#Freekeh #Chicken Jewelled Chicken Freekeh

#Freekeh #Chicken This is my version of a dish originally published by Gausto. This is a super healthy dish and is absolutely delicious, it’s my partner’s favourite.

Level of difficulty – Easy

Ingredients:

4 Chicken Thigh Fillets

30g pomegranate seeds

1 tsp dried dill

100g Feta cheese

130g Freekeh (we get ours from Dolphin Fitness)

10g Fresh Mint

2 shallots

1 tbsp white wine vinegar

1 small bag of almonds (blanched or unblanched)

1 tsp ground allspice

2 cloves garlic

1 or 2 red chillies (deseeded and pith removed if you don’t like heat)

Method

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Rinse the freekeh under cold water, then add it to a pot with plenty of cold water and bring to the boil over a high heat.

Cook for 20-25 min or until tender but with a slight bite.

Meanwhile, combine the dried dill and ground allspice in a large mixing bowl with 1 tbsp olive oil and ½ tsp each of salt and pepper, then add the chicken thigh fillets and coat thoroughly.

Heat a large wide-based pan (preferably non-stick) over a high heat and, once hot, add the chicken and cook on each side for 3 min.

Transfer the chicken to a baking tray (use tin foil to avoid mess!) and reserve the pan for step 6.

Put the tray in the oven for 10-15 min or until the chicken juices run clear when pierced.

Once cooked, transfer the chicken to a clean board and leave to cool slightly.

Add the almonds to a separate tray, drizzle them with a little olive oil and place them in the oven for 5 min or until slightly darkened in colour.

Once done, remove from the oven and sprinkle with salt (optional).

Leave them to cool on the tray.

Meanwhile, peel and finely chop the shallots, garlic and chillies.

Return the pan to a medium heat and, once hot, add the chopped shallots cook for 2-3 min, add chillies and garlic and cook for 30 seconds more then add the cooked, drained freekeh and coat in the shallot, garlic, chilli and chicken oil.

Remove from the heat and set aside until serving.

Strip the mint leaves from their stalks and chop finely (reserve a little for garnish!)

Break the feta up into rough pieces

Chop the cooled, salted almonds coarsely

Slice the cooked chicken finely with a sharp knife

Add the pomegranate seeds, almonds, mint and feta to the freekeh with a drizzle of olive oil and the white wine vinegar and mix gently to combine

Serve the chicken over the freekeh

Enjoy!

Preparation and Cooking Time – 35 minutes

Nutritional Information

All Nutritional Information is estimated:

Energy – 808 kcal

Fat – 36.2g

Saturates – 12.5g

Carbs – 57.9g

Sugars – 4.7g

Fibre – 9.7g

Protein – 65.4g Salt – 1.43 mg

#Chicken #Curry# Lentils Chicken Curry with Lentils

#Chicken #Curry# Lentils This is my own version of a chicken curry which brings together a quick and easy chicken curry with lentils which add body. This is a delicious one-pot meal eaten with the flat breads of your choice or eaten with basmati rice.

Level of difficulty – Not to Tricky

Ingredients:

3 tbsp ground nut oil

3 onions, finely sliced

4 cloves garlic, crushed

2-3 tbsp curry paste (we used Pataks Rogan Josh Curry Paste)

1 tsp whole cumin seeds

4 chicken breasts, cut into bite sized pieces

500ml low sodium hot chicken stock

1 400g tin of chopped tomatoes with chilli

1 tbsp tomato puree

2 tbsp fresh coriander chopped

175g dried red lentils

6 tbsp natural yoghurt

2 red chillies chopped thumb size piece of ginger

Method

Place chicken pieces in a bowl and add 1 tbsp of curry paste 2 cloves of crushed garlic and a small chopped onion along with a tablespoon of olive oil, mix thoroughly so that all pieces of the meat are well coated with the mixture, cover with cling film and leave to marinate in the fridge for about 3 hours.

Heat 1 tablespoon of the oil in a large pan and add the onion and cumin seeds. Cook for 8-10 minutes over a gentle heat stirring occasionally until softened. Stir in the garlic, ginger and chilli and cook for 30 seconds. Stir in the curry paste and tomato puree and cook for 1-2 minutes more.

Add the remaining oil and the chicken and cook for 2-3 minutes, make sure the chicken is well coated in the onion mixture. Stir in the stock and lentils, bring to the boil, cover and simmer for 25 minutes stirring occasionally until the lentils are tender and the chicken is thoroughly cooked.

Stir in the yoghurt and fresh coriander and cover, simmer for 5 minutes. Serve with basmati rice and the flat breads of your choice.

Preparation Time – 20 minutes

Cooking Time – Approx. 40 minutes

Total Time – 4 hours (including 3 hours marinating time)

#LowGI #Fish #Chips Low GI Fish and Chips

#LowGI #Fish #Chips This is my cheat’s version of a recipe by Rosemary Conley for a healthy fish and chip supper after a busy Friday at work which is way better for you than going to the local chippie!

Level of difficulty – Easy

Ingredients:

4 x 150g thick cod steaks

4 slices Low GI bread, made into breadcrumbs (we used Lidl Low GI Multi-Seed Cobs)

1 egg, beaten

Salt and freshly ground black pepper, to taste

4 slices fresh lemon to garnish

Frozen Sweet Potato Chips

Frozen Petit Pois or Garden Peas

Method

Preheat the oven to 200ºC (400ºF, gas mark 6).

Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.

Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.

At the same time place the frozen sweet potato chips on a baking rack or on a baking tray and cook according to the instructions on the packet.

Serve the fish and chips with sauce tartare and the petit pois which you will need to heat through for a few minutes in a pan of boiling water and garnish with the lemon slices.

Preparation Time – 10 minutes

Cooking Time – Approx. 20 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 3.1g

Calories – 293 kCal

#LowGI #MultiGrain #Multiseed #Bread Low GI Multi-Grain Bread Recipe

#LowGI #Multigrain #Multiseed #Bread After doing some research and searching high and low for a Low GI Bread Recipe that does what I want it to do I’ve come up with this recipe of my own. Super Healthy Low GI Bread.

Level of difficulty – Easy

Ingredients:

425 ml Lukewarm water

1 tbsp extra virgin olive oil

30g crushed bulgur wheat

420g strong stoneground wholemeal bread flour

1 ½ tsp salt

10g fast-action dried yeast (or a sachet)

3 ½ tbsp old fashioned porridge oats

180 ml mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

2 tbsp skimmed milk powder

3 tbsp agave nectar (or maple syrup)

1 tbsp fresh lemon juice (about half a lemon)

30g millet

120g strong white bread flour

Method

Lift the bread pan out of the bread machine and fit the kneading blade. Pour in the water, then add the oil, followed by the wholemeal flour. Sprinkle the porridge oats, seeds, millet, milk powder and bulgur wheat over, then add the strong white bread flour.

Put the salt, lemon juice and agave nectar in separate corners of the pan, then make a shallow dip in the middle of the flour and add the yeast.

Fit the pan into the bread machine, shut the lid and set to the multi-grain or whole wheat setting with the crust of your choice. Press start.

After baking, lift the pan out of the machine using oven gloves. Carefully shake out the loaf to remove it from the pan, then transfer to a wire rack, standing the loaf on its base.

Lightly dust the top with the remaining flour while the loaf is hot. Leave to cool.

Preparation Time – 20 minutes

Cooking Time – Approx. 3 hours 40 minutes (including kneading and proving)

#LowGI #MultiGrain #Multiseed #Bread Low GI Multi-Grain Bread

#LowGI #Multigrain #Multiseed #Bread This is my take on a Catherine Atkinson Recipe from the Brilliant Breadmaking Book. Super Healthy Low GI Bread.

Level of difficulty – Easy

Ingredients:

350ml Lukewarm water

2 tbsp extra virgin olive oil

100g strong stoneground wholemeal bread flour

3 tbsp old fashioned porridge oats

2 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

25g millet

25g crushed bulgur wheat

300g strong white bread flour

1 tsp salt

1 ½ tsp agave nectar 1 ½ tsp fast-action dried yeast (or a sachet

Method

Lift the bread pan out of the bread machine and fit the kneading blade. Pour in the water, then add the oil, followed by the wholemeal flour. Sprinkle the porridge oats, seeds, millet and bulgur wheat over, then add the strong white bread flour.

Put the salt and agave nectar in separate corners of the pan, then make a shallow dip in the middle of the flour and add the yeast.

Fit the pan into the bread machine, shut the lid and set to the multi-grain or whole wheat setting with the crust of your choice. Press start.

After baking, lift the pan out of the machine using oven gloves. Carefully shake out the loaf to remove it from the pan, then transfer to a wire rack, standing the loaf on its base. Lightly dust the top with the remaining flour while the loaf is hot. Leave to cool.

Quantities for a large (900g) loaf

425ml warm water

2 tbsp extra virgin olive oil

125g strong stoneground wholemeal bread flour

3 ½ tbsp porridge oats

2 ½ tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

30g millet

30g bulgur wheat

350g strong white bread flour

1 ½ tsp salt

4 tsp agave nectar 1 ¾ tsp yeast

Quantities for a small (450g) loaf

215ml warm water

1 tbsp extra virgin olive oil

60g strong stoneground wholemeal bread flour

1 ½ tbsp porridge oats

1 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

15g millet

15g bulgur wheat

175g strong white bread flour

¾ tsp salt

2 tsp agave nectar

¾ tsp yeast

Preparation Time – 15 minutes

Cooking Time – Approx. 3 hours 40 minutes (including kneading and proving)

#Lebanese #Rice #Vermicelli Lebanese Rice with Vermicelli

#Lebanese #Rice #Vermicelli This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh, this goes very well with the Greek-Style Baked Cod with Lemon and Garlic.

Level of difficulty – Easy

Ingredients:

2 cups Basmati Rice (Lower GI)

3 ½ cups Water

1 cup broken vermicelli pasta (or Pad Thai Noodles)

2 ½ tbsp olive oil

Pinch of Salt

½ cup toasted pine nuts (optional) to finish

Method

Rinse the rice well (a few times until the water runs clear (this is how you ensure fluffy non-sticky rice)) then place it in a medium bowl and cover with water. Soak for 15 to 20 minutes. Test to see if you can easily break a grain of rice by simply placing it between your thumb and index finger. Drain well.

In a medium non-stick cooking pot, heat the olive oil on medium-high. Add the vermicelli and continuously stir to toast it evenly. Vermicelli should turn a nice golden brown but watch carefully not to over-brown or burn it (If it burns, you must throw the vermicelli away and start over).

Add the rice and continue to stir so that the rice will be well-coated with the olive oil. Season with salt. Now add 3 ½ cups of water and bring it to a boil until the water significantly reduces. Turn the heat to low and cover.

Cook for 35 minutes on low. Once fully cooked, turn the heat off and leave the rice undisturbed in its cooking pot for 10-15 minutes, then uncover and fluff up with a fork.

Transfer to a serving platter and top with the toasted pine nuts goes very well with Greek-Style Baked Cod with Lemon and Garlic.

Preparation Time – 15 minutes

Cooking Time – Approx. 40 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 5.4g

Saturates – 0g

Carbs – 61g

Sugars – 0.4g

Fibre – 0g

Protein – 6.4g

Salt – 0.9 mg

#Cod #Greek #Lemon #Garlic Greek-Style Baked Cod with Lemon and Garlic

#Cod #Greek #Lemon #Garlic This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh which is Low Gi and diabetic friendly.

Level of difficulty – Not too tricky

Ingredients:

680 g (1.5 lb) Cod fillet pieces (4–6 pieces)

5 garlic cloves, peeled and minced (use a garlic press)

A good handful (¼ cup) chopped fresh flat leaf parsley

Lemon Juice Mixture

5 tbsp fresh lemon juice

5 tbsp extra virgin olive oil

2 tbsp melted butter

For Coating

80 ml (⅓ cup rye flour (Lower GI))

1 tsp ground coriander

¾ tsp sweet Spanish paprika

¾ tsp ground cumin

Pinch of salt

½ tsp black pepper

Method

Preheat oven to 180º C (400º F).

Mix the lemon juice, olive oil, and melted butter in a shallow bowl and set aside.

In a separate shallow bowl, mix rye flour, spices, salt, and pepper. Place next to the lemon juice mixture bowl.

Pat the fish fillet dry, then dip the fish in the lemon juice mixture then dip in the flour mixture. Shake off any excess flour.

Heat 2 tbsp olive oil in a cast iron frying pan over medium-high heat (watch the oil to be sure it is sizzling but not smoking). Add the fish and sear on each side to give it some colour, but do not fully cook (about a couple minutes on each side) Remove from heat.

To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets.

Bake in the heated oven until it begins to flake easily with a fork (about 10 minutes should do it, but begin checking earlier). Remove from heat and garnish with the chopped parsley. Serving suggestions: Serve immediately with Lebanese Rice and a traditional Greek Salad.

Preparation Time – 10 minutes

Cooking Time – Approx. 12 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 18.4g

Saturates – 2.6g

Carbs – 16.1g

Sugars – 1.6g

Fibre – 0g

Protein – 23.1g Salt – 215 mg

#GreenLentil #Pasta #Puttanesca #Beef Green Lentil Pasta Puttanesca with Beef

#Pasta #Puttanesca #Beef #GreenLentil This is my take on an Eating Well recipe which is Low Gi and diabetic friendly.

Level of difficulty – Easy

Ingredients:

500g (1 pound) 5% or lower fat lean minced beef (could use turkey mince)

1 onion chopped

4 cloves garlic, minced

2 400g tins of chopped tomatoes with chilli (We used Lidl’s own brand)

1 tsp dried oregano

¼ tsp crushed red pepper

250g Organic Green Lentil Penne Pasta (we used Explore Cuisine Organic Green Lentil Pasta from Asda)

A good handful of Kalamata olives, chopped

A good handful of snipped fresh flatleaf parsley with some for garnish

170g (about 2 to 3 tbsp) no-salt-added tomato puree

3 anchovy fillets, chopped

1 Low Salt Beef Stock Cube

Method

Add a tablespoon of olive oil to a large non-stick pan fry the onions over medium heat for a few minutes until they begin to soften, add garlic and cook for about 30 seconds (do not allow the garlic to burn) add the minced beef and continue frying until meat browns. Drain off any fat and discard.

Make a well in the meat mixture and add the tomato puree, cook for a few moments and mix well into the beef, add tinned tomatoes with chillies, anchovies, oregano, crushed red pepper and Low Salt Beef Stock Cube. Reduce the heat to low and simmer for one hour to 1 ½ hours. Meanwhile, cook pasta according to package directions; drain.

Before serving, stir olives and ¼ cup parsley into the pan and add the pasta to the pan and garnish with the extra parsley. Sprinkle with low-fat Parmesan Cheese (optional) and serve with Low GI Garlic Bread.

Garlic mushroom pasta

#Garlic #Mushroom #Pasta This is my take on a Jamie Oliver recipe from his quick and easy series. Minimum shopping, maximum taste and super quick to make.

Ingredients

150 g dried wholemeal fusilli (or any other healthy pasta of your choice)

4 cloves of garlic

500 g mixed mushrooms (we used Chestnut, Common and Shiitake Mushrooms)

25 g Parmesan cheese (we used Lidl Parmigiano Reggiano)

4 heaped tablespoons half-fat crème fraîche (we used Lidl Reduced Fat crème fraîche)

Method

Cook the pasta in a pan of boiling salted water according to the packet instructions, then drain, reserving a mugful of cooking water. Meanwhile, peel and finely slice the garlic. Place it in a large non-stick frying pan on a medium-high heat with ½ a tablespoon of olive oil, followed 1 minute later by the mushrooms, tearing up any larger ones. Season with sea salt and black pepper, and cook for 8 minutes, or until golden, tossing regularly.

Toss the drained pasta into the mushroom pan with a splash of reserved cooking water. Finely grate in most of the Parmesan, stir in the Reduced Fat crème fraîche, taste, season to perfection, and dish up, finishing with a final grating of Parmesan.

Serve with a healthy garlic bread of your choice.

Prawn Curry in a Hurry

#Prawn #Curry This is my take on a recipe from BBC Good Food Magazine, spiced up a bit with a couple of more ingredients than the original (the holy trinity of Indian cooking onion, garlic and ginger according to Cyrus Todiwala (one-half of the Incredible Spice Men)). Minimum shopping, maximum taste, and if Indian’s not your thing make this Thai prawn curry with a simple switch.

Ingredients

2 tbsp curry paste (we used Patak’s Original Madras Spice Paste (Use Thai Red Curry Paste if you prefer)

1 onion finely sliced

3 red chillies finely chopped (remove seeds and pith if you’re not keen on heat)

1 Thumb sized piece of ginger peeled and finely chopped

3 cloves of garlic finely chopped

200g large raw or cooked prawns (we used Lidl’s King Prawns 2 packs), defrosted if frozen

400g can chopped tomato with chilli (we used Lidl’s Chopped Tomatoes with Chilli)

large bunch coriander leaves and stalks chopped

Method

First of all drizzle some oil from the curry paste jar into a wok or large frying pan, you may have to add a little more olive oil to make this work, gently heat, then add the onion. Sizzle over low heat for 4 mins until the onion softens, add the chopped chillies and ginger and sizzle for a couple of minutes then add the garlic and sizzle for 30 seconds or so. Then stir in the paste and cook for a few mins longer. Stir in the tomatoes and mix well with the ingredients already in the pan and finally stir in the prawns, then bring to a simmer. If using raw prawns, simmer until they have changed colour and are cooked through. Season, if you like, then add the coriander just before serving with boiled yellow Basmati Rice (keep it Low GI) and (healthy wholemeal or Low GI) naan bread or the flatbreads of your choice.

Preparation Time – 10 minutes
Cooking Time – Approx. 12-15 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 4g

Saturates – 1g

Carbs – 11g

Sugars – 8g

Fibre – 3g

Protein – 22g Salt – 1.08g