Tuesday, 20 March 2018

Chicken and Pineapple Stir Fry

I've been trying to have a healthier 2018 as we all know eating well is good for your body and soul. Now, I'll never be one of those radical clean eating peeps, I love chocolate and carbs too much, but I'm trying to eat at least one vegetarian and a Weight Watchers recipe once a week. Having followed the Weight Watchers programme on and off for a number of years, I have amassed quite a few of their cookbooks. This recipe for chicken and pineapple stir fry is adapted from an old Weight Watchers Nice and Spicy cookbook, the recipe was actually chicken and mango stir fry. I struggled to find fresh mango and as tinned pineapple is widely available in supermarkets, I thought I'd try this.  The dish is on the table within 30 minutes which makes it a perfect mid week treat.





Recipe for Chicken and Pineapple Stir Fry
Around 311 calories per serving, takes 30 minutes
Serves 2
Calorie controlled cooking spray
225g skinless boneless chicken breasts, cut into strips
1 garlic clove, crushed
1 red chili de-seeded and chopped finely
2.5cm (1 inch) fresh root ginger, grated
175g broccoli
125g mange tout
125g sweetcorn, halved
100g canned bamboo shoots, drained
230g tinned pineapple chunks
4 tablespoons ginger wine
2 tablespoons tomato puree
2 tablespoons soy sauce
1 teaspoon cornflour

Method 
Heat a large non stick frying pan or wok and spray it with the cooking spray. Add the chicken strips an stir fry for 5 minutes until the chicken has browned evenly.
Add the garlic, chili, ginger, broccoli, mange tout and baby sweetcorn and stir fry for a further 5 minutes.
Add the bamboo shoots and pineapple chunks and heat through for 2 minutes.
Mix together the ginger wine, tomato puree, soy sauce and corn flour and add this to the pan. Cook, stirring until the sauce thickens. Spoon on to the warmed plates and serve.

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Sunday, 14 July 2013

Goan king prawn curry.

As it's summer I thought I'd try to make some season appropriate dishes. Any prawn or seafood dish instantly reminds me of my holidays and my love for al fresco dining with the sun shining outside. I've never been to the Asian continent before, but sure have travelled there through my culinary journeys. Alongside my Keralan fish curry, this Goan king prawn curry is my favourite Indian summer dish. Prawns can be pricey but I brought a packet from Iceland for £3 which I think is reasonable. I usually use reduced fat coconut milk but it was the full fat variety that I used to make this delicious week. The flavouring of the coconut milk and the seasoning made this dish delicious.
Here is how my Goan king prawn curry turned out:
Goan prawn curry.

Goan prawn curry.


Serves 4
110g dried basmati rice
1 teaspoon paprika
1 teaspoon cayenne pepper
1/4 teaspoon turmeric
1 tbsp ground coriander
1 tablespoon lemon juice
1/2 teaspoon salt
calorie controlled cooking spray
1 onion, chopped
2 garlic cloves, sliced
200ml reduced fat coconut milk
350g prawns

Method
1) Bring a pan of water to the boil, add the rice and cook according to packet instructions
2) In a smaller bowl, mix together the paprika, cayenne pepper, turmeric, coriander, cumin and lemon juice. Add the salt and 1 tbsp of water to the bowl and set aside
4) Fry the onion for 4-5 minutes until golden and add the spice mixture and cook for 1-2 minutes, stirring.
5) Pour the coconut milk into the pan and simmer for 4-5 minutes. Add the prawns and simmer for another 3-4 minutes. Sprinkle over the coriander and serve with basmati rice

6 Pro points per serving
25 pro points per recipe
245 calories per serving.

xxx
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Thursday, 11 April 2013

Thai Green Pork Curry

This is the third time I have eaten this far eastern dish, and as the saying goes, third time lucky. I first tried this dish in a Thai restaurant, and was less than impressed, there was a lack of spice and oomh. The second time I made this recipe, it was from Jamie's 30 minute meals cookbook, but I queried the recipe as it did not contain any Thai green paste, or lime leaves, so I questioned the authenticity of the recipe. This is the third time I have made this and I must say I have fallen in love with this flavoursome (and somewhat unusual taste, to my taste buds). I have (heavily) adapted this recipe from my Weight Watchers Nice n Spicy and instead of using low fat cheese for the curry sauce, I used low fat coconut milk - surely this is the preferred ingredients in a Thai Green Curry. I also accidentally used green paste, instead of red paste - as suggested in the recipe, but I am in love with the Thai Green Curry. The curry was still in fact, healthy as using low fat coconut milk, and fry light, and pork loin reduced the saturated fats.
Here is how my Thai Green Pork Curry turned out:
Thai Green Pork Curry

Thai Green Pork Curry
Thai Green Pork Curry

Recipe for Thai Green Pork Curry
Serves 4 
calorie controlled cooking spray
500g pork loin tenderloin, cut into even chunks
4 shallots
1 teaspoon ginger puree 
2 1/2 tablespoons green Thai curry paste
can of 400ml low fat coconut milk
1/2 scotch bonnet pepper
1 tbsp curry powder
salt and pepper

Method
1) Marinade the pork with 2 cloves of garlic, black pepper, salt, 1 tbsp curry powder and 1 1/2 tbsp green Thai paste, leave to marinade over night.
2) Heat a wide, liddled, non stick saucepan and spray with the cooking spray. Cook the pork for 5 minutes, stirring until browned all over. Add the shallots, ginger puree and 1 tbsp curry paste and cook gently for 3 minutes
3) Add the coconut milk, and leave to cook on a low heat for 25 minutes, and stir every 10 minutes or so.

Serve with basmati rice and stir fry vegetables. 
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Thursday, 7 March 2013

Fruity pork curry

This is one of the best, low fat curries I have ever made. The combination of sweet and fire, is one that i'm not used to, but it will be certainly made again and again and again. And the best thing about this curry, it's low fat and adapted from the most successful diet clubs of all time, Weight Watchers. I teamed this wonderful curry with low fat naan bread, raita and mango chutney and it was the perfect mid week supper. My dish had around 500 calories per serving, which I think is excellent for a low calorie (ish) feast.
Here is how my fruity pork curry turned out:
Fruity pork curry.

Ingredients for fruity pork curry - adapted from my Weight Watchers Nice and Spicy
1 tbsp garam masala
1tbsp garlic powder
1tbsp chilli powder
1tbsp crushed chillies
1tbsp salt
2tbsp curry powder
1 small onion, finely chopped
3 x 150g lean pork steak - fat removed and cubed
low fat cooking spray
2 tbsp oil
1 red pepper
200ml hot chicken stock
300g passata
4 fresh or canned pineapple rings cut into pieces.

Method
Chop the onion, and pork into bite size pieces. Apply the seasoning to the pork and onion mixture and leave to marinade for at least 30 minutes. Heat a wide non stick pan with the oil and cook the pork for around 6 minutes, stirring. Add the stock, passata and pineapple and leave to simmer for around 20 minutes on a low heat until the stock has thickened.
Serve with rice, naan bread or chappatis.
xxx
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Tuesday, 28 August 2012

Weight watchers lamb kofta meatballs and beef keema.

I love weight watchers, a diet plan that actually works for me. Following this diet plan alongside 3x weekly 1,000 calorie work outs has enabled me to maintain my weight loss of 2.5 stone, although I still would like to lose another half a stone. I have brought two further weight watchers cook book in the last few months: Cook Smart Nice and Spicy and Cook Smart. Both books are part of an 8 cook book series (Nice and Spicy, Baking, Simply Suppers, Soups, Entertaining, Desserts, Easy Everyday and Vegetarian) which allows readers to recreate their favourite recipes whilst ensuring it is low fat and healthy .
One of my favourite healthy meals which is quick and easy to make is "the curry". I think curry sometimes gets a bad rap for being unhealthy, stodgy and calorific. But that's not the case if you use minimal oil (fry light is good alongside water for browning meats), and have some lovely low fat recipe books to hand.
One of the first recipes I cooked from my Weight Watchers Cook Smart Hot and Spicy cook book is the Lamb Kofta curry. I was intrigued how the use of lamb mince could still make the curry low fat, alongside never trying kofta meatballs before. The dish was fairly simple to make, once I turned the lamb into little meatballs and heavily seasoned. The sauce is simple to, chopped tomatoes with several spices, vegetable stock and natural yogurt.
Here is how my dish turned out:
Lamb kofta curry with pilau rice
The recipe for lamb kofta meatballs is only 331 calories per serving and 8 pro points, of course with the pilau rice the calorie content may be an additional 200 -250 calories, but overall still a low fat meal.

Another dish that I would highly recommended for a delicious low calorie, low fat hearty meal is beef keema. I tend to have my currys with chapattis, and am unsure about the calorie content for homemade chapatis, but I tell myself it is low fat! This dish has 318 calories and 33 pro points.
Beef keema and chappatis.
For all those who want to eat delicious but low fat meals, I strongly recommend this book. I believe Tesco was selling this for £3 (well it was a few months ago)
Recipe for lamb kofta curry.
Serves 4
For the meatballs
1 onion, quartered
2 garlic cloves, peeled
2 green chillies- de seeded and chopped
2.5 cm fresh root ginger, sliced
1 tablespoon chopped fresh coriander, plus extra to garnish
1/2 teaspoon ground cumin
350g extra lean lamb mince
50g fresh breadcrumbs
salt and freshly ground pepper

For the curry sauce
2 teaspoons sunflower oil
1 onion, chopped finely
2 tablespoon medium curry powder
1 teaspoon cumin speeds
1/2 teaspoons hot chili powder
400 g can chopped tomatoes
150 ml vegetable stock
100 g low fat natural yogurt.

Method
(1) To make the meatballs, whizz the onion, garlic, chilli, ginger and the 1 tablespoon of chopped coriander together in a food processor until finely chopped. Add the ground cumin, lamb mince, breadcrumbs and seasoning and pulse together until just mixed.
2) Shape into 20 small meatballs then chill, covered, for 30 minutes.
3) For the sauce, heat a large, lidded, non stick pan, add the oil and onion and soften the onion for 3 minutes.
4) Add the spices and cook for 30 seconds before stirring in the tomatoes and stock. Season and bring to a simmer, then gradually stir in the yogurt.
5) Slide in the chilled meatballs and gently push them down into the sauce. Cover and simmer gently for 30 minutes, shaking the pan from time to time to move the meatballs around. Serve garnished with chopped tomatoes.
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