Tag Archives: dinner

Buckwheat Burgers – only 92 calories each

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IMG_0333I was surprised to realise that I hadn’t written up this recipe before now! Buckwheat is a fantastic whole food, a seed rather than a grain, and good for people who are trying to avoid gluten. As well as being rich in complex carbohydrates, it is also a useful protein source, and as we are trying to encourage each other to include more plant-based protein in our diet, this is a great food to discover, if you aren’t already familiar with it.

Buckwheat burgers are simple to make, cheap and delicious to eat. They make a great vegan fast day meal. They are splendid stuffed into a piece of pita bread, with or without salad, tomato sauce or whatever other dressings you may fancy. They help to keep you warm all day in winter if you have one for breakfast. Try one with a fried egg, mushrooms and toast! Or have one or two for an evening meal with rice and vegetables.

Mostly, buckwheat gets used as a flour here in France, to make galettes de Sarrasin. You may also come across it as soba noodles. Although it is also called blé noir (black wheat) it is not related to wheat at all.

But I am not going to use flour, I am going to start with whole buckwheat groats.

Buckwheat Groats

These ones are already roasted (kasha grillé), but if yours are not, they can be easily toasted in a dry frying pan over medium heat. Keep shaking the pan so that the groats move around and get evenly heated and just start to turn a little darker. This improves the flavour.

Then they need to be roughly ground. The easiest way to do this is in a food processer, blender or grinder, but I guess you could do them in a pestle and mortar for you arm exercises…. You want to have some texture, not create a fine flour. A few pulses in a good blender will suffice.

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Next, put into a bowl and add boiling water and mix with a fork, until the mixture holds together. If it is too dry, it will be crumbly.

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Cover and leave this to rest for a few minutes, to cool and absorb the moisture. Then form into a smooth ball, adding a little more water if necessary.

Put onto a floured board (using some buckwheat or wholewheat flour) and roll into a fat sausage shape.

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Slice into 8 rounds, about 1cm thick, dusting with flour as you make them.

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These are then fried in a little oil until nicely browned on both sides. Then pour some tamari soy sauce into the pan and let them sizzle, flipping them over and adding a little more tamari if needed. This gives the crust a lovely savoury flavour.

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A super vegan low calorie meal, suitable for a 5:2 fast day: 2 burgers and a heap of stir fried veggies will be less than 300 calories. Include some chopped nuts, sunflower or sesame seeds or a tahini dressing to increase the protein content.

You can freeze them uncooked – open freeze and then wrap individually. Defrost before cooking.

Really, very little effort and it is hard to figure out why they aren’t better known! I think this way of making them is much more successful and tasty than boiling the grains, or pre-soaking them. 

Buckwheat Burgers

  • 1 cup / 170 grams buckwheat groats – 567 kcals
  • 1 tbsp vegetable oil – 120 kcals
  • 1 tbsp tamari – 15 kcals
  • 10g buckwheat flour – 33 kcals

Makes 8 burgers
Per burger: 92 kcals
Carbs 16g Protein 3g Fat 3g

Thai Salmon Patties with Pickled Vegetable Ribbons <250kcal

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Thai Salmon Patties with Pickled Vegetable RibbonsI was reminded of these when a member of the 5:2 Intermittent Fasting Diet group on Facebook asked for a fishcake recipe that didn’t require the use of breadcrumbs or mashed potato. I can’t wait for our next 5:2 fast day to do them again! Pickled vegetables are quite a thing now, turning up regularly on Masterchef as an accompaniment. It’s a great way of adding some zingy flavour without a lot of calories.

Thai Salmon Patties with Pickled Vegetable Ribbons

I had always thought that fish cakes needed potato or something to hold them together, but not so, these work beautifully. I like to make them small so that they cook quickly and the centre stays moist and pink. 

I’ve usually done the fish patties with salmon, but they would work equally well with any firm white fish or tuna or swordfish.

As an alternative to rice wine vinegar, try apple cider vinegar. I use maple syrup as it mixes in easily, but you could use coconut sugar or raw brown sugar instead. A little sweetness adds to the complexity of flavours.

Cucumber and carrots are obvious candidates for pickle, but you could use courgettes, beetroot, cauliflower or fennel as alternatives and slices of red onion instead of spring onion.

Serves 2

  • 250g salmon fillets 244 kcals
  • 2 tsp grated root ginger 4 kcals
  • 1 tbsp chopped coriander leaf
  • 1 tsp Thai red curry paste 10 kcals
  • 1 tbsp Tamari soy sauce 16 kcals
  • 1 tsp maple syrup 12 kcals
  • 1/2 tbsp rice wine vinegar 6 kcals
  • 1 carrot 26 kcals
  • 1/2 cucumber 18 kcals
  • 2 spring onions 10 kcals
  • 1 tbsp groundnut oil 120 kcals

Put the salmon, ginger, coriander, Thai curry paste and Tamari into a food processor and whizz until the fish is minced. With damp hands, form into 6 patties. Keep them cool while you prepare the vegetables.

Mix the vinegar and maple syrup in a bowl.

Peel the carrot and cucumber into long strips or ribbons and cut the spring onion into long slivers. Add to the bowl and toss together well.

Heat the oil in a frying pan over medium heat and fry the patties for a couple of minutes on each side, until just cooked through.

Serve immediately with the vegetable pickle.

Per serving: kcals 228
Carbs 12g Fat 11g 7g

For a main meal, also serve some steamed broccoli and wilted spinach.

Thai Salmon Patties with Pickled Vegetable Ribbons

This recipe is in my book 5:2 Healthy Eating for Life, available on Amazon in kindle or print format.

Christmas Leftovers? Squash, Stilton and Quince Tart – 410 calories a portion

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Continuing my theme of working through the Christmas Leftovers…. I had one of those serendipitous moments when I picked up a cookbook (Ottolenghi’s Plenty More, a welcome Christmas gift), opened a page at random and realised that I had all the ingredients that I needed. Of course I couldn’t resist making some little changes… a little less oil, a little less richness by reducing the cream and quantity of cheese. So his Membrillo and Stilton Quiche has become Squash, Stilton and Quince Tart  (too many Ss and Qs to leave it called Quiche…).

Squash, Stilton and Quince Tart

Continuing with my current passion for making my own pastry, I rustled up some light and crumbly shortcrust – but you can use ready made and it will still taste good.

I used butternut squash, which has been waiting for me to find an inspiring recipe, but you could use any kind of pumpkin or winter squash. I may try something similar with other vegetables like beetroot. In fact, the idea of a roasted vegetable and blue cheese crustless quiche has me rather excited now…

If you have a chunk of Stilton left, that is perfect for this. Actually I was surprised at how mellow it became after cooking, perhaps because I am more accustomed to using Roquefort as a blue cheese, which is indeed a good deal more tangy. That or any strong blue cheese would make acceptable alternatives.

Perhaps you are lucky enough to have your own Quinces and have made yourself some Quince Paste or Jelly or Cheese, or have been given some for Christmas? I find it keeps well for months in the fridge, but it also freezes well. You may find it in the Spanish section of a store as Membrillo, or in French it is called Pate de Coing. If you don’t have any you could perhaps substitute some other thick fruit jelly or I thought of using some chunks of stoned dates. Failing that, some chunks of peeled pear could be an interesting match, but the sticky sweetness of the quince paste does work beautifully.

Spinach, Fennel and Pomegranate Salad

I served it with a lively ‘tricolour’ salad of young Spinach leaves with finely shredded Fennel and topped with Pomegranate Seeds, drizzled with a balsamic vinaigrette. 

Absolutely delicious seasonal fare. Each serving only 410 calories for the tart and 72 for the salad, so this could even be a meal on a fast day.

Squash, Stilton and Quince Tart with Spinach, Fennel and Pomegranate Salad

So with thanks to Ottolenghi, here is my version of Squash, Stilton and Quince Quiche:-

Squash, Stilton and Quince Tart
Serves 6
A luscious mixture of mellow blue cheese and sumptuous quince jelly adorns the golden cubes of squash in this festive season tart.
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Prep Time
1 hr
Cook Time
40 min
Total Time
1 hr 40 min
Prep Time
1 hr
Cook Time
40 min
Total Time
1 hr 40 min
Ingredients
  1. 1 tbsp olive oil
  2. 500g butternut squash or pumpkin, peeled and deseeded
For the pastry
  1. 150g plain flour
  2. 75g unsalted butter
  3. ½ tsp salt
  4. extra flour for rolling out
For the filling
  1. 125g Blue Stilton Blue Cheese, crumbled
  2. 50g Quince Paste (or Membrillo), cut into small cubes
  3. 125ml Creme Fraiche
  4. 125ml milk
  5. 3 eggs
  6. sea salt and freshly ground black pepper
Instructions
  1. Preheat oven to 200c (fan).
  2. Cut the squash into smallish cubes, about 2cm, spread on a baking tray and toss in the olive oil.
  3. Bake in the oven for about 30 minutes, turning half way, until soft and starting to brown at the edges, then leave aside to cool.
  4. Meanwhile, make the pastry.
  5. Chop the butter into the flour and salt and then rub together until like breadcrumbs.
  6. Add enough cold water to just form a dough.
  7. Roll out thinly in a floured surface and transfer to a lightly greased or non stick 24cm flan dish.
  8. Leave to chill in the fridge for about 20 minutes.
  9. Turn the oven down to 180c (fan).
  10. Cover the pastry with baking parchment and beans and blind bake for about 10 minutes, then remove the paper and bake for a further 5 - 10 minutes until lightly cooked.
  11. Whisk the eggs with the cream and milk and season to taste.
  12. Distribute the squash over the pastry, then the stilton and pieces of quince jelly and pour over the egg mixture.
  13. Bake for about 40 minutes until set and golden.
  14. Serve warm.
Notes
  1. I found that 250ml of liquid and 3 eggs was a little too much for my 25cm flan dish, but I have left this quantity in case yours is a little deeper.
  2. You could add some herbs to the baking squash to vary the flavour.
  3. Try some chopped stoned dates if you don't have any quince paste.
  4. Some chopped walnuts or pine nuts would make an interesting crunchy addition.
  5. The calorie count for this recipe card is somewhat different from my own calculations. I'm not sure why!
Adapted from Membrillo and Stilton Quiche by Ottolenghi
Adapted from Membrillo and Stilton Quiche by Ottolenghi
Focus on Flavour https://www.focusonflavour.com/

A Fast Day Menu for June

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Lots of people ask what they should eat on Fast Days.

There are no restrictions as such, but it is helpful to stick to low-GI foods and avoid refined carbohydrates. Protein is great for making you feel full and keeping you satisfied and veggies provide lots of bulk without a lot of calories. So most of our fast days are based on that. I prefer to save all my calories for an evening meal – skipping breakfast seems to make no difference to how hungry I feel during the day, and I get the added benefits of an overall fasting time of about 24 hours without eating – more cell repair time and more fat-burning time!

I get into a bit of a rut sometimes, eating more or less the same things which are quick to prepare and I know work – but I have lots of ideas in my recipe book and a lot of strawberries to use, so here’s what I’m planning for tomorrow.

  • Spring Minestrone – 150 kcals 
  • Masala Baked Haddock – 162 kcals
  • Kachumber Salad – 45 kcals
  • Strawberries with a spoonful of creme fraiche – 60 kcals

Spring Minestrone SoupMasala Baked HaddockKachumber Salad

 

 

There’s enough calories left for a cup of tea to start the day and a cup of hot bouillon somewhere around lunchtime.  I may add a drizzle of argan oil to the salad, since I brought some back from Morocco, it is a great addition to this. Recipes below, which can also be found in my book 5:2 Healthy Eating for Life.

Spring Minestrone

For me, broad beans and asparagus are star ingredients when they are in season.  Just a spoonful of crème fraîche and some basil oil gives this soup some extra va va voom and transforms a simple vegetable soup into something luxurious.

Serves 4

  • 1 tbsp olive oil 120 kcals
  • 1 leek, chopped quite small 56 kcals
  • 1 litre vegetable stock, made with 2 tsp vegetable bouillon 24 kcals
  • 1 clove garlic, finely chopped 4 kcals
  • 250g green asparagus, trimmed, cut in 1cm slices 52 kcals
  • 250g shelled broad beans 212 kcals
  • 1 tbsp half fat crème fraîche 24 kcals
  • 1 tsp basil oil (or pesto) 16 kcals

To garnish

  • 25g freshly grated Parmesan 80 kcals

Heat olive oil and cook leek gently until soft.

Add stock and garlic and simmer for 10 minutes.

Add remaining vegetables and simmer for a further 5 – 7 minutes.

Stir in crème fraîche and pesto.

Serve sprinkled with Parmesan.

Per serving: kcals 150
Carbs 14g Fat 7g Protein 10g

Masala Baked Haddock

I came across this idea when watching Rick Stein’s Far Eastern Odyssey. The first time I tried it I found it far too mustardy and bitter, but the idea of coating a piece of white fish with a masala paste and topping it with onions, then wrapping it in foil or baking paper to cook in the oven won me over. So I have now adapted it and am much happier with the result.

You can make the masala paste in a blender or you can pound it in a pestle and mortar.

This will be good with any firm white fish.

Serves 2

  • 250g haddock or cod fillets 200 kcals
  • 1/2 red onion, finely sliced
  • Some red or green chilli, sliced (optional)

For the Masala

  • 1 tsp black mustard seeds 16 kcals
  • 1/2 tsp cumin seeds 4 kcals
  • 1/2 tsp coriander seeds
  • 1/4 tsp chilli powder 2 kcals
  • 2 tsp sunflower oil 80 kcals
  • 1/2 onion, sliced 22 kcals
  • 1/2 tsp ground turmeric 4 kcals
  • 1 clove garlic, crushed 4 kcals
  • 1/2 tsp sea salt

Preheat the oven to 180c (fan)

Heat the oil in a frying pan and gently fry all the masala ingredients until the onions soften and start to colour, adding a splash of water if needed to stop it sticking.

Blend into a paste, using a food processor or pestle and mortar.

Put the fish in the centre of a piece of foil or baking paper and smother with the paste.

Top with some slices of red onion and maybe a few slices of red or green chilli.

Wrap the parcels and fold over the edges securely.

Bake in the oven for about 20 minutes depending on the thickness of the fillets, until just cooked through.

Per serving: kcals 162
Carbs 4g Fat 5g Protein 24g

Kachumber Salad

This is the perfect salad to go with spicy Indian style food and introduces the idea of adding spice seeds to enhance everyday ingredients. This goes perfectly with the Masala Baked Haddock (page 94).

Serves 2

  • 100g baby plum tomatoes, halved or quartered 22 kcals
  • 1/2 red onion, finely sliced 22 kcals
  • 1/2 small cucumber, peeled and sliced 22 kcals
  • 1/2 lime, juice only 5 kcals
  • 1/2 tsp cumin seed 4 kcals
  • 1 tbsp coriander leaves, chopped
  • sea salt

Toast the cumin seeds in a dry frying pan, shaking frequently, until they become fragrant but before they burn.

While the seeds cool, arrange the vegetables on a serving dish.

Crumble a little sea salt over the top and scatter the seeds and coriander leaf over.

Per serving: kcals 45
Carbs 11g Fat 0g Protein 1g

Baked Chicken and Vegetables <500 calories

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I love the idea of cooking everything at the same time in a single oven tray. So simple!

The chicken is ‘washed’ with lime juice and then sprinkled with jerk spice. The mushrooms have a little olive oil in the centre and about half a clove of crushed garlic in each one. The sprouts are drizzled with a little olive oil and seasoned with sea salt and black pepper. Bake for about 30 minutes at 180c (fan). Roasting sprouts like this is really a great way of cooking them. I have just a few left growing in the garden, so I’m looking forward to finishing them!

This was a non-fast day for us and I served it with baked sweet potato and a knob of butter (put a skewer through the middle to help them cook more quickly. I gave them about 45 minutes).

Baked Chicken and Vegetables

Baked Chicken and Vegetables 469 kcals

 

Ingredients

  • 1 chicken leg,  eaten without the skin: 250 kcal
  • 1 tsp jerk seasoning 0 kcals
  • 1 tbsp olive oil 120 kcals
  • 2 medium mushrooms 8 kcals
  • 1 clove garlic 4 kcals
  • 5 cherry tomatoes 14 kcals
  • 1/2 cup brussels sprouts 19 kcals

Per serving: 469 kcals
 Carbs 8g Fat 26g Protein 49g

  • 1 sweet potato 100 kcals
  • 15g butter 108 kcals

Per serving: 208 kcals
Carbs 24g Fat 12g Protein 2g

Light Entertainment ~

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Had a lovely dinner with friends last night. I won’t know the calories until I get the recipes written up in detail, but this is healthy eating with great flavour and a perfect way to celebrate seasonal foods.

Spring vegetables with sesame crisp

Spring Vegetables with Sesame Crisp
Fresh lightly cooked broad beans and petit pois, combined with cucumber, apple and bean shoots. Dressed with tamari soy sauce, lemon juice and toasted sesame oil and topped with a wafers of filo pastry and sesame seeds.

 

Red Mullet with Coconut Lime Sauce and Puy Lentil Salad

Red Mullet with Coconut-Lime Sauce and a Puy Lentil Salad
The fish is dusted with curry-spiced flour and pan fried in a little butter. The pan is deglazed with light coconut milk, spices and raisins. The puy lentils are tossed in lime juice, mint and chilli, with red onion, red pepper, tomato and apple.

 

Rhubarb Compote with Cardamom Custard

Rhubarb-Orange-Honey Compote with Cardamom Custard
I used my beautiful home grown forced rhubarb, which I baked with orange juice and zest and a little honey. Surrounded with a delicate, lightly sweetened soya custard aromatised with cardamom and vanilla.

 

I’m really enjoying the fact that we can eat like this whilst losing weight! 

5:2 My Flavourful Meal Plan for week 9

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This week I went to the market in Montaigu-de-Quercy. Lots of lovely fresh seasonal local produce to choose from!

 Montaigu de Quercy _MG_0370 

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I came home with my bags laden :-

lettuces, endive, bean shoots, swiss chard, leeks, brown mushrooms, young turnips, carrots, jerusalem artichokes, watercress, beetroot, radishes, goats cheese, pears, apples and satsumas – and the first asparagus (from Spain).

 

Each week I am trying to feature seasonal produce, but I’m also trying to use up food that I have stored in my freezer, much of which is home-grown.

So my actual plan for the week, updated with calorie counts, designed with flavour in mind for healthy, satisfying  well-balanced meals, which will work for an intermittent fasting and weight loss lifestyle. I’m not showing cups of tea or my standard breakfast, but numbers are included in the daily totala:-

_MG_0375 Sunday ~ 1300 kcals 

  • lunch: leftovers – Pizza and Spanakopitta, Veg Stir Fry with Satay sauce (370); satsuma (30)
  • dinner: Herby Roast Chicken (Alain Ducasse) with Roasted Roots, Braised Turnips and Peas (410);
    Raspberry Cinnamon Meringue (75)
    + 200 kcal of treats (wine and chocolate)!

 

_MG_0368 Monday ~ Fast Day 490 kcals

  • breakfast: Scrambled Egg with Smoked Trout – (140)
  • dinner: Watercress Soup (60); Tuna Steak with ginger and garlic, steamed Asparagus, Beanshoot, Mushroom and Radish Salad (200)
    Baked Pear with Amaretti (100)

 

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Tuesday ~ 1185 kcals

  • lunch: Watercress Soup (60) with cracker (30); 2 Chipolata Sausages with Cauliflower Mash and leftover braised vegetables (360); Satsuma (30)
  • supper: Asparagus Filo Pastries (150); Coronation Chicken Salad (260); Roquefort and digestive biscuit (150); Raspberry Cinnamon Meringue (75)

 

_MG_0387 Wednesday ~ 1275 kcals

 

 

_MG_0388 Thursday ~ Fast Day – 500 kcal

 

 

_MG_0381 Friday: tbd!

    

I’ve updated last week’s meal plan with what we actually ate and the calorie counts. You’ll find my recipes here

I hope you find some of my ideas inspirational and useful.

As always, if you have any questions, please ask. 

5:2 Fast Day Dinner – Greek Night! Low Fat Hummus, Lean Lamb Stir-Fry with Feta

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For a change I thought of having lamb for our last fast day dinner in February. One thing led to another, and our meal became greek inspired….

Low fat Hummus and Crudités

I’ve been making hummus since my sister showed me how when I was a teenager. Usually I would be more generous with the tahini paste and olive oil, but when it came to eating it, I don’t think either of us noticed anything missing! If you left out the tahini altogether, it would save 20kcals per serving – personally I love that sesame flavour that it adds, which sets apart home made from so many of the shop bought ones.

Low-fat Hummus

Makes 8 servings of 70kcals each. With crudités – 100kcals.

  • 1 can of chickpeas, drained (265g drained weight)
  • 25g tahini (about 2 level tblsp)
  • Juice of 1 lemon
  • 1 clove of garlic, crushed
  • cold water
  • sea salt and freshly ground black pepper
  • 1/2 tsp cayenne pepper, plus a sprinkle to garnish
  • a drizzle of olive oil (1/2 tsp max)
  • optional garnish: finely chopped mint or coriander

Put the chick peas, lemon juice and garlic into a blender and process until almost smooth, adding water as necessary to keep the blender going and to get the consistency the way you like it – firm is good for scooping up with crudités, then you can make it slightly more sloppy for a normal day when you can dip toasted pita bread into it! Mix in the cayenne pepper and season to taste. I rarely use salt when cooking these days, but on a fast day it feels like a need a bit to help with hydration.

This amount makes 8 fast day sized helpings of 50grams weight (approx 2 tbsp).

Serve in individual dishes (to avoid fighting!) and sprinkle with a little cayenne pepper and a tiny drizzle of olive oil (remembering that 1 tsp of olive oil = 40 kcals….)

Serve with crudités. I used 100g celery, 50g carrot, 30g radish, 50g cucumber and 50g fennel between the 2 of us – 30kcal each.

(Leftovers will go with some wholewheat pitta bread tomorrow and be followed by lamb kebas…)

Lean Lamb Stir-Fry with Feta

I had 3 lean leg steaks in the freezer. After trimming them to remove all separable fat, I had enough meat for our main fast day dish, plus a slightly larger amount for kebabs the following day. (Saves £s as well as lbs, this way of eating!)

Lean Lamb Stir-Fry with Feta

Serves 2, His and Hers portions – 340/240 kcals

  • 165g lean leg of lamb, cubed
  • 1/2 tsp cumin seeds, toasted and ground
  • 1/2 tsp coriander seeds, toasted and ground (I usually have a jar of these two spices mixed together, which I use often!)
  • 1 medium onion, sliced
  • 1 clove garlic, finely chopped
  • 50g carrots (3 small)
  • 100g celery (3 sticks)
  • 120g cauliflower florets
  • 180g tomatoes (2 large)
  • 80g mushrooms (2 large)
  • 135g spinach
  • 80g savoy cabbage (about a 1/4 of a whole head)
  • 1/2 tbsp extra virgin olive oil
  • seasoning to taste
  • 25g feta cheese

Rub the spices over the lamb and set aside while you prepare the vegetables.

If the spinach has large leaves, discard the stalks and tear the leaves into a few pieces. Halve the tomatoes and cut each half into 4. Slice the mushrooms. Slice the carrots diagonally. Cut the celery into diagonal chunks. Cut the cabbage into wide strips.Lean Lamb Stir-Fry with Feta

Heat half the olive oil in a wok over medium heat. Cook the lamb until nicely browned on all sides. Remove and set aside. Add the onions and garlic and stir fry for a couple of minutes. Next add the carrots, celery and cauliflower and cook a few more minutes. Add the mushrooms and tomatoes. Continue to stir fry as the tomatoes break down and start to release their liquid. You may need to add a little water if they are not particularly juicy, but try not to dilute the luscious flavours too much! Next add the cabbage and give that a minute or so before you add the spinach. Before the spinach has completely wilted down, return the lamb to the pan and mix together well.

Divide into two (unequal!) portions and add sliced or crumbled feta to the top. This makes such a difference to the overall enjoyment of the dish, don’t be tempted to omit it!

His portion

340 kcal portion

We would really have relished a bit more of the cheese on top, but no calories to spare, as we finished our meal with a small helping of 0% fat fromage blanc, topped with a sprinkling of toasted almonds. Maybe it was lacking a drizzle of honey, but hey, it’s a fast day, and you know what?

Her portion

240 kcal portion

We were both happily satiated by our greek inspired dinner.

After a breakfast of porridge with blackberries for me and porridge with prunes for him, that came in for the day just under our targets of 500/600 kcals.

These recipes can be used as part of any weight loss programme or as part of a normal healthy diet. A little carbohydrate in the form of pitta bread and rice, or even oven baked jacket fries, would go well with this meal on a non-fasting day.

These recipes use seasonal ingredients for Februrary :  Cauliflower,  Cabbage and Carrots

If you try these recipes and have any suggestions for improvements, or any comments, I’d love to hear from you.

Salmon Teriyaki with steamed vegetables

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_MG_3207  This Salmon dish is baked in the oven on a bed of shredded leeks. Ideal for a Fast Day dinner, served with some steamed vegetables.

Total Calories < 250 (for 80g portion of fish) including steamed veg.

Salmon Teriyaki

I’m going to bake this in paper in the oven, to avoid using any extra fat (and calories)!

For two people:

_MG_3209

  • 1 leek, washed, trimmed and finely sliced
  • 2 salmon fillets (80g for me, 100 g for him)
  • 1 tbsp teriyaki sauce
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 2 slices of lime, halved
  • a little chopped coriander leaf or parsley
  • I also added a couple of sliced mushrooms and 4 tomatoes, to cook along with the fish inside the parcel

Heat oven to 180c. Put the leeks in the centre of a piece of baking parchment with the salmon on top. Spoon over the teriyaki sauce and sprinkle with spices.  Top with the slices of lime. Bake for 20 minutes. Unwrap and sprinkle with herbs. Serve with a nice heap of steamed vegetables (e.g. broccoli, carrots, spinach, celeriac, mange tout).

Teriyaki Sauce

For 4 people

  • 1 tbsp tamari soy sauce
  • 1 tbsp Hoisin or Plum Sauce (if not available, add 1tsp honey or maple syrup and a little Chinese five spice powder)
  • 2.5cm root ginger, peeled and finely chopped or grated
  • 1 clove of garlic, crushed
  • 4 tbsp water

Mix all ingredients together and simmer in a small pan until the garlic and ginger have softened.

Leftovers can be stored for a few days in a covered container in the fridge. You can use this as a marinade for chicken, fish or tofu, or as a sauce in a vegetable stir-fry.

_MG_3213

 

 

 

 

This recipe submitted to At Home with Mrs M! Mrs M’s Recipe Link Party – February

Roast Pork with Couscous and Ginger Yogurt, Baked Pear

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Came across this interesting recipe on BBC Good Food

Roast Pork with Couscous and Ginger Yogurt

To go with it I made braised red cabbage with bacon, braised parsnips and steamed broccoli. Whole plateful < 350 kcals

Roast Pork with cous cous and ginger yogurt, served with braised red cabbage, parsnips and broccoli
All the flavours were lovely – but I couldn’t finish it!

I saved a bit of room for dessert :-

Easy Baked Pear with Amaretti. Half a pear each was plenty (100 kcals)

Pears with Amaretti

Pears with Amaretti

I replaced the ricotta cheese with a tablespoonful of fromage blanc (between two halves) and reduced the amount of honey to less than 1 teaspoonful in total.