Feeds:
Posts
Comments

Posts Tagged ‘Low Calorie’

The reason why I made this dinner is incredibly boring… But I needed something to make that would be low calorie, but taste good, was not boring central, and that I could use up the veg that needed eating! Since lasagne sheets are just too carb and calorie expensive, I thought i’d try it with courgette strips instead!

So this is my recipe… and it’s 400 calories… you can really use any veg you want, and adjust the calories accordingly!!

Ingredients:

200 g Tinned chopped tomatoes,

80 g Courgette (chopped into long thin slices!)

30 g Chopped onion,

70 g Chopped leeks,

40 g Yellow pepper,

40 g Mushrooms,

2 Cloves of garlic,

30 g Low calorie cheese,

20 g Olive spread,

20 g Cornflour,

100 g Milk

Spray oil

A bit of water!

Preheat the oven to gas mark 4….

Heat up a pan with a couple of sprays of oil, and cook down the onions, leeks, and  garlic for a couple of minutes, then add the rest of the veg and tomatoes. And cook it all down simply, to make a vegetable ragu! (Obviously season to taste… a bit of salt and pepper…)

Melt the olive spread and a couple of sprays of oil in a pan and then mix in the cornflour until it makes a paste…. add some milk and mix it together until smooth, and heat again, keep adding milk and mixing into the cornflour as it thickens up…  once you’ve used the milk, you may need a bit of water to make it up to the consistency you want. It really depends on how thick you like the roux! Add a bit of salt and pepper (and mustard powder if you like it! I do… so it’s a must for me…!).

Grab an oven proof dish and the raw courgette strips and you’re ready to layer up!

Put some ragu in the bottom of the dish, and  a bit of roux, then courgette strips as if they were lasagne sheets! Keep layering it up, it works out to be about 2 layers of courgette in my dish… so space the sauces out until you end with roux on the top. Bake in the oven for about 15 minutes and then put the cheese on top and bake for about another 10 minutes.

Don’t burn yourself, it’s mega hot!!

IMG_20130517_182429

Nutritional Info: 

Cals: 400, Carbs: 45 g, Fat: 11 g, Protein: 17 g. 

Simple as! Enjoy!

K. 

Read Full Post »

Risotto, is… well a brilliant meal. It is so incredibly versatile, you can use pretty much anything in it, a great left overs meal!… And you can do extremely complicated slow cooked extravagant ones, but in everyday life, who has the time? Or the effort, to do that!? Definitely not me!

So, this is my simple, quick and easy low calorie risotto recipe for everyday life

This is a simple vegetable one- 4 of your 5 a day! BOOM. 368 Calories…. DOUBLE BOOM. But you can swap the veg out that you don’t like/have, and add others depending on taste. You can obviously also add meat! But needless to say,  if you’re calorie counting, don’t forget that adding meat, and using some different veg, will change the calorie content considerably!

Serves 1, so up the quantities depending on how many people!

Prep time: 2 mins. Cooking time: 30 mins.

Ingredients:

75 g Risotto rice,

1/2 Small red Onion (approx 40 g) finely chopped,

60 g Courgette, cubed,

1 Clove Garlic, finely chopped,

65 g Mushrooms, (I love my mushrooms chunky, so quartered is my preference, but whatever you like!),

30 g Green Pepper, (I like chunky again! So, whatever…)

75 g Frozen Peas,

1 Chicken or Veg stock cube in 500 mls boiling water (or any other low cal/low fat stock you like!)

Low calorie cooking spray (you can use a dash of olive/sunflower oil, or a dab of butter, but again…. the cooking spray is the lowest calorie option…)

Grated Parmesan cheese.

 

Heat the pan on a medium heat, with a few sprays of cooking spray, cook down the onions and garlic for a few minutes then add the courgettes to soften. Add the risotto rice and stir well to get the flavour into the rice! Pour in a quarter of the stock and the mushrooms, and peppers, stir well, and leave with the lid on to soak up the stock, stirring often! When the rice has soaked up that stock, add more, and continue to cook…..add more, cook…. until you have used all the stock up. When adding the final quarter of the stock, put the peas in too. Lid on, cook until all soaked up and smelling lush. Probably takes about 20- 30 minutes to cook, if you put the heat up high and cook it quicker than that, chances are, you’ll a) burn the bottom of the pan, and b) the rice wont cook properly. Be patient! It’s worth it. Check the rice is cooked and season to taste. Because I find that stock tends to be relatively salty I don’t use salt, but I am a pepper fan, so pepper it up good and proper. But its down to your taste! Serve up and grate a little Parmesan cheese over the top. About a teaspoon worth! Risotto gets mega hot, so don’t gollop it too quick, you WILL burn yourself.

 

 

Nutritonal info: 

Cals: 368, Fat: 1.3 g, Protein: 13.1 g, Carbs: 78.5 g. 

 

 

IMG_20130409_201100

That’s it. Simple as. Enjoy!

K.

Read Full Post »