Stuffed Pacific Snapper with Shrimp, Ginger and Soy

This is one of those dishes that look so big that it could not possibly have as few calories as it does.  The mushrooms in the stuffing give a really unique flavour and you can play around with different types of mushrooms to give you a different result.  Equally if you are not a mushroom fan you can omit them all together. 

Serves 4

Steamed Fish with Ginger and Garlic #2.jpg

Ingredients

4 Pacific snapper fillets (about 5 oz each)

1 inch piece of ginger, julienned

2 cloves garlic, julienned

4 tablespoons tamari soy sauce

2 tablespoons brown rice vinegar (you can substitute rice wine vinegar)

1 tablespoon honey

1 green onion, chopped

2 small red chillies, deseeded and chopped (optional)

4 oz white crab mushrooms or Enoki mushrooms

 6 oz shrimp

1/3 cup panko breadcrumbs


Method


Preheat the oven to 375 degrees.  Combine all the ingredients in a bowl and mix well.  You can either include the onion and the chilli on the marinade as the fish cooks, or garnish when the fish in done.  The choice is yours.  Slice the mushrooms in half so that you have the thick base and the individual mushrooms.  Put the base of the mushrooms, shrimp and the breadcrumbs in a food processor and pulse until it comes together. Dived the filling between the four fillets and roll the fish up so that the stuffing is enclosed.  Seal with a toothpick if necessary.  Place each piece of fish in a piece of aluminum foil sprayed with cooking spray.  Pour ¼ of the marinade over each of the fillets.  Seal the aluminum packages and bake for about 20 minutes or until the stuffing if fully cooked.  Serve immediately.

Per Serve

   

Calories - 261

Fat - 3g

Sodium - 1178 mg

Carbs - 16 g

Fiber - 2g

Protein - 42

 

Steamed Pacific Snapper with Ginger and Garlic

The thing that I love best about this recipe is that it takes no time to prepare and even less time to cook.  That means that even when the thought of cooking is just too much to bear, you can have a delicious meal in about 15 minutes.  I don’t know about you, but I can’t get any sort of take out in that time.

Serves 4

Stuffed Steamed fish with garlic and ginger.jpg

Ingredients

4 Pacific snapper fillets (about 5 oz each)

1 inch piece of ginger, julienned

2 cloves garlic, julienned

4 tablespoons Tamari soy sauce

2 tablespoons brown rice vinegar (you can substitute rice wine vinegar)

1 tablespoon honey

1 green onion, chopped

2 small red chillies, deseeded and chopped (optional)

Method

Combine all the ingredients in a bowl and mix well.  You can either include the onion and the chilli on the marinade as the fish cooks, or garnish when the fish in done.  The choice is yours.  Place the fish on a plate in a large Chinese steamer and steam over boiling water for eight minutes, or until fish is just done.  Serve immediately.

Per Serve

   

Calories - 190

Fat - 2 g

Sodium - 1100 mg

Carbs - 10g

Fiber - 1g

Protein - 32g

 

Individual Chicken and Chorizo Pies

Individual Chicken and Chorizo Pies

I love a pie like few others.  Unfortunately for my hips I love the ones that are full of beef, bacon and cheese.........but that is another story.  These individual ones are a pretty good version though and they have the added advantage of looking like you have slaved for hours over a hot stove.  In reality you can make them the day before, cover and refrigerate and bake just before serving.

(Serves 8)

Chicken Pies (1 of 1).jpg

Ingredients

1 medium onion finely chopped
2 cloves garlic, crushed
8 chicken thighs, (skinless and boneless)
100g chorizo sausage
2 ears of corn, kernels removed
400g canned crushed tomato
1 tsp dark soy sauce
1 tsp paprika
1 tablespoon tomato paste
1 cup canned red or white kidney beans
250 g mushrooms roughly chopped
Handful of finely chopped basil
2 cups self rising flour
2 tablespoons low fat dairy spread
3/4 cup chicken stock
Cooking spray

Method

Spray a saucepan with cooking spray, add onions and garlic and fry until transparent.  Remove from pan and set aside.  Chop the chicken into large pieces and the sausage into small pieces and add to the pan, fry until browned.  Return the onions and garlic to the pan and all the crushed tomato, tomato paste, soy, paprika and simmer for two minutes.  Add the mushrooms, corn, beans and if the casserole is getting thick up to a cup of water.  Simmer for 15 to 20 minutes or until thickened slightly.  Divide the chicken mixture between 8 one cup ramekins.  Rub the spread into the flour until it resembles breadcrumbs.  Gradually add the stock in a stream and mix to form a dough.  Top the chicken mixture with balls of the dough to form a loose cover.  Bake for about 25 minutes or until the tops are golden brown and the stew is bubbling.

Per Serve

 Calories  320 

 Fat 8.6 g

 Sodium 877 mg

 Carbs 37 g

 Fibre 4.4 g

 Protein 18.6g

Serving Suggestions

Serve with a spinach salad.

Thai Beef Salad Cups

 (makes around 20)

Ingredients

2 Cucumbers
250 g Beef Fillet
Cooking spray
handful of cilantro (coriander) finely chopped
1 Tablespoon sweet chili sauce
1 Clove Garlic
2 Tablespoons palm sugar
1 tablespoon fish sauce
1 tablespoon soy sauce
1/4 Cup of lime juice

Method

Mix all the ingredients except the beef, cilantro and cucumber together until the sugar has dissolved.  I find that sometimes it is easier to mix this dressing and let it sit for a while because I don't have the patience to finely chop the palm sugar and sometimes it takes a while to dissolve, but moving on.  Spay a non stick fry pan and cook the beef until it is cooked to your liking.  I like mine to be fairly rare in this dish and i believe that the Thai beef salad that this is based on requires a rare, but if that is not to your taste, cook it more.  Slice the beef into fairly small thin slices and mix with the dressing.  Cut the cucumber into 3/4 inch slices and scoop out most of the middle, leaving a little at the bottom to form a "cup".  Mix the cilantro with the beef.  Fill the cucumber cups with a little of the beef and serve immediately.

Below information is per individual item.

Calories – 20

Fat – 0.4g

Sodium – 137 mg

Carbs – 3.1 g

Fiber 0.1 g

Protein – 1.35g

(if this is too fiddly, try the simple version below) 

 

Thai Beef Salad Bites

(makes around 20)

Ingredients

2 Cucumbers
250 g Beef Fillet
Cooking spray
handful of cilantro (coriander) finely chopped
1 Tablespoon sweet chili sauce
1 Clove Garlic
2 Tablespoons palm sugar
1 tablespoon fish sauce
1 tablespoon soy sauce
1/4 Cup of lime juice

Method

Mix all the ingredients except the beef, cilantro and cucumber together until the sugar has dissolved.  I find that sometimes it is easier to mix this dressing and let it sit for a while because I don't have the patience to finely chop the palm sugar and sometimes it takes a while to dissolve, but moving on.  Spray a non stick fry pan and cook the beef until it is cooked to your liking.  I like mine to be fairly rare in this dish and I believe that the Thai beef salad that this is based on requires a rare, but if that is not to your taste, cook it more.  Slice the beef into fairly small thin slices and mix with the dressing.  Mix the cilantro with the beef.  Cut the cucumber into thin slices and top with a little of the beef mixture, serve immediately.

Below information is per individual item.

Calories – 20

Fat – 0.4g

Sodium – 137 mg

Carbs 3.1 g

Fiber 0.15 g

Protein – 1.35 g

 

Sensational Corn Fritters

These are a great nibble for a party because blinis (which they kind of remind me of) have to be cooked a few at a time and take forever.  These babies are cooked all at once in the oven rather than standing over endless small pancakes on the stove.  One top of that they look really pretty, making them a wow dish to start a meal.

Makes about 48

Ingredients

Sensational Corn Fritters

Sensational Corn Fritters

  • 3/4 cup all-purpose flour
  • 3/4 cup low-fat milk
  • 1 large egg, 1 egg whites
  • 1 ½tablespoon avocado oil
  • 1 teaspoons melted butter
  • ½teaspoon baking powder
  • 1 teaspoon salt
  • 1 ½ cups cooked fresh corn kernels (about 2 large      ears)
  • 3 tablespoons green onions
  • 150 g smoked salmon
  • ½ cup low fat sour cream
  • Caviar to garnish (optional)

Method

Preheat oven to 350 degrees.  Whisk flour, milk, eggs, ½ tablespoon oil, butter baking powder, salt in a medium bowl until smooth. Stir in corn and green onions. Put teaspoonfuls of mixture into mini muffin tins and bake for 10 minutes.  Then move the trays to under the broiler and broil until just browned, about 5 minutes.  Remove the corn cakes from the trays and top with sour cream and a slice of smoked salmon.

Per Item

Calories – 24

Fat – 1 g

Sodium 37 mg

Carbs – 3 g

Fiber – trace

Protein – 4 g

Simple Corn Fritters

I started making these because my son went from adoring vegetables to throwing them on the floor.  I found that hiding them made it more likely that some actually ended up in him and not all over the floor.  The thing I like about these fritters is that they are a great way to use up leftover cooked vegetables because can throw virtually everything into them, zucchini is particularly good.  If all else fails serve it with maple syrup….

 

Makes about 10

Ingredients

Corn Fritters - Simple.jpg
  • 3/4 cup all-purpose flour
  • 3/4 cup low-fat milk
  • 1 large egg, 1 egg whites
  • 1 ½tablespoon avocado oil
  • 1 teaspoons melted butter
  • ½teaspoon baking powder
  • 1 teaspoon salt
  • 1 ½ cups cooked fresh corn kernels (about 2 large      ears)
  • 3 tablespoons green onions

Method

Whisk flour, milk, eggs, ½ tablespoon oil, butter baking powder, salt in a medium bowl until smooth. Stir in corn and green onions. Brush a large nonstick fry pan lightly with some of the remaining 1 tablespoon oil (I actually have my oil in a pump spray which means the minimum amount of oil is used.  Heat the oil over medium heat until it is hot (don’t let the oil start to smoke).  Cook 4 cakes at a time, until the edges are dry, about 2 minutes. Flip and cook until golden brown on the other side.  Repeat with the remaining oil and batter.  A note here these cakes can burn easily, so watch the temperature of your pan.

Per Item

Calories - 95

Fat - 3 g

Sodium - 56 mg

Carbs - 15 g

Fiber - 1 g

Protein - 4 g

No Job, New House, New Baby and life is still too short to eat bad food

So it’s been a while.  In fact it’s been over a year since I published anything, either online or in print, but I have a really killer excuse, in fact I have three. Reason number 1, I got fired.  Well technically I was “laid off due to the economic downturn” along with several other people I worked with, but here’s the thing, I sucked at my job.  After 15 years in a job that I hated, I had become completely complacent and was doing the bare minimum that I needed to get by. When the time came to axe the dead wood, I would have put my name at the top of the list.

Reason number 2, I had a baby.  I found out that I was pregnant not that long after I got “laid off” and I am not saying that when you are pregnant you can’t do everything you did while not a dual occupancy, in my case the bed rest factor made it a challenge.

Reason number 3, we bought a new house.  What is the smartest thing to do when you are pregnant and have no job….come on, it’s obvious, you buy a new house.  So we did and we did it in a big way.  We bought a house with a sense of humour and moved so far out of the city that not even the pizza guy will deliver to us.

So there you have it, my research (and yes I often research crazy things like that) shows me that these are three of the top most stressful things that you can have happen in your life, topped only by the death of a family member (which happened as well).  So I beg your forgiveness and the plan is to start cooking again to add to the fabulous collection of recipes that I know everyone loves.

Recipe: Sensational Pizza

If you are interested in reading about the esteem in which I hold pizza as a go to food, read my simple version comments. I won't go over it again, but suffice to say when it comes to pizza I am definitely a fan. Kids usually are too, however the ones in our family could spot a exotic pizza at fifty paces and are unlikely to be impressed. In fact the chances of a pizza with sun dried tomato and artichokes being deemed "yucky" are pretty high. Kids like the familiar, so you may be safer go with the simple version. However this base recipe doubles easily (or split it between two smaller pizza trays), so why not make one adult version and one for the small people. That way pizza night stays fun and (relatively) calm for all.

Pizza 1-22

Pizza 1-22

Ingredients

  • 2 1/4 Cups all purpose flour
  • 1 Cup lukewarm water
  • 2 1/4 teaspoon active dry yeast
  • 1 teaspoon honey
  • 1 cup shredded skim mozzarella cheese
  • 3 tablespoons tomato paste mixed with
  • 1 1/2 tablespoons water
  • 2 cloves crushed garlic
  • 100g sun-dried tomato (not packed in oil)
  • 150 g sliced mushrooms
  • 200g lean ham shredded
  • 100g roasted red peppers
  • 3 -4 anchovies
  • 2 fresh tomato, deseeded and chopped
  • 50g Olives
  • Olive Oil spray

Instructions

  1. Dissolve the honey in the water. Add the yeast and allow to sit in a warm place for five minutes (the yeast should bubble a little).
  2. Add the water to the flour and mix until it is combined into a workable ball. Knead the dough for about 5 minutes or until smooth and elastic. Spray the dough with a little olive oil, cover with plastic wrap and allow to rest in a warm place for 45 minutes or until doubled in size. (This makes enough to fill my 40 cm perforated pizza tray, it may seem like drama, but making it you save 50 calories per slice and personally I find kneading dough quite therapeutic).
  3. Preheat the oven to 375 degrees f. Spray the pizza pan with olive oil spray and spread the dough over the pan. Bake the dough (untopped) in the oven for 8 minutes, this will begin to crisp the dough and avoid that sogginess that you can sometimes get from home made pizza.
  4. Soak the sun-dried tomato in hot water for about 10 minutes to soften.
  5. Remove the dough from the oven, top with tomato paste and the other toppings.
  6. Spray the pizza with olive oil spray. Return to the oven and bake for 25 minutes or until the cheese is melted and the crust begins to brown at the edges

(Yields 8 Slices (or as many as you want to cut it into really, but I need a benchmark to work out the nutritional information))

Per Serve

Calories - 260

Fat - 5 g

Sodium - 768 mg

Carbs - 40 g

Fiber - 4 g

Protein  15g

Per Slice (base with sauce and cheese only, add your own favourite toppings and change the calories/fat etc accordingly....)

Calories - 179

Fat - 3 g

Sodium - 125 mg

Carbs - 30 g

Fiber - 2 g

Protein - 8 g

Serving Suggestions

Whilst I do try to avoid the ubiquitous "dipping sauce" the problem is they are so good.  If you are like me and sometimes need a hit, marinara is your best option, and really, you can just use any tomato sauce you like.  If you must have the creamy version, you can do one that will not destroy all your good work if you mix low fat mayonnaise with a little non fat ranch dressing and garlic powder.  It's not great, but to give you a bench mark, two tablespoons gives you around 40 Calories, whereas the same amount of a well known chain's "creamy garlic dipping sauce" would give you about 155 calories.

Recipe: Simple Pizza

I have to come clean, I adore pizza in all its forms and I do mean ALL. I love frozen ones, plastic ones (you know the pizza chains I am referring to) the gourmet ones with all sorts of fun toppings. I love them with and without sauce, I love them with everything from thinly sliced potato to thick slabs of sausage and therein lies the problem. With the exception of certain frozen pizzas that cater specifically to the diet crowd, most pizza you can buy is not so great on the nutrition scale. Don't get me wrong, I love nothing more than a pizza that has so much cheese on in that you can't see anything else, but it is not the best thing for your waist line.

We have all seen the diet plans that suggest that you order a vegetarian pizza with no cheese as your diet friendly slice........Vegetable with no cheese.......I mean seriously.....If you are like me and are in the mood for pizza, vegetable and no cheese is just not going to cut it. Similarly the well meaning people that suggest we buy pita bread or muffins and top with our favourite pizza toppings, again, not going to score well in my house, and lets face it, kids can spot a pita pizza from a mile away and generally are not impressed. So below is my compromise, homemade base, so you can use whole wheat flour if you like, to increase the fiber, but mainly because by making it yourself you are able to control the oil levels. This version does have veg (most are so low in calories that I would suggest toping with as much as you think you can get away with), but it also has meat, again with thought given to the type and how much. So here is my alternative and if I can just wean myself off the creamy dipping sauces, I am off to the races.

pizza dough

pizza dough

Ingredients

  • 2 1/4 Cups all purpose flour
  • 1 Cup lukewarm water
  • 2 1/4 teaspoon active dry yeast
  • 1 teaspoon honey
  • 1 cup shredded skim mozzarella cheese
  • 3 tablespoons tomato paste mixed with 1 1/2 tablespoons water
  • 200g Turkey pepperoni
  • 1 tomato, deseeded and chopped (and any other vegetables you can sneak on)
  • Olive Oil spray

Instructions

  1. Dissolve the honey in the water. Add the yeast and allow to sit in a warm place for five minutes (the yeast should bubble a little).
  2. Add the water to the flour and mix until it is combined into a workable ball.
  3. Knead the dough for about 5 minutes or until smooth and elastic. Spray the dough with a little olive oil, cover with plastic wrap and allow to rest in a warm place for 45 minutes or until doubled in size. (This makes enough to fill my 40 cm perforated pizza tray, it may seem like drama, but making it you up to 50 calories per slice and personally I find kneading dough quite therapeutic).
  4. Preheat the oven to 400 degrees f. Spray the pizza pan with olive oil spray and spread the dough over the pan. Bake the dough (untopped) in the oven for 8 minutes, this will begin to crisp the dough and avoid that sogginess that you can sometimes get from home made pizza.
  5. Remove the dough from the oven, top with tomato paste pepperoni, tomato and cheese. Spray the pizza with olive oil spray.
  6. Return to the oven and bake for 25 minutes or until the cheese is melted and the crust begins to brown at the edges.

(Yields 8 Slices (or as many as you want to cut it into really, but I need a benchmark to work out the nutritional information))

Per Serve

Calories

Fat

Sodium

Carbs

Fiber

Protein

228

7 g

345 mg

30 g

2g

12 g

Serving Suggestions

I would love to say serve this with a salad, but good luck getting kids to eat salad if pizza is the alternative.  If serving kids though, I sometimes find this pizza works well cut into squares rather than wedges, so it is easier to eat.  Do bear in mind though I have had the "pizza doesn't look like that" comment when not strictly adhering to the traditional wedge method of presentation when serving anyone under the age of 25.

For the sensational version of this recipe, click here

Recipe: Shrimp and Noodles with XO sauce

XO sauce is a sauce that you will have to go to an Asian grocer for, but it is clearly marked, so you should have no problem. If you cannot find it you can omit it all together or substitute another type of chili sauce, but start with a little and check for temperature. I have given measurements for the vegetables here, but I wouldn’t suggest you weigh them. Really with veggies you can’t really go wrong, so add as much as you like. You can also play around with the types of vegetables you add, broccoli, beans, whatever you have in your refrigerator.

Shrimp and noodles in OX sauce (resized)

Shrimp and noodles in OX sauce (resized)

Ingredients

  • 1 lb precooked, hokien noodles
  • 8 oz shrimp, shelled and butterfied
  • 2 cloves of garlic, crushed
  • 1 inch piece of fresh ginger, very finely chopped
  • 8 oz snow peas ½ red pepper, finely sliced
  • 4 oz baby corn
  • 6 oz of fresh shitake mushrooms, quartered
  • 2 eggs 4 tablespoons hoisin sauce
  • 2 tablespoons lite soy sauce
  • 2 tablespoons tomato ketchup
  • 4 teaspoons rice wine vinegar
  • 2 tablespoons xo sauce

Instructions

  1. Place the noodle in a bowl and cover with boiling water.
  2. Peel the shrimp if they are not already peeled and butterfly.
  3. Combine the eggs with 2 tablespoons of water and whisk well. Pour the egg into a non stick fry pan and cook until set. Effectively you are making a very thin omelet. Remove the egg from the pan, roll up and slice into pieces.
  4. In a small bowl combine the hoisin, soy, ketchup, vinegar and xo sauce, and mix to combine.
  5. In a non stick wok, fry the garlic and ginger until just transparent, about 2 minutes. Do not allow to burn or the dish will be bitter. Add the shrimp fry until it just turns pink. Add the vegetables and stir fry for about 2 minutes. Drain the noodles and add to the wok.  Add sauce and egg to the wok. Mix until just combined. Serve immediately.

Serves 6 as an appetizer or light lunch, 4 for dinner

Per Serve if serving 6

Calories

Fat

Sodium

Carbs

Fiber

Protein

301

8 g

839 mg

41 g

3 g

17 g

For the simple version of this recipe, click here

Recipe: Pork and Noodles with XO sauce

XO sauce is a one of those sauces that if you consider the individual ingredients, you may find it a little odd. That said, once you cook with it you will realize that it gives a flavour that really cannot be duplicated. The XO sauce that I used for this dish was not particularly spicy, so if you buy one that is on the spicier side, you may want to use less. It is a sauce that you will have to go to an Asian grocer for, but it is clearly marked, so you should have no problem. If you cannot find it you can omit it all together or substitute another type of chili sauce, but start with a little and check for temperature. I have given measurements for the vegetables here, but I wouldn’t suggest you weigh them. Really with veggies you can’t really go wrong.

Pork and noodles in OX sauce (resized)

Ingredients

  • 1 lb precooked, hokien noodles
  • 10 oz pork tenderloin
  • 2 cloves of garlic, crushed
  • 1 inch piece of fresh ginger, very finely chopped
  • 8 oz snow peas
  • 6 oz of fresh shitake mushrooms, quartered
  • ½ red pepper, finely sliced
  • 2 eggs
  • 4 tablespoons hoisin sauce
  • 2 tablespoons lite soy sauce
  • 2 tablespoons tomato ketchup
  • 4 teaspoons rice wine vinegar
  • 2 tablespoons xo sauce

Instructions

  1. Place the noodle in a bowl and cover with boiling water.
  2. Slice the pork very thinly, it is easier to do this if the pork is frozen.
  3. Combine the eggs with 2 tablespoons of water and whisk well. Pour the egg into a non stick fry pan and cook until set. Effectively you are making a very thin omelet. Remove the egg from the pan, roll up and slice into pieces.
  4. In a small bowl combine the hoisin, soy, ketchup, vinegar and xo sauce, and mix to combine.
  5. In a non stick wok, fry the garlic and ginger until just transparent, about 2 minutes. Do not allow to burn or the dish will be bitter. Add the pork and brown slightly. Add the vegetables and stir fry for about 2 minutes.
  6. Drain the noodles. Add the noodles, sauce and egg to the wok. Mix until just combined. Serve immediately.

Serves, 6 as an appetizer or light lunch, 4 as an entree

Per Serve if serving 6

Calories

Fat

Sodium

Carbs

Fiber

Protein

311

8 g

778 mg

39 g

3 g

19 g

For the sensational version of this recipe, click here

Recipe: Blueberry Mascarpone Crepes

If you’re looking for a dessert for a dinner that is visually stunning, this is the one for you. It also has the added advantage that all the elements can be prepared in advance, so although it looks like you have slaved for days, it is actually relatively simple to prepare. The final thing to note is that this dessert tastes amazing.

Ingredients

For the Crepes

  • 1/3 cup all purpose flour
  • 1 teaspoon granulated sugar
  • Pinch salt
  • 1 egg
  • 100 ml milk
  • ½ teaspoon vanilla extract
  • 1 tablespoon mite butter, melted

For the filling and sauces

  • 3 cups frozen blueberries
  • 1 2/3 tablespoons granulated sugar
  • 2 teaspoon lemon juice
  • ½ cup mascarpone cheese
  • 2 mint leaves
  • ½ teaspoon vanilla extract
  • 3 mint leaves, finely chopped
  • ¼ cup fresh blueberries

Instructions

For the crepes

  1. Combine the flour, sugar and salt in a bowl and mix to combine.
  2. Combine the milk, egg and vanilla and mix well. Make a well in the centre of the dry mixture.
  3. Gradually add the egg and milk mixture and mix until combined. Add two tablespoons of the mixture to a 10 inch non stick fry pan and cook until bubbles form on the top. Flip the crepe and brown on the other side.
  4. Repeat for the remaining mixture.
  5. Note crepes can be made up to six hours in advance and kept covered in the refrigerator. Allow to return to room temperature before filling.

 For the filling

  1. In a small saucepan heat the blueberries gently until they release their juices, about 5 minutes. Place the cooked berries in a strainer over a bowl and allow to drain thoroughly. Do not discard liquid.
  2. Combine the berries with the cheese, 1 tablespoon of sugar, 1 teaspoon of sugar, ½ teaspoon of vanilla and two mint leaves and mix gently until well combined. Filling can be kept covered in the refrigerator for up to six hours. Allow to return to room temperature before serving.

For the sauce

  1. Add the liquid from the berries (you should have about ½ cup) to a saucepan along with 2 tablespoons of sugar and 1 teaspoon of lemon juice. Simmer over gentle heat until the liquid reduces and covers the back of a spoon, about five minutes.

To complete the dish

  1. Place one of the crepes nicest side down on a board. Add just until ¼ cup of the filling to the centre on the crepe. Fold up edges of the crepes to enclose filling.
  2. Combine the fresh raspberries with 1 tablespoon of the sauce and the remaining mint.
  3. Place 2 tablespoons of the sauce on a plate and top with the filled crepe. Place a teaspoon of the fresh raspberries on top of the crepe.
  4. Serve immediately.

Serves 6

Per Serve

Calories Fat Sodium Carbs Fiber Protein
347 11 g 75 mg 54 g 6 g 6 g

 For the simple version of this recipe, click here

Recipe:Blueberry Mascarpone Tarts

These little babies are another very pretty dessert that have the advantage of tasting lovely. The secret to making them a simple dessert rather than a sensational one is that you buy the phyllo tart shells. I have made them, and you have my blessing if that is your preference, but they are very fiddly. If you want the instructions read my recipe for Mascarpone fig tarts. In keeping with the fact that this is a simple version of a recipe, I suggest you buy them but still take credit.

Ingredients

  • 3 cups frozen blueberries
  • 1 2/3 tablespoons granulated sugar
  • 2 teaspoon lemon juice
  • ½ cup mascarpone cheese
  • ½ teaspoon vanilla extract
  • 3 mint leaves, finely chopped
  • ¼ cup fresh blueberries
  • 24 store bought fillo pastry cases

Instructions

  1. In a small saucepan heat the blueberries gently until they release their juices, about 5 minutes. Place the cooked berries in a strainer over a bowl and allow to drain thoroughly. Do not discard liquid.
  2. Combine the berries with the cheese, 1 tablespoon of sugar, 1 teaspoon of sugar, ½ teaspoon of vanilla and two mint leaves and mix gently until well combined. Filling can be kept covered in the refrigerator for up to six hours.
  3. Allow to return to room temperature before filling the tarts.
  4. Add the liquid from the berries (you should have about ½ cup) to a saucepan along with 2 tablespoons of sugar and 1 teaspoon of lemon juice. Simmer over gentle heat until the liquid reduces and covers the back of a spoon, about five minutes. Combine with the fresh berries.
  5. Divide the cheese mixture between the pastry cases and top with fresh berries.
  6.  Serve immediately.

Makes 24

Per Tart

Calories Fat Sodium Carbs Fiber Protein
115 2 g 14 mg 22 g 1 g <0 g

For the sensational version of this recipe, click here

Recipe: Lunguini and Meatballs (Sensational Version)

You can't beat a meatball recipe with 3 grams of fat. This is also quite a versatile recipe and can just as easily be spaghetti bolognaise. All you need to do is cook the onion until transparent, add the meats and brown. Obviously you would not include the egg. You can also use different pastas, spaghetti being the obvious choice. Finally if you really want to make this sensational you can make your own pasta.

Ingredients

For the Meatballs 
  • 1 small onion, very finely chopped
  • 7 oz lean ground beef
  • 7 oz lean ground turkey
  • 2 cloves of garlic
  • 1 teaspoon mixed herbs
  • 1 egg white
For the Sauce
  • 1 medium onion finely chopped
  • 2 cloves garlic
  •  600 ml (or one bottle, I think they are a little more) of strained crushed tomatoes, (eg Sugo)
  • 14 oz can of chopped tomatoes
  • 1 teaspoon tomato paste
  • 1 teaspoon sugar (optional)
  • Salt and Pepper
  • Handful of fresh basil, chopped
  • 600g whole wheat linguini

Instructions

For the Meatballs 
  1. Combine all the ingredients and mix well. Form the Mixture into small balls (about 30). Don’t be tempted to make them too big or they are too difficult to eat.
  2. Refrigerate on a plate until the sauce is ready.
For the Sauce 
  1. Fry the Onion and garlic in a non stick pan until transparent. Add the tomatoes and tomato paste and reduce heat to a simmer. Simmer for 45 minutes or until the sauce is rich and thickened.
  2. At this point you will need to taste the sauce, tomatoes can be a little bitter and you may need to add a little sugar.
  3. Season with salt and pepper and if you like a little dried chilli. (Side note this sauce freezes really well).
To complete the dish
  1. Heat a non stick saucepan and add the meatballs in a single layer. If you don’t have a saucepan big enough to take them all cook in batches until just browned.
  2. Add the tomato sauce to the saucepan and simmer for 30 minutes. Stir occasionally making sure that you don’t break up the meatballs. I find that a spatula works well.
  3. Meanwhile bring a large pot of water to the boil and cook the pasta until done (I say done, because let's face it people go on and on about how pasta should be 'al dente' ....it's your dinner, bite it, thrown it against the wall, do whatever you do to check that it is done the way you like it).
  4. Divide the pasta between six bowls and top with the sauce.
  5. Sprinkle with a little parmesan if you like (it adds a few more calories) serve immediately.

(Serves 6)

Per Serve

Calories Fat Sodium Carbs Fiber Protein
312 3 g 301 mg 42 g 8 g 26 g

 For the simple version of this recipe, click here

Recipe: Linguini and Meatballs – Simple Version

With 2 grams of fat, this is one of the healthiest Linguini and Meatballs around.  The picture of the simple and the sensational version are the same because the finished product looks the same. The difference in the simple version is that you buy the tomato sauce which saves a lot of time.

Ingredients

  • 7 oz lean ground beef
  • 7 oz lean ground turkey
  • 2 cloves of garlic
  • 1 teaspoon mixed herbs
  • 1 egg white
  • 3 cups store bought tomato sauce
  • 600g whole wheat linguini

Instructions

For the Meatballs
  1. Combine all the ingredients and mix well.
  2. Form the Mixture into small balls (about 30). Don’t be tempted to make them too big or they are too difficult to eat.
  3. Refrigerate on a plate until the sauce is ready.
To complete the dish
  1. Heat a non stick saucepan and add the meatballs in a single layer. If you don’t have a saucepan big enough to take them all cook in batches until just browned.
  2. Add the tomato sauce to the saucepan and simmer for 30 minutes. Stir occasionally making sure that you don’t break up the meatballs. I find that a spatula works well.
  3. Meanwhile bring a large pot of water to the boil and cook the pasta until done (I say done, because let's face it people go on and on about how pasta should be 'al dente' ....it's your dinner, bite it, thrown it against the wall, do whatever you do to check that it is done the way you like it).
  4. Divide the pasta between six bowls and top with the sauce.
  5. Sprinkle with a little parmesan if you like (it adds a few more calories) serve immediately.

(Serves 4)

Per Serve

Calories Fat Sodium Carbs Fiber Protein
291 2 g 793 mg 37 g 7 g 25 g

 For the sensational version of this recipe, click here

Recipe: BBQ Turkey Salad

There are a couple of things that you need to bear in mind when you make this salad. The turkey must be at room temperature and well that’s actually the only thing you need to remember. Add whatever salad vegetables you like, I have kept it simple, but play around and find what works for you.

Ingredients

  • 2 ½ lb boneless turkey breast, skin on
  • 3 tablespoons soy sauce
  • ½ teaspoon garlic powder
  • ½ teaspoon five spice powder
  • 1 tablespoon Char Sui Sauce
  • 6 tablespoons Hoi Sin Sauce
  • 1 ½ tablespoons honey
  • 1 European cucumber, chopped
  • 1 bunch green onions, chopped
  • 2 romaine lettuce, shredded
  • 5 tablespoons rice wine vinegar

Instructions

  1. Place the turkey breast on a plate and leave uncovered in the refrigerator overnight. This will dry out the bird and the skin will crisp more easily.
  2. Preheat the oven to 325 degrees and bake the breast for 1 ½ half or until the internal temperature reaches 160 degrees. While the turkey is baking combine the soy sauce, garlic powder, five spice powder, char sui sauce, 1 tablespoon of hoi sin and the honey. After the turkey has baked for 45 minutes baste with the marinade and then continue to baste three or four times so that it is well coated. When the turkey reaches 160 but the breast under the grill, to further crisp the skin. The turkey needs to reach 170 degrees, but keep an eye on it because the marinade can burn. The turkey can be left for up to two days in the refrigerator.
  3. To assemble. Combine the remaining 5 tablespoons hoi sin sauce and the rice wine vinegar. Slice or shred the turkey.
  4. Mix the vegetables, turkey and dressing and serve immediately.

(Serves 10)

Per Serve

Calories Fat Sodium Carbs Fiber Protein
226 8 g 564 mg 13 g 3 g 26 g

For the sensational version of this dish, click here