This is one of those meals where you come home and think, “What am I going to make with this stuff that’s sitting idly in my fridge?”. I had some pork and salad ready to go but I always like to ensure a balanced meal with a serving of good carbs.
I added aoili to my mash the other week so thought it might go well with pasta too! And I was right! I used Paul Newmans Own aoili but you could make your own if you’re feeling adventurous (and have time!).
Lemon pepper seasoning
Salt and pepper
1 Cup of cooked pasta (I used rigatoni but I think little spirals or penne would be best)
Tablespoon of aoili
1/4 cup of grated light tasty cheese
Parsley (fresh is best but I used a little dried parsley)
Season the pork with a little lemon pepper seasoning, a pinch of chilli powder, salt and pepper and a little grated garlic. Cook for approx 3 – 4 minutes a side in a lightly greased pan.
Mix the aoili, cheese and parsley in with the cooked pasta until combined well and cheese is melted.
Serve with salad or vegetables. Voilà!
Here’s a simple and healthy version of chicken parmigiana that I am sure you will love!
Chicken breast, trimmed of sinew and excess meat
Spinach (fresh, frozen or baby)
Grated light tasty cheese
Tinned tomatoes, drained and rinsed
Italian dried herbs (or whatever you like – fresh parsley or oregano would be nice!)
Preheat oven to 200 degrees (190 fan forced).
Make a pocket in the chicken breast and hollow out with a sharp knife. Stuff the chicken with a few spoonfuls of spinach and cheese. Seal the pocket shut with a couple of toothpicks.
Tear off a square of aluminium foil. Place the chicken on the foil and top with a couple of spoonfuls of tomato. Sprinkle herbs on top. Fold the foil over and seal the edges by rolling them.
Place in oven for 25 minutes or until chicken is no longer pink.
You could even add olives, capers and artichokes! Just place them on top of the tomatoes before sealing the foil.
Serve with vegetables or salad or slice the chicken and serve on top of rice or pasta.
I love mash. I love it with lashings of butter and milk and loads of salt. My thighs however tend to take a different view. They have a habit of going against my tastebuds and they are embroiled in a war that will last for all of time. So once again my thighs rule and my tastebuds are left feeling sorry for themsleves and deflated. Ah ha, though, because little do the thighs know that the tastebuds are currently dancing with delight at tonight’s fancy feast. And so I share with you:
Lamb steaks on Parmesan and chive mash with warm tomato and basil salsa
2 x Lamb steaks (you can use beef or chicken breast but I used lamb tonight)
Cooking oil spray
1 teaspoon extra virgin olive oil
1/2 teaspoon finely chopped garlic
Chilli to your taste
Punnet of cherry tomatoes
1/3 cup chopped basil or coriander
300g potato, washed, peeled and chopped
1 tablespoon grated Parmesan
1 tablespoon chives
Season steaks with a sprinkle of cayenne pepper and garlic salt. Pan fry until cooked to your liking.
Meanwhile, boil potatoes until tender. Drain, reserving a small portion of the cooking water. Mash potatoes, using some of the cooking water for required creaminess. Stir in Parmesan and chives and season with pepper and a little salt. A little. 😉
In a nonstick pan, add oil, garlic and chilli and cook on low for 1 minute or until tomatoes are softened. Stir in basil or coriander.
Pile mash on a plate, top with steak and spoon over the salsa. And voilà – good ol steak and mash, the healthier way. 😀
A few weeks ago I made these delicious little balls of meat out of turkey mince. This time I chose pork. Next time I may even choose chicken because I like to live on the edge like that. Oooh can you smell the danger and mystery in the air??
This recipe comes from my Heart Foundation BBQ & Grill Cookbook. Weighing in at just over 450 cals, I always ensure to keep the rest of the days meals light when I’m having something heavier than usual for dinner like pasta.
So here’s the recipe! Do try it as it’s so quick and easy to make and really delicious!
[insert meat here] and Ricotta Meatballs with Pasta
750g mince of your choice
1/2 cup low-fat ricotta
1 x egg
1 1/4 cups of dried breadcrumbs
1/4 cup of chopped fresh basil, plus extra leaves to serve
Cooking oil spray
Jar of reduced salt pasta sauce or passata
Pasta of your choice (I use angel hair)
Combine mince, ricotta, egg, breadcrumbs and basil in a bowl and season with plenty of freshly ground black pepper. Shape into small meatballs.
Spray the cooking pan with cooking oil spray and heat pan over moderate heat. In batches, brown meatballs. Once all meatballs are browned add jar of pasta sauce and half a jar of water (you could also brown some diced onion and garlic before you cook the meatballs and add to the sauce). Bring to a simmer and cook until meatballs are cooked through (about 10 – 15 minutes).
Meanwhile, cook pasta until al dente. Place pasta in dishes, top with meatballs in sauce and serve with extra basil leaves and Parmesan if you feel fancy!
What? I like chicken, okay? I told you I like chicken. I’m practically going to turn in to a chicken. Let’s face it, I’m already covered in a fine fuzz and I’m prone to acting like a mother hen. Let’s not even mention my pale flesh. Yep. I’m a chicken for shizzle.
Tonight I made a lovely chicken cacciatore. I was a bit too ambitious with the chilli though! Eek.
At just under 300 calories a serve though I can’t complain.
4 x chicken breasts (125g each), each cut into 3 pieces
1 tbs canola oil
1 x red onion, halved and sliced
1 x green capsicum, cut into long strips
2 x celery stalks, cut into 1cm dice
2 x medium carrots, cut into 1/2cm slices
2 x large garlic cloves, finely chopped
1/4 cup of dry white wine (I used chicken stock)
400g chopped tinned tomatoes
Juice of 1/2 a lemon
1/4tsp of chilli flakes
Season chicken with freshly ground black pepper. Heat the oil in a non-stick pan over moderately high heat. Add the chicken and sauté until browned on both sides. Remove from pan and set aside.
Add onion, capsicum, celery and carrots to the pan and cook over moderate heat until vegetables are soft, about 10 minutes, stirring frequently. Stir in garlic and cook for a further 2 minutes.
Add wine, scraping browned bits from the bottom. Add tomatoes, lemon juice and chilli flakes and bring to a simmer.
Return chicken to the pan, cover with crumpled wet baking paper and simmer over low heat until chicken is cooked through, about 15 minutes.
Dish up and enjoy!
Well at least a few times a week I do! Chicken breast makes up a large portion of my diet. It has very little fat and a huge amount of protein so makes for an excellent meal option for those of us working on creating a bootylicious booty. Of course other lean meats feature in my diet but I can seem to go past a tender tasty breast of chicken. Mmm juicy.
I loved this recipe by Jamie Oliver. The original called for mash but I replaced it with steamed veggies for a lower calorie option.
2 x Tomatoes
4 tbsp Basil, Fresh
1/8 cup finely sliced green onions
Chilli to your taste
1 lb Chicken Breast (boneless,skinless)
1 tsp Lemon Juice
1 tsp Thyme, Fresh
1/2 tsp Salt
1/2 tsp Pepper, Black
2 tbsp Extra Virgin Olive Oil
2 tbsp Red Wine Vinegar
Chop tomatoes and Basil Leaves. Finely slice chili. Place all in mixing bowl with the finely sliced greena onions. Add lug of olive oil and red wine vinegar
Score underside of Chicken Breast with small knife in criss-cross fashion. Season with Salt and Pepper.
Lay chicken breasts, cut-side down, on chopping board. Cover with plastic wrap and bash with heavy pan/ mallet until 1/2 inch thick.
Grate zest of lemon over chicken. Sprinkle thyme. Drizzle with Olive Oil.
Place frying pan over medium heat. Once hot, add olive oil. Add chicken and cook for 3 minutes per side until golden and cooked through.
Place Chicken Breast on plates. Spoon over good dollop of tomato relish and drizzle with olive oil. Serve with steamed veggies and baby chat potatoes.
Another favourite of mine is the classic chicken noodle soup. It’s like a nice big hug in a bowl. It’s good for what ails ya and it’s a low GI delight. With just over 400 calories and very little fat, it’s good for your waistline too.
Try adding garlic, ginger, bok choy and soy sauce for an Asian twist! Wow! I’m an ideas lady, that’s for sure.
Ingredients (serves 4)
2 tbs olive oil
1 x medium onion, finely chopped
1 x medium carrot, diced
1 x large stick celery, thinly sliced
1 x medium potato, peeled and diced
6 cups chicken stock
300g chicken breast fillets, diced
50g dried angel pasta, broken into 5cm pieces (or any small pasta eg. Risoni)
2 tbs chopped flat eaf parsley leaves
Heat oil in a saucepan over medium heat until hot. Add onion and cook, stirring often, for 3 minutes. Add carrot, celery and potato and cook, stirring often, for 5 minutes.
Add stock, cover and bring to the boil. Reduce heat, cover and simmer for 15 minutes. Add chicken and pasta, partially cover and cook for 8-10 minutes or until pasta is tender.
Stir through parsley. Season to taste and enjoy your nice warm hug. Then hug yourself for making such a delicious and healthy meal. Mmmm!