Tag Archives: Low-fat

Something Fishy…

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This recipe was meant to be last nights dinner. I had it all planned out and had even cut up the onion, opened the tin of salmon and sliced the tomato when I realised that I only  had one egg left. Fail. So into the fridge all the ingredients went and out came frozen left overs from last week. At least this meant that when I went to cook lunch today everything was nicely prepped for me.

This quick recipe was another recipe inspired by the random items left over before grocery shopping day. The little salmon quinoa cakes are baked in a muffin pan. The quinoa helps add a little crunch to the outer shell of the cake and prevents them from being watery. If you don’t mind spending a little extra, use red salmon instead of pink. I think the taste is far nicer.

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Salmon Quinoa Cake Recipe

(serves 2)

Ingredients

  • 1/3 cup quinoa
  • 1/2 red onion, finely diced
  • 210g canned red salmon, drained
  • 1 cup baby spinach
  • 1 heaping teaspoon of whole grain mustard
  • 4 egg whites, lightly whisked
  • salt and pepper, to taste

Method

1. Boil quinoa in 2/3 cup of water for approximately 15 minutes, until the water is absorbed
2. Microwave onion for 2 minutes in a medium bowl to soften
3. Add baby spinach to quinoa once it is cooked and keep over heat until the spinach has wilted
4. Add baby spinach, quinoa and all other remaining ingredients to onion
5. Stir gently to combine. I tried to keep small hunks of salmon instead of making it into a paste but it’s up to what texture you prefer.
6. Spoon mixture into 6 muffin holes, lightly sprayed with cooking oil
7. Bake for 20 minutes until golden brown

I served my salmon quinoa cakes with tomatoes roasted in balsamic vinegar, rosemary and olive oil, on top of some iceberg lettuce leaves. This was the perfect fast, high-protein lunch after a heavy morning gym session.

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Chicken Tonight

I have a fairly large spice and herb collection. it is wonderful. Instead of buying jars of spice pastes and sauces, I make my own. This way I don’t end up with a fridge full of half used jars designed made to feed families. It also means I know that I am eating good, wholesome ingredients and can healthily add flavour to food. It’s an investment well worth it in my eyes.

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My homemade “tandoori” chicken is far from authentic but is packed with flavour and super moist (I apologise for the use of that word, but it had to be done). The chicken is marinated in spices overnight and then grilled quickly giving it a crunchy charred outer and succulent middle.

“Tandoori” Chicken Recipe (adapted from Tandoori Style ChickenFood.com)

(serves 2)

Ingredients

  • 1 large or 2 small chicken breasts
  • 2 tablespoons lime juice
  • 1/8 cup plain unsweetened yoghurt
  • 1 teaspoon jalapeno, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon ground cinnamon
  • Method

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    1. Mix all ingredients except for chicken a small bowl to form a paste
    P1020753 2. Place chicken and paste in a plastic bag and smother chicken in paste. Bash chicken with a rolling pin so that it is only 2cm at it’s thickest (try and make it even). Marinate overnight for best taste.
    P1020756 3. When ready to cook, line a tray with tinfoil and spray with cooking oil. Place chicken on the tray and then lightly coat it with another layer of cooking oil.
    P1020761 4. Grill chicken at the top of the oven at the hottest temperature it will reach for 5 minutes on each side. Remove the chicken from the oven when it is slightly charred and cooked through. Let it rest for a few minutes before serving.

    I served my chicken on top of a cucumber raita with snow peas. It would also be fabulous with rice and a green salad.

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Scone Nom Nom

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Slow Sunday mornings make me happy. I love having time on the weekend to potter around the kitchen in my PJs and bake. Especially when what I am baking is scones and there is coffee brewing to enjoy them with.

I made this batch of scones while I was staying with my parents. I can’t comment on how they keep, or what they are like cooled because they disappeared pretty fast. This recipe has less butter than most and is kept moist and sweet with yoghurt and apple sauce. It is also pretty forgiving so is a great one to try if your scones usually resemble something more akin to rocks.

Sultana Scone Recipe (adapted from the Healthy Food Guide Plain Scone Recipe)

(yields 9 generous scones)

Ingredients

  • 3C self-raising flour
  • 1/2t cinnamon
  • 1/4t salt
  • 5T brown sugar
  • 50g margarine
  • 3/4C trim milk
  • 1/4C unsweetened apple sauce
  • 2T plain or vanilla low-fat yoghurt
  • 1C sultanas

Method

1. Sift flour and cinnamon into a large bowl
2. Add salt and sugar, stir to combine dry to ingredients well
3. Add margarine and rub with your fingers until the mixture resembles bread crumbs
4. Make a well in the middle and add milk, apple sauce and yoghurt
5. Combine ingredients quickly with a knife, being careful not to over mix
6. Knead ball of dough lightly on surface lightly dusted with flour
7. Form dough into a square or circle and cut with a knife into even portions (I made a square and cut it into 9 scones)
8. Transfer to a baking tray lightly dusted with flour and brush the top of each scone with a little milk
9. Bake at 220 degrees C for about 14 minutes or until a golden crust has formed and your kitchen is filled by their glorious aroma

I had my scones with a little margarine and a lot of jam. Yum!

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