Healthy Ocean Pie

A healthy version of a winter warming classic.

Serves 4

Ingredients

  • 600g of mixed boneless & skinless white fish, cut into chunks
  • 100g of  boneless and skinless Salmon, cut into chunks
  • 350ml Fish stock
  • 1 Onion finely chopped
  • 1 hand full freshly chopped Parsley
  • 1 Leek finely chopped
  • 1 kg Potatoes, peeled and chopped
  • 1 Egg beaten
  • 2 tablespoons Quark
  • Low calorie spray oil
  • Salt and pepper

Method

  1. Cook the potatoes in slightly salted boiling water for about 15 minutes or until they are softened. Drain well and mash them until smooth, mixing in the quark and seasoning well with salt and pepper. Cover and place to one side.
  2. Preheat the oven to 200°C/Fan 180°C/Gas 6.
  3. Spray a non-stick frying pan with low calorie spray oil and lightly fry the leeks and onion over a low heat until softened.
  4. Put the stock in a saucepan, brining to a simmer then add the fish and cook over a low heat for about 5 minutes.
  5. Transfer the fish to a large shallow ovenproof dish, using a slotted spoon. Add the parsley and mix gently together.
  6. Strain the fish stock into a clean pan and place over a high heat. Mix the cornflour with 1 tablespoon of cold water and add to the stock, brining to the boil and stirring often. Reduce to a low heat and cook for 2 minutes.
  7. Add the leeks and onions then pour the stock mixture over the fish. Gently mix everything together and season with Salt and Pepper.
  8. Top the fish with the mashed potatoes, smoothing down with a fork. Bruch the top of the pie with the beaten egg mixture evenly and bake in the oven for around 20-25 minutes or until golden brown.
  9. Serve with vegetables of your choice

Cooks Tips

Create a bit of variety by swopping some of the ingredients or adding cooked prawns, frozen peas or boiled eggs.

Enjoy!

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Healthy Chicken, Bacon & Pea Risotto

20171025_172521-1914595706.jpg

Serves 4

Ingredients

  • 1 large onion (finely chopped)
  • 2 cloves garlic (crushed)
  • 6 rashers of lean back bacon (all fat removed & cubed)
  • 2 chicken breasts (cubed)
  • 1 cup frozen peas
  • 1 chicken stock cube
  • 2 teaspoons of Italian herbs
  • 1 & 1/2 cups of Orzo pasta
  • 3 cups of boiling water
  • Low calorie spray oil
  • salt and pepper to taste
  • 4 teaspoons of Parmesan cheese

Method

  1. Generously spray a large nonstick pan with spray oil and lightly fry the onion & garlic, until softened (About 2 minutes)
  2. Add the bacon, cooking for about 2 minutes, then add the peas & continue to cook for a further minute.
  3. Add the pasta, chicken, stock cube, water, herbs and seasoning,  stir and cover the pan. Stirring occasionally, gently simmer, on a low heat, until the liquid has absorbed and the chicken and pasta is cooked through. (Approximately 20 minutes)
  4. Serve and sprinkle a teaspoon of Parmesan cheese over each portion.

This versatile recipe is a quick and tasty one pot wonder, that can feed the family within 30 minutes without much preparation. Add other vegetables, meat or fish to create a bit of variation. Depending on who I’m cooking for I quite often add mushrooms peppers and prawns, delicious!

Enjoy!

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Recipe of the week – Healthy Lasagne

Lasagna dish

Serves 4

A healthy twist to a tasty family favourite that has become one of our regular winter dishes.

Ingredients:

  • Low Calorie spray oil
  • 500g low fat minced beef (5% fat if possible)
  • 1 large onion (finely chopped)
  • 1 red pepper (finely chopped)
  • 1 courgette (finely chopped)
  • 4 garlic cloves (crushed)
  • 500g passata
  • 400g can of chopped tomatoes
  • 1 beef stock cube
  • 2 teaspoons dried Italian mixed herbs
  • A handful of fresh coriander (finely chopped)
  • salt and pepper (to taste)
  • 4 level tablespoons of Parmesan cheese
  • approximately 12 (dried) lasagne sheets (depending on the size of your oven proof dish)

For the white Sauce

  • 2 eggs (lightly beaten)
  • 250g fat free quark
  • 250g fat free Greek style natural yogurt
  • 1/2 teaspoon of ground nutmeg
  • 1/4 teaspoon of mustard powder

Method

  1. Spray a non stick sauce pan with the oil and add the mince, browning for a few minutes, (approximately 3). Drain off any excess fat once browned.
  2. Add the courgettes, onions, garlic and pepper and cook for 4-6 minutes until softened.
  3. Add and stir in, the can of tomatoes, passata, herbs, Salt & Pepper (to taste) and stock cube. Simmer for about 15 minutes, stirring often.
  4. Preheat the oven at 200oC/Fan 180oC/Gas 6
  5. Meanwhile for the white sauce, lightly whisk the eggs, Quark, Greek Yogurt, mustard powder and nutmeg in a bowl, until thoroughly mixed and put to one side.
  6. Spray medium sized oven proof dish with spray oil and add half of the mince mixture, spreading out evenly across the base of the dish. Add a layer of pasta sheets, then spoon over half of the white sauce mixture on the top. Spoon the remaining half of the mince mixture on top, then add the final layer of pasta sheets. Spoon the remaining white sauce evenly over the top of the pasta sheets and sprinkle the Parmesan cheese across the top.
  7. Bake on the top shelf of the oven for approximately 25 minutes or until golden brown and the pasta sheets are cooked through.
  8. Serve with Salad and enjoy!

Lasagna

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