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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3: What Lies Beneath: Understanding Reasons Behind Actions & Behaviours In My Relationship With Food

2: Begun is Half Done: – Taking That First Step Towards Changing Your Life

1: Introduction: My Re-Design For Life – Losing the Weight and Gaining a Life

 

 

 

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

Previous Recipes 

1: Recipe of the Week – Quick & Easy Rice Pudding

Previous posts

3: What Lies Beneath: Understanding Reasons Behind Actions & Behaviours In My Relationship With Food

2: Begun is Half Done: – Taking That First Step Towards Changing Your Life

1: Introduction: My Re-Design For Life – Losing the Weight and Gaining a Life

 

 

 

 

Recipe of the Week – Quick & Easy Rice Pudding

This is a lovely winter warmer for those colder evenings and is a low-fat and a tasty alternative to shop bought higher calorie versions. Fairly quick and easy to make, with a few substitutes, to make this one of my go to favourites.

Serves 2 (Generous portions)

  • 1/2 cup pudding rice
  • 1 Pint of unsweetened almond milk
  • 1 vanilla pod
  • 1 teaspoon vanilla extract
  • 2 Tablespoons Granulated Sweetener
  • Nutmeg to serve

Instructions

  1. Rinse pudding rice well and add to a none stick pan, along with milk, vanilla pod (opened and content scrapped and added),  vanilla extract & sweetener.
  2. Cover and simmer gently on a low heat, until rice cooked and the liquid has reduced. (Usually around 25 – 30 minutes)
  3. Remove vanilla pod, serve and sprinkle with nutmeg.

Cooks notes:

This versatile recipe can be adapted to suit all tastes. Try swapping the vanilla pod with, star anise and the nutmeg with cinnamon to add a different twist. Or stir in your favourite flavour of Muller light yogurt before serving. My favourite combination is the Muller Light apple and elderflower yogurt stirred through, with cinnamon sprinkled on top. Yum!

Previous posts

1: Introduction: My Re-Design For Life – Losing the Weight and Gaining a Life

2: Begun is Half Done: – Taking That First Step Towards Changing Your Life