Huevos Rancheros

This recipe is my version of a traditional Mexican breakfast. With beans, chorizo, avocado, tomatoes and topped with a fried egg, this breakfast is hearty, tasty and full of goodness!

This meal provides you with 2 of your 5 a day whilst being low in fat and high in protein AND its also a great source of folate, B vitamins and fibre.

Serves 2

Ingredients:

  • 2 wholegrain tortilla wraps
  • 75g chorizo, diced
  • 1 avocado, peeled and diced
  • 150g cooked Borlotti beans (Kidney beans or black beans would work just as well. I buy dried and cook them, but you can buy tinned that just need draining and rinsing)
  • 1 onion, sliced
  • 1 tsp garlic powder
  • 2 tbsp jalapeños, roughly chopped
  • 20g Low fat mature cheddar, grated
  • Juice of half a lime
  • Handful of tomatoes, roughly chopped
  • Small handful of coriander, roughly chopped
  • Sriracha to serve

Method:

Add the chorizo, onion and garlic powder to a frying pan and cook on a medium heat until the onions have softened and the chorizo is releasing its oil. Then add the coriander and beans to the pan for a few minutes.

Leave the mix to heat through in the pan and put the tortilla wraps under the grill to lightly toast.

Once toasted, put the tortillas on a plate and top with the bean and chorizo mix and the jalapeños, avocado and tomatoes.

Fry two eggs in the pan that you cooked the bean mix in, and once cooked to your preference place these on top of everything else on the plate.

Serve with a sprinkling of cheese and the sriracha sauce.

Enjoy!

Mexican bean burgers

2 of your 5 a day, high in fibre and a great source of protein… and vegetarian!

Makes approx 6 burgers

Ingredients for the burgers:

  • 2x 400g tins of kidney beans (drained and rinsed)
  • 1 red chilli, diced
  • 3 spring onions, sliced
  • 2tsp garlic powder
  • 100g natural breadcrumbs (not golden or panko)
  • Black pepper
  • 1 egg
  • 1tsp rapeseed oil

For the avocado salsa:

  • 1 avocado, peeled and diced
  • 200g tomatoes, diced
  • Juice of 1 lime
  • Black pepper

For the yoghurt dressing:

  • 150g plain natural yoghurt
  • Juice of 1 lime
  • Small handful of fresh coriander, roughly chopped

Method:

Throw all of the burger ingredients into a food processor and blend until all ingredients are mixed together. Alternatively you can mix using your hands. If you do it this way, mash down the kidney beans a bit first.

Tip: The recipe makes about 6 burgers but any you don’t want to use can be put in the freezer for another day!

Add the oil to a pan and fry the burgers over a medium heat for approximately 10 minutes; flipping them midway through.

While the burgers are cooking you can make the salsa and dressing. Chop everything as per the recommendations in the ingredients list, mix them together and the accompaniments are ready!

Serve the burgers on their own or in wholemeal Pitta breads stuffed full of the salsa, lettuce (optional) and the dressing.

Enjoy!

Prawn, Beetroot & Quinoa salad

prawn-and-quinoa

Serves 2

Dressing:

  • Juice 1/2 lemon
  • 4tbsp olive oil
  • 1 1/2 tbsp fresh dill
  • 1tbsp Dijon mustard

Salad:

  • 90g White/red quinoa (cooked as per packet instructions)
  • 165g raw king prawns
  • 1 shallot, finely sliced
  • Handful baby plum tomatoes, chopped
  • 1tbsp rapeseed oil
  • 1 clove garlic, crushed
  • 70g olives, roughly chopped
  • 100g cooked beetroot (not pickled)
  • small bunch of parsley, finely chopped

prawn-and-quinoa-ingredients

Method:

Put all of the dressing ingredients into an old jar and shake to mix. This can keep in the fridge for 3 days.

In a large bowl mix together the cooked quinoa, tomatoes, olives, beetroot and parsley.

Heat the oil in a frying pan over a medium heat. Add the shallots and garlic.

When the shallots and garlic have softened, add the prawns and cook for 3-5 minutes until pink and just cooked through.

Plate up the quinoa mix and top with the prawns and a drizzle of the dressing. Enjoy!

Chicken, Chorizo & Butterbean Casserole

butterbean-stewThis recipe came about by accident one evening after a long day in work when I just fancied a bowl of something hot and cosy. Providing you with 1 of your 5 a day, and a healthy source of fibre and lean protein its also great the next day for lunch!

Serves 4

Ingredients:

  • 300g skinless, boneless chicken thigh, diced
  • 100g spicy cooking chorizo, chopped
  • 400g tinned chopped tomatoes
  • 1 vegetable stock pot – made up into 400ml stock
  • 100ml red wine
  • 1 large sprig fresh rosemary
  • 1 onion, finely sliced
  • 2 cloves garlic, crushed
  • 1 orange pepper, sliced
  • 2tsp smoked paprika
  • 400g tinned butterbeans, drained and rinsed
  • handful of fresh parsley, chopped
  • 1 loaf of sourdough bread

Method:

Fry the chorizo in a casserole dish for 4-5 minutes until it has started to crisp and some oils have been released. Remove from the pan and set aside.

Add the chicken, onions, pepper and garlic to the pan. After a couple of minutes add the paprika. Fry until the chicken is golden on all sides and the onion and pepper softened.

Add the chorizo back into the pan along with the wine, tinned tomatoes and stock. Cover and leave to cook on a medium heat.

After 10 minutes remove the lid, add the butterbeans and continue to cook for another 10-15 minutes or until the sauce has reduced to a soup-like consistency.

Stir through the fresh parsley and serve with the sourdough. Enjoy!

Orange & Mustard salmon with beetroot and lentils

orange and mustard salmon.JPGSalmon is a versatile and easy to cook fish. This simple dish provides a great source of omega 3 fatty acids, Vitamins A and C and zinc. Making this a perfect dish to give a boost to the immune system.

Serves 2

Ingredients:

  • 1 large red onion sliced into wedges
  • 1tsp rapeseed oil
  • 2tbsp marmalade
  • 2tsp wholegrain mustard
  • 2 salmon fillets
  • Juice of 1 orange
  • 1tbsp red wine vinegar
  • 200g cooked beetroot
  • 1 x 250g pack ready-to-eat puy lentils ( I like Merchant Gourmet)
  • 1tbsp fresh parsley, finely chopped

Method:

Preheat the oven to 180°c/gas mark 4.

In a small roasting tin, toss the onion wedges with oil and roast for 15 minutes until tender and softened.

Whilst the onions are cooking mix 1tbsp of the marmalade and 1tsp of the mustard and brush over the salmon.

Mix the remaining marmalade and mustard with the orange juice, red wine vinegar, and some black pepper. Add the puy lentils and beetroot, then stir to combine.

Add the lentil mix to the roasting tin, stirring in the onions. Then place the salmon on top.

Bake in the oven for 10 minutes, until the salmon is cooked through.

Plate up and sprinkle over the fresh parsley. Enjoy!

Tarka Dahl

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Inspired by an Indian family than I had the pleasure of working with, this recipe is my take on the popular vegetarian lentil curry that is low fat, 1 of your 5 a day and packed with fibre and meat free protein.

Serves 4 as a main

Ingredients

200g red lentils

1 tsp turmeric

1 knob butter

2 tsp rapeseed oil

1 tsp cumin seeds

1 small onion, finely chopped

4 cloves garlic, crushed or sliced (your choice!)

1-2 fresh green chilli, finely sliced (removed the seeds if you want to keep the heat down)

1/2 tsp garam masala

1/2 tsp ground coriander

1cm cube fresh ginger, peeled and finely chopped

2-3 tomatoes, chopped small

Fresh coriander, to serve

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Method

  • Place the lentils in a pan and cover with enough cold water to come to around one 3cm above their surface. Bring to the boil (skim off any scum that rises to the top), then reduce to a simmer and stir in the turmeric and the butter. Then cover and leave to cook gently for approximately 30-40 minutes.
  • Dry fry the cumin seeds for about a minute until toasted and fragrant. Set aside to use later.
  • Heat the rapeseed oil in a frying pan and gently fry the garlic, onion, chilli, ginger and tomatoes.
  • When the garlic is starting to colour, mix in the cumin seeds, garam masala and ground coriander. Remove from the heat until the lentils are completely softened.
  • Give the lentils a good stir. You will know they are cooked when they are a similar consistency to porridge. (when it is first cooked it may still look a bit runny but as it cools slightly and is dished up it will thicken).
  • Once you are happy wit the consistency of the lentils, stir through the onion and spice mix from the frying pan.
  • Season to taste, then serve topped with the fresh coriander and brown rice or a naan bread (slightly less healthy option). Enjoy!!