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Oven-baked red pepper risotto

Mar 17

Posted by the editor in rice, the recipes, vegetarian | 1 Comment

“An easy version of the Italian rice dish, with none of the stirring. The leftovers are great too”

  • 1 tbsp. Oil
  • 1 Onion, Chopped
  • 300 g Risotto Rice
  • 100 ml White Wine, Optional, Or Use More Stock
  • 400 g Polpa, Can Chopped Tomatoes
  • 200 g Roasted Peppers, Frozen
  • 500 ml Vegetable Stock
  • 1 handful Flat Leaf Parsley, Chopped
  • Parmesan, To Serve (Optional)

Heat oven to 200C/fan 180C/gas 6. Heat the oil in an ovenproof pan, then fry the onion for a few mins until softened. Turn up the heat, tip in the rice, stir, then fry for 1 min more. Pour in the wine, if using, stirring until absorbed, then pour in the tomatoes, peppers and 400ml of the stock. Cover and bake in the oven for 25 mins until the rice is tender and creamy.

Stir in the remaining stock and parsley, season and scatter with Parmesan, if you like.

Notes : Use up leftovers – Red risotto cakes with bacon

Chill risotto overnight, then shape handfuls into burger shapes. Dip into seasoned flour, then beaten egg, and finally breadcrumbs to coat. Fry in a little oil in a non-stick frying pan for 4 mins each side, then serve with crispy bacon and salad.

Source : Good Food : October 2008

Servings/Yield : 4 servings

Rating : 3 out of 5 Needs a kick of something that I haven’t figured out yet, go easy on the parsley as well.

Difficulty : Easy

Preparation Times : Prep: 5 Minutes Cook: 30 Minutes

Nutritional notes : Per Serving: 334 kcalories, protein 9g, carbohydrate 70g, fat 4 g, saturated fat 1g, fibre 0g, salt 1.36 g

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Dog\'s dinnerNot my sort of thingGood but not for meWould try againLoved it! (1 votes, average: 3.00 out of 5)
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Honeyed Carrot Soup

Jan 22

Posted by the editor in russian, soup, the recipes, vegetarian | No Comments

“Kids love this rich, warming soup but it’s sophisticated enough for adults, too”

  • 2 tbsp. Butter
  • 2 small leeks, Sliced
  • 800 g Carrots, roughly chopped
  • 2 tsp honey
  • small Dried Chili Flakes, optional
  • 1 bay leaf
  • 2.5 liters vegetable stock

Melt the butter in a large saucepan over a medium heat. Add the leeks to the pan, then cook for 3 mins until starting to soften. Add the carrots, honey, chilli (if using) and bay leaf, then cook for 2 mins.

Pour in the stock, bring to the boil, then simmer for 30 mins. Blend the soup in batches, return to a clean pan, then season to taste. When ready to serve, bring back to a simmer, then ladle into mugs. Add a swirl of soured cream or yogurt and serve with garlic bread or bacon butties.

Notes : We love this soup with a fresh ftira (A typical Maltese bread) warmed in the oven, with lots of ricotta and fresh tomatoes.  Above we tried honey glazed fries in the oven as an extra treat.

Source : Good Food : November 2007 – Page 78 Recipe by Lesley Waters

Servings/Yield : 6 servings

Rating : 5 out of 5

Difficulty : Easy

Cuisine : European : Eastern : Russian

Preparation Times : Prep: 10 Minutes Cook: 35 Minutes

Nutritional notes : Per serving : 116 kcalories, protein 3g, carbohydrate 16g, fat 5 g, saturated fat 3g, fibre 6g, salt 0.59 g

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Dog\'s dinnerNot my sort of thingGood but not for meWould try againLoved it! (1 votes, average: 5.00 out of 5)
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Butternut squash chilli with quinoa

Jan 21

Posted by the editor in the recipes, vegetarian | No Comments

“A low-fat, low-gi veggie supper that is packed full of flavour, and is quick to make too”

  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • olive oil
  • 1 tbsp mild chilli powder
  • 1 kg butternut squash, peeled and cubed
  • 100 g quinoa, soaked in cold water for 10 minutes
  • 800 g tomato polpa
  • 400 g red kidney beans, drained
  • small bunch coriander, chopped

Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes). Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.

Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thickened. Add the beans and heat through. Stir in the coriander and serve in bowls.

Notes : This was great, we used it in a make your own wrap dinner, in which I laid out Ricotta, lettuce, Jalepenos, etc.  The reason why this dish only received 3 out of 5 stars, was that it wasn’t easy on the stomach… the gas this stuff gives you is legendary.

Source : Olive Magazine : December 2007

Servings/Yield : 4 servings

Rating : 3 out of 5

Difficulty : Easy

Preparation Times : Ready in: 30 Minutes

Nutritional notes : Per Serving : 306 kcalories, protein 13.9g, carbohydrate 53.4g, fat 5.6 g, saturated fat 0.7g, fibre 10.1g, salt 1.2 g

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Bagels for Brunch

Dec 11

Posted by the editor in breads, breakfast, the recipes | No Comments

bagelsforbrunch

“Make a batch of these low-fat bagels to help stave off mid-morning hunger pangs”

  • 7 g dry yeast
  • 4 tbsp. Sugar
  • 2 tsp. Salt
  • 450 g bread flour

Tip the yeast and 1 tbsp sugar into a large bowl, and pour over 100ml warm water. Leave for 10 mins until the mixture becomes frothy.

Pour 200ml warm water into the bowl, then stir in the salt and half the flour. Keep adding the remaining flour (you may not have to use it all) and mixing with your hands until you have a soft, but not sticky dough. Then knead for 10 mins until the dough feels smooth and elastic. Shape into a ball and put in a clean, lightly oiled bowl. Cover loosely with cling film and leave in a warm place until doubled in size, about 1hr.

Heat oven to 220C/fan 200C/gas 7. On a lightly floured surface, divide the dough into 10 pieces, each about 85g. Shape each piece into a flattish ball, then take a wooden spooon and use the handle to make a hole in the middle of each ball. Slip the spoon into the hole, then twirl the bagel around the spoon to make a hole about 3cm wide. Cover the bagel loosely with cling film while you shape the remaining dough.

Meanwhile, bring a large pan of water to the boil and tip in the remaining sugar. Slip the bagels into the boiling water – no more than four at a time. Cook for 1-2 mins, turning over in the water until the bagels have puffed slightly and a skin has formed. Remove with a slotted spoon and drain away any excess water. Sprinkle over your choice of topping and place on a baking tray lined with parchment. Bake in the oven for 25 mins until browned and crisp – the bases should sound hollow when tapped. Leave to cool on a wire rack, then serve with your favourite filling.

Notes : poppy, fennel and/or sesame seeds to sprinkle on top (optional).  Can be frozen for future use.

Source : Good Food : November 2005

Servings/Yield : 10 Bagels

Rating : 4 out of 5

Difficulty : Moderate

Cuisine : European : Eastern

Course : Snack

Preparation Times : Prep: 30 Minutes Cook: 30 Minutes Rise: 1 Hour

Nutritional notes : 178 kcalories, protein 5g, carbohydrate 40g, fat 1 g, saturated fat 1g, fibre 1g, salt 1 g

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15-Minute Chicken Pasta

Nov 18

Posted by the editor in chicken, pasta, the recipes | No Comments

chickenbroccoli

“Enjoy fast food with a mouthwateringly healthy chicken pasta – low in fat too”

  • 350 g Pasta Bows (Farfalle)
  • 300 g Broccoli, Cut Into Small Florets
  • 1 tbsp. Olive Oil
  • 350g Chicken Breasts, Skinless Boneless, Cut into Bite Sized Chunks
  • 2 Garlic Cloves, Crushed
  • 2 tbsp. Wholegrain Mustard
  • Orange Juice, Of 1 Large Orange (or 2 ounces of Orange Juice)
  • 25 g Flaked Almonds, Toasted

Cook the pasta in plenty of boiling salted water according to the packet instructions. Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.

While the pasta is cooking, gently heat the oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10 minutes, adding the garlic for the last 2 minutes.

Mix the mustard with the orange juice in a small bowl. Pour the mixture over the chicken, and gently simmer for a minute or two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water. Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve.

Notes : Making it nut-free

Pine nuts are an ideal replacement for the almonds if you have a nut allergy, as they are in fact a seed from a variety of pine tree.

Source : Good Food : February 2002 (adapted from)

Servings/Yield : 4 servings

Rating : 4 out of 5

Preparation Times : Cook: 15 Minutes

Nutritional notes : per Serving : 531 kcalories, protein 43g, carbohydrate 70g, fat 11 g, saturated fat 1g, fibre 6g, salt 0.52 g

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Chicken Cacciatore

Nov 11

Posted by the editor in chicken, italian, the recipes | No Comments

ChickenCacciatore

“A tasty tomato and chicken dish to feed the family – serve with short pasta or a big bowl of roast potatoes”

  • 1 Onion, Finely chopped
  • 2 Garlic Cloves, Crushed
  • 400 g Tomatoe Polpa, Tinned
  • ½ tub Ricotta (125g)
  • 1 handful Basil, Fresh
  • 450 g Chicken Breasts, Cut into Chunks

Heat the oven to 190C/fan 170C/gas 5. Fry the onion and garlic in 3 tbsp oil until softened but not coloured. Add the Polpa, season, then simmer for 10-15 minutes or until thick and glossy. Take off the heat and stir in the Ricotta and half the basil, roughly torn.

Cut the chicken into large chunks, this makes for faster more thorough cooking, and easier for the kids.  Heat a little oil in a pan and fry the chicken until golden. Transfer to a baking dish and pour over the sauce. Cook for 25-30 minutes or until the chicken is cooked through. Scatter over the rest of the basil.

Notes : Even though this was originally an ‘Olive Magazine’ recipe from the Good Food web site, We substituted a few of the ingredients to come up with the dish that it is now.  Unlike the picture attached (from Olive Magazine) we cut our chicken into large chunks.  Best Served with Mashed Potatoes.

Source : Olive Magazine : October 2005

Servings/Yield : 2 servings

Rating : 5 out of 5

Difficulty : Easy

Cuisine : European : Mediterranean : Italian

Course : Main

Preparation Times : Prep: 20 Minutes Cook: 30 Minutes

Nutritional notes : Per Serving: 312 kcalories, protein 35.2g, carbohydrate 6.9g, fat 16.1 g, saturated fat 5.3g, fibre 2g, salt 0.87 g – These calculations were based on the original recipe and never revised, however the only difference was the replacement of 4 tbsp mascarpone for 1/2 tub of Ricotta.  From my very rough calculations and common sense, this substitution has lowered that calorie content.

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Chilli chicken curry

Oct 19

Posted by the editor in chicken, curry, the recipes | No Comments

curry chilli

“A healthy flavour-packed curry that counts as one of your 5 a day, and it’s low in fat”

  • 1 medium onion, roughly chopped
  • 3 cm root ginger, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2 tbsp vegetable oil
  • 1 tsp cumin seeds
  • .5 tsp tumeric
  • .25 tsp cayenne pepper
  • 230 g tomato polpa
  • 350 g potato, peeled and cut into rough chunks
  • 500 g chicken breast, boneless and skinless, cut into 3cm chunks
  • .5 tsp garam masala
  • 2 tbsp fresh coriander, chopped
  • natural yogurt, to serve

Blitz the onion, ginger and garlic in a food processor with 1 tbsp water until smooth.

Fry the cumin seeds in oil for a few seconds. Add the onion paste and brown over a medium heat. Add a dash of water if it starts to catch.

Sprinkle in the turmeric and chilli. Add the tomatoes and fry for 5 minutes. Stir in the potatoes and 250ml/9fl oz hot water. Cook covered for 10 minutes.

Add the chicken and garam masala. Simmer for 15-20 minutes until cooked. Season with salt. Tip into a bowl, scatter over coriander and serve with flavoured rice and natural yogurt.

Source : Good Food : February 2003

Servings/Yield : 4 servings

Difficulty : Easy

Cuisine : Asian : Southern : Indian

Course : Main

Preparation Times : Cook: 1 Hour

Nutritional notes : Per Serving: 283 kcalories, protein 34g, carbohydrate 21g, fat 8 g, saturated fat 1g, fibre 2g, salt 0.35 g

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