Onion Bhajis

This makes 12 little ones or 3 very larges ones!

Ingredients:

200g Red Onions 

200g White/Brown Onions

30g of minced Garlic/Ginger

2 teaspoons of Tumeric

120g drained ChickPeas

40g Carrots 

Medium whole egg

2 teaspoons of chilli powder/flakes

ToDo:

Shred the onions - I use a mandolin to get really thin slices - on a low heat fry off til they are soft, add the grated carrot.

Add the  spices - stir and leave to sweat for 5-6mins

Remove from the heat 

Blend the drained chickpeas with the egg til a paste consistency - add to the onion mixture

Divide mixture into sizes/shapes required - 3/6/12

Lightly spray a muffin pan with oil and bake for 30-40 mins at 200C

Dont make into perfect balls, leave some rough edges for crispy bits!!

Mongolian Beef

Not sure why I call this "mongolian beef"!! it has changed SO much since the original receipe!!

Ingredients (serves 3):

600g Thin Beef (or chicken - you would need to flatten it out) Steak

1x Red/Green Peppers

2x Onions

Pack of long stem Broccoli - or - Head of Broccoli

90mls Light Soy Sauce

20g Demerara Sugar

1x Teaspoon Chilli flakes

100ml water

2x Heaped teaspoons Garlic - or - 3 cloves

(1x teaspoon of Cornflour IF the sauce does not thicken - often due to the veg throwing off lots of steam - I suggest leaving the lid of the pan!)

How To:

Thinly slice the Beef (or chicken), onions & peppers

Fry off the peppers & onions in a large pan with oil of choice (I like frylight)

Once softened add the Beef strips, then add the broccoli

Mix the water, soy, garlic, chilli & sugar together (I tend to use hot, near boiling, water)

Once veg is near cooked, add the sauce and allow to thicken and coat all the meat/veg.

Serve with rice, noodles or as it is!!

Per serving:

Cals 397

Carb 27.5

Protein 51.9

Sugar 22.6

Fat 9.5

Salt 4.78 (high due to Soy Sauce)

Malaysian Pepper & Chicken Curry

Easy to prepare, very quick cook, tasty and fairly cheap.

Ingredients: (serves 4)

• 600g of chicken (I like to use thigh as it stays juicy)
• 2x Whole Red Pepper
• 1x Whole Yellow/Orange Pepper
• 2x small Red Onion
• 
  
• 15ml of light Soy sauce
• 2x teaspoons of Medium Curry powder (you can put less if its too "hot" for you)
• 15g ginger (fresh, jar (minced) or powder - I find the jar or fresh is best)
• 2x tablespoons of Tomato Puree
• 15ml of Cider Vinegar
• 200ml of stock (chicken or veg)
• 30g garlic (fresh, jar (minced) or powder - same advice ^^)
• 20g of Cornflour
• 1/2 teaspoon of sweetner (try to get the natural ones, not the chemical versions)

Method:

Cut the Chicken into bite sized chunks
Chop the onions and peppers to match
(you can prepare this any time of the day, I do this early am and then put in a covered bowl in the fridge)

Into a large jug put ALL the other ingredients and stir well 
(again this can be left in the fridge - but stir it well when you take it out)

Ready to Cook.....
Put the chicken, onions and peppers into a large fry pan/wok - preferably with a lid as this will keep the moisture in the dish
(use whatever oil/spray oil of your choice - I use Frylite - dont make it too greasy)

Ensure all the chicken is cooked, then stir in the jug of fluids/spices

Leave to simmer until the sauce is nice and sticky (I tend to leave mine a little runny, then it soaks into the rice!)

Serve with whatever rice you choose, personally I prefer to add a massive handful of spinach and forgo the rice, or if I have left over CauliRice I use that.
The Men love Pilau Rice &/or Chapatis, which they can dip!

It freezes well, so can be divided into portions or leftovers can be saved.

Nutrition (for the whole thing!)

Cals 1272
Carbs 64g
Protein 119g
Fat 60g
Fibre 15g
Salt 9g  (this is the Soy)

CauliRice

So this yummy "side" dish can be a basis for a meal or the side - cauliflower is versatile, cheap, easy to cook and takes up any flavour you wish to add to it.

Like all things from scratch, it takes time to prepare, but IMO its worth it, knowing you are not eating a load of chemically washed/mass produced/artificial crud.

So these are the main ingredients, but you can vary them to suit your own tastes and whats in your veg box/fridge!

Obviously the main event is the whole cauliflower!

Of course, you can just make completely cauliflower based "rice" but i like to add texture, flavour and colour with the other veg. 

You will need to chop whatever ever veg you choose into "rice" sized pieces, try to make as uniform as possible, this helps with the texture.
This is the time consuming part, but dont get too stressed about it, its YOUR "rice"!!
The more you practice, you will find the right sizing for your tastes.

Once its all chopped, I add a stock cube (in its packet form ie dont add any water!)

I like to use the Knorr ones, they come in like a jelly form, packed full of flavour and they melt really well into dishes with not much juice.

Add the pot and then mix it all together, you can season at this point if you wish, I dont use added salt in anything......

Once this is done you need to microwave it for roughly 20mins or until they are soft.

I then pop into the fridge ready for later.

It freezes very well and keeps for upto 3 days in this form.

As said, you can re-heat this as a side dish to anything that needs "rice" or add the Quorn/Meat/Fish/Spices directly to it in the frying pan; because its already cooked, you are using at as fried rice basically.

Enjoy!!   😍

Burger in a Bowl

This is basically just a SW menu, +/- a few bits and is a "deconstructed" Big Mac!!

Ingredients:

5% Steak Mince (ground beef) 500g

Iceburg Lettuce - whole (this will add your bulk to the meal)

1x Beef stock cube (low salt if possible - I prefer the Knorr stock pots)

Dill Pickles (amount to taste)

2x Large Brown Onion

1x Small Red Onion

Low Cal Thousand Island Dressing (20ml per person or to your taste/allowance)

Seasoning

**Jalepenos (I love these on anything!)

**Low Fat Grated Cheese (if you fancy a "cheeseburger"!! (to taste)

To Do:

Add the diced brown onion to a large pan - use spray oil/or leave to cook in own steam

Add the mince and stock cube (dont add water, just the cube or jelly)

whilst this  ^^  is cooking......

"crack" the iceberg lettuce on the counter with a big thump! makes it easier to slice/dice into small 2-3in sized chunks

line your bowl/plate with the chopped lettuce

slice your dill pickle and red onion  and leave to the side

once the mince is cooked, ladle on top of the lettuce, use the juices too..... they soak in nicely

"garnish" with the pickle and red onion and then spray/dribble your Thousand Island dressing all over the mince and garnish

(sprinkle cheese on top if you want)

this is a huge meal for two - three in my house so thats how I split it..... 

The Stats for this will vary on what products you use.... but on average this is what mine breaks down to for a serving:

Cals: 494

Carbs: 17.4

Protein: 72.2

Fat: 15.6

Fiber: 5.5

Salt: 1.82

Tomato Soup!

Ingredients

Ingredients:

Can of Baked (or mixed) Beans - 400g

Can of chopped tomatos (or chop fresh ones) - 400g

Large Carrot - 80-100g

2 Pickled Onions

Flavourings to taste - Worcester Sauce, Sriracha, Chili, Cayenne Pepper - etc  (I like HOT)

To Do:

Chop the carrot into little chunks and boil til soft enough to mash

Add the tomatoes, beans, pickled onions and flavourings of choice - boil til you can mush the tomato.

leave to cool and then blend.... should make 3-4 servings dependent on how piggy you feel!

I add a handful of raw spinach once reheated for extra taste, fiber, nutrients and bulk.

As you can see this is a REALLY easy and cheap lunch meal - it freezes really well too.

Per serving (if 3 servings):
Cals: 139
Carbs: 25.9
Protein: 8.6
Fat: 1
Fiber: 8.8
Salt: 0.81