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Food And Nutrition

Healthy chilli con carne

Published

3 days ago

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You’ll feel full of beans and be well on your way to five a day with this healthy chilli con carne.

Each serving provides 505 kcal, 40g protein, 61g carbohydrates (of which 14.5g sugars), 8g fat (of which 3g saturates), 14g fibre and 1.2g salt.

Ingredients

  • low-calorie cooking spray
  • 450g/1lb extra lean minced beef (5% fat)
  • 1 large red onion, finely chopped
  • 3 tsp finely grated garlic
  • 1 courgette, cut into 1cm/½in pieces
  • 1 aubergine, cut into 1cm/½in pieces
  • 1 red pepper, deseeded and cut into 1cm/½in pieces
  • 2 tsp ground cumin
  • 1 tsp sweet smoked paprika
  • ½ tsp ground cinnamon
  • 1 tsp hot chilli powder
  • 400g tin red kidney beans in chilli sauce
  • 400g tin chopped tomatoes
  • 4 tbsp tomato purée
  • 200ml/7fl oz beef stock
  • 200g/7oz brown basmati rice
  • salt and freshly ground black pepper
  • 4 tbsp fat-free natural yoghurt and chopped fresh coriander, to serve

Method

  1. Spray a large frying pan with cooking spray. Add the beef and stir-fry over a high heat for 5–6 minutes, or until lightly browned.

  2. Add the onion, garlic, courgette, aubergine and red pepper and stir-fry for a further 3–4 minutes. Add the cumin, smoked paprika, cinnamon and chilli powder and stir-fry for 1–2 minutes.

  3. Add the kidney beans, tomatoes, tomato purée and stock and season well. Bring to the boil, then reduce the heat to a simmer, cover and cook for 25–30 minutes, stirring occasionally.

  4. Uncover, stir and cook over a medium heat for 10 minutes.

  5. Meanwhile, cook the rice according to the packet instructions.

  6. Ladle the chilli over the rice in warmed bowls and serve immediately, with a dollop of fat-free yogurt and some chopped coriander.

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Food And Nutrition

Moroccan Tagine of Shrimp in Tomato Sauce Recipe

Published

3 days ago

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September 28, 2023

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A zesty homemade tomato sauce with Moroccan spices forms the base for this flavorful shrimp tagine.

Ingredients

  • 2 pounds plus 3 ounces (1 kilogram) large shrimp
  • 2 pounds plus 3 ounces (1 kilogram) fresh tomatoes, ripe
  • 1/3 cup olive oil
  • 1 medium onion, finely chopped
  • 7 cloves garlic, pressed
  • 1 1/2 teaspoons paprika
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons salt, or to taste
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh coriander
  • 1 bay leaf, optional
  • Fresh parsley, chopped, for garnish
  • Coarsely ground black pepper, for garnish
  • Lemon slices, or wedges, for garnish

Steps to Make It

Clean the Shrimp

  1. Gather the ingredients.

  2. Wash the shrimp under running water and drain.

  3. Remove the head, legs, and shells (and tails if desired)

  4. Devein the shrimp if necessary.

  5. Wash the shrimp again and set aside in a colander to drain.

Make the Tomato Sauce

  1. Gather the ingredients.

  2. Peel, seed, and chop the tomatoes. (Or, if the tomatoes are very soft, you can cut them in in half, seed them and grate them.) ​

  3. Set the tomatoes aside.

  4. Place the base of a large tagine over medium-low heat. (The use of a diffuser between the heat source and tagine is recommended.)

  5. Add the olive oil and onions and saute gently for several minutes, or until the onions begin to soften.

  6. Add the garlic and sauté just for a minute or two, until very fragrant.

  7. Remember to maintain the low heat, and avoid burning the garlic.

  8. Add the tomatoes, spices and herbs and stir to combine.

  9. Cover, and allow the tagine to slowly reach a simmer.

  10. Do not increase the heat to speed things up.

  11. Continue simmering the tomatoes, stirring occasionally, for about 30 minutes, or until the tomatoes can be mashed with the back of a spoon and a thick sauce forms.

Cook the Shrimp

  1. Add the cleaned shrimp to the tomato sauce, along with a few tablespoons of water if you feel the sauce should be thinned, and cover.

  2. Cook the shrimp for several minutes then stir gently to turn the shrimp over.

  3. Continue cooking for several minutes more, until the shrimp are just done.

  4. Remove the tagine from the heat.

To Serve

  1. When ready to serve, discard the bay leaf and garnish the tagine with chopped parsley, a few turns of the pepper mill and fresh lemon slices. Wedges of lemon may be offered on the side.

  2. It is customary to serve the shrimp directly from the tagine, with each person eating from his side of the dish. In lieu of a fork, Moroccan bread is used to scoop up the shrimp and sauce.

  3. Enjoy!

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Food And Nutrition

Chorizo and meatball stew

Published

3 days ago

on

September 28, 2023

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This is a real store cupboard saviour. Pork mince can vary wildly in fat content, so make sure you check before buying. You could add more vegetables to this stew if you like – spinach, sweet potato, carrot or celery would all work. Chickpeas are a nice substitution for the beans, too.

Each serving provides 366 kcal, 27g protein, 44g carbohydrate (of which 7.5g sugars), 7.5g fat (of which 3g saturates), 7g fibre and 0.6g salt.

Ingredients

  • 250g/9oz lean pork mince (8% fat or less)
  • 25g/1oz dried breadcrumbs
  • 1 tsp garlic granules
  • 1 tsp ground cumin
  • 1 onion, grated
  • spray oil, for frying
  • 20g/¾oz chopped chorizo
  • 1 x 400g tin chopped tomatoes
  • 1 x 400g tin cannellini beans, drained
  • 200g/7oz roasted red peppers from a jar (not in oil), drained weight, chopped
  • 100g/3½oz basmati rice
  • salt and freshly ground black pepper

Method

  1. Mix together the pork mince, breadcrumbs, garlic granules, cumin, half the grated onion, plus a little salt and black pepper in a mixing bowl. Shape into 16 small meatballs and set aside.

  2. Spray a large, lidded pan with a little spray oil and add the chorizo. Fry until the chorizo begins to create a little more oil in the pan, then add the rest of the onion and fry gently for a minute.

  3. Add the tinned tomatoes, beans, chopped red pepper and half a tomato tin of water to the pan. Stir everything together and bring to a simmer. Put the meatballs carefully in the sauce, pushing them down with a spoon into the sauce.

  4. Season with more black pepper, then partially cover the pan and simmer for 20 minutes. Uncover the stew as you cook the basmati rice according to the packet instructions. Serve the stew with the rice alongside.

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Food And Nutrition

How To Prepare Ultimate festive cheese toastie

Published

3 days ago

on

September 28, 2023

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What better way to use up the odds and ends from your cheeseboard than the ultimate festive cheese toastie? No need for a toastie maker – it’s made in a frying pan.

Ingredients

  • 2–3 stalks of parsley, leaves picked, finely chopped
  • 2 spring onions, finely sliced
  • 100g/3½oz hard cheese, grated (such as strong cheddar, gruyère)
  • 75g/2¾oz soft cheese, diced (such as camembert, soft blue)
  • 4 slices firm bread (such as boule or sourdough)
  • your favourite mustard, for spreading
  • 2 tbsp fruity chutney (festive leftovers such as cranberry sauce or membrillo work well)
  • 50g/1¾oz butter, softened
  • salt and freshly ground black pepper
  • pickled walnuts, cornichons, thinly sliced apple, to serve (optional)

Method

  1. Tip the parsley and spring onions into a bowl with the cheeses, some pepper and a little salt. Mash together well with a fork.

  2. Spread two of the bread slices with mustard (or butter if you’re not a mustard fan), and the other two with fruity chutney. Divide the cheese mixture between the chutney-topped slices, sandwich with the others and firmly squash down. Generously butter the outsides.

  3. Heat a large frying pan over a medium–high heat. Put the sandwich in the pan and weigh it down with another heavy pan (or a couple of fish slices/spatulas topped with heavy tins). Cook for 3 minutes on each side until the outsides are crisp and golden brown, the insides oozy.

  4. Cut in half and serve with your favourite cheeseboard accompaniments, such as pickled walnuts or cornichons

READ ALSO  Chorizo tapas
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