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Food And Nutrition

Miso aubergine with noodles

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Tender, sweet and salty miso aubergines sit on top a simple bowl of noodles and steamed veg for a perfect vegetarian Japanese-inspired dinner. This eats really well the next day in a lunchbox!

Each serving provides 491 kcal, 18.5g protein, 67g carbohydrates (of which 12.5g sugars), 13g fat (of which 2g saturates), 13g fibre and 2.7g salt.

Ingredients

  • 150g/5½oz rice noodles
  • 150g/5½oz mangetout
  • 3 spring onions, roughly chopped
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds
  • 1 lime, juice only
  • 2 tbsp finely chopped coriander
  • 1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin
  • 2 tbsp white miso
  • 5cm/2in fresh root ginger, peeled and finely grated
  • 1 tsp runny honey (or vegan alternative)
  • 1 tsp soy sauce
  • salt and freshly ground black pepper
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Food And Nutrition

Harissa lamb with chickpeas

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This Moroccan-inspired, slow-cooked lamb dish is low in calories and only uses six ingredients. If you want to make it five, leave out the apricots – you’ll save on sugar too. If you’re on a low-calorie diet, pair it with a low-calorie breakfast and/or lunch as it’s a little over 500 calories.

Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI.

Ingredients

  • 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes
  • 1–2 level tbsp harissa paste
  • 400g tin chopped tomatoes with herbs
  • 2 x 410g tins chickpeas, drained
  • 12 dried apricots (optional)
  • small bunch (about 30g/1oz) fresh coriander, roughly chopped
READ ALSO  Country Meatloaf Recipe
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Food And Nutrition

Provençal picnic sandwich (Pan bagnat)

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This is a speciality of Nice and is filled with Niçoise salad ingredients. A great way to use up slightly stale bread, the recipe contains tuna and anchovies but if you are vegetarian, you could substitute with cheese (such as mozzarella or slices of goats’ cheese) or roasted peppers, aubergines, courgettes and mushrooms. Make this a day ahead and keep weighted down in the fridge so all the juices seep into the bread.

Ingredients

  • 1 pain de campagne or round sourdough loaf (about 400g/14oz)
  • 1 garlic clove, finely chopped or grated
  • 3 tbsp extra virgin olive oil
  • 1 small red onion, thinly sliced
  • 2 or 3 large ripe tomatoes, sliced
  • 15cm/6in piece of cucumber, sliced
  • 225g tin tuna in olive oil, drained
  • 6 anchovies in olive oil, drained
  • 3 hard-boiled free-range eggs, peeled and sliced
  • 20 Niçoise or Kalamata olives, pitted and halved
  • 1 tsp fresh oregano or marjoram leaves, chopped
  • 10 fresh basil leaves, torn
  • 1 handful rocket leaves
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • salt and freshly ground black pepper
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Food And Nutrition

How To Prepare Ham and pea pasta

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Even if you’re new to cooking you can tackle this ham and pea pasta with confidence, as a sauce like this requires little more than warming through to come together. The cream adds a touch of luxury to this supper for one.

Each serving provides 1140 kcal, 38g protein, 86g carbohydrates (of which 7g sugars), 69g fat (of which 42g saturates), 11g fibre and 1.5g salt.

Ingredients

  • 100g/3½oz dried pasta shapes
  • 100g/3½oz frozen peas
  • knob of butter or splash of olive oil
  • 1–2 spring onions, white and green parts separated and finely sliced
  • 100ml/3½fl oz double cream
  • 25g/1oz Parmesan, finely grated, plus extra to serve
  • 1 thick-cut slice of ham, diced
  • ½ lemon, zest and juice
  • salt and freshly ground black pepper
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