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Savoury Delights

22 Oct


What you will need:
300 grams of thin noodles of your choice
6 cups vegetable stock
1 tablespoon sesame oil
1 tablespoon crushed ginger
2  tablespoons crushed chilli
1 tablespoon crushed garlic
2 tablespoons brown sugar
3 tablespoons tamari or soy sauce
1 large bunch of Bok Choy, chopped roughly

What to do:
In a large wok or saucepan lightly fry your crushed garlic ,chilli and ginger in the peanut oil. Add your Tarmari or soy sauce and brown sugar. Pour in 1 cup of your vegetable stock and add your bok choy. Toss your bok choy in through the spices and cook until wilted. Remove the bok choy from the pan and place in your serving bowls. Add the remaining stock and bring the mixture to the boil. Allow your soup to cook for 5-10 minutes before adding your noodles. Cook the noodles for about 5 minutes or until tender. Spoon your noodles and stock over the bok choy and serve. Serves 6.

Spinach, Zucchini, Broccoli & Mushroom Quiche

11 Sep


What you will need:

1 small zucchini, diced
1 cup baby spinach
3 large mushrooms, sliced thinly
2 cups broccoli florets
1 tablespoon tomato paste
1 tablespoon minced chilli
1 tablespoon minced garlic
Ground pepper to taste
4 eggs
1/4 cup milk
1/2 cup ricotta cheese spread
1.5 sheets short crust pastry
Oil for frying
Melted margarine or butter for glazing

What to do:

Pre heat your oven to moderate and grease a round 30cm baking dish or tin.
Line your greased dish with a sheet of pastry.
Use the extra 1/2 sheet of pastry to cover any gaps, then roll the pastry edges over to create a crust.
Lightly steam the broccoli until the stems are just tender.
In a frypan with a small amount of oil add your garlic, chilli and tomato paste.
Stir until combined then add the zucchini, steamed broccoli and the mushrooms.
Ensure all the vegetables are coated well with the garlic, chilli and tomato paste.
Cool until the vegetables soften but not so much they become mush.
Add in the spinach leaves at the last minute and cook until just wilted.
Remove the vegetables from the heat and stir in the ricotta.
In a bowl whisk together the eggs with the milk.
Place the vegetables in bottom of the pastry lined dish and cover with the egg mixture.
Season with the cracked pepper and add some grated cheese if you wish.
Brush the pastry edges with the melted butter and cook in a moderate oven for around 20 minutes or until the egg sets.
If you notice the pastry becoming too brown while the egg still remains runny, cover the crust with foil and continue to cook.

Serves around 6

Low Cal Spicy Vegetarian Soup

23 Aug


What you will need:

3 cups of your choice of diced vegetables, I used carrots, potato, onion, celery, swede and parsnip
2 tablespoons Salt Reduced Vegetable stock powder
4 cups water
1 tablespoon minced garlic
1 tablespoon minced chilli
1 teaspoon chilli flakes
1 teaspoon olive oil
Salt and Pepper for seasoning

What to do:

In a large saucepan or pot heat the oil and add the minced chilli and garlic
Add in the vegetables and cook until all are coated
Add in the water and stock and bring to the boil.
Season with the chilli flakes, salt and pepper.
Cook until the soup thickens and the vegetables greatly collapse.
You may puree the soup if you wish.

Serves 4 with less than 200 cal per serve, depending on the vegetables you use.

Vegetable Fritters with Cottage Cheese

17 Aug


What you will need:
1 egg
1/2 skim Milk
1/2 SR Flour
1/2 Small capsicum, diced
1 Zuccinni, grated
1 cup baby spinach leaves
4 Tablespoons Cottage Cheese (Extra for serving)
1 Tablespoon Minced Garlic
1 Tablespoon Minced Chilli
2 Tablespoons Tomato Relish (This really adds flavour!)
Oil for frying

What to do:
Sautee the Capsicum in a small amount of oil with the chilli and garlic.
Add in the Spinach leaves and cook until wilted.
Remove from the heat and allow to cool
In a large bowl whisk together the milk and egg
Gradually sift in the flour while continuing to whisk
Add the grated zuccinni, capsicum, spinach, cottage cheese and relish into the egg mix.
Stir until combined and form into patties.
Lightly fry each patty until slightly brown.
Remove from pan and absorb any excess oil using a paper towel.
Serve with extra cottage cheese and relish/.
Makes about 6 medium sized fritters.

Easy 180 Calorie Veggie Egg Pies

15 Aug


What you will need…
2 Free Range eggs
1/2 cup skim milk
4 Tablespoons of Light Ricotta/Cottage Cheese
1 Tomato, very ripe and diced roughly
1 cup baby spinach leaves
1/2 white onion, diced finely
1 tablespoon Minced Chilli
1 Tablespoon Minced Garlic
1 teaspoon Olive Oil, for frying

What to do…
Preheat oven to moderate
Heat oil in the frypan add the chilli, garlic and onion.
Cook until onion becomes transparent.
Add in the tomato and spinach. Cook until the spinach wilts.
Remove from the heat and stir in the ricotta or cottage cheese.
In a small bowl whisk together the eggs and milk.
Spoon the vegetable and cheese mixture evenly into 2 small baking dishes and pour over the whisked eggs and milk.
Season if desired and bake in the oven for about 15 minutes or until the egg has set.
Serves 2 and has approx. 180 Calories per serve!


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