Chicken and Prawn Risotto

This dish originally started out as a paella but I didn't have any spicy sausage and once I'd cooked the dish, I thought it tasted and looked more like a risotto. I love the taste of soft creamy rice with tender chicken breast and juicy prawns.

Unlike a previous risotto I made with mushrooms spinach and peas, I didn't bother to use arborio 'risotto' rice and stir constantly for 20+ minutes. Instead I boiled plain brown rice separately. This can be done ahead of time and then simply added to the pan for a quick and tasty meal. Likewise, to save time with the chicken and prawns, I used frozen prawns and canned chicken breast. Fresh meat and seafood can be cooked ahead of time and then stored in the fridge until ready to use. Then it's just a case of chopping the veg and throwing everything into a saucepan!

Chicken and Prawn Risotto
Makes 4

Ingredients:
- 170g / 6oz rice, dry
- 110g / 4oz onion, chopped
- 2 clove garlic, chopped
- 60ml / 4tbsp wine wine
- 33g / 2tbsp tomato paste
- 1 bay leaf
- 1/2tsp paprika
- 1/4tsp ground black pepper
- 85g / 3oz celery, chopped
- 85g / 3oz green pepper, chopped
- 85g / 3oz green peas
- 480ml / 16floz chicken broth, reduced sodium
- 170g / 6oz chicken, cooked and shredded
- 170g / 6oz prawns/shrimp, cooked
- 15ml / 1tbsp lemon juice
- parsley (optional)

Method:

• Cook the rice, then rinse and drain.
• In a pan sprayed with cooking spray, cook the onion and garlic in the white wine and the tomato paste, adding in the bay leaf, paprika and black pepper.
• After 5 minutes, add the vegetables and chicken broth.
• Bring to a boil and then simmer for 15 minutes so the liquid can absorb.
• Add the chicken and prawns and cook for another 5 minutes.
• Turn off the heat and stir in the lemon juice and parsley. ENJOY!

Nutritional Information:

Salmon and Sweet Corn Soup

The weather may be getting warmer but I'm still enjoying soups. They are quick and easy to make, plus extra servings can be frozen so I'll probably be eating soups throughout summer - depending on what I find in my freezer!

Naturally sweet from the corn, a great source of omega-3 and protein from the salmon, with potatoes adding a good dose of carbs, this soup is hearty and warming. I couldn't help sneaking in a little chopped celery too! Fresh salmon can be used, but for me canned fish is always easier, cheaper and quicker.

Salmon and Sweet Corn Soup
Makes 4

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 335g / 12oz salmon, cooked and chopped (I use canned salmon)
- 85g / 3oz / 2 stalks celery, chopped
- 170g / 6oz sweet corn
- 600g / 21oz potatoes, chopped
- 1tbsp dill
- ground black pepper
- 720ml / 24floz chicken broth, reduced sodium
- 240ml / 8floz water
- 240ml / 8floz almond milk, unsweetened

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, salmon, celery, sweet corn and potatoes for 5 minutes, adding a splash of water if ingredients begin to stick to the base of the pan.
Stir in the dill and black pepper.
Add broth and water.
Gently simmer for 30 minutes.
Remove from the heat and stir in the milk. ENJOY!

 

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

On-the-Go Snacks - Savoury

Further to my On-the-Go Snacks sweet blog post, below are 10 savoury recipes.

These snacks or light lunch options can be easily prepared in advance, divided into portions and stored in the fridge until needed. They can be enjoyed cold so there's no need to reheat and eaten right out of the container. Perfect for when I'm on-the-go. Just remember a spoon or fork!

A full list of snacks can be found here.

On-the-Go Snacks - Savoury

Avocado and Tuna Salad

Cauliflower and Courgette Bake

Cauliflower Omelette

Kale Crisps

Low Calorie Coleslaw

Miso Black Bean Rice Mix

Quinoa Kale Kidney Bean Salad

Roasted Chickpeas

Simple Trail Mix

Vegetable and Quinoa Stir Fry

Curry Tuna Salad

Further to my Cherry and Rice Walnut Salad and my Brussels Sprouts Waldorf Salad, I'm continuing the theme of fruit and nuts in salad to give natural sweetness and a good source of healthy fats. The version below combines curried tuna with grapes and a small handful of nuts - almonds, cashews or walnuts - together with fresh and nutritious green veg like celery, peppers and kale or spinach.

The curry tuna and veg can easily be prepared ahead and stored in an airtight container. If I'm on the go and need a snack of lunch, I can eat it straight from the box. Without the kale or spinach, it can also be served in a wrap or sandwich. As the tuna mix doesn't contain any mayo, it's a healthier, egg-free version to the traditional tuna may or tuna salad sandwich!

Curry Tuna Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz nonfat Greek yogurt
- 30ml / 2tbsp lemon juice
- 1tsp curry powder
- 170g / 6oz tuna, drained
- 110g / 4oz grapes, halved
- 85g / 3oz / 2 stalk celery, chopped
- 85g / 3oz pepper, chopped
- 14g / 0.5oz nuts, chopped (Almonds OR Cashews OR Walnuts)
- 80g / 3oz kale OR spinach

Method:
In a bowl, combine the yogurt, lemon juice and curry powder.

Add tuna and stir to combine.

Add the grapes, celery, pepper and nuts. Stir to combine.

Serve in a bowl on a bed of kale OR spinach leaves. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Salmon and Cucumber Sushi

After grilling a couple of pieces of salmon with my Asian marinade recipe, I used a fork to flake up the fish and rolled it into sushi. Plain grilled salmon or canned salmon can be used in the sushi rolls; it is not necessary to marinade the salmon.

I'd previously cooked some brown rice, quinoa, and also blended and heated through some cauliflower. I mixed all this together instead of simply using plain rice. The end result tasted great and had a little more variety than regular sushi rice.

I'll most likely alternate between sushi rolls with this version and my tuna and avocado sushi. However, I think I'll be tempted to use blended cauliflower in both recipes as 100g is only 25 calories!

Salmon and Cucumber Sushi
Makes 2 sushi rolls

Ingredients:
- 22g /0.8oz cooked brown rice
- 22g / 0.8oz cooked quinoa
- 150g / 5oz blended cauliflower
- 85g / 3oz salmon
- 30g / 1oz cucumber
- 2 sheets nori seaweed
- 15ml / 1tbsp soy sauce, light (optional)*

Method:
Lay the nori seaweed on top of the sushi mat - rough side facing up, smooth side down. Spread cooked rice, quinoa and blended cauliflower mix over the seaweed.
Add salmon and cucumber close to the edge.

Roll the seaweed using the mat. Wet the edge of the seaweed at the end, so that it sticks and takes a cylindrical shape.
Using a sharp knife, cut into bite-size pieces, approx. 8 per roll.
ENJOY!

Nutritional Information:

Asian Marinade

This marinade is perfect for salmon or chicken. I grilled the fish and meat on the BBQ but it can easily be baked in the oven. I made two lots and marinaded two pieces of salmon and a chicken breast which I cut into large chunks and skewered).

I also pan-fried some asparagus with lemon juice and ground black pepper. The asparagus stalks only need a few minutes to cook so they retain their crunch!

Asian Marinade
Makes 2 (i.e. for two pieces of salmon, or 2 chicken skewers)

Ingredients:
- 15ml / 1tbsp olive oil
- 7.5ml / 1/2tbsp soy sauce, light
- 7.5ml / 1/2tbsp balsamic vinegar
- 0.2g / 1/2tsp brown sugar
- 1/4tsp ginger, fresh or powder
- 1 clove garlic, crushed
- red pepper flakes

Method:
Mix all ingredients in a bowl.

Place salmon or chicken pieces in the bowl and coat with marinade.

Place salmon or chicken and marinade in a ziplock bag, seal and refrigerate for 2-3 hours.

Grill or bake salmon and chicken.

Serve with asparagus and baked potato. ENJOY!

Nutritional Information: