Curried Ginger Chicken Noodles

A super fast and delicious meal. The great thing about brown rice noodles is that they only take a few minutes to cook and are a great source of fibre, offering plenty of carbs and satiety. The combination of curry and ginger powder gives great natural flavour to the chicken and rice noodles - much healthier and just as quick as some of those packets of instant ramen noodles with very salty seasoning and artificial flavours.

I added some celery and frozen peas to the chicken and noodles but mushrooms would taste great too. Prawns would also be a tasty alternative to chicken.

Curried Ginger Chicken Noodles
Makes 2

Ingredients:
- 112g / 4oz rice noodles
- 110g / 4oz onion, chopped
- 110g / 4oz / 2 stalks celery, chopped
- 85g / 3oz peas,
- 1tbsp curry powder
- 1tsp ground ginger
- 240ml / 8floz chicken broth, reduced sodium
- 170g / 6oz chicken, cooked and shredded (I use canned chicken breast)
- 15ml / 1tbsp soy sauce, light
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water

Method:

• Soak the noodles in boiling water for 5 minutes to soften, then rinse and drain. Set aside.
• Meanwhile, in a pan sprayed with cooking spray, cook the onion, celery and peas for a couple of minutes.
• Stir in the curry powder and ginger and cook for another couple of minutes.
• Add the broth, cooked chicken and soy sauce.
• Bring to boil and simmer for 5 minutes.
• Meanwhile, whisk together the cornstarch and water and then pour into the pan.
• Add the cooked noodles and stir to combine all ingredients. ENJOY!

Nutritional Information:

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:

Turkey and Quinoa Meatloaf or Meatballs

To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

Turkey and Quinoa Meatloaf or Meatballs
Makes 6 slices or 18 meatballs (3 meatballs each)

Ingredients:
Meatloaf/Meatballs
- 225g / 8oz quinoa
- 1/2tsp thyme, dried
- 1/2tsp marjoram, dried
- 1/2tsp oregano, dried
- 1/2tsp basil, dried
- 1/4tsp ground black pepper
- 160g / 6oz onion
- 2 cloves garlic
- 85g / 3oz carrot
- 56g / 2oz / 2 stalk celery
- 560g / 20oz lean ground turkey mince, (I use 93% lean)
- 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
- 45ml / 3tbsp soy sauce, low sodium

Tomato Sauce
- 225g / 8oz tomato sauce, no salt added
- 165g / 6oz tomato paste
- 20g / 1tbsp agave nectar OR honey
- 20ml / 4tsp balsamic vinegar
- 10g / 2tsp yellow mustard
- 120ml / 4floz water

Method:

• Cook the quinoa and allow to cool.
• Transfer to a large bowl and add the dried herbs and ground black pepper.
• In a food processor, finely chop the onion and garlic. Transfer to a pan.
• Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
• Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
• Transfer the cooked veg to the bowl of quinoa. 
• In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
• Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
• Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
• Bake in the oven at 220C / 425F for 40 minutes.
• If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
• Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
• Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
• Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!

Nutritional Information:

Spaghetti Bolognese

This Spaghetti Bolognese recipe is really easy and full of flavour, but does take a good hour to fully prepare and cook. It's a filling meal that uses lean ground meat (protein) and whole grain pasta (carbs and fibre). Plenty of vegetables provide great nutrition and by gently simmering the Bolognese sauce in some broth and red wine, the mince is really tender and delicious.

Spaghetti Bolognese

Makes 5
Click HERE for a printable recipe card.

Ingredients:
- 160g / 6oz onion, chopped

- 2 cloves garlic, chopped

- 140g / 5oz carrot, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 160g / 6 oz pepper, chopped
- 412g / 14.5oz diced tomatoes, no salt added

- 560g / 20oz lean ground beef OR turkey (I use 93% lean)

- 480ml / 16floz chicken OR beef broth, reduced sodium

- 150ml / 5floz red wine

- 1tsp thyme, dried

- 1tsp basil, dried

- 280g / 10oz spaghetti (I use whole grain)

- ground black pepper

Method:

In a large pan sprayed with cooking spray, cook the onion, garlic, carrot, celery and pepper for 5 minutes, adding a splash of water when the vegetables begin to stick to base of pan.

Stir in the tomatoes, mince, broth, wine and herbs. Simmer gently for 1 hour, until the meat is tender.

Meanwhile, cook and drain the spaghetti.
Spoon the mince on top and season with black pepper. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Moroccan Lentil Chicken Soup

It's a little stereotypical to name a dish 'Moroccan ...' just because it contains some cumin and cinnamon - like my Moroccan Mushrooms and Chickpeas recipe - just like it's stereotypical to call a dish 'Mexican...' because it contains some black beans and sweetcorn.

Nevertheless, this soup is hearty and perfect for cold, rainy days. It's a nice balance of all nutrients as it includes vegetables, protein (chicken), carbs and fibre (lentils). Plus it's low fat and low sugar.

Moroccan Lentil Chicken Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz lentils
- 110g / 4oz onion, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 125g / 4.5oz / 2 carrots, chopped
- 1tsp cumin
- 1tsp cinnamon
- ground black pepper
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 110g / 4oz courgette, chopped
- 110g / 4oz chicken breast, cooked

Method:
Cook lentils until tender (about 20-30mins), drain and then set aside.
In a pan sprayed with cooking spray, cook the onion, celery and carrots for 3 minutes. Add the spices, black pepper and cook for another 2 minutes.

Add 1 cup (240ml) broth, 1 cup (240ml) water and bring to the boil, then simmer for 5 minutes. Add the remaining broth, water, lentils, courgette and cooked chicken to the pan. Boil then reduce heat to low, cover and simmer for 15 minutes.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Hatch Chile Pepper Sauce - Version I

It's Hatch chile pepper season again. Grown in the Hatch Valley of New Mexico, these peppers are a great way to add spice and flavour to many dishes, including pasta and meat sauces, salsa, hummus, enchiladas, mole and casseroles. They can even be used to bake into bread and cookies.

The Hatch Chile Festival website has some interesting facts (including the following:
One fresh medium-sized green chile pod has as much Vitamin C as six oranges) and recipes.

Most recipes featuring hatch chiles require the peppers to be roasted and the skins peeled. I used the oven to roast my peppers, but a grill or BBQ can also be used. I found out the hard way that gloves should be worn when roasting and peeling chile peppers. It's not advisable to rub your eyes - it stings! - and my fingertips feel like they are on fire!

Method:
Wash and dry the peppers. Place on a baking tray.

Roast at 230C / 450F for 10 mins or until skin is charred and blistered, but not blackened, turning halfway.

Place roasted peppers in paper or plastic bag or container. Seal the bag or cover the container and let the peppers steam for 10-15 mins to loosen the peel.
Pull the skin off the peppers, de-seed and chop.

The first version below (second version to follow) contains flour and butter, plus stock to make a more liquidy sauce, which is ideal for using with meat. It takes a little longer to cook as the liquid needs to reduce but this allows time for all the flavours to infuse.

Hatch Chile Pepper Sauce - Version I
Makes 5 servings
Click HERE for a printable recipe card.

Ingredients:
- 42g / 3tbsp butter
- 30g / 4tbsp flour
- 160g / 5.5oz onion, chopped
- 1.5tbsp chili powder
- 2tsp cumin
- 1tsp cayenne pepper
- 960ml / 32oz vegetable OR chicken broth, reduced sodium
- 411g / 14.5oz diced tomatoes, no added salt
- 900g / 32oz Hatch green chile peppers, roasted and peeled

Method:
Make roux sauce by melting the butter and whisking in flour. Stir on a low heat for 10 minutes until the roux turns the colour of peanut butter.

In a pan sprayed with cooking spray, cook onion until lightly brown. Add the spices and stock. Bring to a light boil, reduce to simmer and slowly add roux, whisking to blend.

In a food processor, blend together the diced tomatoes and roasted green chilies.

Add to the pan and simmer for 15 minutes.

Serve with lean ground turkey or beef - simply stir the sauce into meat - quinoa or rice and fresh vegetables. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Lentil Walnut Meat

Like my Butter Chicken Tofu Curry (that doesn't contain any chicken), this 'ground meat' recipe uses lentils and walnuts instead of minced beef or turkey. Mixed with the herbs and spices, I think it actually tastes like meat. The fat content in this 'meat' dish comes from the walnuts, with no cholesterol. A serving provides over 10g fiber and protein!

The lentil walnut meat was perfect mixed with some peppers and onions and served in 2 corn tortillas. As mentioned above, it looked and smelled like meat; even the cat was convinced and wanted some!

Lentil Walnut Meat
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 130g / 5oz lentils, cooked
- 90g / 3oz walnuts
- 1.5tsp oregano
- 1.5tsp cumin
- 1.5tsp chili powder
- 15ml / 1tbsp olive oil

Method:
Cook the lentils.
Toast the walnuts at 150C / 300F for 10 minutes. Allow to cool for a few minutes and roughly chop.

In a food processor, blend the lentils and the walnuts to combine, leaving a bit of texture.

Stir in the herbs, spices and oil, adding a little water if necessary.

Serve with peppers and onions in a corn tortilla, or mix with tomato sauce and eat with pasta. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Balsamic Chicken

Whether I eat this chicken dish by itself or encase it in corn tortillas and make chicken tacos/fajitas, it is super delicious. It is not overly sweet and doesn't contain any high sugar/sodium sauces that are often used when cooking chicken. By simply heating honey, balsamic vinegar and soy sauce, the chicken, onions, peppers and mushrooms are slowly caramelised. A spoonful of non-fat Greek yogurt goes nicely with a tortilla and two to three tacos make a satisfying meal.

Another popular chicken taco recipe I often make uses several spices (chili, cumin, paprika) plus a little brown sugar to make Chili Rubbed Chicken. Whereas the chili rubbed chicken requires a few hours to marinade, the balsamic chicken below can be made and eaten immediately as everything is just thrown into a frying pan and cooked within 20 minutes.

To nutritionally compare both chicken recipes, the two dishes are over 300 calories but under 350 calories per serving (without any yogurt or tortillas), which is usually half of the ingredients. Total fat is very similar (5.6-5.7g). Cholesterol is under 100mg, protein is the same, 40g, and so is fiber, 3.2g.

There is more sodium in the balsamic chicken recipe (667mg compared with 125mg in the chili rubbed chicken), most likely due to the soy sauce. However I used low sodium soy sauce. Another significant difference between the two recipes is the amount of sugar as the chili rubbed chicken contains 11.4g sugars, coming from a little brown sugar and the natural sugars found in the tomatoes and sweet corn. The balsamic chicken has 26g sugars, from the balsamic vinegar and honey - hence the tasty sweetness!

I am always conscious of added sugars and excess sodium but I think one tablespoon of honey and balsamic vinegar, plus a tablespoon of light soy sauce per serving is reasonable. The calories and sodium count can really added up if eating several tortillas with the chicken, especially flour tortillas that usually have 290mg sodium and 100 calories in just one tortilla. The corn variety are better with around 20mg sodium and 100 calories in two tortillas. A nutritional tortilla comparison is below for further information.

Balsamic Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, sliced
- 2 cloves garlic, chopped
- 300g / 11oz chicken breast, sliced
- 140g / 5oz green pepper, sliced
- 170g / 6oz mushrooms, sliced
- 30ml / 2tbsp balsamic vinegar
- 40g / 2tbsp honey
- 30ml / 2tbsp soy sauce, light

Method:
Heat the oil in a frying pan and cook the onions, garlic and chicken for 5-7 minutes.

Add the pepper and mushrooms, along with the balsamic vinegar, honey and soy sauce and cook for another 5-10 minutes until vegetables are tender, liquid has been reduced and chicken is cooked.

Serve with flour or corn tortillas and a spoonful of non-fat Greek yogurt. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI:
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.