Orange Chicken Noodles

After making my very tasty, tangy, chocolaty sweet treats last week - Chocolate Orange Squares - I had a spare orange in the fridge that needed using. Therefore, I decided to use it to make a quick stir fry. The tangy orange zest, when combined with the sweet orange juice and a little agave nectar or honey, gives the chicken and vegetables delicious flavour and taste.

I used loads of nutritious and low calorie vegetables (onion, celery, green peppers, mushrooms, broccoli) as well as courgette which I spiralized. This meant I only used 2 servings of brown rice noodles (4oz) instead of 4 which also resulted in the dish not being just a load of noodles (carbs) with a little bit of veg mixed in. The brown rice noodles are fibrous and very filling - check out my recent Curried Ginger Chicken Noodles dish for another fast and flavourful recipe.

It helps if the chicken breast is already cooked and shredded as it reduces the amount of prep and cooking time significantly. For a lighter lunch, just omit the noodles and add more sprialized courgette.

This dish is packed with vitamin C, not only from the orange but the broccoli and green peppers. I read more about this on the U,S. National Library of Medicine website. As it's a water soluble vitamin, and our bodies can't make vitamin C on its own, we need an ongoing supply in our diet. Vitamin C is needed for growth and repair, as well as the absorption of iron.

Lots of people associate vitamin C, particularly from citrus fruits, as a remedy for preventing colds. However, research doesn't really support this. It might slightly shorten the length of time people feel sick.

The Recommended Dietary Allowance (RDA) for adult men is 90mg/day, and for adult women it's 75mg/day. Therefore it's best to eat plenty of fresh vegetables and fruits, paying close attention to the Top 10 Foods with the Highest Amounts of Vitamin C.

This dish contains three of the top 10:
100g broccoli - 89.2mg
100g green peppers - 80.4mg
100g orange - 53.2mg

Orange Chicken Noodles
Makes 4

Ingredients:
- 112g / 4oz brown rice noodles
- 1 orange, zest and juiced
- 140g / 5oz onion, chopped
- 140g / 5oz mushroom, chopped
- 140g / 5oz pepper, chopped
- 56g / 2oz celery chopped
- 170g / 60z broccoli, chopped
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water
- 170g / 6oz chicken breast, cooked and shredded
- 20g / 1tbsp agave nectar OR honey
- 280g / 10oz courgette, spiralized, julienne or grated

Method:

• Soak the noodles in boiling water for 5 minutes to soften, then rinse and drain. Set aside.
• Meanwhile, zest and juice the orange.
• In a wok, sprayed with cooking spray, cook the online, mushroom, pepper, celery and broccoli for 5 minutes, stirring to spread the heat evenly around the wok and adding a splash of water if the veg begins to stick.
• Whisk the 2tbsp water into the corn starch and then add it to the wok, along with the shredded chicken, orange zest, juice and agave nectar (or honey).
• Stir for 2-3 minutes and then add in the courgette noodles.
• Cook for another couple of minutes and then serve on top of the rice noodles. ENJOY!

Nutritional Information:

Tofu Burgers

Another vegetarian burger, using tofu as a great source of protein (16.5g per burger), with healthy fats coming from walnuts. The tofu absorbs all the great flavours - soy sauce, mustard, hot chili sauce and basil.

A little prep work and time is required to drain the moisture from the tofu, but this is well worth the effort as the tofu crumbles easily and forms perfect patties when mixed with all of the other ingredients. The burgers are baked in the oven instead of fried, but brown really nicely and actually look like meat burgers!

To press the water from the tofu, I used paper towels for absorption and added a bit of weight using a saucepan.

Tofu Burgers
Makes 4

Ingredients:
- 450g / 16oz tofu, firm
- 30g / 1oz walnuts
- 110g / 4oz onion
- 2 cloves garlic
- 85g / 3oz carrot, grated
- 30ml / 2tbsp soy sauce, light
- 20g / 4tsp mustard (I use Dijon)
- 5g / 1tsp hot chili pepper sauce (e.g. sriracha sauce)
- 1/2tbsp basil, dried

Method:

• First, drain the tofu and squeeze out excess water by wrapping it in paper towels or a clean tea towel.
• Add a bit of weight and let the towels absorb as much tofu liquid as possible - leave for 1-2 hours.
• In a food processor, chop the walnuts into fine crumbs and then set aside.
• Using the food processor, chop the onion and garlic.
• In a frying pan, sprayed with cooking spray, cook the onion, garlic and grated carrot for 5 minutes, until softened.
• In a large bowl, add the soy sauce, mustard, hot chili pepper sauce, dried basil, walnuts and cooked onion carrot mixture.
• Stir to combine.
• Crumble the tofu in a food processor and then add to the bowl, mixing everything together.
• Form four patties and place on a baking tray.
• Bake at 200C / 400F for 20 minutes, turning halfway through, until golden brown.
• Serve on whole wheat buns or with green vegetables. ENJOY!

Nutritional Information:

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:

Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Konaberry Kelp Noodles with Walnut Pesto

Further to my previous konaberry kelp noodle recipe, this tasty dish uses walnuts and fresh basil leaves to make a great pesto - perfect for lunch, especially when on-the-go. It's really quick to make - just blend the ingredients - with the noodles absorbing the pesto and softening if left to marinade for 20-30 minutes.

The noodles are a great alternative to rice noodles, soba or pasta. They are significantly lower in calories too - only 12 calories for a 110g/4oz serving. As no cooking is required, they just need to be rinsed, drained and then mixed into the sauce or dish of choice.

There's a large serving of fats in this dish - from the walnuts and olive oil - but these healthy fats are much better than fats from meat and diary sources. I've been reading about the health benefits of basil and discovered it is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium. Research also indicated that it may be useful in treating  arthritis and inflammatory bowel diseases due to its high quantities of (E)-beta-caryophyllene (BCP).

Konaberry Kelp Noodles with Walnut Pesto
Makes 2

Ingredients:
- 45g / 1.5 oz walnuts
- 24g / 1cup basil leaves, fresh
- 2 cloves garlic
- 60ml / 4tbsp lemon juice
- 15ml / 1tbsp olive oil
- 335g / 12oz konaberry kelp noodles, rinsed and drained

Method:

• In a food processor, combine the walnuts, basil, garlic, lemon juice and olive oil and blend until a smooth pesto is formed.
• Stir the pesto into the kelp noodles.
• Let the noodles marinade in the the pesto sauce for 20-30 minutes for softer noodles, if desired. ENJOY!

Nutritional Information:

Crispy Breaded Tofu

These crispy breaded tofu fingers are a great snack, packed with protein. The nutritional yeast provides vitamin B12 and the bean liquid is an excellent egg replacement for coating the tofu fingers before rolling them in the bread-free 'breadcrumbs'! The recipe can easily be doubled for two servings. The 'breadcrumbs' can also be made in advance and stored in an airtight container until ready to use.

I made these tofu fingers at lunchtime to go on top of my salad. It was really quick to make and the hint of spice from the cayenne pepper tasted great with the nuttiness from the nutritional yeast. I always like to eat protein with my salads and so the tofu was a nice alternative to tuna, chicken or cottage cheese.

Crispy Breaded Tofu
Makes 1

Ingredients:
- 112g / 4oz tofu, firm, drained and pressed
- 30ml / 2tbsp bean liquid/aquafaba
- 8g / 1tbsp nutritional yeast
- 8g / 1tbsp corn starch
- 1/4tsp sage, dried
- 1/8tsp cayenne pepper
- ground black pepper

Method:

• Mix all the dry ingredients together.
• Cut the tofu into fingers.
• Dip the tofu fingers in the bean liquid.
• Roll the tofu in the 'breadcrumbs' and place in a frying pan sprayed with cooking spray.
• Cook for 5-10 minutes, turning halfway through, until the coated tofu is crisp and golden. ENJOY!

Nutritional Information:

Nutty Tofu

We all know tofu is an excellent source of protein - just like meat, but without the cholesterol and animal fats (I'm thinking of red meats in this instance). In addition, it's great at absorbing liquids and flavours so it's ideal to add to any kind of sauce or marinade based dish.

Miso paste, soy sauce, spices such as cumin, turmeric and paprika are my favourite flavours to combine with tofu. This recipe has a variety of flavours: sweet (honey), savoury (soy sauce), nutty (nut buter) tart (vinegar) and spicy (red pepper flakes) flavours.

It was the first time for me to mix nut butter with tofu but I'll definitely be making this again. Besides the marinade time - one hour is ideal - it's a really simple and quick recipe. The tofu is great grilled on the BBQ or on the stove-top. I like to eat it with green vegetables or on top of a salad.

Nutty Grilled Tofu
Makes 4

Ingredients:
- 335g / 12oz tofu, firm
- 60ml / 4tbsp soy sauce, light
- 40g / 2 tbsp honey
- 30ml / 2tbsp vinegar (I use apple cider)
- 64g / 4tbsp nut butter (I use cashew or almond butter)
- 2tsp red pepper flakes
- 1 clove garlic, chopped

Method:

• Drain and slice the tofu.
• Mix all the remaining ingredients together.
• Marinade the tofu slices in a zipped-bag or sealed container for at least 30 minutes.
• Cook the tofu with the marinade for 10 minutes, flipping the slices halfway through.
• Serve with green vegetables or add to a salad. ENJOY!

Nutritional Information:

Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. 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:

White Bean Soup

A hearty, yet simple soup made with some vegetables, cannellini (white kidney) beans, a can of chopped tomatoes and some broth. Fresh vegetables, no-salt-added canned tomatoes and reduced sodium broth make this soup a healthier alternative to store-bought soups, most of which are packed with sodium. If I had no-salt-added beans, the sodium content would be even lower than the 655mg in each serving below. I guess a little salt adds flavour but the vegetables - especially the sweetness of the carrots and tomatoes together with the large serving of kale - the broth and the beans make this soup perfect for lunch or dinner. What's even better is that it can be made within 30 minutes and doesn't have to be blended, simply cooked in one pot and then spooned into bowls.

Any nutrient dense leafy green vegetable, such as mustard/turnip/collard greens, swiss chard etc. can be used in place of kale. I always have kale in my fridge (along with spinach) so it's my 'go-to' leafy green of choice! However, I may be tempted to try collard greens next time I make this soup.

I used cannellini beans in my Avocado Hummus recipe.

White Bean Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 125g / 4.5oz carrot, chopped
- 400g / 14oz / 1 can diced tomatoes, no salt added
- 425g / 15oz / 1 can cannellini (white kidney beans) beans, drained
- 125g / 4.5oz kale, chopped
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 1tsp rosemary, dried

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, celery, carrot for 5 minutes. Add a splash of water if the veg begins to stick to the base of the pan.

Add the tomatoes and beans and simmer for 5-7 minutes.

Add the kale, broth, water and rosemary.

Cover and simmer for another 10 minutes.
ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

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: