Haddock “Paella”

480g raw Haddock

250ml fat free milk

100g chopped onions

100g chopped yellow pepper

10ml olive oil

280g cooked brown rice

140g blanched peas (cover frozen peas with boiling water and leave to stand for 10 minutes, then drain)

100g cherry tomatoes, halved

2ml chopped garlic

5ml turmeric

2ml smoked paprika

Salt and Pepper to taste

Fresh Coriander to serve

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Poach hadddock in milk on low to medium heat until the fish flakes easily.  Remove from milk, flake and set aside.

Fry onions and peppers in olive oil until soft.  Add garlic and fry for another minute or so.  Stir in cooked rice, add rest of spices.  Add a bit of water or chicken stock if needed.  Add rest of ingredients, stir through and simmer on medium heat, covered from a few minutes.

 

Serves 2:  1 Serve = 2 Protein, 2 Veg, 1 Fat, 2 Carbs

Meatball Stir-fry

I am always looking for healthier (beef) mince options!  I saw a picture of a ‘meatball stir-fry’ dish online or in a magazine recently (can’t remember where – expose myself to wayyyy too much info on a daily basis!).  I like the idea of mini meatballs, because it makes it easier to establish portion sizes etc.

So, here goes!

Serves 4

Meatballs

480g beef mince

1 tablespoon raw oats

5ml smoked paprika

2ml garlic salt

black pepper to taste

1ml black sesame seeds

Mix all together and form mini-meatballs – weighing about 20g each.  I found this cool little gadget at Westpack, works like a charm 🙂

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Place on a baking sheet, lined with foil and treated with non-stick spray.  Bake at 180C for about 7 minutes. Put aside.

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Stir-fry

50g spring onions, chopped

100g onions, sliced

100g baby corn, sliced lenghtwise in ‘quarters’ to make it easier to stir-fry

100g mange tout

10ml olive oil

5ml crushed garlic

red pepper flakes to taste (if you want to add some ‘spicyness’

100ml chicken stock

10ml soy sauce

 

Heat olive oil in a pan and at medium to high heat, fry onions, corn and mange tout for about 3 minutes.  Add garlic and red pepper flakes.

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Lower heat and add meatballs, chicken stock and soy sauce.  Gently stir not to break the meatballs. Cover and leave to simmer for about 5 minutes.

Serve with angelhair pasta, brown rice, cauliflower rice or zoodles (zucchini noodles).

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This will work well with ostrich, pork and chicken mince!

 

WL breakdown – 6 meatballs = 2 Protein, 1 Veg per person.

 

 

Barley, Mushroom and Green Bean Salad

Yesterday’s lunch! The last of my pre-cooked batch of pearl barley used! Managed to get 3 full meals out of it, so planning does save you lots of time and effort! 🙂

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Adapted from “Closet Cooking”

100g cooked pearl barley

100g green fresh green beans (I just poured some boiling water on it, and left it to stand for about 10 minutes – no cooking needed)

150g mushrooms (I marinated a batch of mushrooms – ovenroasted it for about 30 minutes, put it in a glass bottle and poured some white vinegar (about 150ml) over it, leaving it to stand in the fridge for a couple of hours)

1/2 small red onion, thinly sliced

A sprinkling of thyme and rosemary (I used dried herbs)

30g low fat feta

Salt and Pepper to taste

10ml white vinegar

5ml olive oil (lemon infused, but you can use normal olive oil with maybe a dash of lemon juice instead)

Lettuce to serve

 

This salad is very tasty if made in advance – to give the flavours of the olive oil, vinegar and marinated mushrooms to develop a bit.  So try to make it the night before.

Mix all the ingredients except the feta and lettuce together.  Once ready to serve, stir in the feta and serve on a bed of lettuce.