Salmon salad with lentils and broad beans.
Quick, tasty and even quicker if you make the salmon ahead!
You will need:
- One salmon fillet, cooked (I did mine on my George Foreman)
- Frozen baby broad beans, 80g
- One can of green or black lentils (I used Organic Bijoux Verts) 100g drained
- Salad dressing
- If your salmon fillet isn’t already cooked, do this now! Remove the skin and break it up.
- Heat up your broad beans according to pack instructions, and your lentils if you like, or these can be eaten cold
- Throw it all in a bowl along with the salad, and drizzle with dressing
So easy! Using canned lentils saves so much time. This works out at 363 calories using a small salmon fillet and 1tbs olive oil and balsamic dressing.
“you won’t see any salads here” - Me, first post on this blog.
Looks like I’m going to have to eat my words - and my salad.
The thing is, recently I’ve been
hopelessly reaching out for this girl who is out of this world, believe me having sandwiches every day for lunch and it isn’t like I love bread (except when I make it myself, but that is for another post) so I figured I could come up with some other lunches that don’t involve bread! I have to wear a tight, strapless dress for my brother’s wedding on the 27th so I’m going low-carb until then to get rid of the bloat.
Anyway, I digress. This salad is super easy, surprisingly filling and won’t break the bank. It is just 1/2 and iceberg, 2 hard boiled eggs, a tin of tuna in brine/water, a pepper and a red onion.
This is enough for 2 servings, or one if you’re really hungry.
- Place eggs in a pan of cold water with vinegar and salt, and leave to boil.
- Cut up the lettuce, drizzle with dressing (I use balsamic and olive oil) and place in the bowl.
- Cut up the red onion and pepper into thin strips and place on top of the salad.
- When the eggs have been boiling for 6 mins, run them under cold water and peel, slice and place on top, followed by a drained tin of tuna.
Smoked Salmon Spaghetti.
You will need:
- Green beans, 1/2 pack
- Tesco Value smoked salmon slices, 1/3 pack
- Chilli puree, 1/4 tsp (same as used for chilli prawn spaghetti)
- Spaghetti, 75g
- Chives, chopped, one handful
- Zest of one small lemon
- Ground pepper
- Put your spaghetti on to cook for 10 mins
- Meanwhile, slice up your salmon, grate your lemon zest and chop your chives
- When your spaghetti has 4 mins to go, put the beans on to cook for 3-4 mins in a small pan of boiling water
- Drain your spaghetti when cooked and put back in the saucepan. Add the lemon zest, chilli paste, chives and salmon and stir until combined
- Season well with black pepper and serve with green beans.
This dish is around 400 calories, most of which is from the spaghetti.
Baked cod with purple sprouting broccoli and sautéed new potatoes.
This is adapted from a BBC Good Food recipe from the magazine, but I found it a little too oily and in a weird order, and not saucy enough! So I’ve changed it a little and made it my own. Sometimes it seems like you’ve got a lot to do at once but when you’ve done it once you’ll see how easy it is. I won’t lie, this is a recipe with quite a lot of washing up for this one!
You will need:
250g small potatoes, quartered
1/2 pack purple sprouting broccoli
1/2 lemon, juice and zest
olive oil, 1 tbsp
dijon mustard, 1 tsp
salt and pepper
small handful of parsley
1 cod fillet (any white fish will do)
2 tbsp half fat crème fraîche
This is around 350 calories, but depends on which fish you use and the size of the fillet.
- To prepare, finely chop the parsley leaves, grate the zest of half a lemon and mix this with the creme fraice and dijon in a small saucepan. Coat the fish fillet in 1/2 tbsp olive oil, season with salt and pepper and place in an ovenproof dish. Place broccoli in a steamer and heat up the oven. All of this will save you time later!
- Heat oven to 180 fan/200C
- Boil the quartered potatoes for 12 mins, then drain
- Switch on your steamer and heat the sauce through until it is just bubbling, and leave to stand.
- Meanwhile, pop the cod in the oven in an ovenproof dish with a drizzle of oil and salt and pepper, pop the potatoes in 1/2 tbsp olive oil in a frying pan, all for 10 mins.
- Squeeze the lemon over the fish, cover in sauce and serve with the potatoes and broccoli.
This is a really nice and light but comforting dish, and is quickly becoming one of my favourites!
200 calories of goodness!
I’ve had a shit 3 weeks of dieting like an African child and being a gym nut like I’m a Christian and its church, but my weight hasn’t changed SO I’m going to start the 5:2 diet. Google if you’re interested.
Today was a ‘fast’ day - I’m only allowed 500 calories - this was dinner.
You will need:
100g cooked quinoa (see packet for instructions)
1 red onion, diced
1 courgette, diced
1 yellow pepper, diced
5 cherry tomatoes, halved
Garlic, to taste (I use like half a bulb)
Dried chilli flakes, 1/2 tsp
Soften the red onion on a low heat until it is totally soft, then add the courgette, garlic, chilli flakes, salt and yellow pepper and cook for 10 mins on a medium heat, stirring regularly. Next, add the cherry tomatoes and quinoa and a little boiling water and cook for a further 5 mins. Add salt and serve.
Nandos is easy, cheap and so much better when you make it at home. The hardest part (grossest part) is spatchcocking the chicken, but BBC Good Food has a great video to show you exactly how to do it. As with many chicken recipes, marinade this ideally overnight but a few hours will do too.
First I’ll tell you how to make the chicken, then the chips, then the peas.
Nandos Spatchcock Chicken
You’ll need to buy a whole chicken. Mine was £4. For a video of how to spatchcock, click here: http://www.bbcgoodfood.com/videos/1041/spatchcocking-a-chicken
To marinade the chicken, put the following in a food processor and rub it all over the skin:
4 red chillies, deseeded unless you like it really spicy - 50p
3 garlic cloves, finely chopped - 27p for a bulb
2 tsp paprika - 58p
2 tbsp red wine vinegar - 80p for a bottle
2 tbsp olive oil (you should have this in the cupboard at all times)
2tbsp chopped parsley (I used flat leaf) - 65p
Cover the chicken in the marinade, place on the tray you’re cooking it on and cover with cling film and pop in the fridge until you’re ready for it. It will take 40mins in the oven at 180 fan/200
Nandos Peri Peri Chips
1 baking potato per person -90p for 4
1 tbsp olive oil per person (again, get it out the cupboard)
Nandos Peri Peri Salt - £1.98 for a good sized bottle
Cut the potatoes roughly into chip-sized chunks (I like the skins on, but remove if you like) and cover with the oil and a little salt. Put in the oven at the same temp as the chicken and for the same time, turning half way through. Perfect timing huh? Sprinkle with Nandos peri peri salt to taste and you’re done!
Nandos Macho Peas
Probably the only thing I actually go to nandos for is the peas. And I just made them at home and found how easy they were! And healthy too!
You will need:
150-200g peas per person - £1.11 for 1kg
1/2 tsp chilli flakes (dried chilli) per person - 71p
1 garlic clove, finely chopped, each
salt, to taste
Mint - a few leaves if you like it. Nandos use it but I didn’t and it was still amazing.
Cook the peas according to pack instructions and drain. Take half the peas and mash well (use a food processor, blender, masher, liquidiser - whatever you have!)
Mix in the chilli, garlic and salt and the whole peas (and mint if using)
Done! it really as easy as that! Allow around 10 mins for this stage.
Just a word of advice on spice - I made this (de-seeded chillies) to the letter and my boyfriend who gets PLAIN at Nandos could handle it, so turn up the heat by using the seeds in the chillies if you like more of a kick.
Cost to feed 4: £10.92
Cost per meal: £2.73
All day breakfast omelette.
2 grilled rashers of be good to yourself pork medallions
2 tbsp egg white
Egg whites in a carton have totally changed the way I have eggs. Most of the fat in eggs is in the yolk, so it’s great to have more white and less yolk. This omelette makes for a great brunch or just when you need a breakfast that’s going to last you through a long morning at work.