Chicken and Veggie Stew
1 medium Chicken Breast (5 oz, 155 cal)
1 cup Carrots (Peeled and sliced, 52 cal)
1 oz Green Onion (Peeled and sliced, 9 cal)
1 oz Leek (sliced, 17 cal) or 2 oz Fennel
1 cup Celery (cut into 2cm cubes, 14 cal)
1 cup Peas (Frozen, 125 cal)
1 cup Chicken stock (bouillon or stock cube, 28 cal)
1 tsp Chili Powder
1/2 tsp red pepper flakes
1/2 cup Fresh Parsley (Chopped, 11 cal)
2 tsp Olive Oil (80 cal)
TOTAL: 491 calories, serving 2
Cook green onion in olive oil over a low heat until it is translucent and has started to caramelised. Chop the chicken breast and add to the green onion and seal on all sides. Add in all the vegetables and chili powder other than the peas and parsley and stir well. Heat for a minute or so before adding the stock. Bring to boil and simmer gently for 15 minutes. Check the seasoning and add salt and pepper as necessary. Add the peas and stir through for 5 minutes.
Serve garnished with chopped parsley
Moroccan Roasted Cauliflower
14 oz cauliflower (100 cal)
1/4 tsp cumin
1/4 tsp cinnamon
1/4 tsp turmeric
1/4 tsp ginger
1/4 tsp coriander
4 tsp lemon juice (5 cal)
2 tsp water
Preheat oven to 425
Combine all ingredients except cauliflower then coat cauliflower with mixture. Place cauliflower on sheet pan, salt and pepper, and roast for 15 minutes. Serve warm.
Spicy Tomato and Lentil Soup
1 28 oz can Diced tomatoes (175 cal)
1/2 cup Onion (Finely chopped, 24 cal)
1/2 Red Chilli (De-seeded – or dried chilli flakes to taste)
1.5 oz Dried lentils
1/2 cup Carrots (Peeled and chopped, 26 cal)
1 cup Chicken or vegetable stock (28 cal)
1 teaspoon olive oil (40 cal)
1 cup celery (14 cal)
Put the oil in a large heavy bottomed pan on a medium heat and soften the onion, carrot, celery and chili for 8-10 minutes.
Pour in the stock and tomatoes and add the lentils.
Cook for at least 25 minutes until the lentils are soft and the mixture has reduced down a little. Check and adjust seasoning, adding salt and pepper as required.
Blend the soup with a wand mixer till nearly smooth.
Scallops with Leeks
5 oz Scallops (~5 medium-sized) (125 cals)
1.5 oz Sliced Leeks (25 cals)
1/2 cup Peas (fresh or frozen) (62 cals)
6 Sprigs of Dill (1 cal)
1 oz Arugula Leaves (7 cals)
1 tsp olive oil (40 cal)
Total: 260 calories
Cut each scallop into two discs and pat dry on kitchen paper. Cook in the pan with olive oil for a couple of minutes on each side, until browned. Remove from pan.
Add the leeks to the pan and cook in the last of the scallop juices until soft. Add the peas and cook, stirring, until the peas are hot through. Stir in most of the dill, then taste and season with salt and pepper.
Put the arugula in the middle of a plate and arrange the scallops around. Mound the leeks on top of the arugula. Scatter with a few fronds of dill and eat straight away.