Brunch Stack with Tomato and Fennel Relish

Serves: 2 x 3 block meals

Ingredients

2 eggs (2 blocks protein)

4oz / 113g lean bacon (4 blocks protein)

4 large flat field mushrooms or portabello mushrooms (2 blocks carb)

1/2 cup / approx 80g onion, finely sliced (1 block carb)

1 1/2 cup / approx 180g fennel, finely sliced (2 blocks carb)

3/4 cup / 400g tin of chopped tomatoes, juice drained (1 block carb)

2 Tsp olive oil (6 blocks fat)

Worcestershire sauce

Black pepper

For the relish

1) Heat onion, fennel, 1 Tsp olive oil and splash of water over a medium heat until veg is soft and caramelised. For best results use lid to steam the veg.

2) Add tomatoes, good splash of Worcestershire sauce and black pepper. Simmer for a few minutes until thickened.

For the stack

1) Brush mushrooms with 1 Tsp of olive oil and roast in oven (180c) for about 10-15mins until soft.

2) Meanwhile grill the bacon, and with about 5 mins before mushrooms are done, poach the eggs.

3) To serve, use the mushrooms as you would use a burger bun. Stack bacon, relish and egg on top of one mushroom and top with the other.

TIP: Mushrooms, fennel and pork are best mates!

Turkey Stir Fry

Serves: 1 x 2 block meal

Ingredients

2oz / 57g turkey breast fillet (2 blocks protein)
1 1/4 cup / approx 125g broccoli, small florets (1 block carb)
3/4 cup / approx 80g mangetout, sliced (1 block carb)
2/3 Tsp groundnut oil (2 blocks fat)
2 garlic cloves
Ginger, small knob, thinly sliced matchsticks
Small red chilli,thinly sliced
Tbsp rice wine or dry sherry
Tbsp soy sauce
Seasame seeds

1) Cut turkey into strips.
2) Prepare broccoli, mangetout, garlic, ginger and chilli.
3) Steam broccoli until just al-dente.
4) Heat wok, add oil, garlic, ginger and chilli. Stir fry for a minute or so.
5) Add turkey strips. Keep frying and stiring until meat is nearly cooked through. Then add veg, rice wine and soy sauce. Fry for another minute or two.
6) Serve and sprinkle with seasame seeds.

TIP: When stir frying best to have everything ready to go!

Chicken 'n' Slaw

Serves: 2 x 2 block meals

Ingredients

4oz / 113g Indian spiced chicken (4 blocks protein)

2 1/4 cups / approx 175g raw white cabbage, thinly sliced (1 block carb)
1 1/4 cups / approx 130g raw green pepper, thinly sliced (1 block carb)
1 cup / approx 110g raw celery, finely diced (1/2 block carb)
3/4 cup / approx 145g grapes, halved (1 1/2 blocks carb)
2 spring onions, for garnish

For the dressing

4 Tsp mayo light (4 blocks fat)
1/2 Tsp dijon mustard
1/2 Tsp creamed horseradish
1/4 Tsp Tabasco sauce
2 Tsp red wine vinegar
Pinch cayene pepper
1 Tbsp chopped fresh dill
Salt & Pepper, to taste

1) Finely slice cabbage, pepper and spring onions. Chop celery and grapes.
2) Combine all dressing ingredients in a seperate bowl.
3) When ready to serve, mix dressing into veg. If you need to make the dressing go futher add a splash of olive oil (remember this will add to the number of fat blocks).
4) Garnish with spring onions and extra dill. Divide into 2 equal sized portions and serve with warm Indian spiced chicken or a protein of your choice.

TIP: This tangy dressing would work well on different salad combos. Let me know what you come up with.

Indian Spiced Chicken and Veg

Serves: 2 x 2 block meals

Ingredients

4oz / 113g Indian spiced chicken (4 blocks protein)

2 1/2 cups / approx 330g cooked cauliflower, small florets (2 blocks carb)

2 1/2 cups / approx 250g cooked broccoli, small florets (2 blocks carb)

1 1/3 Tsp groundnut oil (4 blocks fat)

2 Tsp cumin seeds

Hot chilli sauce, to taste

Fresh coriander

Salt & Pepper

For the veg

1) Steam or boil the veg until tender.

2) In a wok or frying pan heat the oil and cumin seeds until lightly toasted.

3) Add the drained veg and chilli sauce, stir fry for 1 min.

4) Season to taste and add handful of chopped coriander.

5) Divide into 2 equal sized portions.Serve hot.

For the chicken

1) See post dated Thurs 22 Oct 09 for Indian Spice Rub recipe.

TIP: Soggy veg sucks! When cooking cauliflower and broccoli don't overcook, they should still have some bite.

Indian Spice Rub

This spice rub works really well with chicken and lamb. All you need to do is grind all the ingredients to a fine powder in a mortar and pestle.

Make shallow cuts over the surface of the meat before adding the rub so that the flavours can really infuse.

Cover the meat with the rub and set aside for at least 1 hour before cooking.

If you have any leftover spice rub you can store it in an airtight container, but it will lose it's intensity over time.

My next couple of posts are going to be recipes using chicken thigh spiced with this rub. I find thigh roasts in the oven much better than breast, with skin removed it needs no oil but remains juicy and is full of flavour. To be strictly 'zonal' use lean 'white' breast meat only.

Ingredients
seeds from 12 green cardamon pods
2 Tsp cayenne pepper
2 Tsp cumin seeds
2 Tsp coriander seeds
1 Tsp black peppercorns
1 Tsp turmeric
1 Tsp sea salt

TIP: Try buying these spices from an Indian / Asian supermarket. You get much better economies of scale than those little glass jars from the regular supermarkets!

The spice rub recipe was taken from Ainsley's BBQ Bible (but the picture is mine!)

Crunchy Chicken Salad

Serves: 2 x 3 block meals

Ingredients
6oz / 170g cooked chicken breast (6 blocks protein)
1 cup / approx 170g grapes, halved (2 blocks carb)
2 granny smith apples, small cubes (2 blocks carb)
1 1/4 cups / approx 200g red and yellow peppers, finely diced (1 blocks carb)
2 cups / approx 225g celery, finely diced (1 block carb)
6 Tsp mayo light (6 blocks fat)
Nutmeg
Cinnamon
Black Pepper

1) Chop, mix, sprinkle with cinnamon, nutmeg and black pepper. That's it!

TIP: Don't throw the celery tops away, use the leaves for garnish and extra flavour.
TIP: You could reduce the mayo and replace with nuts for extra crunch.

Oaty Smoothie

Serves: 1 x 2 block snack

Ingredients
1/3 cup / approx 100g cooked oats (1 block carb)
1/2 cup / approx 120ml milk (1/2 block carb, 1/2 block protein)
1/2 cup / approx 90g frozen berries (1/2 block carb)
1 1/2 Tbsp protein powder (1 1/2 blocks protein)
1/2 Tsp sunflower seeds (2 blocks fat)

1) Put uncooked oats and seeds in a bowl and just cover with boiling water. Leave to stand until water has been absorbed and oats are thick. Usually about 10mins. (The amount of uncooked oats you need will depend upon the type you use. Try a couple of heaped Tbsp for the required amount of cooked oats).
2) Put soaked oats and seeds in a blender with everything else and whiz until smooth.

TIP: Using fruit straight from the freezer thickens the smoothie, add a little water if you prefer yours thinner.

Smokey Peppers and Poached Eggs

Serves: 1 x 2 block meal

Ingredients
2 eggs (2 blocks protein)
1 1/4 cups / approx 170g red & yellow peppers, thinly sliced (1 block carb)
1/2 cup / approx 65g red onion, thinly sliced (1 block carb)
2/3 Tsp olive oil (2 blocks fat)
1 garlic clove
Smoked paprika
Black pepper
Flat leaf parsley

1) Warm olive oil and onion over low heat, stirring occasionally until onion is almost tender.

2) Add peppers and garlic until peppers have softened. Stir in good pinch of smoked paprika.

3) Meanwhile poach eggs.

4) To serve, pile up peppers and place eggs on top. Add chopped parsley and season with black pepper.

TIP: For really soft peppers and onions either add a little more olive oil if not strictly measuring fat intake or add splash of water and cover when cooking, which will steam veg nicely.

Speedy Italian Green Gratin

Serves:2 x 2 block meals

Ingredients
3oz / 85g Taleggio or Fontina cheese (3 blocks protein)
1 oz / 28.5g Lean ham (1 block protein)
2.5 cups / approx 200g Tenderstem broccoli (2 blocks carb)
2.5 cups / approx 300g Green beans (2 blocks carb)
12 Almonds, smashed (4 blocks fat)
Lemon zest (unwaxed)
Black Pepper


1) Boil beans and steam broccoli until al-dente.
2) Cut ham and cheese into small cubes.
3) Drain veg and put into baking dish. Whilst veg still hot, fold in ham, cheese, lemon zest and black pepper.
4) Put under hot grill until cheese has melted.
5) Remove from grill, small squeeze of lemon juice and mix. Sprinkle nuts on top. Divide into 2 equal sized portions.

TIP: The cheese is the star of the dish - if you can't get Italian cheese try a soft cheese that will melt. Do not try this with dairylea!

Turkey Chilli Burgers and Zesty Salsa

Serves: 2 x 2 block meals

Ingredients

6oz / 170g Minced Turkey (4 blocks protein)
3 cups / 24oz / 680g Tomatoes (3 blocks carb)
1 Lime (1 block carb)
3 Tbsp Avocado (3 blocks fat)
1/3 Tsp Olive Oil (1 block fat)
1 Garlic clove, crushed
½ Red Chilli, seeded and finely chopped
Fresh Mint
Fresh Coriander
1 Tsp Worcestershire Sauce
Dried Chilli Flakes
Pepper
Salt (if using)

For the burgers

1) Mix together minced turkey, garlic, red chilli, ½ Tbsp mint, 1 Tbsp coriander, Worcestershire sauce and season to taste.
2) Shape mixture into two even sized burgers and brush with olive oil.
3) Grill or cook in griddle pan until well browned and cooked through.

For the salsa

1) De-seed and roughly chop tomatoes and roughly chop avocado.
2) Add pinch of dried chilli flakes, handful torn coriander leaves, lime zest and squeeze of lime. Season to taste and mix gently.
3) Divide into two even sized portions.

TIP: Make double quantities of burgers, great lunch box snack for next day.

TIP: Use ripe tomatoes at room temperature for maximum flavour.

TIP: Use any leftover mint leaves to make fresh mint tea.