Saturday, 31 July 2010

Berry Porridge

This is my newly discovered breakfast favourite. It is absolutely yummy and really hits the spot, and so easy to make. I tend to leave the oats juice and berries in the fridge over night so that the oats soak in as much flavour as possible.

Berry Porridge
Serves: 1

1/3 cup oats
2/3 cup water
50 g berries
100 ml orange juice
100 g yoghurt, 0.3% fat
2 tsps sweetener
Put the berries (I use frozen forest berries but any mixed berries would work) in a small sauce pan and cover with orange juice.
Add the oats and stir, try not to break up the berries.
Add enough of the water to cover the oats.
The longer this has to absorb, in the fridge, the better.
Put the pan on a low heat and stir continuously so it doesn't stick to the pan. If you're in a hurry then you can add the yoghurt as soon a the oats thicken. But if you have time, keep topping up the water and letting it thicken out again until you get a creamy consistency, then add the yoghurt whilst stirring.

238 calories per serving, 19.9 F, 3.5g SF, 44.5g C, 20g S, 4.8g Fb, 9.6g P

Thursday, 29 July 2010

Crispy Bacon and Cheese Chicken

Sorry for the long period of silence; we've been roof building and painting and graduating etc. Back now though!

I made this for M last night and he loved it! Considering I'm not a big meat eater, and I liked it too, it can't have been half bad. Was quite enjoyable in fact. Have been instructed to make again for Ms poarents next week so hopefully they will like it to. I can take a picture next time I make it and add it then. It's slightly higher calorie, but worth it for me!

Crispy Bacon and Cheese Chicken
Serves: 2

235 g chicken breast (1 large breast or 2 small)
3 tbsp graham flour, whole grain
1 tsp garlic powder
pinch paprika
pinch salt
pinch pepper
2 rashers bacon
50 g cheese
1 tsp olive oil

If you are using a large breast, butterfly it. The two fillets need to be flattened out, lay them between cling film and use a rolling pin to flatten them out.
Trim the fat off 2 small slices of bacon and lie them on top of the flattened chicken breast, fold it over double so it is not too close to any of the edges. Then add a small amount of cheese to each one, you may not need all 50g, I used 30g when I did it. I used thin strips rather than grating it.
Roll the chicken breasts up and fix them with cocktail sticks or butchers string so that they are small packages and the cheese cannot leak out if possible.
Mix the flour with the garlic powder, salt, pepper and paprika. Then put the chicken parcels in the flour and try to coat them all over with it.
Heat the olive oil in a good quality pan. When it is hot (high heat) brown the chicken parcels until golden all over, but not cooked through (5-7 mins).
Transfer them to an ovenproof dish and put them in at 180 for 15 minutes, then turn on the grill for the last 5 minutes and turn up to 200.

423 calories per serving, 19.9 F, 6.8g SF, 9.6g C, 0.5g S, 1.3g Fb, 49.1g P
Note: High levels of fat and saturated fat are because of the cheese, use a low fat cheese if available and it will be much healthier and lower in calories.

Saturday, 10 July 2010

Graduation

I shall be in England this week for my graduation so I will most likely not have time to post any new recipes. I hope you guys are having lovely summers, the weather in Sweden is fantastic and I have a lovely glowing summer tan just now!

We've had a great week with my brother and I'm a little sad that he is going home, but at least I get to see the rest of my family again for a few days!

Tuesday, 6 July 2010

Broccoli Soup

I made this with a dollop of herby garlic cream cheese and some hard bread (knäckebröd) with thin slices of cheese to dip in. Went down well with M and my brother.

Broccoli Soup
Serves: 6

750 g broccoli
1 1/2 onions
2 vegetable stock cubes
3 cloves garlic
250 ml milk
300 g potato
500 ml water
1 tsp becel light, or any other low cal margerine
salt and pepper to taste

Chop the onions and garlic and soften with the margarine.
Add in half the water and a stock cube. Once the stock cube has disolved, add in the diced and peeled potatoes.
Once the potatoes are soft, add in the rest of the water, the final stock cube, and the broccoli. Cover with a lid and leave to simmer for 15 minutes, or until the broccoli has softened.
Blend the contents of the pan with a bullet/hand/blender/blender. Then return to the pan and add the milk, stirring continually. Season to taste and enjoy!

122 calories per serving, 1.9g F, 0.7g SF, 22.5g C, 5.9g S, 4.9g Fb, 6.5g P

Sunday, 4 July 2010

Chickpea and Bulgur Salad with a Sweet Yoghurt Dressing

My brother is now staying with us and I now have an excuse to cook vegetarian! So this is what we had for lunch today.

Chickpea and Bulgur Salad with a Sweet Yoghurt Dressing
Serves: 3

Bulgur
3/4 cup bulgur (wholegrain)
240 g chick peas
1 cube vegetable stock
2 cloves garlic
2 g paprika
2 g turmeric
2 g basil
1/2 onion
3 mushrooms
1/4 courgette
Dressing
100 g yoghurt, plain low fat
1 tsp balsamic vinegar
1 pinch salt
2g garlic powder
2 g basil
1 tsp honey
Salad
2 cups lettuce
1 carrot 
1/3 yellow pepper 1/2 red pepper
1/2 tomato
50 g sweetcorn

Dice the vegetables and dry fry or fry with a little water, and the herbs until golden brown.
Boil the bulgur wheat with the chickpeas and stock cube for 15-20 minutes.
Mix the dressing and keep in the fridge until ready.
When the bulgur and chickpeas are done, drain them well and then pour into the frying pan with the veggies and mix well.
Serve the salad on the bottom and cover with a serving of the bulgur mix, drizzled with some of the dressing,

310 calories per serving, 2.7g F, 0.6g SF, 62.8g C, 9.2g S, 13.2g Fb, 13.0g P