Tag Archives: cooking

Healthy Tuna & Cheese ‘Noodle’ Bake


✅Under 200 calories,
✅low fat
✅low in carbohydrates 
✅low sugar
✅high protein

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INGREDIENTS

  • 1 pouch of Slim Noodles – see here
  • 1 Tin of Tuna in spring water
  • 25g low-fat cheddar cheese
  • 200g tinned tomatoes
  • 2 tbsp Total 0% yogurt
  • 0.5 tsp dried Italian herbs
  • 0.5 tsp Salt & Pepper to season
  • 1/2 Onion
  • 40g sweetcorn
  • 1/2 a broccoli
  • Spinach

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DIRECTIONS

  1. Brown the onions in a pan with some water and Fry Light Oil
  2. Boil broccoli and spinach
  3. Drain tuna
  4. Drain broccoli and spinach when cooked
  5. Follow noodle instructions
  6. Mix the herbs, onions,  total 0% and seasoning into the tinned tomatoes
  7. Pour this into a large mixing bowl and mix with the tuna, sweetcorn, veg and noodles
  8. Pour this into a china pasta dish and sprinkle the grated cheese on top
  9. Bake for half an hour , grill for the last 5 mins

Please tweet @_ChloeThomas or email me – chloehthomas@gmail.com your pictures! and comment below any questions.

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Yummy Tuna Patties!

These are so easy and quick to make ! Plus tuna is something we all have in the cupboard and in-expensive but extremely good for you. I would recommend using tuna in brine or spring water . 

Tuna serves as a source of complete protein — one that provides all 10 amino acids your body needs to survive. Your body utilizes these amino acids to maintain healthy tissue and uses specific amino acids to help support brain function and maintain a healthy hormone balance.

The fish provides a modest source of omega-3 fatty acids, essential fats your body uses to maintain healthy skin and hair and to maintain the health of your cardiovascular system and brain.

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 4

 

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Ingredients

 2 6-ounce cans tuna
2 tsps Dijon mustard
1/2 cup brown bread torn into small pieces
1 teaspoon lemon zest
1 Tbsp lemon juice
1 Tbsp water
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh chives, green onions, or shallots
Salt & freshly ground black pepper
A couple of drops of tabasco
2 egg whites
2 Tbsp olive oil
1/2 teaspoon butter

Directions

1. Drain the tuna cans.

2. In a bowl, mix together the tuna, mustard, torn bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Mix in the egg.

3. Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty.

4. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling, chilling just helps the patties stay together when you cook them.)

5. Heat the olive oil and a little butter (for taste) in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.

Enjoy with wedges of lemon, salad and some steamed vegetables like broccoli.

 

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Secrets to the healthy grain Polenta- low fat and versatile !

Polenta

An Italian accompaniment dish made from ground maize, polenta makes a great change from serving pasta and potatoes.

There are three different types of polenta sold in supermarkets and delis. Traditional polenta takes around 40 minutes to cook, and it does need to be stirred while it’s on the stove.
Supermarkets sell instant polenta, which can be brought to the table, piping hot, in less than 10 minutes. 
If all this seems too much like hard work, check out the ready-to-use pre-cooked variety. It’s sold in good delis as a slab or a roll.

My ingredients

Polenta 50g
250ml water
Prawns 60g
Light chive Philadelphia 30g
Brocolli
Tomatoes
Peas
Carrots

HOW TO PREPARE 
Because traditional polenta takes longer to cook, it’s an idea to get hold of a sturdy saucepan, which isn’t likely to scorch.
As a rough guide, allow 50g polenta per person and about 250ml water for cooking.
Add the polenta in a thin steady stream into a saucepan of boiling water. Don’t forget to stir it constantly, or it might go lumpy on you.
When cooked, polenta has a smooth, creamy texture and comes away from the sides of the pan.

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If you don’t like my serving suggestion why not try these yummy alternatives ?

SERVING SUGGESTIONS 

Serve it softly set, straight from the pan, with a hearty casserole or rich sauce.
You can also leave it to cool on a tray before cutting into fingers and deep frying.

Ring the changes – try using polenta instead of flour for a nutty, slightly crunchy flavour in cakes and biscuits.

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Creamy Tomato Polenta

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Mediterranean vegetable stack with chargrilled polenta and sauce vierge

http://www.bbc.co.uk/food/recipes/mediterraneanvegetab_86234

Crispy polenta cake

http://www.bbc.co.uk/food/recipes/crispypolentacake_84562

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Crispy salmon, polenta chips and grilled asparagus

http://www.bbc.co.uk/food/recipes/crispy_salmon_polenta_67895

Potato and prawn layered pie with garlic & herb Philadelphia topped with cheese

Serves 1
Ingredients

5-6 new potatoes (depending in size)
100g cooked & peeled Prawns
Bag of fresh Spinach 
2 tbsp of Peas (frozen or tinned)
Grated low fat cheddar Cheese
Spray cooking Oil
35g light garlic & herb Philadelphia 

Directions 

1. Place potatoes in boiling water in a saucepan on a medium heat. 
2. Once they are nearly cooked add peas and spinach. Leave to boil for 5-8mins.
3. Drain the potatoes and veg but make sure you preserve 2 tbsp of the hot water.
4. Mix the Philadelphia with this water using a fork and whisk like you would an egg. It should melt and form a sauce.
5. Spray a dish with oil then chop the potatoes into thin slices.
6. Layer half the sliced potatoes on the bottom of the dish then mix the prawns and veg together and pour over the sliced potatoes.
7. Pour the Philadelphia sauce over this and then place the rest of the sliced potatoes over the top to form the top of the pie.
8. Spray the top layer with oil and then sprinkle the grated cheese on top.
9. Place dish in a pre-heated oven at 250 degrees and leave for 20 mins.
10. Take out the oven and put into a pre-heated grill for 5 mins so the potatoes go crispy and the cheese bubbles!

Enjoy! 

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