Splash of Yum: Fat fighters Unite - Eat Yourself Thin

19/03/2024

Prawn, Chilli & Ginger Noodle Soup

In a medium saucepan, bring to a simmer for 5 minutes, 509mL water, 1 chicken stock cube, 2 thin slices of ginger, 3 Spring onion, chopped into 5 or 6 pieces, fresh chilli slices, 1 clove.of garlic, sliced.

Add 200g or so of raw green prawns, packet of udon or wok noodles, a splash of soy sauce, a pinch of Nigella seeds, a dash of toasted sesame oil.

Bring to boil for 1 minute.

Serve with a great squeeze of lime juice.

24/08/2021

Brunch: You control what you're having.
This is smoked salmon & scrambled eggs on a toasted panini spread with cream cheese.
Do you have the whole panini?
1, 2 or 3 egg scrambled eggs?
Low fat or full fat cream cheese?

24/08/2021

Chicken soup... Always great for the tummy, heart and soul and a quick, thrifty version is always great.

Cook this in the instant pot or traditionally on the hob.

750mL water
1 chicken stock cube
1 large carrot, diced
1 large onion, diced
2 sticks celery, diced
1 chicken breast or 2 thighs, diced
100g dried pasta
Black pepper
Fresh parsley & thyme.

1. All ingredients except pasta, pepper and herbs in pot.
2. Bring to the boil, add pasta, pepper and herbs. Simmer for 10 minutes.
3. Season to taste. Serve.

19/08/2021

Stir-frying allows to decide and control what you want to eat. You control the veg, the lean protein, the flavours and the amount of complex carbohydrates you want to eat. Super way to avoid food waste too! Made too much? Have it tomorrow or freeze it for next week!
HINT: when preparing, fill ½ of your serving plate with prepared veg - You're ready then for some protein and cooked carbohydrates.

06/08/2021

Fakeaway Friday. ... Quicker and cheaper than ordering a delivery ... You take control of what goes in your own!
Tropical Chicken and Bacon Panino

26/07/2021

24/07/2021

Omelettes are an ultimate fastfood. You decide what goes in them, how many eggs and all that jazz. They're cooked and ready to go in under 5 minutes.
This is cheese & mushroom...

Slice up a couple of handfuls of button mushrooms and a clove of garlic.
Heat 20cm nonstick frying pan on high for a minute.
Sq**rt with a little olive oil.
Add your mushrooms and garlic and cook for about 2 minutes until they've reduced and cooked. Remove.
Sq**rt the pan with another spray if oil and add in 2 or 3 eggs which were beaten with salt and pepper.
Stir the eggs around a little, as if you were making scrambled eggs. When there's a little runny egg left, stop stirring and allow the omelette to cook.
Top with mushrooms and a teaspoon of freshly grated parmesan cheese.
Fold omelette over to create a semicircle and serve.
* Add a teaspoon of butter to mushrooms for deeper flavour.
* Why not add some chopped parsley and/or chives to the omelette or mushrooms.

23/07/2021

Tomato and meatballs all-in-one pasta:

Instant Pot mini out for this throw it all in pasta lunch.

100g dried pasta shells, add enough water to just barely covering. Stir.
Add 4 skinny meatballs, 1 teaspoon stock powder of choice, 1/2 onion, sliced and a red pepper. 1 teaspoon Italian herbs and a few grinds of black pepper.

Seal. Cook on high for 3 minutes. NPR for 7 minutes. QPR.

Stir through 1 or 2 tablespoons of tomato puree.

Serve. Munch. Enjoy.

16/05/2021

Curried Sausages with Mash
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3 low fat sausages, cut into thirds
2 medium carrots, sliced
1 medium onion, sliced
1 clove garlic, sliced
3 tablespoons Mayflower curry sauce powder
1 cup frozen mixed veg
1 large potato, peeled and cubed

1. Put the potato on to boil for 12-14 mins until tender. Meanwhile...
2. In a non stick frying pan, brown the sausages all over.
3. Add the onion, carrots and garlic.
4. Add 400ML boiling water and cook until the carrots are soft.
5. Whisk in the curry powder mix and simmer for another 2 minutes. Add frozen veg.
6. Mash the potato, season and place on plate.
7. Season curry sausages to taste and serve with mash.

23/02/2021

Russian Salad (Instant Pot)

250mL water
4 bacon medallions
2 eggs
2 medium potatoes, cubed
100g frozen mixed vegetables, defrosted
1 spring onion, finely sliced
1 tablespoon low fat mayonnaise
1 tablespoon water
1/4 teaspoon mustard
1/4 teaspoon garlic powder
Pinch of salt
Freshly ground black pepper
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Method
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1. 250ml water in IP with trivet
2. Place cubed potatoes, bacon medallions and eggs in steamer and place on trivet.
3. Close, Cook on high 4 minutes.
4. NPR 1 minute then QPR
5. Place eggs in iced water for 5 minutes.
6. Mix together, mayo, water, garlic, spring onion, mustard, pepper and salt with mixed vegetables.
7. Add chopped cook bacon and stir through.
8. Add the potatoes and gently mix through.
9. Peel the eggs, chop roughly and scatter over salad.
10. Serve garnished with freshly chopped parsley and black pepper.

19/07/2020

Sausage in a fluffy bread roll...

300g bread flour
1.5 teaspoons instant yeast
2 teaspoons sugar
½ teaspoon salt
2 tablespoon milk powder
180-200mL warm water
1.5 tablespoons butter
Cooked thick sausages of choice.

1 egg, beaten
1 teaspoon Nigella or sesame seeds
Extra flour for kneading and baking

Method:
1. Combine all dry ingredients except seeds in a bowl of stand mixer.
2. Add water, mix with a dough hook to form a dough.
3. Knead for 8 minutes on low setting.
4. Add the butter in small pieces and knead for an additional 8 minutes.
5. Cover and leave in a warm place for an hour or until doubled in size.
6. Knock back the dough, weigh and divide into 8 equal portioned balls.
7. Flatten out dough the same length as sausages.
8. Roll up sausage in the dough, flour it's bottom well and place on a a baking paper lined tray. Repeat with remaining dough.
9. Cover loosely with oiled cling film.
10. Leave in warm place to double in size, about 40 minutes.
11. Turn oven to full: Preheat for at least 15 minutes.
12. Glaze top of bread with egg and sprinkle with sesame seeds.
13. Cook at full for 4 minutes. Then turn down to 180ºC for 8 to 10 minutes.
14. Serve and enjoy!

* LIDL Skinny sausages used in this recipe. Cooked for 8 minutes between baking paper on a panini press. Use them cold in the dough to make the rolls.

10/07/2020

Curried Chicken, veg and rice (Instant Pot)
Serves 2 ( or 1 hungry bear)

Ingredients:
100g aborio rice
1 chicken stock cube
2 teaspoons curry powder
250mL water
1 large chicken breast fillet, diced
1 carrot sliced
1 stick celery finely sliced
3 spring onions, sliced
1 bell pepper, seeded and sliced
½ courgette, sliced

Method:
1. Mix the water, stock, curry powder and rice inside your instant pot bowl.
2. Add all the veg and then the chicken.
3. Give it a gentle stir to wet all the ingredients.
4. Lid on. Close. Seal.
5. Cook on High for 7 minutes.
6. Natural pressure release for 7 minutes and then Quick release.
7. Stir vigorously, to release the starches to make the sauce creamy.
8. Stand for 2 minutes.
9. Serve, enjoy, enjoy.