Just Carl

A 200 cal meal starts off Food Week. I promised I’d focus more on healthy food, so let’s try this!

As with all stir-fry dishes, you can add/take whatever you do/don’t like from this. This is a serving for one, so adjust accordingly for more people.

Stir-Fried Chicken with Gingered Vegetables

Ingredients

• 1/2 boneless, skinless chicken breast, about 6 ounces, sliced into strips
• salt to taste
• freshly ground black pepper
• 1/2 teaspoon vegetable oil or peanut oil
• 1/2 cup broccoli florets
• 1/2 teaspoon sesame oil
• 1/2 clove garlic, peeled
• 1 teaspoon freshly grated ginger
• 1/3 cup sliced carrots
• 1/3 cup snow peas
• 1/4 large red bell pepper, sliced into strips
• 1 pinch (or to taste) hot pepper flakes
• 1 teaspoon rice vinegar or sherry vinegar
• 1 teaspoon low-sodium soy sauce

Method:

1. Bring a medium pot of salted water to a boil.

2. Meanwhile, season the chicken with salt and pepper. Heat the vegetable oil in a nonstick wok or large nonstick skillet over high heat. When the oil is hot, add the chicken and cook, tossing with a wooden spoon, until the chicken begins to brown. Turn off the heat and transfer the chicken to a plate.

3. Blanch the broccoli in the boiling water until the stems just begin to get tender, about 1 or 2 minutes. Drain and set aside.

4. Add the sesame oil and garlic cloves to the wok. Turn the heat to medium and cook until the garlic is fragrant and lightly golden. Remove the garlic, add the ginger and cook for another minute.

5. Turn the heat to high, add the carrots and cook, tossing with a wooden spoon, for 2 minutes. Add the peas, red peppers and hot pepper flakes, continue tossing with the spoon and cook for 1 minute more. Add the chicken, broccoli, vinegar and soy sauce and cook for 2 minutes more. Serve immediately over a bed of rice.

Nutritional Information

Calories: 200
Fat: 7g
Protein: 22g
Sodium: 268mg
Carbohydrate: 13g
Fiber: 4g
Saturated Fat: 1g

I like my snacks. No matter what, I will always eat between meals. Here’s something for those of you like me, without destorying your calorie limit.

Ingredients

• 2 large baking potatoes, thoroughly scrubbed
• spray olive oil
• salt
• freshly ground black pepper

*Extra*

• Whatever seasoning you want to try

Method
1. Preheat the oven to 350°F.

2. Thinly slice the potatoes on a mandoline or in a food processor. They should be no more than 1/8 inch thick. Blot the potato slices dry on paper towels.

3. Lightly spray two nonstick baking sheets with spray oil. Arrange the potato slices on top in a single layer and spray the tops with oil. Season with salt and pepper.

4. Bake the chips until golden brown, 15 to 20 minutes. Transfer the chips to a cake rack to cool.

Note: If you have any chips leftover the next day and they become soggy, simply re-bake them for a few minutes. They’ll crisp as they cool.

Serving Size: about 15 chips

Nutritional Information
Calories: 71
Fat: 2g
Protein: 2g
Sodium: 128mg
Carbohydrate: 13g
Fiber: 2g
Saturated Fat: Nil

Serves 6, apparently… although I doubt that would leave you with 6 fulfilled snackers. I’d say 3, then double the calories.

Extras: I particularly like these because they give limitless possibilities in terms of flavouring. You can season them with whatever you fancy, but remember some seasonings may increase cals. Chilli powder, paprika, garlic powder, dried cheeses, etc.

Then why not make some low fat dip? I might make a new post for dips, but for now, you can find a great healthy list here: http://hubpages.com/hub/Fat-Free_Dips

Rustic Fresh Blueberry Peach Tart

Home made dessert with only 189 cals. I’ll say no more.

Ingredients

• 1 cup flour
• 6 tablespoons sugar
• 1/4 teaspoon salt
• 6 tablespoons very cold butter
• 3 tablespoons ice cold water
• 1 cup blueberries
• 1 cup peeled, sliced peaches

Method

1. Preheat the oven to 400°F.

2. Place the flour, 2 tablespoons of the sugar, salt and butter in a food processor fitted with blade attachment.

3. Process the mixture until the butter is the size of small peas.

4. With the motor running, add the water and process for 15 seconds.

5. Turn the crumbly dough onto a work surface and form it into a disc. Chill for several hours.

6. Roll the dough out to a 9” or 10” shell.

7. Put the dough on a baking sheet and pile the blueberries and peaches toward the center. Sprinkle the fruit with the remaining sugar.

8. Gently fold the edges of the dough to contain the fruit.

9. Bake until the crust is lightly golden, about 20 to 30 minutes.

Serving Size: 1/8 of the tart

Nutritional Information (Based on 1/8 of the tart)

Calories: 189
Fat: 9g
Protein: 2g
Sodium: 76mg
Carbohydrate: 26g
Fiber: 1g
Saturated Fat: 5g

Oatmeal Cake with Maple Syrup Meringue

Ingredients
For the cake:

• 1 cup boiling water
• 3/4 cup rolled oats
• 1 1/2 cups unbleached flour
• 3/4 cup firmly packed light brown sugar 3/4 cup granulated sugar
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 cup applesauce
• 2 egg whites
• teaspoon vanilla extract

For the meringue:

• 1 cup maple syrup
• 3 egg whites

Method

1.Preheat the oven to 350°F. Spray two 9-inch round cake pans with vegetable spray and lightly dust with flour.

2. Pour boiling water over the oats, cover and let stand 20 minutes.

3. Meanwhile, combine the flour, sugars, baking soda, salt, cinnamon, and nutmeg in a large mixing bowl.

4. Combine the applesauce, 2 egg whites and vanilla in a small bowl and blend well.

5. Add the applesauce mixture and oatmeal to the dry ingredients and mix well with a fork until blended.

6. Spoon the batter into the cake pans and bake for 25-30 minutes, or until cake tester inserted into center of cakes comes out clean.

7. Cover the top of the cakes with waxed paper, invert and cool on cake racks.

To make meringue:

1. Boil the maple syrup to “firm-ball” stage (248 degrees on your candy thermometer).

2. Beat 3 egg whites until they form stiff peaks but are not dry.

3. Gradually add the hot maple syrup to beaten egg whites and beat until fluffy.

Put it all together:

1. Set the first cake layer on a 9-inch cardboard round or cake plate.

2. Place 3-inch strips of waxed paper under edges of cake (this will prevent any frosting from getting on the plate).

3. Spread a thick layer of meringue on the first layer .

4. Place the second layer on top and frost the top and sides of the cake with the remaining meringue.

5. Remove and discard waxed paper strips.

Nutritional Information (Per slice, 1/12 of the cake)

Calories: 260
Fat: 1g
Protein: 4g
Sodium: Nil
Carbohydrate: 61g
Fiber: 1g
Saturated Fat: Nil

Potato and Leek Soup

This is a particular favourite of mine. I know it’s not the most obvious of “Irish” dishes, but most of my memories of travelling the irish countryside as a kid involve visits to old-fashioned Irish pubs that served this. So for me… it’s as Irish as you get. It’s a shame I’ve never made it before now, so let’s see what we can do…

(And yes, I’m still using your crazy american measurements of “cups” and “quarts”.)

Ingredients

• 1 tablespoon peanut oil
• 1/2 cup finely chopped onions
• 2 cups chopped leeks, well rinsed
• 1 sprig fresh thyme, or 1/4 teaspoon dried thyme
• salt to taste
• white pepper to taste
• about 1 1/2 quarts chicken stock
• 2 cups peeled potatoes, cut into 1/2” cubes (keep in bowl of water so they do not discolor)
• 1 tablespoon chopped, fresh chives

Method

1. Heat the peanut oil in a saucepan over low heat. Add the onion, leek and thyme, season lightly with salt and pepper, and cook for 15 minutes.

2. Add the stock and bring to a boil quickly over high heat.

3. Lower the heat and simmer for 15 minutes, or until the leeks are completely tender.

4. Add the potatoes and simmer about 10 minutes more, or until the potatoes are tender.

5. Puree in a blender.

6. Adjust the salt and pepper to taste.

7. Serve garnished with chives.

Serving Size: 1 1/4 cups

Note: As with most soups, they can be changed to suit your taste… by either playing around with the seasoning, or adding new ingredients.

Nutritional Information

Number of servings: 6
Calories: 114
Fat: 4g
Protein: 5g
Sodium: 422mg
Carbohydrate: 16g
Fiber: 2g
Saturated Fat: 1g

Part One Here

Spinach Dip

Ingredients

• 1 (10-oz.) package frozen chopped spinach
• 1 cup nonfat yogurt
• 1 cup nonfat sour cream
• 1 (8-oz.) can water chestnuts
• 3 green onions
• 1 packet dry vegetable soup mix

Method

1. Defrost spinach ahead of time, drain and press dry
2. Drain and chop chestnuts; chop green onions
3. Combine all ingredients except spinach, mix well. Fold in spinach last, mix well.
4. Refrigerate 3 hours before serving.

—

Spicy Chili Dip

Ingredients

• 16-oz nonfat cottage cheese
• 1/3 cup chili sauce
• 1 Tbsp Worcestershire sauce
• 1/2 onion minced
• 2 Tbsp pickle relish
• 1 tsp chili powder (or to taste)
• 1/2 tsp cumin (or to taste)

Method

1. Drain cottage cheese. Place in blender, puree
2. Add chili and Worcestershire sauces, onion, and relish. Blend
3. Mix in seasonings to taste.

—

Goat Cheese and Yogurt Dip

Ingredients

• 1 cup plain non fat yogurt
• 4 ounces fresh goat cheese (plain or herbed)
• 1 tablespoon extra virgin olive oil
• 1 teaspoon finely grated lemon zest
• 2 tablespoons chopped, fresh chives

Method

1. Line a strainer with cheesecloth and place it over a deep bowl. Add the yogurt to the strainer, cover and refrigerate overnight. The yogurt will drain and thicken overnight. Discard the liquid. (This can be done in advance and stored for up to one week.)
2. In a food processor, combine the goat cheese, olive oil, zest and drained yogurt. Fold in the chives (save some to sprinkle on top).
3. This can be made in advance and stored in the refrigerator for up to 3 days.

Great with vegetables or baguette slices.

—

Minted Cucumber Dip

Ingredients

• 1 medium size cucumber, peeled and seeded
• 1 cup yogurt
• 1 tablespoon fresh, finely chopped mint

Method

1. Puree the cucumber in a blender until chunky but not liquefied. Stir in the yogurt and mint.
2. Serve with raw vegetables, pita bread or spicy foods.

This one wins the “Carl’s shit-easy-to-make” choice award.

—

Chili Tomato Salsa

Ingredients

• Tomatoes - 4 to 5
• Shallot - 1 (peel and dice)
• Garlic - 2 cloves
• Basil leaves - 1 to 2 tablespoons
• Olive oil - 2 teaspoon
• Green chilies - 2 to 4
• Salt and black pepper

Method

1. In a food processor, whizz the shallot, garlic, and basil until finely diced.
2. Halve the tomatoes, and add into the food processor. Process until the mixture is well blended, and coarsely chopped.
3. Add in olive oil, salt, and pepper. Run the processor until it’s well mixed.
4. Finely dice up the green chilies and mix in with the sauce.

Adjust amount of chillies and tomatoes to suit your taste

—

Right… I think that should wrap up “Dip Day”. :o)

Remember, every single one of the dips shared today can be played around with. Sticking to exact ingredients is fine, but perhaps a little boring. Not to mention how we all have different taste buds. So feel free to play around with quantity, and even throw in some extra ingredients yourself.

Food Week out.

Last months Food Week went down very well indeed. Not only did it produce a lot of great responses and flattering sharing of said food amongst the fitblrs, it also opened the door to a whole new section of Tumblr… the Foodies.

The “Food” section of tumblr is actually quite different to the “Health and Fitness” part, although there are some obvious links.

Anyway, since it was such a success when I did it alone, I’m hoping to get more people involved this time to make it even bigger. Anyone can take part. You don’t have to be a Fitblr or a Foodie, as long as you have some decent food to share, it’s welcome.

So… starting next Monday (the 20th), we’re having another one, but this time, it’s up to you to spread the word of good food. If you want, you can Submit your recipes and ideas to me, or leave them in my Ask Box. Of course, I will make sure you get full credit for your submissions, should you choose to share them through me. Otherwise, just blog them yourselves and stick “food week” in the title and tags next week.

Feel free to start entering your submissions now. It’ll give me time to look through them all and make sure all ideas and recipes get shared.

Doesn’t have to be a big meal… it can be a simple smoothie, your favourite fruit, your favourite health snacks, a cake, some cereals, nuts, etc, or… it could also be a big meal! Anything goes, we’re not too picky here. :o)

So spread the word and make sure everyone knows about September’s FOOD WEEK!