Thai Green Chicken Curry
This recipe is adapted from Reddy's (2008) Low GI Thai Green Chicken Curry and the guidelines on the Thai Green Curry paste packaging. To reduce the GI, halve the Coconut milk, which also makes the curry less creamy and more thicker. The Thai Green Curry Paste, Chicken Stock, and Fish Sauce are the largest contributors of added salt to this recipe. The Thai green curry paste is also accounts for one-third of the added sugar and almost half of the saturated fats. Being able to flavour the curry yourself will help to reduce the baddies from this dish.
Allergens: fish (optional fish sauce).
Nutritional information - per serving: Energy 2484kJ/593kCal, 29.8g Fat (15.2g saturated), 29.0g Carbohydrates (9.7g sugar), 5.8g Fibre, 52.7g Protein, 3514.9mg Salt.
Total cooking time: 45 minutes.
Cost of Ingredients: £2.40 per serving [as at 4 August 2017].
- 15ml (1 tablespoon) vegetable oil;
- 150g (1 large) Onion, finely chopped;
- 50g (2 medium) Green chillies, thinly sliced;
- 100g (4-6 tablespoons) Thai Green curry paste, to tase;
- 15g (1 stalk) Lemongrass, crushed [do not slice/chop];
- 600g Chicken breasts or thigh fillets, thinly sliced;
- 500ml (1 pot) Hot Chicken Stock;
- 400ml (1 can) Coconut milk;
- 200g Brown Basmati rice;
- 250g Green beans or (mangetout), sliced;
- 10g (2-3 tablespoons) Fresh Coriander, chopped;
- 15ml (1 tablespoon) Fish Sauce, optional to taste.
- Heat the oil in a large, heavy-based frying pan or wok, meanwhile chop the onions and chillies.
- Add onion and chillies and cook gently for five minutes; Use this time to slice the chicken.
- Add lemongrass and chicken and cook, stirring frequently, for a further five minutes, until the chicken is cooked.
- Add curry paste and cook, stirring frequently, for two minutes.
- RICE: Bring a large saucepan of water to boil. Add the rice and return the water to the boil. Stir, then reduce the heat and simmer for 11 minutes. Drain and let stand for two minutes.
- CURRY: Add diluted stock and coconut milk and bring to the boil. Reduce heat and simmer for 15 - 20 minutes, until the chicken is tender.
- GREENS: Meanwhile, bring a separate saucepan of water to the boil. Add the green beans and cook for 6 - 8 minutes, then drain. Chop the coriander. Remove lemongrass from the curry and stir in the beans and most of the coriander.
- Serve: Prepare the serving plate with a bed of rice and the greens. Spoon the curry onto the bed of rice and sprinkle with the remaining coriander.
Fajitas is a dish from Northern Mexico that is typically served sizzling on a skillet. This variation is adapted for a modest home cooked meal, to keep the flavour, but using more regular utensils.
Allergens: Wheat gluten (Tortilla).
Nutritional information - per serving: Energy 2835kJ/676kCal, 26.39g Fat (4.91g saturated), 53.95g Carbohydrates (12.07g sugar), 11.51g Fibre, 50.33g Protein, 4067mg Salt.
Total time: 35 minutes.
Cost of Ingredients: £2.47 per serving [as at 8 December 2017].
- 30ml (2 tablespoon) frying oil;
- 500g boneless chicken breast;
- 1 large onion;
- 30g Old El Paso Roasted Tomato & Pepper (Medium) Seasoning Mix for Fajitas.
- 1 large red and green pepper;
- 8 medium-sized mushrooms (optional);
- 8 x 20cm [8"] Wholemeal Tortillas;
- Salsa to taste;
- Guacamole (2 x Avocados, 1 x level teaspoon salt).
Preparation [20 min]:
- Slice the chicken breast into thin strips.
- Thinly slice the onion.
- Slice the peppers.
- Peel, pit and mash the avocados; sprinkle the salt and mix to make guacamole.
Method [15 min]:
- Heat a heavy based frying pan until very hot, add a splash of oil, and stir-fry the chicken for approximately 5 minutes until well browned.
- Tortillas: Heat a dry non-stick frying pan on medium heat for about 6 minutes.
- Add the sliced onion and seasoning mix, turn the mixture well to evenly spread the seasoning, and fry fora further 2-3 minutes.
- Add the peppers (and mushrooms).
- Sizzle away for a further 3-4 minutes, tossing until the chicken is browned and cooked through, keeping the vegetables crunchy.
- Tortillas: Place on the heated dry frying pan for 40 seconds each side. Store the tortillas in a Tortilla Pot (or tea towel) until serving.
- Lay a heated tortilla flat on a serving plate.
- Spread the guacamole generously into the middle of the tortilla along the a diameter.
- Spoon the filling into the middle the tortilla and top with the salsa (plus additional garnish if desired).
- Fold both the sides over the bottom and eat with your fingers.
Hints and tips:
- Tortillas could be heated by wrapping in foil and placed in a pre-heated oven at 180°C (350°F/Gas mark 4) for 10 minutes.
- For the real Mexican experience serve sizzling hot from the skillet for all to share.
- Don't overfill your tortilla or it won't fold properly!
Rack of Lamb
Hussey (2008) presents a recipe for Lamb Ribs, however the portion size is very large when the kilojoules are counted. Hence the serving size has been revised. The ingredients are the same, however the method has been altered for the non-professional in home-kitchen. Some ingredients require substitution to reduce the fat content.
Allergens: Dairy, wheat gluten.
Nutrition facts (per serving): Energy 2731kJ/656kCal, 240g Fat (16.9g saturated), 8.1g Carbohydrates (2.3g sugar), 1.3g Fibre, 76.6g Protein, 1232mg Salt.
Preparation time: 15 minutes.
Cooking time: 0 hour 55 minutes.
Cost of ingredients:
£3.47 per serving [as at 10 August 2017].
2 shallots, chopped finely;
3 large garlic cloves, diced;
- 50g Parmesan, freshly grated;
- 2 bunches thyme;
- 1 bunch flat-leaf parsley, chopped finely - it needs to stick to the lamb, so the smaller the better;
- 50g single or double cream;
- 100g soft butter;
- 100g breadcrumbs (run a few slices of bread through a blender rather than buying it in a bag);
- 1 medium-sized free-range egg;
- 3 tbsp mustard;
- 2 tbsp cooking oil;
- 1kg rack of lamb with long ribs - ask the butcher to divide it into two halves and remove the backbone;
- Salt and freshly ground pepper (for taste only);
- Garnish (personal choice).
- Peel and chop the Garlic and Shallot.
- Extract the leaves and soft stems from the thick stalks of the Thyme and Parsley - mix into the shallot and garlic.
- Grate the parmesan cheese into the herb mix.
- Lamb: Preheat the oven at 200°C.
- Herb Mix: Mix the Parmesan, thyme and parsley, half of the breadcrumbs, shallots and garlic into a mixer and chop.
- Herb Mix: Pour into a pan with the cream and 60g butter. Stir over a low heat. Leave to cool.
- Lamb: "Heat the oil in a roasting tin and brown the rack of lamb on all sides on a high heat to seal in the flavour. Season with salt and put into a preheated oven (200ºC) for about 10 minutes, then take out" (Hussey, 2008).
- Herb Mix: "Transfer the herb mixture to a bowl and work in the leftover breadcrumbs plus half of the remaining butter (20g) and egg with your fingers until it's paste-like."
- Mustard butter: In a separate bowl, mix the mustard with the remaining 20g of butter.
- Combine: Spread the mustard butter over the mean, then cover evenly with the herb mixture to form the crust.
- Cooking: Turn oven up to 220ºC, return the meat and cook for a further 10 minutes (rare) / 15 minutes (medium). Leave to rest for 5 minutes, cut each half into into three rib portions and serve. (Hussey, 2008).
- "Serve with blanched vegetables drizzled in olive oil. (Hussey, 2008)."
Hussey (2008) suggests that "when cleaning the ribs, use the back of a sharp knife to remove any bits. Try wrapping the exposed bone in silver foil to keep it from scorching."
Hussey, M., 2008. Rustle up a rack of lamb. [printed edition] WebSite www.ShortList.com [Accessed 2008].
"Fish is a great alternative to red meat. It's light, can be cookied quickly and absorbs more flavour that its four-legged counterparts." (Hussey, 2008). Please email me your experience and suggestions to improve the recipe over time.
Total cooking time: _ hour __ minutes.
For the salad:
- 1/4 bay leaf;
- 3 parsley stalks (remove leaves and put aside for the vinaigrette);
- 1 tsp black peppercorns, crushed;
- 2 onions, roughly chopped;
- 300g (4) scampi tails, shells intact;
- 4 small squid;
- 200g hake or any other sustainably caught fleshy fish;
- 1 tbsp olive oil;
- 400g fresh mussels, in their shells;
- 50ml white wine.
For the vinaigrette:
- 3 garlic cloves, peeled and chopped;
- 2 tbsp white wine vinegar;
- Juice of half a lemon;
- 1 tbsp English mustard;
- 6 tbsp olive oil;
- 1 red chilli, de-seeded and chopped;
- 2 tbsp parsley, roughly chopped;
- Lettuce leaves (gem or romaine)
For the salad:
- "Put the bay leaf, parsley, pepper and half the onion into a pan of water and bring to boil."
- "Add the scampi then set aside for 5 minutes."
- "Remove the scampi, re-boil the liquid, add the squid and poach for 12 minutes."
- "Add the hake and take off the heat."
- "In a frying pan, heat the olive oil and sweat the remaining onion."
- "Put the mussels and white wine into the pan. Season and cover for 3-4minutes until the mussels start to open."
- "Once cooked, keep the juice and remove the mussels from their shells.
For the vinaigrette:
- "Mix the garlic, vinegar, lemon juice,mustard, and 4 tbsp of the mussel liquid."
- "Whisk the olive oil in, then add the chilli and parsley."
- "Drain the hake and squid, de-shell the scampi and slice."
"Mix it together in a bowl and serve in the lettuce."
Hussey, M., 2008. Whip up a seafood salad. [printed edition] WebSite www.ShortList.com [Accessed 2008].
Honey-glazed Salmon with Herby Couscous salad
Allergens: Soya, fish.
Nutrition facts (per serving): Energy kJ/kCal, __._g Fat (__._g saturated), _._g Cabohydrates (_._g sugars), _._g Fibre, __._g Protein, ____mg Salt.
Total preparation + cooking time: 0 hour 35 minutes.
Cost of ingredients: £_.__ per serving [as at dd mmm ccyy].
- 200g couscous,
- 400ml cold water,
- 2 tbsp clear honey,
- 3 tbsp light soy sauce,
- 2 Salmon fillets,
- 250g asparagus,
- 2 red peppers, deseeded and finely sliced,
- 2 tbsp mustard seeds, toasted,
- zest of 1 lemon,
- ½ teaspoon oil,
- bunch of mint leaves, chopped,
- bunch of flat leaf parsley, chopped.
- Place the couscous in a bowl, pour over 400ml cold water, and soak for 10 minutes.
- Meanwhile, mix together the honey and soy sauce in a shallow dish, then add salmon fillets. Cover and leave in the fridge for 15 minutes.
- Steam or griddle the asparagus. Fork through the couscous to separate the grains and mix the asparagus, peppers, mustard seeds and lemon zest.
- Heat 1 tbsp of oil in a non-stick frying pan, add the fish and cook over a medium heat for 3-4 minutes each side, adding the marinade for the final minute.
- Stir the herbs into the couscous and divide between 4 plates.
- Serve the salmon on top and drizzle over any pan juices.
Trout with Wild Garlic and mashed potato
Wild garlic is more potent than regular supermarket versions and is great in salads, soups, or mashed potato. (Hussey, 2008). Below is my twist on Hussey's (2008) recipie, and pictured is the result of my first attempt.
Total cooking time: 1 hour 20 minutes.
Cost of ingredients: £3.81 per person [23 July 2017]
- 4 x 180g (medium-sized) floury sweet potatoes;
- 200ml water [substituted from 100ml milk];
- 2 bunches of wild garlic [substitute with a bulb of garlic cloves if necessary];
- 90g double cream cheese (add a bit of double cream to Philadelphia if you can't find any) [Reduced from 100g];
- Grated nutmeg;
- Pepper for seasoning;
- 4 trout, gutted (freshwater trout is better, but sea trout also works);
- 4 strips of silver foil, big enough to wrap the trout in;
- 5g butter to line the foil,
- Kitchen string for tying.
- 4 tbsp toasted flaked almonds [increased from 2 tbsp];
- 1 lemon sliced into chunks.
PREPARATION (10 minutes):
- Peel and cut the potatoes into rough chunks.
- "Cook the potatoes in the water for about 20 minutes until soft.
- "Chop a handful of garlic leaves" for use later with the mash.
- "While cooking, lay four pieces of string over each strip of buttered foil, followed by a leaf of wild garlic." "Season the trout"
- "When the potatoes are ready, mash them with the cream cheese, nutmeg and seasoning."
- Add the chopped garlic leaves to the mash.
- "Preheat the oven to 200ºC."
- "Stuff the trout cavity with the mash. Lay them across the string and leaves you prepared. Place another garlic leaf in the line with the leaves underneath. Tuck the garlic under to form a parcel. Bring the string round the fish and toe - creating four individual parcels."
- "Once you've prepared your trout parcels, wrap them in silver foil and place on a baking tray.
- Oven cook for 30 minutes.
- While cooking prepare some vegetables and/or salad of your choice to accompany the main meal.
- While cooking slice the lemon into chunks.
- Scatter the toasted almond flakes over the trout and garnish with the lemon chunks, and serve.
Hussey (2008) suggests that "for maximum flavour, make sure the foil is tightly sealed so none of the flavours can escape."
Hussey, M., 2008. Treat a trout with garlic. [printed edition] WebSite www.ShortList.com [Accessed 2008].
Midday Snack options
Choose foods with a low Lyycaemic Index to keep you feeling satisfied for longer.
- A handful of nuts and raisins (Reddy, 2008) .
- Nut and seed muesli bar (with less than 10 grams sugar) (Reddy, 2008) .
- Oatmeal crackers topped with hummus (Reddy, 2008) .
- Fat-free yoghurt mixed with fresh fruit [cherries, plums and grapefruit are the lowest GI options] (Reddy, 2008) .
- Banana smoothie made with skimmed milk or low-fat yoghurt (Reddy, 2008).
Blueberry-Walnut Pancakes with Maple YoghurtHow come?
- Sports nutritionist Colleen Cooke says: "That part-whole-grain makes sense because it provides both slow- and quick-release carbs; white-flour pancakes with syrup will cause a blood-sugar spike, while all whole grains would be hard to digest pre-run. Fat and protein in the waluts and yoghurt also keep the blood-sugar steady" (LAsher, 2008). Nutritionist and competitive runner Jackie Dikos says: "Eating antioxidant-rich blueberries with carbs and protein can reduce the amount of muscle soreness that occurs after a high-ileage training run" (Lasher, 2008).
Allergens: dairy, wheat.
Total time: 15 minutes.
How to (Lasher, 2008):
Microwave 3/4 cup frozen blueverries for one minute, rinse, and drain them.
- Stir together four tablespoons plain yoghurt and two tablespoons maple syrup.
- Prepare a part-whole-grain pancake batter according to the package directions.
- Gently stir in the blueberries.
- Cook pancakes.
- Drizzle with maple yoghurt and sprinkle with two tablespoons chopped walnnuts.
"You're going for a run in half an hour and your stomach is grwling. What do you eat to tide you over without upsetting your stomach?" Sports nutritionist Colleen Cooke says "Go for 150 calories of low-fibre, low-fat foods that boost energy fast" (Lasher, 2008).
"This recipie is ideal for runners, cyclists and climbers. The dates and honey provide quick carbs, while the nuts are high in healthy fats, which help sustain energy levels" (Lasher, 2008). Sports nutritionist Colleen Cooke says: "People doing the fat-free thing often find they're hungry all the time" (Lasher, 2008). Nutritionist and competitive runner Jackie Dikos says: "The oats keep cholesterol in check, and research shows the fibre in oats may offset the risk of upper-respiratory infection, which are common in runners" (Lasher, 2008).
Total time: 15 minutes.
Serves: 12 snack bars.
How to (Lasher, 2008):
- Combine two cups rolled oats, one cup unsweetened coconut, and ½ cup each: dates (or rainsins), raw almonds, sesame seeds, sunflower seeds, cashews.
- Mix 1½ cups natural peanut butter with one cup honey and one teaspoon vanilla.
- Microwave for one minute.
- Combine wet and dry ingredients. On a greased baking sheet, spread mixture into 3cm high rectangle.
- Cut into 12 bars (or if time allows, bake at 180°C for 15 minutes.
Quick-fix pre-run snacks:
- Banana and a few nuts or teaspoon of peanut butter (Lasher, 2008).
- Handful of low-fibre cereal (Lasher, 2008).
- Hemp-seed butter - a "relative of the marijuana plant," but without the psychoactive compounds. An "execellent source of protein, as well as omega-3s." (Lasher, 2008).
- A few crackers with a teaspoon of honey (Lasher, 2008).
- A bagel with honey or jam (Lasher, 2008).
Chicken sausage pasta
"This well-balanced one-dish meal provides protein for muscle recovery and ample carbs to restock glycogen stores. The chicken sausage and feta replenish sodium, and heaps of antioxidant-rich vegetables lessen muscle fatigue caused by the ffree radicals we produce when we run. Just don't overcooke your veggies. This receipie's quick sauté method keeps all the good stuff in." (Lasher, 2008) (Lasher, 2008). Nutritionist and competitive runner Jackie Dikos says: "A common ways to destroy a vegetable is to boil it and then drain out all the water, which contains the nutrients" (Lasher, 2008).
Allergens: dairy, wheat, soya (sausage).
Total time: 15 minutes.
How to (Lasher, 2008):
- In a pan, heat one tablespoon olive oil, two cups frozen broccoli and one cup frozen sliced bell peppers.
- Cover and cook until the vegetables are warm.
- Remove from pan.
- Slice two pre-cooked chicken sausages into rounds.
- Cook in the pan with one tablespoon of oil until lightly browned.
- Cook two cups fresh rigatoni. Drain pasta and toss with vegetables and sausage.
- Top with fresh basil, four tablespoons crumbled feta, and freshly ground black pepper.
Thai Beef Salad
"Beef is an excellent source of iron, which is essential for oxygen transport, and the body absorbs iron better from meat than plant sources. Avoid high amounts of saturated fat by choosing leaner cuts, such as sirloin flank steak and roast beef. Lettuce, fresh herbs and cabbage are good antioxidant sources." (Lasher, 2008) Nutritionist and competitive runner Jackie Dikos says: "Cabbage is a cancer fighter. Studies show that the sulforaphane, a chemical found in the oft-overlooked vegetable, protects against cancer by increasing production of the enzymes that help flush out cancer-causing chemicals." (Lasher, 2008)
Allergens: wheat, soya, sesame seed.
Total time: 15 minutes.
How to (Lasher, 2008):
- For the dressing, whisk together the juice of one lime, two teaspoons soya sauce, two teaspoons sesame oil and a large pinch of red-pepper flakes.
- Combine two cups pre-shredded cabbage, ½ cup mixed chopped herbs, and one thiny sliced spring onion. Toss without the dressing.
- Top with 230ml pre-cooked flank steak or deli roast beef. Pair with whole-wheat crisps, such as Vita Snack.
Lasher, Melissa Wagenberg, 2008. SuperFast. Runners World [printed magazine] December 2008, pp. 34-36. Website <www.runnersworld.co.za>.
Reddy, Simon, 2008. Be Gut-free this summer - Week 1 Kick Start. Sport [printed magazine] 23 May 2008, pp. 48.