The healthy way

March 16, 2017

 

Hi all

Since leaving the pub I have become more aware of what I eat and how to cook the healthier way, so I thought I would share some of my thoughts and twists on recipes that are not too time consuming for the busy person at home, Along with some recipes for intolerances and allergies as this seems to be a growing issue and some people get a little stuck.

I aim to give you a main and dessert idea in every month of the Bentham News, the healthier recipes will have an approximate breakdown of calories and nutritional information for people with goals in mind.

Chicken & Ham filo Pie (4 people)

3 chicken fillets diced

50g fresh spinach leaves

1 gammon steak (fat off) diced

1 pot ½ fat crème fraiche

2 springs or ½ tsp of Thyme

1 tsp Fresh or Lazy garlic

100ml white wine

25g butter

1 Chicken stock cube or stock pot

1 pack filo pastry (6 sheets)

Approx. 312 kcal per serving of pie only, 30g protein, 19.8g carbs, 10.2g fat

Pan Fry the gammon in butter on a medium heat for 5 minutes then add the chicken and a teaspoon of lazy garlic and cook for an additional 5 minutes until the chicken is cooked through. Then add the chicken stock in 100 ml of hot water with 100ml of white wine and the thyme, stir, cover then cook for a further 5 minutes then adding the crème fraiche and spinach, stir, cover then simmer until sauce has thickened and the spinach has wilted, if you need to add a little cornflour mixed with a little cold water to help this along.

When the filling is ready place in pie dish and top with loosely scrunched sheets of filo pastry, and brush with a little melted butter and warm milk.

Place in the oven on around 170 degrees in a fan oven or gas mark 7 and as the filling is hot and the pastry is thin this will not really take more than 10 minutes depending on your oven, take out when the pastry is crisp and browned. I enjoy this with steamed broccoli and roasted vine tomatoes for a low carb option.

Easy dairy free coconut and chocolate mousse serves 2

1 can coconut milk, cooled not shaken.

30g cocoa powder

2tbs honey

Using only the coconut cream from the can, not the liquid, and using an electric whisk or mixer combine with the honey and cocoa until light and it’s as easy as that!

I layer with fruits like strawberries, raspberries or blueberries but you could add crushed almonds or pistachios, and dark chocolate drops or shavings. If you like it sweeter then add a little more honey.

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