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A journal of running, healthy food, mountains, bikes and technology by Julia Revitt

Recipes

Contents

  1. Turkey pasta bake
  2. Bean burgers
  3. Chicken curry
  4. Curried lentil & vegetable soup
  5. Muesli
  6. Pilau Rice
  7. Tomato & bean soup
  8. Raisin Buns
  9. Chicken Burgers
  10. Pasta bean salad
  11. Spinach & Onion Quiche
  12. Salmon with garlic & rosemary
  13. Tea Loaf
  14. Chicken Tikka Masala

Designed to keep you fuller for longer, these recipes can be used as part of a weight loss program or for sports people needing a slow release of energy to fuel their training.

Turkey pasta bake

My most popular recipe so far. Turkey pasta bake is full of flavour, this pasta dish is low in saturated fat and an excellent source of quality protein. It’ll keep you full for ages and requires no accompaniments. I love this dish as an alternative to the traditional Sunday roast.

Mince the turkey breast in a food processor/blender or chop into small pieces. Brown in a non stick saucepan, breaking up any large pieces with a wooden spoon until well browned all over. Add the vegetables, puree and stock, season with black pepper. Bring to the boil, cover and simmer for 1 hour.

Preheat the over to 180c. Cook the pasta according to it’s instructions. Drain pasta and mix with the turkey sauce, transfer to an ovenproof dish. Sprinkle with grated cheese and bake for 20 – 30 minutes until lightly browned on top.

Serves 2
Nutritional information per serving
kcalories 520
Carbohydrates 48g
Protein 29g
Fat 11g
Saturated fat 4g
Fibre 2g

Bean burgers

The classic bean burger recipe. What can I say – delicious!

Ingredients

Heat the oil and soften the onion and garlic, covered for 5-6 minutes. Add the cumin seeds and cook for a further 3 minutes. Off the heat, stir in the parsley and the beans. Mash until smooth or blend in a food processor. Stir in the bread crumbs and then the egg, mixing thoroughly. Season to taste with the chilli powder, salt and pepper. Shape into 4 burgers and fry in hot, shallow olive oil for 3-4 minutes on each side or until lightly browned. Serve inside the warm baps with a little chopped salad and a slice of cheese.

Serves 4
Nutritional information per serving
kcalories 414
Carbohydrates 70g
Protein 24g
Fat 5g
Saturated fat 1g
Fibre 16g

Chicken curry

This scrumptious chicken curry recipe is made with organic free range chicken and is very low fat. It is a mild curry, full of natural ingredients, an excellent source of quality protein and vitamins A & K. Vitamin A is needed for healthy skin, eyes and hair and vitamin K is vital for the blood. I’ve been experimenting with chicken curry recipes for a couple of years and think I’ve got it pinned – let me know what you think!

Pull the chicken or turkey apart with your fingers into strips and coat in 2 tsp of the curry powder. Leave in the fridge while you prepare the rest of the ingredients.

Put the chopped vegetables, apple and garlic into a non-stick pan of water. Add the chicken stock cube, 1 tsp of curry powder and the squirt of tomato puree. Stir in the chicken or turkey, simmer and cover with lid. Leave to cook for at least an hour but the longer the better – just make sure the mixture doesn’t dry out and add more water if necessary.

Mix the 3 tsp of plain flour with about 50 ml of cold water until it resembles milk. Do not worry about any small lumps as these will disappear in the cooking process. About 10 minutes before serving, add the flour/water mixture. Keep stirring now as it will tend to stick with the flour added.

Cook 125g brown rice and serve in a warmed dish.

Serves 2
Nutritional information per serving
kcalories 384
Carbohydrates 64g
Protein 16g
Fat 4g
Saturated fat 1g
Fibre 6g

Curried lentil & vegetable soup

A lovely warming, filling soup.

Ingredients:

Heat the oil in a heavy-based saucepan and add the curry powder, cumin and onion. Gently fry for 5 minutes stirring constantly. Pour in the vegetable stock, bring to the boil and then add the tomato puree. Reduce the heat to a simmer, add the lentils, cover and simmer form 45 minutes or until the lentils are tender. Put the remaining vegetables in the pan, cover and simmer for a further 45 minutes. Serve garnished with the parsley.

Serves 4
Nutritional information per serving
kcalories 164
Carbohydrates 30g
Protein 9g
Fat 2g
Saturated fat 0g
Fibre 12g

Muesli

I’ve been working on a home made muesli recipe for a while now and I think I’ve come up with a simple but tasty recipe that’s full of fibre, essential fatty acids, vitamins and minerals.

The seed mix is made up from:

Mix the seeds together and crush in the blender. This enables easier digestion and allows the body to get at the nutrients inside. Make up enough for 1 week and keep it in an airtight container in the fridge. Add a couple of dessert spoonfuls of the seeds to 4 or 5 dessert spoonfuls of muesli and semi skimmed milk for a great meal at any time of the day.

PS; of course you can add many other ingredients to this basic recipe!

Pilau Rice

I love this pilau rice recipe as the carbohydrate base to a stirfry. Containing 3g of fibre per portion and an excellent source of magnesium which is needed for energy and good muscle function making this mouth watering recipe excellent running food! It adds a beautiful flavour to any dish – perfect for when plain rice just doesn’t cut it!

Heat the olive oil in a small saucepan and add the chopped onion. Fry gently for 5 mins to soften. Add the cumin seeds and turmeric and mix thoroughly.

Add the dry rice and mix. Pour over the boiling water, cover and simmer for 15 – 20 minutes on a really low heat until all the water has been absorbed.

Serve onto warmed plates but leave covered with a tea towel for 2 mins to allow the rice to dry a little and become more fluffy.

Serves 2
Nutritional information per serving
kcalories 236
Carbohydrates 48g
Protein 5g
Fat 3g
Saturated fat 0g
Fibre 3g

Tomato & bean soup

This soup recipe is low in calories but high in carbohydrates and fibre – when eaten for lunch it will keep you full until tea-time.

Ingredients:

Drain the soaked beans. In a large saucepan, combine the beans and 1 litre of water. Over high heat, bring to a boil. Skim off any foam which comes to the surface, reduce heat, simmer and cover until the beans are tender, 1-1.5 hours. Add water occasionally so the beans remain covered. Remove from heat.

Heat the olive oil in another large saucepan over a medium heat. Add the onion and cook until the onion begins to soften 3-4 minutes. Add the celery and carrot and continue cooking for 4-5 minutes longer. Add the tomatoes, garlic, bouillon, bay leaves, rosemary and sage and bring to the boil.

Cook uncovered for about 5 minutes until vegetables are tender. Add cooked beans and 1 litre of cooking liquid (make up with water if necessary). Bring to the boil. Add pasta and cook uncovered, until the pasta is tender. Stir in the chopped parsley and basil. Season with salt and pepper and serve garnished with a fresh basil leaf.

Serves 4
Nutritional information per serving
kcalories 199
Carbohydrates 28g
Protein 6g
Fat 8g
Saturated fat 1g
Fibre 7g

Raisin Buns

These wholegrain buns taste as sweet as normal buns but have only half the sugar. You can add some cinnamon or mixed spices for a special Christmas touch or swap the raisins for white choc chips for a more decadent treat. At only 125 kcalories per bun – you can afford a little sweet treat every now and then.

Mix the flour and baking powder in a bowl getting plenty of air into them. Add the eggs, margarine and soft brown sugar and mix thoroughly until smooth. Stir in the raisins.

Spoon mixture into 12 cupcake cases and bake at 180c (350f – gas mark 4) for 15 – 20 minutes or until golden brown.

Notes:

Choose your margarine wisely – do not use one with hydrogenated vegetable oils or trans fatty acids listed in the ingredients. An olive oil based margarine is best – I like Bertolli Olive Oil spread. As always, choose organic where you can and make sure your eggs are free range for the best taste and happiest chickens!

A lovely winter twist to these buns is to add a heaped teaspoon of mixed spices to the flour before mixing – makes a lovely spicy bun! Or swap the raisins for white choc chips for a more decadent treat!

These buns freeze wonderfully – a great way to keep them fresh.

Serves 1
Nutritional information per bun
kcalories 125
Carbohydrates 15g
Protein 2g
Fat 6g
Saturated fat 2g
Fibre 1g

Chicken Burgers

Honed from years of searching for the perfect recipe, these burgers are full of protein, low in saturated fat and taste delicious. Serve in a seeded, wholegrain bun with some fresh salad and a slice of emmental cheese for a meal all of the family will love. They go perfectly with thick cut, homemade chips baked in olive oil with a hint of rosemary.

Chop the chicken breasts into chunky pieces and then put in a blender and mince. Place the minced chicken into a bowl and add the egg, sage, onion and half the breadcrumb. Mix. Crush the garlic clove and add to the remaining breadcrumbs – mix with fingers

Place a sheet of greaseproof paper on a chopping board and sprinkle with half of the remaining breadcrumbs. Divide the chicken mixture into 4 and shape into burgers in your hands. Press the burgers into the breadcrumbs and sprinkle the remaining breadcrumbs over the top and press gently into the chicken. Refrigerate for 30 minutes.

Bake chicken burgers in the oven for 20 mins at 180c, 350f, Gas Mark 4. Serve in a seeded wholegrain bun, with fresh salad and a slice of emmental cheese.

Serves 4
Nutritional information per serving
kcalories 241
Carbohydrates 24g
Protein 21g
Fat 7g
Saturated fat 2g
Fibre 2g

Pasta bean salad

Just released as part of my Sports Nutrition page, this pasta recipe is an excellent source of slow releasing carbohydrates. Perfect to fuel your body for a long time.

Ingredients

Boil the pasta as per the packet instructions for al dente. Cook the french beans in boiling water for a few minutes until they are tender but still crunchy. Drain the pasta and beans and mix with the remaining ingredients and serve.

Serves 4
Nutritional information per serving
kcalories 298
Carbohydrates 48g
Protein 13g
Fat 7g
Saturated fat 1g
Fibre 16g

Spinach & Onion Quiche

This vegetarian quiche goes really well with a freshly prepared salad and a small jacket potato. The pastry is made with 50% wholemeal flour and olive oil giving each portion 3g of fibre – this quiche is also a very good source of vitamin A and vitamin K. Vitamin A is needed for reproduction so this quiche is excellent for those trying for a baby!

For the pastry:

For the Quiche:

Mix the flours together and add the margarine and rub together until mixture resembles bread crumbs. Add a little water and bring together with hands until you have a ball of pastry. Wrap in cellophane and place in fridge for 30 mins.

Brush 2 small tins with olive oil, roll out pastry and place in tins. Add the spinach, onion and garlic to the pastry tins. Sprinkle with cheese, chives and pepper. Beat the eggs and pour them into the tins.
Bake in the oven for about 20 minutes until golden brown. Jiggle tins to flip out quiche.

Notes:

Choose your margarine wisely – make sure it does not contain any hydrodgenated or partially hypdrodgenated vegetable oils. Olive oil margarines have a lovely taste and are a good source of mono-unsaturated fat. If you prefer not to use low fat cheese, use a full fat cheese with a strong flavour but cut the amount down by half. This will make a thinner quiche but will still be really tasty.

This recipe makes 2 quiches. Serve half a quiche per portion.

Serves 2
Nutritional information per serving
kcalories 245
Carbohydrates 25g
Protein 9g
Fat 13g
Saturated fat 4g
Fibre 3g

Salmon with garlic & rosemary

High in healthy fats and containing garlic this dish is excellent for protecting your heart. At 200 kcalories per portion and packing a whopping 27g of protein, these salmon fillets are a must for a healthy diet.

Pierce the salmon with a sharp knife all over the side without the skin. Rub the garlic into the salmon taking care to make sure some of the garlic goes into the holes created with the knife. Rub the rosemary into the salmon and drizzle with a small amount of olive oil. Leave to marinade for at least 2 hours but preferably longer (I usually prepare the salmon in the morning to eat in the evening).

Bake in an oven skin side down at 160c for 12 – 15 minutes and serve with mixed vegetables and new potatoes or home made mash.

Note:

Try to buy wild pacific or atlantic salmon, if this is not available buy organic farmed salmon.

Serves 2
Nutritional information per serving
kcalories 200
Carbohydrates 0g
Protein 27g
Fat 8g
Saturated fat 1g

Chicken Tikka Masala

This recipe is a healthy spin on the mild, creamy curry dish. Made with 0% fat yoghurt and served with basmati rice makes this dish and excellent source of protein, various vitamins an minerals and low in saturated fat. Go on, give it a go…

Cut the chicken breast lengthways to make two thin breasts. Squeeze the juice from half of the lime and mix into the greek yoghurt with the teaspoon of curry powder. Coat the chicken in half of the yogurt mixture and leave overnight to marinade.

Either bake, dry fry or grill the chicken until thoroughly cooked. While the chicken is cooking, boil the rice with red pepper pieces as per the rice’s cooking instructions. Warm the remainder of the yoghurt mixture through. Slice the cooked chicken into bite sized pieces. Serve with the spinach underneath cooked chicken. Pour over the remaining warmed yoghurt mixture and a quarter of the lime to squeeze over the chicken.

Serves 2
Nutritional information per serving
kcalories 150
Carbohydrates 43g
Protein 17g
Fat 2g
Saturated fat 0.4g
Fibre 4g
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