Wednesday, May 5, 2010

Gammon and Chilli Bean Vegetable Casserole

Nutrition Information (per serving)
Calories 147
Protein 11g
Carbohydrate 17.5g
Fat 3.5g
Dietary Fibre 5g

Ingredients (serves 5)
200g gammon, cooked and roughly chopped
1/2 onion (about 100g), chopped
425g (1 tin) Mexican Style Chilli Beans
1/2 white cabbage (about 280g)
1/3 kabocha (Japanese pumpkin, about 160g)
160g packet spinach, roughly torn

  • Put the chopped onion in a saucepan.  Soften in a little water over a low heat for about 3-4 minutes, until all the water has evaporated, and the onion is browned.
  • Steam the kabocha in the microwave for 8 minutes.  Chop roughly, including the skin.
  • Add the chopped cabbage, kabocha, gammon and spinach to the saucepan.
  • Add the tin of beans, then fill the can with water to rinse it out, pouring the water into the saucepan.
  • Cover and cook over a low heat for 10 minutes, stirring occasionally, until the vegetables are softened, and everything is hot.
  • Serve immediately.

Carrot and Ginger Soup

This is a lovely refreshing and tasty soup, with a beautiful colour!

Nutrition Data (per serving)
Calories 61
Protein 1.5g
Carbohydrate 15g
Fat 0g
Dietary Fibre 4g

Ingredients (serves 4)
1 litre stock, made with a stock cube
500g carrot, sliced
40g fresh ginger root, peeled

  •  Crumble the stock cube into 1 litre of water.  Add the sliced carrots and bring to the boil, then simmer for 15 minutes.
  • Meanwhile mash the ginger root in a blender.
  • In batches, add the carrots and some of the stock to the blender.  Puree until smooth, and transfer to a large container.  Obviously the blender will get very hot.
  • Put the mixed carrot and ginger puree back into the remaining stock and mix thoroughly.
  • Reheat to serve, or I think it's better served ice-cold.
This really is extremely refreshing ice-cold as the weather is getting warmer.  It freezes well, and yesterday I just took it to work still frozen and had it later in the day as a kind of vegetable slush puppy (ice drink)!  Delicious, and it's actually quite sweet too!

    Egg and Potato Saute with Baked Beans

    This isn't my idea, but is adapted from the BBC Good Food website's recipe  I found I had to change a lot of the timings.  It is closer to sauteed potato than chips.

    Nutrition Data
    Calories 484
    Protein 22g
    Carbohydrate 83g
    Fat 12g
    Dietary Fibre 16g

    Ingredients (serves 1)
    150g new potatoes diced with skin (this is 2 new potatoes)
    1/2 onion (about 100g), sliced and broken into semi-rings
    1 teaspoon olive oil
    1/2 teaspoon dried oregano
    1 egg
    210g (1/2 tin) of baked beans

    •  Pre-heat the oven to 200C.
    • Put the diced potato and onion rings into a baking tin.
    • Sprinkle over the olive oil and mix thoroughly.  Sprinkle over the oregano.
    • Bake for 35 minutes until the potatoes are cooked and brown.
    • Make a gap in the vegetables and break in an egg.  Return to the oven and cook for 8-9 minutes until the egg is set.
    • Meanwhile reheat the baked beans in a saucepan.
    • Serve immediately.