Monday, February 25, 2013

Pan-Fried Salmon with a Rhubarb and Blackcurrant Sauce

Back in July when blackcurrants were in season, I froze a punnet.  Now the first forced rhubarb is coming into the shops, I thought a sauce of the two would give a nice tangy acidity against an oily fillet of salmon.

Ingredients (serves 1)
180g fillet salmon
150g red chard
1 tsp olive oil for frying
a few leaves of mint for garnish
For the sauce (makes 4 portions)
340g rhubarb
10g butter
160g blackcurrants
40g honey
handful of fresh mint

Nutrition Info (serves one, with one portion of sauce)
Calories: 539
Protein: 40g
Carbohydrate: 25g
Fat: 30g
Dietary Fibre: 5g

  • Chop the rhubarb into 5cm lengths.  Put the rhubarb, blackcurrants, butter and honey into a saucepan and cook down for about 10 minutes over a medium heat.  Add the mint, roughly torn and stir in.  Set aside with the lid on to keep warm.
  • Pan-fry the salmon over a medium heat in the olive oil. Remove onto a plate.
  • In the same oil, quickly pan-fry the chard for about two minutes.
  • Serve the salmon on a bed of chard, topped with the rhubarb and blackcurrant sauce.  Garnish with mint.

Sunday, February 17, 2013

Baked Pumpkin Gratin with Rosemary and Goats Cheese

Recipe from Waitrose here  I substituted a teaspoon of paprika rather than cumin seeds and garnished with dried chilli strands.  I used a soft goats cheese and crumbled that in rather than a hard cheese I could grate.  The last cooking time was nearer 20 minutes for me.  And wow, the sudden wafts of melted goats cheese in that last 10 minutes ;-d

Verdict?  A beautiful, very very tasty, creamy dish - I liked the squash and goats cheese and am a big fan of rosemary.  I'll no doubt cook a variation of this again.  But, for me, for the calorie count of this recipe, it just wasn't filling enough with a crisp green salad.  As butternut squash is already a starchy carbohydrate, then I wouldn't want to add crusty bread to bulk it out as suggested.  If you're having a starter or dessert as well, then with a crisp green salad it's fine (but key point even with a starter or dessert - the recipe serves 2, not 4, unless you eat it with baguette). 

Saturday, February 16, 2013

Chard and Chickpea Stir-fry

Quick, healthy, flavoursome and colourful stir-fry!  Whilst it is very low in protein and fat, it's also very high in fibre and so is actually quite filling to balance a higher calorie meal in the day!

50g red chard
100g pak choi
25g carrot (about a 1/4)
10g ginger root
120g chickpeas (about 1/2 can)
1 tsp olive oil
juice of 1 lime
1 tsp runny honey
1 tsp soy sauce
tiny bit of garlic puree

Nutrition Info
Calories: 247
Protein: 8g
Carbohydrate: 40g
Fat: 6g
Fibre: 7.5g

  • Wash the chard and pak choi and use scissors to cut into smaller pieces.
  • Peel the carrot into thin ribbons with a vegetable peeler.  Cut into bite size pieces with a knife.
  • Peel and cut the ginger into small ribbons with a knife.
  • Drain the chickpeas.
  • Mix together the lime juice, honey, soy sauce and garlic puree.
  • In a wok or frying pan, heat the olive oil over a medium-high heat.  Add all the ingredients and stir-fry for 3-4 minutes until piping hot, but the carrot should still be al dente.
  • Serve immediately.