Tuckshop Tuesday Recipes

[Anonymous]

This will be the place to find the weekly tuckshop tuesday recipies
feel free to add more to the main thread – named Recipes

[Anonymous]

Chicken Cranberry Salad
Serves 4
320 Kcals per serving

2 large chicken breast
2 stalks of celery
1 cup of chopped spring onions
1/2 cup dried cranberries
1 1/2 cup chopped pecans
3 cup low mayo
salt n pepper to taste

Simply add all ingredients to a bowl and mix –
Serve with salad leaves or a slice of brown toast

[Anonymous]

Mushroom & Leek Pie
serves 4
350 kcal per portion

Note- this recipe is vegan , however you can add cooked chicken meat in if you want and proper butter if you add the extra Kcals.

Ingredients
2 tbsp olive oil, plus 1 tbsp extra to brush
600g mixed mushrooms, roughly sliced (we used 200g speciality mix, plus 400g chestnut mushrooms)
2 leeks, trimmed and sliced
6 garlic cloves, crushed
2 sprigs of rosemary, leaves chopped
150g young spinach
2 tbsp vegan butter or margarine (such as Flora or Violife)
2 tbsp plain flour
400ml oat milk
½ tsp ground nutmeg
1½ tbsp wholegrain mustard
½ tbsp light soy sauce
1 vegan vegetable stock cube
4 large sheets of filo pastry from a 270g pack
½ tbsp sesame seeds

Step by step
1.Add 2 tablespoons of olive oil to an ovenproof frying pan (about 26cm) on a medium-high heat.

2. Fry the mushrooms for 12-15 minutes until there is no moisture left and the mushrooms are beginning to brown.

3.Add the leeks, garlic, rosemary and some seasoning. Turn the heat down slightly and fry for 5 minutes.

4.Add the spinach to the pan, cook until wilted then tip the mixture into a bowl.

Preheat the oven to 200°C, fan 180°C, gas 6.

5.Wipe the pan clean, pop it back on a medium heat and melt the vegan butter. Add the flour, stir until combined and cook for 2 minutes.

6.Gradually pour the oat milk into the pan, then add the nutmeg, wholegrain mustard and soy sauce.

7. Crumble in the stock cube and simmer gently for 4-5 minutes or until the sauce has thickened slightly, whisking regularly.

8.Return the mushroom mixture back to the pan and give everything a good stir.

9.Remove the pan from the heat, scrunch up the filo pastry and cover the pie with the filo sheets. Brush with 1 tablespoon oil then sprinkle over the sesame seeds.

10. Bake in the oven for 15-20 minutes or until golden and crisp.

[Anonymous]

Pork Chops and Apple recipe.
Calories: 382. // Servings: 2

Ingredients
olive oil
2-2 ⅔ oz bone-in pork chops whatever with comfortably fit in your pan
salt and black pepper to taste
½ cup chicken stock
1 tsp Dijon mustard or whole-grain Dijon
1Tbsp fresh sage chopped
1 tsp fresh rosemary chopped
0.5 tsp fresh thyme chopped
(If using dry half the quantity – basically a sprinkle of each to taste)
0.5 tsp kosher salt
0.5 tsp black pepper
1.5 medium apples thinly sliced (I used Gala)
1 small red onion thinly sliced

Season both sides of pork chops with kosher salt and black pepper.

Add 1 Tbsp olive oil to large heavy bottomed pan (or skillet), and heat over MED-HIGH heat. Add pork chops to pan, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later.

Remove pork chops to a plate.

In a small mixing bowl, whisk together chicken stock and mustard, set aside.

Add remaining 1 Tbsp oil to the pan, then add apples and onions. Cook 4 minutes, stirring occasionally. Season with salt, pepper, sage, rosemary, and thyme. Stir to combine.

Pour in stock mixture, using a wooden spoon to gently scrape the bottom of the pan to release any brown bits (those are full of great flavor).

Slide pork chops back into the pan, nestling them down in between the apples.
Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half.

[Anonymous]

A Quick Fish recipe

Makes 2 portions @ 500 kcals
1 cup of cooked rice 200
100g cooked salmon (or white fish ) 200
100g prawns 115
3 eggs omlette 188
100g frozen peas 81
OR 100g frozen sweetcorn 94
Sweet chilli sauce 10g 25/ chilli flakes
Seasme oil 2 TSP 90

If you use frozen prawns, add them in with the peas before the rice. Make a well in the middle of the rice and add the egg and stir in the rice slowly, as it cooks.

Add the cooked salmon and stir.

Seasme oil goes in 2mins before the end, or sweet chilli sauce to serve.

If you have others not on the same diet adding extra rice to their plate will fill them up. Or extra veggies

If you struggle with mixing the egg in consistently, you in can cook it in a flat plan, then cut it into strips or chunks before hand

[Anonymous]

Small Snack Pot Ideas

Graze salt n vinegar crunch 20g 90
Toffee popcorn 15g 60

Banana chips 15g 75
Pecans 15g 105

Apricots 30g 70
Almonds 15g 80

Dairy milk 2 squares 50
OR 1 Mini milky bar 65
20g plain peanuts 120

Beef jerky (Lidl) 25g 70
Walnuts 12g 80

Plain walkers toffee( 1) 40
Pecans 10g 70
Almonds 10g 55

[Anonymous]

LAMB, SPINACH AND POTATO CURRY.
SERVES 6/ 293 calories per portion

Ingredients
600g lamb leg steaks (about 4 steaks)
2 large onions, roughly chopped
4 large garlic cloves, roughly chopped
25g chunk of fresh root ginger, peeled and roughly chopped
1 plump fresh red chilli, roughly chopped (deseeded if you like)
75g medium or mild curry paste (depending on your taste)
400g can of chopped tomatoes
350g potatoes, preferably Maris Pipers, peeled and cut into 3cm chunks
450ml water
2 bay leaves
3 ripe medium tomatoes, quartered
100g young spinach leaves
freshly ground black pepper

1. Trim the lamb of any hard fat and cut the meat into rough chunks of about 3cm. Season with it and pepper. Heat a teaspoon of the oil in a large stick frying pan and fry the lamb in 2 batches and 1 tbsp sunflower oil lightly coloured on all sides. Transfer the lamb into a plate as soon as each batch is browned.

2.Heat the remaining oil in a large flameproof dish and add the onions. Cook over a medium heat for 6-8 minutes until they’re softened and ligh browned, stirring regularly.
3.Turn down the heat, Add the ginger, chilli and curry paste and cook for 5 mins

4.Remove from the heat and blitz the onion mixture with a stick blender until blended to a purre OR you can let the mixture cool for a few minutes, then blend it in a food processor before tipping it back into the pan. Return the casserole to the hob over a medium heat. Preheat the oven to 190°C F , 170°C/Gas 5.

5.Add the browned lamb to the spiced onion pure in the dish and cook over a gentle heat for 2-3 minutes, stirring. Add the canned chopped tomatoes potatoes, water, bay leaves, teaspoon of salt and the sugar. Bring everything to a gentle simmer, then cover with a lid and place the casserole in the oven for 1 hour and 30 minutes or until the lamb is tender and the sauce has thickened. Check after 1 hour and give the contents of the casserole dish a good stir. Back in for another 30 mins.

6.Take the dish out of the oven and remove the lid. Stir in the fresh quartered tomatoes and spinach leaves.

7.Cover once more and return to the oven for a further 5 minutes or until the tomatoes are soft and the spinach has wilted.

Serve hot with some spoonful’s of fat-free yoghurt

[Anonymous]

Cheesy Baked Gnocchi
Serves 6
350 Kcals per portion
*calories depend on what sauce/ cheese you use. * see note*

1 tbsp vegan butter or cooking oil
3 garlic cloves, minced
1 jar of marinara/ Bolognese / tomato & basil sauce (500 g)
1/4 cup store bought or homemade liquid vegan cheese, such as Miyoko’s, or coconut cream ( milk)
1/2 cup chopped fresh basil
1 package of gnocchi (500g)
1 can cannellini beans/ or white butter beans (400g)
1 cup chopped spinach, mustard greens, or leafy green (225g)
2 cup vegan cheese, 1 mixed in / 1 for topping (224g)

Instructions
Prep: Make sure you use either an oven-safe skillet or Dutch oven. Organize your ingredients. Preheat the oven to 400F.

Sauté: On the stove top, heat the vegan butter in the Dutch oven on medium heat until melted. Add in the minced garlic and sauté until fragrant and lightly browned, about 3 minutes.

Mix: Turn off the heat, but you can keep the Dutch oven or oven-safe skillet/pot on the stove top for the next steps. Add in the tomato sauce, vegan liquid cheese, and basil. Stir to combine. Then add in the gnocchi, beans, greens, and vegan cheese. Toss to combine.

Bake: Sprinkle with additional vegan cheese on top and cover the pot with the Dutch oven lid or place a piece of tinfoil over the skillet. Place the pot into the oven to bake for 10 minutes with the lid on. Then remove the lid for the remaining 10-12 minutes for the gnocchi to finish cooking.

Serve: Once the vegan cheese has melted and slightly browned on top, you can use oven mitts to remove the pot from the oven. Sprinkle with fresh black pepper and more basil if desired. Serve and enjoy!

Kcals – above recipe kcals is based on Dolmio Bolognese Original @ 250kcal per jar & vegan cheese @ 360

[Anonymous]

summer berry baked oats

200g oats
2 bananas
400ml milk –
60 grams protein powder
1 tsp baking powder
frozen fruit – 150 – 250g depending on taste

instructions
1. mash the bananas in a oven proof dish
2. add the oats, protein powder + baking powder and mix
3.add the milk and mix
4. add the fruit last and fold through
5. cook in the oven for 25 – 35 mins until golden

6. optional additions to the top could include peanut or almond butter, lemon curd ( 50/50 with water)

cals – the whole batch is roughly 1500cals ( cows milk and 240 cals for the protein powder) for 80g protein

portion size –
4 Large portions = 375cals for 20g protein
6 medium portions = 250 cals for 13.5g

serve with low far Greek yoghurt ( 100g = 8o cals and 6.1g protein ) and a small handful of fruit

I made this in two small ish silicone baking trays but you could easily make in one large dish

notes:
1. i used frozen strawberries but any fruit can be used – remember frozen fruit will also add liquid to the mix to thaw and drain fruit where possible.
2. i used semi skimmed cows milk – adjust your cals accordingly

variation combos with the recipe include
grated carrot and sultana ( a small handful of pecans on the top)
mango chunks
coffee – add a small espresso
chocolate – add coco powder to the plain protein / chocolate chips to the top
blueberries added to the mixture and a spoonful of lemon curd added to the top after cooking
low calorie maple syrup and chopped pecans
honey and sultanas

[Anonymous]

Chicken and broccoli pasta
this recipe makes 4 good portions
cals 350kcal
carbs 25g
protien 30g

400g / 14 oz chicken breast small chunks
salt and pepper
1 tsp dried thyme (or other herbs and/or spices of choice)
250g / 8 oz spiral pasta, uncooked (See Note 1 for other shapes)
35g flour (all purpose / plain)
375 mls chicken broth/stock , warmed
500 ml milk , warmed (any fat %)
1 large garlic clove , minced
15g unsalted butter , recommended but optional
1 large broccoli or 2 medium broccoli or cauliflower, broken into small to medium florets
1oog shredded cheese + extra to sprinkle on top

preheat the oven to 200c
after cutting up the chicken sprinkle a pinch of salt, pepper and thyme over the chicken

In an oven proof dish :
spread the pasta in the dish
add the flour evenly
pour over the milk, chicken stock
add the chopped garlic and butter
stir
add the chicken and broccoli over the top

cover with foil and bake for 20 mins
remove foil , add the cheese and stir

add a sprinkle of cheese over the top

return to the oven for 15- 20 mins until sauce is thick and the top is golden
if still not ready cover with foil and back in the oven for another 10 mins

[Anonymous]

turkey stuffed peppers
this recipe makes 3 servings
410 cals
26 carbs
29 protein

3 medium red bell peppers
1 tablespoon olive oil
350g ground turkey mince
cooked brown rice
cup panko breadcrumbs
low-sodium marinara sauce or a carton of pasata
3 tablespoons finely chopped flat-leaf parsley – if using dried – one teaspoon
pepper
30g Parmesan cheese
30g shredded mozzarella cheese

cut the tops off the peppers and takeout the seeds pith

in a pan medium heat add the turkey until browned – 4-5 mins stiring occassioanlly
add in the rice and pankp breadcrumbs and cook for another minute
add the pasata / or marinara sauce, pepper, parmesan and stir

add this mixtures to the peppers

pop in the air fryer – 180 for 8 – 10 mins util the peppers are tender
top with mozzarealla cheese and 2 more mins in the air fryer for the cheese to melt

serve hot with a salad or cold next day for lunch

[Author]

Posts