Healthy & Delicious Recipes

Tascha’s Healthy and Delicious Recipes

In this section, I will be updating my new recipes and hope you will find these inspiring and indeed delicious.

 

Fantastic Chicken and Mushroom Soup

8 Pro Points per POT – 2Litre                                                

1 Pro Point per 250mL cup

 

Ingredients

·        Marigold Low salt vegetable stock 2 TBSP

·        Pepper to taste

·        2 eggs (4 pro points)

·        Skinless Chicken breast 165g (4 pro points)

·        Mushrooms / courgette (as many as you like for the volume of water)

·        1 large onion

·        Parsley (fresh is best but dried is fine too)

·        2L water

 

METHOD

1. Finely chop the onion and parsley.

2. Roughly chop the mushrooms and courgettes.

3. Bring 1L of water to boil in a kettle and transfer the boiled water to a pot and place that on your cooker. Keep the water boiling on a high heat. Add the chicken breast first and cook through – then remove it from the water and shred with a fork – then add it back to the pot. Reduce the heat.

4. Add your stock, onions, parsley, courgettes, mushrooms and chicken breast cook through on a medium heat.

5. In the mean time whisk 2 eggs and place into a pouring jug.

6. Once the mushrooms are soft then slowly pour the eggs into the boiling soup mixture, stirring as you do this to avoid the eggs clumping and so you have lovely strands of floaty egg in your soup.

7. Turn the heat off.

8. Allow to cool slightly and serve.

Enjoy

 


 

Delicious Fish Parcels          

3 points per parcel

 

Ingredients

·        55g grams of Quark low fat soft white cheese (1 pro point)

·        1 Basa fillet (1 pro point per 100g fillet)

·        Smoked Salmon 30g (1 pro point)

·        Parsley 2 bunches finely chopped

·        Onion – finely chopped

·        1tsp lemon juice

·        1tsp garlic granules

·        Black pepper (to taste)

·        Marigold Low salt vegetable stock 1tsp

·        3 water soaked toothpicks

 

METHOD

1.  Pre-heat your oven to 180 degrees Celsius 

2.  Add the Marigold, chopped parsley, onions, lemon juice, garlic granules, black pepper and Smoked Salmon to the quark and mix well. Leave to the side. 

3.  Place your Basa fillet on a rectangular sheet of foil (twice the size of the fillet).

4.  Spread the Quark mix onto the fillet. 

5.  Roll up the fillet and secure with the pre-soaked toothpicks (prevent the toothpicks from burning). 

6.  Now fold the foil over the fillet and make it into a secure parcel – remember to double fold the edges. 

7.  Place it in the oven and let it cook for 20 minutes – fish cooks quickly so check sooner if you wish just be careful when opening the pouch as the steam is hot. 

8.  Once cooked through remove from the oven and carefully open the foil parcel allowing any steam to escape – use a fork to open it.  

9.  Remove it gently from the parcel and plate up (use the excess fluid as a sauce) – you can serve this with a salad of your choice or some new potatoes and veg (just remember to add in any additional pro points).

Bon Appétit


 

Nutritious Lentil Mix    

3 points per 100g serving

 This is a fantastic recipe that I use to make a bulk quantity of lentils and then freeze into portions – easy and delicious. Great to have to hand when you do not feel like cooking.

 

Ingredients

·        Pre-soaked chickpeas 260g

·        Pre-soaked red split lentils 240g

·        Pre-soaked yellow split peas 140g

·        Pre-soaked mung beans 80g

·        Chopped tomatoes 1 tin

·        2 large onion finely diced

·        4 gloves of garlic finely diced

·        Tomato paste 2 TBSP

·        Marigold Low salt vegetable stock 2 TBSP

·        Hot madras curry powder 3TBSP

·        Dessicated coconut 15g

·        1L of water

 

METHOD

1.  Mix the Marigold Low salt vegetable stock, tinned tomatoes, the diced onion and garlic, tomato paste, the dessicated coconut and the madras curry powder together and place in a frying pan over a high heat for around 10 minutes – this releases the flavours.  

2.  Then place 1L of boiled water in a large pot on your stove on a high heat OR in a slow cooker on AUTO. Add the chickpeas, lentils, split peas, and mung beans to the water adding the stock and tomato mixture (prepared earlier) and cook on a high heat for 30 minutes – then turn the heat down on your stove or place the setting on low for your slow cooker, so the lentil mix cooks through slowly allowing all those wonderful flavours to infuse beautifully. On the stove, on low heat, you want this to cook for at least 2hours – stirring once in a while to avoid sticking. In a slow cooker, on the low setting, you can prepare it at night and leave it to cook overnight.  

3.  Once cooked through you can weigh out your portions to freeze and/or serve – on its own or with potatoes, pasta, couscous, millet, quinoa and a fresh salad or additional vegetables. You can also serve it with a spoonful of low fat yoghurt on top (just remember to add any additional pro points).  

A truly versatile dish with many options for exquisite dining.