Monday, 19 October 2015

Carb-Free Salmon Risotto

This recipe makes for a filling, nutritious meal which sees Arborio Rice replaced by cauliflower rice instead - removing the carbs for a thinner version of a delicious and moreish meal.

It still has a light and creamy feel to it thanks to a touch of low fat crème fraiche so feels quite indulgent when in actual fact, a portion of this (half of the below) comes in at only 341 calories.

Even the boy who often scoffs at some of the healthier things put in front of him at the dinner table, now enjoys cauliflower rice at least once a week and loved this meal. What's more, using cooked salmon fillets which can be picked up fresh, very reasonably means this can be on the table in fifteen minutes. 

Carb-Free Salmon Risotto 

Here's how:

  • 2 fillets of cooked salmon, bone and skin removed
  • Roughly 100g cauliflower, or about half a cauliflower head
  • 2 cloves garlic
  • 2 leeks
  • Red chilli
  • 50 frozen peas 
  • 100g spinach
  • 1 thumbnail piece if ginger 
  • 20ml Low fat Crème Fraiche
  • 125ml Cava (other sparkling white wine will do - or just ordinary wine if you don't want to open a bottle) 
  • Small bunch of fresh dill

1 tsp rapeseed oil Firstly pop the oil into a non-stick pan and place onto a low heat. Now mince the garlic, slice the leeks and chilli, and grate the ginger and add to the pan to slowly sauté and flavour the oil to make a base.

In the meantime, coarsely grate the cauliflower to create your 'rice'.

Once the leeks etc have started to soften add the cauliflower and cook, stirring to ensure all gets coated, for two minutes. Now pour over the wine and reduce right down till neatly all of the liquid is reduced. Add the crème fraiche and season and give a good stir.

Meanwhile pull the salmon apart and add to the pan with the peas and spinach - all of which simply need to be heated through.

Now pull apart the dill and add some to the pan stirring through but retaining some for garnish.

Cook for a further four or five minutes, remove from the heat and give a final seasoning before dishing up and adding the final sprigs of dill. Enjoy

Thursday, 15 October 2015

Restorative Chicken Broth

Autumn is well under way and we’ll soon be in the icy grip of winter in London – as such our house has fallen victim to more than the odd case of the sniffle. Any sign of a cold, or worst, the flu and I immediately crave my Mum’s ‘Chicken Stew’ which was a stalwart mid-week dinner whilst growing up – full of vegetable goodness.

This is best, in my humble opinion, cooked using leftover roast chicken, preferably joints such as the legs, as the bones infuse plenty of chicken flavour into the broth and it is vastly improved by using fresh chicken stock. That said, I have in desperate times resorted to buying cooked chicken thighs and using shop-bought stock but I draw the line at stock cubes for this.

This version makes quite a thick broth, but if you prefer more liquid, perhaps to dip in doorsteps of bread, then up the stock by half.

My little girl who is still in the weaning process aged just over one, absolutely loves this too, although it can be messy as she doesn’t like to be spoon fed anymore and only likes to do this herself but what a great, healthy meal for her. 

Restorative Chicken Broth

Here’s how:

Leftover roast chicken – about 200g of meat is sufficient for 4-5 portions

  • 2 large carrots
  • 2 large parsnips
  • 2 leeks
  • 2 celery sticks
  • 1 clove garlic
  • 1 white onion
  • 1 tbsp fresh grated ginger
  • ½ red chilli
  • 70g pearl barley
  • 2 bay leaves
  • 5 cloves
  • Pinch black pepper
  • 500ml-1 litre of fresh or shop-bought chicken stock (I like Morrison’s Signature version)

Firstly peel and chop the carrots, onion, ginger and parsnips and add to a large saucepan.

Peel and crush the garlic and finely slice the chilli, celery and leeks and also add these to the pan.

Using your hands, pull apart the chicken and add to the pan including the bones from the chicken, which you can remove once the meat falls off.

Then add the pearl barley, bay leaves, cloves and black pepper and top up with stock.

Place on a medium heat and slowly bring to boiling point then turn right down and cook for 40 minutes. The longer you cook the broth for, the better it will taste and the pearl barley will need at least 30 minutes cooking either way.