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from Abel & Cole, adapted
Serves 2
- 3 duck eggs
- 350g purple sprouting broccoli
- 75g almond flakes
- 1 pear, cut into segments
- 1 sweet apple, cut into segments
- 2 TBSP home made mustard mayo
- 4 TBSP plain yoghurt
- Sea salt and freshly ground black pepper
Hard boil the duck eggs but gently placing them into a pot of boiling water for 15 minutes. Remove. Once cool, peel and quarter.
Steam or lightly boil the broccoli until tender - only takes 3-4 minutes.
Place a frying pan over high heat. Add the almonds, turn down the heat and gently toast until just golden and fragrant. Take from pan to prevent further cooking.
mix mayo and yoghurt to smooth dressing.
Drain the cooked broccoli; add dressing and fruit segments and quickly warm up (don't make it too hot as the dessing will separate). Add almonds and broccoli and toss to coat.
Arrange on a dish. Nestle the egg quarters in amongst the salad and finish with a touch of seasoning.
Serve with quinoa cooked in vegetable stock.
ORIGINAL below:
Serves 4
- 2 duck eggs
- 350g purple sprouting broccoli
- 75g whole almonds
- 1 lemon, juice and zest
- Olive oil
- Sea salt and freshly ground black pepper
Hard boil the duck eggs but gently placing them into a pot of boiling water for 15 minutes. Remove. Once cool, peel and quarter.
Steam or lightly boil the broccoli until tender - only takes 3-4 minutes.
Roughly chop or grind your almonds. Place a frying pan over high heat. Add the almonds, turn down the heat and gently toast until just golden and fragrant.
Gently toss the cooked broccoli with the lemon juice and zest, a glug of oil, salt and pepper.
Arrange on a dish. Nestle the egg quarters in amongst the spears. Scatter the toasted almonds over the top. Finish with a touch more seasoning.
Tags: Apple | Broccoli | Pears |
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by Leanne Ely
Ingredients:
1 (16 ounce) package fusilli pasta
1 cup canned white beans, drained and rinsed
5 ounces smoked turkey or regular ham, chopped (or omit)
4 plum tomatoes, chopped
1 small red bell pepper, seeded, deribbed and cut in long, thin slices
10 Kalamata olives, pitted and halved (or use black olives)
2 tablespoons fresh parsley, chopped
EASY BALSAMIC VINAIGRETTE
1 tablespoon Dijon mustard
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 clove garlic, pressed
1/2 cup olive oil
Salt and pepper to taste
Preparations:
Cook pasta according to package directions.
While pasta is cooking, make dressing (see below) Drain cooked pasta, rinse
under cold water and set aside.
In a large bowl, combine remaining salad ingredients, add the pasta, vinaigrette and toss lightly to mix.
Dressing: Mix all ingredients together, whisking the olive oil in gradually at the end, until dressing is slightly thickened. Season with salt and pepper.
Per Serving: 424 Calories; 21g Fat; 12g Protein; 46g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 409mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean
Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates. |
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Prep time: 15-20 mins
Cooking time: 1 hr
Serves 4-6
- 500g fish pie mix
- 550ml full fat milk
- 1 medium onion, quartered
- 1 large carrot, cut into small chunks
- 2 bay leaves
- 2 eggs, hard-boiled for 10 mins, peeled and quartered (optional)
- 1 handful of chopped parsley
- 100g butter
- 4 tbsp plain flour
- Small pinch of nutmeg, or to taste
- 2 tsp wholegrain mustard
- About 750g potatoes, boiled and mashed
- 1 mug of grated cheddar cheese
Place the fish, onion, carrots and bay leaves in a frying pan and pour over 500ml of the milk. Slowly bring the milk just to the boil, then immediately reduce the heat to low and simmer 5 mins.
Remove the fish to a large baking dish with a slotted spoon and flake into large pieces, removing any bones. Remove the onion and bay leaves from the milk, but leave in the carrots. Arrange the eggs (if you're using them) on top of the fish, then scatter over the chopped parsley.
To make the sauce: melt half the butter in a pan over medium heat. When it bubbles, stir in the flour and cook, stirring, 1 min. Remove the pan from the heat, pour in a little of the poaching milk, then stir until blended. Continue adding the milk slowly, mixing until the sauce is smooth (carrots will go in too). Return to the heat, bring to the boil and cook 5 mins, stirring constantly. Remove from the heat, add the mustard - season with salt, pepper and nutmeg, and pour over the fish.
Preheat oven to 200°C/ 390°F/ Gas Mark 6. Combine the mashed potatoes with the remaining butter and milk. Spread or dollop over the fish mixture, covering the lot. Sprinkle with cheese, and bake 30-40 mins or until the crust is golden and the sauce is bubbling.
Serve with a lovely mound of kale that's been quickly stir-fried with a garlic in olive oil. |
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From Healthy Eating pg 205
Ingredients:
125gr plain wholemeal flour
30gr wheatgerm
3TBS light brown soft sugar
2TBS baking powder
1/2 TS ground allspice
1 egg, beaten
55ml milk
55ml oil
2 carrots (about 200gr total), finely grated
3 TBSP clear honey, warmed
Preparations:
Preheat the oven to 200°C. Line a muffin tin with 6 muffin cases. Mix flour, wheatgerm, sugar, baking powder and allspice. In a separate bowl whisk together the egg, milk and oil. Pour the egg mixture into the flour mixture and stir until just blended. Carefully fold in the grated carrot.
Fill each muffin case two thirds full Bake for 25-30 minutes or until a skewer inserted into centre comes out clean. Transfer the muffins to a wire rack to cool slightly. Brush each with a little honey.
Remarks:
Will keep for 2-3 days in an airtight container.
220 calories per serving. Tags: Carrots |
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