Category Archives: Dinner Meals

Some Awesome Freakin’ Frittatas

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774350_527720527258226_2137223482_oHey guys,

I haven’t blogged in a while – not good of me! But to get back into the swing of things I have got another cool recipe for you all!

FRITTATAS!!!!!

This is a recipe in which you can make use of all your left over vegetables and turn it into a quick breakfast or lunch snack!

Ingredients (12 frittatas):

–          10 eggs

–          1 bell pepper, cut in to little pieces

–          60 g spring onions

–          60 ml low fat milk or cream (optional)

–          100 g leek, cut in to little pieces

–          50 g smoked Italian ham

–          100 g fennel, cut in to little pieces

–          salt, pepper

–          50 g grated low fat cheese

The Way To Do It:

–          Preheat oven to 180°C

–          Prepare your muffin tin with non-stick cooking spray, oil, or baking cups.

–          Whisk eggs, water/milk, and salt & pepper in a large bowl

–          Evenly distribute the vegetables and smoked Italian ham and grated cheese in all muffin tin cups.

–          Carefully pour the egg mixture into each cup, filling almost all the way to the top

–          Bake in the oven for 25 – 30 minutes, until the centers look set and puffy.

Most importantly – The Nutritional facts (1 frittata):

–          Energy: 98 cal

–          Protein: 10 g

–          Carbohydrates: 1 g (sugar 1 g)

–          Fat: 6 g (saturated 1.5 g)

–          Fiber: 0.5 g

Don’t forget to let me know if you enjoyed it and how yours turned out! Join us on Facebook too…and post your  healthy meals!

Something Fishy

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I have a quick recipe idea for you guys today!

This was sent to me by one of the readers and I simply had to share it! It serves 2 people and looks really delicious!

I can’t wait to try it!

Ingredients:

  • Fresh or frozen hake fillet 4 medium size pieces make sure hake is well defrosted
  • Prawns, 6 to 8 prawns de-shelled and deveined
  • 10ml olive or canola oil, sunflower oil would do
  • 1 fresh lemon or 10 ml lemon juice
  • Table spoon of finely chopped garlic, or 4 cloves garlic finely chopped
  • Black pepper and course sea salt
  • Half teaspoon of brown sugar
  • Fresh parsley
  • Half finely chopped red chilli
  • 200g string green beans or substitute with a few pieces of fresh asparagus, if you want it gourmet
  • Dried Italian herbs to your desire of taste
  • 2 table spoons of low salt soy sauce or 1 teaspoon of oyster sauce

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Cooking:

Heat up the oven grill to 200 degrees Celsius, set rack to second highest level

Season fish with black pepper and sea salt, be liberal with the black pepper but be kind to the salt, to little salt is better than too much, trust me, at the same time season the prawns lightly, you can add a pinch of paprika for colour and flavour to the prawns

Heat up 10 ml of oil in a  non stick pan, high heat, place hake pieces skin down first and sizzle skin until a golden slightly caramelized brown colour, don’t let it burn, remove from heat and change heat setting slightly lower. Each side of fish about 5 – 6 mins in the pan. Remove and place skin face up on an oven tray, rest fish while you proceed to the prawns and green beans.

In a small pot bring water to the boil and add a pinch of salt, add green beans and blanch until bright green and slightly tender, it should not be limping. Strain beans over a colander filled with ice cubes. The ice cubes stops the cooking process of the beans and maintains the cheerful bright intense green colour, and it keeps it slightly crunchy.  Set the beans aside.

In the same pan as the hake, start reheating the pan, this time not on high heat but a medium to low heat, add at least 10 ml of oil, tablespoon of garlic and chopped red chilli and sweat it. Add the prawns and briefly cook until just turned pink, add the 10 ml lemon juice, or half a squeezed lemon over the prawns and half a teaspoon of brown sugar, this helps neutralize the intense acidity of the lemon juice and the 2 tablespoons of soy sauce, at this point. Slowly simmer until sauce becomes reduced slightly, at this point add your blanched beans, and let it soak up the reduction with the prawns. At the same time pop the rested hake into the oven and grill the skin until it just starts bubbling and becomes slightly crispy.

Ready to plate your meal, beans at the bottom, grilled hake on top, and a few prawns, drizzle left over reduction, and garnish with fresh chopped parsley, and ready to eat.

You can always change the recipe to your needs and likes, you can add extra garlic or soy sauce, you can use Cajun pepper instead of black pepper, and you can even add a little water to you reduction if it’s too sticky or reduced to much, this will help thin the reduction!

There you go! Try it and let me know how it works out! Give some feedback on our Facebook page!