EatWell with Lucy Recipe

Ingredients

  • 1 tbsp olive oil
  • Half a tin of chopped tomatoes
  • ½ red pepper, chopped
  • 150 cauliflower rice
  • 200g beef mince
  • Salt and pepper
  • ½ tbsp. mixed herbs
  • ½ tbsp. paprika
  • Handful of coriander (optional)

                    Cooking Directions

                    1. Season the beef mince and add half of the paprika and mixed herbs, then roll into small meatballs.
                    2. In a frying pan, heat half of the oil and start browning the meatballs for 5-7 minutes, before adding the chopped tomatoes with the remainder of the paprika and herbs. Bring to the boil then lower the heat and simmer until the meatballs are cooked through, this should take about 10-15 minutes depending on the size of the balls.
                    3. While this is cooking, in a separate pan heat the remaining oil and fry off the red pepper until soft, this should take 4-5 minutes, then add the cauli rice.
                    4. Once the rice is nearly cooked, add a small handful of chopped coriander and cook for a further minute.
                    5. Serve up the cauli rice and meatballs on a bed of spinach and top with additional coriander.

                    Tips

                    Cauliflower rice is a great alternative option for this plan due to its lower carbohydrate content. Supermarkets have really upped their game recently and you can get packs of microwavable or freezer bags of cauli rice which can save you so much time. Alternatively, it is still cheaper (and probably fresher!) to buy a cauliflower and rice it yourself, simply either grate it or chop really finely until the texture resembles that of rice.

                    30 to 45 mins minutes
                    Meatballs and

                    Ingredients 

                    • 2 medium butternut squash, both sliced in half lengthways with the seeds scooped out
                    • 1 tablespoon olive oil
                    • 1 tin of green lentils, drained
                    • 1 teaspoon garlic, finely chopped
                    • 50g feta cheese
                    • 1 yellow pepper, chopped
                    • 1 red onion, chopped
                    • 1 courgette, chopped
                    • 1 tablespoon sage, finely chopped
                    • 2 tsp ginger puree
                    • 90g chestnuts, chopped
                    • 2 cups spinach
                    • Salt and pepper

                         

                                Cooking Directions

                                1. Preheat the oven to 180 degrees and lay the butternut squash, flesh side up on a lined baking tray. Rub half the olive oil over and season well.
                                2. In a large frying pan, fry off the onion in the remaining olive oil for a couple of minutes. Then add the garlic, courgette and pepper.
                                3. As the vegetables begin to soften, add the sage and the ginger then season well and mix.
                                4. After 5 minutes on medium heat, add the lentils from the tin followed by half a tin of water.
                                5. Add the spinach and mix well, then leave on medium heat for around 15 minutes until the vegetables are cooked and the water has been absorbed.
                                6. After about an hour the butternut squash should be ready. Scoop out some of the flesh, leaving half an inch around the side and the bottom to create a shell. Mix that flesh with the lentil mixture then fill the butternut squash shells.
                                7. Top with crumbled feta and return to the oven for another 10-15 minutes for the feta to turn golden brown, serve with fresh greens and enjoy.

                                Tip

                                This would make a great veggie alternative for Christmas, and you can make the lentil mix in advance which will save lots of time on the big day.

                                 

                                Ingredients

                                • 1 Marrow
                                • 1 tablespoon olive oil
                                • 400g lean turkey mince
                                • 1 red onion, finely chopped
                                • 1 red pepper, chopped
                                • 1 cup buckwheat
                                • 250g mushrooms
                                • 250ml vegetable stock pot
                                • Salt and pepper
                                • 1 teaspoon cumin
                                • 1 teaspoon paprika
                                • Handful of coriander
                                • 50g grated cheese (optional)

                                          Cooking Directions

                                          1. Preheat your oven to 200 degrees, slice the marrow in half lengthways and lay on a baking tray with the inside facing up. Spread the olive oil over the marrow and season well. Bake for 45-60 minutes until golden brown and the insides are soft.
                                          2. Whilst the marrow is cooking, dry fry the onion, pepper, turkey mince, mushrooms, cumin and paprika in a large wide base frying pan for 5-7 minutes, until the vegetables are softened and the meat has browned.
                                          3. Add the buckwheat to the pan and mix well, before adding in the vegetable stock. Leave to simmer until the stock has been absorbed and the buckwheat is cooked, this should take about 20-30 minutes.
                                          4. Once the marrow is cooked, scoop out the centre leaving a couple of centimetres of flesh around the edge, be careful not to pierce through the bottom. Mix the scooped out centre with the buckwheat and mince mixture.
                                          5. Scoop the mixture into the centre of the marrow (this may not all fit depending on the size of the marrow, but you will have leftovers you can serve on the side or even keep as a lunch option for later days!)
                                          6. Top with grated cheese if using and sprinkle some of the coriander over the top, then return to the oven to brown for 10 minutes.
                                          7. Serve with an additional sprinkle of coriander with a side of green veg.

                                          Tips

                                          Marrow is more of an unusual vegetable to come across so it makes a great dinner party dish, which looks like it will have taken lots of time and effort, but was really very simple! If you can’t get hold of marrow you could always use butternut squash instead.

                                          45 to 60 mins minutes
                                          Stuffed Marrow

                                          Ingredients

                                          • 2 portobello mushrooms
                                          • 2 cups spinach
                                          • 200g silken tofu
                                          • 1 tsp cumin
                                          • 1 tsp turmeric
                                          • Salt and Pepper
                                          • 1 tsp oil
                                          • 1 tbsp sesame seeds (optional)

                                          For the beans –

                                          • 1 tin haricot beans, drained
                                          • 1 tin chopped tomatoes
                                          • 1 tbsp mixed herbs
                                          • 1 tsp paprika
                                          • 1 tsp chilli powder

                                          For the hash brown –

                                          • 1 medium sweet potato
                                          • 1 tbsp flour
                                          • 1 tsp oil

                                                        Cooking Directions

                                                        1. First start the beans by combining all of the bean ingredients in a small pan and giving them a good mix.
                                                        2. Bring to the boil then reduce to a simmer. Cover and leave to simmer for 20-25 minutes until the sauce is nice and thick.
                                                        3. While the beans are cooking, move on to the hash browns. Grate the sweet potato into a bowl and add the flour. Split the mixture into two and shape roughly into patties with your hands.
                                                        4. Heat the oil in a frying pan and place in the patties, they should take around 5-7 minutes to cook (or longer if you want them nice and crispy but be careful for them burning!), make sure you flip them half way through.
                                                        5. Next up cook the mushrooms and spinach by simply putting them all together in a frying pan, moving them around frequently to prevent burning and being sure to cook both sides of the mushroom.
                                                        6. Finally for the tofu, heat the oil in the pan and pour in the tofu along with the spices and seasoning. Break down the tofu with a wooden spoon and ensure it’s coated in all the spices, cook for 5 minutes. All that’s left to do is serve up and enjoy!

                                                        Tips

                                                        This recipe requires a little more time and effort but it’s so worth it, and with so many people opting for a vegan lifestyle these days it’s great to have an option which is suitable but which is also really delicious for everyone! You also don’t need to stick exactly to the vegetables listed above, anything you have leftover in the fridge would work really well.

                                                        45 to 60 mins minutes
                                                        Vegan Fry

                                                        Ingredients

                                                        • 1 salmon fillet
                                                        • 2 free range eggs
                                                        • 2 cups of spinach
                                                        • 1 tomato
                                                        • Chopped Dill (to serve)

                                                                                    Cooking Directions

                                                                                    1. Cook the salmon fillet as per the pack instructions and leave to cool to one side.
                                                                                    2. In the meantime, ensure the eggs are room temperature before cooking by leaving them in a bowl of warm water for 5-10 minutes. Bring a pan of water to the boil and add the room temperature eggs carefully to avoid any cracking. Set a time for between 5-7 minutes (depending how well you like them cooked, 6 minutes is the ideal length of time for a cooked white and runny yolk).
                                                                                    3. When the time is up, quickly transfer the eggs into a bowl of ice cold water to stop the cooking process. Leave to cool while you prepare the rest of the dish.
                                                                                    4. In your Tupperware of choice, layer a cup of spinach at the bottom, top with half of the tomato, flake in half of the salmon and sprinkle over the dill.
                                                                                    5. Carefully peel the eggs and add one to each pot.

                                                                                    Tips

                                                                                    These will last in an airtight container for a couple of days so make the perfect snack for a working day. For a more cost efficient option, you can always swap the salmon fillet for a tin of tuna!

                                                                                    15 to 30 mins minutes
                                                                                    Salmon and

                                                                                    Ingredients

                                                                                    • 1 tbsp olive oil
                                                                                    • 1 egg, whisked
                                                                                    • 1 chicken breast
                                                                                    • 1/3 cup almonds, crushed into small pieces
                                                                                    • 1/3 cup mozzarella
                                                                                    • 1 tbsp pesto

                                                                                                        Cooking Directions

                                                                                                        1. Put your chicken in either a sandwich bag or between two pieces of greaseproof paper and bash with a rolling pin until it’s an even width all the way along, this is optional but makes for a much better shaped kiev.
                                                                                                        2. Score a line down the centre of the underside of the chicken lengthways, being careful not to pierce the whole way through.
                                                                                                        3. Fill the score with the pesto and mozzarella, then envelop the chicken to keep the mix inside.
                                                                                                        4. Turn the chicken over so that the seal is at the bottom, then brush the chicken breast with the olive oil and egg, then sprinkle over the almonds.
                                                                                                        5. Wrap the kiev in a foil parcel and bake at 180 degrees for 25-30 minutes until the chicken is cooked through.
                                                                                                        6. Serve with greens of choice.

                                                                                                        Tips

                                                                                                        This would make a great dinner party dish, you can prepare the chicken parcels earlier in the day and keep them in the fridge ready to be cooked later!

                                                                                                        30 to 45 mins minutes
                                                                                                        Cheesy Pesto