The 5-2 Challenge. The Lowdown on Potatoes. Baked Potato Skins With Colcannon.

Posted on July 12, 2013 by thepaddingtonfoodie

Baked Potato Skins With Colcannon

Back in Sydney after days of holiday eating I’ve decided to squeeze in a fast day before the weekend. The bottom line? One fast day this week is better than none. Thankfully the 5-2 diet is proving to be a most accommodating eating plan. Most definitely the reason I persevere with it. With continuing cold winter weather I’m definitely craving comfort food. What to eat? Is there anything more satisfying than a baked potato? I know potatoes often get a bad rap because of their high glycemic index and I do acknowledge that I have been avoiding them like the plague on fast days, but with a little forethought they make a fabulous 5-2 meal.  All that is required is a little attention to portion size and care in the preparation. Here’s the lowdown.

Potatoes are rich in carbohydrates, calcium, magnesium, vitamin C and potassium. The healthiest way to eat them? With the skin on. Potato peel contains fibre and the majority of the nutrients lie just under the skin. To preserve those nutrients it’s better to bake potatoes whole in their skin, boiling leaches all those valuable nutrients directly into the cooking water.

One hundred grams of baked potato yields just 109 calories. Filling and nutritious, it is worth remembering that more often than not it is not the potato itself that is fattening but what is put on it that is. Butter, sour cream and cheese are all high in fat and gram for gram carry a higher calorie count than potatoes. That said recognising the calorie count associated with portion size is important. A handy rule of thumb  for estimating the energy value of a baked potato without toppings is as follows:

  • Small baked potato, up to 5cm diameter, 156 calories
  • Medium baked potato, up to 7cm diameter  194 calories
  • Large baked potato, up to 9cm diameter  331 calories

My take on a fast day baked potato? Baked Potato Skins  with Colcannon. Once roasted the potatoes are split in half lengthwise. The flesh scooped out ready to be mashed with a creamy leek and garlic milk infusion. Sauteed bacon, spring onions and cabbage  folded into the mash which is spooned back into the potato skins and baked in a hot oven until golden and bubbly. A luscious take on baked potato with not a skerrick of fat laden butter, cream or cheese.

 

Baked Potato Skins

Baked Potato Skins With Colcannon.

 Serves 5 (275 calories per serve)

To get a crispy outside and creamy middle you’ll need a floury potato. In Australia, the best varieties are Dutch Cream, Desiree, Coliban or Sebago.

5 medium floury potatoes, (about 900g) washed and dried (970 calories)
3/4 cup low-fat milk (78 calories)
2 cloves garlic, peeled (8 calories)
1 small leek, sliced (27 calories)
1 bouquet garni consisting of bay, thyme and rosemary (6 calories)
3 rashers short cut bacon, finely diced  (144 calories)
5 cups finely shredded green cabbage (110 calories)
4 long, green spring onions, sliced (32 calories)
Salt & freshly ground pepper to taste

Prepare the Potato Skins
PREHEAT oven to 200 C.
PIERCE potatoes with a fork and bake on centre rack of oven for about 45 minutes until cooked through. Remove from oven and allow to cool a little before slicing the potatoes in half lengthwise and scooping out the flesh. Reserve the flesh for mashing.
PLACE potato skins on a lined baking tray ready to be filled with the colcannon. Set aside.

Prepare the Colcannon
PLACE milk, garlic, leek and bouquet garni in a small saucepan. Bring to a simmer over medium heat. Reduce heat to low and simmer gently until garlic is soft, 5 to 10 minutes.
DISCARD bouquet garni. Puree the mixture with a stick blender until smooth.
MASH the reserved potato flesh while still warm, gradually adding the milk mixture until the potatoes are smooth and fluffy. Depending on the preferred consistency all the milk may not be required. Keep warm.
HEAT a frypan or wok and cook bacon until brown and crispy. Add spring onions. Sauté until soft then add cabbage. Stir well to combine and continue to sauté until the cabbage begins to wilt.
STIR the sautéed cabbage, bacon and spring onions into the mashed potato. Season with salt and pepper.

To Assemble the Potato Skins
PREHEAT oven to 180 C.
SPOON the colcannon evenly into the prepared potato skins.
BAKE filled potato skins for 15 minutes until the filling is hot and bubbling. Serve immediately with a green salad.

Posted in Small Bites, Vegetables, What I Love to Cook | Tagged , , , , , , , , | 6 Comments

Meltingly Delicious. King Island Double Cream Brie. Baked In Its Box With Garlic, White Wine and Thyme.

Posted on July 11, 2013 by thepaddingtonfoodie

Baked Brie With Garlic, White Wine and Thyme

This is quite possibly the most decadent way to eat cheese ever invented. Based on the Swiss delicacy Baked Vacherin Mont D’Or.  Seasonally enjoyed in the depths of winter with a good  bottle of  wine. It’s mid July and mighty cold over here.  There is no better excuse to take a  small wheel of King Island Double Cream Brie. Baked in its box in a hot oven. Studded with slivers of garlic and sprigs of thyme. Doused with a little white wine. Instant cheese fondue. Simple to prepare. Meltingly delicious smeared over fresh, crusty bread.

Baked Brie With Garlic and Thyme

Baked King Island Double Cream Brie with Garlic, White Wine and Thyme

2 cloves garlic, peeled
1 King Island Double Cream Brie, in it’s box
2 tablespoons white wine
sprigs of fresh thyme
freshly ground black pepper

PREHEAT oven to 180 C.
PLACE garlic in a small bowl, cover with boiling water, blanch for a couple of minutes then drain. Cut each clove of garlic into thin slivers.
REMOVE cheese from its box and wrapping. Line the base and side of the box with a small sheet of baking paper. Return cheese to the lined box. Using a small knife, cut slits into the top of the cheese. Push a  thin slice of garlic into each slit.
POUR over the wine making sure it seeps into the cheese. Scatter with  thyme, and season with freshly ground black pepper.
SIT the box of prepared cheese in its lid on an oven tray, cover with foil, then bake for 25 minutes or until warmed through and runny.
SERVE immediately with crusty bread and a glass of wine.

Posted in Cheese, Small Bites, To Serve with Drinks, What I Love to Cook | Tagged , , , , , , , | 6 Comments

Crisp, Crunchy and Healthy. Oven Baked Panko and Parmesan Crumbed Zucchini Fries

Posted on July 9, 2013 by thepaddingtonfoodie

Oven Baked Zucchini Fries

First it was the polenta chips, then the mini Italian doughnuts. There seems to have been a lot of frying happening in our house these school holidays. Here is a much healthier alternative to the much loved potato chip or french fry. Oven Baked Panko and Parmesan Crumbed Zucchini Fries.  Japanese panko crumbs are lighter and flakier than traditional breadcrumbs and produce a crisper and crunchier zucchini fry. I’ve opted for an oven baked version today as it’s quicker and involves less kitchen clean up than frying. Of course, if you prefer, it is perfectly acceptable to fry these little beauties. The panko crumb will absorb less oil than a traditional bread crumb. Which is also healthier for you.

So popular were these in our house that I set up a production crumbing line. With the overriding condition that the oven would not be turned on until the kitchen was spotless. A win-win situation whichever way you approach it.

Oven Baked Panko and Parmesan Crumbed Zucchini Fries

500g zucchini
1/2 cup plain flour
1 1/2 cups Japanese panko crumbs
1/2 cup Parmesan cheese, finely grated
2 eggs
2 tablespoons olive oil for baking, or cooking spray
sea salt flakes and freshly ground pepper
lemon wedges to serve

TRIM the ends of the zucchini and slice into even sized batons, no longer than 10cm. About a dozen batons per medium sized zucchini.
BLANCH the zucchini batons in a pot of boiling water, drain and pat dry. Blanching helps the crumb better adhere to the zucchini. Allow to cool before crumbing.
LINE an oven tray with baking paper and very lightly coat with a tablespoon of olive oil. I use a pastry brush to evenly distribute the oil.  Non-stick cooking spray can be used as an alternative. Set aside.
BEFORE you start crumbing, arrange the ingredients you’ll need for the coating in the order you’ll be using them. Place the flour on a large plate and season with salt and pepper. Crack the eggs into a bowl with a splash of water and a generous pinch of salt and lightly whisk with a fork. Combine the panko breadcrumbs and parmesan on a separate plate.
WORKING with a small batch at a time, dip the zucchini batons in flour, shake to remove excess and then dip into the egg mixture, making sure to remove any excess before rolling  in panko and parmesan crumb mixture.
PLACE the crumbed zucchini in an even, well spaced layer  on the prepared baking tray, to ensure even browning.
WHEN all the zucchini batons have been crumbed, cover the baking tray with plastic wrap and place in the fridge for 30 minutes to rest before baking.
FIFTEEN minutes prior to baking preheat the oven to 200 C. Remove the baking tray from the fridge and drizzle (or spray) a tablespoon of olive oil over the crumbed zucchini.
BAKE for an initial 10 minutes in a hot oven. Turn the zucchini fries over and bake for a further 15 minutes or until they are crisp and golden. Season generously with sea salt and serve immediately with a good squeeze of lemon.

Posted in Small Bites, To Serve with Drinks, Vegetarian, What I Love to Cook | Tagged , , , , , , | 13 Comments

The 5-2 Challenge. Sweet and Healthy. Blueberry and Apple Breakfast Compote.

Posted on July 8, 2013 by thepaddingtonfoodie

Blueberry and Apple Breakfast Compote

I’m taking a break from the 5-2 Challenge this week. Third week of the school holidays and we’re going away. As flexible as this eating plan may be, there is no way I’m adhering to two restrictive 500 calorie fast days. Today, wanting to use up the contents of my fruit bowl, I made up a deliciously chunky Blueberry and Apple Compote. Sweet and healthy.  Jam-packed with antioxidants and very, very good for you. Layered with a dollop of Greek yoghurt and a smattering of granola it made a very satisfying breakfast.

A quick tally of the calories, it’s almost become second nature (sad I know), and it soon becomes apparent this breakfast compote qualifies beautifully for the 5-2 challenge. Only 158 calories all up; 103  for the compote, an additional 20 calories per tablespoon of Greek yoghurt and 35 calories per tablespoon of granola. Of course always check the packaging for these add ins as calorie count across brands can vary wildly.

To keep the calorie count of the compote low, and flavour impact high, I used a tablespoon of pure maple syrup for sweetness and popped a vanilla bean pod into the pot as the fruit simmered away. A pleasant revelation. Vanilla bean pods impart bags of flavour for zero calories. Who knew? It take the crown for my new favourite ingredient.

I’ve always loved using fresh vanilla bean pods for my baking, custards and ice cream making. The most intense vanilla flavour is found in the tiny black seeds scraped from the inside of the bean. After the first use the pods retain a great deal of flavour so after a thorough wash and dry, I like to bury them in a jar of caster sugar. Instant vanilla sugar. A temporary home for my coveted vanilla beans until they make it to their final resting place. My fruit compote.

Blueberry and Apple Compote

Blueberry and Apple Compote

Serves 4 (103 calories per serve)

4 small or 3 medium sized granny smith apples (about 500g or 4 cups), peeled and cored (260 calories)
1 lemon, juice and long, thinly peeled strips of rind (12 calories)
1 vanilla bean pod, split (0 calories)
100 ml water (0 calories)
1 cup fresh or frozen blueberries (85 calories)
1 tablespoon pure maple syrup (52 calories)

QUARTER the peeled and cored apples, then slice each quarter in half again into bite sized chunks.
PLACE in a saucepan with the  freshly squeezed juice and long strips of the thinly peeled rind of 1 lemon.
ADD 100ml water and the vanilla bean pod. Bring to a simmer over medium heat. Cover and cook over a gentle heat for about 10 minutes until apples are just tender.
STIR in the blueberries and maple syrup. Cook for a  further 10-15 minutes depending upon the softness of the texture you want, stirring occasionally.
REMOVE and discard the strips of lemon rind and the vanilla pod. Serve compote warm or cold. It will keep well in airtight container in the refrigerator for up to 5 days, if it lasts that long.

Posted in Breakfast, Fruit, What I Love to Cook | Tagged , , , , , , , , | 2 Comments

From My Kitchen Pantry. Mini Italian Fried Doughnuts. Zeppole With A Rhubarb and Strawberry Compote.

Posted on July 6, 2013 by thepaddingtonfoodie

Zeppole

What to do with half a bunch of  rhubarb and a punnet of strawberries languishing in my refrigerator? A super quick and simple compote. To be spooned over yoghurt or oats for breakfast.  At least that was the plan until I chanced across Thyme and Honey’s drool-worthy Blueberry Yoghurt Donuts in my reader. That post transported me back to my childhood and fond, gluttonous memories of piping hot and light as air mini fried Italian doughnuts. Known as fritelle or zeppole in our house they were eaten as quickly as they could be lifted from the oil, drained and rolled in sugar. I’m sure that on occasion we would even nick them directly from the fryer when my mother’s back was turned. So adept were we at hovering and feigning assistance when we could smell something delicious in the offing.

And so it transpired that my simple compote became a delicious accompaniment for a rather large batch of  fluffy zeppole. The texture of these crisp little pastry balls is softer and less cake like than a traditional  doughnut. Made from basic kitchen pantry ingredients; butter, sugar, eggs and flour there is no yeast involved. No kneading and proving. Just a choux pastry batter flavoured with citrus and perhaps a little rum, dropped by the teaspoonful into hot oil. They were mixed, cooked and eaten within the hour by a very appreciative audience. The trade-off ? They were responsible for the clearing of the kitchen and the washing up.

Zeppole With A Rhubarb and Strawberry Compote.

Zeppole

Makes about 2 dozen

1 cup water
110 grams unsalted butter
1/4 cup caster sugar, plus more for dusting
½ teaspoon salt
1 cup plain flour, sifted
3 -4 large eggs
1 tablespoon rum
1 teaspoon orange peel, grated
1 teaspoon lemon peel, grated
safflower  or peanut  oil, for frying

Preparing the Choux Pastry Batter

PLACE water, butter, sugar and salt into a medium saucepan and bring to a boil. Add the flour all at once, beating vigorously with a wooden spoon over medium heat until the dough leaves the sides of the pan and forms a ball around the spoon.
REMOVE from heat and quickly beat in eggs, one at a time, beating until the batter is smooth after each addition. The pastry dough should be smooth and stretchy and fall easily off a wooden spoon. If it reaches this stage before you’ve added all the eggs don’t add the rest. You are aiming for a good dropping consistency that holds its shape well. If the mixture is too stiff (not enough egg) then the zeppole will be too heavy. If the mixture is too wet (too much egg), they will not hold their shape when dropped into the hot oil.
ADD rum, orange zest and lemon zest. Continue beating until mixture is smooth and glossy.
LEAVE to rest, covered at room temperature, for at least 30 minutes.

 Frying the Zeppole

POUR enough oil into a large heavy-bottomed saucepan or wok to fill the pan about a third of the way. Heat the oil to 180 C.If you don’t have a thermometer, test the temperature with a small cube of bread. When dropped in the oil it should turn golden brown in about a minute.  Once the oil reaches the correct temperature, reduce the heat to low. Otherwise the temperature of the oil will continue to rise causing the zeppole to burn.
CAREFULLY drop rounded teaspoonfuls  of the batter into the oil, no more than 6 at a time to avoid overcrowding the pan and zeppole sticking to one another. The zeppole will puff up and double in size.
FRY, turning every now and then, until puffed and golden brown on all sides, about 5 to 6 minutes per batch. Remember to adjust the heat to maintain the temperature of the oil at 180 C as the zeppole fry. If the oil is too hot they will brown too quickly on the outside and remain uncooked on the inside. Bring the temperature of the oil back to 180 C before starting each new batch.
REMOVE zeppole  from the oil with a slotted spoon and drain well on paper towels before rolling in sugar. Serve hot with the rhubarb and strawberry compote.

Rhubarb and Strawberry Compote

2 cups strawberries, hulled and quartered
2 cups rhubarb, sliced into bite size pieces
zest and juice of 1 lemon
3 tablespoons sugar
1/4 cup water

COMBINE the strawberries, rhubarb, lemon juice, sugar and water in a medium sized sauce pan.
BRING to a boil and then reduce heat to low and allow to simmer for about 20 minutes, or longer if you prefer a thicker compote.
SERVE warm or cold.

Posted in Fruit, Sweet Treats, What I Love to Cook | Tagged , , , , , , , , | 10 Comments

The 5-2 Challenge. Winter Warmer. Chicken and Leek Soup With Lemon and Pearl Barley.

Posted on July 5, 2013 by thepaddingtonfoodie

Chicken and Leek Soup With Pearl Barley

Another 5-2 challenge fast day.  Another winter warmer. This time it’s Chicken and Leek Soup With Lemon and Pearl Barley. Made with chicken stock, poached, shredded chicken breast fillet and loads of leek to keep the calorie count down. Add a little pearl barley to give the soup  substance and structure, and lemon to brighten and freshen its flavour. A comforting and delicious bowl of sunshine. The perfect concoction to ward off  any mid winter blues.

I’m happy to say I”m back on track and this fast day on a plate was well within the restrictive 500 calorie limit. Even with a skim milk cappuccino. To be honest my saving grace was the poached chicken for lunch. I’ve taken to poaching extra portions. It stores well in a tupperware container in the fridge and can easily be sliced and shredded at a moment’s notice to be added to salads for lunch on fast days or toasted sandwiches and quesadillas on feast days. At 110 calories per 100 gram portion, a little of this filling protein hit goes a long, long way.

Breakfast
1 Cup Tea
2
Lunch
100g Poached Chicken With Lettuce, Rocket and Tomato
150
Mid Afternoon
1 Skim Cappuccino
70
Dinner
Chicken and Leek Soup With Barley
220
1 Cup Tea With 1 Teaspoon Sugar
18
Total Calories
460

Chicken and Leek Soup With Lemon and Pearl Barley

Serves 6 (220 calories per serve)

500g chicken breasts, poached and shredded (recipe here) (550 calories)
6 cups  chicken stock (120 calories)
1/3 cup pearl barley, uncooked (235 calories)
1 tablespoon olive oil (120 calories)
2 cups leek, white part only, finely sliced (110 calories)
1 cup carrot, finely diced (52 calories)
1 cup celery, finely diced (14 calories)
2 garlic cloves, finely chopped (8 calories)
sea salt flakes and freshly ground pepper
finely grated zest and juice of 1/2 lemon (8 calories)
2 tablespoons Italian parsley, finely chopped (2 calories)

PRE-COOK pearl barley according to the instructions on the packet. 1/3 cup dry barley cooked in 3/4 cup salted water should yield  approximately 1 cup cooked barley. Drain. Set aside.
HEAT olive oil in a heavy-based saucepan. Sweat the leek, carrot, celery and garlic with a little sea salt until translucent.  Do not allow vegetables to brown.
ADD the bay leaf, chicken stock, lemon zest and juice.
BRING to the boil, then reduce the broth to a gentle simmer and cook for 15 minutes until vegetables are soft. Remove the bay leaf and season to taste.
ADD poached,  shredded chicken and one cup cooked pearl barley. Stir to gently heat through.
LADLE soup into bowls. Scatter over chopped parsley and finish with a good grinding of freshly ground black pepper.

Posted in Soup, What I Love to Cook | Tagged , , , , , , , , , | 8 Comments

One Dish. Three Delicious Elements. Polenta Chips With Sauteed Swiss Brown Mushrooms and Gorgonzola Cream Sauce.

Posted on July 3, 2013 by thepaddingtonfoodie

Polenta Chips With Sauteed Mushrooms and Gorgonzola

When I was growing up hearty winter stews were often served over soft, creamy polenta. My mother would always cook a large pot of polenta and the real treat would be had next day. Cold, leftover polenta, set in the fridge overnight, sliced into wedges, quickly fried in a pan with a little butter and olive oil.  Crisp on the outside. Deliciously creamy on the inside. The forerunner to the trendy polenta chip which is popping up everywhere on Sydney menus. I was reminded of this treat when I came across Cottage Grove House’s recipe post  for Polenta Crowned with a Fresh Parsley Pesto and Cherry Tomato Sauté.

Running with that theme here is my take on polenta. Polenta Chips With Sauteed Swiss Brown Mushrooms and Gorgonzola Cream Sauce. Inspired by a similar dish served with oyster mushrooms at one of my favourite cafe providores Fratelli Fresh. One truly elegant dish. Combining three individually gorgeous but complementary elements. The polenta chips are fabulous on their own or dipped in a side serving of the gorgonzola sauce. The gorgonzola sauce is fantastic served over a rib eye fillet of beef. With or without the sauteed swiss brown mushrooms. Which incidentally make a standout side dish on their own. But this post truly is about the polenta. In its various, versatile guises. Please do try it. You won’t be disappointed.

Polenta Chips

Polenta Chips

2 cups vegetable or chicken stock
1 cup water
1 cup instant polenta
30g butter
1/2 cup grated Parmesan
sea salt and freshly ground pepper
vegetable oil for frying

PLACE stock and water in a saucepan over high heat. Bring  to the boil.
GRADUALLY whisk in the polenta in a slow, steady stream taking care to avoid lumps.
REDUCE heat to low and cook for a further  2-3 minutes, stirring continuously until thickened.
REMOVE from heat and stir in parmesan cheese and butter. Season with sea salt and pepper to taste.
POUR cooked polenta into a greased and lined  20cm x 28cm baking tray.  Allow to set in the refrigerator for at least 30 minutes.
WHEN polenta is set, cut into 1cm x 5cm portions, dust with a little dry polenta meal and deep fry in hot oil in batches until golden and crispy on the outside. Drain on kitchen paper.

Sautéed Swiss Brown Mushrooms

2 tablespoons olive oil
300g Swiss brown mushrooms.
1 clove garlic, finely chopped
1/2 bunch long green onions, sliced
1 handful fresh Italian parsley, finely chopped
sea salt and freshly ground pepper

BRUSH the mushrooms clean. Slice.
HEAT oil in a large frying pan or wok over high flame.
ADD mushrooms and sauté for 5 minutes until tender and lightly browned.
REDUCE heat to medium. Add garlic and green onions. Stir well to combine and sauté mixture  quickly for a minute or two until fragrant.
REMOVE from heat and stir through chopped parsley. Season to taste.

Gorgonzola Cream Sauce

1 1/2 cups cream
1/2 cup crumbled Gorgonzola Dolce or similar soft blue cheese
3 tablespoons grated Parmesan
generous pinch sea salt and freshly ground pepper
generous pinch freshly grated nutmeg
handful fresh Italian  parsley, finely chopped

POUR heavy cream into a saucepan and bring to a boil over medium heat.
REDUCE heat and simmer until the cream has reduced by half, stirring occasionally, about half an hour.
REMOVE  from heat and whisk in the Gorgonzola and Parmesan cheeses. Season with  salt, pepper, and nutmeg.

To Serve

ARRANGE polenta chips on a serving platter.
SPOON over the sautéed mushrooms.
DRIZZLE generously with Gorgonzola cream sauce.

Posted in Vegetables, Vegetarian, What I Love to Cook | Tagged , , , , , , , , | 8 Comments

The 5-2 Challenge. How To Build Your Own Skinny Stir-Fry. My Version? Stir Fried Chicken With Red Capsicum, Broccolini and Chilli Jam.

Posted on July 2, 2013 by thepaddingtonfoodie

Chicken and Vegetable Stir Fry

Stir fries have to be the perfect 5-2 fast day meal. Healthy, nutrition, low in calories and very easy to prepare. Fast day or feast day I’ll often prepare a stir fry for dinner using whatever is in season or in my refrigerator. Unfortunately due to the time consuming calorie counting involved of  the many ingredients I have been loathe to post stir fry recipes. I well remember spending hours last summer calculating calories for a 5-2 post on Lettuce Cups Filled With Stir-Fried Chicken and Vegetables.

Today I caved in. It’s another fast day and the overwhelming request for dinner? Chicken stir fry. So here it is. A comprehensive post on how to build a skinny stir fry. Broken down into key components. Calorie counted to the nth degree. Feel free to mix and match ingredients at leisure.  You control the outcome. I know that I will be referring back to this post next time I need to satisfy a fast day stir fry craving.

HOW TO BUILD A SKINNY STIR FRY

Stir Fry Oils

Limit Fats and Oils To a Tablespoon or Two

Each and every tablespoon of oil used, irrespective of type, accounts for 120 calories. Limit the quantity of oil used in your stir fry to reduce the overall calorie count.

Stir Fry Chicken

Choose Lean Protein Wisely.

For a substantial fast day meal allow 150 grams of protein per person per serve.  Choose wisely. The type of protein selected has a huge bearing on the final calorie count of your meal. Here is a quick guide to the calorie count of 150 grams of the most popular protein sources. Sourced from the Fatsecret and Livestrong websites.

Lean cuts of protein must be trimmed of all visible fat and skin, and sliced thinly for a quick sear in the wok. Even a little fat increases the calorie count dramatically. Truly not worth it on a fast day.

Protein, Raw Weight, Trimmed of  All Visible Fat
Calories per 150g serve
Chicken Breast, Skinless, Boneless 165
Rump Steak 190
Pork Fillet 205
Lamb Fillet 205
Prawns 150
Snapper Fillet 150
2 Medium Eggs 150
Tofu 114

Stir Fry Vegetables

Use Plenty of Seasonal Vegetables.

Fresh, frozen or tinned. Vegetables are incredibly low in calories. I prefer to use fresh wherever possible and load as many different varieties into my stir fries as I can. An incredibly easy way to bulk up a meal with maximum fibre and minimum calories.

It’s all about the preparation. Peel, slice or julienne the vegetables before heating the wok. Once your ingredients hit the searing hot wok dinner will be ready in less than ten minutes. it really is as quick as that.

Raw Calories per cup serve
Bean Sprouts 31
Beans, green, sliced 44
Bok Choy, shredded 9
Broccolini, sliced 30
Cabbage, shredded, 22
Capsicum, red, sliced 24
Carrots, sliced 52
Long Green Spring Onions, sliced 32
Mushrooms, sliced 21
Onions, brown, sliced 67
Snow Peas 26
Spinach 7

Stir Fry Aromatics

Don’t Forget the Aromatics. 

The basis of a great stir fry? Heady aromatics that deliver a gutsy flavour punch. I always use the holy trinity of freshly pounded ginger, chilli and garlic. Complemented by fresh seasonal herbs, lime or lemon juice. Use as much as you like. Guaranteed flavour for an almost negligible calorie count.

Calories for Fresh Herbs and Spices  
Basil, shredded 1 per tablespoon
Red Chilli Pepper 18 per chilli pepper
Coriander, shredded 1 per tablespoon
Garlic 4 per clove
Ginger, minced 6 per tablespoon
Mint, shredded 1 per tablespoon

 Stir fry Seasoning

Add Depth of Flavour With Sauces

Well chosen sauces can change the character of your stir fry according to your whim. Hot and spicy one day, sweet and subtle the next. Don’t be afraid to experiment and adjust the seasoning according to your taste.

Calories per Tablespoon Serve
Coconut Milk 34
Hoisin Sauce 35
Hot Chilli Sauce 10
Oyster Sauce 9
Palm Sugar 45
Rice Wine Vinegar, seasoned 20
Rice Wine Vinegar, unseasoned 2
Shao Xing, Chinese Rice Wine 2
Soy Sauce, dark 25
Soy Sauce, light 9
Sweet Chilli Jam 48
Sweet Chilli Sauce 28

 Stir Fry Rice

Serve  A Carbohydrate  With Your Meal

Traditionally stir fries are served with steamed rice or noodles. Choose carefully between the alternatives and you can drastically reduce your calorie intake. Japanese soba noodles are particularly low in calories. Of course if I am feeling  particularly strong and virtuous I sometimes skip the carbohydrate altogether. Timing is of the essence. Remember to begin cooking  your rice or noodles before you fire up the wok.

Calories per ½ cup Serve, Cooked
Basmati Rice 95
Jasmine Rice 103
Udon Noodles 70
Rice Noodles 86
Egg Noodles 110
Rice Vermicelli  Noodles 110
Soba Noodles 57

Taking heed of all this good advice and information, tonight’s skinny fast day offering? Stir Fried Chicken With Red Capsicum, Broccolini and Chilli Jam. Filling, nutritious and delicious. What a pity I succumbed to a skim milk cappuccino earlier in the afternoon. Without that temptation I would have come in well under my 500 fast day calorie limit.

Breakfast
1 Cup Tea With Teaspoon Sugar
18
Lunch
1 Cup Diced Watermelon
46
Mid Afternoon
1 Skim Cappuccino
70
Dinner
Stir Fried Chicken With Red Capsicum, Broccolini and Chilli Jam
275
½ Cup Steamed Rice
95
1 Cup of Tea with Teaspoon of Sugar
18
Total Calories
522

Stir Fry Fast Day

Stir Fried Chicken With Red Capsicum, Broccolini and Chilli Jam.

Serves 4 (275 calories per serve plus 95 calories per 1/2 cup steamed basmati rice)

1 tablespoon peanut oil (120 calories)
2 garlic cloves, crushed (8 calories)
2 cm piece ginger, finely grated (3 calories)
1 long red chilli, finely sliced (18 calories)
1 cup long green spring onions, thinly sliced (32 calories)
2 cups red capsicum, sliced (48 calories)
1 cup green beans (44 calories)
1 cup broccolini, sliced into bite size pieces on the diameter (30 calories)
1 cup carrot, julienned (52 calories)
600 g chicken breast, skinless and boneless, sliced ( 660 calories)
2 tablespoons oyster sauce (18 calories)
1 tablespoon light soy sauce (9 calories)
1 tablespoon chilli jam  (48 calories)
1/2 lemon, juiced (2 calories)
3 tablespoons fresh basil, shredded (3 calories)

HEAT wok over high flame until  smoking hot. Add peanut oil and swirl to coat.
ADD garlic, ginger and chilli.  Stir fry for one minute until fragrant.
ADD chicken and stir fry for 2 to 3 minutes or until chicken just changes colour. Remove chicken to a plate and set aside.
ADD spring onions, capsicum, green beans, broccolini and carrot and stir fry quickly for a further 2 minutes. Return chicken to the wok. Toss well to combine. Stir-fry for another minute.
COMBINE chilli jam, lemon juice, oyster sauce and soy sauce in a bowl. Add to wok  Stir-fry for 3 minutes until heated through.
REMOVE from heat. Check seasoning and stir in shredded basil.  Serve with steamed rice.

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More Rainy Afternoon Baking. Rhubarb and Strawberry Buttermilk Cake With Hazelnut Streusel

Posted on July 1, 2013 by thepaddingtonfoodie

Strawberry and Rhubarb Buttermilk Cake With Hazelnut Streusel Topping

It’s official.  Sixteen consecutive days of rain. One week of school holidays down. Two more to go. It’s been the wettest June I can remember, hopefully July will be better. I guess we will find out tomorrow. The Bureau of Meteorology is forecasting a run of sunny days. A full house and steady stream of visitors to feed means more rainy afternoon baking. This week punnets of sweet strawberries and stalks of tart rhubarb were in plentiful supply at the markets. Their rich rosy hues caught my eye. Begging to be transformed into a lush breakfast compote or dessert crumble. Or better still a rhubarb and strawberry buttermilk cake topped with a crunchy hazelnut  streusel. Particularly satisfying on a cold, wet winter’s day and at its most delicious served warm from the oven. With our very own barista in residence, we were lucky enough to enjoy our cake with cappuccinos, lattes and espressos to order.

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Rhubarb and Strawberry Buttermilk Cake With Hazelnut Streusel

Serves 8. Best eaten the day it is baked.

For the Cake Batter
125g butter, softened
3/4 cup caster sugar
1 teaspoon vanilla essence
2 eggs
2 cups self-raising flour
¾ cup buttermilk
125g whole hazelnuts, 60g reserved  for the crumble topping after roasting

For the Hazelnut Streusel
50g butter, cold from the refrigerator
3 tablespoons brown sugar
½ cup plain flour
60g hazelnuts roasted and skinned, roughly chopped

For the Fruit Layer
1/2 bunch of rhubarb, trimmed, washed, cut into 2cm lengths
1 x 250g punnet strawberries, hulled and quartered
2 tablespoons sugar
1 teaspoon cinnamon
PREHEAT oven to 170 C. Grease and line a 22cm round spring form baking tin with baking paper.
TOAST 125g whole hazelnuts in a dry, heavy based pan until the hazelnuts are aromatic and lightly toasted and the skins have started to crack. Place the hazelnuts in a clean tea towel and gently rub together to remove the bitter skins.
ROUGHLY chop roasted and skinned hazelnuts. Divide into two portions, reserving 60g for the streusel topping and the remainder (65g) for the cake batter.

Prepare the Hazelnut Streusel
WITH your fingertips, rub together the flour, sugar and butter until the mixture resembles breadcrumbs and starts to clump together. Stir through the chopped hazelnuts.

Prepare the Fruit Layer
PLACE prepared strawberries and rhubarb into a bowl. Sprinkle with caster sugar and set aside.

Prepare the Cake Batter
CREAM butter, caster sugar and vanilla extract until light and fluffy.
ADD eggs one at a time, beating well after each addition
GENTLY fold in flour, buttermilk and the remaining portion (65g) of roasted, skinned and coarsely chopped hazelnuts.
SPOON the cake batter into the prepared baking tin.
EVENLY top the cake batter with the rhubarb and strawberry mixture.
SPRINKLE the steusel evenly over the fruit layer. Do not press down.
BAKE in a preheated oven for 1 hour or until a wooden skewer inserted into the centre of the cake comes out clean.
COOL for 5 minutes before turning out of the tin. Serve warm with cream or ice-cream.

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A Rainy Day Afternoon Tea. Blueberry and Buttermilk Crumpets.

Posted on June 29, 2013 by thepaddingtonfoodie

Blueberry Buttermilk Crumpets

Last week I made crumpets for the very first time. This week it’s still raining and we are all beginning to feel just a little bit stir crazy. With the weather too awful to willingly venture out and ever present mouths to feed I decided to try my hand at more crumpets. On the back of my carton of buttermilk there is a recipe for blueberry and buttermilk pancakes. I’ve made these before to great acclaim. To my mind they closely resemble giant pikelets. Not too much of a stretch from pikelets to crumpets so why not make a blueberry buttermilk  version.

The upshot?  I substituted buttermilk for regular milk and followed my regular crumpet recipe to the letter. At the very end I tossed a cup of blueberries in a little sugar and lemon juice and incorporated the mixture into my crumpet batter. The addition of the buttermilk produced a very light, fluffy and well risen crumpet. I realised very quickly that I needed to spoon far less batter into my crumpet rings to allow the crumpets to cook through and avoid potential burnt bottoms. Adding sugar and fruit contributes to the caramelisation of the crumpets so it is important to constantly monitor the temperature of the pan as they cook, and turn the flame to low if the bottoms are browning too quickly. Be careful though. It’s a fine line between crumpets that are not quite cooked through and perhaps a little too brown underneath. To keep their shape the tops of the crumpets need to be nearly set before the rings are removed and crumpets flipped.

These crumpets were sensational served with butter, maple syrup and more fresh blueberries spooned over the top. True comfort eating for a dreary, rainy day.

Blueberry and Buttermilk Crumpets

Makes 10 – 12 crumpets

1 teaspoon sugar
200 ml buttermilk
100 ml boiling water
1 tablespoon dried yeast
1 cup (150g) strong white bakers flour
2/3 cup (100g) plain flour
1 teaspoon salt
½ teaspoon bicarbonate of soda
50 ml warm water
1 cup blueberries
2 tablespoons caster sugar
3 tablespoons lemon juice
20g butter, melted for cooking

MIX the sugar, buttermilk and boiling water in a jug and stir in the yeast. Leave in a warm place for 15 minutes until frothy.
COMBINE the flours in a large mixing bowl with the salt. Stir in the liquid and mix vigorously until smooth. Cover and leave in a warm place for between one-and-a-half and two hours until the batter is a mass of tiny bubbles.
MIX the bicarbonate of soda with 50ml warm water and stir it into the batter. Cover and stand in a warm place for 30 minutes.
TOSS blueberries in caster sugar and lemon juice. Add to the crumpet batter, stirring well to combine.
MELT the butter and use it to brush the inside of four crumpet rings. Heat a large frying pan on a medium-low heat and grease the pan. Put the rings flat into the pan and ladle batter into each, so they are no more than a third full.
COOK until mixture bubbles, small holes form on the surface and a skin forms on top (4-5 minutes). Monitor the heat of the pan and turn flame to low if the bottoms are browning too quickly.
REMOVE rings, turn crumpets and cook until light golden , about 1 minute. Keep crumpets warm in a tea towel while you repeat with remaining batter, thinning with a little extra milk if necessary. If the batter is too thick, the holes won’t be able to force their way through to the top, add too much liquid and batter will run out from under the rings.
SERVE immediately with butter, maple syrup and blueberries

Posted in Breakfast, Sweet Treats, What I Love to Cook | Tagged , , , , , , , | 6 Comments