Sausage, Onion and Potato Omelette

After having porridge nearly every morning for breakfast at work for a couple of months, I’ve decided I need a change. I still love porridge, especially how quick and versatile it is, but I’ve been thinking I could do with having something a bit different and maybe with a bit more protein in it to help set up my day. Flicking through a cookbook I was given nearly a year ago for some inspiration, I came across a recipe for a sausage and potato omelette that I thought would be a good one to try. It’s similar to the frittata I made not that long ago so I knew I was on the right tracks.

It doesn’t take too long to make and is super easy to batch bake on a Sunday ready for the week ahead. Just make sure you have a good frying pan with a heat resistant handle so it can be placed under the grill.

Ingredients

2 Potatoes
1 Onion
1 Pack of Sausages (I went for gluten free turkey sausages)
10 Cherry Tomatoes (which I forgot about to include in the picture)
6 Eggs
1 Tbsp Mixed Herbs
12 Tbsp Water
1 Tbsp Oil
Pinch of Black Pepper
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Method

  1. Peel the potatoes and chop into rough big cubes and boil until soft. Drain and leave to cool at one side.
  2. Grill the sausages until cooked through and set to one side to cool.
  3. Add the 6 eggs and the water together in a large bowl and whisk together until thoroughly mixed.
  4. Once the potatoes and sausages have cooled cut into smaller bite size pieces.
  5. Heat a frying pan with half the oil, once hot add the potatoes and cook until they are starting to go crispy then add the onions and continue to cook until browned without burning.
  6. Remove the potatoes and onion and add the remaining oil to the pan, ensure all sides are coated then add the potatoes, onions, sausages and tomatoes and stir so there’s an even mix of ingredients across the pan.
  7. Pre heat the grill onto a high heat.
  8. Add the egg and water mixture to the pan and leave to cook on the hob for 3-5 minutes until the bottom of the omelette is good.
  9. Remove from the hob and place under the grill to cook for roughly 10 minutes until the top of the omelette

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Nutritional Information

Serves 5
Calories: 362
Protein: 26.1g
Carbohydrates: 40.7g
Of which is sugars: 4.3g
Fibre: 5.3g
Fat: 10.9g
Of which is saturated:3.2g

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Breakfast Frittata

With spring just around the corner, I’ve been looking to change up from normal porridge breakfasts for something a little bit different. When I’m busy thinking and researching about what would be good, it needs to fill 3 criteria. 1. Tasty 2. Filling 3. (Potentially most important) able to be batch cooked and/or easy to eat at work.
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As my training for my 10K is really starting to ramp up, I’ve been particularly hungry. I’ve started running 7 miles to ensure I have the stamina to do the 6.2 miles and my aim is to be able to sprint the last 500 metres or so. It’s going well, I’m feeling really positive about it, my most recent run was 6 minutes quicker than the previous one! I still find it odd how much I’m enjoying the training, again, if this had been even 6 months ago, I never would have considered running 10K let alone with still 7 weeks to go I would be regularly running 7 miles.

But anyway, I digress, breakfast time! I spent my Sunday’s locked away in the kitchen batch cooking my breakfast, lunch, snacks and my boyfriend’s breakfast and lunch for the week, so where possible I like these to be as fuss free and use hardly any pots and pans. This is where I stumbled across a recipe for a frittata done in the slow cooker, see here, but I have tweaked it slightly.

Ingredients

6 Eggs

100g feta

75g Baby Chestnut Mushrooms

2 Medium Courgettes

100g Cherry Tomatoes

12 tbsp Water

1 tsp Paprika

2 tsp Mixed Italian Herbs
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Method

  1. Grease the slow cooker and start to pre-heat on high
  2. Roughly chop the mushrooms and gently fry until browned. Then put to one side.
  3. Grate all the courgette, once this is done, drain all the water, I found putting it in a sieve helped to be able to really squeeze as much as possible out, then pat dry on some kitchen roll until no more water comes out.
  4. Beat the eggs in a large bowl/container, once all mixed add the water and mix again.
  5. Add all the other ingredients into the mixture and then tip into the slow cooker.
  6. Cook on high for 2-3 hours.
  7. Cut up until portions then remove from the slow cooker (I would never have been able to remove it whole but if you can then good on you!)

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Nutritional Information

Serves 4

Calories: 193
Protein: 13.3g
Carbohydrates: 2.2g
Of which is sugars: 1.3g
Fibre:0.8g
Fat: 14.3g
Of which is saturated: 5.0g

Bakewell Tart

I’ve been busy training for my upcoming 10k (less than 10 weeks to go now, eeek!) I’ve only just built up to running 5 miles and I’m actually enjoying it a lot more than I thought I would. Although, despite knowing I live in a hilly area and even through my ‘mapmyrun’ app saying I would climb over 200 feet, I didn’t appreciate quite how hilly it was until my fitbit said that within the 5 miles I had gone up the equivalent of 60 flights of stairs. Needless to say, I was shattered afterwards.
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So, this in mind, I decided I would treat myself to a few bits over the weekend and I spent most of Saturday, after a cracking spin class, in the kitchen baking and cooking to my heart’s content. I will include bits of everything I’ve made over the weekend but one particular favourite was a Bakewell tart. I was trying to think of something that I could make for pudding on Saturday but would also be suitable for the boy to have as a bit of pudding during the week, so I cut the rest up into Bakewell slices for him J

I did end up making two through the recipe below but that was only because I didn’t have a tray big enough so I made two slightly smaller but no less delicious ones instead.

Ingredients

For the pastry

175g Plain Flour
75g butter
2-3 Tbsp Water

For the sponge mixture

100g Butter
100g Caster Sugar
175g Self-Raising Flour
1 Tsp Baking Powder
2 Large Eggs
2 Tbsp Milk
½ Tsp Almond Extract
For Filling
6 Tbsp Cherry Jam

For Top
Handful Flaked Almonds
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Method

  1. To make the pastry, in a large bowl rub together the flour and butter until you have fine breadcrumbs, then slowly add the water until you have a smooth dough.
  2. Roll the dough out on a lightly floured worktop until it’s large enough to line the tin.
  3. Spread the jam evenly over the pastry
  4. Preheat the oven to 180⁰c (fan oven), then to make the sponge layer add all the ingredients together and beat until you have a smooth mixture and spread this over the jam layer.
  5. Sprinkle the top with the flaked almond and put in the oven for 15-20 minutes until the top has started to go a light brown colour.
  6. Leave to cool in the tin then you can cut into slices before removing or if you’ve done it in smaller tins like I have you may be able to remove it in one piece from the tin without the need to cut it up first

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Nutritional Information

Serves 16
Calories: 213
Protein: 3.7g
Carbohydrates: 34.1g
Of which is sugars: 18.7g
Fibre: 1.1g
Fat: 6.9g
Of which is saturated: 3.1g

Chicken, Leek and Mushroom Meatballs

Last week was a rather disappointing week. It had started off so well! But by Wednesday, I had gone off track. It all started with a late shift at work, I intended to leave to head to the gym, all the meals for the day were planned and until 4.30pm, it was going well. Realising I wasn’t going to make it out of work on time, I had a protein flapjack (not part of my pre-planned meals for the day), this then lead to another one (each at over 200 calories). When I finally got home, it was another protein flapjack from my graze box, again unplanned, then venison burgers and salad for tea as planned. This then led to a generally over calorie day on Thursday which spilled over into Friday. I’ll admit these over calorie days (which I have a feeling exceeded over 2000 calories each day) are full of of nuts, dark chocolate, fruit, dates and nut butter. So there are worse things I could be eating, but it’s an awful lot of fat and sugar. I then made the mistake of having some wraps and a pastry and I’ll be honest, my body was not happy. My stomach cramps came back on Friday night with a vengeance, not so subtly reminding me that whilst something’s may be tasty, they are simply not worth it.

Not ideal. But these things happen, no point dwelling, time to move on.

So, in order to ensure this week I don’t have a repeat I have been hitting the cookbooks again to find some more tasty meals. And yet again Amelia Freer has come to my rescue. I was looking for something that wouldn’t need too long to heat up at work, fairly versatile as I would want it with either salad, quinoa or rice and easy to batch bake.

I stumbled across these Chicken, Leek and Mushroom Meatballs. (aside: her full recipe for this also includes an almond sauce with quinoa and leeks but I just made the meatballs themselves.) I’ll admit mine aren’t the prettiest ones you’ll see, but trust me, they are tasty, high in protein and low in saturated fat! They don’t even need that many ingredients, now that’s my kind of dish

 

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Ingredients

1 ½ Leeks (the picture has 3 leeks, as if you’re doing her full recipe you need 3 but I didn’t correctly read the recipe beforehand *Duh*)

1 Egg Yolk

2 Chicken Breasts

250g Button Mushrooms

½ Tablespoon Chopped Fresh Chives

Olive Oil – for frying

Pepper to taste

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Method

  1. Chop the chicken breast into strips, then add to a food processer and blitz into a mince.
  2. Chop the leeks into fine strips and the mushrooms down so they are small.
  3. Add the oil to the frying pan and heat. Once hot, add the leeks and mushrooms and cook on a high/medium heat for roughly 10 minutes. Stirring regularly until all the moisture has gone. Leave to one side to cool.
  4. While the mixture is cooling, pre-heat the oven to 150⁰c.
  5. Once the mixture is cool, add the chicken, egg yolk, chives and leek + mushroom mixture into a mixing bowl. Mix it all together until well combined. Add a bit of pepper then mix again.
  6. Line a baking tray with tin foil. Using a tablespoon, scoop some of the mixture out and roll into a ball, place it on the lined tray. And repeat until all the mixture is used up. It should make 16 meatballs.
  7. Cook in the oven for 10-15 minutes, until it’s cooked through but we want to ensure it stays juicy to try to avoid overcooking it.
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  8. Then serve, I chose to do mine with some frozen vegetables as it was quick to whip up, but you can go with anything really!

 

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Nutritional Information

Makes 16 Meatballs and serving size of 4 per serving

147 Calories

20.6g Protein

7.1g Carbohydrates

1.3g Fiber

2.4g Sugar

3.0g Fat ( 0.4g are Saturated Fats)

Butternut Squash and Sweet Potato Soup

As promised, I am kicking of the New Year with my first new recipe. This is has been slightly tweaked from one of my new cookbooks. As you may have noticed from some of my previous posts, I love a good soup! I just find it so much easier to make a big pot up and then have enough to last me the rest of the week so I don’t have to worry about making lunch for work the next day, my evenings can be spent relaxing.

I do normally prefer a chunkier soup, but I have to admit sometimes there is nothing better than a smooth, creamy soup. As I started to read through the first few pages this recipe just called out to me, so I knew it had to be the first one I made. Now it isn’t the recipe given for January 1st (I know, rebel), but it is still a wintery dish.

Soup Cookbook

The only thing I have really changed is I have swapped out normal potatoes for sweet potatoes as I prefer them, but you can go for normal if you’re not a big sweet potato fan.

Ingredients

900g Butternut Squash, halved with the skin still on and seeds removed

350g Sweet Potato, cubed

1.2 Litres of Vegetable Stock (Gluten Free if necessary)

100ml Single Cream

40g butter

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Method

    1. Preheat the oven to 160oc, place the two halves of the butter squash on a lined roasting tin and put half of the butter on and around the squash. Place in the oven to roast for an hour until it’s soft and tender.
    2. After about 45 minutes of the squash being in the oven, take large saucepan and melt the remaining butter. Once the butter is melted add the sweet potato and the stock.
    3. Bring to the boil then allow to simmer for around 15 minutes or until the sweet potato is soft.
    4. Take the squash out of the oven and allow it to cool slightly before scooping out the flesh and add to the saucepan with the rest of the soup.
    5. Now you need to blend the soup until smooth. If you have a handheld blender you can do this in the plan, if like me you have a food processer then you can move the soup into the processer and blitz until smooth. As I had to do this in portions I had another saucepan on hand to pour the smooth soup into.
    6. Once all the soup is smooth, added the cream and ensure the soup is still hot before serving, depending on how long it has taken you to blend it may have gone a bit cold so may need a gradual reheat before serving.

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Nutritional Information

Serves 6

209 Calories

2.9g Protein

32.5g Carbohydrates

4.8g Fibre

8.1g Sugar

8.4g Fat ( 5.3g are Saturated Fats)

 

Chicken, Kidney Bean and Spinach Soup

It’s actually beginning to feel like winter and that Christmas is nearly here. It’s getting cold, the cars are starting to freeze over and I don’t feel ridiculous going out with my coat, scarf and gloves on. It sounds daft to be so excited for the cold, but it really helps with getting into the Christmas spirit! You can’t buy decorations when it’s mild outside, it just feels wrong!

In the spirit of it getting colder, I’ve decided I need to change it up from my current daily lunch of the Split Pea and Sausage Soup and try something a little different. I stumbled upon this from ‘Julia’s Album’, so I thought I’d give it a go, as I used slightly less chicken I’ve tweaked the serving sizes from Julia’s recommendations.
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 Ingredients

1 Onion

2 Large Garlic Cloves

1 Large Carrot

1 Green Pepper

1 Can of Red Kidney Beans

Handful Cherry Tomatoes

425g Chicken

80g Spinach

1 Litre Chicken Stock (Gluten Free if necessary)

500ml Water

½ tsp Paprika

1 tsp Basil

1 tsp Mixed Italian Herbs

Oil for Frying

Method

  1. In a large saucepan, heat half of the oil on a medium heat, add the onion and fry for 1 minute. Add the pepper to the onion and fry for an additional couple of minutes until the onion before a bit soft. Remove from the saucepan and set to one side.
  2. Add the remaining oil to the saucepan, add the paprika and half of the basil and mixed Italian herbs. Add the chicken to the pan and coat in the oil/herb mixture on a medium/high heat. Ensure the chicken is browned on every side but it doesn’t need to be cooked through at this point.
  3. Add the garlic, kidney beans, tomatoes, carrot, onions and peppers. Then add the remaining seasoning and stir into the mixture so it’s evenly distributed.
  4. Add the water and stock, bringing the soup to the boil then leave to simmer for 15-20 (this will cook the chicken through)
  5. Around 5 minutes before you want to serve add the spinach and put the lid back on, I find adding it later stops it becoming too soggy.
  6. Once the chicken is cooked, it’s ready to serve 🙂

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Nutritional Information

Serves 5

243 calories

25.9g protein

20.4g carbohydrates

4.7g fibre

6.3g sugar

4.4g fat (0.7g are saturated fats)

Egg Muffins

Since I first stumbled upon a version of these on pinterest, egg muffins have become a part of my daily diet.

What I love about them is that when I’m in a rush for breakfast or just craving something post-gym these are so quick to grab and very satisfying.

They can be easily customised to suit your personal preference but mine don’t really change week in, week out.

What can I say I’m a creature of habit.

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Ingredients

6 eggs

12 tablespoons of water

1 small onion chopped

155g lean diced bacon

1/2 pepper

40g sweetcorn

A pinch of pepper

Method

  1. Preheat the oven to 180°c. Fry the onion and diced bacon on a low heat. Once the bacon is cooked all the way through take it of the heat. I will normally transfer it into a plastic tub with some kitchen roll underneath to help absorb any additional oil/grease, but that’s just my own personal preference.
  2. In 12 muffin tins divide up the vegetables and bacon (I’ve tried a few different methods with this and have found that silicon muffin cups make the neatest muffins afterwards)20151102_173853
  3. Crack the eggs into a container and whisk together. Once all mixed add the water, this just adds some more bulk and helps the muffins set. Add a pinch of pepper and mix together.
  4. Pour the egg mixture over the filling, it should come near the top of the tins.20151102_174024
  5. Place in the oven for around 15 minutes or until the muffins appear firm and have risen.
  6. I normally find that if you take them out of the oven and tins straight onto a wire rack you get weird dints in the bottom of them. I leave them in the tins for about 10 minutes to cool, they should shrink in size slightly making them easier to remove and looking nice and neat. You can eat whilst they’re still warm. I store them away for snacks during the week and just give them a quick 30 seconds to 1 minute in the microwave to reheat then enjoy!

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Nutritional Information

Per serving = 2 muffins

116 calories

11g protein

3g carbohydrates

1g fibre

1g sugar

6g fat (2g are saturated fats)