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Summer White Bean and Vegetable Stew April 23, 2012

 

I munched away on this, this evening. I was surprised at how flavoursome it was. I was going to leave the zest of lemon out of it, but I’m glad I didn’t it worked really well with the hummus. This is great. It’s quite filling too. I had a wholemeal pitta with it also. Oh I almost forgot to mention that it’s from a Weight Watchers supplement in the RTE guide.

Propoints per serving- 9

Propoints per recipe- 19

Serves 2

Takes 40 minutes in total to prepare

 

Ingredients

Calorie-controlled cooking spray

1 red onion, sliced

2 garlic cloves, sliced

1 small red pepper, de-seeded and sliced

1 corn on the cob, kernels removed

150ml dry white wine

1 tablespoon cornflour

100g fine green beans, halved

2 large sprigs of fresh thyme

200g canned cannellini beans, drained and rinsed

300ml vegetable stock

100g baby leaf spinach

2 tablespoons reduced fat hummus

Finely grated zest of 1 lemon

Salt and freshly ground pepper

A handful of fresh basil leaves, to garnish (optional)

 

Method

1. Heat a large, lidded, heavy based saucepan and spray with the cooking spray.

2. Add the onion, then cover and cook for 6 minutes until softened. Add the garlic, red pepper and corn and cook for another minute before pouring in the wine.

3. Bring up to the boil, then reduce the heat to low and simmer for about 5 minutes or until the wwine has reduced by half.

4. Mix the cornflour with a little water to make a plate. Add to the pan and cook, stirring, for a minute until thickened then add the green beans, thyme, cannellini beans and stock and return to the boil.

5.  Reduce the heat to low and simmer for about 8 minutes until the vegetables are tender. Add the spinach and cook, partially covered, until wilted.

6. Divide between two large, shallow bowls. Season to taste and top each portion with 1 tablespoon of hummus.

7. Sprinkle with black pepper and lemon zest before serving. If using, garnish with basil leaves.

 

 

 

 

 

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Beef and Onion Braise December 4, 2011

Filed under: Meat,Soups and Stews,Weight Watchers Recipes — delishuss @ 10:38 pm
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This recipe is really what I would call brown stew but a few additional ingredients makes it taste a bit different from my style of recipe. I like it all the same. In my humble opinion a stew needs to be served with spuds. I sliced a load of baby potatoes and layered them on the top before I added it to the oven. Just something to note though, they potatoes are not included in the propoints so you will have to point those seperately.

This is a perfect winter warmer.

 

ProPoints per recipe 27

7 ProPoints per serving

 

Ingredients

3 small onions, cut into wedges

4 x 150g lean beef, cut into chunks. (Stewing or casserole beef)

2 tablespoons of plain flour

700 mls of beef stock

300g carrots, peeled and cut into sticks

3 cloves of garlic

2 tablespoons of tomato puree

1 tablespoon of worchestershire sauce

1 Bouqet garni or half teaspoon of mixed herbs

2 bay leaves

350g large closed cup mushrooms sliced thickly

Calorie controlled cooking spray

Freshly ground black pepper

 

Method

1. Preheat the oven to gas mark/160 degrees celsius.

2. Spray a large, lidded non stick, flameproof and ovenproof casserole dish with the cooking spray, place over a medium hear on your hob.

3. Add the onions and cook for 4 minutes on each side under coloured, remove and set aside.

4. Season the beef with black pepper add to the dish and brown on both side, only enough to colour them, not cook them, remove and set aside.

5. Stir the flour into the dish then gradually add the stock, stirring all the time to prevent lumps from forming, when thickened add all remaining ingredients.

6. Return the onions and beef to the dish, cover and cook in the oven for 2 and a half hours until meat is tender.

7. Remove the Bouqet Garni and bay leaves before serving

 

Sausage, bean and chorizo stew October 1, 2011

Filed under: Meat,Weight Watchers Recipes — delishuss @ 5:07 pm
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I took this recipe from a Weight Watchers magazine. Great comfort food coming into the autumn/winter. This can be frozen and kept up to 3 months. If you can’t find pinto beans you can substitute them for pretty much any beans. I used butterbeans.

It’s really easy to make, give it a go. #

7 propoints per serving

Ingredients

2 red onions, sliced

Calorie controlled cooking spray

280g reduced fat pork sausages, halved

3 garlic cloves, crushed

110g cooking chorizo, sliced

1 tsp smoked paprika

1 tsp black mustard seeds

2 tsp cumin seeds

400g can chopped tomatoes

6 ripe tomatoes, chopped

400g can pinto beans, drained

Handful of chopped fresh parsley

 

Method

1. Put the sliced onion in a large, lidded saucepan and mist with the cooking spray. Cook on a low hear until soft.

2. Increase the heat, add the sausages and cook for another few minutes until they have browned a little on all sides.

3. Add the garlic and chorizo and cook for 1-2 minutes until the chorizo has released its oil.

4. Reduce the heat, add the smoked paprika, black mustard and cumin seeds and cook for 5 minutes more.

5. Tip the canned and fresh tomatoes into the pan along with 400ml water. Cover and summer for 30 minutes, stirring occasionally.

6. Add the beans and increase the heat to allow the liquid to reduce slightly. This will take about 10 minutes. Leave to sit for 5 minutes, then garnish with parsley and serve.

 

 

Brown Stew Chicken October 6, 2010

Filed under: Chicken,Soups and Stews — delishuss @ 10:17 pm
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I tried making this recipe on a weekday after work, I was starving and so rushed it a bit. It tasted pretty good but I don’t think it beneffited from being rushed. I got the recipe from: http://uktv.co.uk . Enjoy.

Ingredients

  • 4 leg portions (drumstick and thighs), or 1.2kg whole chicken, skin on
  • 1 lime, juice only
  • 3 spring onions, shredded
  • 2 cloves garlic, finely chopped
  • 1 scotch bonnet pepper, deseeded and finely chopped
  • 2 tsp soy sauce
  • 1 onion, diced
  • 4 sprigs thyme, enough to give 1 tsp leaves
  • 3 tomatoes, diced
  • 2 tbsp vegetable oil
  • 1 tbsp tomato ketchup
  • Method

    1. If you are using a whole chicken, cut it into 16 chunky pieces, or you could use chicken thighs and leave them whole.

    2. Squeeze over the lime juice and add the spring onions, garlic, soy sauce, onion, thyme and tomatoes. Season well and mix everything together. Leave everything to marinate for 2 hours, or overnight if you can.

    3. Take the chicken pieces out of the marinating mixture and pat dry with kitchen paper.

    4. Heat the oil in a deep frying pan set over a moderate heat. Fry the chicken pieces, turning frequently, until the chicken is golden.

    5. Spoon over the reserved marinating mixture, stir in the tomato ketchup, and add about 125ml hot water – or enough to barely cover the chicken. Cover the pan and simmer for 20-25 minutes, until the sauce has thickened and the chicken is tender.

    6. Serve with rice and peas, plain steamed rice or pasta.

     

    Italian Chick Pea and Pasta Stew August 22, 2010

    Filed under: Healthy Eating,Pasta,Vegetarian,Weight Watchers Recipes — delishuss @ 8:32 pm
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    This is good for making at the weekend and freezing or also good for family dinner. The portion sizes are pretty decent also.

    Serves 4

    3 points per serving

    Ingredients

    175g (6oz) farfalle

    low fat cooking spray

    1 large onion, chopped

    1 celery stick, sliced

     2 carrots, diced

    850 mil (1 1/2 pints) vegetable stock

    1 x 400g can chopped tomatoes

    1 tablespoon tomato puree

    2 bay leaves

    2 sprigs of fresh rosemary (left whole)

    1 x 400g can chick peas drained

    250g (9oz) spinach, washed, thick stalks removed and leaves sliced

    Salt and freshly ground black pepper

    Method

    1. Cook the pasta according to the packet instructions. Drain.

    2. Meanwhile, spray a  large saucepan with the cooking spray and add the onion, celery and carrots. Cook for 5 minutes, stirring regularly. Add the stock, tomatoes, tomato puree, bay leaves and rosemary and bring to the boil. Reduce the heat and simmer for 5 minutes. Add the chick peas and cook for another 10 minutes. Remove the rosemary sprigs and bay leaves.

    3. Stir in the spinach and cooked pasta and cook for a final 2 minutes. Season. Serve in large bowls.

    Variation- For a meat variation, you can add 250g (90z) lean thick cut ham, cubed with the chick peas in step 2, for an extra 1 1/2 points value per serving.