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Flatsnouts Dish of the week.

Monkfish-Hollandaise sauce and pasta



In late after gym, found some monk-fish lurking in the fridge.....

So Monk fish/ hollandaise sauce and wholemeal pasta, it is.

If your in a really 'funky-cold-Medina' mood, eggs would be lush. (Fried/poached or scrambled is up to you)

I moped the healthy sauce up with Granary wholemeal- Tip top feed up in 20 mins........

Ingredients

2 Monk-fish, de-boned and filleted.
Olive oil to taste
Mixed herbs to taste
Salt and pepper to taste

Wholemeal pasta 3 handfuls


Fresh broccoli
Carrot
Spinach
Peas
( grab one handful, but its up to you)
Olive oil

The Hollandaise sauce is a healthy version using Greek yogurt (Lush man )
1 cup low-fat plain yogurt, plain
2 teaspoons lemon juice
3 egg yolks
1⁄2 teaspoon salt
1⁄2 teaspoon Dijon mustard
1 pinch fresh ground pepper
optional 1 tbsp fresh dill or parsley


Method.


Pasta and veg,
Get a pan of water on the boil ASAP and get plenty of olive oil in to stop pasta sticking, when boiling place 3 handfuls of wholemeal pasta (Penne)
Get the veg prepped and in a dish by the side of cooker. After 5-7 mins of pasta being in, place veg in for final cook, I like mine nice and crunchy, not with the life boiled out of them .


Fish


Olive oil and mixed herbs into frying pan to a nice heat, swirl the oil around the pan and drop monk-fish in the middle.
Cook for about 3-5 mins and brown to taste. When cooked place on plate.


Sauce


Use double boiler or like me - place a strainer/sieve over a sauce pan of water and place a bowl in the sieve, loads easier ;o)
Beat yogurt, lemon juice, egg yolks well
Heat over simmering water, stirring frequently, until sauce has thickened, approx 15 min (sauce will become thinner after about 10 min and then thicken again).
Remove from heat and stir in salt, mustard, pepper and dill/parsley (if using).

So drain the pasta, and pour in sauce, season again. Pour over the fish.

If you in a funky mood, quickly either fry/ poach or scramble said eggs.

Place on the plate and enjoy.....

Portions and calories are dependant on what you doing. This is a main meal and you shoud keep handfuls of pasta down if you are on my weight loss plan. Also one piece of monkfish.

So in summary a quick tasty, vitamin and omega overload, that warms you up on a cold night. Booooooshiii.



Nutrition


Protein: 45 g without eggs (3g per egg)
Fat 7.5g
Sat fat 5g
Carbs 27g (Two handfuls of Penne)

Spaghetti and Meatballs.

The meatballs and sauce are cooked in the slow cooker for this traditional Italian spaghetti and meatballs recipe. You could also serve the meatballs over creamy polenta or on a sandwich with melted provolone.

Active Time: 45 minutes

Total Time: Slow-cooker time: 4-8 hours

MEATBALLS

2 large eggs
1/2 cup dry whole-wheat breadcrumbs (see Tip)
1/2 cup finely chopped onion
1/2 cup grated Parmigiano-Reggiano cheese, plus more for serving
1/4 cup minced fresh parsley
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon freshly ground pepper
8 ounces lean (90% or leaner) ground beef
8 ounces ground pork or Italian pork sausage
8 ounces ground veal

SAUCE & SPAGHETTI

1 tablespoon extra-virgin olive oil
1 cup finely chopped onion
3 cloves garlic, finely chopped
2 teaspoons Italian seasoning
1/4 teaspoon crushed red pepper
1 cup dry red wine
1 28-ounce can crushed tomatoes
1 14-ounce can diced tomatoes
1 pound whole-wheat spaghetti
1 tablespoon finely chopped fresh oregano



PREPARATION

To prepare meatballs: Lightly beat eggs in a large bowl. Stir in breadcrumbs, 1/2 cup onion, cheese, parsley, garlic, salt and pepper. Add beef, pork (or sausage) and veal; gently mix until combined (do not overmix). Using 1/4 cup for each, make 16 meatballs and place in a 6-quart slow cooker.
To prepare sauce & spaghetti: Heat oil in a large skillet over medium heat. Add 1 cup onion and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add garlic, Italian seasoning and crushed red pepper; cook, stirring, for 30 seconds. Add wine and boil for 1 minute. Add crushed and diced tomatoes and bring to a simmer. Pour the sauce over the meatballs.
Put the lid on the slow cooker and cook on High for 4 hours or Low for 8 hours.
30 minutes before you’re ready to eat, bring a large pot of water to a boil. Cook the spaghetti until just tender, 8 to 10 minutes or according to package directions.
Spoon any fat off the sauce; add oregano. Serve the meatballs and sauce over the spaghetti with extra Parmesan, if desired.

TIPS & NOTES

Make Ahead Tip: To prep ahead: Make meatballs and sauce (Steps 1 & 2); cover and refrigerate separately for up to 1 day. Reheat sauce to a simmer before adding to slow cooker. To make ahead: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating. Equipment: 6-quart slow cooker
Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Stovetop Variation: Make the sauce (Step 2) in a large Dutch oven instead of a skillet, then gently add the meatballs to the simmering sauce. Cover and gently simmer until the meatballs are cooked through, about 1 hour.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

NUTRITION

Per serving: 475 calories; 11 g fat (4 g sat, 4 g mono); 108 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 32 g protein; 11 g fiber; 704 mg sodium; 856 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium & Zinc (32% dv), Iron (29% dv), Potassium (25% dv), Vitamin A (24% dv)

 Heres one for the ‪FitClub‬ guys........

Spicy Chorizo Stew



Heat the olive oil in an ovenproof casserole dish and fry the raw chorizo for 2-3 minutes until starting to brown. Remove from the pan with a slotted spoon and set aside. Add the onion, garlic and chilli to the pan and cook for 5 minutes, stirring, until the onion is beginning to soften.


Add the chopped tomatoes, stock, thyme and lemon 


400g can butter beans

1 tbsp extra-virgin olive oil

Small tin of sweet corn
250g raw chorizo sausage (from delis),
cut into 5mm-thick diagonal slices1 onion,
roughly chopped3 garlic cloves roughly chopped
1 red chilli deseeded and chopped
400g can chopped tomatoes/passata
500ml chicken stock hot
Few sprigs of fresh thyme
Grated zest of 1 lemon zest and add the chorizo and beans to the casserole. Mix well, bring to the boil and simmer, partially covered, for 1¼ hours or until the sauce is thick and the beans are meltingly tender. Check the seasoning and discard the thyme sprigs.

Nutritional info per serving


Calories 392kcals
Fat 19.1g (6.8g saturated)
Protein 26.3g
Carbohydrates 32.5g
(7.6g sugars)Salt 1.7


FlatsnoutFitness‬ ‪‎FitClub‬

One pan herby fish


500g waxy potatoes, thinly sliced
1 large onion, thinly sliced
6 tbsp olive oil
Knob of butter
8 small vine tomatoes, halved
6 white (marinated) anchovy fillets, finely chopped (see tip)
2 garlic cloves, finely chopped
1 lemon, zested and sliced into discs
½ large bunch of fresh parsley, finely chopped (about 40g)
100g fresh breadcrumbs
4 thick white fish fillets, such as sustainable cod or coley
1 red chilli, sliced

Scatter the potatoes and onion into a large roasting tray. Drizzle with 1 tbsp oil, season, then toss to coat. Dot with butter, then cook in the oven for 15 minutes at 190C/fan170C/gas5. Add the tomatoes, then return to the oven for 10 minutes more. Meanwhile, whizz the anchovy, garlic, lemon zest and parsley in a food processor with 3 tbsp of the olive oil to make a gremolata. Taste and season.
Mix the breadcrumbs with 2 tbsp oil and some seasoning. Top the potatoes with the fish fillets, lemon slices and sliced chilli, then scatter with the breadcrumbs.
Return to the oven and cook for 12-15 minutes until the fish steaks are just cooked through and the breadcrumbs are golden. Remove from the oven, top with the herby gremolata, then serve.


Nutritional info per serving


Calories 401kcals
Fat 7.7g (2.1g saturated)
Protein 36.1g
Carbohydrates 49.7g (8.9g sugars)
Fibre 6.4g
Salt 1.3g





Summer vegetable curry


Give your Friday night curry a healthy makeover with this low-fat, superhealthy, vegetarian dish


Nutrition per serving

Calories 207
Carbohydrates 28
Saturated Fat 4
Sugar 12
Protein 10
Fat 7
Fiber 7
Salt 0.49





Ingredients

1-2 tbsp red Thai curry paste (depending on taste)
500ml low-sodium vegetable stock
2 onions, chopped
1 aubergine, diced
75g red lentils
200ml can reduced-fat coconut milk
2 red or yellow peppers, deseeded and cut into wedges
140g frozen peas
100g bag baby spinach, roughly chopped
brown basmati rice and mango chutney, to serve


Method

Heat the curry paste in a large non-stick saucepan with a splash of the stock. Add the onions and fry for 5 mins until starting to soften. Stir in the aubergine and cook for a further 5 mins – add a little more stock if starting to stick.
Add the lentils, coconut milk and the rest of the stock, and simmer for 15 mins or until the lentils are tender. Add the peppers and cook for 5-10 mins more. Stir through the peas and spinach and cook until spinach has just wilted. Serve the curry with rice and mango chutney.


Chicken Pesto and Cannelloni Beans.


Sick of eating to many carb-laden meals, try this hi protein tasty option, also possibly mix in fresh veg also, and serve with a large salad, full of onions, cucumber, cherry tomatoes, peppers, celery .


The pesto will contrast beautifully with the creamy flavor of the beans.

2 cups dried white beans, picked over and soaked for four to six hours, or 3 cans white beans, drained and rinsed

1 onion, cut in half

2 garlic cloves, minced

1 bay leaf



Salt to taste


1. Jar of red or green pesto (made without the pine nuts or walnuts) or chermoula

2. Drain the beans, and place in a pot with 2 quarts water, the onion, garlic and bay leaf. Bring to a gentle boil, reduce the heat to low, cover and simmer one hour. Add salt to taste, and simmer for another 30 minutes to an hour until the beans are soft and fragrant. Remove the onion and the bay leaf, and drain the beans through a colander set over a bowl.

3. Return the beans to the pot with some of the broth, and stir in the pistou, pesto or chermoula. Thin out as desired with the broth from the beans. If using canned beans, use a little warm water to thin out the pesto if desired. Serve warm or room temperature.


Yield: Serves six.

Advance preparation: The cooked beans freeze well and can be cooked up to three days ahead. Toss them with the pesto, so long as you don’t add the cheese, and freeze. Alternately, you can freeze the beans with their broth and drain after thawing. Stir in the pesto just before serving.


Nutritional information per serving: 302 calories; 11 grams fat; 2 grams saturated fat; 5 milligrams cholesterol; 38 grams carbohydrates; 12 grams dietary fiber; 178 milligrams sodium (does not include salt added during cooking); 15 grams protein


  • Tuna, asparagus & white bean salad 

  • kcal275
  • fat5g
  • saturates1g
  • carbs26g
  • sugars6g
  • fibre8g
  • protein33g
  • salt1.28g



Ingredients

  • 1 large bunch asparagus
  • 2 x 200g cans yellowfin tuna steaks in water, drained
  • 2 x 400g cans cannellini beans
    in water, drained
  • 1 red onion, very finely chopped
  • 2 tbsp capers
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 2 tbsp tarragon finely chopped

Method: Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
  1. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.....



Enjoy..........