Leftover Lamb Jalfrezi

What a gastronomic feast I cooked up this weekend!  It was hubby's birthday so thought it only fitting I spoil him by cooking all his favourite things.


Friday night (his actual birthday)
- Starter of roasted butternut squash ravioli in sage butter sauce
- Main of veal Milanese, roasted rosemary & garlic potatoes and sauteed spinach

Saturday
- Freshly made pesto made with walnuts & pinenuts with linguine for 8 of us. It was a good way to line the stomach before drinks in our new favourite pub
- Chocolate birthday cake, iced with white fondant and decorated with black and white stars

Sunday
- Lazy brunch consisting of slow roasted tomatoes with oregano, baked portobello mushrooms, softly scrambled eggs, black pudding & Wiltshire cured smoked bacon
- Supper of slow roasted shoulder of lamb with rosemary & garlic, potato dauphinois, roasted carrots and minted peas.

The black pudding, bacon, veal escalopes and shoulder of lamb were purchased from my amazing local butcher. If you are local to the Woking area, you really must try him out as the quality of the meat is far superior to anything I buy in Tesco or Waitrose and reasonably priced too. OMG, now I have just realised what I cooked I feel quite tired!!  This is an entire blog post in itself!

So onto Monday night's healthy dinner which was much needed after this weekend!  I simply feel obliged to use up leftovers and cannot bear to through anything away. I decided on a lamb jalfrezi which has long been a great way to use up leftover meat. Typically a jalfrezi is a quite dry, thick sauce which includes onions and tomatoes.  After researching online I found that the range of spices differ tremendously from recipe to recipe. So I went with my own concoction after from sound advice from mum, obviously.  I was really impressed with dinner and what's more hubby thinks his birthday celebrations are still going on as he loved it! 

If you have alot of lamb leftover, double up the curry and freeze half for a later date

You'll need for 2:

• 1 onion
• 1 tsp vegetable oil
• 1 garlic clove, crushed or grated
• 1 tsp root ginger, chopped or grated
• Half a lemon
• Half a tin of finely chopped tomatoes
• Salt & Pepper
• Green chilli (optional)
• 180g leftover lamb shoulder or leg fat removed. Alternatively use fresh raw meat of your choice e.g. lamb, chicken or pork
• 1 courgette, roughly diced (or any other vegetable/s of your choice)
• 140g dried basmati rice
• 1 heaped tsp mixed of Mustard seeds yellow & black, Cumin Seeds, Fenugreek seeds
• 1 tsp tumeric
• 1 tsp ground coriander
• 1 tsp cumin
• 1 tsp garam masala
• Mug or so of water
• Handful of fresh coriander (optional)

What to do:

• Rinse the rice in cold tap water for a couple of minutes and then cook the rice in salted boiling water for a good 25 - 30 mins. Once cooked, drain and rinse through with boiling hot water from the kettle. You can do this in advance and re-heat the rice thoroughly later
• Heat the oil in a saucepan or stir fry pan / wok and add the mix of Mustard seeds yellow & black, Cumin Seeds, Fenugreek seeds
• Fry the onions, garlic and ginger, chilli (if using) until soft and slightly golden
• Mix the rest of the spices with some salt in a mug and add some water to stir to a paste. Add the paste to the onion mix with about 2/3 mug of water
• Cook on a high heat for a few minutes to cook out the spices
• If using raw meat add this now to seal, otherwise add the courgette or vegetable of your choice. Red and green peppers are also a good choice
• Add the tinned tomatoes , squeeze of lemin and a little more water if need be
• Cook on a high to medium heat for about 10 - 12 minutes and then add the cooked meat if using
• Taste and season accordingly
• Cook for another 5 minutes until the meat is fully cooked through and the courgette still has a little bite. I also threw in a few leftover peas from yesterday too
• Serve up and finish with a sprinkling of fresh coriander

Jerk Pork, Rice & Peas

I'm craving spicy and warming foods at the moment.  At 37 I was beginning to think I would never be a chilli lover, but slowly I find myself increasing the amount I use in cooking.  This is unusual for me as I'm the one that usually orders lemon and herb chicken in Nando's as the medium is just way to hot for me!  This Jerk inspired dish does pack a heat punch and may not be suitable for very little ones or for that matter it might not be the best choice for great big chilli wossers, but you never know, you, like me, could learn to love a bit more spice in your life.

The rice in this dish would traditionally be cooked in coconut milk but this would just make it way too many ProPoints (or calories / fat / syns) so this healthy version uses vegetable stock and a dollop of 0% Greek yogurt to finish.

Whilst calculating the ProPoints on eSource (I cannot survive without this tool!) I realised that all the ingredients in this dish, except the sugar, were filling and healthy foods. So if you have adopted WeightWatchers latest plan you could increase the portion size if need be to feel satisfied (not stuffed!).

I am still struggling with the whole filling and healthy thing, probably because I find it hard to tell when I am just satisfied and would rather get to the stuffed part, so I am sticking with my good old ProPoints for now, but all you filling and healthy lot, fill ya boots on this meal!

You will need for 4 (easily halved)

•  4 Pork loin steaks, trimmed of fat so approx 120g each
• 1 tin Adzuki beans
• 3 tbsp frozen peas (I use Birds Eye Petits Pois)
• Half an onion, diced
• Jerk Seasoning
• 1 tsp brown sugar
• 1 lime
• 250g dried brown basmati rice
• Vegetable stock
• Spinach
• Low fat cooking spray
• 1 tbsp 0% Greek yogurt
• Light soy sauce

What to do:

Season the pork loin steaks with salt and the Jerk Seasoning. Leave for a few minutes to allow flavours to sink in.

In a saucepan saute the diced onion with some low fat cooking spray until soft.

Rinse the rice in cold water and add to the pan. Cover with vegetable stock. You will need approximately twice the volume of rice and a tbsp or 2 of soy. Bring to the boil and then turn down to a simmer and cover for 15-20 minutes.  Keep an eye on it and do add more water / stock if necessary. It's harder to cook brown rice in this way as it does require longer cooking and more water than white rice. It's got a lovely texture, it's really  filling and has a lower GI though so worth trying.

Add the beans and peas for the last few minutes of cooking to heat through thoroughly. If you find you have too much liquid at the end of cooking, simply strain through a sieve as the rice will have absorbed the flavour from the stock anyway. Stir through the yogurt to finish and check the seasoning.

Meanwhile heat a griddle or frying pan and spray the pork steaks with oil spray. Fry for a few minutes on high each side until nicely coloured. Sprinkle over the brown sugar and a squeeze of lime.  Turn down the heat and cover to allow the meat to cook thoroughly.  You can also finish the steaks in the oven if you prefer. Allow to rest for a few minutes to retain those lovely juices. By this time your rice should be cooked so you can serve up!

WeightWatchers ProPoints Per Serving: 14

You can reduce the ProPoints for this dish by using chicken breast

Paella

Paella is a bit of a Friday night treat in our house. Usually mid-week suppers consist of something that can be easily prepared in advance with little or no finishing once the kids are in bed. But on a Friday it's nice to eat a bit later, enjoy a nibble on some olives, carrots & reduced fat hummus while I get dinner ready, glass of wine in hand of course. I find on WeightWatchers if I'm really religious during the week, come Friday, I can afford a glass of wine or two along with dinner. I still try to keep to a healthy meal on a Friday (that's 12 ProPoints in my book) but it's usually something that takes a bit longer to prepare.

We are quite traditional in that white wine is largely summer drinking and most definitely when eating fish, and red wine is mostly for the winter and always to accompany red meat. Paella works well with either but a splash of white wine does work particularly well with the stock bringing out more flavour.

My paella uses chicken breast, raw king prawns, lots of red pepper & peas and it wouldn't be Paella without the use of saffron and cayenne pepper! My hubby has an allergy to some seafood but otherwise I would use the bags of frozen mixed seafood containing mussels, squid etc, but use whatever you like to suit your own taste.

You'll need for 2:

• 1/2 onion, finely chopped
• 1-2 garlic cloves, crushed or grated
• 1 red pepper, chopped
• 2-3 tbsp frozen peas, I use petits pois
• 1 medium chicken breast (165g), chopped
• 50g chorizo
• 1 tsp olive oil
• 150g Paella rice
• 1 big vine tomato or a few cherry tomatoes, roughly chopped
• Pinch of saffron
• Pinch of cayenne pepper
• 1 tsp smoked paprika or normal paprika
• 1 bay leaf
• Liquid chicken stock concentrate or stock pot
• 1 lemon
• 100g (about half a bag) of raw frozen king prawns, defrosted
• Boiling water from the kettle
• Glug of white wine (optional)
• Seasoning

In a large non-stick frying pan, heat the oil and gently saute the onions and garlic until slightly golden. Turn up the heat slightly and add the chorizo and chicken. Brown all over.

Weigh out the rice into a measuring jug and make a note of where it comes up to. Add the rice to the pan and stir frequently to coat the rice.  Double the volume of rice with boiling water and chicken stock concentrate into your measuring jug.  Add the saffron to the stock and allow to dissolve.  Add the white wine if using or if not use a little of the chicken stock.

Add the pepper & tomatoes and stir well. Add about half of the chicken stock, the spices and bay leaf. Give it a good stir and allow to simmer for 10 minutes. Add the peas.

Keep stirring every now and then and top up on some stock when it starts to look a little dry.  It should take about 20-25 minutes for the rice to cook through. A few minutes before the end, add the prawns and a good squeeze of lemon (about half a lemon). Taste and season accordingly. Cook until the prawns are pink throughout and serve up with lemon wedges.

WeightWatchers ProPoints Per Serving: 13

Chicken Biryani

The Anglo-Indian influence in my family has inspired me to learn the dishes that my parents grew up with.  My mother was largely brought up by her Grandmother in India after losing her mum very young and she learnt to cook from her Grandmother. I love the way families pass down their recipes and traditions and I feel it is absolutely essential we carry on in the same vein. With DH's family being Sicilian we have quite a repertoire of Italian and Anglo-Indian dishes now which we hope will enrich our tastebuds and give our children a sense of worldly cuisines.

On the WeightWatchers plan, a typical restaurant Biryani would cost you an entire day's worth of ProPoints and it would certainly bust any calorie controlled diet. I now know why biryani dishes are such a no-no on a diet as there is virtually no portion control on the rice and they are laden with fried potatoes!  My aim in making this an Eat Healthy But Tasty dish was to get a fulfilling, flavoursome and authentic tasting meal. I was going to have to ensure not too much rice was used and find a way of roasting the potatoes with minimal fat.

I chose a day when my parents were visiting to make this, ensuring I got the spice mix down correctly. I should have expected mum would have a thing or 2 to say about my version...

Mum stated that "double the rice should be used for that amount of chicken curry". I explained to mum that using double the rice, plus the potatoes would make it a right old carb fest and just way too ProPoint /calorie /fat heavy. Mum also stated that Biryani is meant to be a dry dish and the way I was doing it would result in the dish being too "wet".  The thing is I actually prefer a bit more sauce in my Biryani and, dare I say it, feel mum's way is a bit too dry (eek!).  Much to my mother's disgust, the problem was resolved, for me anyway; less rice + more curry = moist, tasty, healthy, Biryani.

You'll need for 4:

• 1-2 garlic clove, crushed or grated
• 1 tbsp sunflower oil plus 1tsp extra
• 1-2 tsp fresh ginger, grated
• 1 cinnamon stick
• 2 cloves
• 2 cardamom pods
• 1 onion, finely diced
• 1 level dsp cumin
• 1 level dsp paprika
• 1 level dsp garam masala
• 1 tsp tumeric
• 2 dsp Pataks Biryani paste
• Squeeze of fresh lemon juice
• 3 dsp fat free natural yogurt
• 450g chicken breast, cut into chunks
• 300g charlotte potatoes, halved lengthways then cut into 4 or 6 pieces each half
• Salt
• 285g basmati rice
• Good pinch of saffron
• Half a pack of green beans, halved
• 2-3 tbsp frozen peas and sweetcorn or frozen mixed veg

What to do:

This is an ideal meal for preparing in advance. There are a few steps to complete when creating this dish: roast the potatoes, make the curry, boil the rice, bake the lot together...

In a non-stick roasting tray or dish place the potato chunks. Sprinkle with salt and drizzle over a 1-2 tsp vegetable oil. Using your hands rub the oil in thoroughly and place in a hot oven (200c fan) for about 20 -25 minutes until the potatoes are soft on the inside and crispy and brown on the outside.

For the curry, 2-3 tsp sunflower or vegetable oil in a saucepan.  Add the cinnamon stick, broken, the cardamom pods and cloves. After a minute or 2 add the onion and fry on a medium heat.  Mix the other spices and paste together in a mug with a bit of water and when all mixed together, fill to the top of the mug with water. Add to the pan and allow the spices to cook out for a few minutes.  Add the ginger, garlic, 1/2 tsp salt and a few dashes of lemon juice too, stirring occasionally.

Next add the chicken and coat thoroughly. Add the yogurt, vegetables and another mugful of water, less if you prefer the curry 'dryer'.  Cook on a medium heat for 15 minutes. Remove from the heat and add the potatoes to the curry.

Meanwhile rinse the rice thoroughly in a sieve. Add to boiling, salted water. Add a good pinch of Saffron and cook as per packet instructions. Usually 10 minutes. Once cooked, drain into a sieve and pour over boiling water to rinse through.  Allow to cool.

In a oven-proof dish, lay some rice on the bottom followed by 1/3 of the curry. Repeat twice finishing with some curry on top. All of this can be prepared in advance. 

Cover with a lid or foil and bake in the oven at 190c fan for about 40-45 minutes.

Serve up!

WeightWatchers ProPoints Per Serving: 13

Kedgeree

I love kedgeree and my favourite version is with salmon.  Whilst the oily fish has undeniable health benefits it also does add ProPoints, so in my book if I am cooking this mid-week, I will use a simple white fish like haddock or Pollock.  I could also save on Propoints by not adding egg or peas, but to me it’s not kedgeree.  This version is a compromise but if you did try my ultimate version with salmon and peas it would total 16 Propoints!

So here is my WeightWatcher friendly Kedgeree, a perfect mid-week meal that comes in at just 12 ProPoints.

You’ll need for 2:

• 2 white fish fillets approx 120g each

• 1 small onion
• Handful of green beans, chopped
• Small pack of baby corn, sliced into discs
• 1 teaspoon of vegetable oil or rapeseed oil
• 140g dry weight brown basmati rice, cooked then cooled
• 2 medium eggs, hard boiled
• 2 teaspoons mild curry paste, Pataks is good
• Squeeze of lemon juice
• Handful of fresh coriander finely chopped
• A cupful of water
• Seasoning

What to do:
It’s best to cook the rice in advance so it’s cooled thoroughly before you stir fry it to prevent it going mushy.  Everything is cooked quite separately so it is just an assembly job at the end, but this also means you can prep a fair amount in advance based around your busy day.

Place the fish on a foil lined baking sheet and season.  Fold the foil up to create a loose parcel and bake for approx 7-10 minutes until just cooked through

At the same time, in a sauce pan boil your eggs for 7 minutes, drain and then cool in cold water.

Heat the oil in a non-stick pan or wok and sauté the onion.  Add in your veg and continue to cook for a couple of minutes.

Add the curry paste and the water to help loosen the paste.  Cook on high for a minute or two.  Add some seasoning. Add the rice to your wok and stir continuously to coat and heat the rice through.

Everything ‘should’ come together at the same time.  Serve the rice mixture onto a plate.  Remove the fish from the oven.  I like to break the fish up into chunks and stir lightly through the rice but you can serve it as a fillet on top of the rice if you prefer.  Scatter some coriander, chop up and add your egg and finish with a squeeze of lemon.

Weight Watchers ProPoints: 12

Chicken, Spinach & Green Bean Curry

I often cook a curry on Monday nights as I tend to spend the afternoon at my parents house and get home late.  I literally have to haul the kids from the car to their beds and need something that can easily be re-heated.  Making curries at mum's is great because

a) I can stick mine in the microwave whilst I tuck the kids in to bed upon arriving home

b) DH plays football on Monday nights so he can re-heat his at 9.30pm while I am generally falling asleep on the sofa

c) Mum's array of spices is better than mine

d) If I dawdle around too much, mum will take over and make it for me

My parents were born and raised in India and their Anglo-Indian heritage means I was raised on a certain type of Indian cuisine that you just don't see in our English style curry houses.   Mum's cooking naturally doesn't require loads of oil or ghee.  A tablespoon of vegetable oil is more than sufficient making it very diet friendly.  Over the years I have learnt a few of my mum's recipes which will feature on here at some point.  For now though, enjoy Monday nights curry for just 12 propoints.

You’ll need for 4 people:

• 500g chicken breast cut into big chunks
• Bag of fresh spinach
• 1 tablespoon vegetable oil
• 1 pack of fine, trimmed green beans, cut in half
• 300g dried brown basmati rice or white if you prefer
• 150g pot of low fat or fat free natural yoghurt
• Handful of chopped coriander
• 1 small onion, finely chopped
• 1 dsp ground coriander
• 1 dsp cumin
• 1 dsp paprika
• 1 tsp turmeric
• ½ tsp salt
• 1 dsp garam masala
• 1 tsp lazy garlic
• 1 tsp minced ginger
• 1 tsp mild curry paste (try Pataks, cumin & coriander)
• Squeeze of lemon or a few drops of fresh concentrated lemon juice from a bottle

What to do:

• Heat the vegetable oil in a large heavy based saucepan and add the onions
• In a mug add all the spices, curry paste, garlic, ginger and lemon juice and fill with water to the top to form a runny cream like consistency
• When the onions are soft, add the spice mix and fry on a high heat for a few more minutes.  It is important to cook out the spices and you can tell when they are cooked as the oil with rise to the surface of the mixture
• Next add the chicken, stirring thoroughly.  Add some more water, rinsing out the cup you used for the spices to cover the chicken
• Add the natural yoghurt, season and turn down the heat slightly
• Cover and simmer for 10 minutes, Add the green beans and cook for another 5 minutes. Add the spinach a couple of minutes before the end of cooking
• Serve with cooked basmati rice and a sprinkling of fresh coriander

Weightwatchers Propoints: 12