summer-courgetti-and-meatballs

Courgetti and Meatballs

As you might know, I *try* to eat as low carb as possible, due to the fact that I have type 1 diabetes. The silver lining to my diagnosis last year is that due to the Atkins diet, low carb eating is quite popular, so it’s easier than it could be to find recipes that I can fit into my diet.

Spiralized vegetables have really become popular in the past couple of years as they provide a low carb alternative to high carb foods, especially pasta and noodles. Spriralized courgette (known as courgetti in the UK, or zoodles in the US) is common, as it is tasty and very quick to cook, as well as being incredibly low carb.

Does it give you that comforting full belly that a big bowl of pasta provides? Absolutely not. But it is a good replacement for pasta if you need to eat low carb (or gluten free for that matter) for any reason.

Which brings me to this recipe. I was eating alone one night and wanted something quick and easy to make. Spiralizers have become really popular, but I don’t own one, so if I was to make courgetti I either use my julienne peeler, which has the same effect, or I just buy a pack from the supermarket already prepared. I suspect that when I made this meal I did the latter.

What I like about this recipe is that with the creamy sauce, you do feel like you’re eating something luxurious, even though you don’t have the satisfying carbs.

summer-courgetti-and-meatballs

Summer Courgetti and Meatballs
Serves 4
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Prep Time
15 min
Cook Time
25 min
Prep Time
15 min
Cook Time
25 min
332 calories
11 g
86 g
17 g
33 g
5 g
420 g
94 g
8 g
0 g
11 g
Nutrition Facts
Serving Size
420g
Servings
4
Amount Per Serving
Calories 332
Calories from Fat 155
% Daily Value *
Total Fat 17g
27%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 86mg
29%
Sodium 94mg
4%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
13%
Sugars 8g
Protein 33g
Vitamin A
25%
Vitamin C
86%
Calcium
9%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 400g pork mince
  2. 4 garlic cloves, 2 crushed, 2 left whole and unpeeled
  3. 2 tbsp olive oil, plus extra for frying
  4. 400g cherry tomatoes
  5. 4 Courgettes
  6. 4 tbsp half-fat crème fraîche
  7. zest 1 Lemon
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Put the mince in a bowl, season well and add the crushed garlic. Mix together with your hands, then shape into small meatballs – roughly the size of a cherry tomato. Heat 1 tbsp of the oil in a large frying pan, add the meatballs and fry for 10-15 mins until golden brown. Meanwhile, tip the tomatoes into a roasting tin with the whole garlic cloves and the remaining oil. Season and roll around the tin until well coated in oil, then roast for 15 mins.
  2. While the meatballs and tomatoes cook, use a spiralizer or a julienne peeler to create courgette noodles. Once cooked, tip the meatballs into the roasting tin with the tomatoes, fish out the garlic and set aside, then cover the tin with foil to keep warm.
  3. Wash the frying pan. Heat another 1 tbsp oil in the pan, squeeze the garlic cloves from their skins into the pan and mash with a fork. When sizzling, add the crème fraîche, lemon zest and some seasoning. Add the courgetti and toss in the pan for 30 secs until warmed through – any longer and it will wilt. Remove the pan from the heat, and tip in the meatballs, tomatoes and any juices from the tin. Toss together and serve.
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calories
332
fat
17g
protein
33g
carbs
11g
more
Full As An Egg http://fullasanegg.org/

 

arctic-roll

Arctic Roll

This is a dessert that every child who grew up in the 90’s (and probably 70’s & 80’s ) will know and love. This retro wonder is vanilla icecream, wrapped in a swiss roll sponge with a layer of jam.

This, along with a Vienetta was the staple post Sunday lunch dessert for our family and it holds serious nostalgia value for me.

Photo by Ken McKay/ITV/REX (4550102bn)

This was always shop bought, never homemade, but when I saw this recipe, I knew I had to try it. For old times sake of course – and because it’s bloody brillant.

I used cheap vanilla ice cream, because that is what arctic roll is about. I also used sugar free strawberry jam, because I’m diabetic. The only homemade part is the sponge, so this is surprisingly easy to make. It’s really all about the assembly.  The trick is to buy ice cream that is not soft scoop, because you will not be able to shape it properly without it melting.

I’m so glad I made it as it left me with the warm, fuzzy nostalgia feelings I was looking for. And a boatload of ice cream, obviously.

Arctic Roll
Serves 8
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Prep Time
2 hr
Cook Time
30 min
Prep Time
2 hr
Cook Time
30 min
334 calories
58 g
116 g
8 g
7 g
4 g
136 g
88 g
40 g
0 g
3 g
Nutrition Facts
Serving Size
136g
Servings
8
Amount Per Serving
Calories 334
Calories from Fat 75
% Daily Value *
Total Fat 8g
13%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 116mg
39%
Sodium 88mg
4%
Total Carbohydrates 58g
19%
Dietary Fiber 1g
4%
Sugars 40g
Protein 7g
Vitamin A
7%
Vitamin C
5%
Calcium
9%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 750ml/1pint 7fl oz good vanilla ice cream, softened
  2. 4 free-range eggs
  3. 110g/4oz caster sugar
  4. 110g/4oz self-raising flour
  5. 250g strawberry jam
Instructions
  1. For the ice cream, soften slightly and place onto a sheet of baking parchment, then roll up and mould into a sausage 5cmx30cm/2inx12in long and freeze until solid.
  2. Preheat the oven to 190C/375F/Gas 5 and line a 23cmx33cm/9inx13in Swiss roll tin with baking parchment.
  3. Place the eggs and sugar into a bowl and whisk until very light, fluffy and thickened.
  4. Sift the flour over the mixture and fold in carefully.
  5. Pour into the lined tin and smooth with a spatula until evenly spread out.
  6. Bake the sponge for 10-12 minutes, or until just firm to the touch.
  7. Place a sheet of baking parchment that is slightly bigger than the tray onto the work surface and dust with some caster sugar.
  8. Turn the sponge out onto the parchment paper, then peel off the parchment on the bottom of the sponge. Set aside to cool slightly.
  9. To assemble the roll, spread the strawberry jam over the cooled sponge, leaving a 2cm/1in gap around the edge.
  10. Place the ice cream cylinder along the long side of the sponge, then using the parchment paper underneath, roll up the sponge so the ice cream is encased in sponge.
  11. Roll the sponge off the parchment and cut into slices to serve.
Notes
  1. This keeps well in the freezer wrapped in parchment paper. You just need to leave it out long enough for the sponge to defrost slightly before serving.
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calories
334
fat
8g
protein
7g
carbs
58g
more
Full As An Egg http://fullasanegg.org/

 

Sticky Pork Belly with Green Papaya Salad

Sticky pork belly with green papaya and carrot salad

This could be one of my favourite meals. I adore pork belly, especially when it is cooked slowly in spices so it’s sticky and gelatinous. This salad, which is vibrant with chilli and lime, complements the sweetness perfectly. 

This looks like it’s a low carb meal, but due to the amount of sugar , it isn’t really. You could definitely make this more diet friendly by cutting out the sugar in the salad dressing and halving the amount in the pork glaze. 

Papaya is not the easiest thing to get hold of – I happen to live close by to a massive oriental supermarket. If you aren’t so lucky, or just want to be a bit lazy, you could also use courgetti in it’s place and it would still be delicious. 

Sticky pork belly with papaya and carrot salad
Serves 6
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Prep Time
30 min
Cook Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr 30 min
594 calories
62 g
142 g
16 g
52 g
6 g
459 g
1624 g
50 g
0 g
8 g
Nutrition Facts
Serving Size
459g
Servings
6
Amount Per Serving
Calories 594
Calories from Fat 147
% Daily Value *
Total Fat 16g
25%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 142mg
47%
Sodium 1624mg
68%
Total Carbohydrates 62g
21%
Dietary Fiber 5g
19%
Sugars 50g
Protein 52g
Vitamin A
70%
Vitamin C
208%
Calcium
13%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the pork
  1. 1kg pork belly, rind removed and chopped into 4cm cubes
  2. 200g soft light brown sugar
  3. 4 tbsp fish sauce
  4. 2 tbsp dark soy sauce
  5. 2 tbsp rice wine vinegar
  6. 5 star anise
  7. 2 tsp Chinese five-spice powder
For the salad
  1. 1 medium green papaya (about 400g/14oz), peeled, halved and deseeded
  2. 4 garlic cloves, halved
  3. 2-3 small red bird's-eye chillies, sliced
  4. 1 large carrot, peeled and julienned
  5. 50g green beans, halved lengthways
  6. 2 tbsp grated palm sugar or soft light brown sugar
  7. 1 tbsp fish sauce
  8. juice of 5 limes
Instructions
  1. Heat oven to 180C/160C fan/gas 4. Place the pork in a roasting tin with the sugar, fish sauce, soy, vinegar, star anise, five-spice and 250ml water. Mix well, cover with foil and roast for 30 mins. Remove the foil, then turn up the heat to 220C/200C fan/gas 7. Cook for another 45 mins-1 hr, tossing the pork every 15 mins until tender. Remove the pork from the tin and keep warm. Tip the juices into a pan and reduce to a syrupy sauce.
  2. While the pork is cooking, prepare the salad. Using a julienning tool or large box grater, shred the green papaya and set aside.
  3. In a large pestle and mortar, or use the flat end of a rolling pin, pound the garlic and chilli for 1 min or until it is crushed, but still chunky. Add the papaya, carrot, and beans, and gently pound a little more. Add in the palm sugar, fish sauce, and lime juice, and pound again for 1 min. Mix well and taste to make sure it has enough fish sauce and sugar, it should be tangy, sweet and spicy. Top with the warm pork, drizzle over the sauce and serve.
Notes
  1. Tip: A julienne peeler will get the best results here. If you don't have one, use a spiralizer or buy spiralized carrot and grate the papaya.
Adapted from BBC Good Food
beta
calories
594
fat
16g
protein
52g
carbs
62g
more
Adapted from BBC Good Food
Full As An Egg http://fullasanegg.org/
Marshmallow Squares

Nigella’s marshmallow rice krispie squares

There was a bake sale at work the next day and I was not my usual organised self. I had very little time or ingredients so was looking for something quick and easy. 

After scouring through my cookbooks, I found this recipe in ‘Nigella Express’ – also here online. It has three ingredients, all of which I had in my cupboard and requires very little effort to make. Perfect. 

These turned out really well as the recipe is pretty foolproof, as all Nigella recipes are. I had some white chocolate kicking about in the cupboard, so I drizzled some over the top.

 

Marshmallow crispy squares
Serves 24
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82 calories
17 g
4 g
2 g
1 g
1 g
22 g
52 g
8 g
0 g
0 g
Nutrition Facts
Serving Size
22g
Servings
24
Amount Per Serving
Calories 82
Calories from Fat 14
% Daily Value *
Total Fat 2g
2%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 4mg
1%
Sodium 52mg
2%
Total Carbohydrates 17g
6%
Dietary Fiber 0g
0%
Sugars 8g
Protein 1g
Vitamin A
8%
Vitamin C
6%
Calcium
0%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 45 grams butter
  2. 300 grams mini marshmallows
  3. 180 grams rice krispies
Instructions
  1. Melt the butter in a large, heavy-based saucepan over a low heat.
  2. Add the marshmallows and cook gently until they are completely melted and blended, stirring constantly.Take the pan off the heat and immediately add the cereal, mixing lightly until well coated.
  3. Press the mixture into a greased 32cm x 23cm tin / 13 x 9 inch pan; you may have to put on vinyl CSI gloves and press it down into the corners, as it will be very sticky. Flatten the top and then scatter over some edible glitter or sprinkles, if so inclined.
  4. Let the marshmallow crispy squares cool completely in the tin and then cut them into 24 squares.
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calories
82
fat
2g
protein
1g
carbs
17g
more
Full As An Egg http://fullasanegg.org/
The best chocolate cake

Brooklyn Blackout cake

This is the best chocolate cake I’ve ever made.  I adore chocolate, so am no stranger to a chocolate cake but this one stands out as it’s just so decadent, moist and moreish. 

The cake consists of a really soft sponge and a custard icing, which I’d not made before and is delicious,  while keeping the cake really moist and not too sweet.

Blackout cake unusually has cake crumbs on the outside as decoration, but I only spread them on top rather than all over the cake (as I didn’t have loads of cake offcuts to use) and I think it looked great. 

This is best eaten straight from the fridge and left to let the flavours/textures develop. 

Brookyln Blackout Cake
Serves 12
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Prep Time
30 min
Cook Time
40 min
Prep Time
30 min
Cook Time
40 min
547 calories
80 g
63 g
25 g
10 g
11 g
188 g
171 g
50 g
0 g
12 g
Nutrition Facts
Serving Size
188g
Servings
12
Amount Per Serving
Calories 547
Calories from Fat 222
% Daily Value *
Total Fat 25g
39%
Saturated Fat 11g
55%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 63mg
21%
Sodium 171mg
7%
Total Carbohydrates 80g
27%
Dietary Fiber 7g
26%
Sugars 50g
Protein 10g
Vitamin A
9%
Vitamin C
0%
Calcium
18%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the cake
  1. 140g unsalted butter, plus extra for greasing
  2. 100ml vegetable oil
  3. 140g buttermilk
  4. 100ml coffee, made with 1 tsp espresso powder
  5. 2 large eggs
  6. , at room temperature
  7. 1 tsp vanilla extract
  8. 250g light muscovado sugar
  9. 250g plain flour
  10. 1 tsp bicarbonate of soda
  11. 2 tsp baking powder
  12. 50g cocoa powder
For the custard filling and covering
  1. 250g golden caster sugar
  2. 500ml full-fat milk
  3. 140g chocolate, 85% cocoa solids, broken into cubes
  4. 50g cornflour
  5. 2 tsp espresso powder
  6. 2 tsp vanilla extract
Instructions
  1. Make the custard first as it needs to chill. Put all the ingredients, except the vanilla, in a large pan and bring gently to the boil, whisking all the time, until the chocolate has melted and you have a silky, thick custard. It will take 5-7 mins from cold. Stir in the vanilla and a generous pinch of salt, then scrape the custard into a wide, shallow bowl. Cover the surface with cling film, cool, then chill for at least 3 hrs or until cold and set.
  2. Heat oven to 180C/160C fan/gas 4. Grease then line the bases of 2 x 20cm sandwich tins. Melt the butter in a pan, then remove from the heat and beat in the oil, buttermilk, coffee and eggs. In a large bowl, whisk the dry ingredients togetherplus 1/4 tsp salt (saves sifting) and squish any resistant lumps of sugar with your fingers. Tip in the wet ingredients and whisk until smooth.
  3. Divide the batter between the prepared tins and bake for 25-30 mins until risen and a skewer inserted into the middle of the cakes comes out clean. Cool for 10 mins, then transfer to a rack to cool completely, parchment-side down.
  4. Remove the parchment linings from the cakes. If the cakes are domed, trim them flat. Now cut each cake across the middle using a large serrated knife. Put your least successful layer and any trimmings into a processor and pulse it to crumbs. Tip into a large bowl.
  5. Sit one layer on a cake plate and spread it with a quarter of the custard. Sandwich the next layer on top, add another quarter of the custard, then top with the final layer of cake. Spoon the remaining custard on top of the cake, then spread it around the top and down the sides until smooth. Chill for 15 mins to firm up the custard again.
  6. Hold the cake over the bowl containing the crumbs, then sprinkle and gently press a layer of crumbs all over the cake. Brush any excess from the plate. You’ll have some crumbs left. Chill for 2 hrs, or longer, before serving, and eat it cold. Can be made up to 2 days ahead. The cake gets fudgier and more enticing the longer you leave it.
Adapted from BBC Good Food
beta
calories
547
fat
25g
protein
10g
carbs
80g
more
Adapted from BBC Good Food
Full As An Egg http://fullasanegg.org/
Halloumi with roasted veg and harissa yoghurt

Halloumi with roasted veg, quinoa and harissa yoghurt

This recipe is currently on regular rotation in our house at the moment, for a number of reasons. Firstly, it suits the recent weather here, which is amazingly warm for Manchester! Secondly, it’s healthy. Finally, Kieran is obsessed with halloumi right now so he requests it most nights for dinner. 

I love halloumi as it’s so quick and easy to cook and can take strong flavours like harissa really well. Quinoa is often made fun of as a middle class, yuppy health food, but I’d wager that those people have never eaten it. Aside from being quick to prepare and super healthy, it is delicious and really adds an almost nutty flavour to the dish. 

The recipe is adapted from a book called ‘Diabetes: eat your way to better health’ which has some great recipes. However,  surprisingly, it does not contain carb counts for each recipe, which strikes me as a bit stupid for a book for us diabetics who must carb count everything we eat.  But for those who need it, the cal/carb count is below. 

Halloumi with roasted veg and harissa yoghurt

Grilled halloumi with Mediterranean roasted vegetables and quinoa
Serves 2
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421 calories
43 g
2 g
24 g
9 g
4 g
225 g
80 g
6 g
0 g
20 g
Nutrition Facts
Serving Size
225g
Servings
2
Amount Per Serving
Calories 421
Calories from Fat 215
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 16g
Cholesterol 2mg
1%
Sodium 80mg
3%
Total Carbohydrates 43g
14%
Dietary Fiber 7g
26%
Sugars 6g
Protein 9g
Vitamin A
27%
Vitamin C
89%
Calcium
10%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g quinoa
  2. 1/2 red pepper, deseeded and chopped
  3. 1/2 courgette, sliced
  4. 1 red onion, halved and sliced
  5. 3 tablespoons olive oil
  6. 2 tbsp natural yogurt
  7. 1 tsp harissa paste
  8. 2 teaspoon dried oregano
  9. 1 teaspoon garlic granules
  10. 1/2 teaspoon smoked paprika
  11. 150g halloumi
Instructions
  1. Preheat the oven to 180°C.
  2. Place the quinoa in a pan and cover with boiling water. Simmer for 20 minutes, until it is soft and small tail-like projections form at the side of each grain. Drain.
  3. Meanwhile, combine the vegetables with the 1–2 tablespoons of olive oil, the dried oregano, garlic granules and smoked paprika, along with a good pinch of salt and pepper. Mix well, then place in a roasting tin and roast in the oven for 20–25 minutes, stirring frequently.
  4. In a griddle pan or small frying pan, gently fry the halloumi in the 2 teaspoons of olive oil for three or four minutes maximum each side. You want to do it for just long enough for the halloumi to begin to turn a golden brown on each side.
  5. Serve the quinoa on a plate with the roasted veg and top with the halloumi.
  6. Combine the yogurt and harissa and drizzle to serve,
beta
calories
421
fat
24g
protein
9g
carbs
43g
more
Full As An Egg http://fullasanegg.org/

 

Peanut Butter Cookies

Peanut butter cookies

This a lighter and more low cal recipe for peanut butter cookies than you would usually see.  However, they still have the great flavour and texture of regular cookies, which means they make a great relatively guilt free snack. You need to make sure that you use unsweetened peanut butter otherwise the cal  count will shoot up. 

If you want to add more sweetness, I’ve found they are delicious if you add chunks of high quality dark chocolate. 

Peanut Butter Cookies
Yields 20
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Prep Time
25 min
Cook Time
10 min
Prep Time
25 min
Cook Time
10 min
99 calories
9 g
14 g
6 g
3 g
2 g
21 g
44 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
21g
Yields
20
Amount Per Serving
Calories 99
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 14mg
5%
Sodium 44mg
2%
Total Carbohydrates 9g
3%
Dietary Fiber 1g
3%
Sugars 3g
Protein 3g
Vitamin A
1%
Vitamin C
0%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 50g soft butter
  2. 50g light muscovado sugar
  3. 100g no added sugar peanut butter
  4. 1 tbsp rapeseed oil
  5. 1 medium egg, beaten
  6. 1/2 tsp vanilla extract
  7. 140g plain flour
  8. 1/2 tsp baking powder
  9. 1/4 tsp bicarb of soda
  10. 25g oven roasted unsalted peanuts, roughly chopped
Instructions
  1. Line a large baking sheet with baking parchment. Heat oven to 180c. In a bowl, beat together the butter, sugar and peanut butter until light and well blended.
  2. Beat in the oil, then the egg and vanilla extract. Combine the flour, baking powder and bicarb of soda then stir into the mixture, half at a time along with the peanuts to make a soft dough.
  3. Shape into a log shape, wrap in parchment and chill for 30 mins.
  4. Slice into 20 slices, then shape into small balls. Flatten each to a 6cm circle, then place them at least 2.5cm apart on the baking sheet. You may need to bake them in batches.
  5. Bake for 10-12 mins or until pale golden.
beta
calories
99
fat
6g
protein
3g
carbs
9g
more
Full As An Egg http://fullasanegg.org/
Ratatouille Hotpot

Ratatouille hotpot

Well, summer has already come and gone in Manchester and we are yet again being soaked in rain.  It’s still warm though, so while it’s not salad weather, nor do I want to eat anything too heavy. This recipe is the perfect balance as it’s choc full of summer vegetables, but is also a substantial hot meal. 

I really enjoyed this and of course, you can fill this with vegetables of your choice if you’re not keen on any from this recipe – or just use up any leftover veg that you have in the fridge. I would also not go to the expense of buying gruyere especially for this dish. Though it was lovely, cheddar would be just as nice and is much cheaper. 

Ratatouille hotpot
Serves 6
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Prep Time
25 min
Cook Time
1 hr 30 min
Prep Time
25 min
Cook Time
1 hr 30 min
312 calories
36 g
44 g
16 g
10 g
8 g
456 g
134 g
10 g
0 g
6 g
Nutrition Facts
Serving Size
456g
Servings
6
Amount Per Serving
Calories 312
Calories from Fat 136
% Daily Value *
Total Fat 16g
24%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 44mg
15%
Sodium 134mg
6%
Total Carbohydrates 36g
12%
Dietary Fiber 7g
30%
Sugars 10g
Protein 10g
Vitamin A
38%
Vitamin C
139%
Calcium
23%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp oil
  2. 2 red onion, chopped into 2cm dice
  3. 2 garlic clove, crushed
  4. 2 red pepper, cut into 2cm dice
  5. 3 courgette, cut into 2cm dice
  6. 1 aubergine, cut into 2cm dice
  7. 400g can chopped tomato
  8. 3 potato, thinly sliced
  9. ¼ nutmeg, grated
  10. 150ml double cream
  11. small bunch basil, chopped
  12. 85g Gruyère (or vegetarian alternative), grated
Instructions
  1. Heat the oil in a shallow flameproof casserole dish or pan. Add the onions and cook for 2 mins, then tip in the garlic, peppers, courgettes and aubergine. Cook over a medium heat for 10 mins (adding a splash of water if the dish looks dry), until the vegetables are soft.
  2. Stir in the tomatoes and 4 tbsp water. Season well. Cover and leave to bubble gently for 15 mins. Heat oven to 180C/160C fan/gas 4.
  3. Meanwhile, tip the potato slices into a bowl. Season with salt, pepper and the nutmeg, then pour over the cream. Toss everything to coat. Remove the casserole dish from the heat and stir in the basil. Lay the potato slices on top of the ratatouille, creating a spiral pattern, then pour over any remaining cream. Place in the oven, uncovered, for 40 mins.
  4. Remove from the oven and increase heat to 200C/180C fan/gas 6. Scatter over the cheese and bake for a further 20 mins until golden and bubbling. Serve with salad, if you like.
beta
calories
312
fat
16g
protein
10g
carbs
36g
more
Full As An Egg http://fullasanegg.org/
Kefta Tagine with eggs

Kefta tagine with cauliflower & saffron salad

More meatballs. I know. I need to just rename this blog to ‘Full as a meatball’ and be done with it.  

I promise you, this recipe is interesting though. This is a really easy tagine to make that uses regular store cupboard ingredients. The exotic element is the cauliflower salad, which is flavoured with saffron and is a much lighter and more summery accompaniment to the tagine than the usual couscous. I also love the eggs in the tagine which add not only colour, but a rich creaminess with the yolk. 

 

Kefta tagine with cauliflower salad
Serves 4
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Total Time
3 hr 40 min
Total Time
3 hr 40 min
658 calories
30 g
201 g
39 g
51 g
8 g
664 g
183 g
13 g
0 g
27 g
Nutrition Facts
Serving Size
664g
Servings
4
Amount Per Serving
Calories 658
Calories from Fat 343
% Daily Value *
Total Fat 39g
60%
Saturated Fat 8g
42%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 22g
Cholesterol 201mg
67%
Sodium 183mg
8%
Total Carbohydrates 30g
10%
Dietary Fiber 10g
40%
Sugars 13g
Protein 51g
Vitamin A
69%
Vitamin C
189%
Calcium
16%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the tagine
  1. 500g beef mince
  2. 1 large onion, finely chopped
  3. 4tbsp olive oil
  4. small bunch flat leaf parsley
  5. small bunch coriander, finely chopped
  6. 1 tbsp sweet paprika
  7. 1 tsp ground cumin
  8. 2 tsp ground black pepper
  9. 1kg tomatoes, coarsely grated
  10. 5 cloves garlic, crushed
  11. 2 eggs
For the salad
  1. 1 cauliflower, broken into small florets
  2. olive oil
  3. 1 red onion, finely chopped
  4. small bunch flat leaf parsley
  5. 70g unsalted almonds
  6. half tsp saffron threads
  7. 2 tbsp red wine vinegar
Instructions
  1. Mix the beef and onion in a large bowl. Season with salt. Cover and chill for at least 3 hours to let the flavours develop.
  2. Make the dressing. Put the saffron into a small bowl and pour over 1 tbsp boiling water from a kettle and leave to stand for 5 minutes. Whisk in the oil and vinegar. Season and set aside. Stir well before using.
  3. Roll the beef mince mixture into walnut sized balls and brown in a hot frying pan for 3 minutes. Transfer to a plate and then set aside.
  4. Reduce the heat to medium and add most of the herbs, all of the spices, tomatoes, garlic and 125ml water. Cook, stirring occasionally for 10-12 minutes.
  5. Meanwhile, put the cauliflower and 2 tbsp oil in a large bowl and toss well. Tip the cauliflower into a baking tray and spread out to a single layer. Roast in the oven for 15-20 min until tender or golden.
  6. While that is baking, add the meatballs back into the tagine sauce and allow to simmer for a further 5 minutes. Crack the eggs into the pan and simmer for 3-5 mins until the whites have set but the yolks are still runny.
  7. Tip the cauliflower salad into a bowl, pour over the dressing and toss with the onion, parsley and almonds. Serve on the side of the tagine.
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calories
658
fat
39g
protein
51g
carbs
30g
more
Adapted from Colour of Maroc: A Celebration of Food and Life
Full As An Egg http://fullasanegg.org/
Spiced Sweet Potato Burger

Spiced sweet potato burger with avocado and basil salsa

I’m currently eating a lot less meat and am trying to cook vegetarian at least twice per week. So even if you’re breaking out the burgers to eat in the sunshine, there is no reason why anyone should miss out, as this recipe is both vegetarian and delicious. This is also easy to make vegan by swapping out the brioche bun for ciabatta. 

For me, sweet potato needs chilli and these burgers have the perfect level of heat which stops the whole thing being too sweet. I love the texture that the sunflower seeds add here. I was worried that essentially wrapping rice and potato in bread was going to be too much but the freshness of the accompaniments like lime, ginger and basil really lift it so is not claggy and heavy. 

This is incredibly high in carb so is not remotely friendly to my diabetes, or any one else on a low carb diet, but good for a treat now and then! 

Spiced sweet potato burgers with avocado and basil salsa
Serves 4
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Prep Time
25 min
Cook Time
1 hr 10 min
Prep Time
25 min
Cook Time
1 hr 10 min
636 calories
99 g
0 g
22 g
13 g
3 g
392 g
336 g
14 g
0 g
17 g
Nutrition Facts
Serving Size
392g
Servings
4
Amount Per Serving
Calories 636
Calories from Fat 192
% Daily Value *
Total Fat 22g
34%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 0mg
0%
Sodium 336mg
14%
Total Carbohydrates 99g
33%
Dietary Fiber 13g
52%
Sugars 14g
Protein 13g
Vitamin A
607%
Vitamin C
48%
Calcium
17%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 140g long-grain brown rice
  2. 850g sweet potatoes, peeled and cut into small cubes
  3. 3 tbsp olive oil
  4. 1 tsp ground cumin
  5. 2 tbsp sunflower seeds
  6. 1 small red onion, very finely chopped
  7. thumb-sized piece ginger, peeled and finely grated
  8. 1 red chilli, deseeded and finely chopped
  9. small pack basil, leaves finely shredded, stalks discarded
  10. 1 ripe avocado, stoned, peeled and diced
  11. 2 tbsp lime juice
  12. 4 brioche burger buns
  13. 8 round lettuceleaves, washed and dried
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Cook the rice following pack instructions, then drain in a sieve. Spread the rice out on a baking tray to steam-dry – it needs to be as dry as possible before adding to the sweet potatoes.
  2. Meanwhile, toss the sweet potatoes with 2 tbsp olive oil and the cumin. Season and spread out in a large roasting tin in a single layer. Roast for 30 mins until tender and coloured, but not too crisp. Meanwhile, put the sunflower seeds in a cup, cover with water and set aside to soak while the sweet potatoes cook.
  3. Put the remaining olive oil in a small saucepan set over a low-medium heat. Add the onion with a pinch of salt and cook, stirring often, for 5 mins. Add the ginger and chilli, and cook for 5 mins more until very soft. Set aside.
  4. Drain the sunflower seeds, pat dry on kitchen paper and tip into a large mixing bowl with the sweet potatoes. Crush gently using a masher or the back of a fork. Add the rice, onion mixture, half the basil and seasoning to taste. Continue to crush together until the mixture is well mixed but not smooth. Form into 4 x 10cm diameter patties. Can be made up to 48 hrs ahead – keep covered and chilled until needed and allow to sit at room temperature for 15 mins before cooking.
  5. Put the patties on a baking tray lined with baking parchment. Roast for 30 mins until warmed through and beginning to brown.
  6. Make the salsa in a bowl by combining the avocado with the lime juice, remaining basil and seasoning to taste. Heat the grill to medium and toast the cut sides of the burger buns for 1 min or until golden brown. Top each bun base with a couple of lettuce leaves. Put the patties on top of the lettuce and serve with the salsa.
beta
calories
636
fat
22g
protein
13g
carbs
99g
more
Full As An Egg http://fullasanegg.org/