The Good Food Guru
The Good Food Guru
18 March 2013
Tandoori Chicken
As simple as it gets. Tandoori chicken can be used in any number of meal combinations.
8 medium sized, skinless chicken thighs

120g (4 oz) low fat natural Yoghurt,

2 tbs tandoori masala

2 tbs sunflower oil
Put the yoghurt, tandoori masala and sunflower oil in a bowl and mix together.

Score the chicken thighs two or three times with a sharp knife and put into the bowl.

Massage the mix into the thighs, cover, and leave in the fridge overnight.

Put the thighs in a roasting tin and cook in a medium oven (180C/350f) for 50 minutes.

Chicken made in this way is delicious with roast sweet potato and salad. Alternatively, it can be sliced up and used as a versatile sandwich filler.

There are about 250 calories per thigh.
Click here for more like this
Indian Spice Link badobadop029022.jpg
04 March 2013
Indian Style Pork Kebabs
Traditionally made from lamb, this pork alternative is a spicy taste sensation!
400g (14 oz) diced pork shoulder (fat trimmed off)

120g (½ cup) low fat natural yoghurt

2 tbs lemon juice

1 tbs sunflower oil

1 tbs tomato puree

2 tsp garlic paste

2 tsp ground coriander

1 tsp hot chilli powder

1 tsp salt

¼ tsp ground cinnamon

Click the link for a source of Indian spices in the US:

Mix together all the ingredients except for the meat in a bowl until it is smooth and creamy.

Add the meat and mix until it is covered in the spice mixture. Cover and leave in the fridge overnight to marinade.

Put the meat onto steel skewers and place under a hot grill/broiler. Turn the kebabs periodically to ensure they cook evenly.

When the meat is tender and cooked all the way through, remove from the grill. Serve in a chapatti or tortilla wrap with salad, onion, fresh yoghurt and lemon juice. If you want to ramp up the heat add a splash of chilli/hot sauce.

There should be enough meat to fill four chapattis or flour tortillas and provide a nutritious meal for two people. Allowing for a small amount cooking off during cooking, there are approximately 700 calories per person if chapattis are used, and 850 calories if flour tortillas are used (chapattis are smaller and contain less calories that flour tortillas).
badobadop029020.jpg Indian Spice Link
21 January 2013
Mix all the ingredients together in a bowl to make a thick paste and then fork the mix onto homemade or shop bought chapattis. Cover the chapattis evenly and thinly with the mix which should be sufficient for about 6 chapattis.If you can’t get hold of chapattis, use small flour tortillas.

Place the chapattis under a hot grill two or three at a time. Cook until the meat is hot and sizzling and the chapattis are browning around the edge.

Serve with salad and sliced onion, topped with low fat Greek yogurt and a little chilli sauce.

A serving of two spicy mince chapattis with salad and four tablespoons of low fat yoghurt contains about 750 calories. If you use low fat steak mince the calorie count drops to 550!
Spicy Mince Chapattis
1 tsp hot chilli powder

3 tsp ground cinnamon
2 tsp ground ginger

1 tsp salt
400g (14 oz) beef mince

½ onion finely chopped

1 handful of chopped
   coriander (optional)

80g (1/3 cup) tomato puree/paste
04 February 2013
Pork in an Intense
Tomato Sauce
Pork In Tomato Sauce
If you don’t like tomatoes this one isn’t for you. Its intensely rich sauce is full of Lycopene which is believed to be excellent for artery health.
1 medium onion (sliced)

Cooking oil spray

400g (14 oz) diced pork shoulder (fat trimmed off)

3 garlic cloves (chopped)

60g (2 oz) sliced black olives

2 x 400g (14 oz) cans of chopped tomatoes

60g (¼ cup) tomato puree

1 beef stock cube/beef stock pot

Two bay leaves

1 tsp mixed herbs

1 tsp smoked paprika

2 tsp ground dried mushrooms (optional)

Salt and ground black pepper to taste

Fry the sliced onion with a short spray of cooking oil. When the onions begin to brown, tip them into a slow cooker.

Using the same pan, brown the pork and add to the onions.

Add all the other ingredients and stir together. Set the slow cooker to high and cook with the lid on for three and a half hours, stirring occasionally. There should be enough for two portions.

Serve with 80g (½ cup) dry weight of basmati rice per person.

Including the rice, there are approximately 700 calories/per portion.
Tastes better than it looks, honest!
11 February 2013
Bacon Feta Pasta
A quick, easy and tasty midweek dinner. Save any leftovers for lunch the following day.
1 medium onion (chopped)

2 tbs olive oil

120g (4oz) sliced mushrooms

120g (4oz) smoked bacon lardons/thick bacon pieces

1 small courgette (zucchini) sliced

1 green pepper (coarsely chopped)

280g (10 oz) dried fusilli (pasta twists)

280g (10oz) cherry tomatoes (halved)

120g (4 oz) black olives (sliced)

120g (4oz) feta cheese chopped into 6mm (¼”) chunks

Salt and ground black pepper
Put the pasta in salted, boiling water to cook, using a saucepan large enough to hold all the ingredients.

In a separate frying pan sauté the onions, bacon and mushrooms in the olive oil.

After about 5 minutes add the pepper and courgette to the frying pan. Continue cooking until the onions, pepper and courgette are tender and the bacon is slightly crispy.

Drain the pasta when it is cooked and return to the saucepan. Add the contents of the frying pan, the olives, feta and tomatoes.

Season to taste with salt and pepper and stir. Serve in bowls.

There should be sufficient for three servings, with around 750 calories per serving.
28 January 2013
Fry the beef mince, drain off the fat and set to one side.

Using a large frying pan, fry the onions in the olive oil until they are starting to brown. Add the mince and garlic, then fry for a further minute or two.

Add all the other ingredients and simmer for about 40 minutes until the mixture has reduced to a thick sauce. There should be enough for 6 portions. If you are cooking for one or two, make it at the weekend and freeze suitably sized amounts to use as ready meals during the week.

Serve with 80g (just under 3 oz) dry weight of spaghetti and 30g (1 oz) of freshly grated Parmesan per person. If you prefer, substitute cheddar cheese for the Parmesan.

Less than 700 calories/portion
3 x 400g (14 oz) cans of chopped tomatoes

1 x 400g (14 oz) can of red kidney beans (drained)

80g (1/3 cup) tomato puree/paste

1 beef stock cube/beef stock pot

Two bay leaves, 2 tsp oregano, 2 tsp basil

2 tsp ground dried mushrooms (optional)

Salt and ground black pepper to taste
Spag Bol
400g (14 oz) beef mince

2 tbs olive oil

2 onions (chopped)

4 garlic cloves (chopped)
Beef and Bean Bolognese
badobadop029011.jpg badobadop029010.jpg
This website and its contents are subject to copyright. All rights reserved.
The Blogatory
Other Stuff