This is perfect for an easy Friday night dinner. It's even better, since I made it on Thursday evening. Boil the pasta, boil the peas, blanch them, then add olive oil, feta and basil. It's so simple!
Pea, feta and basil pasta salad
(serves 4)
500g wholemeal pasta shells
250g frozen peas
100g reduced fat feta
a large handful of basil leaves
1 tbsp olive oil
salt and freshly ground black pepper.
Boil the pasta shells and rinse with cold water. Put to the side. Then boil the peas for about 4 minutes. Blanch the peas in ice-cold water so that they don't keep cooking.
In a large bowl, mix together the pasta, peas and oil. Season well. Crumble the feta and mix through. Chop the basil leaves right before serving, and mix through. (If you want to make this ahead of time, I'd recommend adding the basil at the last minute - otherwise it will turn black.)
Calories per serving: about 550.
This calls for quite a lot of pasta - and if you're trying to watch your own calorie intake then adding more peas and less pasta is a good idea. Or, keep the amounts the same, but prepare them in two bowls - one with more pasta, one with less. That will keep other diners happy as well as you. (I keep the feta amounts even - it's a treat I don't like to go without).
Showing posts with label wholegrains. Show all posts
Showing posts with label wholegrains. Show all posts
Saturday, 7 June 2008
Wednesday, 21 November 2007
pasta please
Not too much to report from dinner last night - just a quick, simple Italian-inspired meal of (wholewheat) spaghetti with a cherry tomato sauce and a side salad.
Normally I'd make the sauce from tinned cherry tomatoes, but my shop doesn't carry them anymore. I tried instead a stir-in sauce of roasted cherry tomatoes and parmesan, which, actually, was quite nice.
For the salad, I tossed romaine lettuce, a tomato, just a tiny bit of reduced-fat feta for protein (splitting 25 g between the two of us), a couple tablespoons of capers, some crunchy cucumber and a splash of red wine vinegar. Though quite salty because of the capers, the salad still held its own with the pasta, and I found myself going back and forth between the two dishes because I couldn't decide which to eat.
Obviously, pasta is not a particularly low-cal choice (100 g dry weight totals about 315 calories). But it's a good source of energy, and when combined with a tomato-based sauce and a salad, the overall meal is quite healthy - perhaps about 600 calories.
Normally I'd make the sauce from tinned cherry tomatoes, but my shop doesn't carry them anymore. I tried instead a stir-in sauce of roasted cherry tomatoes and parmesan, which, actually, was quite nice.
For the salad, I tossed romaine lettuce, a tomato, just a tiny bit of reduced-fat feta for protein (splitting 25 g between the two of us), a couple tablespoons of capers, some crunchy cucumber and a splash of red wine vinegar. Though quite salty because of the capers, the salad still held its own with the pasta, and I found myself going back and forth between the two dishes because I couldn't decide which to eat.
Obviously, pasta is not a particularly low-cal choice (100 g dry weight totals about 315 calories). But it's a good source of energy, and when combined with a tomato-based sauce and a salad, the overall meal is quite healthy - perhaps about 600 calories.
Tuesday, 20 November 2007
yummy prawn burritos
The Sainsburys branch in Whitechapel has been extensively refurbished, and being the grocery store nerd that I am, I was very excited. I’ve been trawling the aisles for fun new ingredients. I am a little disappointed on one front: no more tinned cherry tomatoes, the staple that gets me through the winter!
But I did stumble onto a new item: the store is now stocking whole wheat soft tortillas. I snatched them up about two weeks ago, knowing I would want to make something with them.
Last night was the night – I had prawns, salsa, low-fat crème fraiche, reduced-fat farmhouse cheese and lots of crunchy romaine lettuce. I would have been content with just those ingredients in a salad, but it might not be enough to tempt my husband on such a cold, rainy night. But pile those ingredients into a wrap and he’s happy. So I warmed up four tortillas – three for him, one for me. I was happy just to try out the new wraps. (They’re great, by the way, just as soft as white flour tortillas. I haven’t compared the calorie count, but I’ll find out.)
One wrap may not seem like much, but I helped myself to healthy portions of lettuce, salsa and prawns, still making sure to only have about a tablespoon of crème fraiche and about 50 g of cheese.
Very quick, very easy, this dish. I love the style of cooking that involved assembling ingredients for people to help themselves to. It’s such an interactive way of having dinner, and those who have favourite ingredients can help themselves, while those who are trying to watch what they eat can do so without feeling like they are putting any pressure on anyone else.
Saturday, 22 September 2007
in praise of roasted tomatoes
I wish local, ripe tomatoes were available all year long. Not those horrid, translucent tomatoes available in the winter months.
There's something really special about a roasted tomato - the versatile fruit comes alive and the flavours are so inspiring, I truly feel my tongue awakening.
Last night, all the tomatoes I had left in the house - some Pomodorinos, a few Romas, two handfuls of cherry tomatoes - went into a roasting tin with two teaspoons of olive oil, a glug of white wine vinegar, and a pinch of Maldon salt. I left them alone, knowing next time I opened the oven, it would be to my delight.
The juices, having oozed out of the tomatoes, formed a stunning liquor which would later soak into the wholemeal pasta.
Simplest meal ever: Roasted tomatoes with their juices, poured over pasta (I chose conchiglie this time), and stirred with about 25 g of parmesan per person and a few fresh basil leaves.
Only problem? Less than five minutes later, it was gone. I can't eat roasted tomatoes slowly.
There's something really special about a roasted tomato - the versatile fruit comes alive and the flavours are so inspiring, I truly feel my tongue awakening.
Last night, all the tomatoes I had left in the house - some Pomodorinos, a few Romas, two handfuls of cherry tomatoes - went into a roasting tin with two teaspoons of olive oil, a glug of white wine vinegar, and a pinch of Maldon salt. I left them alone, knowing next time I opened the oven, it would be to my delight.
The juices, having oozed out of the tomatoes, formed a stunning liquor which would later soak into the wholemeal pasta.
Simplest meal ever: Roasted tomatoes with their juices, poured over pasta (I chose conchiglie this time), and stirred with about 25 g of parmesan per person and a few fresh basil leaves.
Only problem? Less than five minutes later, it was gone. I can't eat roasted tomatoes slowly.
Wednesday, 19 September 2007
cooking for three
Last night we had a friend over for dinner. Often, inviting friends and family over for dinner is so much nicer than meeting them for drinks in a pub. The only difficulty I encounter centres around the fact that I cook in the kitchen, while my guests relax in the living room. Luckily, in a semi-open plan kitchen/living room, these problems can be overcome.
It's often best to make something you're comfortable with that's relatively easy to make. It may not have a short cooking time, but rather, short 'attention time'.
My roasted aubergine curry works perfectly in these situations. The aubergines take time to roast – maybe 30, 40 minutes depending on the size – but the oven works away whilst I enjoy a glass of wine and a chat. The wholegrain rice bubbles away whilst I scrape the aubergine out with a fork and allow the curry (chopped tomatoes, onions, garlic, and a mix of favourite Indian seasonings and spices) to simmer.
Planning for three is not much more difficult than cooking for two. As our guest is a man with a similar appetite to my husband's, I knew to double the serving I normally give him.
Aubergine curry for three
3 smallish aubergines, halved and roasted
2 onions, quartered
½ a chilli
1 clove of garlic
2 cans of chopped tomatoes
About 20 sprays of olive oil
Favourite Indian spices (I use a mix of cumin seeds, chilli powder, cinnamon, ginger, garam masala, or madras curry powder)
250 g rice (50 for a small serving, 100 g each for a double-sized serving)
I've cooked this curry before (back in mid-July), so see the cooking instructions here.
As for healthy credentials, aubergine curry is fairly unbeatable: not too much oil, and no cream or coconut milk necessary, but it's absolutely packed with amazing flavours. The soft, sweet-sour flesh of the aubergine absorbs the Indian-spiced onion and tomato flavours of the curry so well. As always, the longer the curry can simmer for, the better!
Sunday, 16 September 2007
mustard-crusted tofu with sweet potatoes and kale: the verdict
A week later than originally planned, I finally made the mustard-crusted tofu with sweet potatoes and kale. Long story short: it was absolutely wonderful. Tangy flavours - mustard grains, lime juice - infused the earthy sweet potato and the curly kale. The tofu absorbed the mustard just beautifully - and an extra dash of soy sauce carried the savoury flavours through.
A few changes: I used groundnut oil instead of vegetable oil (as recommended by one of the comments earlier this week), and reduced the oil used from 4 tbsp to 2 1/2. I also added a splash of soy sauce to the tofu, but otherwise, I stuck pretty close to the recipe.
I think the sweet potatoes should go into the pan before the curly kale - it needs a bit longer to cook. And the tofu needs a bit longer than 2 minutes on each side to get that lovely crispiness.
The recipe says it makes four servings, but it really made two respectable servings for my husband and me - so if you're serving it as the sole course for dinner, it really only serves two.
A few changes: I used groundnut oil instead of vegetable oil (as recommended by one of the comments earlier this week), and reduced the oil used from 4 tbsp to 2 1/2. I also added a splash of soy sauce to the tofu, but otherwise, I stuck pretty close to the recipe.
I think the sweet potatoes should go into the pan before the curly kale - it needs a bit longer to cook. And the tofu needs a bit longer than 2 minutes on each side to get that lovely crispiness.
The recipe says it makes four servings, but it really made two respectable servings for my husband and me - so if you're serving it as the sole course for dinner, it really only serves two.
Sunday, 9 September 2007
Weekly round-up of food industry news
This Sunday post will offer links to food news of the week and offer occasional examination of its relevance to current food issues.
Friday September 7
Italian kale grown in Britain for the first time
Lincolnshire-cultivated cavalo nero, a vegetable traditionally grown in Italy, is now available for sale , according to the association dedicated to spreading information about kale.
Cavalo nero is also known as black cabbage or Tuscan kale, says DiscoverKale, and has four times more magnesium and five times more calcium than brussels sprouts. Perhaps surprisingly, it has 17 times more vitamin C than carrots.
Recipes for kale can be found at the association's website. For a review of a kale recipe, visit my blog http://eatingforonecookingfortwo.blogspot.com this evening.
Thursday September 6
Japanese school dinners in mercury panic
Meat from acquatic mammals, often served in school dinners, has been shown to have mercury levels 10 to 16 times higher than government recommendations, the Guardian reports.
In Taiji, a Japanese whaling town approximately 280 miles from Tokyo, children eat dolphin meat two to three times a month. The issue is apparently being ignored because of the impact it could have on the fishing industry, says the Guardian.
Levels of mercury in hard-fleshed fish such as swordfish, tuna, shark and dolphin have long been recognised as high. Three years ago the US government issued guidance for pregnant women, women trying for a baby, nursing mothers and young children owing to concerns that high levels of mercury could damage a young child's developing nervous system.
Monday September 3
Walkers unveils first wholegrain snack range
Original, sour cream and cracked black pepper and oven roasted onion and rosemary will be the first three flavours of Walkers crisps newest snack range made with whole grains, according to the Food and Drink Innovation Network.
Walkers claims the crisps will have 1/3 of the recommended daily requirement for wholegrains and just under a 1/3 less fat than average crisps.
While the move may be welcome by pub-goers pleased to have a healthier alternative available, whether they are a completely healthy choice remains to be seen.
Friday September 7
Italian kale grown in Britain for the first time
Lincolnshire-cultivated cavalo nero, a vegetable traditionally grown in Italy, is now available for sale , according to the association dedicated to spreading information about kale.
Cavalo nero is also known as black cabbage or Tuscan kale, says DiscoverKale, and has four times more magnesium and five times more calcium than brussels sprouts. Perhaps surprisingly, it has 17 times more vitamin C than carrots.
Recipes for kale can be found at the association's website. For a review of a kale recipe, visit my blog http://eatingforonecookingfortwo.blogspot.com this evening.
Thursday September 6
Japanese school dinners in mercury panic
Meat from acquatic mammals, often served in school dinners, has been shown to have mercury levels 10 to 16 times higher than government recommendations, the Guardian reports.
In Taiji, a Japanese whaling town approximately 280 miles from Tokyo, children eat dolphin meat two to three times a month. The issue is apparently being ignored because of the impact it could have on the fishing industry, says the Guardian.
Levels of mercury in hard-fleshed fish such as swordfish, tuna, shark and dolphin have long been recognised as high. Three years ago the US government issued guidance for pregnant women, women trying for a baby, nursing mothers and young children owing to concerns that high levels of mercury could damage a young child's developing nervous system.
Monday September 3
Walkers unveils first wholegrain snack range
Original, sour cream and cracked black pepper and oven roasted onion and rosemary will be the first three flavours of Walkers crisps newest snack range made with whole grains, according to the Food and Drink Innovation Network.
Walkers claims the crisps will have 1/3 of the recommended daily requirement for wholegrains and just under a 1/3 less fat than average crisps.
While the move may be welcome by pub-goers pleased to have a healthier alternative available, whether they are a completely healthy choice remains to be seen.
Weekly round-up of food industry news
This Sunday post will offer links to food news of the week and offer occasional examination of its relevance to current food issues.
Friday September 7
Italian kale grown in Britain for the first time
Lincolnshire-cultivated cavalo nero, a vegetable traditionally grown in Italy, is now available for sale , according to the association dedicated to spreading information about kale.
Cavalo nero is also known as black cabbage or Tuscan kale, says DiscoverKale, and has four times more magnesium and five times more calcium than brussels sprouts. Perhaps surprisingly, it has 17 times more vitamin C than carrots.
Recipes for kale can be found at the association's website. For a review of a kale recipe, visit my blog http://eatingforonecookingfortwo.blogspot.com this evening.
Thursday September 6
Japanese school dinners in mercury panic
Meat from acquatic mammals, often served in school dinners, has been shown to have mercury levels 10 to 16 times higher than government recommendations, the Guardian reports.
In Taiji, a Japanese whaling town approximately 280 miles from Tokyo, children eat dolphin meat two to three times a month. The issue is apparently being ignored because of the impact it could have on the fishing industry, says the Guardian.
Levels of mercury in hard-fleshed fish such as swordfish, tuna, shark and dolphin have long been recognised as high. Three years ago the US government issued guidance for pregnant women, women trying for a baby, nursing mothers and young children owing to concerns that high levels of mercury could damage a young child's developing nervous system.
Monday September 3
Walkers unveils first wholegrain snack range
Original, sour cream and cracked black pepper and oven roasted onion and rosemary will be the first three flavours of Walkers crisps newest snack range made with whole grains, according to the Food and Drink Innovation Network.
Walkers claims the crisps will have 1/3 of the recommended daily requirement for wholegrains and just under a 1/3 less fat than average crisps.
While the move may be welcome by pub-goers pleased to have a healthier alternative available, whether they are a completely healthy choice remains to be seen.
Friday September 7
Italian kale grown in Britain for the first time
Lincolnshire-cultivated cavalo nero, a vegetable traditionally grown in Italy, is now available for sale , according to the association dedicated to spreading information about kale.
Cavalo nero is also known as black cabbage or Tuscan kale, says DiscoverKale, and has four times more magnesium and five times more calcium than brussels sprouts. Perhaps surprisingly, it has 17 times more vitamin C than carrots.
Recipes for kale can be found at the association's website. For a review of a kale recipe, visit my blog http://eatingforonecookingfortwo.blogspot.com this evening.
Thursday September 6
Japanese school dinners in mercury panic
Meat from acquatic mammals, often served in school dinners, has been shown to have mercury levels 10 to 16 times higher than government recommendations, the Guardian reports.
In Taiji, a Japanese whaling town approximately 280 miles from Tokyo, children eat dolphin meat two to three times a month. The issue is apparently being ignored because of the impact it could have on the fishing industry, says the Guardian.
Levels of mercury in hard-fleshed fish such as swordfish, tuna, shark and dolphin have long been recognised as high. Three years ago the US government issued guidance for pregnant women, women trying for a baby, nursing mothers and young children owing to concerns that high levels of mercury could damage a young child's developing nervous system.
Monday September 3
Walkers unveils first wholegrain snack range
Original, sour cream and cracked black pepper and oven roasted onion and rosemary will be the first three flavours of Walkers crisps newest snack range made with whole grains, according to the Food and Drink Innovation Network.
Walkers claims the crisps will have 1/3 of the recommended daily requirement for wholegrains and just under a 1/3 less fat than average crisps.
While the move may be welcome by pub-goers pleased to have a healthier alternative available, whether they are a completely healthy choice remains to be seen.
Friday, 7 September 2007
linguine with carrot ribbons and lemon-ginger butter: the verdict
Last night I finally tried the linguine with carrot ribbons recipe I was raving about last week.
I made a few substitutions and changes:
-whole wheat spaghetti in place of white linguine
-olive oil in place of butter (and a lot less of it – the recipe called for 2 oz, or 56 g, of butter, but I used about 4 teaspoons of olive oil)
-a bit more ginger
-the Epicurious recipe used 8 oz (about 225 g) of pasta for 4 first-course servings, but I served it as a main course for two and used 300 g (about 10.5 oz), though to be fair, my serving was only 100 g, while Pete's was 200 g.
-I stuck with approximately the same amounts of carrot and peppers.
-I reduced the amount of parmesan used (about 20 g instead of the 2/3 cup, or 150 grams (!!) called for)
The result: pretty decent, for a first try. I think when you try to take a lot of the fat out of a dish, some tweaking is always required. Next time I make this (and it was definitely tasty enough to warrant a second try), I will fine-tune the recipe further:
-I'll stick with olive oil, but use a bit more, maybe 2 tablespoons, to give the pasta a more coated texture
-even more ginger and lemon peel
-more carrot (the ginger-carrot combo was the star of the dish)
-a bit more parmesan, maybe 50 grams
What I'll really take away from the dish was that wonderful carrot-ginger flavour. I think it would be great in an autumn salad – spinach, grated carrot, goats cheese, and a ginger dressing maybe?
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