Hoisin Duck Pancakes

Standard

Duck2

You can’t have Duck on a diet! Yes you can 🙂

One of my all time favourite treats is Duck with Pancakes from the Chinese Takeaway as it feels like a real luxury.

Since being on my weight loss quest I have steered away from this tasty treat as duck is renowned for its fat content.

Not being one for giving in I investigated further and discovered that simply skinning the duck breasts and using authentic Rice paper pancakes can keep the calorie content down )

This is 5 syns on SW per serving.

Serves 4 (as a starter or side)

Prep: 15 mIns

Cook: 5-8 hrs

Ingredients: 2 large duck breasts with all skin and visible fat removed, 500mls of Vegetable stock, 2 tbps Hoisin Sauce, 2 tbsp Soy Sauce, , salt & black pepper. Half a Cucumber and 4 Spring Onions for salad and 16 Rice Paper Pancakes for wrapping.

Directions: Skin the duck breast by removing the thick layer of fat on top of the breast; carefully slide a knife underneath the skin between the breast and the skin and loosen the skin from the breast. Peel back the skin and chop the sinew attaching the breast to the skin gradually as you pull it away. Once the skin has been removed take off any remaining visible fat. Chop the duck in to around 8 pieces and place in a slow cooker with the stock, sauce (hold back 1 tbsp of Hoisin for after) and season with salt and pepper. Cook on Low for 8 hours or high for 5 hours.

Chop your Cucumber and Spring onion in to thin sticks and set aside on a plate in the fridge covered to chill. Just before taking out the duck heat you Rice Paper Pancakes on a cooker in a steamer (I bought one from the Chinese Cash & Carry for a few pounds), you can buy the pancakes dry and just have a warm bowl of water on the table for your guests to dip and wrap too as the soften in around 15 seconds, but they can be sticky so don’t pre make them and stack them otherwise you end up with a load stuck together!

Once the duck is cooked pull apart the meat and place on a serving tray and drizzle with your 1  tbsp of Hoisin. Serve immediately with chilled cucumber and spring onion you can extra sauce if required (beware of the cals in too mush sauce though!)

I served them with spicy noodles and they went down a storm, who said you can’t have duck on a diet?

Yum

Advertisements

Crust-less Quiche Skinny Style

Standard

Crustless Quiche

Crust-less Quiche

Ingredients: 300g Low Fat cottage cheese, 4 eggs, 1 onion diced, 5 Chopped  Mushrooms, 1tbsp chopped chives, half a Red Pepper, 4 slices wafer thin ham, salt & pepper.

Serves: 20 Mini Quiches or 4 Medium ones (Syn free on SW)

Directions:

Mix egg, cottage cheese and veg in a bowl thoroughly, line your moulds with discs of wafer thin ham, then pop in mini moulds, top with chopped pepper and bake for twenty five mins at gas mark 7.

Yep they are that easy! Yum 🙂

Falafels

Standard

Falafels

Falafel

These little delights are tasty, easy and guilt free!

Perfect for your lunch box with a nice Salad or Cous Cous and perfect for finger food at parties.

Serves: 12 Falafels

Ingredients: 1 onion, 1 carrot, 1x 400g can chickpeas, 2 garlic cloves, 1cm piece root ginger, 2 tsp ground cumin, 1 tsp chilli powder, 1 tsp ground coriander, 3 tbsp very finely chopped fresh coriander, 1 small egg, Salt, Low calorie oil spray, Paprika and fat-free natural yoghurt, to serve.

Prep: 15 Mins

Cook: 15-20 MIns Gas Mark 6

Directions: 

Preheat the oven to 200°C/180°C Fan/Gas 6.

Place the onion, carrot, chickpeas, garlic, ginger, cumin, chilli powder and the ground and fresh coriander in a food chopper and blast for 1-2 minutes until blended but still fairly chunky in texture.
Put the mixture into a bowl and lightly beat the egg and add to the mixture. Season with salt and, using your fingers, mix thoroughly to combine. 
Line a baking tray with tinfoil and spray lightly with low cal oil spray. Shape the chickpea mixture into 12 bite-sized balls and place on the prepared baking sheet. Spray lightly with low cal spray and cook in the oven for 15-20 minutes until lightly golden and firm.

Sprinkled with paprika and the yoghurt alongside to dip into.

Yum

 

 

BBQ Pulled Pork

Standard

BBQ Pulled Pork

This is a delicious meal that was so easy and done in my slow cooker, so dropped all the ingredients in and went out!

Serves:2

Prep: 5 Mins

Cook: 4-6hrs

Ingredients: 400g pork , all fat removed, 3 tbsp Worcestershire sauce, 0.5 tsp mustard powder, 300g passata, 2 tbsp balsamic vinegar, 1 clove of garlic, crushed, 1 tbsp sweetener.
Salt and freshly ground black pepper. I added 4 tbsp of HP BBQ sauce for 80 cals or 4 syns to increase BBQ taste.

Directions: Really easy, sling it all in slow cooker and stir to mix, turn on High and cook for 4 hours or 6 hours on Low.

I added sweet potato chips (see recipe here http://wp.me/p4OToI-1N) & salad.

Yum

Low Fat Burger & Chips

Standard

Burger & Chips

The one thing you think you need to forfeit when your on a diet is Junk Food, in particular Burgers 😦

However there is a very good reason these foods are Junk food and it is a good reason to avoid the mass produced ones as they sabotage your weight-loss and make you feel like poop.

This however does not mean you can’t have them just make your own and then you know what has gone in to them!

Often mass produced ones are made with cheap high fat meat and are packed out with breadcrumb and all other sorts of crap. They are then cooked in pools of oil and slapped on to starch white bread loaded with sauce.

Here’s my recipe which I use which is very tasty and much healthier than ‘Burger Joint’ calorie laden Burgers.

Burger & Chips

Serves: 3 (makes 6 Burgers)

Prep: 10 Mins

Cook:40 mins

Ingredients: Burger- 500g Extra Lean minced Beef(less than 5% fat), 1 Onion, 2 cloves of garlic, tsp of Chilli Powder, 1 Egg, Salt & Pepper, 1 60g Wholemeal Roll.

Chips- 3 Medium Sweet Potatoes peeled, Smoked Paprika, Low Cal Spray Oil, Salt & Pepper

Directions:

Chop your peeled sweet potatoes in to chips and pop in Microwave for 10 mins in cold water to steam on full. A Bowl with cling film on will suffice if you do not have a micro steamer.

Blend the Onion, Garlic, Chilli Powder & Salt & Pepper in mini food chopper, cut mince in to small pieces to stop meat being stringy and add in in blended ingredients. Crack in an egg and mix thoroughly until mix is all one colour.

Take your steamed Sweet potato from ding and lay out on a flat oven tray and spray with Low Calorie oil, sprinkle on Smoked Paprika over the chips and RUB in the Smoke Paprika to spread the taste evenly, spray again with low cal oil and pop in at HOT oven (Gas Mark 7-8) for 30 mins.

Split your burger mix in to six portions and form in to patties squeezing any excess juice and place on a grill pan sprayed with Low Cal Oil.

Grill the burgers for 15-20 mins turning when needed.

Once cooked place on your wholemeal roll with gherkins and salad and slide in your chips in next to it. Add Loads of Super Free Foods on your plate to accompany this like salad or vegetables. also if you like the sauce add Extra Light Mayo or tsp of BBQ Sauce for that added zing.

I made a quick coleslaw too with Fat Free Yoghurt, white cabbage, onion and carrot well seasoned blitzed.

No added rubbish and low in fat and mega tasty 🙂 Yum