Bootcamp Recipe Thread(945 Posts)
Asparagus Frittata (serves 2)
250g/9oz asparagus, trimmed and cut into 5cm/2in pieces
4 tablespoons freshly grated Parmesan or Pecorino cheese
225g/8oz spring onions, finely chopped
2 tablespoons olive oil
- Cook asparagus in boiling water until tender (7-10 minutes)
- Whisk the eggs and add the cheese and the spring onions
- Pre-heat the grill
- Heat the oil in a large frying pan that can go under the grill
- Put in the asparagus; stir-fry for a minute, then pour in the eaten eggs, moving the asparagus around gently to make sure the egg mixture gets right through, and that the grated cheese is well distributed
- Let the frittata cook over a moderate heat for a few minutes until the underside is cooked and lightly browned, then put the pan under a hot grill for a minute or two until the top is set and golden brown
5.5g carbs per serving
Recipe from Rose Elliot's "The Vegetarian Low-Carb Diet Book"
Cheese crackers (makes 24)
Another recipe from Rose Elliot's book. You can make these with Parmesan as well, although that's obviously going to be more expensive. For extra 'bite' sprinkle some cayenne pepper on top of the mounds before you bake them.
225g/8oz Mature cheddar, finely grated
- Pre-heat your oven to 200C/400F/Gas mark 6
- Cover a large baking sheet with baking parchment don't try and do without the baking parchment - they will stick and you'll never get them off the tin!
- Put little piles of grated cheese on the paper, allowing room around each for spreading - you will need to do this in several batches or use more than one baking sheet
- Bake for about 8-10 minutes, or until they are golden brown and when you try to lift one off the paper it feels firm. If it is bendy and collapses, put them back in the oven for a minute or two longer
- Cool on the paper and then lift off with a spatula and eat on their own or serve with dips. They keep well in an airtight container
3.2 g carbs for the whole quantity
Low Carb Shepherd's Pie (serves 6)
A BIWI special!
5 leeks (about the number you will get in a pack from Sainsbury) sliced
1/2 head of celery, sliced
500g beef mince
1 OXO cube
1 whole celeriac, peeled and chopped into chunks
2 Echalion shallots (Sainsbury's sell these - long and thin rather than round - but I guess ordinary shallots would be find - you need around 75g)
- Fry your beef first, in olive oil in a large frying pan, and season with salt, pepper and when browned, crumble in the OXO cube
- In a large saucepan, fry the leeks and celery in butter with a splash of olive oil (Adding the oil helps to prevent the butter from burning)
- When softened, add the mince and then cover with water and simmer for 30 minutes, with the pan lid on
- After 30 minutes, take the lid off and reduce the amount of liquid (it needs to be reasonably dry - but do this to your own taste)
- While the meat is cooking, boil your celeriac in a large pan of salted water, till tender - this will take 20-25 minutes
- Drain and mash - either by hand or with a stick blender.
- Thinly slice the shallots and fry gently till nicely browned, in butter with a splash of oil, then mix into the mash
- Put the meat into an oven-proof dish and spread the mash on top of it. Top with the grated cheese and bake for around 20 minutes in a hot oven until the cheese is browned.
32g for the whole thing; 5.4g carbs per portion if serving 6 people.
The specific weights of the veg I used, if you want to be really anal about carb counts (!) were:
leeks - 427g
celeriac - 596g
shallots - 78g
and an OXO cube is 1.8g carbs.
Lamb bite balls
In food processor blitz:
Leeks, courgette, garlic, small carrot, piece of red pepper, black pepper
Tip over 500g lamb mince in a big bowl and add 3 whipped eggs and mix together (I use my hands), form into small balls (think button mushroom size) then bake for 15-20mins at 180'C, great hot or cold.
Cauliflower Cheese (serves 2-3)
1 large cauliflower
pack of smoked pancetta cubes
Grated cheese (any kind)
- Boil or steam cauli florets until tender, Drain well (I quickly put them back on the heat after draining to ensure they're not soggy.) Sprinkle with light dusting cumin powder.
- Whilst the cauli is cooking, fry the pancetta cubes until crispy. Add to the drained cauli.
- In a jug, mix together dble cream, philadelphia, grated cheese and a blob of english mustard. Add a bit of black pepper of you like.
- Mix cauli and cheese sauce together, transfer to overproof dish.
- Under hot grill until brown and bubbly on top.
- Serve with green salad (or I had chopped cabbage and leeks with mine yesterday)
Sorry there are no amounts or measurements, I'm an instinctive cook
It's delicious though and very, very moreish!
Creamy Feta Chicken
I a pan fry chicken bite size pieces, bacon or pancetta and leeks until cooked and lightly coloured then add asparagus spears and a splash of water and cover on medium low heat, after 5 minutes uncover and add some cream and feta cream mix thru and serve.
Marinated Salmon or Chicken
Salmon steak per person/Chicken breast per person
Marinade for 4-6 pieces:
1 inch fresh ginger, peeled and finely chopped
2 large cloves garlic, peeled and finely chopped
2 tbsps sesame oil
2 tbsps light soy sauce
juice of a lemon or lime
sprinkling of dried oregano
sprinkling of dried chilli flakes (optional)
If it's for salmon:
Put salmon pieces into a (non-metal) dish, pour marinade ingredients over them
Leave to marinade for at least 30 minutes
Wrap pieces in foil and bake in a hot oven for 20 minutes
If it's for chicken:
Skin the chicken breast - then slice each breast into 2 or 3 long pieces (depending on the size of the breast)
Marinade as above
Before cooking, thread each piece on to a skewer and then grill or cook on an oiled griddle for c. 10 minutes, or until properly cooked through (i.e. no sign of any pinkness)
The chicken skewers work really well on the barbecue. The salmon will be a little more tricky, given that it's more delicate and not quite so robust to handle, but could work if you put the foil parcel on the barbecue.
Use the whole carcass of a roat chicken. Remove all the bits of meat that are still left.
Put the chicken in a big pan and cover with water.
Add some carrots, celery, onions cut in bits. put also some peppercorn, bay leaves and salt.
Heat the pan until the water is boiling gently (Not too strong but not too gently either as otherwise you won't get a nice rich stock).
Leave it to cook for 8~12 hours.
You can add some more water if it's getting too dry.
Obvioulsy you don't have to keen an eye on it all the time. You can also 'start and stop' ie start and cook for a few hours, stop overnight and start again in the morning.
When you have finished, drain the broth and keep it in the fridge.
Once it has cooled down, it will probably get 'solid', gelly type of consistency. It will become liquid again as soon as you start heating up again.
Courgette frittata 4.6g carbs per serving
Lemon & Pepper Chicken
4 chicken legs
Grated rind and juice of 1 lemon
2tbsp olive oil
2 clove garlic
Lots of cracked black pepper
Mix marinade ingredients together and brush over chicken. Leave for at least an hour, but preferably overnight.
Roast in predated oven at 180 for 35mins or until juices run clear.
Serve on a bed of mushrooms and spinach sauteed in garlic butter, pepper and a pinch of nutmeg.
Have just made this, it's delish:
Broccolli and Blue Cheese Soup
2 cloves garlic, finely chopped or crushed
1 small onion, finely chopped
1 stick celery, finely chopped
1 large head of broccolli (plus any other green veg you might have lying around, I've bunged a courgette in there as well today)
Chicken or veg stock (I used one of those squidgy Knorr veg cubes)
Blue cheese (I used Castello Danish Blue, but you can use any blue cheese)
- In a large saucepan, gently saute onion, garlic and celery in butter and a dot of oil, until soft
- Add veg and saute for a couple of minutes
- Add stock - about a pint or so
- Bring briefly to the boil, then simmer gently for 20 mins or until veg is soft
- Allow to cool slightly, then whizz with hand blender
- Add approx 50g blue cheese, stir to melt.
- Season, add more cheese if necessary
So tonight it's a choice between this (perhaps with crispy bacon crumbled on top?) or steak, pepper cream sauce, mushrooms and sauted garlic spinach. And this is a diet, right?
I know, tea!
Who wants to count calories now?
Shameless blog link
Veggie blog, but recipes suitable for everyone. I'll add more as I get chance
Thanks you flipflap will be popping in to have a look around your blog frequently.
Have just bought Celia Brooks Brown - Low carb vegetarian - it looks brilliant - interesting looking food and it has pictures <superficial>
Mushroom cream sauce (makes enough for two, nice with chicken)
put a small handful (5-6 pieces) dried porcini mushrooms in a jug, and add boiling water (about 300ml ish). Add about a quarter of a gluten free stock cube (optional - can just add salt and pepper later if you want to). leave this to soak for 10 min
Chop up about 100g mushrooms and fry gently in butter until cooked.
Add the porcini mushrooms and liquid, bring to the boil and reduce by about a half.
Add 50-100ml cream and bring to the boil and reduce until it's got a nice saucy consistency
Add a bit of parsley if you like
About 4 carbs per serving I think
your mushroom rarebit recipe looks fab flipflop - I think i might have that for lunch tomorrow
Simon Hopkinson recipe:
Grilled aubergines with olive oil, garlic, parsley and feta cheese Serves 4
4 long, thin-skinned purple aubergines (alternatively use the ordinary plump, pear-shaped variety available from most supermarkets)
1-2 garlic cloves, finely chopped
handful parsley leaves, finely chopped
5-6 tbsp extra virgin olive oil
a little sea salt and black pepper
150g/5oz feta cheese
lemons, for serving
Preheat the grill to high.
Run a small, sharp knife round the top of the aubergine, 1cm/½in or so below the stalk and only just cutting through the skin; then make four evenly spaced, similarly shallow cuts, along the length of the aubergine right down to the end.
Grill the aubergines for about 20 minutes, turning every 5-7 minutes or so, until evenly cooked with charred skin, and until the aubergine feels soft, but not too collapsed within. In the case of the purple aubergines, the skin will also have turned a dull brown colour. Transfer to a large, oval, white plate and allow to cool for two minutes.
Peel away the aubergine skin in four long, narrow sheets using a small knife. Without cutting right through the stalk end, cut the aubergines in half lengthways and gently prise apart until you have two horizontal halves remaining attached at the top end
Mix the garlic and parsley with the olive oil until well combined and spoon the mixture over the aubergine. Season lightly with salt (not too much - the cheese is salty anyway) and pepper, and crumble the feta cheese over the top. If liked, trickle over more olive oil to finish.
Serve warm, or at room temperature with lemon squeezed over.
Link to the BBC site for more of his recipes
Marking my place, all looks lovely
Not hugely recipe-ish but I've found I am making leeks with salmon a lot and it is yummy and easy so thought I would share. Apologies for no quantities but I made this up so don't really know the amounts!
1. Grill a piece of salmon (I'll let you work out how long it takes - you could pan fry if you prefer, or bake) I usually pop it in just before I start on the leeks.
2. Chop a leek into rounds, about 1cm thick (or a couple of leeks if you like them a lot)
3. Fry the leeks gently in a generous knob of butter and a spash of oil. After a minute or two, put a lid on to help them steam a bit at the same time and give a stir every so often.
4. When softened (6 or 7 mins I suppose), add a heaped teaspoon of Dijon mustard and a good slosh of double cream
5. Stir to fully coat and combine everything. Serve in a bowl with the salmon on top. I usually also steam broccoli to go alongside.
<wipes drool off keyboard>
Curried Cauliflower Soup from the IPD Cookbook
1ltr veg or chicken stock
2 tbsp curry powder (BIWI if you have the IPD cookbook to hand could you check that amount? I think it's right but the last batch I made nearly blew our heads off!)
1kg frozen cauliflower (get the cheap basics one because you are going to blitz it so it doesn't need to be big florets)
Fry the leek in a little oil and butter until it is soft. Add curry powder and fry for 30 seconds. Add stock and cauliflower and cook until cauli is softened. Blitz in a blender or with one of those brilliant hand held ones.
Serve with a swirl of cream and some sprigs of fresh coriander.
Well that would explain the head-blowing-offness (not to mention the laxative effect) of the last batch I made
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