Bootcamp Recipe Thread

[BIWI]

Asparagus Frittata (serves 2)

250g/9oz asparagus, trimmed and cut into 5cm/2in pieces
4 eggs
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"

Those look lovely, ILSS - especially the pork one. What cut of pork did you use/do you think would work best?

I used shoulder steaks, as they were cheap & had lovely fat on them Tenderloin is probably the best though.

I bought some Shirataki noodles and rice from Amazon this week.

They look weird. They come in fluid-filled plastic pouches

Haven't tried yet but will report back

(they were fecking expensive too)

cat - when you cut the packet open, be prepared for quite a strong fishy smell. But don't despair and chuck them - once you have rinsed them, and cooked them, there is no fishy taste. They simply absorb the flavours of whatever you're cooking with them.

I haven't tried the rice, so will be interested to see how you get on.

Yes the fishy smell is a bit off putting but they are actually flavourless. Agree they are pricey for what they are. Used them once in place of spaghetti and they sort of satisfy that twirly feeling of eating long pasta. But I haven't had them since. Be interested to l know what the rice is like as DH does miss that.

I have no recipies to post, but found this via another thread.
This may sound a bit 'sucky', but seriously, can I just THANK YOU ALL.
and, as for BIWI - when is your book coming out?! If you haven't wrriten one, please do so soon....!
I don't have internet at home so only access MN/net at work for about 30 mins a day.
I'm seriously impressed with the effort and comaderie (sp?!) that you ladies are giving out.
I especially appreciate the cutting and pasting of the recipies since my intention this week when I have the office to myself is to hover by the printer and print out the entire 10 pages here!
So, if I don't have to click on additional lionks then that's like a freebie recipie book for me - whoo-hoo!
And, from another suggestion, I've just ordered John Britta's book from the library, but they didn't have any Julia Ross's...

Thank you all, I bow to ya and am tres grateful.

Could I just ask please, I've just found out my supermarket stocks The Saucy Fish Co fish. They look wonderful. It seems to just be fish fillets vacum packed, not totally a 'ready meal' IYSWIM. There is a sauce in there but it's in a seperate pouch attached, so you wouldn't have to have it.
These are the same price as me going to the fishmongers and buying - so would any of you know if these would be acceptable to eat? I do like fish though I'm not too keen on preparing it myself.

Is there an 'amount' per 100g of 'carbs' that I should be looking at if I am going to be a slattern not going to cook everything from scratch?

I'm thinking of using/having these (tuna, sea bass, haddock) 3 x a week and then cooking the rest of the time but wouldn't want to get started all wrong...

Fish is perfect, Eggs. I have seen that brand, but not really looked at the sauces they have with them. Just check the carbs. There's no especial set limit, but anything under 4/5g carbs per 100g shouldn't be too bad. Remember that you're really aiming to get most of your carbs from veg/salad.

If you're doing Bootcamp, there's no set daily guideline for carbs per day either.

And thank you for the compliments!

Parmesan grilled Plaice

2lbs plaice or other white fish fillets
2 tablespoons lemon juice
1/2 cup Parmesan
1/4 butter
3 tablespoons mayonnaise
3 spring onions- chopped
Salt to taste

Brush fish with lemon juice and grill for 5-6 mins depending on thickness

Mix rest of ingredients together

Remove fish from grill and spread on Parmesan topping
Grill for a further mill or until cheese is bubbling

Yum

I just made Thai chicken noodle soup. Yum yum.

1 chicken carcass
Packet Shirataki (yam) noodles
Small carton coconut milk
Ginger
1 red chilli (I used a dry one)
1 tsp turmeric
Juice of 1/2 lime
Pak Choi (optional)

1. Pick all the chicken off the caracass and put to one side.

1. Boil carcass for 3-4 hours to make stock. Sieve.

1. Open and was noodles Add to stock.

1. Add coconut milk and the chicken pieces.

1. Add grated ginger to taste and 1 diced chilli

1. Add juice of 1/2 a lime and 1tsp tumeric.

1. Leave to simmer for 3-4 minutes.

1. Add shredded Pak Choi (or beansprouts??) just before serving.

Has made about 3 large portions.

Courgette Fritters

3 good sized courgettes
2 tsp salt
1/2 pack of feta cheese (or any cheese of your choice)
2 eggs
1/4 cup ground flax (optional, it helps the fritters stay together but they work just fine without)
Tblsp chopped herbs (I like basil with feta and sage with cheddar. Anything you fancy is fine and dried herbs work well too, just reduce the quantity if you use them)
Ground black pepper
Fat for frying

Coarsely grate the courgette, place in bowl and mix in the salt. Put aside for approx 20 minutes for the salt to draw out the liquid from the courgette.

Line a sieve or similar with a muslin type cloth, I use a clean teatowel. Put the courgette into the sieve, then gather the cloth up around it and squeeze out as much liquid as you can with your hands.

In a bowl mash together the cheese, herbs, flax (if using) and pepper. Add the eggs and courgette and mix thoroughly.

Heat a generous amount of cooking fat in a frying pan and cook spoonfuls of the mixture, flipping when the bottoms are a nice golden brown. Press down with a spatula to flatten the fritters and cook until the second side is done. Continue until all the mixture is used up. I usually make eleven but you can adjust the size of your fritters to suit.

Serve with everything from roast dinners to Full English breakfasts.

Ooh thanks whip.

I've got loads of courgettes in the garden. Will try tomorrow

Smoked Sausage Stroganoff

Visit the link to see pics.

I know we should be avoiding processed meats, but sometimes my budget doesnt stretch that far :( Plus the kids loved this, so its a nice cheap dinner for all of us.

Serves 1 adult, 2 children

1 smoked sausage ring, sliced 1 cm thick
1 onion, chopped
10 button mushrooms, sliced
Oil or butter for frying
150ml soured cream
Fresh parsley to garnish

Heat the oil/butter and fry the onion, mushrooms & sausage together until softened and golden. Add the soured cream and let simmer for 3 minutes. Add a little bit of water if it is too thick or not saucy enough. Serve with rice or pasta, and garnish with parsley.

One pan duck & savoy cabbage

Leave off the balsamic dressing if you wish, I did have a small drizzle though!

2 duck breasts
1 tsp black peppercorns , crushed
3 rashers smoked streaky bacon , chopped
1 Savoy cabbage , trimmed, quartered, cored and finely sliced
1 tbsp balsamic vinegar
2 tbsp olive oil

Lightly score the skin of the duck breasts, then generously season with the peppercorns and a sprinkling of salt. Lay the duck breasts, skin-side down, in a non-stick sauté pan, then place over a low heat. Leave the duck for 15 mins to brown and release its fat, then flip over onto the flesh side for 5 mins.Remove the duck from the pan, then turn up the heat.

Fry the bacon until crisp, then add the cabbage. Cook for 1 min, add a splash of water, then fry for 2 mins, just until the cabbage is wilted. While the cabbage is cooking, whisk any juices from the duck with the vinegar and olive oil. To serve, carve the duck breast into slices. Drizzle over the dressing and serve.

Pork medallions in sage & onion sauce

I served potatoes with DHs portion, I had mine with green beans.

Serves 2

1 pork tenderloin
1 tablespoon olive oi1
1 teaspoons butter
1 onion, sliced
100g button mushrooms, halved
1 garlic clove, minced
200ml chicken stock
Pinch of dried sage
Salt & Pepper to season
Chopped parsley to garnish

Slice tenderloin into 1/2-in-thick medallions. In a frying pan, brown pork in oil for about 2 minutes on each side. Remove from skillet and set aside. In same pan melt the butter. Add the onion, mushrooms and garlic; saute for 1 minute. Add the stock and salt and pepper. Bring to a boil; cook and stir for a few minutes to reduce slightly.
Lay pork medallions over mixture. Reduce heat; cover and simmer for 15 minutes. Garnish with parsley if desired.

Creamy chicken masala

Obviously leave the rice/naan bread out and serve with other veg.

4 boneless, skinless chicken thighs , cubed(or use breastmeat)
3cm piece fresh root ginger , peeled and chopped
2 garlic cloves , chopped
1 tsp mild chilli powder
2 tbsp fresh coriander , chopped
juice of 1 lime
2 tbsp vegetable oil
1 onion
1 red chilli
1 tsp ground turmeric
284ml carton double cream
juice of ½ lemon

Put the chicken, ginger, garlic, chilli powder, coriander, lime juice and 1 tbsp of oil in a bowl. Stir, and set aside. Chop the onion, and seed and chop the chilli.
Heat a large shallow pan. Tip in the chicken and marinade and fry for about 6-8 minutes, stirring occasionally.
Meanwhile, heat the remaining oil in a pan and fry the onion and chilli for 3-4 minutes until just soft. Add the turmeric and stir fry for 1 minute. Lower the heat, pour in the cream and simmer for 2-3 minutes.
Add the chicken and simmer for 5 minutes, or until cooked. Season and stir in the lemon juice.

I also swapped veg oil for butter/olive oil.

Lovely recipes, ILoveStripeySocks - the duck one, especially, sounds great.

One tip - replace the onions with shallots; they are only 3.3g carbs per 100g compared with 7.9g for onions. If you can get hold of banana/echalion shallots, they are a bit easier to peel than the small, round ones.

Ive just rediscivered this thread in my favourite...thought id lost it!!

some of theses recipes look so nice ! especially the duck breasts

my LC shepherds pie (makes 2 portions)

For the topping:

Bottom half os a butternut squash
black pepper
1 large/ 2 small carrots
butter (however much youd like)

Meat mix:

Beef mince (1 small pack or half a bigger pack)
2 mushrooms
1 slice of bacon
half an onion
1 small carrot
gravy ( i used a small amount)
parsley
dash of worcestershire sauce

I cooked the meat mince in the oven first for 1 hour 30 on 180.
i let that cool.
Then i added the mash on top and grated some plenty of cheddar over.
I then cooked in the oven on 180 for about 35 mins.

YUM!

My creamy garlic mushrooms.

Slice up a medium size pack of mushrooms
Fry off in butter
Once cooked stir in a whole pack of garlic Boursin

Serve on a bed of water cress.
Its quick easy and tastes great. Also looks fab for a dinner party x

Low carb satay sauce

You'll need:

1tbsp olive oil
1 small onion/ shallot finely chopped
1 garlic clove crushed
1 heaped tablespoon crunchy peanut butter ( i used sunpat but if you can find a lower carb one go for it!)
1 tsp soy sauce
5tbsp boiling water
Juice of 1 small lime
4tsp chilli flakes
3tsp splenda/ sugar replacement.

I used my fitness pal to do the calorie and carb count for above ingredients:

221 cal and 11.8g carbs.
This sauce for me has made two lots!

• Heat the oil in a pan and add the onions. *cook till softened then stir in the garlic
• add the rest of ingredients and let simmer for 3 mins.

Obviously you can adapt the spiciness/ thickness of the sauce.. Just bare in mind the calories and carbs will change!

Brilliant! When you say it's made two lots, what do you mean? Do you mean enough for two people? (Just trying to work out how many carbs per serving)

Yes two people or enough to cover two chicken breasts...

So for 1 serving: 110.5 cal and 5.9 carbs