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"

Parmesan, tomato & spring onion muffins.

Leave out the tomatoes, parmesan & spring onions for a plainer more bread like loaf.

Ingredients
2 1/2 cups ground almonds
3 eggs
1 eggs yolk
120g melted butter
300g tub of cottage cheese - put cottage cheese in a muslin or clean tea towel and try to squeeze out excess water

8 semi dried tomatoes, chopped
2 sprng onions,chopped
1/2 cup parmesan,grated

1 teaspoon baking soda
1/4 teaspoon salt

Instructions

1. Preheat oven to 180C

1. Grease a 4 inch x 8 inch loaf pan with butter and coat bottom with almond flour or prepare a muffin tin with nuffin cases.

1. Use food processor to mix eggs, melted butter, dry curd cottage cheese, baking soda and salt. Process until thick and resembles butter in texture. Add parmesan, tomatoes & spring onion - a couple of pulses to mix.

1. Add almond flour and pulse till mixed.

1. Soon mixture into muffin pan or loaf tin

1. Bake for about 45mins until lightly browned on top - keep an eye on it from 30mins. Check doneness by inserting knife and seeing if it comes out clean.

Nigel Slater's Classic Choc Truffles

If you want to roll them in popping candy (contains sugar!!! so for the kids only) you need to mix the popping candy - get this in Waitrose, with some melted chocolate and pour onto a non stick surface or baking parchment. When hard crumb with a sharp knife.

Idiot Proof Diet - Spanish Chicken

serves 6-8

olive oil for frying
1 small onion, sliced
6 best quality pork sausages
8 boneless, skinless chicken thighs
225g chorizo sausage
1 tinned pimento or 1 red pepper
1 tablespoon paprika
400g tin chopped tomatoes
25g fresh parsley, chopped

• Pre-heat the oven to 170/GM3
• Heat the oil in a large ovenproof saute pan or cast-iron casserole dish and fry the onion until golden. Add the sausages and brown on all sides, then do the same with the chicken thighs
• Chop the chorizo into bite-sized chunks and add to the pan along with the pimento or pepper, the paprika and the tin of tomatoes
• Put the lid on the pan and bung it all in the oven for about 2 hours or until the chicken is tender. Check halfway through, and if it looks a bit dry add a very little chicken stock or water
• Stir in the parsley before serving

I made this yesterday, although I did it slightly differently. I used 4 skinless chicken breasts, sliced up, and I added some garlic (3 cloves) and used smoked paprika instead of ordinary. It takes a lot less than 2 hours to cook if you use breast meat - I reckon it was probably cooked after 45 minutes. Don't overcook it as the meat does go very dry.

But it was yummy. DH had his with rice, and I did braised fennel to go with it.

thanks for recipes will be trying them this week x

Re the Spanish Chicken - the recipe says it serves 6-8 but I'm not sure about that. I made it with 4 large chicken breasts rather than 8 chicken thighs. I would say it's more like it makes enough for 6 people, i.e. one sausage per person and 2/3 chicken breast. If you were to try and serve this for 8 people, you'd certainly want to use more sausages!

Charred Brocolli

Chop a head of brocolli into quite small florets (not too much stalk), heat up a frying pan really hot with some oil in it (just enough to coat the bottom). Put raw brocolli in pan and turn down heat to medium, turn over as the brocollibrowns - you want it a mixture of light and darker brown - don't let it burn! You might need a bit more olive oil. This is really delicious - I did it with a brocolli head that was a bit floppy and sad and it was really great. Would be fab in a salad with feta and olives and stuff. But was great as a side dish with beef stew.

Bettybathroom I did those truffles at Christmas but used crushed cardamom pods, heated the cream then left to cool and for the pods to infuse, then re heated and strained before adding chocolate. So, so good. Very rich

FreeButtonBee - I do something similar with tenderstem broccoli - I roast it in the oven in olive oil, and also sprinkle it with sea salt crystals and chilli flakes

Quick salad to sling together:
Raw broccoli
Cooked turkey strips
Mayo
Whole grain mustard
Dried tarragon (a pinch)

Cut broccoli into thin slivers and mix all other stuff in..
Haven't given quantities because I just wing it! Like I do with a lot of salad-y type stuff.

I steam/boil broccoli. Then I saute some chilli (the hotter the better!) and garlic gently in extra virgin Olive oil - do not allow the garlic to colour. Then dress the cooked broccoli in the garlic & chilli oil and finish with a generous grating of parmesan.

Will have a go at the other suggestions. Cheers!

I'd forgotten about choc truffles.

Low Carb Chocolate brownies - Bootcamp Light only I suggest!

I did half quantities and only cooked them for about 25 mins in a 160 Fan oven and they were done plenty i think if you do 40 mins at 175 they will be very dry. I also missed out the coffee and salt as my cream cheese is quite salty. I used lindt 90% chocolate.

They are lovely and only 1.5 grams of carb per brownie. I won't make them again as I am on bootcamp but it assuaged my baking urge.

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Ingredients:
?10 ounces (285 g) cream cheese, at room temperature
?16 Tbsp (240 ml) unsalted butter, at room temperature (2 sticks)
?4 ounces (112 g) unsweetened chocolate, melted and cooled
?1/4 cup (60 ml) each Splenda and Canadian Sugar Twin or 1 cup (240 ml) Splenda
?4 large eggs
?2 tsp (10 ml) instant coffee granules
?1-1/2 tsp (7.5 ml) pure vanilla extract
?1-1/2 tsp (7.5 ml) pure chocolate extract (optional)
?1-1/2 cups (360 ml) almond meal (finely ground almonds)
?6 Tbsp (90 ml) Dutch-processed cocoa powder
?1/4 tsp (1.2 ml) sea salt
?1-1/2 tsp (7.5 ml) baking powder

Preparation:

Preheat the oven to 350 degrees F (175 degrees C). Butter a 13 x 9-inch (32.5 x 22.5-cm) baking pan and line the bottom with parchment paper.

In a large bowl, beat the cream cheese and butter until smooth. Beat in the chocolate and sweetener. Beat in the eggs, 1 at a time, scraping the bowl well after each addition. Add the coffee and vanilla and chocolate extracts. Beat until combined.

In a medium bowl, mix the almond meal, cocoa, salt, and baking powder. Add to the chocolate mixture and beat well. Scrape into the prepared pan and smooth the top.

Bake for 35 to 40 minutes, until the top is firm. Cool on a wire rack before cutting. Store brownies covered, in the refrigerator.

Yield: 48 brownies

Per brownie. Effective carbohydrates: 1.5 g; Carbohydrates: 2.1 g; Fiber: 0.6 g; Protein: 2.1 g; Fat: 9.7 g; Calories: 99
Made with Splenda only: Add 0.3 g carbohydrates

Homemade chorizo

www.channel4.com/4food/recipes/chefs/hugh-fearnley-whittingstall/tupperware-mexican-chorizo-recipe

I thought this was a good idea for those who can't get their hands on 'proper' chorizo or are worried about fillers or salt levels and such like. I think you could use regular pork mince and obv you can use as much or as little salt as you like. Hven't made myself but am v tempted!

Cheers Free - we are trying to cut out processed meats but they are the meats that the dcs enjoy the most!

That sounds good, FBB - might give that a go.

Crustless Quiche

Fry off whatever fillings you would like for inside -I did 3 slices of bacon, a couple of spring onions, couple of mushrooms and spinach. Put this at the bottom of a greased flan/pie dish.

Beat together 5 eggs, mix in a grated cheese, and I added a slosh of double cream for luck! Pour this all over the other stuff in the dish. I added a bit of ripped mozzarella in a few places, figured a bit of extra cheese wouldn't hurt!

Bake in oven until it starts to get slightly golden/crusty on the outside, took about 25-30 minutes for me. Leave to cool for 10 mins before eating.

I got about 8 pie-size slices out of this, would probably serve less if you're having as a meal, but I plan to have this as breakfast or a snack.

Yotam Ottolenghi's turkey cakes with wasabi guacamole (slightly amended to make it less carby) Serves 4

2 courgettes, coarsely grated
salt and black pepper
600g minced turkey or chicken
2 medium free-range eggs
1.5 teaspoons ground cumin
3 tablespoons chopped coriander
3 tablespoons chopped mint
2 garlic cloves, peeled and crushed
45g chopped spring onion
sunflower oil for frying

For the wasabi guacamole:

2 ripe avocados, peeled
2 tablespoons lime juice
2 teaspoons wasabi paste
20g chopped spring onion
salt

• Heat the oven to 180C/350F/GM4
• Put the grated courgette in a sieve, mixed with a quarter of a teaspoon of salt, and leave to drain for about 15 minutes. Squeeze out as much liquid as possible with your hands, then put the courgette in a large mixing bowl along with the turkey, eggs, cumin, coriander, mint, garlic, spring onion, a teaspoon of salt and some black pepper
• Mix together well, then shape into 12 patties weighing about 80g each
• Heat 2 tablespoons of sunflower oil in a large frying pan and fry the patties for four minutes, turning once, until nice and brown on both sides

-Transfer to a baking tray and finish off in the oven for a further 10 minutes

• While the turkey cakes are in the oven, make the guacamole:
• Mash the avocado with a fork and mix together with the lime juice, wasabi, shopped spring onion and half a teaspoon of salt

chopped spring onion, obviously ...

Lots of recipes on MSE

The Mexican fudge is good!

This Abel and Cole no pasta lasagne appeared on my Facebook page this morning, looks fab and perfect for us.

www.abelandcole.co.uk/recipes/no-pasta-lasagne?utm_campaign=sm_f_wr_nopastalasagne_1005&utm_source=facebook&utm_medium=social-media

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I have been experimenting with MIMs. My two personal favourites are with cardamom and lemon zest, or lemon zest and blueberry.

Absolutely divine. I use linwoods ground flaxseed with nuts.

I also made tarragon chicken last night, from the Harcombe diet recipe book.

Cook 4 chicken breasts in oil for 5 mins each side.
Remove from pan, and fry 12 shallots (I used 4 banana shallots), sliced finely.
I also added some sliced mushroom.
After about 3 minutes, add 6 cloves of sliced garlic
Reduce the heat and add 300ml of white wine, and scrape the pan to get all the sticky bits off the pan.
Add 200ml of chicken stock, 2 tbs of chopped tarragon and the chicken.
Cover and simmer for 10 mins
Remove the chicken, and continue simmering to reduce the sauce by about 1/3
Add 2 tspd dijon mustard and 2 tbs of creme fraiche
Stir and then pour over the chicken.
I served it with celeriac mash and stir fried cabbage and leek.

If you are feeling poncey, you can garnish with some fresh tarragon.

1000 Island Dressing

950mls Mayo
150g peppericini/sweet red pepper,
60mls Ketchup, for color
120mls Pickles,
120mls Capers,
1½ tsp Lemon Juice
½ Red onion,
Salt & Pepper to taste

1. Blitz all ingredients and serve. Store in refrigerator.

How much does that make, and what is the carb count? It sounds quite high!