Jamie Oliver’s Portuguese Fish Stew

Serves: 4 – 6

We’re all told that the answer to long life is in the Mediterranean diet.

We all also know that being middle-aged means an endless battle with calories: that is, don’t waste your calories during the week. Leave the bread and pasta for Saturday night.

And finally… if you’ve cooked Jamie Oliver’s recipes, you’d be across that pretty much everything he publishes is fun and a cracker.

Back to our diet, we decided to make it interesting by only cooking Jamie’s recipes for the week. At 312 calories a serve, this Portuguese Fish Stew was the first up.

A quick scan through the ingredients and you’ll probably have an idea of how this will taste: simple, clean and amazing for it. Right.

Our go-to, simple weeknight dinners are tray bakes with fish or chicken and lots of vegetables.

This dish goes a level above with the sliced potatoes. Use a mandolin for the slicing of it all if you have one, or pour a glass of wine and get your sharpest knife to work.

Add in a few cloves of fresh garlic like we did and a side of sautéed broccolini and you’ll have yourself have a wonderful weeknight dinner.

Setting you in good stead for when the Spaghetti Carbonara and red wine rolls in on Saturday night!

Ingredients

2 onions, thinly sliced
2 garlic cloves, thinly sliced
1 red pepper, deseeded and thinly sliced
1 yellow pepper, deseeded and thinly sliced
2 medium potatoes, skin on, thinly sliced
3 ripe tomatoes, thinly sliced
Olive oil
500gm white fish fillets, cut into 2cm pieces
1/2 bunch of fresh flat leaf parsley, stems and leaves finely chopped
500gm white fish, cut into 2cm pieces
1 pinch dried chilli flakes
5 fresh bay leaves

Method

  1. Preheat the oven to 190c.
  2. Prepare the vegetables and heat oil over a low heat in a 30cm heavy, oven-proof pan. Add the onions, garlic and a good pinch of salt and slowly fry until light golden. Meanwhile, parboil the potatoes in a pot of boiling salted water and then drain well.
  3. Remove half the onions from the pan, spreading the remaining onion out into a nice layer. Top with a layer of half the tomatoes, peppers and potatoes. Next, layer the fish and season.
  4. Sprinkle most of the chopped parsley on top with the chilli flakes. Drizzle with oil and repeat the layering of the vegetables – onion, peppers and tomatoes – finishing with a neat layer of the potatoes.
  5. Poke in the bay leaves, season and drizzle with a bit more oil.
  6. Cover tightly with foil and bake for 30 minutes. Remove the foil, and place under the grill for 5 minutes or until the potatoes are golden and crisping up.
  7. Sprinkle over the remaining parsley and enjoy.

Tuna with caponata

Serves: 4

We love a piece freshly cooked tuna or swordfish, dressed with diced tomato, olives, some balsamic and olive oil. Super simple, super quick, foolproof.

Which means that caponata and fresh tuna – with, let’s say, three-times the effort of the abovementioned – really is where you need to be for that special, healthy, weeknight dinner.

It’s worth the extra effort.

Add some steam greens or a green salad – and definitely a bottle of white wine – and this is an awesome meal for you and friends.

Ingredients

1 tbsp olive oil
4 tuna steaks
Extra-virgin olive oil to serve
Lemon wedges to serve
Steam beans or a green salad to serve

Caponata

1/4 cup olive oil
1 small red onion, cut into 2cm pieces
1 large eggplant, cut into 2cm pieces
200gm grape or cherry tomatoes, halved
12 black olives, pitted and halved
1 1/2 tbsp capers in vinegar, rinsed
1 birdseye chilli, thinly sliced

Method

  1. For the caponata, heat half the oil in a large frying pan over a high heat. Add onion and stir until golden and softened (5 minutes). Remove from pan.
  2. Add the eggplant and remaining oil to the pan and stir to coat; add 1/4 cup of water and then cover with a lid and steam until tender (5 minutes). Remove the lid and cook, stirring occasionally until golden (5 minutes).
  3. Return onions to the pan, add remaining ingredients and cook, stirring occasionally until tomatoes soften.
  4. Heat oil in a large frying pan over medium-high heat. Season tuna and add to the pan and sear, turning once until cooked medium rare (2-3 minutes each side).
  5. Cut steaks in half and serve with caponata, lemon wedges, a drizzle of extra-virgin olive oil… steamed beans or a salad and definitely that bottle of white!

300 calorie: Indian-spiced shepherd’s pie

Serves: 4 

By Nat Beerworth

Not only did we cook this dish twice we cooked it thrice! Its super healthy and super delicious. Good to chuck in the freezer for a rainy day. Takes about 15 mins to prep and 50 mins to cook.

Ingredients

500g pack lean minced lamb
1 onion chopped
2 carrots diced
2 tbsp garam masala
200ml hot stock (beef or chicken)
200g frozen peas
1 can tomatoes
800g potatoes diced
1 tsp turmeric
small bunch coriander, roughly chopped
juice half lemon, plus wedges to serve

Method

  1. In a large non-stick frying pan, cook the lamb, onion and carrots, until the lamb is browned and veg is starting to soften, about 8 mins.
  2. Add the the garam masala and some seasoning and cook for a further 2 mins until fragrant. Pour in the stock, tomatos, bring to the boil, add in the peas and cook for a further 2 mins until the peas are cooked and most of the liquid has evaporated.
  3. Meanwhile, cook potatoes in a large pan of salted water until just tender, about 8 mins. Drain well, return to the pan and gently stir in turmeric and coriander – try not to break up the potatoes too much.
  4. Heat oven to 180 degrees. Transfer the mince to a baking dish and top with the turmeric potatoes. Squeeze over the lemon juice, then bake for 30-35 mins until potatoes are golden. Serve immediately with extra lemon wedges on the side.

Calories: 317

Lamb Rump with Almond, Sour Currant and Cauliflower Rice

Serves: 4

After my birthday in June this year, we both agreed that after months and months of fine food and wine – at home and out – the time had come to reverse course.

There were a few strategies that worked.

One of them – calorie counting – was great. It helped eliminate snacking, put an end to my morning cappuccinos and made me make informed (and smarter) decisions about how much olive oil I should be drizzling on salads

(I.E. none at all.)

Another was the world of 300 calorie meals where I learnt of zoodles (zucchini noodles), squash pasta (substituting pasta for pumpkin), cauliflower pizza bases (amazing) and cooking with plenty of prawn and turkey.

Cauliflower rice is something I have previously written about as a genius alternative to rice and during our few months of lean cooking, I really dialled up Cauliflower rice and what we did with it. (After it is cooked, try toasting it in a wok: amazing.)

This dish cooked by Nat last night is excellent on quite a few levels.

Firstly, it is just plain delicious. It’s really tasty, it’s light, it’s aromatic.

Secondly, it’s healthy.

Thanks to the wonderful cauliflower rice.

I’ve learnt a long time ago that healthy eating didn’t mean compromising on flavour. More recently, I learnt that healthy eating didn’t mean smaller portions and being hungry.

Save your carbs and calories for the weekend and give this cracker a go.

Ingredients

1 tbsp garam masala
2 garlic cloves, finely grated
2 tbsp vegetable oil
4 lamb rumps (about 200gm): we used lamb backstrap
1/3 cup rice wine vinegar
Plain yoghurt and vinegar to serve

Cauliflower Rice

600gm cauliflower, coarsely chopped
1 tbsp vegetable oil
1 eschallot, finely chopped
1cm piece ginger, finely grated
1 garlic clove, finely chopped
1 sprig fresh curry leaves
1 tsp ground turmeric
3 tsp nigella (cumin) seeds
1/3 cup currants
1/2 cup roasted almonds
1 cup coriander, coarsely chopped

Method

  1. Preheat the oven to 200c. Combine the garam masala, garlic and half the oil in a large bowl, season to taste, add lamb and massage to coat well. Heat the remaining oil up a large frying pan over a high heat, add the lamb and fry until well browned all over. Transfer the lamb to a baking tray and roast for around 10 – 12 minutes for medium-rare. Cover loosely with foil, rest for 10 minutes and then slice.
  2. For the cauliflower rice, bring vinegar to the boil, add the currants and remove from the heat.
  3. Process the cauliflower in a food processor until finely chopped. Heat oil in a large frying pan over a high heat, add the eschallot, ginger, garlic and curry leaves and sauté for 2 – 3 minutes until tender. Add the turmeric and nigella seeds, stir until fragrant and then add the cauliflower and stir until tender: 2 – 3 minutes.
  4. Strain the currants, add to the pan along with the roasted almonds and coriander and season to taste.
  5. Top cauliflower rice with lamb, scatter with coriander and serve with yoghurt.

Jamie Oliver’s Sesame Butterflied Chicken

Serves: 2

This is a magic dish and sans the chicken, it would make an amazing, healthy salad.

The magic is the sauce: yoghurt, peanut butter, ginger and lime juice. Plus more lime and soy for the slaw.

We were really surprised at just how tasty this dish was and I commend it to your run sheet for next week’s dinners.

Ingredients

100gm fine rice noodles
2 skinless chicken breasts
Vegetable oil
4 spring onions, finely sliced
1/2 Chinese cabbage, finely shredded
200gm sugar snap peas, finely sliced
1 red chilli, finely sliced
2 limes
1 tbsp light soy sauce
1 tbsp peanut butter
2 tbsp yoghurt
2 cm piece of ginger, finely grated
2 tsp sesame seeds, lightly toasted

Method

  1. In a bowl, cover the noodles with boiling water until they are rehydrated. Drain and set aside, ensuring they do not stick.
  2. Slice into the chicken breasts and open them out like a book. Rub with 1 tsp of vegetable oil and a pinch of salt and pepper. Heat a pan over a medium-heat and cook the chicken. Set aside to cool slightly.
  3. Combine the spring onions, Chinese cabbage, sugar snap peas and chilli in a bowl. Dress with the juice of 1 lime and the soy sauce.
  4. In a separate bowl, mix the peanut butter with the yoghurt, grated ginger and the juice of the remaining lime. Season.
  5. Slice the chicken and sprinkle with the sesame seeds.
  6. Divide the noodles between bowls, add the slaw, the sliced chicken and the peanut sauce.

Avocado Chicken Salad

Serves: 4

There was debate about whether this recipe should be typed up.

Not because it isn’t great or super healthy, though because it is just a bit too simple. It’s almost not a recipe.

(Plus Natalie had never had bacon and coriander and wasn’t sure if they went together, not withstanding that they obviously do because the whole salad tastes amazing.)

Anyway, it was the boys – Oliver and Tom – that pushed me to type this up. They loved the salad and wanted it somewhere so they could make it for their kids one day.

Make it fun like we did and put the ingredients in separate bowls: let people make their own unique salad, toss with the lime juice and olive oil and enjoy.

How good is healthy!

Ingredients

2 chicken breasts, grilled and shredded
2 ripe avocados, pitted and diced
1/2 cup corn, grilled and hulled
1/4 cup red onion, minced
4 rasher of bacon, chopped and fried
2 tbsp coriander leaves
2 tbsp lime juice
2 tbsp olive oil
Salt and pepper to taste

Method

  1. In a large bowl, add the shredded chicken, avocado, onion, corn, bacon and coriander.
  2. Drizzle with the lime juice, olive oil, season with salt and pepper and toss gently to combine.

(Tomato, cucumber and black beans would also compliment this salad.)

Middle Eastern Herb and Garlic Chicken

Serves: 4 – 6

Ok, so Nat got this Monday-night recipe wrong – originally from the NY Times – and it was so much better for it.

Like, amazingly better.

The yoghurt marinade – especially after grilling – made it creamy and soft: the fresh herbs and garlic added depth and flavour.

Grilled, boring, chicken it was not.

The opposite.

As far as a simple BBQ dinner goes, this could not have met the brief better. Seal and sear the chicken, have a handy salad ready and maybe some potatoes and boom, this is a weekday night super-success with possibly enough left for lunch.

Best mistake ever. And one I am happily typing up.

Ingredients

9 boneless, skinless chicken thighs
6 garlic cloves, minced
Juice and zest of two lemons
3 tbsp extra-virgin olive oil
2 tbsp minced flat-leaf parsley, more for serving
2 tbsp minced fresh mint
1 tbsp minced fresh thyme
1 tbsp minced fresh oregano
1 1/2 salt
1 tbsp sesame seeds, more for garnish
3/4 tsp sumac, more for garnish
2/3 cup plain Greek yoghurt
1/4 tsp ground black pepper

Method

  1. Roll the chicken thighs flat.
  2. Combine the remainder of the ingredients and add to the chicken. Marinate for 8 – 24 hours.
  3. Heat a grill over a high-heat and cook the chicken for 4 – 7 minutes each side until charred and cooked through. Set aside.
  4. Slice the chicken, sprinkling sumac, sesame seeds and a squeeze of lemon top.
  5. Serve with the yoghurt.