Morning friends and thanks for tuning in!
Once again, please allow me to apologise for the issue that beset my beautiful blog yesterday and delayed you reading my nonsense until later in the day. It turns out I was rather dim and had simply become confused in my pain ridden and tired state on Sunday. Still, I managed to resolve it with only a few extra hours having ticked away.
So welcome back to Tasty Tuesday and today we have a treat for you that comes part from my imagination and part from a recipe I found on the inter web on a site by the name of Dukan Diet Meals
It may seem a little out of season but as many of you know, here in the U.K we can have brilliant sunshine one minute and lashing rain and dropping temperatures the next, meaning we must turn on the heating and fill our bellies with delicious stews!
So what is it I have for you today? Well how does Spicy chicken, mushroom, pepper and potato casserole sound?
I reckon pretty good to be honest……
The prep time is about 20 minutes and the cooking time about an hour in total but 40 minutes of that is in the oven…. 😉
So here’s how we make it.
- Baby Gem Potatoes 200gms
- 2 Chilli’s De-seeded
- 1 Medium Onion
- 4 Spring Onions
- 2 Cloves Garlic
- 100gms Chestnut Mushrooms
- 500mls Chicken Stock
- 2 Teaspoons Arrow Root (Thickening Granules)
- 2 Tablespoon Olive Oil
- 1 Tablespoon Chopped Ginger
- 75gms Edamame Beans
- 1/4 Red Bell Pepper, 1/4 Yellow Bell Pepper, 1/4 Orange Bell Pepper – Chopped
- 300gms Mediterranean Spiced Chicken
- Splash of White Wine Vinegar
- 1 Teaspoon Chilli Paste
- 1/2 Teaspoon of Chilli flakes
- Seasoning to taste
Please IGNORE the tomatoes!
First chop up the Gem potatoes and get them on the boil.
Whilst these are boiling start to prepare the ingredients that start the base of the stew such as the chilli, onion, ginger, spring onion, garlic and chestnut mushrooms
Add some oil to a casserole pan then add these ingredients in once the oil has started to heat up.
Obviously this first part is on the hob so make sure your casserole dish is hob safe, perhaps some others might cook this part in a wok perhaps? Once the lid has been on and the spices have started to mingle it will start to reduce down at which point you add the chilli flakes:
Then the chilli paste:
Replace the lid and allow the contents to keep simmering on a LOW heat. Whilst this is happening take the time to “de-pod” the edamame beans into a sieve so they can be washed in cold water, remove the Gem potatoes from the boil and drain, chop the three colours of peppers and roughly chop some coriander:
Chop the chicken:
By now the base of the stew will be ready to add the chicken stock to:
To which you must add the chopped chicken:
The “splash” of white wine vinegar followed by the seasoning and the thickening granules:
Stir this for a few minutes as it continues to heat gently on the hob, then put the lid on and place in the oven at 180˚c with fan assistance (others will have to work this out to gas or non fan) :
After it has been in the oven for approximately 30 minutes, we need to add the final ingredients of cooked potato, mixed chopped peppers, coriander and edamame beans:
Put the lid back on the casserole pot and put back in the oven for TEN minutes. It is only to cook for this amount of time otherwise the beans, potatoes and peppers all lose their “bite into” texture and become soft. Of course if you prefer a softer texture then leave for longer.
Remove from the oven:
Finally serve in a small bowl (not forgetting this is Bariatric cooking…..)
And Eh, Voila!!
Believe me, this is a great spicy dish and tastes simply amazing. It is okay to be stored and re-heated (in a pan) whenever you might require. It keeps for about 3 to 4 days depending on the temp of your fridge and trust me, it is well worth the preparation!
FOOD DIARY: Sunday 5th July 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|1||200gms||Shiitake Mushroom and Lean Mince Ragu with Pasta Penne||428||18.9||47.4||5|
|Dinner||1||70gms||Six Seeded Brown Batch||140||8.4||18.2||6.5|
|Water||4||500mls||Mineral Fizzy Water||0||0||0||0|
So a very ordinary day in the food department with nothing much to write home about. It’s days like these that I would really fancy some rocket and peppers in a salad with some chicken but unfortunately these things are still a month or so off before I can imagine eating them. To be honest it was pretty much just as well this was the case with the food as I had a very lazy day on the sofa and achieved very little to be honest so it’s just as well my intake was half minimalist and almost sensible. I was surprised that I ate so much in the way of carbs but then I had exercised quite hard the day before with the walk so I suppose the body was just wanting to replenish its stores.
Yesterday saw me back on the exercise kick and even though my hip was still a trifle sore I was able to walk at a personal best of just over 0.6 of a mile in just over 10 minutes. This is by far the fastest I have walked yet so I was happy with the result of my spin around the field. The only sad thing is it is becoming apparent that the dog can no longer manage this level of walking given that I had to continually stop and wait for him to catch up. Still, as long as he can still manage a walk with me when I go at a slower pace, that will keep us both smiling.
The Map My Walk screenshot therefore gave this reading:
As you can see this reading is far better than the time I managed on Friday. Yesterday saw me cover a greater distance by 0.17 of a mile and beat the previous time by 5 minutes and 7 seconds. That certainly put a smile on my face 🙂
After this I went to the gym and as usual started with the exercise bike but instead of starting the session at level 4 for 2 minutes then turning it down to level 3 for the remainder, I decided to soak up the extra level for the entire 19 minutes so was very happy when I still covered the same distance yet burnt more calories than normal and used my legs far more than ever before. I then did my 5 minutes on the stepping machine at the usual level 5 but when I got to the cross trainer, I increased a level on that so ended with 6 minutes at level 6.
- 3 x 30 Reps 25kg Abductor machine
- 3 x 30 Reps 25kg Adductor machine
- 3 x 30 Reps 30kg Abdominal Crunch machine
- 3 x 30 Reps 30kg Lower Back machine
- 3 x 30 Reps 25kg Cable Row
- 3 x 30 Reps 20kg Chest Press
- 3 x 30 Reps 25kg Pec Deck
- 3 x 30 Reps 20kg Tricep Pull Down
- 2 x 30 Reps 6kg (each arm) Bicep Dumbell Curl
- 1 x 50 Reps 6kg (each arm) Bicep Dumbell Curl
- 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
- 3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)
Add to this the strength training as usual and it was no wonder my Polar H7 read a total calorie burn of 1102 calories.
As you can see there was an improvement in calorie burn in ALL of the exercise I undertook. There were even significant increases in the cycling and the strength training total calories burned.
All of this activity gave me a target hitting figure of 11,186 steps so I was very please with that.
I just hope I can manage it all over again tomorrow in the morning because I am once again meeting a friend for lunch (I am cooking my famous Garlic Prawn, Quinoa and Greek Feta Salad) after which I shall hopefully be instructed in the art of meditation so you must tune in tomorrow for a report on that if nothing else…
Stay out of the fridge.