Tasty Tuesday’s Healthy Recipes For The Masses

The Worlds Biggest Fridge Magnet is pleased to still be attempting to bring relief from mundane healthy food with this weeks Tasty Tuesday.

Today therefore, I have pleasure in sharing my newest recipe of Chicken Sausage, Chorizo and Bean Casserole.

Yummy yummy yummy….!

So how do we do it…?

Ingredients:

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  1. 1 large Sweet Potato diced
  2. 3 cloves Garlic thinly sliced
  3. 1 large Carrot thinly sliced
  4. 2 tins chopped Tomatoes and Garlic
  5. 2 Chilli’s deseeded and thinly sliced
  6. 1 large Onion chopped fine
  7. 1 tin Mixed Beans
  8. 1 tablespoon Ginger chopped fine
  9. 1 tablespoon White Wine Vinegar
  10. 1 splash Worcester Sauce1 red,1 yellow and 1 green Bell Peppers
  11. 1 Knorr Stockpot chicken stock
  12. 1 small bunch Celery chopped fine
  13. Baby Corn chopped
  14. 190gms Chorizo Sausages
  15. 300gms Chicken Sausages
  16. Hot Smoked Paprika to taste
  17. Thyme to taste
  18. Cumin to taste

Finely slice the Onion, the Garlic and the Ginger.

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Add to some Olive Oil into a frying pan, heat and brown the Garlic, Ginger and Onions.

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Add the Chicken Sausages and the Chorizo and brown those too.

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Whilst the Sausages and Chorizo cooks through and browns off, finely chop the Celery, the Bell Peppers and the Chilli’s.

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Then add to the frying pan.

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Add the Chicken Stock, the White Wine Vinegar, Worcester Sauce and the Thyme, Paprika and Cumin seasoning.

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Stir in well and then cover with the lid and allow it time gently reduce down.

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Whilst the dish is reducing down, drain the Mixed Beans, peel and slice the Carrot, peel and slice the Sweet Potato and chop the Baby Sweetcorn to small pieces.

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Once the Sausages, celery and Peppers are cooked, transfer them to a casserole dish.

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And add the Mixed Beans, the Corn, the Carrot and the Sweet Potato.

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Mix the ingredients well before adding the tinned Chopped Tomatoes and Garlic and a splash of hot water from the kettle.

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Again mix well, put the lid onto the casserole dish and put in the centre of the oven for about 90 minutes at about 170˚c (fan assisted)

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Remove from oven and to see if cooked. All ingredients should be soft but not mushy.

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And boy does it taste good…..

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Eh, Voila!!

Very healthy and not too pricey to make plus it does go a long way when you are a Bariatric patient! The only downside is the preparation time is a little longer than I usually allow for but to be honest, it is well worth it!

FOOD DIARY:Sunday 23rd August 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  1 Small  Lean Rasher Of Bacon  122  26  0  17.5
1  Small Lean Sausage  111  12  3  8
 2 70gms  Six Seeded Brown Batch  280  16.8  36.4  13
Lunch  1  Small  Sausage  111  12  3  8
 2  Small  Meat Patties  262  34  0  14
 1 Small Glass  Champagne  70  0  2  0
Dinner  2 Mini Muffins Egg, Cottage Cheese and Smoked Ham.  260 36  8  8
Snacks 2  400mls  Tea  11.8  0  0.8  0
 1  Pint  Magners Cider  210  0  11.4  0
Totals  1437.8  136.8 64.6  68.5
Water  4  500mls  Mineral Water  0  0  0  0

Food wasn’t too bad on Sunday considering that once again I effectively ate out. There was plenty of protein and few carbs by virtue of the fact I only had carbohydrate at one meal in the form of my sausage and bacon sandwich and if I am honest, I didn’t even finish it. The calories were high but these came mostly with the alcohol tipping the scales.

Yesterday it was back to working out in the gym and walking the dog. We were up early so after spending some time in the office waiting for Archie to wake and get himself together, we headed out for the first piece of exercise since the extreme calorie burner of Friday. The walk took us over familiar ground but it was required as the weather was pretty standard fare for British Summertime (raining) and unfortunately we ended up completely soaking wet. Still, it was a good effort with some walking and some running so pretty good all round with the Map My Walk app catching this screenshot.

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After the walk, Archie was dropped off and I made my way to the gym for my usual 25 minutes of Cardio Vascular workout following it up with my Strength Training session. The cardio went well with me completing the 14 minutes on the bike at level 4, the 5 minutes on the stepper at an increased level 6 and the 6 minutes on the cross trainer at an increased level 8.  The Strength Training also saw a few weeks to the weight session…

  1. 2 x 30 Reps 35kg Abductor machine
  2. 2 x 30 Reps 35kg Adductor machine
  3. 2 x 30 Reps 35kg Abdominal Crunch machine
  4. 2 x 30 Reps 35kg Lower Back machine
  5. 3 x 30 Reps 25kg Cable Row
  6. 2 x 30 Reps 20kg Chest Press
  7. 2 x 30 Reps 35kg Pec Deck
  8. 3 x 30 Reps 22.5kg Tricep Pull Down
  9. 3 x 30 Reps 8kg (each arm) Bicep Dumbell Curl
  10. 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
  11. 3 x 30 Standing Russian Oblique 20kg Barbell Twists with 5kg extra load(15 each side)

Now I’m not saying I felt bionic or anything but at the end of the regime I have to confess to looking around the gym and checking that I had actually completed my entire strength training session because I had finished much quicker than normal even after having upped the weights, yet I didn’t feel as tired as I would usually. I have no idea why I felt so good but I decided that I wouldn’t knock it though especially after managing to burn 885 calories!

The Polar H7 monitored it as such:

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Unfortunately my Jawbone Up2 went a little bananas (actually , I think it was my fault as I pressed a button and wasn’t sure what I had done) and didn’t record my steps so there seems little point in showing a screensaver of my sleep 😉 I now know for future reference and will hopefully not be foiled ever again!

‘Till tomorrow,

Stay out of the fridge.

6 thoughts on “Tasty Tuesday’s Healthy Recipes For The Masses

  1. edmooneyphotography says:

    Good workout Cameron, and you walked away from it which obviously means your getting fitter and stronger. Good to see the hydration up too mate. As for the tut, tut Cider?
    Truth be known I had two bottles of the pear variety on Friday. We all need a little cheat moment once in a while 🙂

    Liked by 1 person

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