Hello Dear Reader,
Did anyone see the 'Dispatches' documentary about Weight Watchers? Usual scaremongering journalism that assumes no one has a brain and no one cooks for themselves. They were berating the WW products, which I don't buy, not as I think there's anything wrong with them but because I cook all our food. If I were to go out and buy the 'ready meals', I would be very much out of pocket. Eating healthily does not have to break the bank or bust a gut. Today, we had our usual dinner of Sunday lunch revisited. We had a small shoulder of pork, which I sliced and put a one hundred gram portion on two plates for me and two hundred grams on two plates for Dearly Beloved.
If you're wondering on my precision, I place the plate on the electronic scale, set them to zero and then start to load my plate. I did the same with potatoes, that I firstly cook by boiling, draining and then spray with oil (fry light - I use this whether I am being careful about weight or not) and then roast in the top of a hot oven. My weekly roast dinner is stretched to four meals and we always have a reheated roast on Monday. The cost was £1.30 for each meal and the points for my meal was six, including gravy as all the veg are pointless.
Supper for tomorrow night, as I bought them and I'm going to use them, will be courgette fritters with spicy veggie cous cous.
For two, you'll need: 2 large courgettes - grated, 2 tablespoons of plain flour, 1 egg, dried corriander, dried mint, and dried parsley - a tablespoon of the combined herbs. Mix well, form into patties and dry fry in non-stick pan or you can use a spray of oil. Serve with cooked mixed veg, some sauted finely chopped onions, added to some cous cous with a sprinkle of chilli flakes and smoked paprika. I'll divide the fritter mixture in half and the points will come to three for the fritters and three for the cous cous as the veggies and onions are pointless. (6 points for my supper)
Wednesday - Spicy Turkey meatballs in tomato sauce with green beans and mash.
For this, you'll need a 450g pack of turkey mince, currently £1.25 in Aldi, and yes, I bough several packs and put them in the freezer, one onion - finely minced, two cloves of garlic that you squish through the garlic press,salt and pepper as is your preference, one and a half teaspoons of coriander and cumin - finely chopped fresh coriander is best but expensive, squish into balls and fry in a non stick pan with just a spray of oil. To make the sauce, you'll need another very finely chopped onion, another clove of pressed garlic and a tin of chopped tomatoes. Fry the onions and garlic with spray oil and add the tinned chopped tomatoes when they are soft, cook through and serve with the meat ball, some mashed potatoes and cooked green beans. We always have frozen green beans. I divide the meatballs so DB has two thirds and I just a third, I have 100g of mashed potato with no butter so my supper comes to six points.
Thursday - Bacon and Veggie Frittata.
I love frittata, it's the easiest, laziest thing to make and there's only one pan to wash.
You'll need - four eggs, a 120g tub of extra light cream cheese (I use Aldi) which you beat together, along with some dried or fresh chopped chives and salt and pepper to taste. You will also need chopped cooked veg, I'll have cauliflower, onion,carrot, courgette, red pepper, green beans, mushrooms. You'll also need, 4 rashers of bacon with the fat cut off, cut into pieces and cooked. Combine the lot and pour into a large non-stick frying pan and as ever, I'd use spray oil. For Dearly Beloved, I would add some bubble and squeak of beans, mash and onion but I'll just have half the frittata. My supper will have eight points.
Friday - fish and chips - baked and not fried.
You can use any fish of your choice, I will use pollock. I'll dip them in egg and then bread crumbs so 2 tablespoons of breadcrumbs attach themselves to each piece of fish. I'll cook them for just about fifteen minutes in a hot over and I'll give them a spray of fry light just as they go in. DB usually has twice as much as I do, but I'll have 100g of fish and 100g of chips, where I par boil them and then drain and spray them in fry light and cook them in a hot oven for 20/25 minutes making sure I add the fish in the last section of cooking. We'll also have a tin of mushy peas between us. My supper will have eight points.
Saturday - Chicken stew (dumplings for Dearly Beloved)
You will need eight skinned, boned out and chopped chicken thighs - (I just buy a pack from Aldi and do the rest myself) I know the above picture has whole chicken thighs, skin and all - which are wonderful for flavour and always best cooked on the bone. I just remove the bone so I know the exact weight of what I have. I of course cook the bones for stock. You will also need veg of your choice, I'll include masses to pad it out and make it more affordable and filling and will include: carrots, leeks, courgette, green beans and onion and garlic. I'll use the dumpling mix I have from Approved food to make DB's dumplings. I'll brown off the meat in a non stick pan, then the same again with the onions and leeks - add the lot to the slow cooker and leave it whilst we go out for a walk! I add the dumplings in the last hour of cooking but I will have just one. So, my dinner of 100g of chicken thigh, the addition of gravy mix and one 80g dumpling will come to 10 points.
You certainly don't need to buy expensive ready meals or go mad on unhealthy food or calories to eat cheaply and simply.
Over to you, what's on your plates this week?
Love Froogs xxxxxxxxxxx