Oven-baked Fish & Chips (with half the calories of your traditional Fish & Chips)

A classic combination given a  healthy makeover by oven cooking the ingredients instead of frying. All the flavour with a lot less fat!

Makes: 4 servings

Preparation Time: 15 minutes

Cooking Time: 40 minutes

INGREDIENTS

• 880g of floury potato, scrubbed and cut into chips, (leave the skins on) for a healthier option use Sweet Potato
• 2 tbsp olive oil, for me it is Coconut Oil but you can use one of the lite oil sprays
• 50g fresh breadcrumbs, I use wholemeal but feel free to use breadcrumbs of your choice
• zest the peel of 1 lemon
• 2 – 3 tbsp chopped parsley
• 4 x 140g/5oz thick  white fish fillets (up or down the numbers depending on your requirements) this is based on 1 per person,
• 200g cherry tomato, I like to sprinkle a little black pepper onto these

I also like to add a green veg on the side of this but you can opt for your favourite and steam this.

PREPARATION

1. Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil , coconut oil or spray and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
2. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle, with the remaining oil again using your option. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips’ cooking time.

As far as easy goes this is way up there. it tastes delicious and needs very little attention while in the oven, this is one of my families favourites

NUTRITION

Per serving: 366 calories

• Tip , Healthy benefits

  We have halved the fat and calories of this traditional favourite by cooking it in the oven instead of frying, and even better again with coconut oil of your lite oil sprays. Although potatoes don’t count towards your 5-a-day, they’re a useful source of vitamin C as well as B6, potassium and manganese and if you opt for a sweet potato you have seriously increased the health benefits, Remember to add a nice green vegetable with this to make it a truly great family meal.

Let me know how you get on with this and as always if there is something you would like me to make, then let me know in the comments section below or via the contact me page.

Thank you for reading you FABULOUS people

❤ Claire with the hair McCarthy ❤

Turkey & Lettuce Wraps (Tasty yet very low fat)

Based on a popular Chinese dish, these fun wraps also make appealing appetizers or canapé when entertaining. There are flavoured with five-spice and are ridiculously simple to make. you can add diced tomatoes, mango, cucumber or red onions to mix this recipe up.

This recipe is based on 4 servings so double up or half down to suit your individual needs.

Makes: 4 servings

Preparation Time: 30 minutes (max)

Total Time: 30 minutes

INGREDIENTS

• 1/2 cup water
• 1/2 cup brown rice
• 2 teaspoons sesame oil
• 450g 93%or better,lean ground turkey
• 1 tablespoon minced fresh ginger
• 1 large red  pepper, finely diced
• 1 8-ounce can water chestnuts, rinsed and chopped(this is a standard size can)
• 1/2 cup reduced-salt chicken broth (shop bought or even better to make your own)
• 2 tablespoons hoisin sauce
• 1 teaspoon five-spice powder
• 1/2 teaspoon salt (if you must, I tend to leave this out)
• 2 heads  lettuce, leaves separated, I use two as it is only the outer leaves that can be used here.
• 1/2 cup chopped fresh herbs, such as parsley, basil, mint or chives, (I use parsley, chives and mint)
• 1 large carrot, shredded

PREPARATION

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook following the instructions on the packet. Once cooked remove from the heat.
2. Meanwhile, heat oil in a large nonstick pan over medium-high heat( I use coconut oil here). Add turkey and ginger; cook, separating the mince with a wooden spoon, until the turkey is cooked through, about 4-6 minutes. Stir in the cooked rice,  pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.

TIPS & NOTES

• Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat.

• Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
• Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

Per serving: 276 calories; 11 g fat (based on 6 leaves per person and the above quantities being divided into four portions)

Let me know how you get on making these and if you have any food’s you would like me to create a recipe for then get in touch and I will do my best for you x

Thank you for reading you FABULOUS people

❤ Claire with the hair McCarthy ❤