Low Fat Mediterranean Flan

LowFatMedFla

Colcannon Cakes with Poached Eggs and Hollandaise Sauce

colcannon-cakes-with-poached-eggs-and-hollandaise-sauce

This dish would also be delicious served with a slice of baked ham or bacon if you have any leftover. Alternatively, chop up the ham or bacon and add to the colcannon mixture before shaping into patties.

Serves 4

Ingredients

  • 450g potatoes, peeled
  • 40g butter
  • 3 scallions, finely chopped
  • A little salt and freshly ground black pepper
  • 50g Savoy cabbage, shredded
  • A little plain flour, for dusting
  • Olive oil, for frying
  • 1 tablesp. white wine vinegar
  • 4 large eggs

For the Hollandaise Sauce

  • 2 teasp. white wine or tarragon vinegar
  • 2 large egg yolks
  • 100g unsalted butter

To Cook

Cook the potatoes in a covered pan of boiling salted water for 15-20 minutes until tender.

Meanwhile, heat a knob of the butter and one tablespoon of water in a heavy-based pan with a lid, over a high heat. When the butter has melted and formed an emulsion, add the scallions and cabbage with a pinch of salt. Cover, shake vigorously and cook over a high heat for 1 minute. Shake the pan again and cook for another minute, then season with pepper.

Drain the potatoes and mash until smooth, then beat in the remaining butter. Fold in the cabbage mixture. Shape the mixture into four balls, dust with flour and press into neat patties.

Heat a thin film of olive oil in a heavy-based frying pan and add the patties, then cook for 3-4 minutes on each side until golden brown.

To make the poached eggs, bring a large pan of water to the boil. Add the vinegar and season with salt and keep at a very gentle simmer. Break the eggs into the water and simmer for 3-4 minutes until just cooked but still soft on the inside. Remove with a slotted spoon and drain well on kitchen paper, trimming away any ragged edges.

To make the hollandaise sauce, place the vinegar and egg yolks in a food processor with a pinch of salt. Blend until just combined.

Gently heat the butter in a heavy-based pan until melted and just beginning to foam. Turn on the food processor and with the motor running at medium speed; pour in the melted butter in a thin, steady stream through the feeder tube. Continue to blitz for another 5 seconds and pour back into the pan but do not return to the heat. Allow the heat from the pan to finish thickening the sauce as you stir it gently for another minute before serving. Season to taste with salt.

Serving Suggestions

To serve, place a colcannon cake on each warmed plate and place a poached egg on top of each one. Spoon over the hollandaise sauce and add a grinding of black pepper.

Nutritional Analysis per Serving

Protein:   13g 

Carbohydrates:   23g 

Fat:    46g 

Iron:    2.5mg 

Energy:  555kcal 

Quinoa Breakfast Mason Jar

Quinoa-Breakfast-Mason-Jar

Serves:  4

I call this my healthy and hearty breakfast! Moms have been making breakfast forever and my mom always ran out of ideas for what to serve us as kids. I feel good about this healthy version and have never met a child or adult who doesn’t love eating out of a fun mason jar! If you like grains as much as I do but can’t eat gluten, you no longer have to do without. I wake up early just to make this breakfast for my family and they love spooning out the breakfast into their mouths at the kitchen table or they screw on the tops and bring them to work or school along with a spoon. This recipe can also be saved in the fridge so you have an easy meal on the go for the rest of the week. Quinoa is one of just a few grains that I find light enough to enjoy in the summer and spring while hearty enough to enjoy in the winter as well, which is why March is such a great time for a comforting dish like this. We’re saying good-bye to winter and welcoming spring but we still yearn for those cozy morning meals. For a warm and satisfying dish, try this combination of quinoa, egg, cheese and the crunchy nut topping. The combination of fiber, protein, calcium, healthy fat, and other nutrients will fill you up until lunch. You can stock up on pine nuts so you can enjoy this recipe throughout the spring, as well. Something great about dark leafy greens, like the kale I used in this recipe, is that they are so full of body-loving nutrients that it doesn’t matter how you prepare them, as long as you include them in your diet somehow. You can say good-bye to those days of being intimidated by your produce department in your food store. Grab a bundle of kale the next time you walk by the veggies and your body will thank you. Trust me; dark leafy greens are full of chlorophyll, vitamins, fiber and calcium. It’s a great way to start your day, lift your mood and balance your palate. I keep a variety of healthy grains in my kitchen, but quinoa is my go-to when I don’t have a lot of time and I need a quick meal. Unless you’re serving up instant rice, you can’t really beat the 15-minute cook time, can you?

Organic Smoked Salmon on Potato Cakes with Natural Yoghurt

Smoked-Salmon-on-Potato-Cakes

  Makes 12

Ingredients

  • 450g cooked, mashed potatoes
  • 75g flour
  • 2 eggs, beaten
  • 2 tablesp. scallions, finely chopped
  • Salt, pepper and nutmeg
  • 50g butter, melted
  • Smoked Salmon
  • 125 ml natural yogurt
  • 1 tablesp. dill, chopped
  • Salt and black pepper

To Cook

Mix the potatoes, flour, eggs, scallions, salt, pepper, nutmeg and half the butter. Mix well together and shape into 12 small potato cakes. Heat the remaining butter in a non-stick pan and then cook the potato cakes until browned on each side. The cakes can be served immediately or kept overnight in the fridge.

15 minutes before serving reheat in a hot oven.

Serving Suggestions

Mix the yoghurt, dill and seasoning. Place a slice of smoked salmon on each potato cake and top with the yogurt mixture.

http://www.bordbia.ie/consumer/recipes/

Smoked Salmon on Potato Cakes

smoked salmon on potato cakes

 Very good, easy to prepare starter, potato cakes can be made ahead and reheated

Serves 6

  • 450g cooked, mashed potatoes
  • 75g flour
  • 2 eggs, beaten
  • 2 tablesp. scallions, finely chopped
  • Salt, pepper and nutmeg
  • 50g butter, melted
  • 125 ml soured cream
  • 1 tablesp. dill, chopped
  • Salt and black pepper

To Cook

Mix the potato, flour, eggs, scallions, salt, pepper, nutmeg and half the butter. Mix well together and shape into 12 small potato cakes. Heat the remaining butter in a non-stick pan and then cook the potato cakes until browned on each side. The cakes can be served immediately or kept overnight in the fridge. 15 minutes before serving reheat in a hot oven.

Serving Suggestions

Mix the soured cream, dill and seasoning. Place a slice of smoked salmon on each potato cake and top with the cream mixture.

Organic Salad with Roasted Vegetables, Salad Leaves and Cheese

Organic-salad-with-roasted-vegetables

This makes a perfect lunch with some crusty bread.

 Serves 4

Preparation time: 30 mins 

Ingredients

  • 1-2 aubergines
  • 8 unpeeled garlic cloves
  • 3 tablesp.olive oil
  • 2 red peppers, halved and deseeded
  • 2 tablesp. balsamic vinegar
  • 4 scallions, finely sliced
  • 8-10 black olives
  • Salt and black pepper
  • Salad leaves, generous handful per person
  • 200g cheese

To Cook

Preheat the oven to Gas Mark 4, 180°C (350°F). Slice the aubergines lengthwise and mix with 6 of the garlic cloves and 1-2 tablespoons of the oil. Spread out on a baking sheet. Season well. Roast until tender – this will take approximately 20 minutes.

Grill the peppers until well blackened. Cover with a tea towel and leave to cool. Then remove the skins and cut into strips.

Whisk the vinegar with the remaining oil in a large bowl, peel and chop the remaining garlic and add to the bowl. Mix in the aubergines and peppers, scallions and olives. Taste for seasoning. Tear up the salad leaves, arrange on a large platter, top with aubergine mixture and sprinkle with cheese.

Serving Suggestions

Serve with crusty bread.