Showing posts with label Broccoli. Show all posts
Showing posts with label Broccoli. Show all posts

Thursday, 2 February 2017

Speedy Salmon, Broccoli and Leek Crustless Quiche (Syn Free)

With only a handful of ingredients you can easily make a healthy and tasty lunch, dinner or lunchbox treat.


Salmon and broccoli is a classic combination, and when I threw this together for dinner, everyone loved it and it was so simple I had to share it.



The irony is, when the other half went shopping tonight, I asked him to pick up a (gluten free) quiche, as I was tired and didn't want to faff about cooking anything too complicated - and while he was out, I was looking through the fridge and found a pack of smoked salmon and some broccoli and Greek yoghurt that needed using so... er.... I had made a crustless version by the time he got back!! (Good job too really, as they had ran out of GF quiches). It's not a classic quiche of course, but it's a very tasty alternative, which is much healthier, easier, and quicker to put together. Mere minutes of preparation before popping it into the oven to bake while you do other things.

Serves four, 210 calories per serving, Syn free.

Thursday, 31 July 2014

Dustbin Soup - and / or Broccoli and Stilton Soup

Yes, DUSTBIN soup! Which is delicious, unlike its name - so please don't be put off, and read on, read on!


I did debate whether to call it by this name, which is what we call it at home, but not to do so, just wouldn't feel right! It's alternative name could have been "Green and Blue Soup", an allusion to the fact that it is predominately made from green vegetables, and the flavour lifted by a touch of blue cheese. But to calm your beating heart, I've included the suggestion for broccoli and blue cheese soup, just in case you want to serve it to anyone else and have a name for it...


Anyway, I digress. Basically, this is something which happens on a regular basis, especially during the colder months, as a way to make the most out of vegetables which need eating, and also (especially?) to use up tasty parts of vegetables which might otherwise be consigned to the dustbin (hence the name!) - such as broccoli stalks, and asparagus ends.

Broccoli stalks are often thrown away, and yet they're actually really delicious once peeled - either raw and julienned in salads, or cooked in soups, or again julienned (yes, you can't beat a bit of mandolin action!), steamed and tossed in butter with a grinding of fresh black pepper. Asparagus ends are another victim to the bin or compost heap, and yet they too make delicious soup - if they're particularly woody it pays dividends to finish by passing the soup through a sieve for a deliciously smooth and creamy result. Just using broccoli and asparagus stalks alone, and making up to 500g with some cauliflower makes for a delicious, and delicately flavoured soup.

The quantities suggested will give you around 1,400ml of soup, which gives you 7 servings at 200ml per serving (a couple of ladlefuls). If you want a calorie count, just measure what you've got, and divide it into portions to suit you - for the soup below, it's 91 calories per 200ml serving (or 95 calories if you make with 500g broccoli, for a delicious broccoli and stilton soup).

Friday, 23 May 2014

Sesame-Miso Asparagus or Green Beans (...or Broccoli?)

Add a taste of the Orient to your green vegetables, with this delicious dressing, full of nutty, toasty, umami flavours


You can serve this hot, warm, or cool. It's fantastic as a side to Japanese dishes such as Teriyaki, Yakitori or Kushiyaki, or as part of a vegetarian spread or a Bento box and there's really nothing to it other than cooking your vegetables, and giving the dressing ingredients a stir before tossing them all together.



I love to have asparagus served this way with Teriyaki salmon (well, I'm always after different ways to eat salmon and asparagus together - they're two of my favourite things!); or make it with steamed green beans if we're having Teriyaki chicken, both served with my cucumber-radish pickles and some rice (or cauliflower rice) tossed with sliced spring onions, and maybe a splash of toasted sesame oil...

I have a little recipe plan for making Teriyaki chicken/salmon/tofu with rice, the above and cucumber-radish pickles all in under half an hour including preparation time, which I'll post, as it's great to be able to make something tasty, varied and a little bit exotic in a short amount of time if you organise how you do it!

Serves two, 59 calories per serving.

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