A Lil' Taste

We all know how tempting it can be on a lazy Friday night to dig out the trusty Chinese takeaway menus and give 'em a ring. But is it really worth an entire day's worth of fat and calories for some curried chicken and one greasy little snack box? I think not. Instead try your hand at this deliciously yummy (and healthy!) stir fry that will be ready in the same amount of time it would take the delivery man to reach your front door. Tofu can be supplemented with chicken for those who prefer a meat friendly version and crushed red peppers or a dash of hot sauce can be added to give the meal a little heat.

Pineapple Tofu Stir-Fry

(from EatingWell.com)

Serves 2

• 1 can pineapple chunks or tidbits
• 5 teaspoons rice vinegar (you will find it in the world cuisine section at Tesco's!)
  
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon ketchup
• 2 teaspoons light brown sugar
• 7 ounces extra-firm, water-packed tofu
• 1 teaspoon cornflour
• 3 teaspoons olive oil
• 1 tablespoon minced garlic
• 2 teaspoons minced ginger
• 1/2 large green pepper, sliced or chopped
  
• 1/2 large red pepper, sliced or chopped
  

1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornflour to the remaining sauce and whisk until smooth.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add peppers and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

The Ticks: 35 mins

The Damage: €15.76, however most of these products (including ketchup, soy sauce, olive oil, cornflour, brown sugar, and rice vinegar) will only need to be bought once and can be used in countless Chinese dishes.

The Facts: Per serving - 263 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrate; 10 g protein; 4 g fiber; 368 mg sodium; 549 mg potassium.

A Lil' Taste

Racking your brain for something special you can do for mum this Sunday? Why not rise a little early and whip up this delicious (and simple!) recipe for Healthy French Toast? Serve it to mum in bed and start her Mother's Day off the way she truly deserves.

Healthy French Toast
(from GoodHousingkeeping.com)

Serves 4

• 2 large egg whites
• 1 large egg
• 3/4 cups low-fat milk
• 1/4 teaspoon vanilla extract or vanilla essence
• Salt
• 2 teaspoons light vegetable spread (like Flora Light)
  
• 8 slices whole grain bread
• Maple pouring syrup (optional)
• Fresh strawberries, raspberries, and/or blueberries (optional)

1. Preheat oven to 95 degrees C. In shallow dish or pie plate, with whisk, beat egg whites, egg, milk, vanilla, and 1/2 teaspoon salt until blended. In 12-inch nonstick skillet, melt 1 teaspoon margarine on medium.
2. Dip bread slices, 1 at a time, in egg mixture, pressing bread lightly to coat both sides well. Place 3 or 4 slices in skillet, and cook 6 to 8 minutes or until lightly browned on both sides.
3. Transfer French toast to cookie sheet; keep warm in oven. Repeat with remaining margarine, bread slices, and egg mixture. Serve French toast with maple syrup and berries if you like.

The Ticks: 25 mins

The Damage: €13.36 with maple pouring syrup, strawberries, and blueberries, or €6.13 without. Remember though, most of this stuff your mum will probably already have around the kitchen, so do a stock take before you do the shopping!

The Facts: 300 calories per serving (two slices of toast); 9 g fat (2 g sat); 56 mg cholesterol; 46 g carbohydrate; 12 g protein; 6 g fiber; 755 mg sodium.

Real Life Stories - "Starving on my honeymoon"

A frighteningly real story about the horrors of living with an eating disorder. Click here to read about Laura Wilson, the 24-year-old woman from Ballymena, Co Antrim who lived on a daily diet of four green beans and a teaspoon of salsa for seven months leading up to her wedding. (From Pick Me Up Magazine)

A Lil' Taste

Every few days I will post for you, all my lovely ladies, my favorite recipes of that week. Aside from being totally yummy and totally simple, they will also be affordable and healthy, so it won't bust the bank or your waistline!

Today's recipe is Curried Chicken with Mango Salad, the perfect pick to warm up your insides and give you that sweet taste of summer, while we wait for the weather outside to catch up!

Curried Chicken with Mango Salsa

(from EatingWell.com)

Serves 2

• 1/4 cup low-fat plain yogurt
• 1 tablespoon mango chutney
• 1 teaspoon garam masala or curry powder, mild or hot
• 2 bone-in chicken thighs (approx 2 pounds), skin removed, trimmed of fat
• Cooking salt
  
• 1/2 mango, diced
• 1/8 cup finely diced red onion
• 1 tablespoon finely chopped fresh mint
• 1 tablespoon red-wine vinegar
• 1 teaspoon light brown sugar

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with a pinch of salt.
3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.
4. Meanwhile, combine mango, onion, mint, vinegar, brown sugar and a pinch of salt in a medium bowl. Serve the chicken with the mango salad.

The ticks: 45 mins
The damage: €16.36 (with enough to make a double batch!)
The facts: 289 calories per serving; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrate; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.