Leigh

Mexican loaded pizza

Posted on by Leigh

Mexican loaded pizza

Print Pin Rate
Course: Supper
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 2 people
Calories: 1196kcal

Ingredients

Pizza Dough

  • 250 g whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 180 ml warm water
  • 1 tbsp olive oil

Pizza Toppings

  • 250 g lean ground turkey or chicken
  • 1 small onion finely chopped
  • 1 garlic clove minced
  • 1 tsp olive oil
  • 1 tsp ground cumin
  • 1 tsp chili powder (adjust to taste)
  • salt to taste
  • ground pepper to taste
  • 400 g black beans low-sodium
  • 1 cup tomato sauce low-sodium
  • 1 cup shredded reduced-fat cheese (cheddar or mozzarella)
  • 1 small tomato diced
  • 1/2 bell peppers diced (red, green, or yellow)
  • 1/4 black olives sliced
  • 1/4 plain Greek yogurt (low-fat)
  • Fresh cilantro leaves for garnish (optional)

Instructions

  • Preheat your oven to 220°C (425°F).
  • In a mixing bowl, combine the whole wheat flour, baking powder, and salt for the pizza dough. Gradually add the warm water and olive oil while mixing until a dough forms.
  • Knead the dough on a floured surface for a few minutes until it's smooth and elastic. Divide it into two equal portions and roll each portion into a thin round crust.
  • Place the pizza crusts on a baking sheet lined with parchment paper.
  • In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and chopped onion and sauté for 2-3 minutes until they soften.
  • Add the ground turkey or chicken to the skillet and cook until it's browned and cooked through. Break up the meat into small pieces as it cooks.
  • Season the meat with ground cumin, chili powder, salt, and pepper. Adjust the spice level to your preference.
  • Spread a thin layer of low-sodium tomato sauce over each pizza crust.
  • Top the pizza crusts with the cooked and seasoned meat, drained black beans, shredded cheese, diced tomato, diced bell peppers, and sliced black olives.
  • Bake in the preheated oven for 15 minutes or until the cheese is melted and bubbly, and the crust is golden brown.
  • Remove the pizzas from the oven and let them cool slightly.
  • Drizzle each pizza with a few dollops of plain Greek yogurt for a creamy topping.
  • Garnish with fresh cilantro leaves if desired.
    This Loaded Mexican Style Pizza is a balanced meal with whole wheat crust, lean protein, and plenty of vegetables. Adjust the portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Mexican loaded pizza
Serving Size
 
1 Serving
Amount per Serving
Calories
1196
% Daily Value*
Fat
 
36
g
55
%
Saturated Fat
 
12
g
75
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
7
g
Monounsaturated Fat
 
14
g
Cholesterol
 
129
mg
43
%
Sodium
 
2004
mg
87
%
Potassium
 
2136
mg
61
%
Carbohydrates
 
155
g
52
%
Fiber
 
35
g
146
%
Sugar
 
10
g
11
%
Protein
 
75
g
150
%
Vitamin A
 
2649
IU
53
%
Vitamin C
 
57
mg
69
%
Calcium
 
974
mg
97
%
Iron
 
13
mg
72
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Turkey stuffed bell peppers

Posted on by Leigh

Turkey stuffed bell peppers

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 4 people
Calories: 220kcal

Ingredients

Stuffed Bell Peppers

  • 4 large bell peppers (choose your preferred color)
  • 300 g ground turkey
  • 200 g cooked cauliflower rice
  • 1 small onion finely chopped
  • 2 garlic cloves minced
  • 200 g diced tomatoes canned (low-sodium)
  • 50 g tomato sauce (low-sugar or sugar-free)
  • 50 g Parmesan cheese grated (optional)
  • 1 tsp dried origanum
  • 1 tsp dried basil
  • salt to taste
  • ground black pepper to taste

Tomato Sauce

  • 200 g diced tomatoes canned (low-sodium)
  • 1/2 tsp dried basil
  • 1/2 tsp dried origanum
  • salt to taste
  • ground black pepper to taste

Instructions

  • Preheat your oven to 180°C (356°F).
  • Wash the bell peppers, then cut the tops off and remove the seeds and membranes from the inside.
  • In a large skillet over medium heat, cook the lean ground turkey until it's no longer pink. Break it up into small pieces as it cooks. Remove any excess fat.
  • Add the chopped onion and minced garlic to the skillet with the turkey. Cook for a few minutes until the onion becomes translucent.
  • Stir in the cooked cauliflower rice, canned diced tomatoes, low-sugar tomato sauce, dried oregano, dried basil, salt, and pepper. Cook for another 2-3 minutes to combine the flavors.
  • Stuff each bell pepper with the turkey and cauliflower rice mixture. Press down gently to pack the filling.
  • Place the stuffed bell peppers in a baking dish.
  • In a separate bowl, mix together the ingredients for the tomato sauce: canned diced tomatoes, dried basil, dried oregano, salt, and pepper.
  • Pour the tomato sauce over the stuffed bell peppers.
  • If desired, sprinkle a small amount of grated Parmesan cheese over the top of each stuffed pepper, or omit it for a lower-fat option.
  • Cover the baking dish with aluminum foil and bake in the preheated oven for about 25 minutes.
  • After 25 minutes, remove the foil and bake for an additional 15 minutes or until the bell peppers are tender and the filling is heated through.
  • Remove from the oven and let them cool slightly before serving.
    This diabetic-friendly version of Turkey-Stuffed Bell Peppers is lower in carbohydrates and sugar, making it a suitable option for individuals with diabetes. Enjoy your meal!
Nutrition Facts
Turkey stuffed bell peppers
Serving Size
 
1 Serving
Amount per Serving
Calories
220
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
50
mg
17
%
Sodium
 
331
mg
14
%
Potassium
 
1001
mg
29
%
Carbohydrates
 
20
g
7
%
Fiber
 
6
g
25
%
Sugar
 
12
g
13
%
Protein
 
26
g
52
%
Vitamin A
 
5434
IU
109
%
Vitamin C
 
246
mg
298
%
Calcium
 
229
mg
23
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Thai red duck curry

Posted on by Leigh

Thai red duck curry

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 415kcal

Ingredients

Red Curry Paste

  • 3-4 red Thai bird's eye chilies (adjust to taste)
  • 3 garlic cloves
  • 2 shallots
  • 1 lemongrass stalk white part only, thinly sliced
  • 1 thumb-sized piece of galangal (or ginger if unavailable), peeled and sliced
  • 1 lime zest
  • 1 coriander seeds
  • 1/2 cumin seeds
  • 1/2 shrimp paste (optional)
  • 1 paprika
  • 1/2 salt

Duck Curry

  • 400 g boneless duck breast or duck leg meat cut into bite-sized pieces
  • 400 ml coconut milk
  • 2-3 tbsp red curry paste to taste
  • 1 red bell pepper sliced
  • 1 green bell pepper sliced
  • 1 eggplant cut into chunks
  • 2 lime leaves torn into pieces (or 1 tsp lime zest)
  • 1/2 tbsp fish sauce to taste
  • 1 tsp palm sugar (or brown sugar)
  • 1/2 tbsp vegetable oil
  • fresh Thai basil leaves for garnish

Instructions

  • In a mortar and pestle, grind the coriander seeds and cumin seeds until fine.
  • Add the chilies, garlic, shallots, lemongrass, galangal, lime zest, shrimp paste (if using), paprika, and salt.
  • Pound and grind all the ingredients together until you have a smooth paste. Alternatively, you can use a food processor to make the paste.
  • Heat a large wok or skillet over medium-high heat and add the vegetable oil.
  • Add the red curry paste and stir-fry for a couple of minutes until fragrant.
  • Add the duck pieces and stir-fry for about 3-4 minutes until they start to brown.
  • Add the sliced red and green bell peppers, and eggplant to the wok. Stir-fry for another 2-3 minutes.
  • Pour in the coconut milk and add the torn lime leaves (or lime zest).
  • Reduce the heat to low and simmer for about 10-15 minutes, or until the duck is cooked through and the vegetables are tender.
  • Season the curry with fish sauce and palm sugar. Adjust the seasoning to your taste by adding more fish sauce for saltiness or palm sugar for sweetness.
  • Once the duck is tender and the flavors have melded together, remove the curry from the heat.
  • Serve the Thai Red Duck Curry hot, garnished with fresh Thai basil leaves.
    Enjoy your delicious Thai Red Duck Curry with steamed jasmine rice!
Nutrition Facts
Thai red duck curry
Amount per Serving
Calories
415
% Daily Value*
Fat
 
28
g
43
%
Saturated Fat
 
20
g
125
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
3
g
Cholesterol
 
78
mg
26
%
Sodium
 
265
mg
12
%
Potassium
 
1049
mg
30
%
Carbohydrates
 
22
g
7
%
Fiber
 
6
g
25
%
Sugar
 
10
g
11
%
Protein
 
25
g
50
%
Vitamin A
 
2775
IU
56
%
Vitamin C
 
127
mg
154
%
Calcium
 
70
mg
7
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Roasted duck fillet

Posted on by Leigh

Roasted duck fillet

Print Pin Rate
Course: Supper
Prep Time: 45 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes
Servings: 2 people
Calories: 807kcal

Ingredients

  • 300 g duck fillets (two fillets)
  • 2 tbsp olive oil
  • 2 tbsp honey
  • 1 tbsp soy sauce
  • 2 garlic cloves minced
  • 1 tsp fresh ginger grated
  • salt to taste
  • pepper to taste
  • fresh parsley or green onions for garnish (optional)

Instructions

  • Preheat your oven to 200°C (392°F).
  • In a mixing bowl, combine the olive oil, honey, soy sauce, minced garlic, and grated ginger. Mix well to create a marinade.
  • Score the skin of the duck fillets with a sharp knife in a crisscross pattern, being careful not to cut into the meat too deeply. This helps the fat render and the skin to become crispy during roasting.
  • Season both sides of the duck fillets with salt and pepper.
  • Place the duck fillets in a shallow dish or a resealable plastic bag and pour the marinade over them. Make sure the fillets are well-coated. Seal the bag or cover the dish and let the duck marinate in the refrigerator for at least 30 minutes to 1 hour. You can marinate it longer for more flavor.
  • Heat an ovenproof skillet over medium-high heat. Once hot, add the duck fillets, skin side down, and sear for about 2-3 minutes until the skin becomes golden and crispy.
  • Flip the duck fillets over and sear the other side for another 2-3 minutes.
  • Transfer the skillet with the duck fillets to the preheated oven and roast for about 12 minutes for medium-rare doneness. If you prefer your duck more well-done, you can roast it for a few minutes longer.
  • Remove the duck fillets from the oven and let them rest for a few minutes.
  • Slice the roasted duck fillets into thin pieces and serve drizzled with any remaining marinade. Garnish with fresh parsley or green onions if desired.
    Enjoy your delicious roasted honey duck fillet!
Nutrition Facts
Roasted duck fillet
Serving Size
 
1 Serving
Amount per Serving
Calories
807
% Daily Value*
Fat
 
73
g
112
%
Saturated Fat
 
22
g
138
%
Polyunsaturated Fat
 
9
g
Monounsaturated Fat
 
38
g
Cholesterol
 
114
mg
38
%
Sodium
 
606
mg
26
%
Potassium
 
360
mg
10
%
Carbohydrates
 
19
g
6
%
Fiber
 
0.2
g
1
%
Sugar
 
18
g
20
%
Protein
 
18
g
36
%
Vitamin A
 
252
IU
5
%
Vitamin C
 
5
mg
6
%
Calcium
 
25
mg
3
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Honey soy duck salad

Posted on by Leigh

Honey soy duck salad

Print Pin Rate
Course: Salad, Supper
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 675kcal

Ingredients

Duck

  • 400 g duck breasts (2 fillets)
  • 2 tbsp honey
  • 2 tbsp soy sauce
  • 1 tsp ginger minced
  • 1 tsp garlic minced
  • salt to taste
  • pepper to taste

Salad

  • 200 mixed salad greens (e.g., lettuce, spinach, arugula)
  • 1 cucumber sliced
  • 1 carrot julienned
  • 1 red bell pepper sliced
  • 1/2 red onion thinly sliced
  • 100 g cherry tomatoes halved
  • 50 g roasted peanuts chopped
  • fresh cilantro leaves for garnish

Dressing

  • 2 tbsp olive oil
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 1 tsp ginger minced
  • 1 tsp garlic minced

Instructions

  • In a bowl, combine honey, soy sauce, minced ginger, minced garlic, salt, and pepper.
  • Score the duck breasts with a sharp knife (make shallow cuts on the skin side).
  • Place the duck breasts in a shallow dish and pour the marinade over them.
  • Cover and refrigerate for at least 30 minutes, allowing the flavors to infuse.
  • Preheat your oven to 200°C (392°F).
  • Heat a large ovenproof skillet over medium-high heat.
  • Once hot, add the duck breasts, skin side down, and sear for about 2-3 minutes until the skin is crispy and brown.
  • Flip the duck breasts and cook for an additional 2 minutes on the other side.
  • Transfer the skillet to the preheated oven and roast for 10-12 minutes for medium-rare, or longer if you prefer your duck more well-done.
  • Remove from the oven and let the duck rest for a few minutes before slicing it thinly.
  • In a large salad bowl, combine the mixed salad greens, sliced cucumber, julienned carrot, sliced red bell pepper, thinly sliced red onion, and halved cherry tomatoes.
  • In a small bowl, whisk together olive oil, sesame oil, soy sauce, rice vinegar, honey, minced ginger, and minced garlic.
  • Arrange the sliced duck on top of the salad.
  • Drizzle the dressing over the salad and duck.
  • Sprinkle the chopped roasted peanuts on top for some crunch.
  • Garnish the salad with fresh cilantro leaves.
    Enjoy your delicious Honey Soy Duck Salad!
Nutrition Facts
Honey soy duck salad
Serving Size
 
1 Serving
Amount per Serving
Calories
675
% Daily Value*
Fat
 
56
g
86
%
Saturated Fat
 
16
g
100
%
Polyunsaturated Fat
 
10
g
Monounsaturated Fat
 
28
g
Cholesterol
 
76
mg
25
%
Sodium
 
1168
mg
51
%
Potassium
 
738
mg
21
%
Carbohydrates
 
26
g
9
%
Fiber
 
3
g
13
%
Sugar
 
18
g
20
%
Protein
 
19
g
38
%
Vitamin A
 
4392
IU
88
%
Vitamin C
 
63
mg
76
%
Calcium
 
61
mg
6
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Roasted duck

Posted on by Leigh

Roasted duck

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 2 hours 15 minutes
Total Time: 2 hours 20 minutes
Servings: 6 people
Calories: 602kcal

Ingredients

Duck

  • 1 whole duck (approximately 2 kg)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 2 garlic cloves minced
  • 1 lemon zested and juiced
  • 2 tbsp olive oil

Glaze

  • 3 tbsp honey
  • 2 tbsp soy sauce
  • 1 tbsp balsamic vinegar

Instructions

  • Preheat your oven to 180°C (350°F).
  • Rinse the duck inside and out under cold running water and pat it dry with paper towels.
  • In a small bowl, mix together the salt, black pepper, dried thyme, dried rosemary, minced garlic, lemon zest, and olive oil to create a seasoning paste.
  • Rub the seasoning paste all over the duck, both inside and out.
  • Place the seasoned and trussed duck on a rack in a roasting pan, breast side up.
  • Roast the duck in the preheated oven for about 2 hours, or until the skin is crispy and golden brown, and the internal temperature reaches 75°C (165°F) in the thickest part of the thigh.
  • Baste the duck with the pan juices every 30 minutes to keep it moist.
  • While the duck is roasting, make the glaze by mixing honey, soy sauce, and balsamic vinegar in a small saucepan. Heat it over low heat until it's well combined. Set aside.
  • During the last 20-30 minutes of roasting, brush the duck with the glaze every 10 minutes. This will give it a delicious, glossy finish.
  • Once the duck is done, remove it from the oven and let it rest for about 10 minutes before carving.
  • Serve the roasted duck with your favorite side dishes.
    Enjoy your delicious roasted duck!
Nutrition Facts
Roasted duck
Serving Size
 
1 Serving
Amount per Serving
Calories
602
% Daily Value*
Fat
 
55
g
85
%
Saturated Fat
 
18
g
113
%
Polyunsaturated Fat
 
7
g
Monounsaturated Fat
 
27
g
Cholesterol
 
97
mg
32
%
Sodium
 
815
mg
35
%
Potassium
 
320
mg
9
%
Carbohydrates
 
12
g
4
%
Fiber
 
1
g
4
%
Sugar
 
10
g
11
%
Protein
 
16
g
32
%
Vitamin A
 
226
IU
5
%
Vitamin C
 
14
mg
17
%
Calcium
 
28
mg
3
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.