Tuesday, 14 April 2009

High Fiber Scotch Eggs

This is a delicious and filling recipe that is full of fiber and protein. Scotch Eggs are a traditional food in Great Britain, but the store-bought ones are high in fats, salt and chemicals. This is a much healthier alternative without sacrificing flavor.

Scotch Eggs

Makes 8.

High Fiber Scotch Eggs
High Fiber Scotch Eggs1

8 fat-free or low fat sausages
8 medium eggs
Scan Bran
Fry Light

1. Boil the eggs and allow to cool. Then peel the shells off, rinse and set aside.
2. Use mortar and pestle to crush the Scan Bran into a powder.
3. Take the "skin" (wrapping) off of one of the sausages.
4. Roll out the sausage with a rolling pin until flat.
5. Place a boiled egg into the center of the flattened sausage.
6. Wrap the sausage around the egg and roll until forming a smooth ball.
7. Roll sausage ball in powdered Scan Bran until coated.
8. Place on a baking tray that is sprayed with Fry Light (or other low cal oil spray.)
9. Repeat steps 3 through 8 for the other 7 sausages.
10. Place in oven 200C and bake for 30 minutes.
11. Serve.

High Fiber Scotch Eggs2

Alternatively, you can mix the powdered Scan Bran with seasoning for a different taste. And, if you are on a low carb diet, you can skip the Scan Bran steps altogether.

Breakfast Vindaloo

This is a terrific recipe for dinner. Packed full of protein, it really fills you up.

Breakfast Vindaloo

Serves 4.

Breakfast Vindaloo
Breakfast Vindaloo 1

8 medium eggs
8 fat-free sausages
8 slices lean bacon
4 medium tomatoes
Vindaloo sauce

1. Boil the eggs. Grill the sausages. Grill the bacon.

2. Cut the eggs in half. Cut each sausage into four pieces. Cut each bacon slice into four pieces.

3. Chop the tomatoes into chunks.

4. Put tomatoes, eggs, bacon & sausages into a bowl. Pour the vindaloo sauce over them. Mix well and serve.

Vindaloo Sauce

Vindaloo Sauce

Serves 4.

2 tsp ground coriander
2 tsp paprika
2 tsp cumin seeds
2 tsp black peppercorns
2 onions, roughly chopped
1 tbsp minced garlic
1 tbsp minced ginger
4 dried red chillies
1 tsp ground tumeric
4 tbsp red wine vinegar
2 level tbsp tomato puree
454g/1 lb tomatoes, roughly chopped
2 tbsp artificial sweetener
6 green cardamom pods, lightly crushed
1 cinnamon stick
salt and freshly ground black pepper
a handful of fresh coriander leaves

1. Place the ground coriander, paprika, cumin seeds and peppercorns in a mortar and grind with a pestle. Place in a food processor along with the remaining ingredients except the cardamom pods, cinnamon stick, seasoning and fresh coriander and blend until it forms a chunky sauce.

2. Transfer the mixture to a pan, stir in the cardamom, cinnamon and 142ml/1/4 pint of water, bring to a boil, reduce heat and simmer for about 30 minutes or until reduced and thickened.

3. Season to taste, stir in the fresh coriander and serve.