600 Calorie Meal 4 - Gnocchi Puttenesca

Whilst shopping in my local Tesco for healthy low cal foods I was delighted to come across one of my favourite pasta's which is low in calories. Gnocchi is a delicate spongy pasta full of flavour so very versatile and very underrated. Tesco happen to do a very good quality *finest fresh Gnocchi, Well worth paying for.
This dish in particular I am pleased with because it was made with left overs from previous dishes, if you can make something for little cost, make something fresh, and tasty its a win win win.

150g Chicken Breast            150 Kcal
200g Fresh Gnocchi             231 Kcal
60 g Fresh Spinach                12 Kcal
22g Puttanesca Sauce            25 Kcal
2 Slices Pepperoni                 60 Kcal
30g Mascarpone                    73 Kcal
40g Chopped Onion              16 Kcal
1/4 Medium red Pepper         18 Kcal
                                             585 Kcal

Slice the Chicken breast in half length ways but not all the way through so it opens up this is called butterflying. Place the 2 slices of pepperoni inside, add 5 whole leaves of spinach and finally 10g or a heaped tea spoon of mascarpone. Fold the breast back so its closed and place on a baking tray pre heated to 200 degrees Celsius and bake for 25 min's.

After 20 Min's rapid boil a pan of water, Add the Gnocchi for 90 seconds and drain straight away, put the pan back on the stove and add the onions, peppers and cook until tender and the onion is slightly translucent, add the pepperoni, the paprika inside will cook out and turn the mix a lovely golden colour, add the remaining spinach roughly chopped, Add the Puttanesca and mix until hot then remove from the heat and stir in the Mascarpone until it turns a beautiful velvety autumnal orange.

Arrange on the plate pouring the sauce last if the sauce is too thick add a little warm water and stir.

A little lengthy in time to prepare and cook but trust me it is well worth it,

600 Calorie Meal 3 - Ribeye Steak

Spending time researching food & calories paid off, I wanted something mid week as a morale boosting treat but not going over 600 calories.

When eating steak the calorie counter tends to be high, this said its about shopping around finding the right cut the right size to suit your needs. My preference on a cut of steak is Rib Eye, I love rib eye but I don't often eat steak out, I am too fussy and particular.

Rib-eye steak, once excess fat has been trimmed, 8.5oz uncooked weight comes in at 330 kcal, with Rib Eye in particular is lean fatty content melts away as it cooks, being cooked on a George Forman or a ribbed frying pan will reduce the fat content and calories further.

With steaks, they tend to be pricey, so cook the steak exactly how you prefer. You should enjoy food you cook, if that's well done than so be it, words of advice, if you are eating steaks cooked further than medium, shop for the right thickness, the length of time the steak cooks the tougher it will be, if you buy or ask your butcher to butterfly the steak you can cook the meat for less time.

Once you have cooked the steak it will benefit the meat to allow it to rest for a few minutes, the juices will absorb back giving a fuller better taste.

8.5oz Rib Eye steak          330 Kcal
7 Cherry Tomato's in half 110 Kcal
90g Florida Salad              90   Kcal
1 Medium Poached Egg    70   Kcal
                                          600 Kcal

As I previously stated cook your steak to your preference just be aware of the timing so you can get the poached egg right.
I have mine Medium Rare which in a high heat takes about 3 min's, once steak is cooked take out of the pan and rest on a plate, add your tomatoes to the cooling pan.
Have a pan of boiling water ready, add a splash of vinegar and stir quickly watching not to burn your self on splash's, when the water is circulating crack the egg and drop in to the water instantly reduce the heat to a simmer.

Assemble the ingredients and enjoy.