Chicken Liver Pâté | Low Fat Recipe | Suitable for Reflux

Posted on by gloriouslygoodfood
Low-fat Chicken Liver Pâté | Reflux suitable chicken liver Pâté | chicken liver Pâté

I love chicken liver pâté!  I used to make it with tons of butter (including a thick butter ‘crust’) and port…

…but although times change and I now need to eat low fat meals to manage my reflux, that doesn’t mean I can’t enjoy great food!  In fact, this low-fat chicken liver pâté is so scrumptious, rich and creamy that you’d never guess it was a low-fat, reflux-friendly* recipe! And it’s very quick and easy to make, too 🙂

Low-fat Chicken Liver Pâté | Reflux suitable chicken liver Pâté | chicken liver Pâté

Ingredients

  • 400g chicken livers
  • half a large onion (or one small onion), roughly chopped – I am fine with cooked onions and many people with reflux are, but if you are not, simply leave the onion out. 
  • 10g butter
  • 1/2 tsp dried thyme (adjust quantity, to taste – depending on how much you like thyme!)
  • sea salt (to taste)
  • 2 heaped tbsp fat free crème fraîche (I find Yeo Valley 0% crème fraîche very creamy, and actually nicer than the Sainsbury’s ‘Be Good to Yourself’ one, which has 2.4% fat – try different ones to decide which one you like best)

Method

Fry the onions in the butter, initially on a high heat to brown them a little for flavour (don’t burn them though!), then turn down the heat and cook them for a few minutes until they’ve softened.

While the onions are browning/softening, remove all visible fat from the chicken livers and cut them up roughly into smaller pieces for ease of cooking.  Then turn the heat to high again and add the livers to the onions, sprinkling salt and thyme over everything and stirring.

Cook on a high heat for a couple of minutes, then turn the heat down and cover with a lid, simmering for another 2-3 minutes.  If there is a lot of liquid, remove the lid and simmer for long enough for most (but not all) of the juices to evaporate.  In total, you’ll be cooking the livers for only 5-7 minutes – check that they are no longer pink but don’t cook them so long they become dry and cardboard-like in texture.

Leave to cool until they’re at room temperature, then place everything in a food processor, add the crème fraîche and blitz to a paste.  I like it quite lumpy, but process for longer if you want a smoother pâté.

Tip: When adding the crème fraîche, start off with one tablespoon, check for consistency, then add more as needed.  Bear in mind that it will go slightly more ‘solid’ once you refrigerate it.

Refrigerate for a few hours, then serve with brown toast or wholegrain crackerbread.

Gloriously Simple, Gloriously Low Fat, Gloriously Reflux-Friendly, Gloriously Good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

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Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

Posted on by gloriouslygoodfood
Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

This is a really quick and simple way to make healthy, low-fat and reflux-friendly* fish fingers

This recipe makes approximately 20 fish fingers, a generous portion for 4 people (or, as in our house, 4 people plus an additional portion for our eldest daughter to take to school for her lunch the next day).

Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

Ingredients

  • 700g skinned and boned cod loin (you can, of course, experiment and use other fish – just remember to adjust cooking times accordingly), cut into approximately 20 fish ‘fingers’, approximately 8-9cm long and 2.5cm wide
  • 2 slices wholemeal bread, toasted
  • 20g porridge oats
  • fine sea salt (to taste)
  • herbs or other flavours of your choice, to taste (I used a generous sprinkling of dried parsley, dill and coriander leaf).  A little bit of aniseed also works very well with fish.  You could even, if you’re not doing the 2-week reflux ‘induction diet’, add some finely-grated lemon zest.
  • Frylight (I mostly use the olive oil variety) or other type of very low cal spray oil

Method

Pre-heat the oven to 200°C.

Blitz the toasted bread, porridge oats, salt and any herbs you’re using in a food processor until you have a medium-fine crumb.  Taste it to make sure you have the right balance of seasoning – as you won’t be seasoning the fish separately, the bread crumb mix needs to be quite salty. Place the crumb mixture into a shallow bowl.

Roll the fish pieces in the breadcrumbs, using the natural moisture of the fish to get the crumbs to stick.  This will give you a light crumb coating, but this is enough for these fish fingers.

Place the crumbed fish fingers onto a non-stick baking tray (I always use my trusty and brilliant Pampered Chef Rectangle Stone, but Pampered Chef no longer have a UK operation, unfortunately.  Any good quality non-stick baking tray will work though, or you can also use a teflon sheet to line an ordinary baking tray).

Spray the coated fish fingers with Frylight and place into the pre-heated oven.

Leave to bake for 10 minutes (time may vary depending on the actual size & thickness of the ‘fingers’), take out of the oven and serve.  They should be lovely – succulent and moist on the inside and lightly crispy on the outside.

Gloriously Simple, Gloriously Low-Fat, Gloriously Reflux-Friendly, Gloriously Good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

Low Fat Lemon Sponge Cake with Lemon Icing | Low Fat Recipe | Reflux Recipe

Posted on by gloriouslygoodfood

A lemon cake that is reflux-friendly

and, as all reflux-friendly recipes, very low in fat!

This is a very indulgent (it’s low in fat, but packed with sugar, so not for every day!) cake that allows even reflux* sufferers to enjoy delicious cake without fear of nasty after-effects.

How is it possible to enjoy a reflux-friendly recipe containing lemon, I hear you ask…

That’s because all we’re using in this recipe is lemon rind, no juice, so you get the WOW-factor of the zesty lemon flavour, without any of the nasty acid.

Lemon Sponge Cake with Lemon Icing | Low Fat Cake | Reflux-friendly cake | Reflux Recipe | Low Fat Recipe

This is only a slight variation on the basic ‘Three Ingredient Low-Fat Sponge Cake‘ and still just as easy to make.

Ingredients

  • 6 large eggs
  • 150g light brown soft sugar
  • 150g self-raising flour
  • 540g Philadelphia ‘Lightest’ cream cheese (or any 3% fat cream cheese)
  • 300g icing sugar
  • Finely-grated zest of two lemons

Equipment

  • 20cm (8in) loose base non-stick round cake tin
  • Greaseproof paper, cut to a circle to fit in the base of the cake tin
  • Electric whisk
  • A drop of vegetable oil to grease the base of the tin before laying on the greaseproof paper, and to then very lightly grease the greaseproof paper before pouring in the cake mix

Method

In a large bowl, whisk the eggs and sugar until the mixture more than doubles in size and becomes quite thick.  This will take quite a few minutes.   A good test is to make a dent or line on the surface with your finger or a spoon and see whether the shape holds.  Just before it gets that thick, add in the very finely-grated zest of one lemon (you will need the second one for the icing) and keep whisking.  Once it briefly holds its shape when you make a dent in the surface, it is ready for the next step.

Sift the flour and fold it carefully into the egg, sugar and lemon mixture, taking great care to be gentle and not lose the air you have whisked into the eggs.

Having prepared your cake tin as described under ‘equipment’, above, pour in the mixture and place the cake tin into a pre-heated oven at 170°C (fan) and leave it in for 25 minutes.  Test with a cake skewer or wooden toothpick before removing it from the oven to ensure the cake is cooked (the skewer/toothpick should come away dry).

Take it out of the oven and leave to cool in the tin for a little while before carefully removing from the tin and leaving to cool completely on a cooling rack if you have one.  The cake often sags a little in the middle – this is perfectly normal and won’t affect the taste or texture.

Once the cake has completely cooled, prepare the icing: Place the cream cheese, very finely-grated zest of the second lemon and half of the icing sugar in a large bowl.  Using the electric whisk on the lowest setting at first, start combining the ingredients.  Be careful as icing sugar tends to go everywhere!  Once the ingredients are amalgamated, add the rest of the icing sugar and, again, start on a low setting until the ingredients are combined, then turn up to maximum speed and whisk for about half a minute.

Carefully cut the cake in half so you have a top and bottom half.

Spread approximately half of the icing onto the bottom half, then replace the top over it and finish off by spreading the remaining icing over the top.

The icing will be quite runny at this point, so get the cake into the fridge as quickly as possible and, ideally, refrigerate overnight to allow the icing to go more solid.

Tip: Once you have cut into the cake, make sure you cover it with clingfilm to ensure it doesn’t dry out, before returning it to the fridge – that’s assuming there is any left!!

Gloriously simple, gloriously indulgent, gloriously good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet.