Some Low-Calorie Meals
Hello everyone. I thought you might like to share some recipes with me! These recipes are always great and I have even used them when I cook for friends and they’ve loved them – I hope you do too.
No.1: Roasted Vegetable Lasagna (350 calories a serving)Ingredients
•1 Medium Aubergine
•½ Tsp Salt
•400g Cherry Tomatoes
•1 Medium Yellow Pepper
•1 Medium Onion
•2 Cloves Garlic
•1½ tbsp Olive Oil
•Freshly Ground Black Pepper
•25g Sauce Flour
•500ml Skimmed Milk
•30g Parmesan Cheese
•9 Sheets Lasagne Verdi
1.Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4″) cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all the vegetables. Set aside.
2.Using the point of a sharp knife carefully prick each tomato, to just break the skin.
3.Pour boiling water into a glass bowl and, using a spoon, add 5-6 tomatoes. Once the skins split, remove them from the water; leave to cool for a few seconds; then peel the skins off and pop the skinned tomatoes in the roasting tray. Repeat until all tomatoes skinned.
(Don’t be tempted to add them all at once!)
4.Pre-heat oven to 190°C
5.Quarter and seed the pepper; peel and halve the onion – cut them both into 2cm (3/4″) cubes and add to the roasting tray.
6.Tip the aubergine and courgettes onto a bed of paper towel and, using more paper towel, dap the excess moisture away. Add them to the roasting tray.
7.Sprinkle the crushed garlic and freshly ground black pepper over the vegetables. Drizzle the oil over the top, and pop in the oven for 40 minutes (until the edges are charred brown)
8.Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a medium heat, stirring continuously, until the the sauce begins to bubble and thicken. Reduce the heat to a simmer, continue stirring for a further 2 minutes. Remove from the heat and stir in the grated Parmesan (reserving a little for the top)
9.Once the vegetables are roasted assemble the layers of lasagne in an oven proof dish:1/4 Sauce
1/3 Roasted Vegetables
3 Sheets Lasagne
10.Repeat the layers twice more and top with the remaining 1/4 sauce, and the reserved Parmesan.
11.Return to the oven and roast for 25-30 minutes.
12.Serve with a green leafy salad
Suitable for fome freezing this dish freezes extremely well. Make up four individual portions in foil trays and freeze prior to cooking. Defrost overnight in refrigerator, and cook for 25-30 minutes at 190°C.
•Teaspoon, tablespoon, spoon with holes
•Ovenproof baking dish 25cm x 25cm (approx. 9″ x 9″)
No 2: Skinny Fish and Chips
4 medium baking potatoes.
4 springs thyme.
2 tsp groundnut oil.
For the tartare sauce:
100g Greek yoghurt.
25g gerkins, roughly chopped.
½ clove garlic, finely chopped or crushed.
Finely grated zest of 1 lemon.
Juice ½ lemon.10g capers, drained and roughly chopped.
Small bunch flat leaf parsley, roughly chopped.
For the fish:
4 x 180g fillets of skinless haddock.
1 egg lightly beaten.
2 tbsp flour.
Zest ½ lemon.
2 tsp ground nut oil.
Lemon wedges, to serve.
How to make skinny fish and chips
1. Preheat oven to 200°C.
2. Wash the potatoes but do not peel, cut into 2cm thick chips, blanch in simmering water for 2-3 minutes, drain well and tip them into a large food bag with the oil and shake well. Tip on to a baking tray, season with rock salt and ground black pepper and add the thyme springs. Cook in the preheated oven for 20-25 minutes or until golden brown and cooked through.
3. While the potatoes are cooking, prepare the tartare sauce: combine all of the ingredients and season to taste with black pepper. You shouldn’t need any salt as the capers are quite salty.
4. Place the flour and egg into 2 shallow bowls, mix together the breadcrumbs, lemon and a pinch of salt and freshly ground black pepper, tip the breadcrumbs into a third shallow bowl.
5. Dip the fish one by one into first the flour, then egg, then breadcrumbs. Heat the 2 teaspoons of groundnut oil in a large frying pan and fry the fish over a medium to high heat for 2-3 minutes on each side or until golden.
6. Serve the fish and chips with the tartare sauce and a lemon wedge.
No 3: The Nicest Chicken Stir Fry
60g brown rice, dry.1 cal olive oil spray (20 sprays).
100g skinless chicken breast, cut into strips.
1 tsp five spice powder.
150g stir fry vegetables.
1 tsp soy sauce.
1 small egg, beaten.
1.Cook the rice as per the packet instructions..
2.Coat a non-stick pan with 10 sprays 1 cal oil and scramble the egg over a high heat. Remove and
3.Spray the pan with 10 sprays 1 cal oil and fry the strips along with 1 teaspoon of five spice powder for approx 3 minutes..
4.Add the stir fry veg and cook for a further 2 minutes, then add the soy sauce, stir in the scrambled egg and serve with the rice..tasty!
No.4: Easy Chicken Risotto
1 onion (diced)
1-3 cloves garlic (crushed)
4 chopped chicken breasts
3 chopped peppers
100g/4oz chopped mushrooms
225g/8oz Arborio rice
1 cup frozen peas
750ml/1.5 pint stock
chopped fresh parsley
1. Fry the onion and garlic (optional) in olive oil.
2. Add the chicken breasts, peppers and mushrooms, and fry for a couple of minutes more.
3. Put in the rice and fry until all coated in oil but not browned.
4. Add about 500ml/1 pint of stock and cook until almost all absorbed.
5. Gradually add another 250ml/half pint of stock until risotto is creamy, then pop in a cup full of frozen peas.
6. Stir well then serve with chopped parsley
No.5: Vegetarian Chilli
1 medium to large onion (diced)
1 can of kidney beans, soya beans, or mixed beans
1 can of chopped plum tomatoes
Half a pack of frozen or fresh veggie mince (Quorn or soya mince), OR an extra tin of beans or lentils
Plenty of garlic (crushed or finely chopped)
A little olive oil
1 tsp Chilli paste or powder - or even better, a fresh chilli chopped finely
A good glug of red wine (optional)
1. Fry the onions in the oil for a few minutes until soft.
2. Add the garlic and let that fry for a moment.
3. Add the chilli and give that a little fry too.
4. Then add the drained beans and veggie mince for a further short fry.
5. Add the tomatoes and a little tomato puree.
6. This is where the red wine goes in, so keep it separate from the kids portion.
7. The more red wine the better, let it boil briefly, then simmer for around 15-20 minutes.
8. Serve with boiled rice or a plain jacket potato
Well, just a few that I hope will tantalise your taste-buds.
Really hope you like them – if you do and you would like to try more, visit my website at www.easiestwaylose10pounds.com where you will find all kinds of recipes, diet plans, menus, etc.
Got to go for now but keep an eye out for my next blog, it’s going to be a corker!
Bye for now, best wishes
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