Categories
Fish & Seafood Low Calorie Recipes

Baked Bacon Hoki – 273 calories per serve

Baked Bacon Hoki fish fillet recipe Low calories recipe 5:2 diet
Baked Bacon Hoki fish fillet recipe

There is so much goodness in fish skin, so even if you don’t like the look of it. Learn to love it. While keeping calories low we still want to take advantage of the goodness in food. That is perhaps more important than the calorie count. This meal gives you a variety of nutrients from the fish and assorted vegetables.

Soy sauce may be used, but for Paleo use Cocoa alminos or tamari.

Feel free to add herbs and experiment with flavours using this recipe as a base.

Serves: 6 as a main meal. But if you really hungry, you could have more as this is so low in calories.

(273 Calories per serve) 1639 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
500g celery (I used half a head – top half with leaves attached)- 60 calories
180g red capsicum (bell pepper) – 35 calories
1 cup fresh parsley – chopped well (10g) – 22 calories
100g lean middle bacon – 235 calories
100g / 1 small onion – 27 calories
400g frozen mixed vegetables – 188 calories
Juice of 1/2 lemon  –  10 calories
1kg frozen Hoki fillets (skin on) – 930 calories

100ml Tamari – 98 calories
Olive oil spray – 44 calories
Sea salt.

METHOD

  1. Chop celery roughly and scatter on base of large non-stick lamington tray.
  2. Chop capsicum sprinkle over celery.
  3. Chop bacon and parsley and slice onion and place over celery.
  4. Scatter frozen mixed vegetables over fresh vegetable and bacon mix.
  5. Drizzle half the soy sauce over the vegetables.
  6. Lay fillets over vegetables and pout over remaining spy sauce.
  7. Squeeze lemon juice over fish and cover with foil.
  8. Bake in moderate oven 35 minutes or until fish is almost cooked.
  9. Uncover and discard foil. Spray with olive oil and sprinkle with sea salt. Bake a further 5-10 minutes.

NOTES:
Butter tastes better than oil on this dish but be mindful of the extra calories if you use it.

(0/5)
Categories
Low Calorie Recipes Soups & Starters Vegetarian

Fast Fasting Soup – 41 calories per cup

Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet
Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet

Makes 5 cups (approx 41 calories per cup)206 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
280g carrots (1 large) – 84 calories
90g red capsicum (bell pepper) – 15 calories
50g diced onion – fresh or frozen – 14 calories
33g mushrooms (3 medium) – 15 calories calories
10g Parmesan cheese – 37 calories
30g low fat Ricotta – 27 calories
1 vegetable stock cube – 15 calories
3 cups water.

METHOD

  1. lace all indigence in large blender (I use a Vitamix) and process for 6-8 minutes until cooked.
  2. Serve with 2-3g Parmesan sprinkled on top – 9 calories extra

NOTES:

I serve myself 2 cups with the Parmesan on top for only 50 calories!

The capacity of blenders vary. Some use friction to cook the ingredients as well as blend. If your blender cannot do this you can always blend the ingredients and cook in a saucepan. The cooking time will be longer.

(0/5)
Categories
Entre & Snacks Low Calorie Recipes Pasta Salads & Sides Vegetarian

Vegetarian Sunset – 117 calories per serve

Vegetarian Sunset eggplant recipe Low calories recipe 5:2 diet

Serves: 6 as a side (117 Calories per serve) 706 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
600g Eggplant – 100 calories
1 tbsp minced garlic – 20 calories
400g Canned crushed tomatoes –  106 calories
250g Neapolitan pasta sauce – 145 calories
1 teaspoon dried oregano – neg
160g red capsicum (bell pepper) – 30 calories
300g low fat Ricotta – 270 calories
5g pkt fried onions – 35 calories

METHOD

  1. Brush olive oil over  large non-stick lamington tray. Add minced garlic and brush again distributing the garlic evenly.
  2. Slice eggplant into 10mm slices and place in tray.
  3. Cover with crushed tomatoes and spread evenly with pastry bush pushing into the gaps between the slices of eggplant.
  4. Spread pasta sauce over with brush.
  5. Add a dollop of ricotta cheese to the center of each slice of eggplant. Do not spread too much (max 3/4 the diameter).
  6. Remove stem and seeds from capsicum and slice into 3mm strips. Arrange on top of each slice of eggplant over the cheese.
  7. Sprinkle over oregano and fried onion breaking the onion with your fingers as much as you can to spread.

Bake in moderate oven 25-35 minutes until well cooked with a pizza-like appearance.

NOTES:
Pasta sauces can vary so check calories.  The one I used was 58 calories per 100ml. By all means use fresh garlic if you have it and diced onion can replace fried if you like.

(0/5)
Categories
Low Calorie Recipes Vegetarian

Cauliflower Freezer Pizza – 69 calories each

You can make cauliflower pizza bases and freeze them ready for quick meals. Here I have added the topping before freezing; pasta sauce, ricotta and frozen diced onion. You can add anything you like, just add the calories to this recipe. If you keep it light you should be able to make a nice pizza topping under 50 calories with no problem. Watch the cheese. I prefer to use Parmesan or Ricotta cheese.

Makes 8 bases 69 Calories each – 555 calories total

Preparation Time: 15 minutes.

Cauliflower pizza bases to freeze. Low calorie recipe book. 5:2 diet
Cauliflower pizza bases to freeze.

INGREDIENTS
1.450 kg Cauliflower (2 small heads) – 350 calories
1/2 medium onion (60g) –  20 calories
2 Tablespoons Nutritious Yeast – 25 calories
salt and pepper to taste.
2 eggs – 160 calories

METHOD

  1. Pulse batches of cauliflower in food processor with onion until resembles rice-like texture. (florets and stalk).
  2. Place in microwave proof bowl fitted with a lid and microwave 6 minutes on high.
  3. Cool enough to handle. Using a clean tea-towel enclose batches of cauliflower in tea-towel and wring out liquid. LOTS of liquid will come out of the cauliflower. Make sure you wring well or you will end up with soggy bases.
  4. Tip squeezed cauliflower into a dry bowl and add seasoning and eggs. Mix well with a fork or clean hands.
  5. Cover flat baking trays with baking paper. You can use a light spray of oil on the tray to make the paper stick and not slip.
  6. Pat into 8 pizza base shapes on oven trays leaving plenty of space between each base. Bake in moderate oven – 180oC for 30-40 minutes or until lightly browned.
  7. Remove and cut paper to separate each pizza base. Layout foil for each base ready to wrap fr the freezer. Place each base and it’s base of baking paper in the center of the foil.
  8. Either cool and wrap as is (adding the topping at cooking time) or add your desired topping. See above for what I used in image.

Tips: I have seen people make similar bases with raw cauliflower but I would imaging it would take much longer to cook and maybe risky.

If you can afford more calories you can use strong tasting cheese in the mix instead of the yeast. Nutritional Yeast is very good for you and why I added it. It has a cheesy flavour but is not that obvious in this recipe. If you are not putting cheese on top you may want more in the base.

(0/5)
Categories
Low Calorie Recipes Pasta Salads & Sides Vegetarian

Pizza Mushrooms and Eggplant – 125 calories per serve

Pizza mushrooms and eggplant. Low calories recipe 5:2 diet
Pizza mushrooms and eggplant. Low calories recipe 5:2 diet

Serves: 2 as main/4 as side (125/62 Calories per serve)

Preparation Time: 10 minutes.

INGREDIENTS
250g mushrooms – 59 calories
12ml Tamari – 12 calories
100g Neapolitan pasta sauce – 58 calories
230g Eggplant – 58 calories
135g (1 med) zucchini – grated – 28 calories
10g finely grated Parmesan cheese – 36 calories

METHOD

  1. Using large non-stick lamington tray lay mushrooms stem side up in one half and slices of eggplant in the other.
  2. Drizzle Tamari over mushrooms.
  3. Put heaped teaspoon of pasta sauce in each mushroom cup and spread inside.
  4. Using pastry brush coat the eggplant with the remaining pasta sauce.
  5. Grate zucchini over eggplant.
  6. Sprinkle mushrooms and zucchini with Parmesan.

Bake in moderate oven 30 minutes until well cooked with a pizza-like appearance.

NOTES:
Pasta sauces can vary so check calories.  The one I used was 58 calories per 100ml

Experiment with herbs and spices for different flavours.

(0/5)
Categories
Low Calorie Recipes Sauces & Toppings

Sweet Chocolate Crumble – 20 calories per serve

Low calorie recipe book - Sweet Chocolate Crumble
Low calorie recipe book – Sweet Chocolate Crumble
This is a sweet crumble topping for anything from yogurt to porridge and meat dishes. It is divine and so good for you with Cacao and Chia seeds in the ingredients.
I love it on my morning cereal as a substitute for sugar.
Makes 100g – approx 20 serves

 

(5/5)
Categories
Low Calorie Recipes Sweet Dessert & Baked Goods

Chia Chocolate Protein Truffles – 64 calories each

 

Makes 55 10-15g truffles plus 100g Sweet Chocolate Crumble.
64 calories each (made with coconut)
These are very healthy and a great substitute for chocolate. Cacao (not cocoa) and Chia seeds are full of goodness. I recommend you keep these in the freezer as they are REALLY good and eating too many equals lots of calories. They make great homemade gifts too. It is a recipe I get asked for – no fail!
Low calorie recipe book - Chia Chocolate protein truffles and sweet truffle crumble
Low calorie recipe book – Chia Chocolate protein truffles and sweet truffle crumble
2.5 cups shredded coconut (130g)- 867 calories
25g Cacao powder – 122 calories
3 tbsp Chia seeds (15g) – 66 calories
300g pitted dates – 969 calories
100g almond meal – (1 cup) – 583 calories
30g Navia – 6 calories
100g whey powder – 364 calories (or protein powder)
50g cold pressed/virgin organic coconut oil – 428 calories
water
15g dessicated coconut – 100 calories
  1. Ensure there are no pips in the dates before blending!
  2. Combine all ingredients except for the last 3 ingredients (coconut oil, water and dessicated coconut) in a food processor and blend until fine crumbs. The mixture will be dry.
  3. This will make approximately 730g of crumb mixture. Remove 100g for a Sweet Chocolate Crumble to use on yogurts, sorbet, porridge and cereal.
  4. Melt coconut oil in microwave 30 seconds on high.
  5. Turn on processor again and add oil to mixture while blending. Then immediately add enough water to moisten for balls.
  6. Roll into 10-15g balls.
  7. Roll each ball in extra Cacao powder (my favourite), almond meal or desiccated coconut.
  8. Adjust calorie count accordingly. I used and accounted for 15g dessicated coconut for this recipe.
(5/5)
Categories
Chicken Egg & Poultry Low Calorie Recipes

Twisted Tagine Drumsticks – 436 calories per serve

Serves: 5 (436 calories per serve)
Total recipe: 2357/2182 skin off

Named “twisted” Tagine, as it is very different to the standard Tagine which always has turmeric and other ingredients not included, however it is similar in style of dish. I cook this dish with skin on but remove it myself when I eat. The kids like the skin so everyone is happy.

Preparation Time: 10 minutes.
Cooking time: 40 minutes

 

Low calorie recipe book - Twisted Tagine Chicken - no tumeric
Low Calorie Recipe Book – Twisted Tagine Chicken – 436 calories

INGREDIENTS

1/2 tsp crushed ginger – 2 calories

10g minced garlic – 10 calories

100g diced onion – 27 calories

270g (3 medium) carrots – 92 calories

300g celery stalks with leaves (use top third of bunch) – 36 calories

1kg chicken drumsticks (5 large) skin on (subtract 175 calories if removing skin) – 1550 calories

stewed apricot – made from 60g dried apricots soaked in hot water – 120 calories

60g sliced spanish black olives – 95 calories

10ml sesame oil (2 tsp) – 81 calories

1 small chicken stock cube – 9 calories

Zest of 1/4 lemon – neg

100g basmati rice – 360 calories

300g long baby string beans – 75 calories

water.

Spray olive oil – 20 calories (optional)

Foil to cover oven tray – cooked on stove top.

 

METHOD

  1. Heat 1 non-stick large rectangular baking pan on stove top.
  2. Lightly spray with oil.
  3. Add ginger, garlic, onion and stir.
  4. Add carrot and celery and cook 1 minute.
  5. Stir vegetable mixture and place chicken on top.
  6. Pour over stewed apricot.
  7. Sprinkle sesame oil and olives on top of chicken.
  8. Crush chicken stock cube over top.
  9. Cook for 15 minutes on medium heat turning once to brown both sides of chicken.
  10. Add water to bottom of pan being careful not to wash flavours off top of chicken and seal with foil.
  11. Cook for a remaining 30 minutes or until chicken is cooked through.
  12. While chicken is cooking (10-15 minutes before serving) Begin preparing rice and beans: Place 100g raw basmati rice in a saucepan. Add 1 cup hot water and place lid on top. Bring to a quick boil. Then turn down heat to low and simmer until cooked (10 minutes max)
  13. Steam beans in saucepan or microwave just before serving.
  14. With measuring cut scoop out 1/2 cup rice and place on plate. Serve Drumstick with a fifth of the vegetables and olive mixture on top of chicken. Place beans beside chicken.
  15. Use all the left-over liquid (which tastes delicious) by pouring over chicken and serve hot.
  16. Remove the skin as you eat or add 35 calories to your count.

NOTES:

  • If you cook this dish well, you will not recognize the celery – it is so tasty when it takes on all the flavours of the dish.
  • You can use the carcase of the zested lemon in the rice. Place the whole piece in the center while cooking and remove before serving (giving it a gentle squeeze over the rice with tongs). Add calories
(5/5)
Categories
Egg & Poultry Entre & Snacks Low Calorie Recipes Turkey

Turkey Rice Wrap – 215 calories per serve

Rice turkey wraps in the low calorie recipe book
Rice turkey wraps

Serves: 1 (215 calories per serve)
Preparation Time: 5 minutes.

The secret ingredient in this wrap is the fried onion. You can find this in the Asian section of your grocery store. Yes, it is fried but you used so little, and adds a kick to the whole flavor. A little of these Asian fried ingredients can add variation to your snacks and meals, e.g. fried noodles. A good example of moderation at work in your eating plan.

Rice turkey wraps - Low calorie recipe book
Rice turkey wraps

 INGREDIENTS

35g Light ricotta (10& fat) – 48 calories
1 Rice Wrap (mountain bread type) – 68 calories
I tbsp. Chutney (Rosella Low Joule) – 15 calories
50g cucumber (sliced) – 5 calories
60g or 1 small tomato (sliced) – 15 calories
35g lean turkey breast – 42 calories
1 tbsp dried fried onion – 22 calories
Salt & Pepper to taste (optional)

METHOD

  1. Prepare the vegetables and meat as you like it; sliced, diced or chopped..
  2. Spread wrap with chutney, then cheese and top with remaining ingredients.
  3. Roll up securely and enjoy.

TIP:

You can replace ricotta with low fat cream cheese or leave out all together.

(4/5)
Categories
Breakfast Egg Egg & Poultry Low Calorie Recipes Sweet Dessert & Baked Goods Uncategorized

Everyday Sweet Pikelets – 242 calories

Serves: 1 – 242 calories per serve
Preparation time: 5 minutes.

Everyday low-fat, low-calorie, no flour pikelets and pancakes
Everyday low-fat, low-calorie, no flour pikelets and pancakes. Great substitute for sugar and lemon pancakes.

Cooking time: 5 minutes.

 

INGREDIENTS

60g low fat cottage cheese – 35 calories
2 tablespoons oat bran – 90 calories
1 large egg white – 15 calories
1 x-large whole egg – 90 calories
1 tsp Natvia (stevia powder) – 0 calories
1 teaspoon ground Cinnamon – 2 calories
Squeeze of lemon juice (1/4 small lemon – 30ml) – 10 calories

 

METHOD

  1. Place egg white and whole egg in bowl with cottage cheese and mash with a dessert spoon.
  2. Add oat bran , cinnamon and 1/2 tsp Natvia and mix well.
  3. Lightly spray non-stick pan with olive oil and heat(not too hot or smoking)
  4. Spoon pancake mixture into fry-pan dividing into 2-3 portions.
  5. When bubbles form on surface and pikelets are stable enough to flip over. Cook until brown both sides.
  6. Place on plate and squeeze lemon juice over. Sprinkle with remaining 1/2 tsp Natvia.

 

TIPS & NOTES:
Surprisingly, Natvia goes a long way – further than sugar. Half a teaspoon doesn’t sound like much but is sweet enough to enjoy your new healthy, high-protein, low-carb, low-calorie and low-fat substitute for traditional pikelets!

I often cook this for breakfast as a high protein breakfast. Protein breakfasts ensure you won’t eat too much during the day and are great for accelerating weight loss.

If it becomes a regular recipe make your oatmeal, cinnamon and Natvia mix up in small containers in advance for quicker preparation in the morning.

Great after-school snack that will fill the hungriest of kids and won’t leave them starving right on dinner time.

 

(5/5)