Category: Egg & Poultry

Egg & Poultry low calorie recipes

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)
Categories
Chicken Egg & Poultry Low Calorie Recipes

No.1 Chicken Thighs – 420 calories

Most Rated

Melt in your mouth meal. I have made this a few times now as my family (hubby in particular) keeps requesting it.
I must admit it is divine and so simple!

No1 ChickenThighs - Low Calorie Recipe Book.
No1 Chicken Thighs – 420 calories per serve

Serves: 6 (362 calories per serve)
Total recipe: 2169

Preparation Time: Marinate overnight plus 15 minutes preparation on the day.
Cooking time: stove – 10 minutes/oven 30 minutes

INGREDIENTS

1kg chicken thighs (approx 7) – 1200 calories
1/3 cup Soy sauce – 80 calories
1kg sweet potato – 650 calories
1 large red capsicum (300g) – 64 calories
1 leek (200g) – 67 calories
1 medium zucchini – 30 calories
1 tablespoon Mirin Seasoning – 56 calories
1 tsp dried tarragon leaves – 2 calories
Salt flakes & Ground pepper – neg
Spray olive oil – 20 calories (optional)
Foil to cover oven tray – cooked on stove top.

METHOD

  1. Pour soy sauce over chicken and marinate overnight.
  2. Prepare leek, zucchini and capsicum as pictured (slice into long Julienne strips keeping the length of the vegetable)
  3. Wash and cut sweet potato into 6mm slices keeping skin on.
  4. Heat 2 non-stick large rectangular baking pans on stove top.
  5. Place sweet potato in first pan and lightly spray with oil. Brown both sides then place in oven to finish baking.
  6. In second baking pan place the following ingredients in layers in the following order: capsicum, zucchini, leek, chicken thighs (laid flat)
  7. Pour liquid Mirin Seasoning over thighs followed by salt, pepper and tarragon.
  8. Remove chicken dish from heat after 5 minutes and cover with foil (take care and use oven mittens to secure foil to seal) Place in oven and bake for 25-30 minutes.
  9. Keep foil on chicken until serving. If you would like to use all the left-over liquid (which tastes delicious) either pour over or see note below.

NOTES:

With the left over liquid I add approximately 1/4 cup couscous and allow it to soak up the liquid for a few minutes while still very hot or pop on stove top for a minute until all liquid is absorbed. This I give to my children. If you add this for yourself remember to measure and add the couscous calories. If divided into 6 serves add 27 calories extra. It is delicious cooked like this.

 

(5/5)
Categories
Chicken Egg & Poultry

Fluffy Chicken Bake – 510 calories

Low Calorie Recipe Book - Fluffy Chicken Bake - 510 calories
Low Calorie Recipe Book – Fluffy Chicken Bake – 510 calories

Serves 6 (285 Calories per serve)
Recipe Total: 510 Calories

INGREDIENTS:
1/2 cup almond meal – 55g – 100 calories
1/2 cup Panko breadcrumbs – 25g – 85 calories
1kg Chicken mince – 1350 calories
30g spring onion – 9 calories
4 garlic cloves – 15 calories
1 cup diced onion
1 tsp. Minced ginger – 2 calories
15g sesame seeds – 86 calories
10g parmesan cheese – 47
Spray Oil – 13 calories

METHOD:
Combine almond meal and breadcrumbs and set aside
Peel and dice garlic.
In a bowl combine chicken mince, spring onion, garlic & ginger and mix well.
Spray oil into shallow baking pan and press chicken mixture evenly over base.
Spread breadcrumb mixture over mince evenly and top with grated parmesan.
Lastly sprinkle over sesame seeds.
Bake in moderate oven approximately 20 minutes.
Serve with a light salad.

(5/5)
Categories
Breakfast Egg Egg & Poultry

Zucchini Yolky Omelet – 193 calories

Low Calorie Recipe Book - Zucchini Yolky Omelette - 193 calories per serve
Low Calorie Recipe Book – Zucchini Yolky Omelette – 193 calories per serve

Serves: 1 – 193 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
70g / ½ small zucchini – 8 calories
25g diced onion (red or brown) – 6 calories
2 large egg whites – 30 calories
1 large whole egg – 80 calories
25g grated Parmesan cheese – 24 calories
1 teaspoon extra virgin olive oil – 45 calories

METHOD
Place egg whites and whole egg in bowl and whisk with a fork.
Grate zucchini and dice onion. Plate oil in pan and heat.
Add zucchini and oil and cook for 1-2 minutes or until onion is transparent.
Add egg white and whole egg and tilt pan to spread unevenly.
Season with pepper and add grated Parmesan.
Lift the omelette as you cook ensuring uncooked egg creeps under the sides, cooking as quickly as possible.

TIP: Make double quantity of the zucchini and onion and refrigerate for no fuss omelet the following day. Make eggs up on the day to ensure freshness. This recipe used the “good oil” Olive oil. Even though many of my recipes use no oil, I personally add a little of the good oils to my cooking for better health. Don’t skimp too much on oil as you need it. Gallstones are a nasty side effect from too low fat diets. We need these oils for many reasons.
I make this often for breakfast as a high protein Breaky. Protein breakfasts ensure you won’t eat too much during the day and are great for accelerating weight loss.

(0/5)
Categories
Egg Egg & Poultry Vegetarian

Low Calorie Farmhouse slice – 243 calories

Low Calorie Recipe Book - Low Calorie Farmhouse slice - 243 Calories per serve
Low Calorie Recipe Book – Low Calorie Farmhouse slice – 243 Calories per serve

This baked dish is generous in potion size and is lovely with a side salad. Add lemon juice to keep the colories low.

Ingredients:

2 eggs & 3 egg whites beaten – 195 calories
1 onion or 6 spring onions (120g) finely chopped -30 calories
¼ cup wholemeal S.R flour – 136 calories
1 cup natural muesli – 338 calories
¾ cup frozen peas – 66 calories
½ cup of each: grated carrot, grated zucchini & chopped celery – 30 calories
400g can corn – drained – 330 calories
200g Low Fat Ricotta cheese – 220 calories
30g Grated parmesan – 110 calories

Method:

Beat eggs with salt & pepper, add flour & beat in. Add muesli & other ingredients & mix well with a wooden spoon. Spronkle with parmesan.
Pour into lightly sprayed quiche dish & bake 160oC 1 hour. (140oC 50 min fan forced)

Serves 6 Recipe Total:1455 (242 calories per serve)

(0/5)
Categories
Chicken Egg & Poultry

Giant Mild Chilli Chicken Dim Sims with Salad – 236 calories

Low Calorie Chicken & Pork Dumplings Recipe
Giant Mild Chilli Chicken Dim Sims with Salad – 236 calories per serve

Serves: 7 (236 calories per serve)
Serving as pictured – 2 dumplings with salad.
Preparation Time: 25 minutes.

INGREDIENTS
520g lean chicken mince – 546 calories
190g Chinese cabbage (approx 3 leaves) – 25 calories
10g dried tomato (no oil type) – 100 calories
2 egg whites – 30 calories
30-40 Fresh basil leaves – neg calories
120g mushrooms – 30 calories
4 tablespoons of dried chives – neg
280g red capsicum (approx 2 Med) – 60 calories
2 tablespoons sweet chilli sauce – 70 calories
14 rice paper wrappers – 462 calories
3 1/2 cups rocket – 40 calories
3 1/2 medium tomatoes – 120 calories
4 tablespoons Vietnamese style spring roll dipping sauce – 168 calories
Ground pepper to taste – neg

METHOD

Slice Chinese cabbage fine and dice stems placing aside in large bowl.
In a food processor roughly dice mushrooms and add to cabbage bowl. Then process capsicum, dicing only. Tip capsicum into strainer and discard watery juice. Add to cabbage and stir.
Use the processor to process dried tomato, egg whites, basil leaves, chives & sweet chilli sauce. Add to cabbage mixture and stir well.
With your hands rub in chicken mince ensuring all ingredients are mixed evenly.
Prepare a wide flat tray with warm water and place rice papers beside tray.
Lay a clean tea-towel on bench to catch excess water from wrapper.
Dip a single wrapper in warm water until it softens and lift out onto tea-towel. Using a 1/4 cup measure scoop out a packed 1/4 cup of mixture and place in centre of softened wrapper. Gather up sides of wrapper and lift into steamer. Twist top of wrapper as best as possible. The wrapper will seal as it cooks and the rice pastry sticks to itself.
Repeat for the remaining 13 wrappers placing in steamer trays. This will take up 2 trays.
Steam for 40minutes and serve with salad.
Salad: Prepare each plate with 1/2 cup rocket and 1/2 ripe tomato. Season tomatoes with freshly ground pepper.

NOTES:

Freeze cooked dumplings and reheat in oven in a tray covered in foil. They can be fried but the calorie count soars.

For Pork version see HERE

(0/5)
Categories
Breakfast Egg Egg & Poultry

Power Eggs – 277 calories

Low Calorie Recipe Book - Power Eggs - 277 Calories
Power Eggs – 277 Calories (Made with whole eggs!)

Serves: 1 – 277 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
150g / 1 large zucchini, grated – 16 calories
100g / 1/2 red onion, diced – 27 calories
1 teaspoon young ginger, grated fine – 5 calories
2 large eggs – 160 calories
1 tablespoon Organic Soy Sauce – 14 calories
1 tablespoon Nutritional Yeast (Savory Yeast Flakes) – 10 calories
1 teaspoon extra virgin olive oil – 45 calories

METHOD

Place whole eggs in bowl and whisk with a fork.
Grate zucchini and ginger and dice onion.
Heat a nonstick skillet and add olive oil.
Add zucchini, ginger and onion and soy sauce and slowly saute until 1-2 minutes or until onion is transparent.
Add egg and yeast at once and stir quickly as the mixture cooks. Serve.

Note: I like to have whole egg meals as well as egg white as the yolk is full of goodness and more filling. If you decide to substitute the egg yolks in this recipe, replace then with two extra egg whites (4 total). The calorie count for the adjusted recipe will be 177 Calories.

(0/5)
Categories
Egg & Poultry Turkey

Turkey Hamburger Salad – 167 calories

Low Calorie Recipe Book - Turkey Hamburger Salad - 167 Calories
Low Calorie Recipe Book – Turkey Hamburger Salad – 167 Calories

Serves 7-14 (167-284 calories per serve)
As pictured – 1 hamburger with salad = 167 calories
2 hamburger with salad = 284 calories

Preparation Time: 10 minutes.
Cooking time: 30 minutes

INGREDIENTS
1kg Turkey mince – 1550 calories
2 tablespoons fresh diced coriander – 26 calories
85g (2 large) spring onions – 27 calories
165g Red capsicum – 35 calories
SALAD (per person)
15g Brown onion – 5 calories
I regular sized (100g) Roma tomato – 20 calories
70g Cucumber – 7 calories
25g Fresh Spinach leaves – 8 calories
I tablespoon Praise Balsamic 100% Fat free dressing – 10 calories

METHOD
Dice capsicum, slice spring onion and place in large bowl.
Add coriander and stir. Add turkey and mix well with hands.
Divide into 14 patties and flatten into hamburger shape (approx 100g raw weight).
Wrap extra hamburger in food wrap or freezer containers and freeze for quick meals later.
Slice cucumber, onion and tomato and place on bed of washed spinach leaves.
Heat non-stick pan and fry hamburger 5 minutes each side or until cooked through and browned.
When hamburgers are ready sprinkle dressing over salad and place hamburger on the centre top. Serve.

Low Calorie Recipe Book - Turkey Hamburger Salad - 167 Calories
Raw Ingredients

NOTES:
Chilli lovers press dried chilli flakes on the top of the hamburgers before freezing or frying.

Low Calorie Recipe Book - Turkey Hamburger Salad - 167 Calories
Don’t forget to make some for the freezer!
(0/5)