Category: Meat Recipes

Categories
Meat Recipes Pork

Zucchini & Ham Slice – 271 calories

Low Calorie Recipe Book - Zucchini & Ham Slice
Low Calorie Recipe Book – Zucchini & Ham Slice – 271 calories

Serves: 10 (271 calories per serve /211 using egg whites)
Total calories per recipe: 2708

Preparation Time: 10 minutes.
Cooking time: 45 minutes

INGREDIENTS
750g zucchini – 90 calories
220g carrots – 60 calories
120g frozen diced onion (thawed) – 30 calories
1/4 cup avocado oil – 550 calories
100g grated tasty cheese – 399 calories
1 teaspoon minced garlic – 5 calories
1 tablespoon onion powder – 24 calories (or extra onion)
8 large eggs – 720 calories
1 cup S.R flour unsifted – 550 calories
140g lean ham – 140 calories
30g Grated Parmesan – 114 calories
Freshly ground black pepper.
Coconut oil spray – 26 calories

METHOD
Wash & grate zucchini & carrot with skin on and place in a large bowl.
Grate cheese and add to the bowl.
Dice ham into very small pieces and add.
Add avocado oil, garlic, onion powder, thawed onion and eggs to the bowl and stir well.
Add flour last and mix well.
Lightly spray a 17x30cm casserole dish with coconut oil.
Pour mixture in tray and sprinkle with Parmesan cheese.
Bake in moderate oven for 35-45 minutes

NOTES:
You can eat this dish hot one night and serve the following day as a cold slice with salad. This is a lighter version of the traditional zucchini slice.
If you want to make a light version again, substitute the 6 eggs for 8 egg whites (120 calories instead of 720 / 60 calories less per serve)

(0/5)
Categories
Meat Recipes Pork

Indonesian Pork & Current Dumplings with Salad – 231 calories

Low Calorie Recipe Book - Indonesian Pork & Current Dumplings with Salad - 231 Calories per serve
Low Calorie Recipe Book – Indonesian Pork & Current Dumplings with Salad – 231 Calories per serve

Serves: 8 (231 calories per serve using spring roll sauce)
Serving as pictured – 2 dumplings with salad.
Preparation Time: 25 minutes.
INGREDIENTS
520g lean pork mince – 610 calories
2 tablespoons Ketjap Manis – 60 calories
2 egg whites – 30 calories
60g currents – 168 calories
1 teaspoon sesame oil – 90 calories
2 tablespoons of dried chives – neg
190g Chinese cabbage (approx 3 leaves) – 25 calories
50g celery leaves – 7 calories
16 rice paper wrappers – 528 calories
4 cups rocket – 40 calories
4 medium tomatoes – 120 calories
4 tablespoons Vietnamese style spring roll dipping sauce – 168 calories
OR use 4 tablespoons of Ketjap Manis – 120 calories
Ground pepper to taste – neg

METHOD

Slice Chinese cabbage fine and dice stems placing aside in large bowl.
Finely dice celery leaves and add to cabbage.
Add Ketjap Manis, oil, currents and chives and stir well.
Lastly rub in pork 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 15 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.
Try other fruits for different flavours like dried mango, pineapple and apple.
Ketjap Manis is Indonesian sweet soy sauce and thicker than regular soy sauce. We use all the time in stir fries. It has become a family favourite, replacing soy sauce more and more.

(0/5)
Categories
Beef Meat Recipes

Savory Red Wine Beef – 280 calories

Low Calorie Recipe Book - Savory Red Wine Beef - 280 calories per serve
Low Calorie Recipe Book – Savory Red Wine Beef – 280 calories per serve

Serves: 8 (280 calories per serve)
Serving as pictured – beans included in calorie count

Preparation Time: 15 minutes.

This meal is roasted but on the stove top not the oven. You may oven roast if you wish also.

INGREDIENTS
1kg lean Round steak – 1300 calories
100g green runner or French beans – 33 calories
1 medium red capsicum (120g – flesh) – 25 calories
2 carrots (200g) – 60 calories
1 stick celery – 5 calories
400g canned champions(small button mushrooms) -drained and cut if larger than 1cm – 100 calories
1/3 cup Shiraz Cabernet – 45 calories
1/3 cup Soy sauce – 80 calories
1/3 cup water

Meat Coating:
30g Organic brown rice flour (2tbsp) – 100 calories
3 tablespoons of dried chives – 3 calories
4 tbsp Savory Yeast Flakes – 39 calories
1 tsp Rosemary – 3 calories
Ground pepper – neg

Extra ingedients:
2 tablespoons Ketjap Manis – 60 calories
1 tablespoon unrefined (virgin pressed) coconut oil – 120 calories (optional)
Extra 800 grams green beans (100g per person) – 264 calories
Foil to cover oven tray – cooked on stove top.

METHOD

Cut steak into cubes 1cm square and set aside.
Finely dice celery, carrot and capsicum and set aside separately in a bowl.
Slice beans 5mm thick and add to vegetables.
Cut champions if needed and add to vegetable bowl.
Combine brown rice flour, chives, Savory Yeast flakes, rosemary and pepper in a large plastic bag or bowl for coating meat.
Add meat to coating and toss until well coated evenly.
In a large non-stick deep oven tray heat coconut oil on stove top. When hot add coated meat and lightly brown both sides.
Add vegetables and saute for 2-3 minutes.
Add wine, soy sauce and water and cover with foil.
Cook on low heat 20 minutes.
Steam extra beans and serve beside beef. Drizzle beans with Ketjap Manis and serve.

NOTES:

Cutting steak and other meats in small cubes or thin slices are easier if half frozen. Take advantage of frozen stored meats and prepare before they defrost completely.
Ketjap Manis is an Indonesian soy sauce; slightly thicker and sweeter than regular soy sauce. It can be found in Asian grocers and at the supermarket but I have noticed that the name can be spelled differently depending on brand.

(0/5)
Categories
Meat Recipes Pork

Low Calorie Apricot Pork Melody – 184 calories per serve

Low Calorie Recipe Book - Apricot Pork Melody - 184 calories per serve
Low Calorie Recipe Book – Apricot Pork Melody – 184 calories per serve

Serves: 8 (184 calories per serve) – Serving as pictured

Preparation Time: 15 minutes.
Cooking time: 20-25 minutes

This meal is quick and easy and great for a cold day when the family is extra hungry.

INGREDIENTS

450g lean diced pork – 450 calories
700g orange sweet potato – 245 calories
200g onion (1x large) – 54 calories
2 cloves garlic – 10 calories
400g apricots in natural juice – 176 calories
2 tablespoons soy sauce – 80 calories
Salt to taste.

METHOD

Cut sweet potatoes into cubes and place in bowl
Dice onion and garlic and add to sweet potato.
Heat oil in non-stick pan. Add meat and lightly brown both sides, then set a side.
To the same pan add vegetables and stir fry until browned but not cooked.
Add apricots with a the juice and soy sauce and return meat to pan.
Cook for a further 15 minutes on medium heat or until meat is cooked through.

(0/5)
Categories
Beef Meat Recipes

Mild Spinach Nacho Treat Meal – 317 calories

Mild Spinach Nacho Taco Recipe - 317 calories
Mild Spinach Nacho Taco Recipe – 317 calories

Serves 6 (317 Calories) Total for recipe: 1901 Calories.
Note: this is based on lean meat however I boil my mince first and drain the fat off also. This will make the calories even lower. It is more likely to be under 300 calories but I have no way of measuring it.

This is a healthier version of Nachos that sneaks some greens past the family. You can make more mountain bread Nachos for future use and store in air tight container for weeks. To bulk this dish into more portions and less calories you can add diced celery to the mixture. For spice lovers add chilli flakes after serving if your family prefers a milder dish.

INGREDIENTS:
500g Lean mince boiled, rinsed and drained – less than 850 calories
120g diced onion – 32 calories
2 tsp. Minced garlic – 12 calories
1 tsp. Minced jarred coriander – 4 calories
1 x 400g tin lentils (drained) – 272 calories
1 x 800g diced tomatoes – 152 calories

1 teaspoons cumin – 9 calories
1 teaspoons turmeric – 8 calories
2 tablespoons dried mixed Italian herbs – neg calories
200g tub Light Tzatziki Dip (use 30g per serve) – 140 calories (23)
35g grated parmesan – 38 calories
4 thin rice cakes – 120 calories
100g spinach leaves – 30 calories
100g alfalfa and onion sprouts – 30 calories
3 sheets of Rye mountain bread – 204 calories

METHOD:
1. Cut mountain bread into small pieces and put on baking paper in over on medium oven until crisp. Set aside.
2. Boil meat in plenty of water until cooked and drain in colander, set aside.
3. While meat is cooking prepare a bed of rinsed spinach, topped with sprouts along one side of the dinner plate. Everything is divided into 6 servings. Place prepared nachos beside the salad.
4. In a non-stich frypan, sauté garlic, onion until clear, then add herbs & spices.
5. Add drained lentils, tin tomatoes and optional spice like chilli if you prefer.
6. Add boiled mince and cook for 5-10 minutes. Add crushed rice cakes just before dividing mixture and place on top of salad.
7. Top with parmesan and 40g Tzatziki dip and serve.

TIP: Take advantage of baking paper in cooking. No oil is need for the frying or the oven baked nachos. Baking paper is great to use to avoid butter or oil and make sure your nachos are nice and crisp.

Mild Spinach Nacho Treat Meal - 317 calories
At around 300 calories this meal is as pictured: a good size meal.
You won’t go hungry on this meal and it is full of nutition!
(0/5)
Categories
Chicken Egg & Poultry Meat Recipes Pork

Continental Pork & Current Dumplings with Salad – 231 calories

Low Calorie Chicken & Pork Dumplings Recipe
Low Calorie Chicken & Pork Dumplings Recipe
Serves: 8 (231 calories per serve using spring roll sauce)
Serving as pictured – 2 dumplings with salad. 
Preparation Time: 25 minutes.
INGREDIENTS
520g lean pork mince – 610 calories
2 tablespoons Ketjap Manis – 60 calories
2 egg whites – 30 calories
60g currents – 168 calories
1 teaspoon sesame oil – 90 calories
2 tablespoons of dried chives – neg
190g Chinese cabbage (approx 3 leaves) – 25 calories
50g celery leaves – 7 calories
16 rice paper wrappers – 528 calories
4 cups rocket – 40 calories
4 medium tomatoes – 120 calories
4 tablespoons Vietnamese style spring roll dipping sauce – 168 calories
OR use 4 tablespoons of Ketjap Manis –  120 calories
Ground pepper to taste – neg
METHOD
  • Slice Chinese cabbage fine and dice stems placing aside in large bowl.
  • Finely dice celery leaves and add to cabbage.
  • Add Ketjap Manis, oil, currents and chives and stir well.
  • Lastly rub in pork 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 15 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.
  • Try other fruits for different flavours like dried mango, pineapple and apple.
  • Ketjap Manis is Indonesian sweet soy sauce and thicker than regular soy sauce. We use all the time in stir fries. It has become a family favourite, replacing soy sauce more and more.
(5/5)