Category: Vegetarian

Categories
Pasta Salads & Sides Vegetarian

Seasoned Vegetables & Caulirice – 243 calories

Low Calorie Recipe Book - Seasoned Vegetables & Cauliflower Rice - 243 Calories per serve
Low Calorie Recipe Book – Seasoned Vegetables & Cauliflower Rice – 243 Calories per serve

Serves: 6 (243 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
850g Parsnip – 493 calories
300g Carrots – 100 calories
620g Cauliflower – 149 calories
200g Small red onions – 60 calories
600g Red Capsicum – 150 calories
300g Bok Choy – 57 calories
Olive oil spray – 30 calories

MARINADE
1 tablespoon Red Wine Vinegar – 3 calories
1 tablespoon Olive Oil – 159 calories
1 teaspoon Sesame Oil – 41 calories
Juice and zest of 1/4 lime – 4 calories
1 teaspoon minced garlic – 3 calories

DRESSING
3 tablespoons low calorie Balsamic Dressing – 39 calories
1 tablespoon Macadamia Oil – 159 calories
1 teaspoon minced garlic – 3 calories
1 teaspoon 100% Maple syrup – 12 calories
Sea Salt Flakes

METHOD

  1. Preheat oven 180o
  2. Prepare vegetables in pieces that will cook at the approximately same time in an oven (except cauliflower). The Bok Choy and celery with be cooked in foil.
  3. Mix Marinade ingredients in a large bowl and toss vegetable pieces (except celery and Bok Choy)
  4. Place on baking paper on large oven trays and place in oven
  5. On a sheet of foil, lightly sprayed with olive oil place celery. Lightly spray celery and season with salt and pepper. Seal tightly adding extra layer of foil if needed.
  6. Repeat foil process for the Bok Choy and place celery and Bok Choy in oven.
  7. Process Cauliflower in food processor and place in microwave proof bowl fitted with a lid. Microwave 6 minutes on high just before serving roasted vegetables. Place on oven tray.
  8. Cook vegetable until well roasted.
  9. Prepare dressing and drizzle over vegetables once plated.
  10. Sprinkle with extra sea salt flakes if desired.
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Categories
Pasta Salads & Sides Vegetarian

Caulirice – 24 calories

Low Calorie Recipe Book - Caulirice - 24 Calories
Caulirice pictured with poached eggs and pepper on top

Serves: 4 (24 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
400g Cauliflower – 96 calories

METHOD

Chop cauliflower roughly and add to food processor (florets and stalk).
Serve as you would rice or couscous.
Process Cauliflower in food processor until fine.
Place in microwave proof bowl fitted with a lid.
Microwave 6 minutes on high.

Low Calorie Recipe Book - Caulirice in food processor
Caulirice in food processor

NOTES:

Caulirice can be made a day ahead and reheated in microwave before serving. This great for using left overs the next day.
Use Caulirice as a filler in fish patties too.
Replace toast under poached eggs with Caulirice.
The uses are endless!

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Categories
Vegetarian

Zucchini Puff Strips – 50 calories

Low Calorie Recipe Book - Zucchini Puff Strips - 50 calories per serve
Low Calorie Recipe Book – Zucchini Puff Strips – 50 calories per serve

Serves: 4 (50 Calories per serve)
Preparation Time: 10 minutes.

INGREDIENTS
500g Zucchini – 70 calories
2 egg whites – 32 calories
10g Parmesan cheese – 50 calories
200g Caulirice – 48 calories (see easy microwave recipe)

METHOD

Prepare Caulirice and cool in refrigerator (or make in advance and cool)
Top and tail zucchini and cut length-ways into strips approximately 4mm thick (skin on)
Beat egg whites until fluffy and peaks form, place in large bowl.
Add zucchini to egg whites and gently turn until egg covers strips.

Low Calorie Recipe Book - Zucchini Puff Strips - 50 calories per serve
Prepared ready for baking

Lay individually on tray covered with baking paper.
Sprinkle Caulirice over each slice.
Finely grate Parmesan over the Caulirice and place in moderate oven.
Bake 30 minutes.
Serve seasoned with crushed sea salt flakes.

Low Calorie Recipe Book - Zucchini Puff Strips
Cooked and ready to enjoy!
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Categories
Soups & Starters Vegetarian

Creamed Cauliflower Soup – 104 calories

Low Calorie Recipe Book - Creamed Cauliflower Soup - 104 Calories per serve
Low Calorie Recipe Book – Creamed Cauliflower Soup – 104 Calories per serve

Serves: 8 ( 104 Calories per serve – approximately 2 cups per serve)
Total calories per recipe: 952

Preparation Time: 5-10 minutes.
Cooking time: 40-50 minutes

INGREDIENTS
1 tablespoon MCT oil (or other cooking oil) – 85 calories
100g onion – 27 calories
3 garlic cloves – 15 calories
3 medium carrots (200g) – 60 calories
1 teaspoon ground cumin – 3 calories
1/2 teaspoon nutmeg – 8 calories
10g Basil pesto – 45 calories
10g fresh or frozen parsley – 4 calories
1 Massel stock cube – 8 calories
1 large head of cauliflower – 800g – 200 calories
1 large potato (350g) – 245 calories
100g Greek natural yogurt – 129 calories
7 cups water
Freshly ground salt and pepper (to taste)
Smoked paprika – neg

METHOD

Dice onion or use frozen diced onion.
Finely dice garlic and carrots
Add oil to heated pan. Add garlic, onion, carrot, parsley, basil pesto, cumin, and nutmeg and cook 3-4 minutes.
Chop cauliflower head roughly and add to mixture with water and crumbled stock cube, salt and pepper.
High simmer for 20 minutes. Add yogurt (optional) and blend until smooth.
Garnish with a sprinkle of smoked paprika if desired.
Serve with 4 pappadams cooked this way and add only 50 calories!

NOTES:
This is a mild soup so if you like heat add chili or a hot paprika garnish.

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Categories
Entre & Snacks Pasta Salads & Sides Soups & Starters Vegetarian

Low Fat Pappadams – 50 calories

Low Calorie Recipe Book - Low Fat Pappadams - 50 calories

Low Calorie Recipe Book – Low Fat Pappadams – 50 calories

 

We love Indian food and pappadams are a treat in our house.

If you want no oil pappadams simply microwave on high for 60-90 seconds and watch them puff up!

4 pappadams cooked this way can be added to soup and other meals as a side treat costling only 50 calories – enjoy!

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Categories
Entre & Snacks Vegetarian

Apple on Rye – 180 calories

Low Calorie Recipe Book - Apple on Rye - 180 calories
Low Calorie Recipe Book – Apple on Rye – 180 calories

Serves: 1 (180 Calories per serve)
Preparation Time: 5 minutes.

INGREDIENTS
2 Tablespoons Sweet Ricotta Cream (see recipe page: ) – 90 calories
2 Rye Cruskits – 40 calories
1 small apple (100g) – 50 calories
Pinch Cinnamon – neg

METHOD

Wash and peel apple.
Lay Cruskits on plate and spread with Sweet Ricotta Cream.
Grate half an apple over the spreads.
Sprinkle with spice and serve.

NOTES:
This is one of my preferred lunches when I am too busy to stop and being a sweet-tooth. I enjoy this as a sweeter lunch.

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Categories
Sweet Dessert & Baked Goods Vegetarian

BIG Chocolate Fruit Muffins – 200 calories

Healthy Low Fat Chocolate Fruit Muffins - 200 calories each
BIG Chocolate Fruit Muffins – 200 calories each

I created these to substitute my hubby’s choc muffin fetish. He would stop off to grab a 600-700 Calorie muffin 3 days a week. As he is training I made these after some “sweetness” tweaking and he is happier and healthier. It is not the same as a double choc giant muffin but they are pretty tasty and an easy swap. Sorry the dark chocolate pictured on the plate is not included. Eat that and you can add another 50 calories per square.

200 Calories each (Makes 26 x 85g muffins)
Total recipe: 5189 Calories

INGREDIENTS
2 cups Wholemeal S.R Flour – 980 Calories2 cups Plain S.R Flour – 980 Calories
1 Tbsp. baking powder – 15 calories
120G Instant Oats – 460 Calories
100g Choc Bits (1/2 cup) – 511Calories
270g Fruit Medley – 736 Calories
50g Sunflower Kernels – 286 Calories
1 ½ cups unprocessed bran – 150 Calories
¼ cup Lemon jest (grated rind) – 15 Calories
I Tbsps. Cinnamon
1 Tbsp. Nutmeg
370g grated carrot – 110 Calories
100g Molasses – 282 Calories
70g Canola Omega 3 Spread – 404 Calories
2 cup low-fat milk – 250 Calories
3 tsp. No Egg (natural egg replacer) – 27 Calories
1 cup water

METHOD
1. Prepare muffin trays with light spray of oil. Preheat oven to 180 degrees (fan-forced preferred)

2. Sift flour and baking powder together into a large bowl.

3. Stir in all the dry ingredients. Add grated carrot and mix well. Make well in centre of mixture.

4. Melt butter in microwave for 25 seconds in a cereal bowl.

5. Add milk, molasses and prepared No Egg to melted spread and pour into dry mix.

6. Lightly fold mix adding enough of the water to make a thick but wet muffin mix. DO NOT OVER MIX. Mix only until just combines and spoon into muffin trays dividing into 26 portions.

7. Sprinkle with a dusting of extra cinnamon if desired and bake for approximately 20-30 minutes

8. Bake in hot over 200 degrees until cooked and golden. Cool on tray. Store in airtight container or freeze

TIP: No Egg is replacing 3 egg whites. If you want to use egg whites just adjust the calories – approx. 15 calories per egg. Use whatever dried fruit you like instead of the fruit medley. Keep refrigerated or freeze what you don’t need as they don’t have preservatives in them and are best fresh.

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Categories
Pasta Salads & Sides Vegetarian

Sunny Chickpea Salad – 167 calories

Sunny Chickpea Salad - 167 Calories per serve
Sunny Chickpea Salad – 167 Calories per serve

Serves: 4 (167 Calories per serve )
Total calories per recipe: 667

INGREDIENTS
200g Seafood salad extender – 190 calories
400g Canned Chickpeas (drained) – 328 calories
4 Cups Asian lettuce Salad Mix – 40 calories
50g Yellow capsicum – 10 calories
200g Continental cucumber (skin on) – 20 calories

DRESSING:
50g Low-Fat Yogurt – 44 calories
20g Dijon Mustard – 25 calories
1/2 lemon – 10 calories

METHOD
Wash Asian mix and divide onto plates.
Roughly chop seafood salad and place into large bowl.
Slice cucumber on angle and cut slices in half. Seed and chop capsicum.
In a mug or small container mix together yogurt and mustard until well combined.
Place seafood, chickpeas, capsicum and cucumber in a bowl and stir through dressing.
Divided mixture onto Asian lettuce and add a squeeze of lemon juice to serve.

NOTES:

I recommend you don’t skip the last step. The lemon juice is important for the taste of this dish.
Remember to drink water!

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