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
Pasta Salads & Sides Vegetarian

Feta Vegetables Bake – 107 calories

Low Calorie Recipe Book - Feta Vegetables Bake - 107 calories
Low Calorie Recipe Book – Feta Vegetables Bake – 107 calories

Serves: 6 (107 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
50g Reduced fat Feta Cheese – 80 calories
1 pkt cheese sauce – 404 calories
200g Cauliflower – 50 calories
300g Broccoli – 55 calories
125g Zucchini – 15 calories
Paprika to dust – Neg calories
Olive oil spray – 30 calories

METHOD
Prepare oven tray with light spray of olive oil.
Cut into small pieces or florets and steam Cauliflower and broccoli in microwave steamer for 6 minutes on high. Place on oven tray.
Prepare cheese sauce with hot water (not milk) and pour over vegetables.
Crumble feta cheese on top and sprinkle with paprika.
Bake in moderate oven 15-20 minutes until browned.

NOTES:
Cheese sauces can vary so check calories. This is a speedy recipe for busy people but you can make your own cheese sauce and adjust the calories to suit.

Consider topping this dish with garlic powder or other herbs for variation.

(4/5)
Categories
Low Calorie Recipes Sweet Dessert & Baked Goods

Chocolate Black Bean Mud Cake – 87 calories

Black Bean Mud Cake Recipe - Low Calorie Recipe Book
Black Bean Mud Cake Recipe – Low Calorie Recipe Book

This recipe is so easy to make. It is basically a melt, mix and throw together that tastes incredible! You would get the chocolate gnash that comes with mud cake but the cake is so moist I bet no one would notice the difference. You have the added benefit of the super-food cacao being the chocolate taste instead of cocoa, rich in anti-oxidants and a much better choice.

*Be warned though: just as mud cake is very tempting; watch the potions with this cake too!

87 calories each (Makes 2 loaves – 14 slices each)
Total recipe: 2431 Calories
INGREDIENTS
400g black beans (cooked) – 580 calories
1 tsp. baking powder – 5 calories
1/2 tsp. Bi-carbonate Soda – 2 calories
1 tbsp vanilla extract – 8 calories
40g Cacao (pure raw chocolate powder) – 196 calories
2 Tablespoons instant coffee – 0 calories
Pinch salt – 0 calories
125g butter – 740 calories
5 extra large whole eggs (70g) – 500 calories
100g sugar – 400 calories
METHOD

  1. Place black beans in large bowl food processor and process until smooth.
  2. Add all dry ingredients and give a quick process until roughly combined.
  3. Place butter in microwave and heat on 60% for 2 minutes or until melted (or melt on stove top gently)
  4. Add butter to bean mixture and combine using pulse setting.
  5. Add eggs one at a time until well combined.
  6. Pour into 2 non-stick loaf pans (I use silicon loaf pans)
  7. Bake in a fan-forced oven on moderate heat (180 degrees) for approximately 45 minutes or until skewer comes out clean.

 

Black Bean Almond Mud Cake Slice Recipe - Low Calorie Recipe Book
Black Bean Almond Mud Cake Slice – In this one I added a few roughly chopped almonds and made a slice.

TIP:

Watch the cooking time to ensure a dense moist cake. Remove from oven as soon as the skewer can be removed cleanly. If you use a shallow baking pan the cake may cook quicker but I prefer the dense inside of mud cake and so prefer a high pan for this recipe.

(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
Fish & Seafood

Salmon On The Mount – 310 calories

Low Calorie Recipe Book - Salmon On The Mount - 310 calories

Low Calorie Recipe Book – Salmon On The Mount – 310 calories
 

The patties are very soft and you will need to take care turning them. This is not a recipe for the heavy handed but if you want a fish patty without all the breadcrumbs or flour it is worth the juggling act. Besides they taste great!

Serves: up to 6 (310 Calories per serve – makes 12-14 patties & Caulirice)
Total calories per recipe: 1860

Preparation Time: 10 minutes

INGREDIENTS – Patties
2 x 415g tins Pink Salmon (drained) – 1072 calories
120g Onions/ shallots – 40 calories
2 medium Carrots (200g) – 64 calories
2 large egg whites – 32 calories
1 Tablespoon Lemon Grass Paste – 28 calories
100g light Ricotta cheese – 78 calories
Freshly ground black pepper.

Caulirice, double recipe made with 800g cauliflower – 192 calories (see easy microwave recipe)

INGREDIENTS – Cranberry Curry Sauce
80g dried cranberries – 259 calories
1 teaspoon curry powder – 14 calories
1/2 teaspoon minced garlic – 3 calories
Massel stock cube – 25 calories
1 teaspoon guar gum – 9 calories
1 teaspoon olive oil – 44 calories
2 cups water

METHOD: Patties
Peel and quarter onion and place in food processor.
Leaving skin on top carrot and cut into chunks and place in food processor. Processor until fine.

Place in microwave proof bowl fitted with a lid.
Microwave 6 minutes on high and set aside to cool.
Drain Salmon and place in food processor with lemon grass paste, Finely slice spring onion and add to salmon.
Pour into large bowl and add cooked carrot & onion to salmon and mix well.
Drop into non-stick frypan turning once well-browned.
Prepare Caulirice just before serving (8 minutes)

METHOD: Cranberry Curry Sauce
Place cranberries, curry powder, garlic, stock cube and water in a small saucepan.
Bring to the boil then turn to a simmer for 10 minutes.
Combine oil and guar gum well.
Using a Barmix or processor, process sauce until 1/2 berries are smooth.
Turn up heat and gradually stir in oil gum mixture to thicken gravy.
Serve patties on bed of Caulirice and serve topped with Cranberry Curry Sauce

(0/5)
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
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
Entre & Snacks Vegetarian

Satay Apple Bites – 343 calories

Low Calorie Recipe Book - Satay Apple Bites - 343 calories
Low Calorie Recipe Book – Satay Apple Bites – 343 calories

Sometimes the most simple and quick recipes are the most enjoyable. This is a snack I like to make in a hurry. It is refreshing and filling enough as a lunch taking little time to prepare. The curry powder really makes it unique.

Serves 1 (4 biscuits)
Recipe Total: 33 Calories

INGREDIENTS:
1 small (150g) apple – 75 calories
1 tsp. Unhulled organic tahini – 39 calories
120g (1/4 cup) low fat cottage cheese – 103 calories
20g red capsicum – 4 calories
4 Rye Cruskits – 102 calories
Pinch curry powder – 2 calories
METHOD:

  1. Dice red capsicum.
  2. Spread Tahini over Cruskits and then spread over cottage cheese.
  3. Grate apple on top and sprinkle with curry powder.
  4. Top with red capsicum.

 

 

 

(0/5)
Categories
Fish & Seafood

Zucchini Cottage Slice with Herb Fish – 450 calories

Low Calorie Recipe Book - Zucchini Cottage Slice with Herb Fish - 450 calories
Low Calorie Recipe Book – Zucchini Cottage Slice with Herb Fish – 450 calories

Zucchini Cottage Slice with Herb Fish – 450 Calories per serve
Serves: 8 (450 calories per serve)
Preparation Time: 25 minutes.

INGREDIENTS
850g zucchini – 102 calories
60g Vita-Weat Biscuits – 258 calories
Freshly ground black pepper.
400g lite cottage cheese – 368 calories
Small onion – 20 calories
6 green stuffed olives – 30 calories
5 cloves garlic – 25 calories
2 tablespoons grated Parmesan – 70 calories
1 desert spoon dried mint – neg
1 desert spoon dried parsley – neg
1/4 cup (30ml) extra virgin olive oil – 550 calories

Juice of 1/2 lemon – 15 calories
Fish per person: 200g white filleted fish thawed or fresh & 3 slices fresh lemon each – 200 calories each
1x 100g red skinned potato per person – 70 calories each
Coconut oil spray & foil to wrap fish. (calories include in above)

Low Calorie Recipe Book - Zucchini Cottage Slice with Herb Fish - 450 calories
Cooked Cottage Zucchini Slice

METHOD

  1. Brush herb mixture over sliced zucchini
  2. Wash & slice zucchini into 3mm slices and set aside. Slice onion fine and set aside separately.
  3. Using a food processor * roughly process Vita-Weat biscuits. Place cottage cheese in bowl and stir in crushed biscuit.
  4. In food processor finely process olives, garlic, mint, parsley, lemon juice and oil. Place 2 teaspoons of the mixture aside for the fish.
  5. Lightly spray a lamington tray or 17x30cm casserole dish with coconut oil.
  6. Divide zucchini into 3 portions and layer the first on the base of the tray. Brush zucchini with oil paste and top with 1/3 cheese and biscuit mixture crumbling over evenly.
  7. Repeat process twice more ending with the cottage mixture. Top with Parmesan.
  8. Place in moderate oven and bake for 50-60 minutes
  9. Cut of enough foil to cover a fish fillet and lay on bench. Lightly spay with coconut oil and place one fillet on each piece of foil.
  10. Brush fillets with the remainder of the herb mixture and lay 3 slices of lemon on top. Seal fish completely and place in oven on tray after zucchini slice has cooked for 20 minutes.
  11. In the last 6 minutes cook potatoes in microwave on high and serve one with 1/8 of the slice. Remove foil from fish by placing on plate, opening foil, tearing in two and then sliding out from under fish.
Low Calorie Recipe Book - Cooked Cottage Zucchini Slice
Steps to layering Cottage Zucchini Slice

NOTES:
Prepare extra fish and freeze for easy baking another day.
Prepare double herb mixture and freeze in ice-cube trays for basting other meals.
Olive oil can be used in place of the coconut oil. Omitting the Parmesan is not preferable as it is what gives the top a tasty cheese flavour.
Slice can be reheated the next day and tastes just as good.
* I use a small hand-mix type processor for many of my recipes. It is smaller and less cumbersome to use and clean.

(0/5)
Categories
Fish & Seafood

Roasted Eggplant & Tuna Crunch – 250 calories

Low Calorie Recipe Book - Roasted Eggplant & Tuna Crunch - 250 calories per serve
Low Calorie Recipe Book – Roasted Eggplant & Tuna Crunch – 250 calories per serve

Serves: 6 (250 calories per serve)
Preparation Time: 20 minutes.

INGREDIENTS (Eggplant)
630g small long purple eggplants – 132 calories
100ml Mild Mexican Sauce – 42 calories
1 teaspoon Sesame Oil – 41 calories
1/4 cup fresh parsley sprigs) – 6 calories
1 tablespoons Worcestershire sauce – 15 calories
5g Parmesan cheese, block for fine grating – 23 calories
Freshly ground black pepper.

INGREDIENTS (Tuna Crunch and vegetables)
1 large red onion (60g) – 20 calories
2 large cos lettuce leaves (or substitute) – 9 calories
60g Wholegrain Sakata Rice Crackers – 238 calories
100g mushrooms – 25 calories
400g Tinned tuna in brine (drained) – 357 calories
1 large egg – 84 calories
50ml Mild Mexican Sauce – 21 calories
100g light ricotta cheese – 126 calories
5g Parmesan cheese, block for fine grating – 23 calories
Freshly ground black pepper.

METHOD (Tuna Crunch and vegetables)

Roasted Eggplant & Tuna Crunch
Roasted Eggplant & Tuna Crunch

Wash, dry and cut eggplant in half length-ways.
Finely chop parsley and place in a bowl with all ingredients except Parmesan cheese and mix well with a fork.
Place eggplant in bowl and coat with sauce mixture.
Place coated eggplant on baking paper on an oven tray and season with salt and pepper.
Using a fine grater or micro-plane grate Parmesan over the top of the eggplant.

Roasted Eggplant & Tuna Crunch
Roasted Eggplant & Tuna Crunch

Place under grill turning every 2 minutes until cooked.(approx 6-8 minutes)
Return to oven a few minutes before Tuna Crunch is ready to ensure the vegetables are served hot.

METHOD (Tuna Crunch and vegetables)

Place lettuce leaves on baking dish as base.

Place lettuce leaves on baking dish as base.

Drain tuna and place in food processor with rice crackers mushrooms (reserve one for decoration) and egg and process until smooth.
Spread tuna mix over lettuce base and top with ricotta cheese.

grilled-eggplant-and-tunacrunch-(6)
Spread tuna mix over lettuce base and top with ricotta cheese.
grilled-eggplant-and-tunacrunch-(7)
Using a fine grater or micro-plane grate Parmesan over the top of dish.

Using a fine grater or micro-plane grate Parmesan over the top of dish.
Season with salt and pepper.

Place in moderate oven for 20-30 minutes or until baked and golden.

Baked Tuna Cruch!
Baked Tuna Cruch!

6-7 minutes before serving microwave 3 single serve mixed microwave vegetable bags to serve with meal.
Place small spoonful of sauce ob top of microwaved vegetables upon serving.

NOTES:
The veggie bags I used were Heinz Steam Fresh. The varieties vary and this one was one of the higher calorie vegetable combination but I felt better colour for the dish.

(0/5)