Low Calorie Recipe Book – Page 3 – Low Calorie Cooking Tips Everyday, Low Cost, Low Calorie, Low Fat, Low Carb and Big Flavour Recipes!

Low Calorie Farmhouse slice – 243 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

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)

Soups & Starters

Mild Cajun Vegetable Soup – 78 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

Low Calorie Recipe Book - Cajun-Veg-Soup-low-calorie-recipe-book — Low Calorie Recipe Book – Cajun-Veg-Soup-low-calorie-recipe-book

INGREDIENTS:

1 whole bunch celery (including leaves) – 100 calories
1 medium leek (270g) -89 calories
2 Massel chicken stock cubes – 17 calories
360g carrot – 108 calories
100g dried pearl barley – 152 calories
50g dried red lentils – 143 calories
1 pkt chicken noodle soup (or replace with more stock if watching sodium counts) – 152 calories
½ cup (30g) fresh finely chopped parsley – 10 calories
1½ teaspoons cumin – 12 calories
2 Tablespoons Cajun Seasoning – neg calories
1 teaspoons turmeric – 8 calories

METHOD:

Slice leek lengthwise in thin strips, then slice in to small fine pieces
Put vegetables into food processor with a blade and process until finely diced.
Add all ingredients except soup to large crockpot / slow-cooker and cover with hot water until 3/4 filled (approx. 3 litres)
Turn on high and when hot add soup then turn down low and cook for at least 5 hours.
I usually make at night and let cook over night. Makes a thick hearty soup with not too much spice for kids to eat.

Serves 10/450gm meals (78 Calories)
Recipe Total: 781 calories Makes approx 4 1/2 litres.
Freeze what you don’t use for easy meals.

(0/5)

Sauces & Toppings Sweet Dessert & Baked Goods

Sweet Greek Yogurt Cream – 79 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

Greek yogurt is great as a low-calorie, low-fat substitute for sour cream. We also use it on salads, flavouring it with seeded mustard as a dressing – yum! It can also be used to make a sweet creamy yogurt for a healthy and filling topping on fresh fruit. Greek yogurt can be used as an all-rounder saving you money, space in the refrigerator and waste.

I like to use Natvia instead of artificial sweeteners. Natvia is a Stevia plant product. Any sweeteners should be kept to a minimum if you want to be in control of that sweet tooth or carb addiction but we all love a little sweetness in our nutrition menu. Here is my recipe for Sweet Greek Yogurt Cream.

SWEET GREEK YOGURT CREAM
79 Calories / 75g per serve (serves 4)

INDREDIENTS
300g Low-Fat Greek Yogurt (I use Farmers Union 50% less fat) – 303 Calories
1 heaped teaspoon Natvia – 12 Calories
1 Teaspoon Vanilla Essence – neg Calories

METHOD: Mix together well. Use immediately or refrigerate for later.

SERVING SUGESTIONS:
Add 90g washed & cut strawberries to 100g yogurt (Approx. 121 Calories)
Add 100g thawed frozen mixed berries of any sort to 100g yogurt (Approx. 150 Calories)
Cut one medium banana, add 100g yogurt. Sprinkle 25g low-fat natural fruit muesli on top for a breakfast or dessert (Approx. 309 Calories)

(0/5)

Soups & Starters Vegetarian

Pumpkin Winter Soup – 85 calories per serve

Post author By Low Calorie Recipe Book
Post date May 24, 2013

Serves 6 (85 Calories)
Recipe Total: 510 Calories
Freeze what you don’t use for easy meals.

INGREDIENTS:
8 cups diced pumpkin
2 tsp. minced garlic
1 cup diced onion
½ tsp. Cumin
1 tsp. Nutmeg
2 Massel chicken stock cubes
4 cups water

METHOD:
1. Combine all ingredients in a large saucepan and boil until cooked. Blend with a Barmix or food processor. Add a dollop of light sour cream or low-fat Greek yogurt (optional). I prefer it without the extras.

(0/5)

Meat Recipes Pork

Indonesian Pork & Current Dumplings with Salad – 231 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

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)

Chicken Egg & Poultry

Giant Mild Chilli Chicken Dim Sims with Salad – 236 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

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)

Fish & Seafood

Quick and Easy Malaysian Tuna Parcels – 184 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

Serves: 5 (184 calories per serve)
Serving as pictured – 2 dumplings.
Preparation Time: 10 minutes.
INGREDIENTS
425g Can tuna in brine or spring water (drained) – 404 calories
150g / 2 medium carrots – 45 calories
150g Chinese cabbage – 19 calories
60g / 1 small onion – 20 calories
2 cloves garlic – 10 calories
2 tablespoons freshly squeezed orange juice (optional) – 22 calories

4 tablespoons Organic Soy Sauce – 70 calories
METHOD
Remove ends of carrot and grate with skin on. Squeeze orange juice over and rub through.
Crush garlic and dice onion finely (or process fine)
Slice cabbage fine and give a rough chop.
Combine all ingredients in a bowl except the sauce and mix well.
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 1/2 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 11 wrappers placing in steamer trays. This will take up 2 trays.
Steam for 10minutes and serve with 1 tablespoon of organic soy sauce per serve.

NOTES:

Add a green salad with a drizzle of lemon juice and you will still have a very low meal full of goodness.

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

(0/5)

Pasta Salads & Sides Vegetarian

Snow Pea Salad Crispy – 148 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

Serves: 2 as a main or 4 side salads (2/148 calories per serve, 74 calories as a side salad)

Serving pictured is smaller than a main serving.
Preparation Time: 10 minutes.

INGREDIENTS
75g / 12 large Snow peas, string removed – 20 calories
130g / ½ red capsicum – 28 calories
200g Chinese cabbage – 25 calories
25g grated carrot – 7 calories
100g / ½ cucumber – 10 calories
20g pine nuts (natural or dry fried.) – 130 calories

Dressing:
50ml Fish sauce – 21 calories
15ml / 1 tablespoon Ketjup Mantis – 41 calories
1 heaped teaspoon Nativa (Stevia) – 1 calorie
1 tablespoon finely grated young ginger – 5 calories
Juice of I lime and 1 teaspoon of the zest – 8 calories
100ml cold water

METHOD

Wash all vegetable and julienne snow peas, capsicum and cucumber.
Grate carrot and young ginger separately. Use a Microplane or very fine grater for the ginger.
Combine all vegetables reserving pine nuts) in a plastic bowl, cover and refrigerate.
Combine all dressing ingredients, cover and marinate in refrigerator until needed.
When serving pour ½ the dressing over salad and mix through with hands.
Place serving on plate and pour remainder of dressing over salad.
Note: this salad is meant to have an abundance of dripping dressing so you will see it spill out onto the plate.
Top with pine nuts.

(0/5)

Breakfast Egg Egg & Poultry

Power Eggs – 277 calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

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)

Entre & Snacks Pasta Salads & Sides Vegetarian

Pumpkin Grill – 186 Calories

Post author By Low Calorie Recipe Book
Post date May 24, 2013

One of the most simple recipes on my blog and one of my all time FAVES! This salad is sweet and filling and a treat.

Serves: 1 – 186 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
270g Butternut or Golden Nugget pumpkin – 108 calories
20g Low fat Feta – 35 calories
1 teaspoon sesame seeds – 23 calories
1 teaspoon fresh parsley, chopped fine – 5 calories
1 light spray extra virgin olive oil – 15 calories

METHOD

Cut pumpkin into thick chip shapes and microwave for 5 minutes on high.
Finely chop parsley and chop feta.
Place pumpkin on grill plate and spray with oil. Sprinkle sesame seeds on top and grill until golden.
Top with crumbled or chopped feta and fresh herbs.

(0/5)