Categories
Fish & Seafood

Salmon Better Burgers – 112 calories per burger

Low Calorie Recipe Book - Salmon Better Burgers - 112 calories per burger
Low Calorie Recipe Book – Salmon Better Burgers – 112 calories per burger

They taste awesome!

Makes 15 x 80-90g burgers. Preparation Time: 15 minutes

INGREDIENTS
2 x 415g tins Pink Salmon (drained) – 1050 calories
4 cloves garlic – 20 calories
115g Onions – 35 calories
3 spring onions – 15 calories
2 medium Carrots (200g) – 64 calories
2 large egg whites – 32 calories
Zest and juice of 1 lemon – 25 calories
6g fresh ginger – 5 calories
110g oat bran (3/4 cup) – 390 calories
1 teaspoon olive oil – 44 calories

METHOD

Grate carrot with skin on and set aside in large bowl.
Peel and quarter onion.Peel garlic and roughly chop spring onion.
Place onion, garlic, spring onion, ginger and 1 can of salmon in food processor and pulse until chopped fine but not mash.
Add oat bran, lemon zest and pulse lightly again until combined.
Add onion mix to carrots. Pour in remaining can of drained salmon, lemon juice, egg whites and mix until combined.
Mixture should be solid enough to pat into balls with hands. Divide mixture into 15 (approximately 1/3 cup portions) and pat into burger shapes and place on plate.
Refrigerate until ready to cook. (Can be cooked straight away)
Heat a non-stick frypan and add olive oil – Do not let smoke!
Place burgers in frypan turning once until well-browned approximately 2-3 minutes either side.
Serve with desired salad or side vegetables.

NOTES
The patties are soft and do not need any dressing. The lemon zest is the magic ingredient in this dish and a favourite in our home now! Burgers can be frozen for quick dinners in busy households.

(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
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.

(0/5)
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!

(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
Sweet Dessert & Baked Goods

Low Calorie Fruit Muesli Cookies – 52 Calories each

Low Calorie Recipe book - Fruit Muesli Cookies - 52 Calories each
Low Calorie Recipe book – Fruit Muesli Cookies – 52 Calories each

My husband like the Carmans muesli cookies as they are a more filling cookie, moist and rather tasty. Unfortunately they are quite pricey for us too so I took on the challenge to make something similar, less costly, lower in calories and perhaps even more natural. My special man can have almost 4 for the calorie count of one now and I have a low-calorie biscuit option now too. Kids loved them also.

52 Calories each / 25g (Makes 38)
Total recipe: 1991 Calories

INGREDIENTS
2 Cups Wholemeal S.R Flour – 980 Calories
1 Tbsp. baking powder – 15 calories
3 Cups Coles Natural 97% Muesli – 1014
1 ½ cups unprocessed bran – 150 Calories
¼ Cup Lemon jest (grated rind) – 15 Calories
¼ Cup desiccated Coconut – 165 Calories
¼ Cup / 50g Natvia – 43 Calories
70g Canola Omega 3 Spread – 404 Calories
1 Cup low-fat milk – 125 Calories
1 Cup water
1 egg (lightly whisked) – 60 Calories
1 Teaspoon Vanilla Essence – neg Calories
I Tbsps. Cinnamon

METHOD
1. Prepare trays with baking paper so you don’t have to use oiled trays. Preheat oven to 200 degrees (180degrees fan-forced)

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

3. Stir in all the dry ingredients and make a well in the centre.

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

5. Add milk, essence and egg to melted spread and pour into dry mix.
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 onto baking paper dividing into 38 portions.

6. Sprinkle with a dusting of cinnamon and bake for approximately 20-30 minutes

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

(0/5)
Categories
Sweet Dessert & Baked Goods

Organic Coconut Almond Loaf – 86 calories per slice

Low Calorie Recipe Book - Organic Coconut Almond Loaf - 86 calories per slice
Low Calorie Recipe Book – Organic Coconut Almond Loaf – 86 calories per slice

Makes 3 loaves, cut into approximately 12 slices (86 calories per slice)

Preparation Time: 10 minutes.
Cooking Time: 25 + 15 minutes.

INGREDIENTS
300g organic coconut flour – 195
200g organic brown rice flour – 445 calories
200g Natvia Sweetener – 60 calories
2 tsp baking powder – 10 calories
8 eggs – 640 calories
1 cup organic almond milk – 105 calories
2/3 cup water
2 tsp/caps vanilla essence – 5 calories
250g roasted almonds – 1615 calories

METHOD

Mix together the flours, Natvia and baking powder.
Whisk together the eggs. Milk water and vanilla then gradually stir in the dry ingredients until well combined
Pour onto floured board or bench top and add almonds until well combined.
The mixture should feel damp, a bit crumbly but not sticky.
Press into individual muffin pans.
Place onto a baking paper lined oven tray and bake in a pre-heated oven at 180oC for 20-25 minutes
Cool, refrigerate in foil.
Slice each loaf into 12 slices before serving, only after refrigerating.

Low Calorie Recipe Book - Organic Coconut Almond Loaf - 86 calories per slice
Loaves ready for baking.

 

NOTES
The milk, water and additional eggs are added to bind the loaves but this loaf is CRUMBLY! You must refrigerate the loaf before attempting to slice it carefully with a sharp (not serrated) knife.
This is a nourishing and filling dense cake and should fill the sweet carving and afternoon hunger better.

(0/5)
Categories
Entre & Snacks Sweet Dessert & Baked Goods

2 Minute Creamy Apple Desert – 167 calories

Low Calorie Recipe Book - 2 Minute Creamy Apple Desert - 167 Calories
Low Calorie Recipe Book – 2 Minute Creamy Apple Desert – 167 Calories

Preparation Time: 2 minutes.
Cooking Time: 2 minutes.

INGREDIENTS
1 large Pink Lady apple (200g without core) – 100 calories
Dusting of mixed spice or cinnamon – neg – 1 calorie
50gm Low Fat Yogurt – (39 calories) – check your brand for calories as they can vary
3-4 dry roasted almonds (5g) – 27 calories

METHOD

Wash and cut apple into segments and place on microwave proof plate.
Dust with mixed spice or cinnamon
Microwave on high 2 minutes (maximum)
Allow to cool a minute, then add yogurt.
Sprinkle with chopped almonds.
Sprinkle with spice and serve.

NOTES:
This is one of my preferred deserts when I am looking for a sweet fix but not really hungry. It satisfies you much more than a piece of cake or biscuits and doesn’t leave me looking for another snack minutes later.
I used an apple cutter that removes the core but leaves the skin on.
If this is a regular treat make up bulk almonds to save time but make sure you watch the portion. It is amazing how little you need to get the nice nutty topping and with the yogurt a little more ’filling’ protein in your day.

(0/5)
Categories
Sweet Dessert & Baked Goods

Banana & Coconut Minis – 67 calories

Low Calorie Recipe Book - Banana & Coconut Minis - 67 Calories each
Low Calorie Recipe Book – Banana & Coconut Minis – 67 Calories each

67 calories each. Makes 36 mini muffins.
Recipe total: 2436 calories

INGREDIENTS:
1 cup Rice flour (100g) – 532 calories
1 cup Organic coconut flour (160g) – 415 calories
1 cup low fat milk – 115 calories
40g Walnuts – 278 calories
1 teaspoon gluten free baking powder – 5 calories
1/4 cup dark brown sugar (50g) – 195 calories
1/4 cup rice bran oil – 550 calories
4 egg whites – 60 calories
1 medium banana – 100 calories
1/4 cup (15g) shredded coconut – 101 calories
Baking spray – 60 calorie allowance for oiling – omit if you use paper patty pans.

METHOD:

Preheat oven to 180 degrees on fan forced setting. Sparingly spray non-stick muffin baking tins or lay out paper pans.
Chop walnuts and place in bowl with flours, baking powder, and brown sugar.
Mash banana with a fork and add oil, egg whites and rice milk. Mix roughly.
Add wet ingredients to dry and mix until combined. Add a little water if you need the mixture to be a bit sticky.
Spoon generously into 3 x 12 hole mini-muffin trays and press down a little to ensure they are not too crumbly when cooked and fall apart.
Top with shredded coconut.
Bake in moderate oven for 20-25 minutes or until lightly browned . Cool on a wire rack.

RECIPE TIPS:

These muffin are moist and heavy but not hard. They are crumbly in texture and very mouth watering. If you love coconut you will adore this recipe. These are also quite filling for a small snack. The coconut dominates the banana but you still enjoy the banana flavor.

(0/5)
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.

(0/5)