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
Entre & Snacks

Cheesy Rye Snacks – 70-80 calories

Use sheets of mountain bread or pita bread as savoury snacks with a light dip. Mountain bread is the lightest. 1/2 sheet sprinkled with garlic powder, baked in the oven until crisp on baking paper and no oil will give you a treat at around 70 Calories. I use Rye mountains bread.

A light sprinkle of grated parmesan is very tasty. Add 10 grams per ½ sheet for a snack of 98 Calories.
Try a thin layer of tomato paste and herbs for a pizza style chips and low calories.
Hot and spicey: A light spray with water and dust with chilli powder (don’t breath it in!)
Use plain nacho chips in this recipe: Mild Spinach Nacho Treat Meal

See how the kids can get involved HERE

Low Calorie Recipe Book new recipe

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Categories
Low Calorie Cooking Tips

Encouraging kids to eat healthy by playing healthy.

Getting the whole family to eat healthy can sometimes be a challenge. Kids can be quite agreeable if you get them involved with the cooking process and make it fun. My littlies love Nachos, so we make a healthy version from mountain bread. You can give the kids a pair of scissors and they can cut out their own shapes. They can make teddy bears or any shape that appeals to them. being more interactive encourages healthy eating.

Pop the shapes into the oven on baking paper to crisp up. Then add a lean topping: Fried lean mince (can boil first to get fat out if you wish), tomato salsa (made form fresh tomatoes and herbs), avocado and a sprinkle of shaved parmesan. Cut out a few hearts for dad or mum and he/she will love it too!

Get creative with your cooking and think of ways to make it an activity for the kids. Post any ideas you come up with. I would love more for my family too.

See our healthy nacho recipe here: Mild Spinach Nacho Treat Meal
Make some cheese rye snack from the mountain bread.

Encouraging kids to eat healthy by playing healthy.
Encouraging kids to eat healthy by playing healthy.
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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!
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Categories
Breakfast Egg Egg & Poultry

Tasty Bacon Omelette – 170 calories

Tasty Bacon Omelette - 170 calories
Tasty Bacon Omelette – 170 calories

Omelettes are one of the best light but filling meals you can have to keep on track with a low calorie eating plan. These are my back stop for staying on track even when I am not so disciplined. They can keep the calories much lower for the day. Use whites instead of whole eggs whenever you can to save you calories and fat intake.

INGREDIENTS:
½ med zucchini (125g), grated – 15 Calories
3 mushrooms sliced (60g) -15 Calories
½ cup diced onion or leek (30g) – 10 Calories
1 tbsp. Hormel Real Bacon pieces – 25 Calories
Fresh finely chopped parsley – neg Calories
2 egg whites and 1 whole egg – 105 Calories

METHOD:
Sauté onion and mushrooms and add zucchini spreading over the frypan. Pour over whisked egg and sprinkle with bacon & parsley. Cook until done. Fold over with spatula and serve.

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Categories
Sweet Dessert & Baked Goods

Lemon and Poppy Seed Muffins – 87 calories

LEMON POPPY SEED MUFFINS Great for a sweet treat or the kid's lunch box. Only 87 Calories each!
LEMON POPPY SEED MUFFINS
Great for a sweet treat or the kid’s lunch box. Only 87 Calories each!

87 calories each. Makes 43 small muffins.
Total recipe = 3747 calories (Halve recipe for a smaller batch)
INGREDIENTS:

2 cups S.R flour – 1110 calories
2 cups Wholemeal Pain flour – 980 calories
4 tsp. baking powder – 20 calories
4 tbsps. poppy seeds – 180 calories
1/2 cup brown sugar – 480 calories
4 heaped tsp. No egg (egg replacer) – 20 calories (if using real eggs add extra cals)
2 tsp. vanilla extract – 10 calories
2 cups low-fat milk – 260 calories
1/4 cup canola oil – 550 calories
200ml freshly squeezed lemon juice – 52 calories
Ground cinnamon
Baking spray – 85 calorie allowance for oiling – omit if you use paper patty pans.

METHOD:

Preheat oven to 160 degrees on fan forced setting. Sparingly spray non-stick muffin baking tins or lay out paper pans.
In a large mixing bowl, sift together both flours, baking powder, and add poppy seeds.
In another mixing bowl, whisk together brown sugar, no-eggs, vanilla, milk, oil, lemon zest, and lemon juice.
Using a rubber spatula, fold the wet ingredients into the dry, just enough to combine. The batter will be very fluffy.
Divide the batter among the muffin cups with a heaped dessert spoon and dust with cinnamon.
Bake for 15-20 minutes, until lightly browned and a toothpick inserted into the centre of a muffin comes out dry. Cool on a wire rack.

RECIPE TIPS:

Reduce calories by replacing flour with stoneground flour. Stoneground = 280 Calories per 140g (cup) compared to wholemeal at 490 calories.
If you like a stronger lemon flavour add 1 tsp. lemon essence. (We prefer more natural ingredients)
Replace lemon zest and juice with orange for a change.
Freeze small batches to avoid picking at these yummy treats.
They are ideal for kid’s lunch boxes.
Replace oil with butter if you don’t want to use trans fats at all. Try near equivalent calories – 75g butter. (I plan to do this in future)

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Categories
Fish & Seafood

Seafood Stir-fry with lentils – 308 calories

Seafood Stir-fry with lentils - 308 calories per serve
Seafood Stir-fry with lentils – 308 calories per serve

Serves: 6 (308 Calories per serve – approximately 79 Calories per 100g)
Total calories per recipe: 1911

Preparation Time: 10 minutes.

INGREDIENTS

420g Yellow capsicum & or yellow peppers – 90 calories
200g Carrots – 10 calories
300g Zucchini – 36 calories
820g Seafood salad extender – 805 calories
400g Can of brown lentils (drained) – 292 calories
400g Can of corn kernels (drained) – 292 calories
300g Frozen sliced beans – 120 calories
60g Fish sauce – 34 calories
60g Oyster sauce – 90 calories
1 teaspoon Sesame oil – 45 calories
1 tbsp. Grated fresh ginger – 5 calories

METHOD

Wash and roughly chop peppers, carrots and zucchini into small pieces. Add beans, stir and set aside.
Roughly chop seafood salad and place into large bowl.
Drain lentils and corn and add to seafood.
In a mug or small container mix together sauces and oil.
Heat no-stick wok or fry-pan and add vegetables, frying until cooked.
Add seafood, lentils and corn and heat through.
Lastly add sauce mixture and stir though. Divided mixture into 6 potions and serve.

NOTES:
SEAFOOD SALAD:
I buy the blank label 1kg packets of Seafood Salad in the frozen section of the supermarket and keep in the freezer for convenience.

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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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Categories
Chicken Egg & Poultry Pasta Salads & Sides

Healthier Carbonara with Chicken – 317 calories

Healthier Carbonara with Chicken - 317 Calories per serve
Healthier Carbonara with Chicken – 317 Calories per serve

Serves: 12 (312 Calories per 325g serve – approximately 97 Calories per 100g)
Total calories per recipe: 3750

Preparation Time: 10 minutes.

INGREDIENTS
1 teaspoon minced garlic – 15 calories
1 cup chicken stock – 8 calories (Use stock to keep vegetables or meat from sticking as you stir-fry)
600g Broccoli (2 small heads) – 110 calories
420g Red and Green capsicums (approx 3 medium) – 90 calories
560g Carrots – 180 calories
120g Diced Onion (1cup) – 40 calories
500g Chicken breast fillets (no Skin) – 750 calories
80g Bacon (trimmed of all fat and rind & diced) – 160 calories
500g Vetta High Fibre Low GI Pasta – 1830 calories
560g Jar Dolmio Carbonara pasta sauce – 592 calories

METHOD

Wash and finely chop capsicum, carrots and onions (or use frozen onion) placing carrots in one bowl and capsicum & onion in another.
Cut stalks off broccoli heads and chop finely and add to carrots. Cut heads into bite size florettes and place in another bowl.
Cut chicken breasts into small bite size pieces and set aside.
Bring to the boil approximately 4 litres of water in large saucepan for cooking pasta. Add pasta and cook until entente.Drain pasta and set aside.
While cooking pasta heat a large wok or non-stick fry-pan, add garlic stirring for 30 seconds then add carrots and broccoli stems. Stir-fry until almost cooked through and set aside.
Use stock a little at a time to keep vegetables or meat from sticking as you cook each ingredient.
Next add bacon pieces and onion and cook well. Set aside.
Add chicken to pan and cook through. Make sure you don’t overcook and dry out the chicken. Set aside with bacon and add the pasta sauce and stir through.
Add broccoli tops and capsicum to pan adding a little stock and cook with lid on. This will make the broccoli bright and green!
Place all ingredients back into the wok/pan and stir through. Cook for about 5 minutes or until you are sure the meat is cooked.
Serve on its own in a bowl or with a side salad.
Freeze left overs for ready made low-calorie hunger buster meals.

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Categories
Fish & Seafood

Tuna & Cheese Bake – 300 calories

Low calorie recipe - Tuna & Cheese Bake - 300 calories per serve
Tuna & Cheese Bake – 300 calories per serve wiht salad and bread

Serves: 3-4 (197-263 Calories per serve)
Preparation Time: 15 minutes.
INGREDIENTS

60g Light Ricotta – 61 calories
185g tin Tuna in springwater (drained) – 144 calories
40g Mushrooms – 10 calories
100g Carrots – 30 calories
25g onion – 7 calories
400g Zucchini – 48 calories
25g Potato flour – 80 calories
50g corn kennels – 105 calories
4 egg whites – 60 calories
30g Ground almonds – 174 calories
10g Parmesan cheese – 39 Calories
Coconut or olive oil spray – 30 calories
METHOD

Prepare baking tray with light spray of coconut or olive oil.
Dice mushrooms and grate carrot and zucchini.
Add all ingredients except for almonds in bowl and mix throughly.
Sprinkle with ground almonds.
Bake in moderate oven 30 minutes or until cooked through.

NOTES:
This is a high protein dish. Serve it on a bed of light green salad and tomatoes. (add calories)

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