Categories
Chicken Egg & Poultry Soups & Starters

Asparagus and Chicken Soup – 144 calories

Asparagus & Chicken Soup - 144 calories per serve
Asparagus & Chicken Soup – 144 calories per serve

Serves: 8 ( 144 Calories per serve – Approx 2 cups per serve)
Total calories per recipe: 1064
Preparation Time: 10 minutes.
INGREDIENTS

Light spray Coconut or olive oil – 10 calories
100g large onions – 27 calories
3 garlic cloves – 15 calories
440g chicken breast fillets (all skin & fat removed) – 462 calories
3 x 340g tins asparagus spears (drained) – 117 calories
200g grated carrot – 60 calories
4 Massel chicken stock cubes – 120 calories
220g can sliced mushroom in butter sauce – 70 calories
70g pearl barley – 223 calories
30g dried grated Parmesan cheese – 141 calories
100g Low Fat Ricotta – 34 calories
14 cups water
Freshly ground salt and pepper (to taste)
1 teaspoon. Olive oil – 45 calories
1 1/2 teaspoons (5g) Guar gum (Xanthan gum) – 10 calories

METHOD

Dice onion or use frozen diced onion.
Finely dice chicken breasts and set aside. Grate carrot and place in heat proof bowl and add stock cubes.
Finely chop asparagus and add to carrots.
Boil 4 cups of water and add to grated carrot to dissolve the stock cubes.
Combine olive oil and Guar gum well in small bowl and set aside.
Lightly spray large saucepan with coconut or olive oil. Add garlic and onion and cook I minute.
Add chicken to onion mix and cook stirring until meat is sealed.
On medium heat add stock and carrot asparagus mixture to saucepan and stir.
Boil remaining 10 cups of water and pour into saucepan.
Add mushrooms, barley, Parmesan and ricotta and stir well.
Bring to the boil then lower the heat to simmer for 20 minutes.
Add oil and Guar gum mixture, slowly drizzling it into the mixture as you stir to thicken.
Cook for a further 5-10 minutes. Season with salt and pepper to taste.
Serve with fresh herbs if desired.

(0/5)
Categories
Fish & Seafood

Indonesian Scallops – 305 calories

Low calorie recipe - Indonesian Scallops - 305 calories per serve
Low calorie recipe – Indonesian Scallops – 305 calories per serve

Serves: 3 (305 Calories per serve)
Total calories per recipe: 913
Preparation Time: 5 minutes.
INGREDIENTS
290g Broccoli – 50 calories
400g Frozen or fresh scallops – 302 calories
500g Frozen Stir fry vegetables supreme – 165 calories
3 teaspoon Sesame oil – 120 calories
1/2 teaspoon Guar gum (Xanthan gum) – 4 calories
Sauce
3 Tablespoons Ketjup mantis – 90 calories
1 Tablespoon minced ginger – 15 calories
3 Tablespoons Ketjup mantis – 90 calories
2 Tablespoons oyster sauce – 30 calories
3 Tablespoons Hoi Sin sauce – 99 calories
1/2 inch fresh (frozen) ginger (grated) – 5 calories
Juice of 1/2 large lemon – 15 calories
METHOD

  1. Wash and cut broccoli into small pieces and set aside.
  2. Combine all sauce ingredients into a bowl.
  3. Combine sesame oil and Guar gum in a small bowl or glass.
  4. Heat no-stick wok or fry-pan and add broccoli and frozen vegetables, frying until thawed.
  5. Add scallops and sauce and stir until cooked.
  6. Lastly add oil mixture and stir though until the juice thickens. Divided mixture into 3 potions and serve.
(0/5)
Categories
Fish & Seafood

Lemon Nutty Tuna Patties – 144 calories

Low calorie recipe - Lemon Nutty Tuna Patties
Lemon Nutty Tuna Patties – 144 calories each
Serves: up to 7 (288 Calories per 2 patties – makes 7 patties)
Total calories per recipe: 1007
Preparation Time: 10 minutes.
INGREDIENTS
2 Ryvita Biscuits – 79 calories
25g Walnuts – 184 calories
Freshly ground black pepper.
2 Large Spring Onions/ shallots 60g – 20 calories
425g Tinned tuna in brine (drained) – 485 calories (less brine)
2 large egg whites – 30 calories
3 tablespoons freshly squeezed lemon juice – 25 calories
300g light cottage cheese – 184 calories
METHOD
  • Drain tuna and place in large bowl.
  • Finely slice spring onion and add to tuna.
  • In food processor finely process Ryvita, ground pepper and walnuts together.
  • Add lemon juice and egg whites and stir in well.
  • Add Cottage cheese and mix until well combined and tuna well broken up.
  • Divide into 7 patties (using a 1/3 cup measure packed with mixture) and form into balls with hands.
  • Gently pat down and refrigerate until ready to cook.
  • Dry fry or add olive oil for better flavour (add calories) for 3 minutes each side or until well browned.NOTES:

The patties are quite soft inside. When you fry them you want a nice crisp top. We prefer to use the olive oil as it is a good oil in out diet but you will have to add the calories and perhaps only have one patty instead of two. This may be difficult as these are delicious and a favourite meal in our home. I think the cheese gives it a naughty cheese flavour.
Freeze extra patties for easy to make meals.
Add side salad calories. Avocado is nice with this meal but be conservative as it is healthy but fattening.

(0/5)
Categories
Chicken Egg & Poultry Meat Recipes Pork

Continental Pork & Current Dumplings with Salad – 231 calories

Low Calorie Chicken & Pork Dumplings Recipe
Low Calorie Chicken & Pork Dumplings Recipe
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.
(5/5)
Categories
Low Calorie Cooking Tips

Lean and Flavoursome in a Slow Cooker

Low calorie cooking in a slow cooker
Low calorie cooking in a slow cooker
How underused is the slow-cooker? This little cooker is a time-saving, budget friendly, flavour building mean lean machine!
If you don’t own a slow cooker (Crockpot) you may want to seriously consider purchasing one. My mother used to use a Crockpot and passed it on to me years ago. It sat in the back of the cupboard neglected until I was reminded of it one day. At the time I was working late in a retail business I owned. My children would be dropped off after school and have to wait until we got home to be fed. The shop kept us there until 7pm or later some nights and I would then have to deal with making dinner. I started taking my slow cooker to work and making dinner in the back of the shop in the morning. When the kids were hungry I could feed them straight away and take the cooked dinner home hot, ready to serve my late husband and I as soon as we got in the door.
I continued to use it after discovering that the flavours of soups were much better than cooked on the stove top. Now I make low-calorie dishes that my young step-children enjoy too. I have a small old Crockpot and a newer 5.5 litre that I inherited when I married my amazing man. I use them both regularly. They do hold more in grams than the litres stated. The small 2 Litre will make 3 kilos of food 5.5 litre will exceed that amount in grams.
Although many different meals can be made in a slow cooker, soup is the main staple I make. Soup definitely tastes differently when cooked slowly. A slow cooker brings out all the flavour of the ingredients and you need less added flavouring as a result. Just combine you favourite vegies, a few herbs and a bit of natural stock and cover with water – easy! It is endless the amount of low-fat, low-calorie recipes you can whip up in a slow-cooker.
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