Tag: sauces and seasonings

Categories
Low Calorie Recipes Sauces & Toppings

Sweet Chocolate Crumble – 20 calories per serve

Low calorie recipe book - Sweet Chocolate Crumble
Low calorie recipe book – Sweet Chocolate Crumble
This is a sweet crumble topping for anything from yogurt to porridge and meat dishes. It is divine and so good for you with Cacao and Chia seeds in the ingredients.
I love it on my morning cereal as a substitute for sugar.
Makes 100g – approx 20 serves

 

(5/5)
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)