THIS IS FOR YOU TO GET SOME GREAT IDEAS FOR MEALS AND SNACKS. ANY RECIPES YOU WISH TO SHARE PLEASE FEEL FREE TO POST ON HERE AS WELL. ALL RECEIPES NEED TO BE HEALTHY AND NUTRITIOUS!
CHICKEN AND BEETROOT SALAD
100g cooked chicken breast sliced Handful baby mushrooms sliced
1/2 cup spring onions sliced
100g washed baby spinach leaves
85g baby beetroot drained and sliced
1 cup of cooked chickpeas drained
20 mls fat free balsamic dressing
Assemble ingredients – enjoy!
Per Serve CHO – 10.4g PTN – 10.25g, FAT – 3.8g
Stop Light Beef and Veggie Skewers
Preparation time – 10 minutes Serves 4
400 g lean beef steak, cut into 2.5 cm cubes
8 wooden skewers, soaked in water
1 Tbsp olive oil
80 g cherry tomatoes
80 g capsicum
100 g zucchini Directions:
Cut vegetables into bite size pieces. Thread a cube of meat onto each skewer and follow with a piece of red, yellow and green vegetable. Finish with another cube of beef. Lightly brush with olive oil and cut the points off the skewers. Heat a barbecue or grill and cook for 10 minutes (or until cooked to your liking), turning every 2 minutes. Serve with your favourite dipping sauce eg yoghurt and mint, satay or tomato sauce. Variations: Use your favourite red, yellow and green vegetables, eg cherry tomatoes, capsicum, zucchini, squash or broccoli. Serving suggestions not included in nutritional information. Author: Recipes and images courtesy of www.themainmeal.com.au The Main Meal
Chicken Apple and Celery Salad
1 small barbecued chicken
2 sticks of celery, finely sliced
2 small Granny Smith apples, quartered, cored and diced
1/3 cup raisins
1/2 cup 97% fat-free mayonnaise
2 Tbsp finely chopped chives
50 g lettuce leaves
50 g unsalted cashew nuts, roughly chopped
Remove the skin, bones and stuffing (if there is any) from the chicken and discard. Dice the meat. Place chicken meat in a large bowl. Add the celery, apple and raisins. Gently toss together with the mayonnaise and chives. Season to taste with salt and black pepper. Place lettuce leaves on four plates. Spoon the chicken salad on top and sprinkle with cashew nuts.
CHO – 29g, PTN – 42g, FAT – 1.5g Author: Fresh Finesse – www.calorieking.com.au
Minestra di riso e spinaci
Given to me by a beautiful friend and amazing cook – Thank you Claire.
- Degree of difficulty:Low
- Preparation time:15 minutes
600-700 g fresh spinach, washed
3 Tblsp extra virgin olive oil
1 small onion, finely chopped
2 garlic cloves, finely chopped
1 small fresh red chile, seeded and finely chopped
1 generous cup arborio rice
5 cups of vege stock
4Tblsp pecorino cheese or parmesan if you don’t like or have pecorino salt and freshly ground black pepper
1. Chop spinach finely.
2. Place the spinach in a large pan with just the water that clings to the leaves after washing. Add a large pinch of salt. Heat gently until spinach has wilted, remove from heat and drain, reserve any liquid.
3.Heat oil in large saucepan and gently cook onion, garlic and chile for about 4-5 mins until softened. Stir in the rice and coat well with the oil and onion mix, pour in vege stock and any reserved spinach liquid. Bring to the boil, lower heat, simmer for about 10mins. Add the spinach, with salt and pepper to taste. Cook for 5-7 mins more until rice is tender.Check seasoning and serve with pecorino cheese.
Per Serve (based on 4 ppl) CHO – 11.25, PTN – 8.4, FAT – 4.3
Serving suggestions To increase protein, serve with fish or chicken grilled or baked in oven. Hot, with pecorino cheese.
Baked Lemon and ginger snapper
4 pink snapper fillets
2 lemons, juiced
2 tsp freshly grated ginger
1 Tbsp freshly chopped coriander
1 red chilli, finely sliced
1 Tbsp freshly chopped coriander, extra
Place fish fillets in a baking dish or casserole. Combine lemon juice, ginger, coriander and chilli. Pour over fish fillets. Cover baking dish. Bake in a 180°C oven for about 10 – 15 minutes or until flesh flakes when tested with a fork. Serve hot with extra coriander. Accompany with stir-fried vegetables and rice.
CHO – 1.5g, PTN – 22.0g, FATS, 2.0g (not included are accompaniments in macro totals)
Five Snack ideas
1) Pin Wheels
Ham – 100g light ham KR Darling Downs, Shaved, Lean, CHO – 2.0g, PTN – 17.0g, FAT – 2.0g
Weight watchers – Cottage Cheese 100g CHO – 4.0g , PTN – 12.5g, FAT – 2.5 TOTAL – CHO 6.0g, PTN 29.5g, FAT 4.5g.
Drain any liquid out of Cottage Cheese – Place Cottage Cheese in Ham and roll into pin wheels. Can place in make night before and store in tupper-wear container in fridge.
2) Celery Sticks and Cottage Cheese with Chives 1 Cup of Celery CHO- 1.3g, PTN- 0.4g, FAT – 0.1g
2 tbs Weight watchers Cottage Cheese CHO – 1.4g, PTN – 3.5g, FAT – 1.0g 3g
chopped Fresh raw chives – CHO 0.1 g, PTN – 0.0g, FAT – 0.0g Total – CHO – 1.8g, PTN – 3.9g, FAT – 1.1g
Cut celery into small sticks, mix chives into cottage cheese – and dip!
3) Turkey Roll
1 Slice Mountain Barley Bread – CHO – 13.6g, PTN 1.8g, FAT – 0.3g 100g
Primo Turkey light shaved CHO – 4.7g PTN- 18.8g, FAT 2g 100g
Chris’s light Hommus CHO – 17.6g,, PTN – 6.1g, FAT – 8.8g
Hard boiled egg white CHO – 0.1g, PTN – 4.0g, FAT – 0.0g TOTAL – CHO- 36g, PTN-30.6g, FAT 11.1g
Spread Hommus onto Mountain Barley Bread, place Turkey and sliced egg on bread and roll, cut into bite size pieces!
4) Corn thins and Chicken
2 x soy & linseed corn thins CHO – 9.0g, PTN – 1.2g, FAT – 0.4g 50g
Chris’s light Hommus CHO- 8.8g, PTN – 3.0g, FAT – 4.4g 50g
Light shaved chicken Breast CHO – 1.8g, PTN – 8.5g, FAT – 0.45g Total – CHO – 19.4g, PTN – 12.7g, FAT – 5.25g
Spread Hommus onto corn thins and place shaved chicken breast.
5) Yogurt and Cashew Nuts
1 serve – Yoplait for me – Classic Cheesecake flavour – CHO 10.0g, PTN – 6.8g, FAT – 0.4g 15g
Cashew nuts raw CHO – 5.5g, PTN – 2.75g, FAT- 6.6g Total CHO – 15.5g, PTN – 9.55, FAT – 7g