Loose weight with Arlene Normand

December 23, 2009

Yummy Vege Recipes

Filed under: Recipes,Vegetables — Arlene @ 2:34 am

Greek Salad
1 head Romaine lettuce             ¼ Spanish onion, thinly sliced
1 green capsicum, thinly sliced    ½ cup radishes thinly sliced
1 large tomato cut into wedges    120 grams Feta cheese
¼ cup olive oil            1/8 cup lemon juice or wine
¼ tsp dry mustard             vinegar
¼ tsp oregano                salt and pepper to taste
½ can flat anchovies well-drained    8 Calamata olives
Wash lettuce and spin dry.
Place lettuce, peppers, radishes, olives and onion in a bowl. Crumble feta and add to salad.
Mix in blender garlic, lemon juice, mustard oregano, oil.  Season with salt and pepper to taste.  Pour over salad.  Toss well.
Arrange anchovies like the spokes of a wheel over the top of the salad.
Serves 4            1 serve = 1 protein, 2 tsp fat

Grilled Chicken, Rocket, Pear and Parmesan Salad
300g skinless chicken breast fillet    120g rocket
1 punnet cherry tomatoes halved    2 medium pears thinly sliced
50g shaved parmesan cheese        ¼ cup balsamic vinegar

Grill chicken until golden brown and cooked through.  Remove, cut into slices and keep warm.
Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.
Top with Parmesan cheese and drizzle with balsamic vinegar.

Serves 4         1 serve = 1 protein, ½ carbohydrate

2 teaspoons oil                2 onions, chopped
2 carrots, chopped            1 turnip, chopped
2 sticks celery, sliced        2 medium potatoes, chopped
2 zucchini, chopped            5 cups beef stock
1 x 400g can chopped tomatoes    ½ cup small tube pasta
1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.
2. Add potatoes and zucchini, cook for a further 1 minute.
3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.
Serves 4        1 cup = 1 carbohydrate

Couscous and Mushroom Casserole
1 cup couscous                2 cups water or vegetable broth
6 shallots chopped            1 red capsicum chopped
1 green capsicum chopped        2 cloves crushed garlic
2 tsp olive/canola oil            1 cup sliced mushrooms
1 cup canned chickpeas            1 medium carrot, grated
Salt and papper to taste        ½ tsp dried basil
2 Tblsp minced fresh dill (or 1 tsp dried)

In a large saucepan sauté shallots, capsicum and garlic in oil until softened.  Add mushrooms and sauté 3-4 minutes longer.  Add water or broth and bring to boil.  Stir in couscous along with remaining ingredients.  Bring back to boil and simmer until all liquid is absorbed (5-10 minutes).

Serves 4          1 serve = 2 carbohydrates
2 tsps vegetable oil            200g button mushrooms, sliced
2 cloves garlic, crushed        1 x 425g can crushed tomatoes
Salt and pepper to taste
250g packet vermicelli egg noodles
1 bunch asparagus, trimmed, cut into 2cm lengths
1 cup frozen peas                3 cups small broccoli florets
1 cup loosely packed fresh basil leaves

Heat oil in a large pan; add mushrooms and garlic, cook, stirring, until mushrooms are soft. Add undrained tomatoes; bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Season with salt and pepper.
Meanwhile, add noodles to a large pan of boiling water; boil, uncovered, until just tender. Add asparagus, peas and broccoli to noodles in pan; boil for 1 minute. Drain noodles and vegetables well. Return to pan.
Add tomato mixture and basil to noodles; toss gently to combine.
Serve primavera topped with shaved Parmesan cheese.
Serves 4.        1 serve = 1 protein, 2 carbohydrates

1 teaspoon oil                1 large onion, coarsely chopped
2 cloves garlic, crushed        1kg Queensland blue pumpkin, peeled, coarsely chopped        1 litre chicken stock
2 cups water                1/4 teaspoon ground nutmeg
salt and pepper to taste        1/4 cup light sour cream
1 tablespoon chopped fresh chives
1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
3. Serve soup topped with sour cream; garnish with fresh chives.
Serves 4        1 cup = 1 carbohydrate

Ricotta and Rocket Cannelloni
2 spring onions, finely chopped        125g ricotta cheese
50g rocket or spinach leaves, blanched and roughly chopped
Fresh ground black pepper, to taste        2 tsp continental chopped parsley
1 fresh sheet lasagne                1 cup tomato pasta sauce
10g extra rocket for serving            20g shaved parmesan cheese for serving

Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.
Cut lasagne into four.  Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water.  Divide ricotta mixture evenly along the longest length of the sheet.  Roll up to form a tube. Place I a 30cm x 18cm baking dish.
Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through.  Serve cannelloni topped with rocket and shaved Parmesan.

Serves 2     1 serve = 1 protein, 1 carbohydrate

Veggie Surprise
1 brown onion diced            2 Tblsp olive oil
2 large potatoes, peeled and diced    2 carrots, diced
2 cloves garlic, crushed        1 cup diced pumpkin
1 cup diced sweet potato        1 zucchini, sliced
1 head of broccoli cut into florets    ½ med head of cauliflower roughly cut
2 cups chicken/veg stock        1 bay leaf
2 Tblsp tomato paste            1 tsp oregano
½ cup low fat tasty cheese        2 Tblsp parsley

In a large saucepan cook onion in olive oil for 3-4 minutes until soft.  Add remaining ingredients except cheese and parsley.  Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.

Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.

Serves 4        1 serve = 1 protein, 1 carbohydrate

Moroccan chickpea soup
2 teaspoons olive oil                 1 onion, finely chopped
1 large carrot, peeled, diced             2 sticks celery, trimmed, diced
2 cloves garlic, crushed                 2 teaspoons Moroccan seasoning
2 x 400g cans chickpeas, rinsed, drained         400g can chopped tomatoes
2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water
black pepper, to season                 low-fat yoghurt, to serve (optional)
coriander leaves, to garnish
Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.
Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.
Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.
Serves 4        1 serve = 1 carbohydrate

Pumpkin, Basil and Chilli Stir Fry
1 tsp peanut oil                1 brown onion, thinly sliced
2 cloves garlic, sliced thinly            4 fresh Thai chillies, sliced thinly
1 kg pumpkin, chopped coarsely        1 tsp grated palm sugar
250g sugar snap peas                ¼ cup vegetable stock
2 Tblsp soy sauce                ¾ cup loosely packed basil leaves
4 green onions, sliced thinly            ¼ cup unsalted roasted peanuts, halved

Heat oil in a wok and stir-fy brown onion until browned and crisp. Drain on absorbent paper.
Stir fry garlic and chill in wok until fragrant.  Add pumpkin and stir fry until browned all over and just tender.
Add peas, sugar, stock and sauce. Stir fry until sauce thickens.
Remove from heat.  Toss basil, green onion and nuts through the stir fry until well combined. Serve topped with fried onion.

Serves 4         1 serve = 1 protein, 1 carbohydrate

500g chopped fresh pineapple            2 kiwi fruit, peeled, chopped
2 mangoes, peeled, chopped                2 peaches, chopped
2 plums, chopped                    1 passionfruit
1 x 250g punnet strawberries, quartered
200g ricotta cheese                    ¼ cup icing sugar
½ cup low-fat mango-flavoured yoghurt        1 passionfruit

1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.
2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.
3. Serve fruit salad with Ricotta Topping.

Roast Pumpkin and Goat’s Cheese Salad
750g peeled pumpkin, diced        Vegetable oil spray
1 Tblsp olive oil            2 large onions, halved and thinly sliced
1 Tblsp brown sugar            2 Tblsp balsamic vinegar
Freshly ground black pepper        1 head butter lettuce
120g fresh goats’ cheese crumbled

Preheat oven to 200 degrees centigrade.  Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.

Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes.  Add brown sugar, balsamic vinegar and pepper.  Cook until brown and syrupy.
Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.

Serve 4         1 serve = 1 protein, 1 carbohydrate.


350 grams cauliflower, chopped        350 grams broccoli, chopped
250 grams asparagus, sliced            350 grams green beans, sliced
3 medium carrots, sliced            1 tablespoon olive oil
2 cloves garlic crushed            1 tablespoon fresh thyme
1 teaspoon cracked black pepper        375 grams firm tofu, cubed
2 medium onions, sliced            250 grams button mushrooms, sliced
½ cup dry white wine            1 vegetable stock cube
3 teaspoons corn flour            1 cup water
¼ cup grated parmesan cheese

Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain.  Rinse under cold water; drain.
Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.
Add onions and mushrooms to same pan; stir-fry until onions are soft.  Stir in vegetable mixture, wine, crumbled sock cube and blended  cornflour and wate; stir over heat until mixture boils and thickens.  Stir in tofu; serve sprinkled with cheese.

Serves 4                     1 serve = 1 protein

Vegetable Fried Rice
You will need to cook about 1/3 cup long grain rice for this recipe.

1 clove garlic crushed            1 tsp finely grated fresh ginger
2 Tblsp water                1 medium carrot finely chopped
2 small zucchini chopped finely    ½ red capsicum finely chopped
1 cup cooked long grain rice        2 Tblsp soy sauce
3 shallots finely chopped        2 Tblsp finely chopped fresh coriander leaves

Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft.  Add carrot, capsicum and zucchini; cook for 5 minutes.  Stir in remaining ingredients; stir over heat until heated through.

Serves 2        1 serve = 1 ½  carbohydrate

December 17, 2009

What can I eat to get potassium?

Filed under: Questions — Arlene @ 6:16 am

I really don’t like bananas. Are there any foods with similar amounts of potassium I could substitute for bananas?
Adults need about 4,700 mg of potassium daily. A medium banana supplies 422 mg. But many foods contain far more potassium: A medium baked sweet potato, for instance, provides 694 mg, and a quarter cup of tomato paste contains 664 mg.

December 16, 2009

How do I stay on a diet?

Filed under: Questions — Arlene @ 12:03 am

I am 16 years old I just want to lose weight so that I can be a nice size 12-14, at the moment I am a size 16 could u please help me because I find it hard to stay on a diet.
Losing weight is hard work.  You have to exercise continual discipline to make correct food choices, eat small portions and exercise.  The loss of 7kg normally equates to a size of clothing, consequently you are probably looking at dropping 10kg.  Accept realistic goals, and aim at losing 2-2 ½ kg per month.  Make small changes every week and gradually these will develop into a lifestyle.  Commence an exercise program, reduce the fat in your diet, cut back on portions, and eat 6 small meals a day so that you never feel ravenous.  The meal plan on my website is an excellent way to give you a kick start.  With summer around the corner, you feel like fitting into the gorgeous clothes in the shops – eat a salad instead of a schnitzel, go for a walk with a friend in preference to a coffee, and give yourself credit for every step you make in the right direction!

December 15, 2009

What is a good treadmill workout for beginners?

Filed under: Questions — Arlene @ 6:33 am

I have not exercised in years and really want to boost my energy and lose weight.  What is a good treadmill workout for beginners?
To prevent injury and burnout and to make sure you are successful in your new endeavour, begin by doing less than you think you can do.  You will still feel an energy boost and burn calories.  For most beginners, a good starting point is walking four times a week, gradually building from 10 minutes to 30 minutes at a comfortable pace.  Keep a workout diary to track your fatigue, soreness and progress.  You should not be sore for more than 24 hours after a workout, if you are you are overdoing it.  After every workout, gently stretch your hamstrings, calves and shins, holding for at least 30 seconds without bouncing.  After four weeks of consistent exercise, start including intervals of higher intensity exercise, either by cranking up the speed or by using the treadmills incline feature.  For example, after a five-minute warm-up, alternate one minute at an intensity that leaves you slightly out of breath with one minute at a comfortable pace.  After five to 15 minutes of these intervals, cool down for about five minutes.  As you become more fit, increase your intervals so that you are doing two-three minutes at higher intensity for every minute rest.  Your body adapts quickly, so in order to keep progressing it is important to keep changing your workout and make them more frequent (daily).

December 11, 2009

Change your Lifestyle

Filed under: Messages — Arlene @ 6:37 am

Think about the times in life you have really succeeded at a personal goal. Chances are you focused on it with intent, shutting out distractions and doubt. Focus is knowing what matters to you and committing to it. It is choosing to ignore the white noise in your head. When you truly target your mind, your actions will follow – and that is the surest way to write your won future.

Changing a lifestyle of eating and exercise requires commitment and hard work. It is really worth it in the long term, as not only your health will benefit, but you will feel a zest for life and enjoy the feeling of wellbeing!

When you eat better, you feel better. When you exercise regularly, you mood improves, which helps you stay on track with your healthier lifestyle.

December 10, 2009

What should I eat to get more energy?

Filed under: Questions — Arlene @ 5:40 am

I get so tired and have started eating energy bars and fruit juice to give me energy but they do not seem to help.  I need some assistance!!!


Is what you eat draining your energy?  You can eat and drink all the energy bars and juices you want, but these nutrition don’ts could leave you tapped out in no time:
•    Skipping meals – going for more than three or four hours during the day without eating causes blood-sugar levels to plummet, leaving you fatigued and/or uncontrollably hungry.
•    Overindulging – just as eating too little can wipe you out, so can eating too much.  When you overeat you feel lethargic.  So eat every three hours – but have smaller portions.
•    Hitting the vending machines – lollies, colddrinks, and other junk foods give you a quick boost, but that does not last long, and they offer little or no nutritional value.
•    Raising a glass at lunch – drink alcohol early in the day and a siesta may be the only thing you are up for afterward.
•    No exercise – the fitter you are the more energy your body will muster.  Get moving!!!

December 9, 2009

Holiday Wish from Arlene

Filed under: Messages — Arlene @ 4:36 am

Wish everybody a fun and safe holiday season and a good, happy, peaceful and prosperous New Year from Arlene

Chicken Recipes

Filed under: Chicken,Recipes — Arlene @ 4:16 am

Barbecue chicken skewers
Ingredients (serves 6)        1 serve – 1 protein; ½ carbohydrate
1 x 225g can pineapple pieces in natural juice, strained, juice reserved
2 tbs tomato sauce                 1 tbs soy sauce
1 garlic clove, crushed             1 red capsicum, cut 2cm pieces
4 shallots, ends trimmed, cut into 3cm pieces
12 (about 800g) chicken tenderloins, cut into thirds crossways
Olive oil spray
Combine the pineapple juice, tomato sauce, soy sauce and garlic in a bowl. Add chicken and turn to coat. Cover and place in the fridge for 1 hour to marinate.
Thread the capsicum, shallot, pineapple and chicken alternately onto skewers. Spray lightly with olive oil spray.
Preheat a barbecue flat plate or a large frying pan on medium-high. Cook, turning occasionally, for 10 minutes or until golden. Serve.
Notes & tips
You will need to soak 12 bamboo skewers in cold water for 15 minutes for this recipe.
Allow 1 hour marinating time.

Chargrilled Chicken with Warm Tomato Salad
4 breast fillets (120g each)            2 Tblsp lime juice
¼ cup sweet chilli sauce            2 cloves garlic, crushed
4 fresh kaffir lime leaves, shredded        1 Tblsp oil
2 medium brown onions, sliced thickly    2 Tblsp red wine vinegar
¼ cup sugar (55g)                2 Tblsp sweet chilli sauce, extra
¼ cup water                    ¼ cup orange juice
6 medium egg tomatoes cut in wedges    3 shallots sliced thickly
1 Tblsp bottled jalapeno chillies, chopped coarsely

Combine chicken, juice, sauce, garlic and leaves in large bowl; toss to coat chicken in mixture.
Heat oil in large saucepan; brown onion, stirring, until just softened. Add vinegar and sugar; cook, stirring, 2 minutes. Stir in extra sauce, the water and juice; add tomato and chilli, stir until heated through.
Cook drained chicken, in batches, on heated oiled grill plate (or grill or bbq) until browned both sides and cooked through.  Cover to keep warm.
Serve chicken on warm tomato salad; top with green onion.

Serves 4         1 serve = 1 protein.

Chicken Florentine
6 tsp plain flour                ½ tsp salt
¼ tsp freshly ground black pepper    1 tsp olive oil
4 skinless, chicken breast fillets (125g each)
500g fresh spinach, stemmed, or 1 packet frozen leaf spinach
3 tablespoons shredded basil        1 clove crushed garlic
½ cup grated Parmesan cheese

On a sheet of greaseproof paper combine flour, salt, and pepper.  Mix well.  Dredge chicken in flour mixture, turning to coat.  Tap off extra mixture.
In a large non-stick frying pan, heat oil over a medium heat.  Add chicken and gently fry, turning once, until cooked through and no longer pink about 12 minutes.  Remove pan from heat, cover and keep warm.
Meanwhile, wash and drain fresh spinach but do not dry.  Place spinach , basil and garlic in a large pan, cover and cook over a medium heat until spinach is wilted, about 2 minutes.  Toss spinach mixture with a fork.
Place spinach mixture on a serving plate, arrange hot chicken on top of spinach and sprinkle with Parmesan cheese.  Serve immediately.
Serves 4            1 serve = 1 protein

2 x 125g chicken breast fillets    2 tsp cracked black pepper
1 clove garlic, crushed        2 teaspoons finely grated fresh ginger            1 Tblsp sweet chilli sauce    cooking oil spray
2 litres chicken stock        2 teaspoons soy sauce
1 teaspoon brown sugar    100g cellophane noodles
½ cup bean sprouts        ¼ cup chopped fresh coriander
2 spring onions, thinly sliced
1. Combine chicken, pepper, garlic, ginger and sauce in a bowl. Cover; refrigerate for 30 minutes.
2. Spray a heated pan with cooking oil. Add chicken, cook until browned on both sides and almost cooked through. Cool; then slice thinly.
3. Combine stock, sauce and sugar in a large pan; bring to boil. Add noodles and simmer, uncovered, for about 2 minutes or until  tender. Return chicken to soup; stir over heat until hot.
4. Serve soup topped with bean sprouts, chopped coriander and spring onions.
Serves 4        1 serve = ½ protein, 1 carbohydrate

Cooking oil spray                500g chicken breast fillets, chopped
1 clove garlic, crushed            150g beans, chopped
200g small button mushrooms, quartered    2 cups chopped Chinese cabbage
2 tablespoons teriyaki sauce            1 tablespoon Chinese barbecue sauce
2 tablespoons water
1. Spray a heated non-stick wok or pan with oil; add chicken, in batches, stir-fry until browned. Remove from wok.
2. Add garlic and beans; stir-fry for 1 minute. Add mushrooms and cabbage; stir-fry for 1 minute. Return chicken to wok with combined sauces and water; stir-fry until chicken is heated through.
Serves 4                    1 serve = 1 protein

600g chicken tenderloins            2 tablespoons bottled pesto
1 clove crushed garlic            1 cup couscous
1 cup boiling water                2 spring onions, finely chopped
1/2 teaspoon lemon herb seasoning        2 tablespoons chopped fresh basil
150g baby spinach leaves
1/3 cup buttermilk                2 tablespoons chopped fresh basil
1 tablespoon bottled pesto            1 clove garlic
1. Combine chicken, pesto and garlic in a bowl. Cover; stand for 30 minutes or refrigerate overnight.
2. DRESSING. Combine all ingredients in a blender; blend until pureed.
3. Combine couscous and water in a heatproof bowl. Cover; stand for about 5 minutes or until water is absorbed. Fluff couscous with a fork; stir in spring onions, seasoning and basil.
4. Heat a lightly oiled grill pan; add chicken, cook for about 2 minutes on each side, or until tender.
5. Arrange spinach over four plates; divide couscous then chicken over top. Serve drizzled with Dressing.

Serves 4            1 serve = 1 protein, 2 carbohydrates

Chicken Salad
300g cooked chicken breast            1 piece celery chopped
2 sweet gherkins, chopped finely            1 boiled egg
1 Tblsp low fat mayonnaise            4 small bread roll (60g each)
1.    Finely chop chicken.
2.    Mix the chicken, celery, gherkins in a bowl.  Peel the boiled egg and mash and put into the bowl.
3.    Add the mayonnaise and mix everything well.
4.    Serve on the roll.

Serves 4            1 serve = 1 protein

Curried Apricot Chicken
1/3 cup chicken stock        1/3 cup water
125g dried apricots        1 Tblsp olive / canola oil
1 onion, chopped        ½ tsp coriander
½ tsp cumin            ½ tsp turmeric
¼ tsp cinnamon        freshly ground black pepper
4 chicken breasts (120g each)

In a saucepan bring the chicken stock and water to the boil. Turn off the heat and add the apricots to soak in the hot liquid for approx. 1 hour.  Remove apricots and liquid.
Heat oil in a non-stick frying pan.
Fry the onion until tender. Stir through the spices.
Add the chicken and fry until golden brown.  Return the apricots and liquid.
Cover with lid and simmer over low heat for approx. 20 minutes or until chicken is tender (add extra stock if required).
Serve with crisp green salad.

Serves 4             1 serving = 1 protein, 1 carbohydrate, 1 fat

Honeyed Chicken Stir Fry
600g chicken breast sliced thinly    2 Tblsp soy sauce
¼ cup honey                1 clove garlic crushed
1 tsp finely chopped fresh ginger    100g shitake mushrooms, sliced thinly
1 red capsicum chopped finely    160g snake beans, cut into 8cm lengths
425g can baby corn, drained

Combine chicken, sauce, honey, garlic and ginger in large bowl; refrigerate for several hours or overnight.
Stir-fry mixture in batches in heated wok.  Add mushroom, capsicum, beans and corn to wok; stir-fry for about 5 minutes or until beans are just tender.
Stir in chicken; cook, stirring, for about 2 minutes or until chicken is hot.

Serves 4         1 serve = 1protein, 1 carbohydrate

Lemon Pepper Chicken with Zucchini Salad
1 Tblsp finely grated lemon rind        2 tsp cracked black pepper
1/3 cup lemon juice                2 tsp olive oil
4 single chicken breast fillets            4 medium green zucchini
4 medium yellow zucchini            1 clove garlic crushed
4 green onions finely chopped        1 cup coarsely chopped fresh parsley
¼ cup chopped fresh tarragon

Combine rind, pepper, 1 Tblsp of the juice and half of the oil in large bowl, add chicken; toss chicken to coat in marinade.  Cover until required.
Peel zucchini randomly, slice into thin strips diagonally. Cook zucchini slices, in batches, on heated lightly oiled grill plate (or grill or bbq) until browned lightly and tender.
Cook chicken on same grill plate until cooked through.
Meanwhile whisk remaining juice and remaining oil with garlic in large bowl.  Place zucchini, onion and herbs in bowl with dressing; toss gently to combine.
Serve chicken with zucchini salad.

Serves 4        1 serve = 1 protein
1 brown onion diced             400ml reduced-salt chicken stock
2 tsp ground cinnamon        2 tsp sweet paprika
1 tsp ground cumin            1 tsp ground coriander
1 tsp tumeric                 1 granny smith apple, peeled, cubed
2 zucchini, sliced            ½ lemon, juiced
1 chilli, finely chopped (optional)    Couscous to serve
4 x 180g chicken breast fillets, trimmed, cut into 3cm cubes
250g butternut pumpkin, peeled, cubed

Heat a nonstick pan or pot to medium and fry onions for 3-4 minutes using 2 Tblsp of chicken stock.
Add spices and cook for 1 minute.
Add chicken pieces and stir to coat.  Add apple, pumpkin, zuccini and remaining chicken stock. Bring to the boil. Reduce heat and cover. Simmer for 30 minutes. Remove lid and simmer for a further 10 minutes.
Squeeze in lemon juice and add chilli. Serve with couscous.

Serves 6        1 serve = 1 protein, 2 carbohydrates

Saucy Mexican Chicken
4 boneless chicken breasts cut into 2 cm chunks (500g)
2 cups chunky salsa (mild, medium or hot)
400 ml tin pineapple chunks, drained
2 teaspoons mustard            5 drops Tabasco
2 cloves crushed garlic            3 Tblsp fresh lemon juice
1 Tblsp sugar or honey            300g tin corn, drained

Combine all ingredients except corn in a bowl; mix well.  Cover and marinate in the fridge for 1 hour.
Transfer to a large pan and heat on medium, until bubbling.
Reduce heat and simmer uncovered for 25 minutes, stirring occasionally until sauce has reduced and thickened.
Add corn, heat through.
Serve with green salad.

Serves 4        1 serve = 1 protein, 1 carbohydrate

Smoked Chicken salad
Ingredients            1 serve = 1 protein, 2tsp fat
350g smoked chicken breast, skin removed and sliced
1 red capsicum
1 kumara
3 good handfuls salad greens
50g nuts of your choice, roasted (walnuts, pine nuts, hazelnuts)
1 tablespoon red wine vinegar
3 tablespoons olive oil
2 teaspoons honey
Slice the kumara and red capsicum into even-sized pieces and spread on an oven tray. Place in a hot oven and roast until tender (about 25 minutes), then remove and leave to cool.
Toast the nuts in a dry pan on the stove.
Combine the dressing ingredients and whisk or shake together. Taste and adjust to suit.
Combine all the salad ingredients in a large bowl and gently blend together.

1 large red onion, chopped        1-tablespoon honey
1/3 cup soy sauce                ¼ cup cider vinegar
3 teaspoons Cajun seasoning         500g chicken tenderloins
¾ cup no-fat plain yoghurt        2 tablespoons lemon juice
½ teaspoon Cajun seasoning        Salt to taste
Blend or process onion, honey, sauce, vinegar and seasoning until smooth. Combine onion mixture and tenderloins in a large bowl. Cover; refrigerate for several hours or overnight.
Tangy Yoghurt. Combine all ingredients in a small bowl; mix well.
Drain chicken from marinade. Cook on a heated, oiled grill plate (or grill or barbecue) until browned all over and cooked through.
Serve chicken drizzled with Tangy Yoghurt.
SERVES 4        1 serve = 1 protein

Tasty Chicken and Pumpkin Stew
Spicy stews like this one are so lovely on cold winter evenings. This one could be adapted for the crockpot or slow cooker; reduce the liquid by half and cook on low for 6-8 hours.
spray olive oil                     1 onion, chopped
1 clove garlic, chopped                 ½ tsp chilli flakes (or more or less to taste)
2 teaspoons smoked paprika             1 teaspoon ground cumin
1 teaspoon ground coriander             1 teaspoon cinnamon
600g boneless, skinless chicken breasts, cut into bite-sized pieces
1 granny smith apple, cut into cubes         2 cups, peeled and cubed pumpkin
1 ½ cups salt-reduced chicken or vegetable stock     juice of 1/2 lemon or lime
Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.
Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.
Squeeze in lemon or lime juice. Serve with couscous or rice.
Serves 6                        1 serve = 1 protein, 1 carbohydrate

1 teaspoon peanut oil
3 (500grams) chicken breast fillets, sliced
200 grams green beans, halved
½ cup water
2 tablespons black bean sauce
1 tablespoon sweet chilli sauce
1 tablespoon teriyaki sauce
1 clove garlic, crushed
2 teaspons grated fresh ginger
1 medium onion, sliced thinly
400 grams bok choy, sliced
1 ¼ cups bean sprouts

Heat oil in wok or large frying pan; stir fry chicken in batches until browned.
Return chicken to pan with beans, water sauces, garlic, ginger and onion;  stir-fry until beans are tender.
Add bok choy and bean sprouts; stir-fry until heated through.

Serves 4

Tangy Thai chicken salad
Ingredients (serves 4)                1 serve = 1 protein 2 tsp fat
1/4 cup (60ml) light coconut milk         2 tbs fish sauce
2 tbs grated palm sugar/sugar            500g chicken thigh fillets
2 tsp sweet chilli sauce             1 tbs lime juice
4 kaffir lime leaves centre vein removed, finely sliced
150g baby Asian salad leaves         1/3 cup canned water chestnuts sliced
1 red onion, finely sliced             2 spring onions, finely sliced diagonally
1 tsp finely chopped galangal            1 red chilli, seeds removed, finely sliced
1/3 cup each mint and coriander leaves, plus extra to garnish
50g roasted peanuts, roughly chopped
In a large saucepan, stir together coconut milk, fish sauce and palm sugar over low heat until sugar dissolves, then bring to the boil. Add chicken, cover and simmer over low heat for 10 minutes or until cooked. Remove from heat and let chicken cool. Remove chicken and reserve liquid.
For the dressing, add chilli sauce, lime juice and kaffir lime to poaching liquid. Stir to combine. Shred chicken and mix in a bowl with salad leaves, water chestnuts, onions, galangal, chilli and herbs. Divide between plates, garnish with peanuts and extra herbs. Drizzle with dressing.

Vietnamese Chicken Salad
100g rice vermicelli noodles        4 Tblsp sweet chilli sauce
2 lime, juiced                2 tsp fish sauce
¼ cup rice wine vinegar        600g cooked chicken breast, shredded
2 red capsicum sliced thinly        2 carrot, cut into match sticks
150g bean sprouts            ½ cup fresh mint leaves (and a few for garnish)
½ cup coriander leaves

Put noodles in a bowl.  Cover with boiling water, soak for 2-4 minutes until soft.  Stir to separate.  Drain and rinse.
In a small pan, heat sweet chilli sauce, lime juice, fish sauce and rice wine vinegar.  Boil for 2 minutes until thickened. Cool.
Combine chicken, capsicum, carrot, bean sprouts and herbs.  Add noodles and dressing.  Toss, garnish with extra herbs and serve.

Serves 6        1 serve = 1 protein, 1 carbohydrate

Christmas Sweet Treats

Filed under: Desserts,Recipes — Arlene @ 4:13 am

1 x 425g can mango slices in natural juice
500g mixed dried fruit
1/2 cup water
1½ teaspoons bicarbonate of soda
1½ cups self-raising flour
2 eggs, lightly beaten
Grease a 15cm x 25cm loaf pan; line base and sides with baking paper.
Combine the mango and its juice in a large pan with mixed dried fruit and water. Bring to boil; simmer, uncovered, for 1 minute. Cool.
Stir in combined sifted soda and flour with eggs; mix well.
Pour mixture into the prepared pan.
Cook in a moderately slow oven, 160oC for about 1 hour, or until cooked when tested. Cool cake in pan.
Store in an airtight container for up to 1 week.
Serves 12

1 cup stale breadcrumbs            1 cup caster sugar
50g butter                    1 cup hot water
2 cups mixed dried fruit            1 cup plain flour
1 tsp bicarbonate of soda        1 tsp ground cinnamon
1 tsp ground nutmeg
4 cups fat-free custard to serve
1. Lightly grease a pudding steamer (6-cup capacity).
2. Combine breadcrumbs, sugar and butter in a bowl. Stir in water; stand for 5 minutes, Add mixed fruit; mix well.
3. Sift dry ingredients into a bowl; stir in fruit mixture, mix well.
4. Pour mixture into prepared steamer. Cover with non-stick baking paper; secure with lid. Place steamer in a large boiler with enough boiling water to come halfway up side of steamer. Boil for about 3 hours; replenish boiling water as necessary, during cooking.
5. Loosen edge of pudding very gently, turn onto serving plate.
6. Serve a slice of pudding with ¼ cup low fat custard per person.
Serves 16 (56g pudding per serve)

Fish Recipes

Filed under: Fish,Recipes — Arlene @ 4:12 am

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets    1/3 cup stale white breadcrumbs
1 Tblsp lemon juice            1 Tblsp finely chopped fresh parsley
1 Tblsp finely chopped fresh chives    1 clove garlic crushed

Cook fish, skin side up, under hot grill for 5 minutes, turn.
Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned.  Serve with tossed salad if desired.

Serves 2        1 serve = 1 protein

Baked salmon with lemon, thyme and asparagus
Ingredients (serves 4)            1 serve = 1 protein
4 x 150g skinless salmon fillets         1/4 cup (60ml) extra virgin olive oil
1 lemon, thinly sliced                 4 fresh thyme sprigs
2 tsp Dijon mustard                 1 tbs white wine vinegar
3 tsp chopped fresh tarragon             1/2 tsp caster sugar
2 bunches asparagus, trimmed
Heat oven to 220°C. Lay four 30cm squares of baking paper on 2 baking trays. Place a salmon fillet on each, then top with lemon slices and a thyme sprig. Drizzle with 1 tsp oil and season. Fold the edges of the paper together to form well-sealed parcels. Bake for 15 minutes until cooked through.
Meanwhile, whisk the mustard, vinegar, tarragon, sugar and remaining oil in a jug. Season, then set the dressing aside.
Blanch the asparagus in a pan of lightly salted boiling water for 2 minutes until just tender. Drain well, then keep warm.
Arrange the salmon and blanched asparagus on plates, drizzle with the tarragon dressing and serve.

Easy Salsa Fish Fillets
4 whitefish fillets (approx. 600 grams)    Salt and pepper to taste
½ cup bottled salsa (mild or medium)    ½ cup low-fat grated cheese

Preheat oven to 180 degrees centigrade.
Arrange fish in a single layer on a sprayed foil-lined baking pan.  Season with salt and pepper.
Top each fillet with 2 tablespoons of salsa; sprinkle with cheese.  Bake uncovered for approximately 25 minutes until golden.  Fish should flake easily when tested with a fork
Serves 4        1 serve = 1 protein

Fast Asian fish
Ingredients (serves 4)        1 serve = 1 protein
4 x 120g skinless salmon or ocean trout fillets
1/3 cup (80ml) light soy sauce
2cm piece ginger, very finely shredded
1/3 cup (80ml) sweet chilli sauce
Steamed rice, to serve
4 spring onions, thinly sliced on the diagonal
Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.
Cover with foil and bake for 8 minutes, or until just cooked through.
Serve fish on rice, drizzled with sauce and garnished with spring onion.

1/2 teaspoon paprika                ½ teaspoon ground cumin
¼ teaspoon salt                cooking oil spray
4 x 150g boneless fish fillets
1/3 cup low-fat mayonnaise            1 tablespoon basil pesto
2 teaspoons lemon juice
1. Combine paprika, cumin and salt in a small bowl. Spray one side of fish fillets with cooking oil spray. Place fish on a foil-lined oven tray. Sprinkle spice mixture evenly over top.
2. BASIL SAUCE. Combine all ingredients in a small jug; mix well.
3. Cook fish under a hot grill until browned and cooked through.
4. Serve fish drizzled with Basil Sauce.
SERVES 4                    1 serve = 1 protein, 2 tsp fat

Cooking oil spray
4 x 150g fish fillets
1 Lebanese cucumber                1 medium tomato, finely diced
1 x 200g tub plain low-fat yoghurt        1 clove garlic, crushed
½ teaspoon finely grated lemon rind        1 tablespoon lemon juice
½ teaspoon ground cumin            2 tablespoons chopped fresh mint
salt and pepper to taste
1. LEMON AND TOMATO HERB SAUCE. Cut cucumber in half lengthways. Using a teaspoon, scoop out seeds. Cut cucumber into thin slices. Place in a bowl with tomato, yoghurt, garlic, rind, juice, cumin and mint; season with salt and pepper.
2. Heat a non-stick pan; spray with cooking oil. Add fish, cook on both sides, until browned and tender.
3. Serve fish topped with Lemon and Tomato Herb Sauce.
Serves 4                    1 serve= 1 protein

Moroccan pan-fried fish
Ingredients (serves 4)                1 serve = 1 protein, 2 carbo
1 bunch coriander, washed, dried, ends trimmed     3 garlic cloves, peeled
2 tsp ground cumin                     Pinch of chilli powder
2 tsp finely grated lemon rind             60ml (1/4 cup) fresh lemon juice 30ml olive oil                         2 tsp sweet paprika
190g (1 cup) couscous                 250ml (1 cup) boiling water
50g (1/3 cup) plain flour
4 (about 600g) firm white fish fillets (such as snapper)
Olive oil spray                     90g baby spinach leaves
Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.
Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.
Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.
Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.

Oriental Salmon
4 Salmon fillets                2 Tablespoons teriyake sauce
1 tablespoon lemon juice        1 tablespoon brown sugar or honey
1 teaspoon fresh ginger            1 clove garlic crushed
½ teaspoon Dijon mustard        2 shallots thinly sliced

Heat oven to 180 degrees centigrade.
Place salmon in an ungreased casserole.
Combine remaining ingredients except green onions.  Spread over Salmon.
Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).
Garnish with shallots.  Serve immediately.
Serves 4        1 serve = 1 protein

Fish Fillets with Coriander Chilli Sauce
6 x 60g perch fillets        1 small onion thinly sliced
½ cup water            ¼ cup dry vermouth
2 Tblsp lime juice        1 small fresh chilli, chopped finely
2 Tblsp sugar            1 tsp cornflour
½ red capsicum thinly sliced    2 green onions, cut into 5cm lengths
1 Tblsp finely chopped fresh coriander leaves
¼ cup firmly packed fresh coriander leaves, extra

Place fish in shallow ovenproof dish; top with brown onion.  Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.
Remove fish; keep warm. Strain and reserve liquid.
Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.
Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken.  Stir in chopped coriander.  Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

Serves 2        1 serve = 1 protein

2 teaspoons oil                4 x 150g white fish fillets
100g mixed baby salad leaves
1 small red onion, finely chopped        2 tomatoes, seeded, finely chopped
1/3 cup pitted green olives, chopped    3 anchovy fillets, chopped
1 tablespoon lemon juice            2 tablespoons chopped fresh basil
salt and pepper to taste
1. TOMATO SALSA.  Combine all ingredients in a bowl; mix well.
2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.
3. Serve fillets on salad leaves with Tomato Salsa.
SERVES 4            1 serve = 1 protein

Grilled fish and lemon with olive salad
Try this fish with your favourite green salad and new potatoes or chunky fresh bread.
100g marinated chargrilled capsicum (not in oil), thinly sliced
1/3 bunch flat leaf parsley, chopped         1/2 cup pimento-stuffed green olives, sliced
1 cup baby rocket leaves, chopped             2 tablespoons capers, drained and chopped
4 firm white fish fillets (approx 120g each), such as gurnard or ling
2 lemons, cut into wedges                 cooking oil spray
1/3 cup sun-dried tomato pesto             2 teaspoons olive oil
1 tablespoon red wine vinegar
Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.
Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.
Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.
Serves 4        1 serve = 1 protein

Salade Nicoise
200g green beans trimmed, chopped         250g cherry tomatoes halved
½ cup seeded black olives            2 lebanese cucumbers, sliced
1 medium red onion, sliced thinly        150g mesclun
6 hard boiled eggs                425g tin tuna in springwater, drained
Light Vinaigrette:    1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain.  Rinse under cold water; drain.
Make light vinaigrette
Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine.  Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4        1 serve = 2 protein

Grilled Salmon with Minted Cucumber Sauce
1 clove garlic minced
¼ teaspoon freshly ground black pepper
¼ tsp ground cumin
1 cup plain low fat yoghurt
1 Tblsp fresh or 1 tsp dried mint
1 medium cucumber, cubed, seeded and peeled
4 x 150g skinless, boneless salmon fillets
Fresh mint sprigs

Place garlic, pepper and cumin in mixing bowl;  mash to a paste with the back of a spoon. Add yoghurt and mint, stir well.  Stir in cucumber gently, and set mixture aside.
Clean grill or bbq and spray with oil. Lightly brush fish with oil on both sides of fish fillets.  BBQ fish and grill about 3 minutes per sides or until cooked to taste.
Spoon cucumber sauce over fish; garnish with mint.  Serve immediately.
Serves 4                1 serve = 1 protein

24 cooked king prawns        2 Lebanese cucumbers
24 fresh Thai basil leaves
1/2 cup caster sugar        ¼ cup water
1 Tblsp sweet chilli sauce    2 tsp chopped coriander
½ tsp finely chopped fresh lemon grass
1/4 cup limejuice                1 tsp fish sauce
Peel and devein prawns, leaving tails intact.
Peel long thin strips from cucumbers using a vegetable peeler. Wrap a strip of cucumber around each prawn; thread onto a small bamboo skewer. Thread a basil leaf onto each skewer; repeat process. Place skewers onto a tray; refrigerate until serving.
DIPPING SAUCE. Combine sugar and water in a small pan; stir over low heat until sugar is dissolved. Simmer, uncovered, without stirring, for about 5 minutes, or until syrup is thickened. Remove from heat, stir in remaining ingredients; cool.
Serve skewers with Dipping Sauce.
Makes 12

Salmon with Dill and Caper Dressing
2 Tblsp low-fat sour cream            1 Tblsp tiny capers
2 tsp coarsely chopped dill            2 tsp horseradish cream
1 Tblsp lime juice                4 x 150g salmon fillets

Combine sour cream with capers, dill, horseradish and juice in medium bowl.
Heat oiled large pan; cook salmon until browned both sides and cooked as desired.  Serve salmon with dill and caper dressing.

Serves 4        1 serve = 1 protein, 2 tsp fat

Salmon Steak Kyoto
4 Salmon Steaks – one per person

For the marinade:
1/3 cup soy sauce                ¼ cup orange juice concentrate
2 tsp olive oil                    2 Tblsp tomato sauce
1 tsp lemon juice                ½ tsp prepared mustard
1 Tblsp prepared mustard            1 Tblsp spring onion minced
1 clove garlic, minced                ½ tsp minced ginger root

In a shallow baking dish combine the marinade ingredients.  Add the salmon and turn to coat each side.  Cover and refrigerate for 30-60 minutes.  Remove the salmon and reserve the marinade.
Pour the reserved marinade into a small saucepan.  Bring to the boil for 1 minute.  Lightly brush or spray the salmon with oil. Grill or bbq salmon until fish is tender and flakes with a fork, about 3-5 minutes each side, depending upon thickness of fish.  Brush the salmon with the marinade once halfway through cooking.

1 serve = 1 protein

3/4 (150g) cup red lentils        2 tsp oil
4 medium onions, thinly sliced    1 Tblp grated fresh ginger
2 cloves garlic, crushed        3 tsp ground coriander
½ tsp ground turmeric            ½ tsp ground fennel
2 tsp salt                    1 ½ cups fish stock
4 boneless white fish fillets        ½ cup chopped fresh coriander
½ cup low-fat plain yoghurt to serve
Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.
Meanwhile, heat oil in a large pan, add onions; cook, stirring, for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.
Add stock, bring to boil; place fish on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is tender.
Serve fish over lentil mixture; sprinkle with coriander. Top with yoghurt.
Serves 4        1 serve = 1 protein, 1 carbohydrate

Teriyaki salmon 1 serve = 1 protein
4 x 150g salmon steaks
1/2 cup teriyaki marinade (I use Kikkoman)
1 cup long-grain rice
2 bunches bok choy or broccolini, steamed, to serve
2 teaspoons sesame seeds, toasted, to serve
Place salmon steaks into a ceramic dish. Add teriyaki marinade and turn salmon to coat well. Stand for 20 minutes.
Put rice into a saucepan and cover with 2 cups water. Place over high heat and bring to the boil. Simmer for 5 minutes or until craters form over rice. Cover and turn off heat.
Heat a frying pan or cast iron chargrill over medium-high heat. When pan/grill is hot, place a piece of baking paper in pan – this will stop the fish sticking. Cook 2 salmon steaks for 2–3 minutes on each side for medium-rare or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Repeat with remaining salmon.
Divide rice between 4 plates. Top with salmon and sprinkle with sesame seeds. Serve with steamed greens.

Yummy Tuna Salad
¼ head of iceberg lettuce or Chinese Cabbage cut in chunks
1 red cabbage, cut in chunks
1 bunch shallots, sliced
2 tomatoes, cut in chumks
1 cup broccoli flowerettes
1 banana, sliced thickly
3 slices pineapple, cut in chunks
200g tuna drained
1 Tblsp raisins

Combine all ingredients and cover with a fat-free French dressing (or dressing of your choice)

Serves 2            1 serve = 1 protein, 1 carbohydrate

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