Loose weight with Arlene Normand

July 31, 2011

Recipe: Baked Lamb Chops With Pumpkin

Filed under: Meat,Recipes,Vegetables — Arlene @ 11:37 pm

Ingredients (serves 4) 1 serve= 1 protein 1 carbohydrate

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

Olive oil cooking spray

8 lamb loin chops, trimmed

1 cup orange marmalade

1/4 cup orange juice

2cm piece ginger, peeled, finely grated

175g baby green beans, trimmed, steamed


Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

July 28, 2011

Recipe: Barramundi Steamed on Sweet Potato

Filed under: Fish,Recipes,Vegetables — Arlene @ 10:55 pm

Serves 2 1 serving = 1 protein, 1 carbohydrate

200g sweet potato (kumara), thinly sliced

2 x 200g barramundi fillets, skin removed and trimmed

50g snow peas (mange tout)

lime dressing

¼ cup chopped green onions (scallions)

2 tablespoons chopped coriander (cilantro) leaves

? cup (80ml) lime juice

1 tablespoon white sugar

sea salt and cracked black pepper

To make the lime dressing, place the green onion, coriander, lime juice, sugar, salt and pepper in a small bowl and whisk well to combine. Set aside.

Place a large saucepan half-filled with water over high heat and bring to the boil. Line a large (or 2 small) steamer with non-stick baking paper. Place the sweet potato in the steamer, top with the barramundi and cover with a tight-fitting lid. Place the steamer on top of the saucepan and steam for 5–6 minutes. Add the snow peas and steam for a further 2 minutes or until the barramundi is cooked through. Spoon over the lime dressing to serve.

July 27, 2011

Recipe: Bocconcini, Tomato & Basil Salad

Filed under: Recipes,Salad,Vegetables — Arlene @ 11:20 pm

Ingredients (serves 8) 1 serve = 1 protein, 1 fat

2 tbs extra virgin olive oil 1 1/2 tbs balsamic vinegar

1 garlic clove, crushed 1 tsp caster sugar

600g ripe tomatoes, cut into thin wedges

1 x 220g ctn baby bocconcini, drained, torn in half

1 cup fresh basil leaves, large leaves torn


Place the oil, vinegar, garlic and sugar in a small screw-top jar. Season with salt and pepper. Shake until well combined.

Arrange the tomato and bocconcini in a shallow serving dish. Top with the basil. Drizzle over the dressing to serve.

Recipe: Steaks with Port & Pears

Filed under: Meat,Recipes,Vegetables — Arlene @ 12:14 am

425g pear halves in syrup 1/3 cup port

1 clove garlic 2 tsp chopped fresh chives

1 tsp grated lemon rind 4 beef eye fillet steaks

1 Tblsp oil 1 small beef stock cube, crumbled

1/3 cup water 2 tsp cornflour

2 tsp water, extra 1 tblsp chopped fresh chives extra

Drain pears, reserve a cup syrup. Combine syrup, port, garlic, chives and rind in bowl. Add steaks, cover, refrigerate several hours or overnight.

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

Strain pan juices, return to pan, add blended cornflour and extra water. Stir over heat until sauce boils and thickens.

Add 4 pear halves to pan, reserve remaining pear halves for another use.

Stir gently over heat until pear halves are warmed through.

Serve steaks with sauce and pears. Sprinkle with extra chives.

Serves 4

July 25, 2011

Recipe: Thai Beef Salad

Filed under: Meat,Recipes,Salad — Arlene @ 11:17 pm

400g beef rump steak ¼ cup lime juice

2 Tblsp shredded fresh mint leaves 150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce 1 Tblsp brown sugar

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

Serves 4 1 serve = 1 protein

July 24, 2011

Message Of The Week

Filed under: Messages — Arlene @ 11:29 pm

“Nothing happens to the body without the mind’s permission”.

Losing even a little weight, and keeping it off has a positive impact on the way you feel.  By getting active and watching what you eat, you will have more energy, be more flexible and your clothes will fit better.  But to keep the weight off you have to make permanent changes to your lifestyle.  Crash dieting can actually harm your wellbeing.  Aim to reduce your waistline.  This is more crucial than the kilos you lose!

Have a good week.

July 22, 2011

Recipe: Spicy Chicken With Tangy Yoghurt

Filed under: Chicken,Recipes,Vegetables — Arlene @ 12:08 am

1 large red onion, chopped1-tablespoon honey

1/3 cup soy sauce¼ cup cider vinegar

3 teaspoons Cajun seasoning 500g chicken tenderloins



¾ cup no-fat plain yoghurt2 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 41 serve = 1 protein

July 20, 2011

Sultanas (Q & A)

Filed under: Questions — Arlene @ 11:38 pm


I eat pretty healthily and have cut out refined sugar and chocolate, but my one vice seems to be sultanas! Just wondering how bad are they when trying to lose weight?


Sultanas are not a great snack if you are trying to lose weight as they are full of sugar and are not very filling. You must remember sultanas are dehydrated grapes. 2 tablespoons of sultanas is equivalent to eating an orange or small banana. Try and restrict your intake to a school snack pack a day.

July 17, 2011

Recipe: Chicken Salad

Filed under: Chicken,Recipes,Salad — Arlene @ 11:38 pm

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

July 14, 2011

Recipe: Barbecued fish parcels

Filed under: Fish,Recipes,Vegetables — Arlene @ 11:39 pm

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

600g kipfler potatoes, scrubbed 4 x 200g perch fillets, skin removed

250g cherry tomatoes, halved 1/2 cup kalamata olives, pitted

1/2 cup basil leaves, chopped olive oil cooking spray

150g packet mixed salad greens lemon wedges, to serve


Bring a large saucepan of salted water to the boil over high heat. Add potatoes. Cook for 15 to 20 minutes or until just tender. Drain. Set aside to cool slightly. Cut potato in half lengthways.

Preheat a barbecue plate on high heat. Cut four 50cm pieces of foil. Arrange potato slices over 1 half of each piece of foil. Top each with 1 piece fish. Combine tomatoes, olives and basil in a bowl. Spoon over fish. Spray lightly with oil.

Fold foil over to enclose fish. Fold up edges to seal. Place parcels, potato side down, on barbecue plate. Cook for 10 to 12 minutes or until fish is just cooked through.

Place salad greens on plates. Carefully open parcels. Spoon potato, fish, tomatoes and olives onto plates. Serve with lemon wedges.

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