Crunchy Granola

December 5, 2009 By Carly Williams Leave a Comment
Crunchy Granola

Crunchy Granola

Ingredients

  • 2 tbspn vegetable oil
  • 125ml sugar-free maple syrup
  • 2 tbspn honey
  • 1 tsp vanilla extract
  • 300g rolled oats
  • 50g sunflower seeds
  • 4 tbspn sesame seeds
  • 50g pumpkin seeds
  • 100g flaked almonds
  • 100g dried berries
  • 50g coconut flakes or dessicated coconut

Directions
Heat oven to 150C. Mix the oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.

Tip the granola onto two baking sheets and spread evenly. Bake for 15 mins, then mix in the coconut and dried fruit, and bake for 10-15 mins more. Remove and scrape onto a flat tray to cool. Serve with cold skim milk or low fat yogurt. The granola can be stored in an airtight container for up to a month.

Serves 15.

Nutritional Information: 229 cals, protein 6g, carbs 28g, fat 15g, sat fat 3g, fibre 3g

Filed Under: Recipes Tagged With: breakfast, oats

Chargrilled Turkey with Quinoa Salad

December 5, 2009 By Carly Williams Leave a Comment
Chargrilled Turkey & Quinoa Salad

Chargrilled Turkey & Quinoa Salad

Ingredients

  • 200g quinoa
  • 1/2 cucumber cut into 1cm chunks
  • 175g cherry tomatoes, halved
  • 3 spring onions, finely sliced
  • handful parsley, roughly chopped
  • 1 tbspn olive oil, plus 1 tsp
  • juice of one lemon
  • 4 x 150g turkey steaks
      • For the dressing:

    1. 1 and 1/2 tbspn tahini paste
    2. 1 and 1/2 tbspn low fat yoghurt
    3. juice of 1/2 lemon
    4. 1/2 garlic clove, crushed
    5. 1/2 tsp honey

Directions
Tip the quinoa into a saucepan and pour over 600ml water. Cover with a lid and bring to the boil. Turn down and simmer until the water has evaporated (just as you’d cook rice) – about 20 mins. Take off the lid and leave to cool while you prepare the turkey and salad.

Tip the cucumber, tomatoes, spring onions and herbs into a large mixing bowl. Pour over 1 tbsp olive oil and lemon juice, season well and mix everything together.

Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness. Stir together all the dressing ingredients along with 3 tbsp water. Toss the quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the quinoa and drizzle over the dressing.

Serves 4.

Nutritional Information: 401 cals, protein 46g, carbs 31g, fat 11g, saturated fat 2g, fibre 1g

Filed Under: Recipes Tagged With: quinoa, Salad, turkey

Fish Pie with Saffron Mash

December 5, 2009 By Carly Williams Leave a Comment
Fish Pie

Fish Pie with Saffron Mash

Ingredients

  • 3 shallots, finely chopped
  • 3 tbspn white wine vinegar
  • 150g white wine
  • 900g fresh white firm fish fillets
  • 200g raw, peeled prawns, thawed if frozen
  • 800g fresh spinach
  • 200g canned crabmeat, drained
  • 150ml Light & Creamy evaporated milk
  • 3 garlic cloves
  • 1 red chilli, halved and deseeded
  • 200ml no fat milk
  • pinch of saffron strands
  • 1.25kg potatoes cut into thick chunks
  • zest and juice of 1 lemon

Directions
Tip the shallots and vinegar into a saucepan and place on the heat so the vinegar evaporates quickly. Splash in the white wine and reduce until practically dry. Add evaporated milk, bring to the boil, then simmer gently until reduced by two-thirds and thickened. Leave to cool. Cut the fish into bite-size chunks and set aside with the prawns.

Tip spinach into a large colander and pour over boiling water from a kettle until all the spinach is wilted (you may need to do this more than once). Cool under the cold tap, then squeeze the spinach tightly to get rid of any excess liquid.

To make the topping, mash the saffron, garlic and chilli together using a pestle and mortar. Tip into a saucepan with the milk, bring to the boil, then remove from the heat to infuse. Bring the potatoes to the boil and simmer for 15 mins until soft. Drain, then mash well with the infused milk, lemon juice and zest.

Heat oven to 200C. To assemble the pie, mix the fish and prawns into the cold evaporated milk mixture until completely coated. Tip the fish into the bottom of a large gratin dish and scatter over clumps of crabmeat. Unravel the spinach and lay it over the fish, then top with the mash. Cook the pie for about 30 mins until golden and starting to brown and bubble around the edges. Serve with green veg if you like.

Serves 6.

Filed Under: Recipes Tagged With: dinner, fish, pie

Easy Chilli Chicken

November 25, 2009 By Carly Williams Leave a Comment
Easy Chilli Chicken

Easy Chilli Chicken

Ingredients

  • 1 onion, thinly sliced
  • 2 yellow or long red chillies, seeds removed, finely chopped
  • 1 yellow capsicum, thinly sliced
  • 2 tsp ground cumin
  • 420g can creamed corn
  • 2 cups (500ml) low-fat milk
  • 420g can cannellini beans
  • 2 cups cooked shredded chicken
  • 2 tbs chopped coriander
  • grated low-fat cheddar cheese and flour tortillas, to serve

Directions
Heat some spray oil in a deep frypan over medium heat. Cook the onion, chilli and capsicum, stirring, for 2-3 minutes until onion is soft, but not coloured.

Add the cumin and cook, stirring, for a few seconds until fragrant.

Stir in the corn, milk and cannellini beans, then reduce the heat to low and simmer for 10 minutes or until mixture thickens slightly. Add the chicken and cook for 2 minutes to heat through. Season and stir in coriander.

Serve with the cheese and tortillas.

Serves 4.

Filed Under: Recipes Tagged With: beans, chicken, chilli

Low Fat Christmas Cake

November 22, 2009 By Carly Williams Leave a Comment
christmas cake

Low Fat Christmas Cake

Ingredients

  • 3 cups mixed dried fruit (you may vary the proportion of fruit to suit your preference e.g. include dried apricots, figs, dates etc.) (500 grams)
  • 1 cup orange juice
  • 1 tbspn honey
  • 1 tsp bi-carbonate of soda
  • 2 tbspn brandy
  • 1 cup mixed chopped nuts, walnuts, pecans or almonds (120 grams)
  • 2 large eggs
  • 1 cup cold mashed pumpkin
  • 1 cup white self-raising flour
  • 1 tsp mixed spice
  • 1 cup wholemeal self-raising flour

Directions
Place dried fruit, orange juice and honey in a saucepan and bring to the boil. Remove from heat and add bi-carbonate of soda, brandy and nuts. Cool and then add beaten eggs and mashed pumpkin.

Sift white flour with mixed spice and then add wholemeal. Fold in sifted flour and mixed spice.

Grease or line a 20cm square tin and place mixture in tin.

Heat oven to 165°C and bake for 1 ¼ to 1- 1/2 hours. Pour a little brandy over cake while hot.

To decorate, dust a commercial royal icing with a little icing sugar and roll out until 3mm thick. Place on cake and garnish with silver balls. This cake freezes well.

Serves 20.

Nutrition Info (not including icing)

Calories 166; Total Fat 4g; (Sat Fat 1g); Protein 3g; Carb 28g; Fibre 6g

Filed Under: Recipes Tagged With: Cake, christmas, low fat

Lamb Skewers with Lemon & Garlic

November 17, 2009 By Carly Williams Leave a Comment
Lamb Skewers

Lamb Skewers

Ingredients

  • 500g lamb leg steak, diced
  • 1 red capsicum, cut into 2cm pieces
  • 2 cloves garlic, crushed
  • 1 lemon, juiced
  • 1/2 teaspoon dried mint
  • 1/2 cup low fat greek-style yoghurt
  • 4 large coliban potatoes
  • olive oil cooking spray

Directions

Thread lamb and capsicum alternately onto skewers. Combine half the garlic, 1/4 cup lemon juice and mint in a ceramic dish. Add skewers and turn to coat in garlic mixture. Season with salt and pepper. Cover and refrigerate for 30 minutes, if time permits.

Combine remaining garlic and yoghurt in a small bowl. Season with salt and pepper. Refrigerate until ready to serve.

Pierce each potato with a fork and place on a microwave-safe plate. Microwave, uncovered, on HIGH (100%) for 8 to 10 minutes or until just cooked through. Allow to cool slightly. Cut potatoes into 1cm-thick slices.

Preheat barbecue grill and plate on medium-high heat. Spray skewers with oil. Grill for 3 to 4 minutes each side for medium or until cooked to your liking. Spray potato slices with oil. Cook on barbecue plate for 2 minutes each side or until golden. Remove potato to a plate.

Throw together a garden salad and divide between plates. Top with skewers. Serve with potato and yoghurt.

Serves 4.

Nutrition Info

Calories 374; Total Fat 8g; (Sat Fat 4g); Protein 36g; Carb 33g; Fibre 6g

Filed Under: Recipes Tagged With: dinner, lamb

Blueberry Protein Muffins

November 4, 2009 By Carly Williams Leave a Comment
Blueberry Protein Muffins

Blueberry Protein Muffins

Ingredients

  • 1 cup almond meal
  • 1/2 cup crushed sunflower seeds
  • 1/2 cup apple sauce
  • 1 cup oat bran
  • 1/2 cup vanilla protein powder
  • 4 eggs
  • 3 tsp vanilla essence
  • 4 tspn baking powder
  • 1 cup frozen blueberries, thawed
  • 1 tsp ground cinnamon
  • 180ml water
  • 200ml skim milk

Directions

Preheat oven to 180 degrees. Place all ingredients in a large mixing bowl and mix with a wooden spoon. Be careful not to over-mix. Spray a 12-cup muffin tray with spray oil and divide batter evenly. Bake in the oven for 25 minutes or until browned on top. Remove muffins from the oven and cover with a tea towel for 5 minutes. Remove muffins from tray and leave them on a wire rack until cooled.

Serves 12.

Nutrition Info

Calories 146; Total Fat 7g; (Sat Fat 1g); Protein 10g; Carb 9g; Fibre 2g

Filed Under: Recipes Tagged With: muffins, Protein, snack

Chickpea & Tuna Patties

November 4, 2009 By Carly Williams Leave a Comment
Tuna & Chickpea Patties

Chickpea & Tuna Patties

Ingredients

  • 2 x 400g tins chickpeas, drained
  • 400g tinned tuna, drained
  • 3 carrots, grated
  • 2 eggs
  • 1 small brown onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 handful parsley, roughly chopped
  • 1 handful coriander, roughly chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • sea salt
  • freshly ground black pepper
  • cooking spray oil
  • 1 cup low-fat natural yoghurt
  • 1/4 cup mango chutney

Directions

Place all ingredients, except the spray oil, yoghurt and chutney, in a food processor and blend to a rough puree. Heat spray oil in a non-stick pan and cook patties until golden brown on each side. Combine yoghurt and chutney to serve as a dressing.

Serves 6.

Nutrition Info

Calories 265; Total Fat 4g; (Sat Fat 1g); Protein 24g; Carb 33g; Fibre 5g

Filed Under: Recipes Tagged With: chickpeas, lunch, tuna

Herb-Crusted Salmon with Sun-Dried Tomato Sauce

October 29, 2009 By Carly Williams Leave a Comment
salmonHerb-Crusted Salmon with Sun-Dried Tomato Sauce

Ingredients

  • olive oil cooking spray
  • 2 tsp olive oil
  • 2 tbsp shallots, chopped
  • 1 tbsp lemon juice
  • 1/2 cup dry white wine
  • 6 fat-free sun-dried tomatoes, finely chopped
  • 1/2 tsp coarse salt
  • 1/2 tsp ground black pepper
  • 1 tbsp fresh basil, chopped
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/2 cup dried breadbrumbs
  • 2 x 350g skinless salmon fillets

Directions

In a non-stick skillet, heat spray oil over medium heat. Add shallots and saute, stirring constantly, until lightly golden, about 1 minute. Add lemon juice, wine, and sun-dried tomatoes. Turn heat to medium-high and cook until sauce is reduced to 1/2 cup, about 2 minutes. Season with salt and pepper and set aside. (Sauce can be made up to 1 hour before cooking fish. Reheat over low heat just before removing fish from oven.)

Adjust oven rack to center of oven and preheat to 200 degrees celsius. Lightly grease an ovenproof casserole with cooking spray; set aside.

On a piece of baking paper, combine basil, thyme, rosemary, and bread crumbs. Dredge each fillet in bread crumb mixture, coating well. Transfer fillets to prepared pan and place 2 inches apart. Drizzle with oil.

Bake in a preheated oven just until salmon is opaque and barely flakes when tested in the center with a knife, about 8 to 10 minutes. Transfer to serving platter, slice each fillet in half crosswise, spoon sauce over fillets, and serve with steamed greens.

Serves 4.

Nutrition Info

Calories 396; Total Fat 18g; (Sat Fat 4g); Protein 36g; Carb 7g; Fibre 2g

Filed Under: Recipes Tagged With: fish, heart-healthy, salmon

Buckwheat Protein Pancakes

October 27, 2009 By Carly Williams Leave a Comment
Buckwheat Protein PancakesBuckwheat Protein Pancakes

Ingredients

  • 130g buckwheat flour
  • 35g wholemeal self-raising flour
  • 30g scoop vanilla protein powder
  • 1 & 1/2 tsp baking powder
  • 2 tbsp raw demerara sugar
  • 2 eggs, lightly beaten
  • 250g low-fat milk
  • 1 tsp vanilla essence
  • 4 tbsp low-fat natural yoghurt
  • 150g blueberries (thawed if frozen

Directions

Combine the flours, baking powder, protein powder and sugar in a mixing bowl. Make a well in the centre and pour in the eggs, buttermilk and vanilla essence and whisk until smooth. Add a little more milk if the pancake batter is too thick.

Heat a frying pan over medium heat and lightly spray with olive oil. Pour 60mL (2 fl oz / 1/4 cup) of the mixture into the pan and cook for 1-2 minutes each side, or until the pancake is golden and cooked. Repeat with the remaining mixture to make 8 pancakes in total.

Serve two pancakes per person. Top the pancakes with a spoonful of yogurt and some blueberries.

Serves 4.

Nutrition Info

Calories 280; Total Fat 5g; (Sat Fat 2g); Protein 19g; Carb 39g; Fibre 5g

Filed Under: Recipes Tagged With: blueberries, breakfast, pancakes, Protein
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