Archive for the 'Low Fat Diet' Category

February 28th 2007
Smoked Ocean Trout Patties

Posted under Entrees and Nibbles & Low Fat Diet

Ingredients:

5 small-to-medium potatoes
3/4 cup cooked brown rice
handful of finely chopped parsley
zest from half a lemon
5-6 slices smoked ocean trout, cut into small bits (1 cm or so)
10-12 capers, roughly chopped

Method:

1. Peel potatoes and microwave (covered with lid) in a tub of water for 20 mins or until mashable. Drain, and mash with 1 tbsp extra virgin olive oil. Season with salt and pepper to taste. Set aside and let cool slightly.

2. Add remaining ingredients to potato mash. Use your hands to mix all ingredients evenly.

3. Pan fry with a light spray of oil until golden brown on one side, then turn over and repeat (only turn over once)

4. Squeeze a bit of lemon juice over the top just before serving. Serve with a green salad.

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February 26th 2007
Pumpkin’s Low Fat Lamb and Rissoni

Posted under Meat Dishes & Lamb & Low Fat Diet

INGREDIENTS:

Lamb cutlets/lamb rump steaks (I used 2 small rump steaks per person)

1.5 cups rissoni pasta

200g low fat ricotta

2 garlic cloves

100g semi sun dried tomatoes

Juice of 2 lemons

2 tbls olive oil

2 small zucchinis (cut into rounds)

A few handfuls of baby spinach

Lemon segments to serve

METHOD:

Combine ricotta, garlic, semi sun dried tomatoes, lemon juice and oil in a food processor. Blend until smooth. (If you don’t have a food processor, just shop the tomatoes and garlic finely and mix well) Put aside.

Bring water in a saucepan to the boil. Add risoni and cook, simmering until almost al dente. Meanwhile, heat a BBQ plate or fry pan and cook lamb till golden brown.

Add zucchini to the boiling pasta for the last 5 mins of cooking. Cook until zucchini and risoni are tender. Drain and add the baby spinach. Add ricotta mixture and gently stir to combine well.

Place a couple of spoonfuls of risoni mixture on a plate and top with lamb. Serve with lemon wedges and a salad.

NB: This is a delicious, creamy tasting dinner, with very little fat. Perfect for those watching their weight but wanting to eat flavoursome food.

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February 25th 2007
Couscous with grilled vegies and tuna

Posted under Salads and Sides & Whats for Dinner & Low Fat Diet

(Serves 2)

Ingredients:

160gm couscous
250 ml chicken stock
5-6 slices grilled eggplant, cut into small chunks
2 slices grilled capsicum, cut into small chunks
handful of continental parsley, finely chopped
1 tbsp capers, drained and roughly chopped
4 roma tomatoes, cut in half lengthwise
1/4 tsp cumin
1/4 tsp coriander powder
1/4 tsp paprika
1 tbsp butter
some balsamic and extra virgin olive oil (for tomatoes)
Juice and zest from half a lemon
1 can of lemon pepper tuna chunks, drained (I like the Safcol one)

Method:

1. Toss tomatoes with 1 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, salt and some pepper. Place in a grill for 20 mins (medium heat), until tomatoes become brown at the top, and a bit soft and gooey. Set aside.

2. Bring stock to boil in a saucepan, add some salt to taste. Add all spices and lemon juice, and couscous. Remove from heat and wait for couscous to expand (about 2 mins). Stir 1 tbsp butter and lemon zest through the expanded couscous.

3. Add all of remaining ingredients (capsicum, capers, parsley, eggplant and tuna chunks), give it a very good stir. Season with a bit more salt if required. Place tomatoes on top to serve.

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February 19th 2007
Soba Noodle Salad

Posted under Entrees and Nibbles & Low Fat Diet

I made this for lunch on the weekend, it was very refreshing on a hot day.

Ingredients:

2 bunches of soba noodles

2 sprigs of spring onion (white part only), sliced thinly on the diagonal

6-7  dried shi-take mushrooms, soaked in hot water for an hour to soften

3 tbsp sesame seeds, toasted

Dressing:

1 1/2 tbsp soy sauce

1 tsp sesame seed oil

1 tbsp rice wine vinegar

1/2 tsp chilli oil (optional)

Method:

1. Cook soba noodles as per instruction on packet (Place in a pot of boiling water for 4 mins or until cooked). Drain in a colander, then plunge into a tub of icy water to refresh. Drain and set aside.

2. Remove the stem from the shi-take mushrooms, and slice thinly.

3. In a frypan, fry 1 tbsp of the spring onion in 1 tsp of oil.  Add shi-take mushrooms and stir-fry for 1 minute. Add 1 tbsp of the water that the mushrooms have been soaking in. Season to taste with pepper and soy sauce.

4. Combine drained soba noodles, remaining spring onions and cooked mushrooms with dressing. Toss and mix evenly, then sprinkle with the sesame seeds. If you like, garnish and top with some toasted nori (seaweed) strips.

Tip: To add more substance to this meal, try adding some hard tofu strips or chicken strips marinated in soy/sesame seed oil. Cook them with the mushrooms.

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February 16th 2007
Yoghurt, Lime and Mint Chicken

Posted under Chicken (Poultry) & Whats for Dinner & Lunch with the Girls & Low Fat Diet

MARINADE

1 cup of Greek Style natural yoghurt

2 limes (juiced and zested)

1/2 bunch of mint (chopped)

1/2 bunch chives (snipped)

a good glug of olive oil

Salt and Pepper to season

CHICKEN

500-700g chicken breasts or thighs (I prefer thighs as they are not as dry)

METHOD

Combine all marinade ingredients. Season to taste. Add chicken and mix to cover with marinade. Cover and refrigerate for an or or two.

Preheat oven to 190 degrees. Spray a shallow baking dish with oil. Arrange chicken on the dish and bake uncovered for 25 mins.

Serve with baked potato and salad (or whatever you want really)

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February 16th 2007
Pumpkin’s Salad

Posted under Salads and Sides & Low Fat Diet

Baby spinach leaves

1 sweet potato

Danish style fetta

1 pkt pine nuts

handful of cherry tomatoes

Avocado (diced)

Preheat oven to 180 degrees. Peel and dice the sweet potato into bitesized pieces. Spray a baking tray with oil. Arrange sweet potato in a single layer and bake, turning occasionally until soft (approx 20 mins). Remove and cool.

At the same time arrange pinenuts on a shallow baking tray. Spray with oil and cook, turning regularly until golden brown. Don’t take your eye off them or they will burn. remove and place onto some paper towel to cool.

Combine baby spinach, cold sweet potato, pine nuts, cherry tomatoes and avocado in a salad bowl. Crumble fetta over the top and serve.

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February 13th 2007
Ramatuelle Pasta Sauce (A Moosewood Recipe)

Posted under Salads and Sides & Whats for Dinner & Low Fat Diet

This is delicious. Make more than you need and keep the sauce in the fridge for quick and easy meals.

3 large garlic cloves minced
1/3 cup coarsely chopped onions
1 cup fresh basil leaves, packed
5 or 6 large ripe tomatoes, quartered
1/2 cup olive oil
Salt to taste
1/4 teaspoon black pepper
Pasta
Grated Parmesan Cheese

Put the garlic, onions, basil and tomatoes in a blender or food processor. Add the olive oil, salt and pepper and blend until smooth. Set aside. This sauce is served at room temperature.

Cook and drain pasta, toss hot pasta with the sauce to taste and sprinkle with parmesan cheese.

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February 7th 2007
Fresh Mexican Salsa

Posted under Entrees and Nibbles & Vegetables & Low Fat Diet

2 x canned crushed tomatoes
2 tablespoons lemon/lime juice
10 pieces of jalapeño pepper (you can buy jars in the Mexican section of the supermarket) or 1 fresh jalapeño
2/3 cup fresh coriander
Large onion
3 drops Tabasco
2 tablespoons white vinegar
1 clove of garlic, minced.

Easy instructions - just mix with a blender!

Taste - if it’s too hot, add some sugar to cool it down!

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February 7th 2007
Pumpkin’s Low Fat Vegetable Tagine

Posted under Vegetables & Low Fat Diet

I made this last night for dinner, and I think it was the tastiest vegetarian meal I have had in ages.

Vegetable Tagine

1 brown onion, sliced

3 cloves of garlic, crushed

600g butternut pumpkin, cut into small chunks

2 zucchinis, cut into half moons

1 cob of fresh corn, corn sliced off

2 carrots, cut into half moons

1 tin of chick peas, drained

a hand ful of apricots, halved

a few pitted prunes, halved

Some currants (if you like them)

1 tsp paprika

1/2 tsp cinnamon

1/2 tsp ginger

2 bay leaves

3 cups of vegetable stock

2 tbls honey

Saute onion and garlic until soft. Add spices, stirring till fragrant. Add stock, vegetables, honey, bay leaves, chick peas and dried fruit. Bring to the boil and simmer covered for 20 minutes or until vegetables are tender.

Serve with lemon couscous

Lemon couscous

2 tbls chopped parsley, optional

2 cups instant couscous (San Remo)

2 cups of chicken or vegetable stock

juice and rind of a lemon.

Bring stock to the boil, add lemon juice, rind and parsley. Pour over couscous, stir and cover for five mins. Fluff with a fork. Serve.

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February 4th 2007
Summer Couscous Salad

Posted under Salads and Sides & Vegetables & Low Fat Diet

I make this some weeknights for work lunches for us. It tastes great the next day as the flavours develop overnight. And I vary it depending on what’s in the fridge, so these ingredients are a guide only.

1 cup couscous

1tsp stock powder

1 red chilli, chopped (deseeded if you like)

1 zucchini, diced small

handful of cherry tomatoes, quartered

1 lebanese cucumber, diced small

5-6 mushrooms, diced small

1/2 red or yellow capsicum, diced small

1 clover garlic, finely chopped

Olive oil

Red wine vinegar

Fresh coriander or parsley or basil

Add 1 cup boiling water to couscous and stock. Wait five minutes, forking through a couple of times.

Add a couple of lugs of olive oil and stir through.

Add diced vegetables and stir through.

Add 2tbs red (or white) wine vinegar.

Can be served immediately but also works well the next day.

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