Thursday, May 2, 2013

Apricot Pork Melody - 184 calories per serve

Apricot Pork Melody - 184 calories per serve

Serves: 8 (184 calories per serve)

Serving as pictured

Preparation Time: 15 minutes.

Cooking time: 20-25 minutes

This meal is quick and easy and great for a cold day when the family is extra hungry.

450g lean diced pork - 450 calories
700g orange sweet potato - 245 calories
200g onion (1x large) - 54 calories
2 cloves garlic - 10 calories
400g apricots in natural juice - 176 calories
2 tablespoons soy sauce - 80 calories
Salt to taste.

  1. Cut sweet potatoes into cubes and place in bowl
  2. Dice onion and garlic and add to sweet potato.
  3. Heat oil in non-stick pan. Add meat and lightly brown both sides, then set a side.
  4. To the same pan add vegetables and stir fry until browned but not cooked.
  5. Add apricots with a the juice and soy sauce and return meat to pan.
  6. Cook for a further 15 minutes on medium heat or until meat is cooked through.

Sunday, April 28, 2013

Low Fat Pappadams - approximately 12 calories each

Low Fat Pappadams
We love Indian food and pappadams are a treat in our house. If you want no oil pappadams simply microwave on high for 60-90 seconds and watch them puff up!

4 pappadams cooked this way can be added to soup and other meals as a side treat costling only 50 calories - enjoy!

Creamed Cauliflower Soup - 104 Calories per serve

Serves: 8 ( 104 Calories per serve - approximately 2 cups per serve)
Total calories per recipe: 952

Preparation Time: 5-10 minutes.

Cooking time: 40-50 minutes
Creamed Cauliflower Soup - 104 Calories per serve

1 tablespoon MCT oil (or other cooking oil) - 85 calories
100g onion - 27 calories
3 garlic cloves - 15 calories
3 medium carrots (200g) - 60 calories
1 teaspoon ground cumin - 3 calories
1/2 teaspoon nutmeg - 8 calories
10g Basil pesto - 45 calories
10g fresh or frozen parsley - 4 calories
1 Massel stock cube - 8 calories
1 large head of cauliflower - 800g - 200 calories
1 large potato (350g) - 245 calories
100g Greek natural yogurt - 129 calories
7 cups water
Freshly ground salt and pepper (to taste)
Smoked paprika - neg

  • Dice onion or use frozen diced onion.
  • Finely dice garlic and carrots
  • Add oil to heated pan. Add garlic, onion, carrot, parsley, basil pesto, cumin, and nutmeg and cook 3-4 minutes.
  • Chop cauliflower head roughly and add to mixture with water and crumbled stock cube, salt and pepper.
  • High simmer for 20 minutes. Add yogurt (optional) and blend until smooth.
  • Garnish with a sprinkle of smoked paprika if desired.
  • Serve with 4 pappadams cooked this way and add only 50 calories!

  • This is a mild soup so if you like heat add chili or a hot paprika garnish.

Sunday, April 21, 2013

Savory Red Wine Beef - 280 calories per serve

Savory Red Wine Beef - 280 calories per serve

Serves: 8 (280 calories per serve)
Serving as pictured - beans included in calorie count

Preparation Time: 15 minutes.

This meal is roasted but on the stove top not the oven. You may oven roast if you wish also.

1kg lean Round steak - 1300 calories
100g green runner or French beans - 33 calories
1 medium red capsicum (120g - flesh) - 25 calories
2 carrots (200g) - 60 calories
1 stick celery - 5 calories
400g canned champions (drained and cut if larger than 1cm) - 100 calories
1/3 cup Shiraz Cabernet - 45 calories
1/3 cup Soy sauce - 80 calories
1/3 cup water

Meat Coating:
30g Organic brown rice flour (2tbsp) - 100 calories
3 tablespoons of dried chives - 3 calories
4 tbsp Savory Yeast Flakes - 39 calories
1 tsp Rosemary - 3 calories
Ground pepper - neg

Extra ingedients:
2 tablespoons Ketjap Manis - 60 calories
1 tablespoon unrefined (virgin pressed) coconut oil - 120 calories (optional)
Extra 800 grams green beans (100g per person) - 264 calories
Foil to cover oven tray - cooked on stove top.

  1. Cut steak into cubes 1cm square and set aside.
  2. Finely dice celery, carrot and capsicum and set aside separately in a bowl.
  3. Slice beans 5mm thick and add to vegetables.
  4. Cut champions if needed and add to vegetable bowl.
  5. Combine brown rice flour, chives, Savory Yeast flakes, rosemary and pepper in a large plastic bag or bowl for coating meat.
  6. Add meat to coating and toss until well coated evenly.
  7. In a large non-stick deep oven tray heat coconut oil on stove top. When hot add coated meat and lightly brown both sides.
  8. Add vegetables and saute for 2-3 minutes.
  9. Add wine, soy sauce and water and cover with foil.
  10. Cook on low heat 20 minutes.
  11. Steam extra beans and serve beside beef. Drizzle beans with Ketjap Manis and serve.

  • Cutting steak and other meats in small cubes or thin slices are easier if half frozen. Take advantage of frozen stored meats and prepare before they defrost completely.
  • Ketjap Manis is an Indonesian soy sauce; slightly thicker and sweeter than regular soy sauce. It can be found in Asian grocers and at the supermarket but I have noticed that the name can be spelled differently depending on brand.

Tuesday, March 12, 2013

Organic Coconut Almond Loaf - 86 calories per slice

Organic Coconut Almond Loaf - 86 calories per slice

Makes 3 loaves, cut into approximately 12 slices (86 calories per slice)

Preparation Time: 10 minutes.
Cooking Time: 25 + 15 minutes.

300g organic coconut flour - 195
200g organic brown rice flour - 445 calories
200g Natvia Sweetener - 60 calories
2 tsp baking powder - 10 calories
8 eggs - 640 calories
1 cup organic almond milk - 105 calories
2/3 cup water
2 tsp/caps vanilla essence - 5 calories
250g roasted almonds - 1615 calories

  1. Mix together the flours, Natvia and baking powder.
  2. Whisk together the eggs. Milk water and vanilla then gradually stir in the dry ingredients until well combined
  3. Pour onto floured board or bench top and add almonds until well combined.
  4. The mixture should feel damp, a bit crumbly but not sticky.
  5. Press into individual muffin pans.
  6. Place onto a baking paper lined oven tray and bake in a pre-heated oven at 180oC for 20-25 minutes
  7. Cool, refrigerate in foil.
  8. Slice each loaf into 12 slices before serving, only after refrigerating.
    Loaves ready for baking.

  • The milk, water and additional eggs are added to bind the loaves but this loaf is CRUMBLY! You must refrigerate the loaf before attempting to slice it carefully with a sharp (not serrated) knife.
  • This is a nourishing and filling dense cake and should fill the sweet carving and afternoon hunger better.