SEAFOOD STIR-FRY WITH LENTILS - 308 Calories

SEAFOOD STIR-FRY WITH LENTILS - 308 Calories

SEAFOOD STIR-FRY WITH LENTILS - 308 Calories

Serves: 6 (308 Calories per serve - approximately 79 Calories per 100g)
Total calories per recipe: 1911

Preparation Time: 10 minutes.

INGREDIENTS
420g Yellow capsicum & or yellow peppers - 90 calories
200g Carrots - 10 calories
300g Zucchini - 36 calories
820g Seafood salad extender - 805 calories
400g Can of brown lentils (drained) - 292 calories
400g Can of corn kernels (drained) - 292 calories
300g Frozen sliced beans - 120 calories
60g Fish sauce - 34 calories
60g Oyster sauce - 90 calories
1 teaspoon Sesame oil - 45 calories
1 tbsp. Grated fresh ginger - 5 calories

METHOD
Wash and roughly chop peppers, carrots and zucchini into small pieces. Add beans, stir and set aside.
Roughly chop seafood salad and place into large bowl.
Drain lentils and corn and add to seafood.
In a mug or small container mix together sauces and oil.
Heat no-stick wok or fry-pan and add vegetables, frying until cooked.
Add seafood, lentils and corn and heat through.
Lastly add sauce mixture and stir though. Divided mixture into 6 potions and serve.

NOTES:
SEAFOOD SALAD:
I buy the blank label 1kg packets of Seafood Salad in the frozen section of the supermarket and keep in the freezer for convenience.

LEMON POPPY SEED MUFFINS – 87 Calories each

LEMON POPPY SEED MUFFINS
Great for a sweet treat or the kid's lunch box. Only 87 Calories each!

87 calories each. Makes 43 small muffins.
Total recipe = 3747 calories (Halve recipe for a smaller batch)

INGREDIENTS:

2 cups S.R flour – 1110 calories
2 cups Wholemeal Pain flour – 980 calories
4 tsp. baking powder – 20 calories
4 tbsps. poppy seeds – 180 calories
¹/₂ cup brown sugar – 480 calories
4 heaped tsp. No egg (egg replacer) – 20 calories (if using real eggs add extra cals)
2 tsp. vanilla extract – 10 calories
2 cups low-fat milk – 260 calories 
¹/₄ cup canola oil – 550 calories
200ml freshly squeezed lemon juice – 52 calories
Ground cinnamon
Baking spray – 85 calorie allowance for oiling – omit if you use paper patty pans.
 

METHOD:

Preheat oven to 160 degrees on fan forced setting. Sparingly spray non-stick muffin baking tins or lay out paper pans.

In a large mixing bowl, sift together both flours, baking powder, and add poppy seeds.

In another mixing bowl, whisk together brown sugar, no-eggs, vanilla, milk, oil, lemon zest, and lemon juice.

Using a rubber spatula, fold the wet ingredients into the dry, just enough to combine. The batter will be very fluffy.

Divide the batter among the muffin cups with a heaped dessert spoon and dust with cinnamon. Bake for 15-20 minutes, until lightly browned and a toothpick inserted into the centre of a muffin comes out dry. Cool on a wire rack.
 

RECIPE TIPS:

• Reduce calories by replacing flour with stoneground flour. Stoneground = 280 Calories per 140g (cup) compared to wholemeal at 490 calories. 
• If you like a stronger lemon flavour add 1 tsp. lemon essence. (We prefer more natural ingredients) 
• Replace lemon zest and juice with orange for a change. 
• Freeze small batches to avoid picking at these yummy treats. 
• They are ideal for kid’s lunch boxes. 
• Replace oil with butter if you don’t want to use trans fats at all. Try near equivalent calories – 75g butter. (I plan to do this in future)

Encouraging kids to eat healthy by playing healthy.

Getting the kids on board with healthy eating.

Getting the whole family to eat healthy can sometimes be a challenge. Kids can be quite agreeable if you get them involved with the cooking process and make it fun. My littlies love Nachos, so we make a healthy version from mountain bread. You can give the kids a pair of scissors and they can cut out their own shapes. They can make teddy bears or any shape that appeals to them. being more interactive encourages healthy eating.

Pop the shapes into the oven on baking paper to crisp up. Then add a lean topping: Fried lean mince (can boil first to get fat out if you wish), tomato salsa (made form fresh tomatoes and herbs), avocado and a sprinkle of shaved parmesan. Cut out a few hearts for dad or mum and he/she will love it too!

Get creative with your cooking and think of ways to make it an activity for the kids. Post any ideas you come up with. I would love more for my family too.

See our healthy nacho recipe here: Mild Spinach Nacho Treat Meal
Make some cheese rye snack from the mountain bread.