Salmon Better Burgers - 112 calories per burger

Salmon Better Burgers - 224 Calories per serve (2)

They taste awesome!

Makes 15 x 80-90g burgers. Preparation Time: 15 minutes

INGREDIENTS

2 x 415g tins Pink Salmon (drained) - 1050 calories

4 cloves garlic - 20 calories

115g Onions - 35 calories

3 spring onions - 15 calories

2 medium Carrots (200g) - 64 calories

2 large egg whites - 32 calories

Zest and juice of 1 lemon - 25 calories

6g fresh ginger - 5 calories

110g oat bran (3/4 cup) - 390 calories

1 teaspoon olive oil - 44 calories

METHOD

1. Grate carrot with skin on and set aside in large bowl.
2. Peel and quarter onion.Peel garlic and roughly chop spring onion.
3. Place onion, garlic, spring onion, ginger and 1 can of salmon in food processor and pulse until chopped fine but not mash.
4. Add oat bran, lemon zest and pulse lightly again until combined.
5. Add onion mix to carrots. Pour in remaining can of drained salmon, lemon juice, egg whites and mix until combined.
6. Mixture should be solid enough to pat into balls with hands. Divide mixture into 15 (approximately 1/3 cup portions) and pat into burger shapes and place on plate.
7. Refrigerate until ready to cook. (Can be cooked straight away)
8. Heat a non-stick frypan and add olive oil - Do not let smoke!
9. Place burgers in frypan turning once until well-browned approximately 2-3 minutes either side.
10. Serve with desired salad or side vegetables.

NOTES
The patties are soft and do not need any dressing. The lemon zest is the magic ingredient in this dish and a favourite in our home now! Burgers can be frozen for quick dinners in busy households.

Healthier Coffee Chocolate - neg calories!

My husband converted me from instant coffee to ‘real’ coffee when we first began dating ( a good time to convert anyone).  “Do you know what is in that stuff!” he exclaimed in horror after I requested a certain well-known brand.  His eyes opened even wider when I extended my hand offering the sugar substitute I once carried in my handbag.  

To my credit, I was the one drinking mineral water and lemon juice and not litres of *cough* Pepsi Max every day. My husband loved his intestine torture beverage, but no more, once he tried mineral water and lemon juice he never looked back - yep; a good time to convert someone.

Healthier Coffee Chocolate - neg calories!

Today, I don’t have sugar or sugar substitutes in my coffee; I drink the ‘Real” coffee, but love the chocolate dusted topping.  This is my naughty indulgence and I have yet to substitute it – until today!  Some things have to be enjoyed but we can still substitute for healthier versions.

Yesterday I wandered into the supermarket to pick up some drinking chocolate (which we use for our topping) and read the long list ingredients.  Noting the list of fillings and that the main ingredient was sugar, I decided to make my own, healthier, low-calorie version.  

Here is the recipe but alter it to your taste.  You may want a different balance of Natvia and cocoa. Play around with the ratio until it suits you taste.

Healthier Coffee Chocolate

½ cup Cocoa (approx. 40g) – 166 calories

½ cup Natvia (approx. 85g) – 20 calories

1. Mix well in a bowl ensuring there are no lumps in the cocoa.
2. Fill shaker and store extra in air tight container.
3. Give ingredients a shake or stir before refilling shaker to ensure Natvia doesn't settle to the bottom.

Note: As you will need very little the calories per cup will be minimal (approximately 2-3 calories)

Lean Chicken Chicky - 310 calories

Lean Chicken Chicky - 310 calories per serve

Preparation Time: 10-15 minutes.

Cooking time: 15-20 minutes

INGREDIENTS

600g Chicken breast (skin off) - 900 calories

100g small mushrooms - 25 calories

100g snow peas - 30 calories

100ml Gluten free asian plum sauce (Ayam) - 195 calories

425g Bean Cuisine: Spicy Masala Chickpeas - 400 calories

1 tbsp sesame oil - 175 calories

600g Cauliflower - 144 calories

METHOD

1. Prepare cauliflower for Caulirice (process ready to microwave- see recipe).
2. Slice chicken breast against the grain into small slices and set aside.
3. Cut mushrooms into quarters and roughly chop snow peas. Open can of chickpeas and measure out plum sauce.
4. Heat non-stick pan adding oil. Quickly add chicken stiring until sealed.
5. Turn heat down low and add mushrooms, chickpeas and snowpeas.
6. Microwave the cauliflower (see recipe) while heating the vegetables and stirring through.
7. When cauliflower is cooked add plumb sauce to wok and stir through.
8. Serve immediately.

NOTES:

If Spicy Masala Chickpeas are not available use homemade or can with a low calories chilli sauce. The tin chickpeas above were not too spicy for my fussy 7 year old who hates anything even slightly spicy, so if you are looking for heat in this recipe add chilli.

2 Minute Creamy Apple Dessert - 167 calories

Low Calorie Dessert Recipe

2 Minute Creamy Apple Desert - 167 Calories

Preparation Time: 2 minutes.

Cooking Time: 2 minutes.

INGREDIENTS

1 large Pink Lady apple (200g without core) - 100 calories

Dusting of mixed spice or cinnamon - neg - 1 calorie

50gm Low Fat Yogurt - (39 calories) - check your brand for calories as they can vary

3-4 dry roasted almonds (5g) - 27 calories

METHOD

• Wash and cut apple into segments and place on microwave proof plate.
• Dust with mixed spice or cinnamon
• Microwave on high 2 minutes (maximum)
• Allow to cool a minute, then add yogurt.
• Sprinkle with chopped almonds.
• Sprinkle with spice and serve.
  
  NOTES:
• This is one of my preferred deserts when I am looking for a sweet fix but not really hungry. It satisfies you much more than a piece of cake or biscuits and doesn’t leave me looking for another snack minutes later.
• I used an apple cutter that removes the core but leaves the skin on.
• If this is a regular treat make up bulk almonds to save time but make sure you watch the portion. It is amazing how little you need to get the nice nutty topping and with the yogurt a little more ’filling’ protein in your day.

BBQ Plum Turkey Kebabs - 344 calories per serve

Serves 4 (2 kebabs with salad = 344 calories per serve)

Preparation Time: 15 minutes.

Cooking time: 15-20 minutes

Also refrigerate Kebabs for 15 minutes for easier handling. (optional)

INGREDIENTS

500g Turkey mince - 770 calories

35g (3 regular) spring onions - 12 calories

180g Grated carrot (2 medium) - 39 calories

1 large egg - 80 calories

50ml Gluten free Plum Sauce (I used Ayam brand) - 89 calories

# Extra: 50ml Gluten free Plum Sauce (I used Ayam brand) - 89 calories

8 Wooden skewers

SALAD

225g Iceberg lettuce (4 cups - shredded/sliced) - 32 calories

4 small tomato - 64 calories

1/4 cup chopped walnuts - 200 calories

METHOD

1. Soak wooden skewers in water (to prevent burning on the BBQ)
2. Finely chop spring onion and grate carrot.
3. Place in bowl with turkey mince, egg and 50ml of the plum sauce.
4. Combine well with a a fork and divide into 8 portions (approx 1/2 cup each)
5. Holding skewer in one hand, mould the portion of mince mixture around each skewer to form a sausage shape.
6. Place on plate and into the fridge to chill until cooking time.
7. Finely chop walnuts and place in small oven/BBQ proof bowl.
8. Heat BBQ and place a non-stick silicone BBQ mat over plate.
9. Place kebabs on mat and cook until brown and cooked through.
10. Place walnut bowl on on BBQ for 10 minutes and remove.
11. While skewers are cooking shred or slice lettuce and place on plates.
12. Slice tomato and arrange on the center of the lettuce.
13. Sprinkle walnuts over tomato and place 2 kebabs on each plate.
14. Using the extra 50ml of plum sauce, drizzle over centre tops of kebabs and serve.

• NOTES:

The carrot in the kebabs take longer to cook than the turkey so you can microwave the grated carrot first (partly cook - not too mushy).

This will speed up the cooking time.