Quick n healthy omelette
1 egg plus 2 egg whites, salt and pepper to taste and a sprinkling of Chipotle seasoning (Woolies), lightly beaten. Pour in small non-stick pan on a medium heat. Turn over once set at bottom. And that is it!
Serve in a wrap with lots of lettuce and a dash of mayo, Tabasco or sriracha!
PS: If you dont have Chipotle seasoning, add a sprinkling of cayenne pepper and smoked paprika!
480g raw Haddock
250ml fat free milk
100g chopped onions
100g chopped yellow pepper
10ml olive oil
280g cooked brown rice
140g blanched peas (cover frozen peas with boiling water and leave to stand for 10 minutes, then drain)
100g cherry tomatoes, halved
2ml chopped garlic
5ml turmeric
2ml smoked paprika
Salt and Pepper to taste
Fresh Coriander to serve
Poach hadddock in milk on low to medium heat until the fish flakes easily. Remove from milk, flake and set aside.
Fry onions and peppers in olive oil until soft. Add garlic and fry for another minute or so. Stir in cooked rice, add rest of spices. Add a bit of water or chicken stock if needed. Add rest of ingredients, stir through and simmer on medium heat, covered from a few minutes.
Serves 2: 1 Serve = 2 Protein, 2 Veg, 1 Fat, 2 Carbs
I am always looking for healthier (beef) mince options! I saw a picture of a ‘meatball stir-fry’ dish online or in a magazine recently (can’t remember where – expose myself to wayyyy too much info on a daily basis!). I like the idea of mini meatballs, because it makes it easier to establish portion sizes etc.
So, here goes!
Serves 4
Meatballs
480g beef mince
1 tablespoon raw oats
5ml smoked paprika
2ml garlic salt
black pepper to taste
1ml black sesame seeds
Mix all together and form mini-meatballs – weighing about 20g each. I found this cool little gadget at Westpack, works like a charm 🙂
Place on a baking sheet, lined with foil and treated with non-stick spray. Bake at 180C for about 7 minutes. Put aside.
Stir-fry
50g spring onions, chopped
100g onions, sliced
100g baby corn, sliced lenghtwise in ‘quarters’ to make it easier to stir-fry
100g mange tout
10ml olive oil
5ml crushed garlic
red pepper flakes to taste (if you want to add some ‘spicyness’
100ml chicken stock
10ml soy sauce
Heat olive oil in a pan and at medium to high heat, fry onions, corn and mange tout for about 3 minutes. Add garlic and red pepper flakes.
Lower heat and add meatballs, chicken stock and soy sauce. Gently stir not to break the meatballs. Cover and leave to simmer for about 5 minutes.
Serve with angelhair pasta, brown rice, cauliflower rice or zoodles (zucchini noodles).
This will work well with ostrich, pork and chicken mince!
WL breakdown – 6 meatballs = 2 Protein, 1 Veg per person.
Yesterday’s lunch! The last of my pre-cooked batch of pearl barley used! Managed to get 3 full meals out of it, so planning does save you lots of time and effort! 🙂
Adapted from “Closet Cooking”
100g cooked pearl barley
100g green fresh green beans (I just poured some boiling water on it, and left it to stand for about 10 minutes – no cooking needed)
150g mushrooms (I marinated a batch of mushrooms – ovenroasted it for about 30 minutes, put it in a glass bottle and poured some white vinegar (about 150ml) over it, leaving it to stand in the fridge for a couple of hours)
1/2 small red onion, thinly sliced
A sprinkling of thyme and rosemary (I used dried herbs)
30g low fat feta
Salt and Pepper to taste
10ml white vinegar
5ml olive oil (lemon infused, but you can use normal olive oil with maybe a dash of lemon juice instead)
Lettuce to serve
This salad is very tasty if made in advance – to give the flavours of the olive oil, vinegar and marinated mushrooms to develop a bit. So try to make it the night before.
Mix all the ingredients except the feta and lettuce together. Once ready to serve, stir in the feta and serve on a bed of lettuce.