Tag Archives: garlic

Soup Whore: Chicken, Prosciutto, Tomato & Cannellini Bean

5 Apr

I have a new addiction.  It’s soup.  I just can’t seem to stop making it.  This is the third week in a row… Hi, my name is Amanda and I’m a soup-a-holic.

But it’s not a bad thing!  Soup is super convenient, healthy, cost friendly and delicious.  I love the fact that I have all my lunches ready for the week with zero preparation needed, aside from a quick zap in the microwave.

Soup is also a perfect meal for weight loss as the water content keeps you hydrated and promotes a feeling of fullness. Win!

Now without further adieu, drum roll please…  This week’s soup isssssss:

Chicken, Prosciutto, Tomato & Cannellini Bean Soup (serves 6)

Ingredients

1 onion, diced

2 cloves of garlic, crushed

2 small chillis, or chilli to taste, finely sliced

2 sticks of celery, finely sliced

2 punnets of grape tomatoes

1 bag of baby or English spinach

100g of prosciutto, diced

500g of chicken breast, diced

2 cans of cannellini beans, drained and rinsed

2L of salt reduced chicken stock

Olive oil

Salt & pepper to taste

Heat a little olive oil in a large soup pot.  Add the prosciutto.  Cook until brown and crispy.  Set aside.  Add the onion, chilli, garlic and celery to the pot and cook until softened.

Add the chicken to the pot and cook until flesh has turned white.  Add the cherry tomatoes and cook until soft, breaking them up with the spoon as you stir.  Return the prosciutto to the pot and add the cannellini beans and stock.  Bring to the boil.  Partially cover and simmer for 25 minutes.  Add the spinach and stir through until wilted.

Let the soup cool and then with a hand-held blender blend the soup a few times so that it’s not completely blended and still has some chunkier parts.

The soup is now ready to ladle into containers and freeze!  Or enjoy straight away! 🙂

Nutritional info per serving: 360 cals; 9.3g fat; 2.5g sat fat; 43g protein; 22.3g carbs

Garlic, lemon, chilli and parsley chicken w/ spinach and cherry tomato risoni

3 Aug

A delicious and fresh tasting meal that is low in calories and fat and high in flavour!

Ingredients

120 – 150g of chicken breast

1/4 cup of cooked risoni

1 cup of baby spinach (roughly chopped)

5 cherry tomatoes (halved)

1/4 cup of flat leaf parsley (roughly chopped, reserve a pinch for the chicken)

1 teaspoon of lemon rind

Juice of 1 lemon

1 teaspoon of garlic (minced)

1/2 teaspoon of chilli (or to your taste, chopped)

Combine the chilli, garlic, pinch of parsley and lemon rind with the juice of half the lemon.  Pour over the chicken and marinate for at least 20 minutes (if you don’t have time, you can coat the chicken in the marinade just before cooking).

Grill the chicken for 4 minutes a side or until just cooked through.  Set aside to rest.

In a mixing bowl combine the cooked risoni, parsley, spinach and tomato and drizzle with a little olive oil and the juice of the other half of the lemon.  You could also add capers, olives, feta or spring onion if you like!

The total nutritional value of this meal is approx 430 cals and 10g of fat (only 2.5g of which is saturated).

Basa fillet with warm green bean and tomato salad

14 Jul

Stopped into the supermarket on the way home from work tonight intending to get something to go with my t-bone but all of a sudden I got a hankering for fish. Basa fillets were on special so I grabbed two of them, some potatoes, grape tomatoes and beans and Bob’s your uncle, I produced a delicious, quick and easy fish feast for dinner.

Ingredients

2 x basa (or other white fish) fillets
1 teaspoon of dried Italian herbs
2 teaspoons of lemon zest
Juice of half a lemon
Pinch of chilli powder
1/2 teaspoon of salt
1/2 teaspoon of pepper
1 tablespoon of olive oil
12 pitted olives
Green beans (steamed briefly)
Grape tomatoes (halved)
1/2 red onion (diced)
1 clove of garlic (minced)
1 teaspoon of butter
Cocktail potatoes

Preheat oven to 190 degrees.

In a small bowl combine Italian herbs, chilli, salt, pepper, lemon zest and juice. Set aside.

Roll out 2 squares of foil, place fish in the middle and spoon over herb mixture. Fold the foil over the fish and fold the edges over.

Bake fish for 10 – 12 minutes. Be careful when unwrapping the foil when the fish is done as steam will escape.

Whilst fish is baking, heat oil in a pan and sauté garlic and onion until translucent. Add beans, tomatoes and olives and cook until just softened. Keep in a warm place.

Place the potatoes in a microwave container with a teaspoon of butter. Cover loosely with a lid or cling wrap. Five cocktail potatoes will take about six minutes in the microwave to cook through.

Serve and season to taste.

Only 370 calories and 13g of fat!