Tag Archives: recipe

Clean Eats: Lean Beef Patties

19 Jul

I got extremely creative in the kitchen yesterday!  I was all pepped up after just passing my P’s test (yay!  I’m a driver now! :D) so I decided to spend a solid 3 hours in the kitchen preparing meals for the week.   What a way to congratulate myself!

I can’t stress the importance of meal planning enough.  Fail to plan = plan to fail.  When I know all my lunches are prepared for the week it saves me money, time and it also saves me from eating something I shouldn’t.  I also know the exact portion, calories, fat, protein and carbs that I am getting.

I made the usual baked chicken breast (which I just season with Moroccan, Cajun or Portuguese seasoning and bake), a spicy turkey casserole (recipe to come) and these delicious lean beef patties.

These are great as lunch, dinner or even a snack-on-the-g0 option as they are quite tasty cold too!

For lunch or dinner I would eat two or three patties with 1/2 a cup of cooked quinoa and 1 – 2 cups of steamed green veg.  For dinner I would substitute the quinoa for sweet potato (about 100g is a good serve).

Give them a go and let me know what you think!

Lean Beef Patties (makes 10)

500g lean beef mince
Half a carrot, grated
Half an onion, diced
2 cloves of garlic, crushed
Handful of chopped parsley
1/2 cup almond meal (or bread crumbs if you are not worried about carbs)
1 egg
Chilli flakes, to taste
1 teaspoon of meat seasoning (I use one that has cumin, chilli, garlic and oregano in it)
1 tablespoon of dijon mustard
Salt & pepper to taste

Combine all ingredients and roll into 10 balls.


Heat a little olive oil in a pan on medium heat.  Add balls and squash them down to form patties.

Cook for a few minutes a side until cooked through.

Nutritional Info: 108 cals per pattie; 6g fat; 2g sat fat; 13g protein; 1.5g carbs

 

Clean Eats: Turkey & Quinoa Larb

15 Jun

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I love Thai food. I could happily exist on a diet of Thai food for a very long time. Actually, throw in Japanese food and I’m pretty certain I could exist on that for the rest of my life.

Issue is, you can never be certain what goes into your takeaway meal. Hidden salt, sugar and fat… it’s a major risk when you’re on Project Tighten Up.

So, I set about making my own sour and spicy Larb salad. I used turkey mince because it’s super lean and cheap however it is traditionally made with chicken or pork mince. I also served this up the next day for lunch with broccoli instead of lettuce and it was just as good.

Ingredients (serves 4)

1 tbs peanut oil
500g turkey mince
1 stem lemon grass, pale section only, finely chopped
1 small chilli, finely chopped
1/4 cup fresh lime juice
1 tbs fish sauce
1/4 small red onion, thinly sliced (or more if you’re an onion fan!)
1/3 cup fresh coriander leaves
2 cups of cooked quinoa
Lettuce leaves, to serve

Heat the oil in a wok or frying pan over high heat until just smoking. Add the mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until meat changes colour. Transfer to a bowl and set aside to cool slightly.

Whisk together the lime juice and fish sauce in a small bowl until well combined. Drizzle the mince mixture with the dressing.

Add the, quinoa, onion and coriander and stir to combine. Spoon the mince mixture among lettuce leaves and dig in!

What cuisine could you eat every day for the rest of your life?

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Mini Frittatas

13 Apr

Although I am still loving soup for lunch, I have been thinking about what else I can make ahead of time for lunch during the week.  Then it came to me – mini frittatas!

These are so easy to make and are absolutely delicious!  When I texted Justin to ask him what he thought of them (I packed them for his lunch too!), he texted one word back – “Beautiful”.  God I’m a good cook!  Sometimes I just don’t know WHAT to do with myself!  😉

I’m not going to lie, these have a fair amount of fat in them so next time I will be using 12 egg whites and maybe 4 or 5 yolks.  You could also add to them mushroom, zucchini, corn or whatever floats your boat!

Ingredients (makes 15)

12 eggs, lightly whisked (or 12 eggs whites & 4 – 5 yolks)

60g of light tasty cheese, grated

50g of reduced fat feta, crumbled

50g lean leg ham, diced

Handful of baby spinach, roughly chopped

Small handful of flat-leaf parsley, roughly chopped

Olive oil spray

Salt & pepper

Pre-heat oven to 180 degrees.  In a bowl, combine all ingredients.  Spray non-stick muffin trays lightly with olive oil.  Spoon egg mixture into muffin trays so that they are 3/4 of the way filled.  Place the trays into the oven and bake for about 15 minutes.  Keep your eye on them as they tend to puff up a little!

Once the frittatas are firm, take them out of the oven and leave to cool.  Use a knife to loosen them around the edges and then pop them out.

One serving equals 3 frittatas and they are perfect with a little side salad.  They would also be handy as an on-the-run breakfast option and can be enjoyed cold or warm.  And apparently they freeze well too!  Haven’t tried that yet… but google tells me they do!

Nutritional info per serve: 290 cals; 24g protein; 20g fat; 8g sat fat; 100g calcium

What’s your favourite frittata combination?

Chicken, Vegetable & Barley Soup

21 Mar

It’s raining, it’s pouring, I feel like SOUP!

And soup I shall I have!  Every damn day this week!  Why?  Because I feel like it!  And because it’s super healthy and easy.  And I made a huge pot so I gotta eat it all now!

This soup is full of goodness.  It’s packed with fibre and protein and is low in calories and fat.  A perfect lunch option!

Ingredients (fills 5 x 600ml containers)

1 leek (sliced)

2 carrots  (diced finely)

2 cloves of garlic (diced finely)

2 organic chicken breasts (diced into small chunks)

2L of salt-reduced chicken stock

1 cup of uncooked pearled barley

2 handfuls of flat leaf parsley (chopped)

1 teaspoon of dried tarragon

1 teaspoon of chilli flakes

3 handfuls of spinach, kale, cabbage or silverbeet (chopped)

Salt and pepper to taste

 

In a large pot saute the carrots, leek and garlic until softened over a medium heat.

Add the chicken and stir until most of the meat has turned white.

Add the chicken stock, barley, chilli, tarragon and parsley and cover.  Simmer gently for 1 hour.

Add the spinach, kale, cabbage or silverbeet and cook until softened.  Add seasoning to taste.

Your soup is now ready to slurp or pack into containers and freeze!

Nutritional info: 321 cals, 6.3g fat, 1.5g sat fat, 31.6g protein, 28.4g carbs, 7.7g of fibre

 

Do you like to cook in bulk?  What’s your favourite thing to make and store?

 

 

I Die For Zucchini Chips

8 Mar

“Ew! Zucchini!”, I hear the cries resonating throughout the interwebs but seriously, try these crispy little delights and THEN let me know how you feel about the humble yet versatile zucchini.

This recipe comes from Jane Kennedy’s cookbook, ‘OMG! I Can Eat that?’.  Jane uses half mayonnaise, half Greek yoghurt in her aioli however I just used low fat whole egg mayonnaise.

Ingredients

1 zucchini (chopped finely or you can use a vegetable slicer)
Salt
Pepper
Chilli flakes
Olive oil

For the aioli:

2 tablespoons of low fat whole egg mayonnaise
2 small cloves of garlic, diced finely
2 teaspoons of lemon juice

Preheat oven to 200 degrees celsius. Line zucchini slices up on a baking tray covered with baking paper. Season with salt and pepper and sprinkle with chilli flakes to your taste. Flick over a little olive oil (I did realise afterwards that a light spray of olive oil would have been better).

Place in oven and bake for 10 – 12 minutes or until golden brown. Take out of oven and rest for a few minutes or until crispy.

To make the aioli simply combine the mayonnaise, garlic and lemon juice.

Serve zucchini chips with aoili or use them as a delicious side dish.

I can not WAIT to make these again. The time will come. Possibly tonight… 🙂

Mediterranean Chicken Parcels

10 Jan

I’ve been a bit slack with posting recipes lately!  But hopefully I’ll get a few out this week.  I’ve tried lots of healthy and delicious recipes whilst I have been on leave and I must share them with you!  So I’ll start off with what I had last night – my lovely little Mediterranean Chicken Parcels!

Not the most appetising picture but believe me - it's delicious!

 

Ingredients (serves 4)

4 x 150g chicken breasts, pounded flat

Cherry tomatoes, halved

Baby spinach

Light feta cheese, crumbled

Garlic, crushed

Dried chilli

Thyme, fresh or dried

Salt and pepper

 

Pre-heat oven to  190° C.   Lay chicken breasts on squares of baking paper, leaving enough paper for you to fold the chicken into a parcel.  Brush the chicken with the crushed garlic, sprinkle a little dried chilli and thyme and season with salt and pepper.

Lay a few spinach leaves on top, followed by the cherry tomatoes.  Sprinkle the feta cheese over the top to finish and then fold the baking paper over the chicken.  You can tie the parcel with twine if you feel necessary.

Pop the parcels onto a baking tray and place in the oven for 15 – 20 minutes or until chicken is cooked through.

You could also add olives, artichokes, capsicum and red onion.  It’s really up to you!  Instead of feta try light mozzarella cheese.  Go crazy, live on the edge!  😉

I love these little parcels.  They taste like pizza which is awesome when you rarely allow yourself pizza!  I served mine with steamed rounds of sweet potato and vegetables.  Who said healthy eating needs to be boring?

Morrocan Lamb Steaks

26 Nov

This is an easy dish to throw together during summer!  Just remember your portion sizes as it’s quite easy to go overboard with meat serving sizes.  Aim for 120g – 150g or a piece that is the same size and thickness of your palm.  And if that doesn’t stop you from eating a massive piece of meat maybe this will – 150g of lean lamb steaks is 210 calories.  That is more than enough especially if you want to make room for tasty sides!

This meal comes to a total of 470 calories (130g of lean lamb was used).

Ingredients (serves 4 dependent on lamb steak sizes)

  • Moroccan seasoning
  • Fresh or dried rosemary
  • Cayenne pepper
  • 8 x 60g – 70g lean lamb steaks (visible fat trimmed)
  • 400g chickpeas (drained and rinsed)
  • 1/2 a lebanese cucumber (diced)
  • Punnet of cherry tomatoes (cut in half)
  • 1/2 a green capsicum (diced)
  • Handful of flat leaf parsley (roughly chopped)
  • 4 corn cobettes (steamed)
  • Extra virgin olive oil
  • 1/2 a lemon
  • Light tzatziki dip

Sprinkle the lamb with a little moroccan seasoning, cayenne pepper (careful!  It can be spicy!) and rosemary.  Set aside whilst you prepare your salad.

In a bowl combine the chick peas, tomatoes, cucumber, capsicum and flat leaf parsley.  Squeeze over the juice of half a lemon and drizzle a little (and I mean a LITTLE!) extra virgin olive oil.

Cook your lamb on the BBQ or in a pan over medium heat for about 4 minutes a side or until cooked to your liking.

Serve with a dollop of light tzatziki, the chickpea salad and corn cobettes.