Tag Archives: recipes

Amanda’s Protein & Oat Pancakes

22 Nov

This post comes from my sick bed, where I have been for the past 2 days. 😦 I contracted a stomach bug but all is fine – just need to keep hydrated, eat bland (come at me white bread!) and I should be fine in a day or so.

Now, even though I can eat an abundance of white bread and crackers at the moment, the only thing I REALLY want are these gorgeous, fluffy pancakes. They are so devine. One day I ate them for breakfast AND dinner… DON’T YOU DARE JUDGE ME!

I’ve fooled around with a few different recipes but they were never quite right. So I made some of my own changes and came up with these.

The trick is in the protein powder – you really have to get a nice tasting protein powder. I use Gaspari Myofusion in Milk Chocolate and it is DELICIOUS. You can buy it from BMB Supplements. Enter in the code “mevsbulge” and get 10% off any products til 1st February 2012! 😉

These can pack quite a calorie punch though – about 500 calories (and an amazing 55g of protein!) if you have them with the yoghurt and berries but you can remove the oats and use only egg whites to make them lighter.

Ingredients

1 scoop protein powder
1/2 cup dry, uncooked instant oats
1/4 low fat cottage cheese
3 egg whites
1 whole raw egg

Add everything to a bowl.

20111122-153658.jpg

Stir well or blend for a smoother consistency.

20111122-153711.jpg

Pour into a non-stick pan on low-medium heat. Meanwhile, heat up your grill.

20111122-153720.jpg

Wait a few mins for bubbles to form…

20111122-153730.jpg

Then stick it under the grill for a few minutes. I do this because it is too big and awkward to flip over without breaking!

20111122-153739.jpg

Add a tablespoon of natural yoghurt and a few berries… And voila!

20111122-153748.jpg

Yum!

20111122-153756.jpg

Hope you guys enjoy – let me know what you think! 🙂

Clean Eats: Garli, Chilli, Ginger & Soy Barramundi

27 Oct

Haven’t done a recipe post for a while! But I haven’t been very adventurous to be honest. I keep having the same things over and over so when I thought up this baby I was excited to share because it was such a welcome change from the usual!

20111027-081357.jpg

It’s not much of a recipe, really. You know me – add “some” of this, a “pinch” of that! I believe cooking should be to YOUR tastes. Get creative!

So, this is what I did:

I heated the oven to about 190 degrees Celsius. On a baking tray lined with baking paper I placed my fish fillet, face up.

In a bowl I combined chilli, minced garlic, grated ginger, soy sauce (I prefer to use tamari but had none left) and a splash of fish sauce. I mixed this all up to form a watery paste and then drizzled it over the fish, reserving some for the vegetables. Then I baked that sucker for about 15 minutes (until the fish was easily flaked with a fork).

Then, I tossed some vegetables (baby bok choy, mushroom, broccolini, capsicum and zucchini) into a hot pan and poured over the remaining sauce. I stirred them around until they were wilted slightly but still maintained some crunch.

And that was it! Simple, clean, delicious. I think this would work well with chicken or turkey breasts too!

Give it a go and let me know what you think. 🙂

Clean Eats: Spicy Turkey Casserole

27 Jul

I got the idea for this recipe reading one of my favorite magazines, Oxygen. It only comes out every 2 months and I excitedly wait for my issue to arrive like a child waiting for Christmas. If you are serious about transforming your body then you need to read this magazine.

So, in true Amanda style, I changed things in this recipe to give it my own flair and the result was amazing, if I do say so myself! So much flavour and very filling. Give it a go for lunches soon!

Ingredients (serves 4)

450g of turkey, diced
Half an onion, diced
2 cloves of garlic, crushed
1 green capsicum, diced
1 zucchini, diced
Fresh chilli, diced, to taste
1 tin of tomatoes
1 tub of reduced-salt tomato paste
1 tin of red kidney beans, drained and rinsed
Chilli powder, to taste
Handful of chopped parsley
Salt & pepper, to taste
Cooked quinoa, to serve (1/2 cup per serving)

Heat a little olive oil in a pan over medium heat. Add garlic and onion. Cook until transparent. Add turkey. Cook until cooked through, about 5 – 7 minutes.

Add fresh chilli, capsicum and zucchini and cook for a further 2 minutes.

Add tin tomatoes, tub of tomato paste and tin of beans. Cook for a further 5 minutes.

Add chilli and salt and pepper and taste, then add more chilli if needed! Remember its metabolism charging properties! 😉

Sprinkle parsley on top and you’re done, ready to transfer to containers and freeze for quick and easy lunches for the week. 🙂

Nutritional Info: 319 cals; 6g fat; 1.6g sat fat; 38.9g protein; 23.5g carbs

20110727-051015.jpg

319 6g 1.6g 38.9g 23.5g 11g 10.2g 600mg 0mg

Review: Dietlicious

7 Jul

Recently I was contacted by Dietlicious who asked me if I would like to try their meal service.  My response?  Hell yes I would like to try your meal service!  So they VERY generously sent me a weeks worth of lunches and dinners to try.

What I love about Dietlicious is that it’s not a DIET.  There’s no heavy restrictions, just good quality real food that has been portion (very important!) and carb controlled.

Their meals taste absolutely delicious (hence their clever play on words – ‘dietlicious’) and very gourmet.  The philosophy they stick by is that you shouldn’t need to sacrifice taste to lose weight, you can still eat tasty (but healthy!) food – it’s just all about the portions in which you eat it!  I think this is very true for successful weight loss.

The meals are conveniently delivered straight to your doorstep and on top of frozen meals they also provide you with fresh salad ingredients and airlocked bags of fresh vegetables which you can add to any meal as you see fit.  Everything is labelled clearly and has heating instructions.  The ingredients and nutritional values are also clearly displayed.   You can read about what plans Dietlicious offers here.

Now, about the food!  My favourite meals were:

Chicken Cacciatore (373 calories)

Baby lamb fillets marinated in lemon, garlic + sumac, ready to grill (137 calories)

Honey Soy Chicken Noodles (429 calories)

I also had a couple of gorgeous curries that I can’t seem to find pictures of on the website, but trust me, they make a GOOD curry!  Even though the above were my favourites, I did thoroughly enjoy every meal they gave me.

The smaller serving sizes were a little hard to get used to at first (I’m used to a more generous serve of protein) but by the end of the week I was absolutely fine with it and even felt full at the end of each meal.  I have now carried over the smaller portion sizes into my own diet.

You can pick and choose the meals that you want delivered or you can just ask them to send you a variety, it’s up to you.   There’s also snack packs, fruit and breakfasts’ that you can add to your order.

Another thing that I found really cool is that they have husband/partner meals, larger serves of the same meal that you can order along with your meals so that your partner isn’t missing out and you get to eat the same thing at meal times!

Having tried another meal delivery service in the past, I can honestly say that this was far more superior in terms of taste, freshness, nutritional value and convenience.

So, if you are looking to lose weight yet still get to eat delicious and nutritious food, then Dietlicious is where it is at!  Give it a go.  You will not be disappointed.  🙂

Update!  FREE snacks for your first order
Place an order for one week and receive a free snack pack. If you place a multiple week order you will receive free snacks for each week up to 5 weeks.
promo code: snacks

Clean Eats: Mexican Turkey Mince

9 May

After having grilled chicken, brown rice and broccoli for lunch everyday last week it was time for a change. Don’t get me wrong, I love me some juicy breasts (of the chook kind – get your mind out of the gutter you filthy people!) but it was time to change it up.

Enter turkey mince. It’s lean, tasty and, most importantly, it’s high in protein.

There’s no real recipe to this, so imma make it real easy for you.

Grab a couple of cloves of garlic. Mince them or dice finely. Brown in a little olive oil in a pan over medium heat.

Take 500g of turkey mince and add that to the pan. Stir until browned.

Add a sprinkle of ground cumin, ground coriander, cajun seasoning and chilli flakes to taste. Season with salt and pepper.

Finally, stir in two tablespoons of tomato paste. Done. Easy right?

Serve with a cup of green vegetables and half a cup of brown rice and you have a healthy and clean dinner or lunch that comes in under 380 calories.

So tell me, how did everyone do with their first week of Project Tighten Up? Would love to hear! I have measurements coming later in the week so I will share them with you then. 🙂

20110509-082349.jpg

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

Creamy Chicken Tenderloin Salad

24 Mar

I love this salad.  If it had lips I’d kiss them and gently thank the salad for being so delicious, filling (oh hai protein!) and kind to my waistline.  It’s perfect for either lunch or dinner and super quick and easy to whip up.   I prefer it for dinner because of its low carb content!

The dressing is inspired by Natalie’s Faux Caesar Salad but slightly tweaked (I omitted the olive oil and added lemon juice).

Ingredients

Two handfuls of mixed lettuce leaves

1 medium tomato (sliced into wedges)

Handful of capsicum strips

3 chicken tenderloins (120g)

15g of shaved parmesan cheese (no more than this!  It is unexpectedly calorific and easy to go overboard on)

Dried or fresh rosemary

Salt & pepper

Olive oil spray

 

 

Dressing

1 tablespoon of natural, low-fat yoghurt

1 teaspoon of dijon mustard

1 teaspoon of lemon juice

 

Sprinkle the chicken with a little rosemary, salt and pepper.  Heat a little olive oil in a pan and grill the chicken for about 3 minutes a side or until cooked through.

Combine the salad ingredients and parmesan in a serving bowl.  Shred the chicken and place on top of the salad.

Combine the dressing ingredients and drizzle over the chicken and salad.

Now, if I weren’t watching my calories like a damn hawk at the moment I might also add a boiled egg or some crispy prosciutto.  OR (gasp!) both.  Drool.

Nutritional info: 324 cals, 9.3g  fat, 4.2g sat fat, 47g protein, 8.6g carbs, 7.6g sugar