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.

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Stir well or blend for a smoother consistency.

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

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Wait a few mins for bubbles to form…

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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!

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

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Yum!

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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!

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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

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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. 🙂

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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

 

 

Cumin-Crusted Lamb with Chickpea Salad

26 Feb

I got inspiration for this meal by a recipe I found in Donna Hay’s Beef, Lamb & Pork, one of the cookbooks in her Simple Essentials series.  If you don’t own a Donna Hay cookbook I suggest you go out and buy one, quick smart.

Donna Hay is all about simple, fresh and easy food that is low fuss and maximum quality and taste.  This philosophy usually means that you can trust the recipes will be healthy and nutritious (except when it comes to desserts!) and that’s exactly what I like.

Donna’s recipe calls for lamb fillets however I used lamb steaks to cut cost.  It also calls for mint which I don’t generally use in cooking (not for any reason other than I’m not keen on the taste) and I used no-fat yoghurt in the yoghurt dressing and added garlic (it needed a little kick).  In the salad I added cherry tomatoes as I had some lovely, fresh cherry tomatoes given to me straight off the vine from my uncle.

Cumin-Crusted Lamb with Chickpea Salad (serves 4)

4 x 150g lamb steaks (or lamb fillets)

2 teaspoons of cumin seeds

1 tablespoon of olive oil

Sea salt and cracked pepper

2 x 400g cans of chickpeas, drained and rinsed

2 lebanese cucumbers, thinly sliced

1 punnet of cherry tomatoes, halved

100g of baby spinach leaves

Yoghurt Dressing

1 cup of natural, nofat yoghurt

2 tablespoons of lemon juice

1 small clove of garlic, crushed

sea salt

Place the lamb, cumin, oil, salt and pepper in a bowl and toss to coat.

Heat a large non-stick frying pan over medium heat.  Add the lamb and cook for 2 – 3 minutes per side or until cooked to your liking.

Slice the lamb, divide the lamb, chickpeas, cucumber, tomatoes and spinach among plates.  Drizzle over the yoghurt dressing and tuck in!

Quinoa Sushi Rolls

15 Feb

Yep, that’s right!  ANOTHER recipe for quinoa!  I should just write a book.  In fact, maybe I will one day.  And one day I may also take over the WORLD.  But for the moment I’ll just settle with sharing this delicious quinoa sushi recipe with you.  Simple, quick and delicious – if you are a sushi roll fan you will love this as much as I do!

Ingredients (makes 1)

1/2 a cup of cooked quinoa

1/2 a tablespoon of sushi seasoning (found in a bottle, you can also use rice vinegar)

1 sheet of seaweed

Small tin of tuna (drained)

1 tablespoon of low fat whole egg mayonnaise

1 teaspoon of wasabi (or to your taste)

1/4 of an avocado, sliced (or a stick of cucumber)

Tamari or soy sauce (for dipping)

Place a sheet of seaweed shiny side down on a bamboo sushi mat (you can buy these super cheap from the grocery store).  In a bowl mix the quinoa and the sushi seasoning (or rice vinegar).  Spread the quinoa on the seaweed sheet and leave about 2cm on either end.

Mix the tuna, mayo and wasabi in a bowl and spread along the edge of the quinoa closest to you.

Lay the avocado slices (or cucumber) on top of the tuna.

Lift the edge of the mat closest to you and begin to roll the sushi.  Secure the edges down with damp fingertips.

Cut in half (or into smaller bite size peices), dip in tamari and savour the flavour!

Nutritional Info:

330 cals (with avocado, 275 cals with cucumber)

14g fat(with avocado, 9g with cucumber)

2.5g sat fat(with avocado, 1g with cucumber)

23g protein

26g carbs

Bacon Wrapped and Stuffed Chicken Breast

6 Feb

Hey peeps! Sorry I have been a bit MIA in the last week. I’ve been preoccupied with a full week training course but that’s all over now so programming will presume as per usual! I’ve got measurements coming up soon that I will report on so keep your skinny little fingers crossed for me!

I’ve cooked some lovely and healthy things over the past week and this… well, this isn’t really one of them! Whilst this isn’t especially healthy it’s not particularly un-healthy. It’s an example of what I consider a treat meal.

It stemmed from me having two rashers of bacon leftover in the fridge. I thought they would pair nicely with the two chicken breasts I had set aside for our dinner.

It’s pretty simple really. Doesn’t even require an ingredients list. Firstly, preheat your oven to to 180 degrees then just grab a chicken breast and make a pocket in it’s flesh. Spoon a little olive tepanade inside and stuff in a little light feta cheese. You could also use light mozzarella or tasty cheese. Insert a few leaves of baby spinach, wrap the chicken breast with bacon (or prosciutto) and secure with a toothpick.

Grill the chicken in a pan over medium heat for 2 minutes a side or until bacon is browned. Take out of the pan and place in an oven-proof dish and bake in the oven for 20 minutes or until chicken is cooked through. Serve with a fresh garden salad dressed in extra virgin olive oil and white wine vinegar.