Asian Chicken Soup
Ingredients
- 220g Chicken breast, cubed
- 6 Mushrooms, finely sliced
- 2 Tablespoons Coriander, finely chopped
- 1 Clove of garlic, crushed
- 1 Stalk shallot, finely chopped
- ½ Cup of cauliflower, chunkily chopped
- 1 ½ Cups of cabbage, shredded
- 1 Stock cube (vegetable or chicken)
- 500ml Boiling water
- 1 Teaspoon olive oil
Method
- Heat the olive oil in a medium soup pot on medium heat. Add the chicken and garlic and toast until chicken just goldens.
- Add the mushrooms, cabbage, cauliflower and half the shallots to the chicken, combine and cook for a further 3 – 4 minutes.
- While the chicken and vegetables are cooking, dissolve the stock cube in 500ml of boiling water.
- Add the stock, remaining shallots and coriander to the chicken and vegetables, combine then reduce heat to low to medium and simmer for 15 – 20 minutes.
- Serve hot or chilled.
Suggestions
- 500ml of already made up stock can be used instead of dissolving the stock cube in water
- Choose salt reduced stock for a healthier option.
Pork, Herb and Honey Skewers
500g pork fillet
2 cloves garlic, crushed
2 teaspoon cumin, finely chopped
2teaspoon coriander, finely chopped
¼ teaspoon paprika
½ cup Orange Juice
1½ Tablespoon honey
2 Tablespoon mustard
1½ Tablespoon tomato sauce
4 cups basmati rice, cooked
2 cloves garlic, crushed
2 teaspoon cumin, finely chopped
2teaspoon coriander, finely chopped
¼ teaspoon paprika
½ cup Orange Juice
1½ Tablespoon honey
2 Tablespoon mustard
1½ Tablespoon tomato sauce
4 cups basmati rice, cooked
Step 1
Slice pork into cubes. Combine garlic, cumin, paprika and coriander in a bag, add pork and shake. Feed herbed pork pieced onto a skewer and cook on a hot grill or BBQ for 5 mins, turning once.
Step 2
Place orange juice, honey, mustard and tomato sauce in a pan and simmer for 5 mins. Coat pork skewers.
Step 3
Serve with rice.
Slice pork into cubes. Combine garlic, cumin, paprika and coriander in a bag, add pork and shake. Feed herbed pork pieced onto a skewer and cook on a hot grill or BBQ for 5 mins, turning once.
Step 2
Place orange juice, honey, mustard and tomato sauce in a pan and simmer for 5 mins. Coat pork skewers.
Step 3
Serve with rice.
SERVES 4
Per serve:
Kj 829
Kcal 197
Carb 14g
Fat 3.2g
Fibre 0.7g
Kcal 197
Carb 14g
Fat 3.2g
Fibre 0.7g
Hearty Beef and Vegetable Soup
500ml vegetable stock
300g veal shanks, trimmed
1 onion, diced
1 stalk celery, diced
1 carrot, diced
100g mushrooms, sliced
800g canned tomatoes
80g spiral pasta, uncooked
Step 1
Sauté onion in a large pot till clear.
Step 2
Add the beef and cook until browned, add remaining vegetables and liquid.
Step 3
Simmer with lid on for 30 mins.
Step 4
Add pasta and simmer without lid for 10 mins or until pasta is cooked.
SERVES 6
Per serve:
Kj 772
Kcal 184
Carb 16g
Fat 2.9g
Fibre 3.5g
The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great
Health, Mind & Body Books)
Health, Mind & Body Books)Hummus Recipe - Chickpea Dip
With this hummus recipe you will have a great snack, especially if you dip raw vegetables and not bread or chips.
The basic ingredient is chickpeas, an excellent source of protein, dietary fibers and healthy carbohydrates (the ones that are good for your blood sugar levels) and tahini, a paste made from sesame seeds that are rich in calcium and magnesium.
You can buy canned chickpeas, but they can taste a bit “tinny”. It’s really easy to buy dried chickpeas and cook them yourself. Make a big pot and then freeze them in smaller portions.
It’s better to make a small amount of this delicious dip, as much as you will eat in the next couple of days, than to make a lot.
Enjoy it plain or spice it up with sundried tomatoes, roasted red pepper.
Ingredients for the Basic Recipe
The basic ingredient is chickpeas, an excellent source of protein, dietary fibers and healthy carbohydrates (the ones that are good for your blood sugar levels) and tahini, a paste made from sesame seeds that are rich in calcium and magnesium.
You can buy canned chickpeas, but they can taste a bit “tinny”. It’s really easy to buy dried chickpeas and cook them yourself. Make a big pot and then freeze them in smaller portions.
It’s better to make a small amount of this delicious dip, as much as you will eat in the next couple of days, than to make a lot.
Enjoy it plain or spice it up with sundried tomatoes, roasted red pepper.
Ingredients for the Basic Recipe
100 grams of chickpeas (keep the liquid)
1 tablespoon of freshly squeezed lemon juice
1 tablespoon of tahini (wholegrain if you can find)
½ onion, chopped
1-2 chopped cloves of garlic
1 teaspoon of olive oil
1 teaspoon of ground cumin
Pinch of cayenne pepper
Salt
Water
Chopped parsley to garnish
Preparation
1. Start with adding the lemon juice, the liquid from the chickpeas, tahini, onion, garlic and olive oil into the blender and blend for about 5 seconds.
2. Add the chickpeas and blend again until it becomes creamy. If you think it’s too thick you can add a little water until it gets the right consistency.
3. Add cumin, salt and cayenne pepper to taste.
4. Put the dip in a serving bowl and chill for a few hours. That makes the flavor come out more.
5. Sprinkle some chopped parsley on top before serving.
The traditional way to eat hummus is with pita bread, but it’s better for your weight loss if you eat it with raw vegetables, like bell pepper, cauliflower and carrots.
The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel GreatHealth, Mind & Body Books)
1 tablespoon of freshly squeezed lemon juice
1 tablespoon of tahini (wholegrain if you can find)
½ onion, chopped
1-2 chopped cloves of garlic
1 teaspoon of olive oil
1 teaspoon of ground cumin
Pinch of cayenne pepper
Salt
Water
Chopped parsley to garnish
Preparation
1. Start with adding the lemon juice, the liquid from the chickpeas, tahini, onion, garlic and olive oil into the blender and blend for about 5 seconds.
2. Add the chickpeas and blend again until it becomes creamy. If you think it’s too thick you can add a little water until it gets the right consistency.
3. Add cumin, salt and cayenne pepper to taste.
4. Put the dip in a serving bowl and chill for a few hours. That makes the flavor come out more.
5. Sprinkle some chopped parsley on top before serving.
The traditional way to eat hummus is with pita bread, but it’s better for your weight loss if you eat it with raw vegetables, like bell pepper, cauliflower and carrots.
The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great
Health, Mind & Body Books)Greek Beetroot salad
Materials
-150gr. cooked beets, cut into small cubes
-500gr low fat yogurt
-1 clove garlic
-3 tablespoons vinegar
Marinate beets with vinegar for an hour and then drain. Scrape the garlic into the yogurt and stir all ingredients together.
Recommendation:
Leave the salad at least 3 hours in the refrigerator before serving.
SERVES 1
Calories 147
Protein 6.4gr
Fat 0.5gr
Carbohydrates 29.2gr
Cholesterol 2mg
Vegetable Dip
Materials
1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
In a bowl, combine all of the ingredients except the raw vegetables.
Cover and refrigerate for 30 minutes to allow the
flavors to blend. Serve with cut raw vegetables.
Spinach and Egg Scramble
3 tablespoons olive oil
1 onion, chopped
1 pound spinach, blanched, drained and chopped
Salt
Tabasco sauce
4 eggs, lightly beaten
4 tablespoons Parmesan cheese, grated
Heat the olive oil in a large skillet. Add the onion, and sauté over medium heat until soft. Add the
spinach,
and mix well. Cook, stirring, for 3 to 4 minutes. Add salt to taste.
Mix the Tabasco with the eggs. Pour over the mixture, and cook, stirring until the
eggs are set.
Remove from heat, transfer to a warm platter and sprinkle with Parmesan.
Vegetarian Cooking For Weight Loss (4 Healthy Recipes to Reduce - Fitness DVD)