Diet recipes???!
so if any1 could tell me some nice recipes that would be great
Answers: im looking to lose 6 pounds in 2 weeks and would like some ideas on how to cook healthy meals low fat/low cal
so if any1 could tell me some nice recipes that would be great
Roasted Vegetable Lasagne
A deliciously tasty dish, you won't believe it's only 350 calories a serving!
Nutrition Information Per Serving
| 349 calories
| 12.7g fat | 17.8g protein
| 41.9g carb | 4.6g fibre
Ingredients
1 Medium Aubergine
2 Courgettes
? Tsp Salt
400g Cherry Tomatoes
1 Medium Yellow Pepper
1 Medium Onion
2 Cloves Garlic
1? Tbsp Olive Oil
Freshly Ground Black Pepper
25g Sauce Flour
500ml Skimmed Milk
30g Parmesan Cheese
9 Sheets Lasagne Verdi
60g Mozzarella
Method
Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4") cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all the vegetables. Set aside.
Using the point of a sharp knife carefully prick each tomato, to just break the skin.
Pour boiling water into a glass bowl and, using a spoon, add 5-6 tomatoes. Once the skins split, remove them from the water; leave to cool for a few seconds; then peel the skins off and pop the skinned tomatoes in the roasting tray. Repeat until all tomatoes skinned. (Don't be tempted to add them all at once!)
Pre-heat oven to 190°C
Quarter and seed the pepper; peel and halve the onion - cut them both into 2cm (3/4") cubes and add to the roasting tray.
Tip the aubergine and courgettes onto a bed of paper towel and, using more paper towel, dap the excess moisture away. Add them to the roasting tray.
Sprinkle the crushed garlic and freshly ground black pepper over the vegetables. Drizzle the oil over the top, and pop in the oven for 40 minutes (until the edges are charred brown)
Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a medium heat, stirring continuously, until the the sauce begins to bubble and thicken. Reduce the heat to a simmer, continue stirring for a further 2 minutes. Remove from the heat and stir in the grated Parmesan (reserving a little for the top)
Once the vegetables are roasted assemble the layers of lasagne in an oven proof dish:
1/4 Sauce
1/3 Roasted Vegetables
1/3 Mozzarella
3 Sheets Lasagne
Repeat the layers twice more and top with the remaining 1/4 sauce, and the reserved Parmesan.
Return to the oven and roast for 25-30 minutes.
Serve with a green leafy salad
Suitable for Home Freezing
This dish freezes extremely well. Make up four individual portions in foil trays and freeze prior to cooking. Defrost overnight in refrigerator, and cook for 25-30 minutes at 190°C.
Equipment Required
Teaspoon, tablespoon, spoon with holes
Sharp knife
Chopping board
Colander
Glass bowl
Measuring jug
Roasting tray
Ovenproof baking dish 25cm x 25cm (approx. 9" x 9")
Vegetable and Turkey Fajitas
A tasty dish that's quick to prepare, our vegetable and turkey fajitas make a great mid-week meal. Make them without the turkey for a tasty vegetarian alternative!
Nutrition Information Per Serving
| 350 calories
| 7.8g fat | 25.7g protein
| 47.0g carb | 3.7g fibre
Ingredients
300g Turkey Breast, Skinless
? Tbsp Olive Oil
1 Tbsp Lemon Juice
1 Clove Garlic, Crushed
? Tsp Chilli Powder
1 Tbsp Olive Oil
1 Small Aubergine
1 Medium Courgette
1 Medium Yellow Pepper
1 Medium Onion
8 7" Tortillas
170g Pot Low Fat Salsa
50g Low Fat Sour Cream
Method
In a large bowl mix ? tbsp olive oil, lemon juice, crushed garlic and chilli powder together.
Cut the turkey breast into thins strips 1?cm (?") wide. Add to the bowl and stir until all sides are coated. Set aside in the refrigerator to marinate.
Meanwhile, top and tail the aubergine and courgette; de-seed the pepper; halve and peel the onion - cut all vegetables into thin strips 1cm (?") wide.
Preheat oven to 190oC and pre-warm 2 oven-proof dishes.
Heat a wok over a hot heat. Add ? tbsp oil and, when smoking, add the vegetables (with great care!) Stir fry for 5 minutes, or until vegetables soften and turn brown around edges. Remove from wok to oven-proof dish and pop in oven to keep warm.
Place the tortillas onto a plate and cover with clingfilm (ready to microwave at last minute). Alternatively, wrap in foil and place in the oven.
Heat the remaining ? tbsp olive in the wok, add the turkey and stir fry for 3-4 minutes (or until browned on the outside and white on the inside). Once cooked remove from wok to remaining oven-proof dish.
Heat the tortillas in the microwave for 1 minute (or remove pre-warmed tortillas from oven)
These fajitas are best served ready to wrap - with each person taking an eighth of the vegetables, an eighth of the turkey, a large teaspoon of salsa and small teaspoon of sour cream per tortilla. (NB: 2 tortillas each!)
Vegetarian Option
Make this dish without the turkey for a tasty vegetarian alternative. Simply prepare the vegetables as above and toss them in the chilli/lemon juice/garlic/oil mixture to coat. Stir fry and serve as above.
Equally Delicious Cold!
These fajitas are equally delicious cold. Pop and remaining turkey, vegetables, etc into the refrigerator and assemble as above for a tasty sandwich alternative!
Equipment Required
Teaspoon, tablespoon
Sharp knife
Chopping board
Glass bowl
Wok
2 Oven-proof dishes (optional)
Tuna Medley with Roasted Vegetables
Wake up your taste buds with this zingy recipe from WLR member Fiona J.
Nutrition Information Per Serving
| 350 calories
| 12.5g fat | 23.9g protein
| 37.9g carb | 6.7g fibre
Ingredients
300g Potatoes, Old
1 Large Courgette
1 Small Aubergine
1 Medium Yellow Pepper, Deseeded
1 Tbsp Olive Oil
? Sachet Spice Mix, Cajun Potato Wedge, Schwartz*
1 Can/400g Tomatoes, Chopped
150g Tuna Chunks in Brine, Drained
35g Sundried Tomatoes
160g Mushrooms
2 Cloves Garlic
3g Chillies, Very Lazy, EPC (or to taste!)
Method
Bring the potatoes to the boil, reduce heat and simmer for 5-10 minutes.
Pre-heat oven to 230oC / Gas Mark 8.
Cut courgette, aubergine and pepper into wedges and place in roasting tray.
Remove potatoes from heat, drain and slice into wedges, add to roasting tray.
Drizzle with oil, sprinkle with spice mix, and roast in oven for approx. 15 minutes (or until tender).
Meanwhile heat the chopped tomatoes, sundried tomatoes, mushrooms, tuna, chilli and garlic in a pan and simmer for approx. 12 minutes.
Serve roasted vegetables with tuna/tomato sauce. Eat immediately!
Equipment Required
Teaspoon, tablespoon
Sharp knife
Chopping board
Roasting Tray
Saucepan
6 LB in two weeks is pretty lofty to keep off. I would recommend stop all soda and drink lots of water. The water weight would be a big difference. Otherwise cut out all fried food and cut down on your serving size. Eat lots of salads and be cautious of the salad dressings. Measure out the serving size and go with lighter salad dresings. Basically eat more healthy veggies, don't add in extra fat, and be cautious of serving size.
That should help with weight along with water weight. Also add in exercise such as walking at least 45 minutes a day.
to loose that much over a couple of weeks try the weightwatchers plan. i lost 4lbs in my 1st week.
to keep it off you need to change your eating habits. cut down on fat and top up on loads of fruit and veg.
well i would recommend:
for breakfast:
a bowl of weetabix, cornflakes, special k or multi grain rice crispies
for lunch:
just a mixed salad with a bread roll
brown bread with ham and lettuce and tomato (sandwich)
m&s EAT WELL range
for dinner:
salmon, boiled potatoes and green beans
spaghetti bolognese without the mince (just chuck in a whole load more of veggies)
fresh filled pasta with a plain white or tomato sauce
just serve smaller portions for yourself and don't add any fat or oil to what you are cooking unless absolutely neccesary
eat loads of fruit and veg throughout the day (instead of that big fat gooey chocolate doughnut you soo wanted) and let yourself have a LITTLE bit of chocolate once a week otherwise you'll never make it
good luck! hope this helps x