Calorie crunching recipes


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Beef Stew
1 kilo lean stew meat
1 tsp basil
1tsp sea salt
¼ tsp garlic pepper
¼ tsp garlic powder
1 beef stock cube
1 lge can cooked tomatoes
1 cup hot water
¼ cup red wine
110gms canned mushrooms
6 small onions, chopped
5 medium carrots, sliced
1 cup canned peas
3 cups cooked brown rice

Combine first 6 ingredients and coat meat. Brown in 2 Tablespoons olive oil. Combine next 5 ingredients and pour over meat. Add canned mushrooms. Simmer 3 hours. At the beginning of the third hour, add onions, carrots and peas. Serve over brown rice.

Brown rice Burritos

3 cups cooked brown rice
½ cup chopped onion
1 cup tomato sauce
1 tsp chilli powder
¾ tsp sea salt
½ tsp garlic powder
Taco seasoning

Cook the brown rice as per directions on packet but add 1 tablespoon of dried coriander with 2 tablespoons of taco seasoning in with the water that you bring to the boil. Once the rice is cooked, combine rice with the remaining ingredients in a skillet. Cover and simmer 10 mins. Makes enough for 8 burritos or 10 tacos. For added texture and flavour add 1 can refried beans with green chillies, 3 Tablespoons of chopped onion, 300gms grated low fat cheddar cheese, 1 cup chopped lettuce, 1 cup chopped tomoatoes, 1pkg of lge flour tortillas. Heat each tortilla on top of stove or in microwave. Spread 2-3 tsp refried beans down center of each. Top with ½ tsp chopped onion. Top with 2-3 tablespoons of brown rice mixture, 3 tablespoons shredded cheddar cheese. Fold over each side of tortilla and secure with toothpicks. Cover with taco sauce and more cheddar cheese.

Basil Asparagus
½ kilo fresh asparagus
1 Tbsp chicken broth
4 medium spring onions, sliced very thin
1 Tbsp basil
1 Tbsp dill, fresh or dried

Steam the asparagus until tender. Drain & transfer to serving dish. In frying pan sauté the onions for 2 mins in the chicken broth. Add basil, dill & sea salt at same time. Keep mixture moist by adding small amounts of water. Cook mixture for 2 mins until lliquid thickens and reduces. Pour over asparagus and serve hot or cold. Serves 4

Italian Zucchini

2tsp olive oil
1 cup green onions finely chopped
1 cup capsicums red and yellow
2 cloves garlic finely chopped
2/12 cups zucchini sliced, peeled
½ kilo tomoatoes chopped
¼ cup spaghetti sauce
¼ tsp coriander, ground
½ tsp cumin ground
½ tsp chilli powder
½ tsp garlic powder
Sea salt to taste

In a frying pan, add the 2 tsp of olive oil and sauté spring onions, peppers and garlic for 8-10 mins. Add zucchini, tomatoes and spaghetti sauce. Add the rest of the spices, stir and mix spices into the mixture. When mixed, cover frying pan and cook on medium-low for 4-6 mins or until zucchini is tender.

Stuffed Capsicum,

½ kilo chicken, skinless, boneless, chopped into bite-sized squares
1 medium purple onion, finely diced
1 cup cooked brown rice
340g spaghetti sauce ( no meat)
¼ tsp garlic pepper
6 medium green capsicums
Veg cooking sprat

In non-stick pan, spray vegetable cooking spray. Heat and add chicken and onions. Turn heat to medium and cook thoroughly stirring often. Add brown rice and 4 ounces only of spaghetti sauce & garlic pepper.
Prepare capsicums by slicing off tops and removing seeds. Preheat oven 10 350 degrees. Spoon chicken & rice mixture into each and place in baking dish. Evenly pour in rest of sauce. Place in oven & bake for approx. 35 ��" 40 mins.

Potato salad

6 cups cooked potatoes, chopped
1 medium purple onion grated
¼ cup dill pickle, chopped
¼ cup non fat mayonnaise
¼ cup plain non-fat yoghurt
1 ½ tsp prepared mustard
½ tsp sea salt
¼ tsp garlic pepper

Refrigerate potatoes then combine with rest of ingredients. Cover & place back in refrigerator. Serves 6

Quick spaghetti

8 ounces spaghetti
¼ cup red wine
1 medium purple onion chopped
3 cloves garlic, crushed
1 cup sliced mushrooms
1 lge can crushed tomatoes
1 Tbsp Italian seasoning
½ tsp basil
¼ tsp garlic pepper
1 65g jar sliced olives

Cook spaghetti. In a pot add red wine and turn heat to medium. Add garlic, onions, olives & mushrooms. Cook for 4-6 mins. Add rest of ingredients and simmer covered for 15-20 mins. Ladle over spaghetti. Serves 6-8

Roasted veggies

1 bulb garlic
1 medium green capsicum
1 medium capsicum, red
1 medium capsicum, yellow
1 lge Spanish onion sliced
3 Tbsp olive oil
1 tsp Italian seasoning
½ tsp garlic pepper
1 medium tomato
1 Tbsp lemon juice
2 Tbsp fresh coriander chopped.

Slice capsicums into ½ wide strips. Slice onion into ¼ inch thick slices. Chop tomato into cubes. Preheat oven to 350 degrees. Separate and peel garlic. Slice into thin slices and sprinkle in pan evenly. Stir in capsicum, onion, olive oil, seasoning and garlic pepper. Mix and bake at 400 degrees for 15 mins. Stir every 5 mins. Stir in tomatoes and finish roasting another 15 mins, stirring every 5 mins. Take out of oven, stir in lemon juice and sprinkle coriander. Serves 4

Salad dressing
1/2 cup apple cider vinegar
1 clove garlic pressed
¼ cup water
¼ cup canned chicken broth
1tsp garlic pepper
¼ tsp sea salt
1 tsp Italian seasoning

In lge jar add ingredients, and place lid on top. Shake for 1 min. Let stand 1 min. and shake again for 1 min. Keep refrigerated and shake again 1 min before each use

Fruit salad

3 cups strawberries cut in halves
3 cups assorted seasonal fruit.
½ Tbsp honey

Puree 1 cup of strawberries. Assemble the other 5 cups of fruit on 6 small plates covered with romaine lettuce. Top with blended strawberries. Serves 6

Pasta salad
1 bag mixed pasta
3 small capsicums, red, yellow & green
1 medium purple onion
70g sliced black olives
5 roma tomatoes
1 jar marinated artichokes with juice
Salad dressing (from the recipes)