Sally’s Garlic Prawn & Scallop Chowder

Calories per serve: 394 (or 197 for half a serve)

Serve: 2

Prep Time: 15 mins | Cook Time: 25 mins
Ingredients: 10 | Difficulty: Easy

Sally’s Garlic Prawn & Scallop Chowder 
Ingredients:
1 tsp garlic (4 cal)
1/2 onion (30 cal)
1 medium carrot (approx. 60g), finely chopped (25 cal)
1 stick celery (approx. 12”), finely chopped (10 cal)
2 medium potatoes (approx. 400g), peeled, roughly chopped (308 cal)
2 cups Vegetable stock (30 cal)
2 tbs plain flour (70 cal) ½ cup frozen corn (67 cal)
100g prawns (approx. 10) (89 cal)
100g scallops (approx. 10) (95 cal)
80ml Lite coconut milk (60 cal)

Method:

1. Fry the onion and garlic for about 3 minutes until onion is tender in a non stick pan with a little water.
2. Put ½ cup of the vegetable stock into a small bowl and whisk in the flour, making sure the broth is lump free and set aside
3. Place carrot, celery, potatoes and the rest of the stock into the pan and cover and bring to the boil. Reduce heat and simmer for about 10 minutes, or until vegetables are tender, stir occasionally.
4. Add corn and flour broth and mix through. Simmer gently for 10 minutes, or until corn is tender and sauce slightly thickens.
5. Reduce heat add prawns, scallops and coconut milk. Stir, without boiling for about 3-5 minutes or until seafood is cooked.
6. Weight total and halve into 2 serves.
   Make sure you get 5 prawns & 5 scallops each, they are the best bits  Enjoy.

Notes:

I felt satisfied with only half a serve as the serves a very big. This also decreased my calorie intake to a low 197 cals for this yummy meal.

Sally’s Super Easy Teriyaki Chicken Stirfry

Calories per serve: 284

Serve: 2

Recipe Challenge: Week 9 (total recipes 13)

Super Easy Chicken Teriyaki Stirfry
Ingredients:
300g chicken thighs
260g Coles coleslaw supreme
70g Broccoli
70 g Carrot
1 packet Celebrate Health Teriyaki Sauce
Served on
Slendier Rice

Method:

1. Dice and cook chicken until browned in wok.
2. Add carrot and broccoli fry for 1-2 mins
3. Add coleslaw fry for 2-3 mins. To create more steam while frying I usually add a little water as I am cooking.
4. Add Teriyaki sauce and toss through until heated
5. Serve immediately on slender rice.

Notes:

This is also lovely served on top of cauliflower rice or with zucchini noodles.

I was having a hard day and needed a quick easy meal, but was hungry so also wanted something with lots of taste and crunch for my fast day dinner. I looked through my cupboard and found a few things I already had that didn’t take much work at all.

Such a lovely quick meal, using ready made salad and sauces. I only added carrot and broccoli because it was in the fridge, you could add any other veggies you like, as the calories are low enough, but this was so filling that I could not even finish it.

Sally’s Meatballs in Tomato Soup

Calories per serve: 198 (1 meatball with sauce)

Serve: 10

Total meal calories: 266
(served on cauliflower rice)
Total meal calories: 316
(served with cauliflower rice & Heniz steam fresh veggies)

Recipe Challenge: Week 8 (total recipes 12)

Sally’s Meatballs in Tomato Soup
Ingredients
500g Lean Beef Mince
500g Lean Short Cut Bacon
1 large Onion
1 Eggs
2tsp Crushed Garlic
1 tsp Oregano
1 tin Tomato Soup
1 tin Chopped Tomatos
1/4 cup Plain Flour
Served with
Cauliflower Rice
Veggies of your choice

Method:

1. Combine mince, diced bacon, diced onion, egg, garlic and herbs
2. Using a 1/3 cup to measure meat and roll into balls. Mixture should get 10 balls.
3. Roll balls into plain flour.
4. Place in casserole dish and cover with tomato soup and chopped tomatoes.
5. Cover and cook in the microwave for 15mins on med-high
6. Cook for 15mins on med/low
7. Allow to stand for 15 mins
8. Repeat 6 & 7, 4 times
9. Serve on top of cauliflower rice

Notes:

Due to there being bacon in the mix, the balls may not looked like they are cooked, due to the pink of the bacon, but rest assured that they will be.

It is lovely served on top of rice with a little bit of grated cheese on top of the rice on non-fast days.

My original recipe which is better for non fast days is done by adding ½ kg Beef Mince, ½ kg Pork Mince, ½ kg Chopped Bacon for the meat portion, I would add 2 eggs to this, and also bread crumbs.

Sally’s 5:2 Oyakodon
(Japanese Chicken & Egg Cauliflower Rice Bowl)

Calories per serve: 384

Serve: 2

Recipe Challenge: Week 7 (total recipes 11)

Sally’s 5:2 Oyakodon
Ingredients:
2 Skinless Boneless Chicken Thighs (approx 250g)
150ml Bonito Fish Soup (Dashi)
1 Tbsp Light Soy
1 Tbsp Mirin
1 Red Onion
2 Eggs on
Served on Steamed Cauliflower Rice

Method:

1. Slice chicken in strips.
2. Slice onion in strips.
3. Place sauce into wok to boil.
4. Place chicken into sauce and simmer until braised.
5. When chicken is cooked add onion and cook to soften.
6. Gently whisk 2 egg (using chopsticks if you want to keep with the Japanese theme) and then pour slowly and gently over chicken and onion.
7. Turn down heat, cover and cook for about 1 minute, occasionally giving the wok a little shake so the egg does not stick to the edges.
8. After 1 minute turn off the heat.
9. Serve over the top of cauliflower rice  with a little spring onion if desired to make it look pretty.

Notes:

This is a Japanese comfort food. A great hearty meal. Oyako means “parent-and-child” in Japanese, a traditional Japanese rice bowl topped with simmered chicken (parent) and egg (child). I have substituted the normal rice with cauliflower rice to avoid carbs on my fast day.

Sally’s Baked Honey, Soy & Lime Chicken

Calories per serve: 210
Meal per serve: 305

Serve: 4

Recipe Challenge: Week 6 (total recipes 10)

Sally’s Baked Honey, Soy & Lime Chicken
Ingredients:
4 Skinless Boneless Chicken Thighs (approx 500g)
3 Tbsp Light Soy
2 Tsp Lime Juice
1 Tbsp Honey
1 Tsp Crushed Garlic
1/2 Tsp Crushed Ginger
Served with
Coles Kale Salad

Method:

1. Mix soy, lime, honey, garlic and ginger to create marinate.
2. Place chicken into oven proof dish and pour marinate over chicken.
3. Cover with plastic wrap and refrigerate for 1-3 hours, turning occasionally.
4. Preheat oven at 200deg
5. Cover and bake for 20 mins
6. Uncover turn chicken and cook for a further 15-20min allowing chicken to turn golden brown
7. Serve immediately.
8. I served with Coles Kale Salad – 95 cal

Notes:

This is lovely also served on top of cauliflower rice with a side of veggies.

If you want more juice then do not uncover chicken while cooking, and cook in a smaller size dish to help stop the liquid from cooking away or burning to the bottom of the dish.

A simple meal using only a few ingredients, most of which you will find a staple in most kitchen cupboards.

Sally’s Egg, Bacon, Zucchini & Tomato Muffins

Calories per serve: 80

Serve: 12

Recipe Challenge: Week 5 / Recipe 3 (total recipes 9)

Posted due to popular demand – I hope you enjoy

Sally’s Egg & Bacon Muffins
Ingredients:
6 eggs
200g lean short cut bacon
1tsp garlic powder
1/4 red onion
6 cherry tomatos
1 large zucchini
1/4 cup of low fat milk

Method:

1. Pre-heat oven 180C
2. Dice and panfry bacon until browned.
3. Once cooked place on paper towel to cool.
4. Grate zucchini
5. Chop cherry tomatoes into 8 pieces each.
6. Beat eggs in a bowl and adding milk.
7. Add zucchini, tomatoes and cooled bacon to egg and mix.
8. Spray with some cooking oil a 12 pan non stick muffin tray.
9. Using a 1/4 measuring cup it will divide mixture up into the 12 muffin pans evenly, do not fill all the way to the top, as they will rise slightly when cooking.
10. Bake in oven for approx 25mins until risen and golden brown.
11. Remove from oven sit for 5 mins to cool, then remove from baking tray and allow to cool on cooling rack.

Notes:

I didn’t have any but you could also add some spinach to these to also get some iron.

My normal pre 5:2 recipe I would have added some tasty cheese or even feta. But as I am revamping my old recipes and I wanted to reduce the calories as much as possible to a very low calorie sustainable snack (not meal), I left the cheese out. This is because I still wanted to retain as many calories as I could for dinner.

These are so full of protein and great for a snack on the go. You can store them in an air tight container (love my zip lock bags or you can use Tupperware) in the fridge for about a week.

To reheat, just stick them in the microwave for about 30 seconds.

They taste so good alone, or you could also warm them up and toss them through a salad for something a bit more substantial. Or on a non fast day, have them in a sandwich with some cheese – they are finger licking good.

That is 3 recipes up this week… I have well exceeded 1 recipe a week challenge. I hope all of my support group friends who have requested that I post this – enjoy.

Once you have made your own comment below and let me know how they are, and if you added anything extra. I think even some cayenne pepper would be nice, or even sweet chilli might be nice added to the mixture.

Sally’s Spiced Chicken Rub with Avocado Salsa

Calories per serve: 150 (chicken)

Serve: 2

Calories per meal: 240 (chicken & salsa)

Recipe Challenge: Week 5 / Recipe 2 (total recipes 8)

Sally’s Spiced Chicken Rub
Ingredients
2 Chicken Thighs (boneless & skinless)
1/2 tsp garlic powder
1/2 tsp chicken seasoning
1/2 tsp mustard powder
1/2 tsp ground cumin seeds
1/4 tsp cinnamon sugar
1 tsp olive oil
served with
Avocado Salsa

Method:

1. Combine all spices in a small bowl
2. Rub over chicken and allow to sit for about 30 mins.
3. In a medium frypan heat oil over medium to high heat
4. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.
5. Serve with Avocado Salsa

Notes:

I had some avocado that had to be used up today and was trying to think of a good use for them with the chicken that I had also in the fridge, but didn’t want to put in to much effort so this was perfect, nice and easy.

Very quick and easy meal. You only need to let the spices sit for 5 mins if you are in a hurry to get cooking, it will still taste pretty good.

Comment below and let me know your thoughts. I love hearing from my readers.
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Sally’s Avocado Salsa

Calories per serve: 90

Serve: 3

Recipe Challenge: Week 5 / Recipe 1 (total recipes 7)

Sally’s Avocado Salsa
Ingredients
1 Avocado Diced
1 Tomato Diced
1/2 Red Onion Diced
1 tbsp Lime Juice

Method:

1. Combine tomato, onion and lime juice; set aside (it can be kept in the fridge for a few hours)
2. Just before serving add avocado and fold through mixture
3. Serve immediately.

Notes:

Comment below and let me know your thoughts. This is lovely on the side dish to your main meal.

Meal Ideas using this recipe:

Sally’s Spiced Chicken Rub – recipe coming soon

Sally’s Pulled Pork & Egg in Rye Cups

Calories per serve: 242
Meal per serve: 302

Serve: 1

Recipe Challenge: Week 4 (total recipes 6)

Sally’s Pulled Pork & Egg in Rye Cups
Ingredients:
1 Rye Mountain Bread
1 Egg
1/2 serve of Sally’s Asian Style Pulled Pork 
Served with
Sally’s Simple Coleslaw

Method:

1. Preheat oven at 180deg
2. Cut mountain bread into quarters
3. Spray ramekin dish with tiny bit of olive oil and line with rye bread
4. Place in half a serve of Sally’s pulled pork
5. Top with 1 egg
6. Place in oven for approx 25mins.
7. I served with Sally’s Sally’s Simple Coleslaw – 60 cal

Notes:

Lots of good protein for a fast day.

Such a simple meal to use your pulled pork with. I love making mountain bread cups. There will be more recipes coming soon with different ideas of what to put in them.

Sally’s Simple Coleslaw

Calories per serve: 60

Serve: 1

Recipe Challenge: Week 3 / Recipe 1 (total recipes 5)

Sally’s Simple Coleslaw
Ingredients:
100g Coles Coleslaw Supreme
20g Praise 99% Fat Free Mayonnaise
1/2 tsp Apple Cider Vinegar

Method:

1. Combine all ingredients in a bowl and mix.
2. Serve and eat – yum.

Notes:

This is so simple and easy for a healthy addition to any meal.