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 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 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.
Don’t forget to sign up to receive notifications when I post new recipes.

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.

How to Make Cauliflower Rice

Calories per serve: 68

Serve: 2

Recipe Challenge: Week 2 / Recipe 2 (total recipes 4)

Cauliflower Steamed Rice
Ingredients:
400g of raw cauliflower florets

Method:

• Weigh cauliflower florets, 200g of raw florets makes approx 1 serve (1 cup)
• I use my thermomix and place the cauliflower in and chop on reverse for 5 seconds on speed 5.
• Then place the chopped cauliflower into the steam basket with 500 g water and cook for 10-12 minutes, Varoma, speed 3.
• You can also just use a stove top steamer
• Another option is to fry it in a skillet with oil (I would use water to reduce the fat and it creates a steam)
• Cook for testing until it is as soft as you would like it. I like it a little bit crisp and with a bit of crunch. However if you like it more soft and fluffy, then just steam for a little longer.

Notes:

Other suggestions for making cauliflower rice:
Use a food processor and pulse until it looks like rice
Use a hand grater on the larger size grates.

This is a very simple way to make the rice, and works well for when a recipe requires rice underneath and the recipe has a nice sauce to take up the flavour.

You can add more flavour to your rice by cooking with a bit of onion or garlic. Also nice to add some lime or some fresh herbs of your choice, depending on what you are going to be using the rice for. It is also lovely cooked in coconut or grapeseed oil.

How to Make Zoodles

Calories per serve: 33

Serve: 4

Recipe Challenge: Week 2 / Recipe 1 (total recipes 3)

Zoodles
Ingredients:
4 Zucchini
Salt (optional)

Method:

1. Choose to peel or not to peel your zucchini. If you want them to look more like noodles, then peel or leave the skin on for more colour and vitamins
2. Prepare noodles using your desired option (see notes below). I like to use my mandolin V-Slicer.
3. Sweat noodles.
4. Preheat oven to 95ºC
5. Place baking paper on oven tray and then line with paper towel.
6. Arrange noodles onto baking tray as flat as possible as a single layer. All the noodles need to be touching the paper towel or they will not dry our evenly.
7. Sprinkle the noodles with salt as the salt helps to draw the moisture out.
8. Place in the oven and sweat for around 20-30 minutes or until the majority of the moisture has sweated out. If left to wet they can make your dish watery.
9. Remove from oven and wrap in paper towel to remove any additional moisture by gently squeezing.
10. Bring water to the boil in a saucepan and once boiling add noodles. For more flavour you can add salt once boiled, just before you add noodles.
11. Cook for 2 minutes (up to 10 minutes If they are very dry, however, you will need to cook them 10 minutes for al dente noodles and 15 for soft, silky noodles)
12. Drain allow to sit in a colander for a couple of minutes to allow the excess water to drip off.

Notes:

Zucchini Ribbons:
You can make long, thin ribbon noodles using a vegetable peeler or mandolin.

• Pass the peeler or mandolin over the side of the zucchini lengthwise to produce long, flat noodles. When you approach the seeds, turn the zucchini and begin slicing another side. The seeds will prevent the noodles from holding together, so you do not want to use the part with seeds in it.
• If using a mandolin, make sure that you use one of the smallest blade settings in order to produce small, thin noodles.

Zucchini Spaghetti Noodles:
Spaghetti style zucchini noodles can be made using a vegetable peeler, julienne peeler, or mandolin.

• Pass the peeler or julienne peeler down one lengthwise side of the zucchini. Only catch a thin portion of the zucchini, no thicker than 1/2 inch (1.25 cm), for each pass in order to create thin spaghetti-like noodles. If using a julienne peeler, this thickness should already be preset, so no additional work will need to be done on your part.
• If using a mandolin, make sure that the blade is set for a julienne style cut. Pass the zucchini over the blade lengthwise to create thin noodles.
• When you approach the seeds, turn the zucchini and begin slicing another side. The seeds will prevent the noodles from holding together, so you do not want to use the part with seeds in it.

Zucchini Spirals:
You can cut spiral noodles a special spiral vegetable cutter.

• Press the zucchini against the blade of the spiral slicer and crank the handle of the simple machine. As you wind the handle and press on the zucchini, thin spirals should come out of the other end of the blade.

Zucchini Noodles Raw or Cooked:
Zucchini noodles can be enjoyed raw in salads or on their own, but you can also boil, saute, and microwave them to make them more tender and more reminiscent of actual pasta.

• Zucchini is rather moist, however, so you should drain them even if you plan to consume the noodles raw. Instead of “sweating” the noodles, as outlined in this in the method above, you would be better off placing the noodles inside a colander and letting them drip dry for 15 to 20 minutes. When done, wrap the noodles in paper towels and squeeze gently to absorb as much excess moisture as possible.

Sources:
http://www.asweetpeachef.com/pasta/how-to-make-zucchini-noodles/
http://feedyourskull.com/2012/08/22/14-methods-to-make-zucchini-noodles/
http://www.againstallgrain.com/2012/07/30/zucchini-noodles/
http://nomnompaleo.com/post/5695132949/zucchini-spaghetti-zoodles-meatballs
http://www.everydaymaven.com/…/how-to-make-zucchini-noodles/

Sally’s Asian Style Pulled Pork (Slow Cooker)

Calories per serve: 226

Serve: 12

Recipe Challenge: Week 1 / Recipe 2

Sally’s Asian Style Pulled Pork
Ingredients:
1.5kg lean pork tenderloin
1⁄2 cup lite soy sauce
1/3 cup brown sugar
2 tbs rice vinegar
1 tsp sesame oil
3 tsp crushed garlic
1 tbs minced ginger

 Method:

1. Combine all the sauce ingredients in a bowl.
2. Trim pork, cut into ½ fist size pieces and place into the slow cooker.
3. Pour over sauce mixture.
4. Cook on for high approx. 5 hours. Pork is ready when you can pull it easily apart.
5. Remove meat with a slotted spoon, then shred into pieces.
6. Once shredded pour liquid over meat and stir to coat.
7. Weigh and divide into 12 serves for easy serving with your selected meal ideas.

Notes:

You can choose what ever veggies you want for this or use slendier noodles or normal pasta or rice. The pulled pork is also lovely in a wrap or roll with salad.

I will post some meal options you can use this meat for shortly.

Ingredient Breakdown:

1.5kg lean pork fillet – 2265cal
Sauce Mixture:
1⁄2 cup lite soy sauce – 111cal
1/3 cup brown sugar – 276cal
2 tablespoons rice vinegar – 0cal
1 teaspoon sesame oil – 40cal
3 teaspoon crushed garlic– 15cal
1 tablespoon minced ginger – 2cal

Recipe Ideas Using Pulled Pork:

Pulled Pork with Zoodles & Veggies

Sally’s Pulled Pork & Egg in Rye Cups