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 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 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 Asian Style Pulled Pork with Zucchini Spaghetti and Vegetables

Calories per serve: 311

Serve: 6

Recipe Challenge: Week 1 / Recipe 1

Sally’s Asian Style Pulled Pork
served with zoodles & veggies
Ingredients:
6 serves of Sally’s Asian Pulled Pork
3 green, orange, yellow, or red capsicums
300g snow peas
3 large carrots
6 zucchini made into noodles

Method:

1. Prepare zucchini noodles (Zoodles)
2. Slice capsicums into thin strips
3. Trim and string snow peas
4. Shred carrots
5. Just before serving warm up Pulled Pork
6. Cook above vegetables for 2 minutes in boiling water making sure not to over cook.
7. Cook zoodles in boiling water for 2 minutes
8. Drain and serve with pulled pork

 Notes:

How to make zoodles

How to make Pulled Pork