Baked chicken dinner

This was so easy to make... And YUM!

Preheat oven 180 oC

Hollow out 3 large tomatoes.

Chop 

250gm chicken breast

3 cloves garlic

6 olives

3-4 sundried tomatoes

Mix

With balsamic vinegar, Tuscan seasoning and black pepper.

Stuff tomatoes with the mixture and bake for 30 mins

Chop pumpkin and trim brussel sprouts to an even size. Put in a bag with 1 tbsp of olive oil and 1 tsp Tuscan seasoning and rub to coat.

Add the lightly oiled vegetables to the baking pan and bake for a further 30-40 mins until vegetables are cooked through.

Serve with you favourite greens.

This meal is less than1500kj per serving and has 3-4 serves of vegetables.

Cauliflower rice and chick pea curry

I was watching Jamie Oliver whip together an amazing curry meal on TV.  I learned 3 things.

1) you can use the coriander stems as well as the leaves

2) you can cook and eat cauliflower leaves

3) you can substitute crumbled and microwaved cauliflower florets for rice.

Tonight I did all three making this spicy chickpea curry on cauliflower rice.

It tasted great and the best part was the kilo joule count at less than 900 kj per serving.

So yum!

Google Jamie's cauliflower rice and give it a go

Tip for getting enough veges

I have just started doing this to help get my portions right and make sure I get enough vegetables.

Before I start cooking I put the ingredients on a plate. That way I get to see how much healthy goodness is going into my dinner.

And voila, green curry fish for dinner in 15 minutes

Yum

 

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A day in the life of ...

So as you may have gathered I am working on reducing my waistline while still enjoying easy, healthy food.

I vary what I eat often to keep my interest and my taste buds happy, but I aim to eat between 5500 kj and 6500 kj per day. This lets me lose about 2 - 3 kg per month, sometimes more.

I thought people might be interested in what a regular day of meals might look like. I can tell you it certainly tasted good!

Breakfast: 1,541 kj including a cup of coffee with a little trim milk.

Lunch: 1,100 kj including a glass of light cranberry juice. Normally lunch is a bit more interesting but I was running low on supplies today. This is Ryvita crackers with hummus and home made pickle, and a lovely fresh nectarine on the side.

Dinner: 977 kj amazingly tasty ham and vegetable mix. Being mostly vegetables keeps the kilojoule count down which allows me to stir through a spoonful of tomato, basil pesto and feta dip for a rich flavour burst.

These three main meals total 3,618 kilojoules. Added to that I had drinks such as tea and coffee, morning and afternoon tea, (an apple and a mini chocolate bar respectively), and some fresh watermelon and yoghurt for supper. These added a further 1,425 kj to the daily total of 5,043 kj. Normally I would have more milk in my day to keep the calcium levels up but we were short of that today as well, shopping day tomorrow.

Fibre, fruit, vegetables, protein, healthy fats, a little treat, and it all tastes great. What more can you ask for.

 

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Baked pumpkin and broccoli

The photo is not fantastic but it certainly tasted great!

Ingredients

Head of broccoli

1 small red onion

5-6 button mushrooms

2 pieces of pumpkin cubed

1 stock cube, vegetable or chicken

1tsp pad Thai or red curry paste

Ready made falafel mix

Method

Chop the broccoli, onion and mushrooms into bite size pieces and place in a greased baking dish.

Preheat the oven to about 160oC

Boil the pumpkin until soft, in a little water and add the stock cube and the paste. Mash the pumpkin to make a sauce. You may like to thicken the sauce at this stage if you prefer.

Pour the pumpkin sauce over the broccoli then dot little pieces of falafel mix on top of the bake.

Bake for 25 minutes. Turn the oven to grill and brown the topping until lightly browned. If you like cheese a little tasty or Parmesan could be grated on at this point.

Serves 2

355 calories or 1491 kilojoules (without cheese) per serve

Tip ... If you are running short on time you could replace the pumpkin sauce with your favourite soup.

Tip ... If you don't have falafel mix, you could make an easy crust by putting lightly buttered squares of grainy bread on the top. Or left over mashed potato for a vegetarian shepherds pie.

 

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Mediterranean Inspiration

Made for one in just 15 minutes

Turn on the oven to preheat, 200oC

Heat a tsp oil in a small pan, put 4 tsp of ready made falafel mix in little patties.

Put a part cooked roll in the oven, I made the pretzel myself and have frozen them individually at the parboiled stage. However most supermarkets have part cooked dinner rolls that you can freeze and use as required. A little tip, I cook my roll on baking paper so there is no tray to clean!

Assemble your favourite salad ingredients on the plate and sprinkle with a great balsamic vinaigrette. Don't forget to turn the falafels over while you are doing this.

Once your salad is ready, the falafels should be done and the roll hot and crusty! Enjoy!

391 calories or 1642 kilojoules for what you see here.

Best part dishes equals, one plate, one chopping knife, knife and fork and one small pan, easy!

 

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