EAT MORE, WEIGH LESS DIET

YOU Best Diets - - Contents -

Big por­tions of whole­some meals means no more hunger pangs

TUNA FISH­CAKES

SERVES 1

Prepa­ra­tion time:

10 min

Chilling time: 15 min

Cook­ing time:

15-20 min

5 ml (1 t) olive oil

1 gar­lic clove,

crushed

1 small red onion,

chopped

1 can (170 g) tuna

in brine, drained

125 ml (½ c) fresh

co­rian­der,

chopped

1 egg, whisked

125 ml (½ c) brown

bread­crumbs

1 medium baked

sweet potato to

serve

250 ml (1 c) green

salad to serve

Pre­heat the oven to 180 °C and grease a bak­ing sheet with non­stick spray. 1 In a pan, heat the oil and fry the gar­lic and onion un­til soft. 2 Re­move from the heat and add the tuna. Add the co­rian­der and egg and mix well. 3 Shape the mix­ture into two fish­cakes and roll in the bread­crumbs. Chill for 15 min­utes. 4 Place the fish­cakes on the bak­ing sheet and bake for 10-12 min­utes or un­til golden brown. 5 Serve with a baked sweet potato and green salad. You­canal­souse left­over­hake tomakethe fish­cakes.

CRUST­LESS BA­CON AND SPINACH QUICHE

SERVES 2 (MAKES

4 SMALL QUICHES)

Prepa­ra­tion time:

10 min

Cook­ing time:

25 min

2 rash­ers back

ba­con

5 ml (1 t) canola oil

2 gar­lic cloves,

crushed

4 leeks, washed

and sliced

100 g spinach,

chopped

4 eggs, whisked

250 ml (1 c) fat-free

milk

salt and pep­per

250 ml (1 c) tomato

and cu­cum­ber

salsa to serve

250 ml (1 c)

coleslaw to serve

(op­tional)

Pre­heat the oven to 180 °C and grease 4 hol­lows of a muf­fin tin. 1 Fry the ba­con un­til crisp. Leave to cool and chop roughly. Set aside. 2 Heat the oil and stir-fry the gar­lic and leeks un­til soft. Add the spinach and heat un­til wilted.

Add the ba­con. 3 Whisk the eggs and milk and sea­son well with salt and pep­per. Add to the spinach mix­ture, mix­ing well. 4 Di­vide the mix­ture among the muf­fin tin hol­lows and bake for 20 min­utes or un­til the egg cus­tard has set. 5 Serve with a tomato and cu­cum­ber salsa and coleslaw, if us­ing.

CHICKEN AND BROC­COLI BAKE

SERVES 1

Prepa­ra­tion time:

15 min

Cook­ing time:

32 min

CHICKEN BAKE

120 g skin­less

chicken breast

salt, pep­per, lemon

juice, zest to taste

500 ml (2 c) brocco-

li, bro­ken into

flo­rets

30 ml (2 T) but­ter

10 ml (2 t) curry

pow­der

45 ml (3 T) corn-

flour

250 ml (1 c) low-fat

milk

VEG­ETA­BLES

125 ml (½ c)

but­ter­nut

250 ml (1 c) green

pep­per

250 ml (1 c)

cau­li­flower

fresh co­rian­der to

serve

Pre­heat the oven to 180 °C and grease an oven­proof dish. 1 Chicken bake Sea­son the chicken with salt, pep­per, lemon juice and zest. Steam for 12 min­utes. 2 Use two forks to shred the chicken. Steam the broc­coli. 3 Melt the but­ter, add the curry pow­der and corn­flour and stir un­til smooth.

4 Slowly add the milk, stir­ring con­tin­u­ously un­til the mix­ture comes to a boil and thick­ens. 5 Place the chicken and broc­coli in the oven­proof dish and cover with the sauce. Bake for 20 min­utes. 6 Veg­eta­bles Spray a sep­a­rate oven­proof dish with non­stick spray and add the veg­eta­bles. Place in the oven to cook along­side the chicken. 7 Scat­ter co­rian­der on top of the chicken and broc­coli bake and serve with the veg­eta­bles.

OS­TRICH COT­TAGE PIE WITH SWEET POTATO TOP­PING

SERVES 1

Prepa­ra­tion time:

10 min

Cook­ing time:

30 min

FILL­ING

5 ml (1 t) oil

1 onion, chopped

120 g os­trich mince

180 ml (¾ c)

tomato purée

fresh pars­ley and

basil to taste

salt and pep­per

TOP­PING

250 ml (1 c) sweet

potato, cooked

and mashed

VEG­ETA­BLES

10 ml (2 t) oil

3 gar­lic cloves,

chopped

500 ml (2 c) mush-

rooms, sliced

250 ml (1 c) baby

mar­rows, cut into

rib­bons

1 chilli, finely

chopped

Pre­heat the oven to 180 °C. Grease an oven­proof dish. 1 Fill­ing Heat the oil and fry the onion un­til soft. 2 Add the os­trich mince and stir-fry un­til done. 3 Add the tomato purée and pars­ley and basil. Sea­son with salt and pep­per and sim­mer for 10 min­utes. Spoon into the oven­proof dish. 4 Top­ping Spread the sweet potato on top of the mince mix­ture and bake for about 15 min­utes. 5 Veg­eta­bles Heat the oil and stir-fry the gar­lic, veg­eta­bles and chilli un­til just cooked. Serve with the cot­tage pie.

You can also use other veg­eta­bles for the top­ping such as but­ter­nut or cau­li­flower.

(Turn over)

Gen­er­ous por­tions of tasty, low-kilo­joule dishes will sat­isfy those who need more than just lit­tle nib­bles on their diet plan

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