ME­TAB­O­LISM DIET

YOU Best Diets - - Contents -

Yummy recipes to help your body burn fat around the clock

PORK FILLETWITH BROC­COLI AND YO­GHURT DRESS­ING

SERVES 2

Prepa­ra­tion time:

10 min

Stand­ing time:

20-30 min

Cook­ing time:

10 min

SPICE RUB

pinch of chilli

pow­der

2 ml (½ t) ground

cin­na­mon

2 ml (½ t) ground

nut­meg

5 ml (1 t) ground

co­rian­der

2 ml (½ t) co­coa

pow­der

salt and pep­per

MEAT

1 pork fil­let (180 g)

oil

DRESS­ING

125 ml (½ c) plain

yo­ghurt

juice and zest of

1 lemon

salt and pep­per

100 g broc­coli to

serve

Pre­heat the oven to 230 °C. 1 Spice rub Mix all the in­gre­di­ents. 2 Meat Rub the spice mix­ture onto the pork fil­let and leave to stand for 20-30 min­utes. 3 Grease a non­stick pan with oil and brown the fil­let on all sides. 4 Trans­fer to a roast­ing pan and roast in the oven for about 5 min­utes or un­til just done. Don’t over­cook. 5 Dress­ing Mix the in­gre­di­ents. 6 Steam the broc­coli un­til ten­der but still crisp. Pour the dress­ing over the broc­coli and meat.

AL­MOND CHICKEN WITH RICE AND BROC­COLI

SERVES 1

Prepa­ra­tion time:

15 min

Stand­ing time:

10 min

Chilling time: 15 min

Cook­ing time:

15-20 min

1 chicken breast

fil­let

salt and freshly

ground pep­per or

soy sauce

flour for coat­ing

1 egg, beaten

125 ml (½ c) finely

ground al­monds

TO SERVE

125 ml (½ c) cooked

brown rice

45 ml (3 T) fresh

pars­ley and co­rian-

der, finely chopped

7 ml (1½ t) mixed

seeds (sun­flower,

flax, sesame and

pump­kin seeds),

toasted

2-3 ml (½ t) basil

pesto (see recipe

on page 94) or

co­rian­der pesto

45 ml (3 T) plain

yo­ghurt

hand­ful of steamed

broc­coli

Pre­heat the oven to 180 °C. 1 Use the heel of your hand to flat­ten the chicken breast slightly. Sea­son with salt and pep­per or soy sauce and set aside for 10 min­utes. 2 Coat the chicken with the flour. Dip in the egg then coat with the al­monds. Chill for 15 min­utes. 3 Grease a bak­ing sheet with non­stick spray. Place the chicken on the sheet, spray with non­stick spray and bake for 15-20 min­utes un­til the chicken is done but still moist and has a browned crust. 4 To serve Mix the rice and herbs and sprin­kle the seeds on top. 5 Fold the pesto into the yo­ghurt and serve with the chicken, rice and broc­coli.

The in­gre­di­ents used to cre­ate th­ese flavour­some meals will help to in­crease your me­tab­o­lism and aid weight-loss

RA­MEN SOUP WITH PORK FIL­LET

SERVES 4

Prepa­ra­tion time:

15 min

Cook­ing time: 30 min

Stand­ing time:

10 min

STOCK

1,2 litres chicken

stock

25 g dried

mush­rooms

2 gar­lic cloves,

chopped

1,5 cm gin­ger, grated

1 chilli, chopped

1 cin­na­mon stick

1 car­damom pod

1 star anise

SOUP

juice of 1 lime

soy sauce to taste

15 g fresh co­rian­der,

chopped

500 g pork fil­let

salt and freshly

ground pep­per

oil

4 baby mar­rows,

cut into rib­bons

2 hard-boiled eggs,

halved

½ a bunch of spring

onions to serve

sesame seeds

to garnish

1 Stock Sim­mer all the in­gre­di­ents in a saucepan for 20 min­utes un­til fra­grant. Strain and re­serve. 2 Soup Sea­son the strained stock with lime juice, soy sauce and co­rian­der. 3 Sea­son the pork with salt and pep­per. Heat a lit­tle oil in a pan and rapidly brown the meat on all sides. Trans­fer to a bak­ing sheet sprayed with non­stick spray and roast at 180 °C for 10 min­utes or un­til just done. Rest for 10 min­utes then slice. 4 La­dle the soup into bowls and add pork slices, mar­row rib­bons and ½ a boiled egg to each bowl. Chop the spring onions and scat­ter over the soup. Garnish with a sprin­kling of sesame seeds.

CRUST­LESS QUICHE AND WA­TER­CRESS SALAD

MAKES 6 MINI QUICHES (1 POR­TION = 2 QUICHES) Prepa­ra­tion time: 10 min Cook­ing time: 25-35 min

MINI QUICHES

4 rash­ers back

ba­con with­out fat

4 baby leeks, well

rinsed and cut into

rings

oil

230 g mush­rooms,

sliced

8 baby toma­toes

8 eggs

125 ml (½ c) milk

salt and freshly

ground pep­per

Tabasco sauce

fresh pars­ley,

chopped

WA­TER­CRESS

SALAD

60 g wa­ter­cress

½ cu­cum­ber, sliced

hand­ful bean

sprouts

DRESS­ING

juice of 1 lemon

20 ml (4 t) olive oil

1 gar­lic clove, finely

chopped

pinch each of

ground cumin,

salt and pep­per

toasted sesame,

sun­flower or pump-

kin seeds to taste

Pre­heat the oven to 180 °C and grease the hol­lows of a deep muf­fin tin with non­stick spray. 1 Quiches Fry the ba­con un­til crisp. Re­move from the pan and chop finely. Set aside. 2 Fry the leeks in a lit­tle oil un­til soft, add the mush­rooms and fry un­til done. 3 Di­vide the leek mix­ture among the muf­fin tin hol­lows. Ar­range the baby toma­toes and chopped ba­con on top. 4 Whisk to­gether the eggs and milk. Sea­son with salt, pep­per and Tabasco sauce and pour over the in­gre­di­ents in the muf­fin tin hol­lows. Scat­ter the chopped pars­ley on top. 5 Bake for 20-30 min­utes or un­til set. 6 Wa­ter­cress salad Ar­range the in­gre­di­ents in a salad bowl. 7 Dress­ing Mix the in­gre­di­ents, pour over the salad and toss. 8 Serve the wa­ter­cress salad with the mini quiches.

(Turn over)

SERVES 1

Prepa­ra­tion time:

20 min

Cook­ing time:

15-20 min

BASIL PESTO

(MAKES 250 ML)

500-750 ml (2-3 c)

fresh basil

125 ml (½ c) fresh

Ital­ian pars­ley

4 gar­lic cloves

juice and zest of

1 lemon

60 ml (¼ c) sun-

flower seeds or

al­monds, toasted

80 ml (¹⁄3 c) olive

oil

BABY MAR­ROW

TAGLI­ATELLE

60 g lean back

ba­con

6 baby mar­rows

oil

salt and freshly

ground pep­per

4-6 but­ton mush-

rooms, whole or

halved

4-6 baby toma­toes 30 g pecorino cheese, shaved with a veg­etable peeler

1 Basil pesto Blitz the basil, pars­ley and gar­lic in a food pro­ces­sor. 2 Add the lemon juice and zest and sun­flower seeds or al­monds. 3 Pour the olive oil through the spout and blitz un­til the pesto is blended but still coarse. 4 Spoon into a con­tainer and chill in the fridge (it can be kept in the fridge for up to a week). 5 Baby mar­row tagli­atelle Pre­heat the oven grill. Ar­range the ba­con on a bak­ing sheet and grill un­til done and slightly crisp. 6 Us­ing a veg­etable peeler, cut the baby mar­rows into rib­bons and cut each rib­bon into three strips. 7 Stir-fry the mar­rows in a lit­tle oil un­til just soft. Sea­son with salt and pep­per and trans­fer to a plate. 8 Stir-fry the mush­rooms un­til done. Add the toma­toes and stir-fry un­til the skins just be­gin to burst. Sea­son with salt and pep­per and add 5-10 ml (1-2 t) of the basil pesto. 9 Spoon the pesto mix­ture over the baby mar­row rib­bons, add the ba­con and scat­ter the cheese shav­ings on top. Serve im­me­di­ately.

BUN­LESS BURGER WITH SIDES

SERVES 6

Prepa­ra­tion time:

20 min

Cool­ing time:

15 min

Cook­ing time:

20-30 min

MEAT PATTY

1 kg ex­tra-lean beef

mince or half game

mince

125 ml (½ c) finely

grated car­rot

1 small onion, grated

1 egg

1 slice low-gi bread,

soaked in wa­ter

and squeezed out

well

60 ml (¼ c) fresh

pars­ley, chopped

(op­tional)

oil

TOMATO SAUCE

750 g plum

toma­toes, sliced

125 ml (½ c)

sun-dried toma-

toes, chopped

60 ml (¼ c) tomato

pesto

pinch of brown

sugar (op­tional)

MUSH­ROOMS

6-8 large brown

mush­rooms

salt and pep­per

TO AS­SEM­BLE

6-8 slices tomato

6-8 red onion rings

3-4 gherkins, halved

6-8 rocket leaves

4 slices baked

sweet potato for

each serv­ing

Pre­heat the oven to 200 °C 1 Meat patty Mix the mince, car­rot, onion, egg, bread and pars­ley (if us­ing). 2 Make 6-8 large, flat pat­ties. Al­low to cool for about 15 min­utes. 3 Heat a lit­tle oil in a pan. Fry the pat­ties un­til brown on both sides and cooked in­side (or bake on a bak­ing sheet).

4 Tomato sauce Place the toma­toes, sun-dried toma­toes and tomato pesto in a pot and sim­mer over low heat un­til the toma­toes dis­in­te­grate, about 15 min­utes. Sea­son with a lit­tle brown sugar (if us­ing). 5 Mush­rooms Place the mush­rooms on a bak­ing sheet, sea­son with salt and pep­per, spray with non­stick spray and roast un­til brown and done. 6 To as­sem­ble Place a mush­room on each plate and stack a patty, tomato slices, onion rings and gherkins on top. Spoon a large help­ing of tomato sauce over and sprin­kle with rocket. 7 Serve with the sweet potato slices.

SPICY CHORIZO SOUP

SERVES 4

Prepa­ra­tion time:

15 min

Cook­ing time:

45 min

CRISP MUSH­ROOMS

125 g mush­rooms,

sliced

30 ml (2 T) olive

oil

salt and pep­per

SOUP

about 10 cm piece

of chorizo

1 onion, roughly

chopped

2-3 cloves gar­lic

1 large jalapeño

chilli

1 tin (400 g)

chopped toma­toes

250-500 ml (1-2 c)

veg­etable stock

a squeeze of lime

juice

1 av­o­cado, cut into

chunks to serve

2 hand­fuls of wa­ter-

cress to serve

Pre­heat the oven to 160 ºc and line a roast­ing pan with bak­ing pa­per and non­stick spray. 1 Crisp mush­rooms Scat­ter the mush­rooms on a bak­ing sheet, brush with oil, sea­son with salt and bake for about 45 min­utes un­til crisp. Set aside. 2 Soup Place 4-5 cm of the chorizo, onion, gar­lic and chilli in a food pro­ces­sor and pulse to form a paste. Cook in a pot over medium heat for 4-5 min­utes. 3 Add the toma­toes to the pot and sea­son with salt and pep­per. Bring to the boil, add the stock, re­duce the heat and sim­mer for about 20 min­utes. Sea­son with lime juice, salt and pep­per. 4 Slice the rest of chorizo and stir-fry un­til slightly crisp. Set aside. 5 Spoon the av­o­cado chunks into soup bowls and pour the soup over. Top with the fried chorizo, mush­room crisps and fin­ish with a lit­tle wa­ter­cress.

MOCHA SMOOTHIE

SERVES 1

Prepa­ra­tion time:

5 min

¼ av­o­cado,

chopped

250 ml (1 c) plain

yo­ghurt

5 ml (1 t) cof­fee

pow­der

5 ml (1 t) co­coa

pow­der

½ ba­nana

3 ice cubes

ex­tra sprin­kling of

co­coa pow­der to

garnish

a berry of your

choice to garnish

1 Place all the in­gre­di­ents, ex­cept the ex­tra co­coa pow­der and garnish berry, in a food pro­ces­sor and process till smooth. 2 Pour into a large glass and garnish with a sprin­kling of co­coa and a berry. Mix the crisp mush­rooms, onion, gar­lic and jalapeño chilli and use as a pasta sauce. Freeze the ba­nana if you want a thicker smoothie.

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