Diet Meals Never Looked So Good..!

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These are all created for my teenage daughter who was recently put on a strict diet due to her weight : 77 kg. Since going on this diet, she has lost some 12kg and went 4 sizes down!

The recipes have been submitted to the lifestyle clinic and will be printed in Australia for their clients.

Here's a couple to share with you.

Spinach Chicken Roll


Serves 1 person
Ingredients
3 pcs chicken fillet
120g spinach(cut into smaller pieces)
3 tbsp Extra Virgin Olive oil
half a sprig of Rosemary herbs(fresh)
dash of ground black pepper
1 tbsp Low Fat Mayo
2 tbsp Diet Sprite or Diet 7Up

Method
1. In a bowl, add olive oil, rosemary and black pepper to mix.
2. Use a pair of kitchen scissors to cut the leaves into smaller pieces. Set aside.


3. Blanch spinach for 30 seconds in boiling water. Drain and squeeze out excess water.


4. Place the chicken in a plastic bag.


5. Either use a rollerpin or a hammer to smash/hit the meat to flatten it.


6. Remove it from the plastic bag and place on a chopping board.


7. Lightly brush it with olive oil mix.


8. Divide the cooked spinach into 3 portions and add each portion on a piece of chicken meat.


9. Roll up like a swissroll and use a toothpick to seal it.



10. Heat up a frying pan and add the remaining olive oil mix on it.
11. Place roll up chicken on top and use a pair of thongs to turn around to fry.


12. Fry till chicken is slightly burnt or browned.


13. Remove and discard toothpicks.
14. Cut into half and arrange on a plate.
15. mix mayo with diet Sprite till its liquidy.
16. Drizzle mayo sauce over the chicken rolls.
17. Serve immediately.

[kitchencapers]

another new recipe only for Natasha.




Serves 1 person
Ingredients
105g Beef Striploin(remove all fats)
40g tomatoes(sliced)
80g cucumbers(sliced)

10 satay sticks

Marinate
1 small fresh Apricot(discard seed)
half a Fragrant China Garlic
half a tomato
1 tbsp Torch ginger
1 tbsp sliced Galangal(Lengkuas)
1 tbsp chopped lemon grass



Method
1. Blend marinate ingredients into a smooth paste


2. Diced beef into small cubes.


3. Add puree spices to beef cubes to mix and marinate for 20 mins.


4. Skewer the meat on a satay stick


5. Heat up a square pan over the stove and add 2 tbsp olive oil

6. Place satay beef on it to pan fry over low heat


7. Turn over every 2 mins till beef is slightly brown/burnt.

8. Serve with sliced vegetables.

[kitchencapers]

This was created for Natasha. Healthy, low-salt and no other seasonings.



Serves 1 person
Ingredients
105 g minced topside beef
pinch of salt
pinch of dried rosemary and thyme herbs
1 tsp olive oil
1 pc Portabello mushroom(remove the stalk)
half a tomato(semi ripe)
quarter piece of a green bell pepper
2 pcs clingwrap plastic

Method
1. mixed all the ingredients together except the mushroom.
2. Shaped beef mix into a ball and place in the centre of the cling wrap plastic.
3. Top it with the mushroom.


4. Pick up the sides of the plastic to wrap up.
5. Then wrap it with another piece of plastic.


6. Microwave on HIGH(100%) for 5 mins.
7. Remove and let it stand for another 2 mins.
8. Discard plastic wrap and serve immediately.

Notes
If you want to bake this, do not use plastic wrap. It will melt and contaminate the food. Just place this in a ceramic or earthern bowl.

[kitchencapers]

I think Sea Pearl is a nice name for this. Actually this was a recipe I used for a Vegetarian dish for my Mother-in-law. That was done ages ago on Chinese New Year and I named that "Heavenly Jewels" Because when you cut open the cabbage, you will find many 'jewels' or 'mushrooms' of all shapes n sizes'



Serves 1 person
Ingredients A
50g Grouper fish fillet(cut into smaller pieces)
65g Crab meat
50g Bean sprouts
50g Green Bell pepper(chopped)

Ingredients B
1/4 tsp Cayenne Powder(if not, use Paprika powder)
1 tsp Reduced Calorie Mayo
20g Cabbage leaf(large, unbroken)

Seasonings
pinch of salt
dash of pepper

Method
1. In a bowl, mix Ingredients A together.
2. Add Seasonings to toss and mix.


3. Blanch cabbage leaf in hot water for 30 seconds just to soften it.
4. Put soften leaf in a rice bowl.


5. Put fish crab mix into it.


6. Fold over leaf to cover the fish meat.


7. Place a piece of cling wrap on the table.
8. Flip bowl over on the cling wrap


9. Remove bowl.


10. Seal cling wrap tightly.


11. Microwave on HIGH(100%) for 3 mins.
12. Remove n discard cling wrap.
13. To serve, use a pair of kitchen scissors and cut a cross in the centre.
14. Peel open to expose the contents.
15. Add mayo on top and sprinkle Cayenne powder all over it.

[kitchencapers]

Created for Natasha's diet plan. No salt used.



Serves 1 person
Ingredients
115g minced chicken fillet
50g young Aspargus(diced)
50g cucumber(sliced)
30ml Diet Coke or Diet Pepsi
20ml Extra Virgin Olive oil
dash of ground black pepper
1/2 tsp Sambar Powder(if not, use Cayenne Powder or Curry Powder)
1/4 tsp Reduced Calorie Mayo

Method
1. Add diced aspargus, diet coke, pepper to minced chicken to mix.
2. Wet your hands with water and shape into 2 round patties.
3. Add EVOO to a frying pan to heat.
4. Slowly add patty to pan fry over medium heat for about 10 mins or when sides are slightly browned.
5. Sprinkle sambar powder on each side as you flip over to fry.
6. Serve with sliced cucumber and mayo

[kitchencapers]

another dish created just for Natasha's diet plan.



Serves 1 person
Ingredients
115g Minced Beef(Weight Watcher's beef, no fats)
30 g White Onion(diced)
30 g green bell pepper(diced)
30 g Tomatoes(sliced)
30ml Diet Pepsi
1 tbsp EV Olive
dash of pepper
30g cucumber(sliced)
1/4 tsp Reduced Calorie Mayo

Method
1. In a bowl, add beef, onions, green bell pepperDiet Pepsi, pepper and olive oil to mix.
2. Shape into 3 round patties.
3. Heat up frying pan with 20ml EVOO.
4. Slowly slide patties on the pan to fry over medium heat for 10 mins.
5. Turn/flip over every 2 to 3 mins.
6. Use the spatula to press down the patty. If the liquid is clear, meat is cook. If you still see bloody water, means its still uncooked..cook for further 2 mins or so.
7. Serve with sliced tomatoes, cucumbers and mayo

[kitchencapers]

This was created for Natasha.



Serves 1 person
Ingredients
4 pcs Tiger Prawns (devein, remove all shells)
3 pcs fish fillet(I use Grouper fish)
1 pc Portobello mushroom(sliced thinly)
1 Lettuce leaf
2 slices of Tomatoes
handful of shredded Japanese Cucumbers
pinch of salt
1 tbsp EV Olive oil

Method
1. in a bowl, add mushroom, seafood, olive oil, salt to mix evenly.
2. Grilled in preheated oven 200C for 15 mins.
3. Serve grilled seafood on lettuce, garnish with tomatoes, cucumbers.

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Created for Natasha's diet plan.



Serves 1 person
Ingredients
115g minced chicken fillet
30g green bell pepper(diced)
60g red apple(sliced, with skin on)
10g Japanese cucumbers(shredded)
1 tbsp Diet Coke or Diet Pepsi
20ml Extra Virgin Olive oil
1/2 tsp Sambar Powder(if not, use Cayenne Powder or Curry Powder)

Method
1. Add diced bell pepper, diet coke, EVOO, Sambar powder to minced chicken to mix.
2. Wet your hands with water and shape into 5 round patties.
3. Heat a non-stick frying pan.
4. Slowly add patty to grill over low heat for about 10 mins or when sides are slightly browned.
5. Put one piece of chix in-between an apple.
6. Push the satay stick from the top down to hold everything in place.
7. Serve immediately

[kitchencapers]

For Natasha's diet : this is Asian but dress up Western and looking like a campfire..thus I had it named as Campfire beef.



Serves 1 person
Ingredients
115g lean beef(or Weight Watcher's beef)
2 tbsp of Garlic infused EVOO
50g Kai Lan vegetable
50g fresh asparagus
20g medium red onion(chopped)
1 tsp Ground white pepper
50ml Diet Coke

Method
1. Slice beef into thin slices.
2. Add diet coke, onions and marinate for 30 mins.
3. Heat up wok with EVOO.
4. Add vegetables to fry over high heat for 1 min.
5. Add beef and marinate and stir fry quickly for 2 mins.
6. Turn off heat.
7. Arrange kai lan on a plate.
8. Top with beef and decorate with asparagus.
9. Sprinkle white pepper on top and serve immediately.

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For Natasha's diet

Serves 1 person
Ingredients
60g crab meat(without shell, frozen pack)
35g prawn meat — diced (remove all shells, devein)
10g green capsicum(diced)
30g green lettuce leaf(one piece)
50g califlower (cut into smaller pieces)
20g Bok choy(sliced thinly)
pinch of salt
1 tbsp Sambar powder(get from indian spice shops)
30ml water
2 tbsp Garlic Infused Extra Virgin Olive oil

Method
1. Heat up wok with EVOO.
2. Add all the vegetables(except Lettuce) to stir fry quickly.
3. Add seafood, salt, sambar powder and water and fry till prawns turn opaque.
4. Stir fry over high heat for 2 mins.
5. Turn off fire.
6. place washed lettuce leaf on a plate.
7. Scoop up cooked food into a small bowl.
8. Invert on the lettuce.
9. Serve immediately.

[kitchencapers]

For Natasha's diet : this is Asian and want to give it a nice name.



Serves 1 person
Ingredients
105g minced chicken fillet
2 tbsp of Garlic infused EVOO
50g Califlower(cut into smaller florets)
50g fresh asparagus
10g garlic(sliced)
pinch of salt
dash of pepper

Method
1. add pepper and salt to minced chicken to mix.
2. Blanched vegetables for 1 min. Drain and retain 1 tbsp of the water.
3. Heat up wok with EVOO and add garlic to stir fry till fragrant.
4. Add minced chicken and vegetable water to fry for 2 mins(high heat).
5. Add vegetables and fry for another 1 min.
6. Turn off fire and put vegetables in a bowl.
7. Top it with minced chicken and invert on a plate.
8. Serve immediately

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For Natasha's diet:



Serves 1 person
Ingredients
110g minced lean beef
40g Celery (diced)
20g White onion(diced)
10g green lettuce leaves
30g Fresh Oyster Mushrooms(sliced)
3 tomatoes(red)
1 tbsp Garlic Infused olive oil
1/2 tsp salt

Method
1. Cut tomatoes, puree and sieve out the juice. Discard seeds/skin.
2. In a bowl, mix all the ingredients together except the lettuce.
3. Arrange the lettuce on a plate.
4. Heat up wok with olive oil.
5. Add meat mix and stir fry for 3 to 4 mins or when its almost dry.
6. Turn off heat and serve on the plate of lettuce.

[cjs]

Gina!!! What wonderful ideas! Thank you so much for all of these!! (I was just wondering earlier this a.m. where you had disappeared to...welcome back)

...and congratulations to your daughter - isn't she lucky to have you to help her.

[moselle]

Wow Gina!
Talk about thinking outside the box!
Thank you for sharing and for the wonderful pictures

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to wish my daughter a Happy New Year. Since she cannot take the regular CNY meals, this was specially created and decorated for her.

For Natasha's diet


Serves 1 person
Ingredients
110g King Prawns(discard all shells, head, devein)
5 pcs Asparagus(cut into 3 sections each)
1 pc Portabello mushroom(diced)
1 tbsp white onion(diced)
1 tsp Amchoor Powder(Dry Mango Powder)
1 tbsp Garlic Infused Extra Virgin Olive oil
50ml water

1 Mandarin Orange
1 pc cling wrap plastic
orange ribbon

How to prepare the Orange
1. Slowly peel the orange..do not break the skin entirely.
2. Remove the fruit inside and arrange on a plate in a circular pattern.
3. Place a piece of cling wrap plastic in a small bowl.


4. Place the orange skin on it.


Method
1. In a bowl, add all the ingredients to mix except the Oil.
2. Heat up wok with olive oil.
3. Add everything to stir fry over high heat for 2 mins.
4. Put all the cooked contents inside the orange skin.


5. Pull up the cling wrap plastic and twist the top to seal.


6. Tie an orange ribbon to decorate.
7. Can be served warm or cold.