Alternative Recipes

Below are some ideas for alternative meals to your usual chicken and chips. Try some of the recipes intended for breakfast, lunch and dinner whilst controlling the calorie count throughout the day.....

 

Breakfast....

Egg White Omelette - 751 cal

>2 whole organic free range eggs, 4 egg whites, small amount of milk, pepper and spices, possibly add fresh peppers or mushrooms, 4 pieces of rye bread, 1 tin of baked beans.

Beat the eggs together with the milk, pour into a non stick pan, heat through.

Healthy Cooked Breakfast - 1130 cals

> 2 organic free range eggs (poached), cooked tomatoes 1 tin, whole earth baked beans 1 tin or reduced sugar and salt beans, mushrooms 250g, onions 250g and garlic fried in 1 tablespoon of olive oil. 2 grilled rashers of bacon, 1 large piece of wholemeal bread.

Meal replacement shake with Porridge - 938 cals

> Meal replacement shake, 500g of porridge oats, heat to desired consistency with water, slice a banana on top, have this with 2 slices of wholemeal bread and marmite.

Citrus Smoothie - 905 cals

> 1 whole organic lemon, 500ml of water, 1 peeled orange, 1 teaspoon of cayenne pepper, 1 tablespoon of honey.

Have this with the egg white omelette but without the beans and only 2 slices of bread.

Lunch....

Sardines on Rye Bread - 756 cals

> Choose 3 tins of sardines in either brine or olive oil, toast 2 slices of rye bread, serve with a small salad of rocket and watercress, 250g of total salad.

Beans and Eggs on Toast - 910 cals

> Choose 1 tin of either low sugar, low salt or organic beans, heat and add spices and herbs, poach 2 eggs and toast 4 slices of wholemeal bread, use small amount of butter.

1/4 Roast Chicken, Mixed Grain Tomato Salad, Dips and Fruit - 970 cals

> Buy a whole roast chicken or personally cook one. If roasting one yourself insert4 garlic cloves underneath the skin along the leg of the chicken. Use a mixture of wild rice, millet and brown rice and add plum tomatoes, sun-dried tomatoes and cherry tomatoes in equal amounts (225g). Flavour with black pepper and herbs to taste.

Crab Salad - 970 cals

> 1 avocado, 1 orange, 1 packet of watercress, 1 red pepper, 1 tin of fresh crab, 1oz cooked prawns, 1/2 cucumber, low fat dressing, 200g cooked pearl barley.

 

Dinner....

Grilled Chicken Breast with Lime and Coriander Yoghurt - 812 cals

> 2 chicken breasts, 2 whole limes, 1 pot of low fat bio yoghurt, 1/2lb of new potatoes, sprig of whole coriander, 3 garlic cloves.

Marinade the chicken in the juicee and zest of 1 lome and crushed garlic cloves. Leave in fridge for at least an hour. Finely chop the coriander into the yoghurt and add the juice and diced flesh of the other lime, sprinkle paprika and tumeric on top. grill two chicken breasts turning frequently, serve with the lime and coriander, and potatoes.

Santa Fe Chicken Fajitas - 109 cals

> 500g of boneless, skinless chicken breasts, 1 red onion, 1 greeen pepper, 3/4 of a cup of salsa, 6 tablespoons of lime juice, 3 minced garlic cloves, 2 teaspoons of chilli powder, 1 teaspoon of dried oregano.1/2 teaspoon of cumin, low fat sour cream, chopped tomatoes and hot peppers, 1 tablespoon of olive oil, 6 tortillas.

Cut th echicken into fine strips, Add the onion, garlic, green peppers, salsa, lime juice, herbs and spices in a bowl, stir and place in fridge for more than an hour. heat the oil in a pan and add the chicken mixture and cook until ready. pour mixture into prepared tortillas and add toppings.

 

Chilli Pasta and Grilled Fillet Steak - 872 cals

> 8g of whole wheat pasta, 1 tin of tomatoes, tomato puree, 1 teaspoon of cayenne pepper, 2 garlic cloves, 1 dessert spoon of olive oil, 200g of cooked spinach, 1 fillet beefsteak peppered and griddle cooked.

Cook the pasta as directed. In apan fry the crushed garlic in the oil and add the tomatoes and tomato puree and avegetable stock cube, simmer until thick. Drain the pasta and coat it in the sauce. This is the first course - cook the spinach in water and fillet steak in a very hot griddle pan.

Grilled Halibut, tuna or other fish with tomato and saffron sauce - 905 cals

> 500g of vine tomatoes, 1 tablespoon of olive oil, black pepper, a pinch of saffron, 2 tablespoons of sun dried tomato paste, 1.5 large fish steaks, 133g of couscous, 250ml of boiling water, fresh rocket salad.

Roast the tomatoes in a little oil, add the saffron, sun dried tomato paste and the vine tomatoes and stir. Pan fry the fish. Pour the water on the couscous and season. Garnish with the rocket salad and balsamic vinegar.