Lunch and Dinner Low Fat Recipe Ideas

THAI CHICKEN CAKES

Makes 12

Ingredients

  •  4 small chicken breast fillets
  • (about 600g total), roughly chopped
  • 1 egg
  • 1 1/2 tbs gluten-free Thai green curry paste*
  • 2 tbs fish sauce
  • 2 tsp palm* or caster sugar
  • Zest and juice of 1 lime
  • 1/2 cup coriander leaves
  • 4 kaffir lime leaves*, finely shredded
  • 2 tbs vegetable oil
  • Baby Asian salad leaves* and sweet chilli sauce, to serve

Method

  1. Place the chopped chicken in a food processor with the egg, curry paste, fish sauce, palm or caster sugar, lime zest and juice, and coriander leaves, then process until just combined. Transfer to a bowl and mix in the shredded kaffir lime leaves. Use wet hands to form the chicken mixture into 12 small cakes.
  2. Heat the vegetable oil in a large non-stick frypan over medium heat.
  3. Cook the chicken cakes, in batches, for 2-3 minutes each side or until golden brown and cooked through.
  4. Serve the chicken cakes with Asian salad leaves and sweet chilli sauce.
  5. We used Trident curry paste from supermarkets. Palm sugar and kaffir lime leaves are available from Asian food shops and selected greengrocers. Baby Asian salad leaves are available in packets from supermarkets.
  6. Source: www.taste.com.au

 

CHICKEN AND RICE BAKE

Serves 4

Ingredients

  • 1 (10.75 ounce) can Campbell’s® Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or 25% Less Sodium)
  • 1 cup water*
  • 3/4 cup uncooked regular long-grain white rice
  • 1/4 teaspoon paprika
  • 1/4 teaspoon ground black pepper
  • 4 skinless, boneless chicken breasts

Directions

  1. Mix soup, water, rice, paprika and black pepper in 2-quart shallow baking dish. Top with chicken. Season with additional paprika and pepper. Cover.
  2. Bake at 375 degrees F 45 minutes or until done.
  3. Source: www.allrecipes.com

 

Prosciutto Wrapped Chicken Breast With Cheese

Serves 4

Ingredients

  • 2 tablespoons olive oil, divided
  • 2 shallots, chopped
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 3/4 cup soft goat cheese (Helen recommends you change this to ricotta cheese)
  • 3 dates, chopped
  • 1 tablespoon chopped fresh basil
  • 4 skinless, boneless chicken breast halves
  • 4 large, thin slices of prosciutto (Helen recommends you remove as fat as possible, or use lean ham instead)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spread 1 tablespoon of olive oil on a baking sheet, and set aside.
  2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Stir in the shallots, and cook until they turn translucent, about 3 minutes. Stir in the garlic, thyme, salt, and pepper; cook and stir an additional 2 minutes. Transfer the shallot mixture to a bowl. Mix in the goat cheese (ricotta cheese), dates, and basil; stir until well combined.
  3. With a sharp knife, cut a 1-inch long slit into the thick side of each chicken breast. Work your fingers into the slit, and expand the slit to form a pocket in the breast meat. With your fingers or a spoon, stuff each chicken breast with about 1/4 cup of the goat cheese mixture. Wipe off any cheese mixture from the outside of the chicken breast, and wrap each breast in a slice of prosciutto so that the pocket opening is covered. Place the chicken breasts, seam sides down, onto the prepared baking sheet.
  4. Bake in the preheated oven until the chicken meat is no longer pink and the prosciutto is browned and crisp, about 40 minutes. Turn the chicken breasts over after 20 minutes.
  5. Source: www.allrecipes.com

 

Tuna Stuffed Capsicum

Ingredients (serves 4)

  •  2 large red capsicum, halved, seeds and membrane removed
  • 1 tbs olive oil
  • 425g can tuna in oil, drained
  • 2 hard-boiled eggs, chopped
  • 1 tbs capers, chopped
  • 2 tbs chopped chives
  • 5 tbs (100ml) good-quality mayonnaise
  • 200g wild rocket
  • 1/3 cup (80ml) good-quality French dressing (Helen recommends that you some baslsamic vinegar to avoid onions in the dressing)

 

Method

  1. Preheat the oven to 180°C.
  2. Place capsicum on a baking tray, cut-side up, drizzle with oil and roast for 15 minutes. Remove and cool.
  3. To make filling, place tuna, egg, capers and half the chives in a bowl. Add enough mayonnaise to bind, and season with salt and pepper.
  4. When capsicum are cool, fill cavities with the tuna mixture.
  5. Toss salad leaves with half the dressing and place on serving plates with capsicum. Drizzle with remaining dressing, and garnish with remaining chives. Season with salt and pepper.
  6. Source: www.taste.com.au

 

Red Lentil Burgers

Ingredients

  • 1 1/2 cups red lentils (see Note)
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 1 small onion, finely chopped
  • 3 medium carrots, finely chopped
  • 3 garlic cloves, minced
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper
  • 3/4 cup plain, dry bread crumbs
  • 1/4 cup coarsely chopped parsley leaves
  • 2 large eggs, lightly beaten
  • 1 tablespoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 1 cup plain low-fat yogurt
  • 1 teaspoon fresh lemon juice

 Directions

  1. In a large saucepan, cover the lentils with cold water by 2 inches and bring to a boil over high heat. Reduce the heat to moderate and simmer the lentils until they are very tender, about 10 minutes. Drain the lentils well.
  2. Preheat the broiler. In a medium skillet, heat 2 tablespoons of the olive oil. Add the onion and cook over moderately high heat, stirring frequently, until golden, about 6 minutes. Add the carrots and two-thirds of the garlic and cook until the carrots begin to soften, about 4 minutes. Stir in the cumin and cayenne and remove from the heat. Mix in the bread crumbs, 3 tablespoons of the parsley, the eggs, salt and pepper. Form the mixture into sixteen 1/4-cup burgers.
  3. Line a baking sheet with foil. Brush the foil and both sides of the burgers with the remaining 1/4 cup of olive oil. Broil until golden, about 3 minutes per side.
  4. Meanwhile, in a small bowl, mix the yogurt with the lemon juice and the remaining garlic and 1 tablespoon of parsley. Serve the burgers hot, with the yogurt sauce on the side.

 

Grilled Pepper Steak

Serves 4

Ingredients

  • 2 1/2 teaspoons minced garlic, divided
  • 1 teaspoon freshly ground black pepper
  • 1 pound lean skirt steak or flank steak
  • 8 cups packed torn romaine lettuce or mixed salad greens
  • 1 large tomato, seeded, chopped
  • 1 ripe avocado, peeled, seeded, diced
  • 1 1/4 cups Sargento® Shredded Reduced Sodium Mild Cheddar Cheese, divided (Helen recommends, you skip the cheese, there is enough protein from the meat)
  • 1/4 cup thinly sliced red onion (optional)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice or white wine vinegar
  • 2 teaspoons pureed chlies in adobo sauce (optional)

Directions

  1.  Rub 2 teaspoons garlic and pepper over steak. Grill over medium-hot heat on a covered grill 3 to 5 minutes per side for medium depending on thickness of steak. Transfer steak to a carving board; tent with foil and let stand 5 minutes.
  2. Meanwhile, combine lettuce, tomato, avocado, 1 cup cheese (remove, not needed) and red onion in a large bowl. Combine oil, lemon juice and remaining garlic in a small bowl; mix well. For a spicier dressing, add chipotle chilies. Add mixture to bowl; toss with lettuce mixture. Transfer to four serving plates.
  3. Carve steak crosswise into thin slices; arrange over salads.
  4. Source: www.allrecipes.com

 

Thai beefs alad

Ingredients (serves 4)

  • 400g piece eye fillet
  • 2 tbs crushed black peppercorns
  • 1 tsp five-spice powder
  • 1 tbs vegetable oil
  • 100g rice vermicelli
  • 1 tbs brown sugar
  • 1/4 cup (60ml) lime juice
  • 1/4 cup (60ml) fish sauce
  • 1 long red chilli, seeds removed, cut into long strips
  • 150g packet mixed Asian greens
  • 2 Lebanese cucumbers, cut into batons Thai basil leaves* and chopped peanuts, to garnish

 

Method

  1. Preheat oven to 200°C.
  2. Pat beef dry with paper towel. Combine peppercorns and five-spice and press onto beef. Heat oil in a frypan over high heat, then sear beef all over. Place on a baking tray in the oven for 6 minutes. Set aside to rest – the meat will be very rare.
  3. Soak the vermicelli in boiling water for 2 minutes, then drain, refresh with cold water and drain again. Divide between 4 serving bowls.
  4. In a separate bowl, combine the sugar, lime juice, fish sauce and chilli.
  5. Wash and dry greens, then pile them onto noodles with cucumber. Thinly slice beef and place on greens. Drizzle with dressing. Top with basil and peanuts.
  6. Source: www.taste.com.au

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