Low Fat Recipes
Creamy Dressing
Makes 150ml Ingredients 125ml (1/2 cup) buttermilk 70g (1/4 cup) low-fat yoghurt 3 tsp finely chopped fresh chives 2 tsp wholegrain mustard Salt & freshly ground black pepper Method Whisk together buttermilk, yoghurt, chives and mustard in a bowl...
Orange Soy Dressing
Makes 2/3 cup Ingredients 3 oranges, rind finely grated, juiced 3cm piece ginger, peeled, grated 2 garlic cloves, crushed 1 tablespoon salt-reduced soy sauce 1 teaspoon honey Method Combine 2 teaspoons orange rind, 1/2 cup orange juice, ginger, garlic,...
Oil Free French Dressing
Makes 2/3 Ingredients 1/4 cup red wine vinegar 1/2 teaspoon dijon mustard 1/2 teaspoon caster sugar Method Combine vinegar, mustard, sugar, 2 tablespoons water and salt and pepper in a screw-top jar. Secure lid. Shake until well combined. Drizzle over...
Lentil Burger
Preparation Time : 10 – 30 minutes Cooking Time: 16 minutes Ingredients (serves 4) • 4 low fat tortila wraps / flat mountain bread • 1 egg, lightly beaten • 1/4 cup chopped coriander • 3 tablespoons sweet chilli sauce • salt and pepper • 400g can brown lentils, rinsed...
Lamb Shanks
Preparation Time: 15 minutes Cooking Time: 50 minutes Ingredients (serves 4) • 4-6 lamb shanks, French trimmed • flour, for dusting • salt and cracked black pepper • 1 large carrot, coarsely chopped • 1 large celery stick, coarsely chopped • 6 pickling onions, peeled...
Curried Egg
Ingredients No of Serves: 4 6 eggs 2 tsp KEEN'S Traditional Curry Powder 1 tbsp chives, chopped 1 tbsp whole egg( low fat) mayonnaise Method Place eggs into a saucepan of cold water so as water is just covering the top of the eggs.Bring the water in the...
Scrambled Egg
prep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Ingredients: • 8 eggs • ½ cup whole milk(skinny milk or low fat milk) • 2 Tbsp clarified butter or whole butter( marg) • Salt and ground white pepper, to taste Preparation: 1. Crack the eggs into a glass...
Omelette
preparation Time:5 minutes Cooking Time:5 minutes Makes 1 Ingredients • 2 eggs • 1 tbs cold water • Salt & ground white pepper • 15g butter(spray oil on pan) • hot toast, to serve Method 1. Crack the eggs into a jug. Add the water and use a fork to whisk until...
Low Fat Custard
Ingredients • 300ml skimmed milk • 2tsp cornflour • 4tbsp granular sweetener • 2 medium egg yolks • ½ tsp vanilla extract Method 1. Put the milk into a pan and slowly bring to simmer, remove from the heat. 2. Put the cornflour, sweetener, egg yolks and vanilla extract...
Mince Meat / Bolognaise
Serves : 4 Cooking time : 25 minutes Ingredients Olive oil, 2 teaspoon(s) Beef mince, low fat, raw, 400 g Onion, any type, 1 medium, diced Garlic, 2 clove(s), crushed Carrot, 1 small carrot(s), halved and sliced Mushrooms, 1.5 cup(s) sliced Celery, 0.5 cup(s) chopped...
Stir Fry
Ingredients (serves 4) • 1 tsp Sichuan* or black peppercorns, crushed • 1/2 tsp Chinese five spice powder • 40ml (2 tbs) peanut oil • 500g beef eye fillet, trimmed • 40ml (2 tbs) dark soy sauce • 1/2 tsp sugar • 40ml (2 tbs) oyster sauce, plus extra to drizzle • 20ml...
Couscous
Couscous is handy to have in the pantry - it's so quick and easy to prepare, and makes a great side dish. To make it light and fluffy, follow these steps. Step 1: Place couscous in a heatproof bowl. Add a little oil or melted butter to make it easier to separate the...
Burger Mix (Basic)
Basic Hamburger Mixture • Season 1 lb (500 g) Lean or Medium Ground Beef and combine with beaten egg and ½ cup (50 ml) bread crumbs or oatmeal. • Shape into 4 - 6 (¾ in./2 cm thick) evenly shaped flat patties. • Barbeque or pan fry until centers are no longer pink,...
Baked Fish and Vegetables
Ingredients (serves 4) • 2 zucchinis, cut into wedges • 2 red onions, cut into wedges • 3 tomatoes, cut into wedges • 1/4 cup pitted black olives(remove olives) • 1/4 cup (60ml) olive oil(use spray oil) • 4 x 180g thick skinless white fish fillets (such as ling) • 1...
Thai Beef Salad
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...
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,...
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...
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...
Prosciutto Wrapped Chicken Breast With Cheese
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...
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,...
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*,...
Egg and Ham Muffin
Ingredients (serves 4) Canola oil spray 4 wholegrain muffins, halved and toasted 120g shaved leg ham 4 eggs 4 slices reduced-fat tasty cheese (Helen recommends cheese with 15% fat or less. These are labeled as super or extra light cheese) Method Spray a...
Mango and Yoghurt
Ingredients (serves 4) 1 1/4 cups of toasted muesli (Helen recommends the muesli is not toasted in oil. You can also use your own muesli mix that you have prepared or bought) 2 mangoes 2 1/2 cups natural yoghurt (Helen recommends low fat plain yoghurt) 1...
Baked Ricotta and Berry Compote
Ingredients (serves 4) Melted margarine, to grease 700g fresh ricotta 2 eggs 55g (1/4 cup) caster sugar (Helen recommends that the sugar content is recuded to 2tbs, and reply on the sweetness of the fruit instead and enjoy the protein of the baked ricotta) 1/2...
Apple Bircher Muesli
Ingredients (serves 4) 2 cups (180g) rolled oats 1 cups (375ml) apple juice (Helen reduced this by 1/2 cup) 1 granny smith apple, peeled, cored, coarsely grated 3/4 cup (180g) Greek-style yoghurt (Helen recommends the low fat option) 1 tsp vanilla extract 1/4...
Fruit Breakfast Egg Flip
Ingredients (serves 1) 250ml (1 cup) reduced-fat milk, soy milk or rice milk 1 free-range egg 1 small banana, peeled, coarsely chopped 40g (1/4 cup) fresh or frozen blueberries 1 small ripe fig or pitted, peeled peach (Helen recommends the fig is avoided as...