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Weightwatching Recipes : Healthy Meals for One & Two

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Kitkat
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Weightwatching Recipes : Healthy Meals for One & Two

Post by Kitkat on Fri 11 Jan 2013, 19:22

I picked up this little book yesterday, thought I would try out a few of the recipes in an effort to try and get myself back to some kind of healthy normality.

Weightwatchers Recipes : Meals for One & Two

Easy recipes, cheap and healthy and perfect for just one or two persons (trying to keep their weight in order).

I will share the recipes here, posting them up in instalments over time (daily if poss).

First of all, some useful Recipe notes here - scanned from the book study :

I will insert these icons where appropriate:

- Suitable for vegetarians
and



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Kitkat
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Chinese chicken noodle soup

Post by Kitkat on Fri 11 Jan 2013, 19:25

This is the first recipe in the book.

Serves 1
268 calories
Takes 15 minutes


40 g (1 and a half oz) dried fine egg noodles, broken roughly
60 g (2 oz) baby corn, sliced thinly
300 ml (10 fl oz) chicken stock
1 teaspoon soy sauce
75 g (2 & 3/4 oz) cooked skinless chicken breast, sliced
2 spring onions, slice

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This Chinese-style favourite makes for a quick and very filling lunch or light supper.

1. Bring a pan of water to the boil, add the noodles and baby corn and cook for 3 minutes. Drain and rinse in cold water.

2. Pour the stock into the saucepan, add the soy sauce and bring to a simmer. Mix in the chicken, spring onions, cooked noodles and baby corn and heat through for 1-2 minutes until piping hot. Pour into a bowl and serve.
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Mushroom noodle soup

Post by Kitkat on Fri 11 Jan 2013, 19:28

(vegetarian version of Chinese chicken noodle soup)

Serves 1
181 calories
Takes 15 minutes



40 g (1 and a half oz) dried fine egg noodles, broken roughly
75 g (2 & 3/4 oz) button mushrooms, sliced
60 g (2 oz) baby corn, sliced thinly
300 ml (10 fl oz) vegetable stock
1 teaspoon soy sauce
2 spring onions, sliced
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1. Bring a pan of water to the boil, add the noodles, mushrooms and baby corn and cook for 3 minutes. Drain and rinse in cold water.

2. Pour the stock into the saucepan, add the soy sauce and bring to a simmer. Mix in the spring onions, cooked noodles, mushrooms and baby corn and cook for 1-2 minutes until piping hot. Pour into a bowl and serve.
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Chicken, salami and courgette patties

Post by Kitkat on Sat 12 Jan 2013, 22:22


Serves 1
305 calories
takes 30 minutes


(before cooking)

60 g (2 oz) cooked skinless chicken breast, cut into small pieces
2 x 6g slices Milano salami, cut into small pieces
1 small courgette, grated coarsely
2 fresh basil leaves, shredded
2 tablespoons plain white flour
1 egg yolk
calorie controlled cooking spray
salt and freshly ground black pepper
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Serve with 100 g (3 & a half oz) cooked new potatoes and a generous salad.

1. Preheat the oven to Gas Mark 6/200C/fan oven 180C and put a non-stick baking tray in to heat. Mix together the chicken, salami, courgette, basil, flour and seasoning in a bowl until combined.

2. Stir in the egg yolk and, using wet hands, shape the mixture into three patties. Transfer to the pre-heated baking try and spray with the cooking spray. Bake in the oven for 15-20 minutes until golden, turning halfway through the cooking time. Serve immediately.
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Teriyaki beef udon

Post by Kitkat on Sun 13 Jan 2013, 18:26

Serves 1
453 calories
Takes 15 minutes

Calorie controlled cooking spray
125g (4 & half oz) lean rump steak, trimmed of visible fat
Half a red onion, sliced
50g (1 & 3 quarters oz) sugar snap peas, halved lengthways
75g (2 & 3 quarters oz) mushrooms, sliced
2 tablespoons teriyaki sauce
1 teaspoon cornflour
150g packet straight-to-wok udon noodles

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This Japanese dish uses thick udon noodles, a classic Japanese ingredient.

1. Heat a non-stick frying pan until hot and spray with the cooking spray. Fry the steak for 2 & half - 3 minutes on each side over a high heat and then transfer to a warm plate and leave to rest.

2. Add the onion to the pan and fry for 1 minute and then add the sugar snap peas and mushrooms pus 1 tablespoon of water. Stir-fry for 2 minutes. Mix the teriyaki sauce with the cornflour and 4 tablespoons of cold water, add to the frying pan and cook for 1 minute.

3. Mix the udon noodles into the sauce and vegetables. Cook for 1-2 minutes until heated through. Slice the steak thinly and serve on top of the noodles.
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Teriyaki mushrooms

Post by Kitkat on Mon 14 Jan 2013, 16:42

Serves 1
341 calories
Takes 15 minutes



Calorie controlled cooking spray
Half a red onion, sliced
50g (1 & 3 quarters oz) sugar snap peas, halved lengthways
150g (5 & half oz) mushrooms, sliced
75g (2 & 3 quarters oz) baby corn
2 tablespoons teriyaki marinade
1 teaspoon cornflour
150g packet straight-to-wok udon noodles
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This is a filling and tasty veggie version of the Teriyaki Beef Udon recipe above

1.
Heat a non-stick frying pan until hot and spray with the cooking spray. Add the onion to the pan and fry for 1 minute and then add the sugar snap peas, mushrooms and baby corn plus 1 tablespoon of water.
Stir-fry for 2 minutes.

2. Mix the teriyaki marinade with the cornflour and 4 tablespoons of cold water, add to the frying pan and cook for 1 minute.

3. Mix the udon noodles into the sauce and vegetables. Cook for 1-2 minutes until heated through.
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Malaysian Chicken

Post by Kitkat on Sat 23 Feb 2013, 15:33

I made this one the other day. Absolutely scrumptuous! Trying it out on a friend, so I simply doubled up the ingredients and it was perfect for 2 people.

Malaysian Chicken
Tantalise the taste buds with this deliciously different twist on chicken. Serve with 60 g (2 oz) dried basmati rice (I actually used brown rice) and a heap of steamed broccoli.

Serves 1
211 calories
Takes 25 minutes

Calorie controlled cooking spray
1 small onion, sliced
Half a red chilli, de-seeded and chopped finely
150 g (5 & half oz) skinless boneless chicken breast, diced
1 teaspoon light brown soft sugar
2 teaspoons soy sauce
4 tablespoons chicken stock or water
1 teaspoon rice vinegar or lime juice
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1. Spray a lidded non-stick saucepan with the cooking spray and fry the onion and chilli for 2 minutes.

2. Add the chicken and stir-fry for 1 minute over a high heat. Sprinkle in the sugar and cook for 1 minute more until caramelised.

3. Mix the soy sauce, stock and rice vinegar or lime juice together. Pour over the chicken, cover the pan and simmer gently for 10 minutes.

4. Remove the lid, increase the heat and bubble for 2 minutes until slightly reduced, tossing the chicken in the sauce to glaze.
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Gonna try out Lucas's Chicken Curry next. YUM! (Had to query "laurel leaf" and "curry leaf" - but turns out to be what we know as bay leaf):
Spoiler:
500 gr. chicken
(this can be chicken filet, but I prefer chicken thighs or legs, the bones give more taste).

2 big onions

3 garlic cloves

2 carrots

3 tomatoes

chili sauce (such as tabasco)

Garam Masala (or other curry powder)

laurel (or curry leaves)

Pepper and salt

(optional) spring onions


Start by chopping the onions and the garlic cloves. softly sauté the onions in a large pot (oil is better then
butter for this recipe). While the onions are in the pan, rub the chicken with the curry
powder and the chopped garlic.

When the onions are glaced, put the chicken parts into the pan and brown them on all sides.
turn the heat to low. Now chop the tomatoes into cubes (or use a can of diced tomatoes) and
chop the carrots finely. Add both carrots and tomatoes to the chicken and fill up the pan with water
until the chicken is covered by it. Now add the chili sauce, pepper, salt and laurel to taste (2 leaves. If you are using the small curry leaves, you should use 3 or 4). Adding a little drizzle of lemon juice at this moment helps to bring out the taste real nicely.

Simmer until the chicken is tender (around 45 minutes). Serve with white rice or couscous and
sprinkle some spring onions on top. Chopped cucumber goes well together (make sure to 'marinate'
the cucumber in a bit of lemon juice or malt vinegar after chopping for extra freshness)!

    Current date/time is Fri 22 Sep 2017, 00:13