Poached Eggs & Smoked Salmon on Rye

This is a quick, easy & tasty meal that is high in protein and healthy fats. You could lose the toast if you were wanting to reduce the carbs. It would be yummy served in a cup of lettuce instead.

This is the first time I have added a nutritional label to my recipes. I get my labels from Calorie Count   and it is to be used as guide only. I cannot guarantee perfect accuracy, but I have found this site useful for my own diet and calorie counting. If you know of a better site (I'm still looking) then please leave your suggestions and links in the comments please.

Ingredients:

1 free range egg

100g smoked salmon slices

1 slice light rye bread, toasted

1 teaspoon capers, drained

green salad to serve

Method:

• Use your favourite method to poach egg. I like to place a small amour of water into a small frying pan and add a teaspoon of white vinegar. I bring the water to the boil and then turn heat down to a simmer. I crack the egg into a cup and then gently pour into the water. Use a spoon to carefully splash hot water over the top of egg until cooked to your liking, then remove with a slotted spoon.
• Meanwhile, lightly toast the rye bread and arrange on a plate with the slices of smoked salon on top.
• Top with your poached egg and sprinkle with capers.
• Season with salt and pepper to your liking. (I love Himalayan Pink Rock salt)
• Serve with a green salad.

x Marnie

Low Fat Chicken Nuggets

A great one for the whole family. It tastes like the naughty version but without all of the oil and fat.

And, it's REAL chicken!!

 

You'll need:
Skinless chicken breast. In fact, this crumbing method works with any meat you might light to crumb...even drumsticks with the skin removed, but quite frankly they're a pain in the backside to remove the skin, so why bother, right? Just use the breast...OK?

Low fat, plain Greek Yoghurt.
Wholegrain breadcrumbs
Plain flour.
Seasonings: crushed garlic, oregano, salt & pepper, dry sachet of tomato soup etc

To make:
Cut the chicken into nugget sized pieces.
Toss lightly in flour and shake off excess.
Dip into yoghurt.
Roll into breadcrumbs that have been mixed with seasonings.

Place nuggets onto a baking sheet that has been lined with baking paper. 
You can spray lightly with a cooking oil if you like. I don't bother.
Bake in a hot oven (about 200C) for about 15 minutes or until done. (all ovens vary and it will depend on how big you cut the nuggets).

Enjoy.

Linking to : I {heart} nap time.

I can't believe it's not cheesecake! {recipe}

Yep,

this is low fat, low carb and high in protein.

And it tastes DIVINE!!!!

I think it tastes like cheesecake.

I love that it doesn't wreck my weight loss efforts.

It's simple to make too.

Just put some tinned (or fresh) peach slices in a bowl.

Dollop on some low fat ricotta.

Drizzle over a little honey (just a tiny amount, or skip it)

Dust with a touch of cinnamon.

Sprinkle on some chopped walnuts.

 I have this after dinner instead of my afternoon fruit. I don't eat it often as I don't want to get into the regular dessert habit again, but I think it's OK, now & then.

More healthy, yummy recipes coming soon.

Cream of Sweet Potato, Garlic & Leek Soup {recipe}

Low fat, low GI and low carb.

Great for a weight loss plan.

The secret is to make the "cream" with skim milk powder.

Creamy & filling....tastes like the full fat variety....but it's totally guilt free...so go ahead & enjoy your veggies.

I hope you like it.....

This recipe serves about 4 people. 

1 teaspoon olive oil

1 leek, trimmed, washed well and sliced

1 sweet potato, peeled and cubed

2 cloves of garlic, chopped

1 teaspoon chicken (or vegetable) stock

salt & pepper

water

1/4 cup skim milk powder

In a pot, heat olive oil and then gently soften the leek and garlic over low heat.

Add sweet potato, stock powder and enough water to cover.

Bring to the boil and then turn down to simmer until vegetables are tender.

Stir occasionally so leeks don't stick to the pot and burn. Top up water if needed.

When tender, remove from heat and puree. I use a stick blender....although I usually make a mess. 

Add skim milk powder and more water if needed to make a creamy soup.

Serve with crumbled ricotta and freshly ground pepper.

Would love some tips on what you use to puree soup.

Baked Ricotta {recipe}

Back to good cooking habits after the weekend baking attack here & here. I still managed to lose 500g over the weekend, so that's good......


Onto today's lunch...I hope you try this recipe, it's very simple to make and can be adapted to suit what you have in the garden/pantry. Today I only have parsley and eschallots growing, so I used those and some dried oregano, but you can use whatever tickles your fancy. The great thing about this recipe, besides being low in fat & carbs and high in protein is that you can make it for one, two or however many people you like. Simple and quick. I made it for 2 today...I ate one and have kept the other one for tomorrow's lunch.


I love making this for lunch and it works well for the lunchbox too.

makes 2

150g fresh, low fat ricotta (from the deli department)

20g fetta (optional, but I like it for some zing...I used Danish fetta)

sprinkling of fresh &/or dried herbs (I used dried oregano, fresh parsley)

2 tablespoons finely chopped red capsium

2 tablespoons finely chopped eschallots/spring onions

1 clove finely grated/crushed garlic

salt & freshly ground pepper 

Mix ingredients together and press into lightly oiled muffin tin.
Bake at 180C till set (about 20-25 mins)
Serve hot or cold with salad

I like to make a simple dressing for my salad...just a little olive oil & some balsamic vinegar.

More low fat, low carb, high protein recipes to come.

Be good.

Lose the carbs and still enjoy dinner...simple

Looking for something simple, healthy & tasty for dinner tonight?

This is such an easy dish to put together and if you're watching the carbs like I am, then it'll be perfect for you and the family.

Garlic Chicken & Steamed Veggies with Sweet Chilli Sauce

Cube some skinless chicken breast. I do this in the morning and throw it in a ziplock bag into the fridge..I can then make portions of this dish quickly and without a lot of mess, especially great when Mr3P and Pickle#1 are at soccer training and I feed myself and the 2 remaining pickles early.

Take a bag of frozen stir fry veggies out of the freezer. (told you this was simple) I like the Stir Fry veggies from Aldi, but I use whatever is in the freezer....or use fresh veggies, but that's a little more work...lol

Pan fry the chicken.  I like to use the Glad Bake to brown the chicken, much like I do with the bunless burgers (here). I will drizzle about 1 teaspoon of good olive oil over the chicken and then add some salt and a good heaped teaspoon of crushed garlic. Give it a toss and add the veggies. Heat them through.

Drizzle a small glob of sweet chilli sauce over the chicken and veggies and serve.

Simple, healthy and tasty.

{recipe} Tomato & Chickpea soup (low fat)

This has become a favourite low fat lunch or dinner that is really quick and easy to make (again with stuff in your pantry, so it's always handy). It's perfectly suited to my new low fat, healthy way of life and everyone in this family eats it, which is always a bonus. I've found it hard in the past if I have to make different meals for everyone (why shouldn't they be eating healthy too?)

 to make
add a can of condensed tomato soup (I used Big Red), half a can of skim milk, 1/4 can water to a saucepan and bring to the simmer.

Serve sprinkled with sliced spring onions and some grated low fat cheese...and some crusty bread if it's lunchtime (I don't have the carbs at night, so if it's for dinner, I'll have it with steamed veggies on the side)