2009 Body Transformation Challange Recipes

OK i decided to start a thread of some YUMMY diet recipes...

I'm doing using many diet recipes; mostly Low Gi...

On waking: 300ml water

Before breakfast: 300ml hot water with juice of ? lemon

Breakfast: Berry smoothie made with ? cup mixed berries (defrosted), 4 tbs low-fat natural yogurt, 1 cup low fat milk and 1 tsp bush honey.1 toasted mixed-grain English muffin served with three slices of avocado and sliced tomato. Mug of tea, skim milk, no sugar.

Or Buttermilk Pancakes with Glazed Fruit

Or 40 Grams of bran with low fat milk. Two slices of low GI toast (Try Burgen) with margarine and jam.

30 minutes after breakfast: 600ml water

Lunch: Chicken strips in a satay peanut sauce with linguine and stir-fried vegetables

Or Ham and salad Roll (Low GI bread). Soft-serve vanilla yoghurt with toasted muesli sprinkled on top.

Or 1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.

Or Low fat ceasar salad

30 minutes after lunch: 500ml water

Snack: 1 Oat and apple Muffin Or Musli Munchies

30 minutes snack: 300ml water

Dinner: 1 medium grilled salmon steak served on ? cup cannelini beans (heated and mashed with 2 cloves garlic and 1 tsp olive oil) and 1 cup steamed bok choy and snow peas.
1 red apple

Or
Lean roast lamb brushed with olive oil, rosemary and garlic with baked sweet potato and braised leeks
Summer fruit salad

or 1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter, served with broccoli, green beans and a medium portion of new potatoes.

or Medium portion very lean roast beef, served with 1 medium sweet potato, sliced, brushed with a little olive oil and roasted until golden and tender; a large portion cabbage or kale, peas, pan juices and a little horseradish sauce.

So this is an example of my diet plan...

[SIZE="2"]Seared Tuna Steak with a Lemon and Olive Oil Dressing Dinner
Serves 2
2 5oz tuna steaks
1 tablespoon olive oil
2 whole lemons (squeezed)
cracked black pepper
chopped coriander
Marinade the tuna in the above ingredients for one day before cooking.
lemon juice
red wine vinegar
5 oz cooked wild rice
2 oz sun-dried tomatoes (no olive oil added)
rocket leaves for garnish
fresh coriander
2 tablespoons olive oil
1/2 finely chopped shallot
6 cooked and peeled baby new potatoes, lightly crushed
1. Lightly crush the new potatoes and half the shallots, a splash of olive oil and red wine vinegar.
2. Gently fry the rest of the shallots in some of the olive oil and add the cooked wild rice. Add a little water just to moisten the rice and season.
3. Sear the marinated tuna in a hot pan, one minute on each side.
4. Place the rice neatly on a plate and then gently place the crushed potatoes on top of the rice.
5. Thinly slice the seared tuna and fan on top of the potatoes, making a stack effect.
6. Garnish with some fresh rocket leaves and pour sun-dried tomato dressing over the tuna.
Sun-dried tomato dressing
1. Cut the sun-dried tomato into strips.
2. Add 2 tablespoons of olive oil, chopped fresh coriander and the juice of one lemon.
3. Season and serve.
Nutritional analysis: per 1 serving
? Calories: 535
? Protein: 37g
? Carbohydrate: 51g
? Sugars: 12g
? Fat: 22g
? Saturated fat: 3g
? Fibre: 8g
? Sodium: 588mg

Oat & Apple Muffins
LOW GI ? Per serve
Kj..................430
kCal..............100
carb..............22g
fat................1g
fibre.............2g

? cup All-Bran cereal
2/3 cup low fat milk
? cup self-raising flour
2 teaspoons baking powder
1 teaspoon mixed spice
? cup unprocessed oat bran
? cup of sultanas
1 green apple, peeled and cut into 5 mm cubes
1 egg, lightly beaten
? cup honey
? teaspoon vanilla essence

1. Combine the All-Bran and milk in a bowl and let stand for 10 minutes.
2. Sift the flour, baking powder and mixed spice into a large bowl. Stir in the oat bran, sultanas and apple.
3. Combine the egg, honey and vanilla essence in a bowl. Add the egg mixture and All-Bran mixture to the dry ingredients and stir with a wooden spoon until just combined. Do not overmix.
4. Spoon the mixture into a greased 12-hole muffin tray. Bake in a moderate oven (180C) for about 15 minutes or until lightly browned and cooked through. Serve warm or cold

MAKES 12 MUFFINS


Muesli Munchies

LOW GI ? Per serve
Kj..................590
kCal..............140
carb..............15g
fat................8g
fibre.............3g

90g poly- or monounsaturated margarine
? cup honey
1 egg
? teaspoon vanilla essence
2 ? cups of natural museli
2 tablespoons sunflower seed kernals
? cup self-raising flour, sifted

1. Melt the margarine and honey in a small saucepan.
2. Whisk the egg and vanilla essence together in a large bowl.
3. Add the margarine mixture, muesli, sunflower seed kernels and flour to the egg mixture; stir until combined.
4. Place small spoonfuls of the mixture onto a lightly greased baking tray, spacing evenly.
5. Bake in a moderately hot oven (190C) for about 10 minutes or until golden brown. Let stand on tray until firm, then loosen and place on a wire rack to cool.

MAKES 16 BISCUITS

Honey Banana Smoothie

LOW GI ? Per serve
Kj...................800
kCal...............190
carb...............35g
fat.................0.5g
fibre...............2g

1 large, ripe banana
1 tablespoon All-Bran breakfast cereal
1 cup low fat milk, chilled
? cup evaporated low fat milk, well chilled
2 teaspoons honey
Few drops of vanilla essence

1. Peel banana and chop roughly
2. Combine with remaining ingredients in a blender and blend for 30 seconds or until smooth and thick.
3. Serve immediately.

SERVES 2

******

Buttermilk Pancakes with Glazed Fruit

LOW GI ? Per serve
Kj..................1770
kCal..............420
carb..............60g
fat................12g
fibre.............6g

1 cup 1 minute oats or unprocessed oat bran
2 cups of buttermilk
? cup dried fruit medley, chopped
? cup plain flour, sifted
2 teaspoons sugar
1 teaspoon bicarbonate of soda
1 egg, lightly beaten
2 teaspoons of mono- or polyunsaturated margarine, melted
Low fat milk (optional)

Glazed Peaches
1 tablespoon of mono- or polyunsaturated margarine
1 tablespoon of brown sugar
6 medium peaches or apricots or nectarines

1. Combine the oats and buttermilk in a bowl and let stand 10 minutes.
2. Stir in the dried fruit, flour, sugar and bicarbonate of soda, egg and margarine; mix thoroughly. Let stand for up to 1 hour.
3. After standing, add a little low fat milk if mixture is too thick.
4. Heat a non-stick frying pan and spray with cooking spray or grease lightly with margarine. Pour in about 3 tablespoons of batter, cook over moderate-high heat until bubbly on top and lightly browned underneath. Turn pancake to brown on other side. Repeat with remaining batter.
5. Set aside to keep warm.

WOW thanks for some recipe ideas. I am not doing the challenge because I am pregnant but I really need to keep healthy and not put on too much weight.

My problem is lunch time, I never know what to eat or make. I be will following this thread for more ideas...Come on all guru dieters add your recipes please.

Warm Mango and sweet chilli Chicken Salad

Chicken tenderlions.
Fresh mango and canned mango in natural juice.
Onion.
Sweet chilli sauce to taste.

Whatever salad you like I use lettuce, tomato, carrot, onion, cucumber, mushrooms and capsicum. pine nuts also optional.
Method:
Brown the chicken and onion, then add the tin of mango, diced fresh mango (optional) and sweet chilli sauce and reduce down slightly turn off when you think the chicken is cooked, allow to cool.

Make up the salad and toss while the chicken is cooking.

Pile onto a large plate, top with the cooled chicken mix and top with pine nuts..

This looks great served on a big plate and placed in the middle of the table, my friends often comment on how they feel like they are eating out at a nice resturant.
Takes about 15 minutes to whip up and is delicious.

blackduckies... - i LOVE apricot chicken with rice... its like my FAV meal... This sounds like a refreshing take on my OLD fav... YUMMMMM...

Keep them coming... we have a long way to go and i need inspiration to keep going...

SINGLE SERVE FRIED RICE (Weight Watchers Points: 6)

1/3 cup brown rice
1 egg, lightly beaten
1/2 tsp grated ginger
1 crushed garlic clove
60g chopped lean ham
1/2 cup baby corn
80g green beans
1/4 chopped red capsicum
1 chopped green shallot
2tsp soy sauce
2 tsp hoisin sauce
3tsp rice wine vinegar

1. Cook the rice following packet instructions
2. Heat an oi-il sprayed, small non-stick frying pan over medium heat, pour in egg and cook for 15 seconds or until set. Remove and chop roughly.
3. Re-spray pan and add ginger, garlic, ham, corn, beans and capsicum. Stir-fry for 3 minutes , or until vegetables are tender.
4. Add rice, shallot, sauces and vinegar. Stir-fry until hot and serve.
(note: Chop beans and capsium to the same size as the corn so everything will cook evenly.)