Low Sodium & Calorie Recipes?

natuhlay

I've been looking around online for some recipes, and I've come across some but some days I'm lazy and don't feel like putting that extra effort to make a great dish! Haha.

If there are any food combinations that even are easy to prepare that would be great, but any recipe sounds good to me.

If anyone has their diary open, or is willing to share I'd love to see it. I get tired of eating the same things. :P

onehotgirl

Tandoori Chicken - 4 serves

4 skinless chicken breast fillets, scored all over
2 tablespoons tandoori paste
cooking oil spray
2 Lebanese cucumbers, trimmed
60g snow pea shoots, chopped
2 cups baby spinach leaves
small pot tzatziki (or make your own - greek yoghurt, mint and cucumber)
lemon wedges to serve

Brush chicken fillets with tandoori paste and spray with cooking oil. Heat a large non-stick frying pan over medium heat and cook chicken fillets for 3-4 minutes each side or until brown and cooked through.

Thinly slice cucumbers and combine with sprouts and spinach in a bowl. Divide salad between serving plates, top with sliced chicken fillets and tzatziki, and serve with lemon wedges and steamed rice (rice will affect nutritional values below)

Nutrition Information
per serve
Energy 1030 kJ
(248 Cals)
Protein 43.5g
Fat 6.4 g
- saturated 2.1 g
Carbohydrates 3.6g
- sugars 3.1g
Dietary Fibre 1.1g
Sodium 265mg
Calcium 115mg
Iron 1.9m

onehotgirl

Chicken Burritos - 6 serves

500g chicken breast, chopped in small cubes
1 tablespoon olive or canola oil
400g can Mexican-flavoured baked beans or chilli beans
3 large or 6 small flour tortillas (or use tacos)
2 cups finely-sliced lettuce leaves
3 spring onions, sliced thinly
3/4 cup grated Edam cheese
300g jar tomato salsa

Step 1 Heat oil in a frying pan. Add chicken and cook, stirring all the time. Add beans and cook over a medium heat for 5 minutes. Be sure to stir to stop it sticking to the bottom of the pan.

Step 2 Warm tortillas in microwave (or wrap in foil and heat for 5 minutes in oven at 170ºC). Lay them flat on a board or bench and divide chicken mixture among them. Spread mixture out in a rectangle in the middle of each tortilla, then top with shredded lettuce, spring onions and cheese.

Step 3 Fold into a rectangular parcel. Decorate with salsa. Serve.

Energy 1550 kJ
(374 Cals)
Protein 33g
Fat 14 g
- saturated 7 g
Carbohydrates 25 g
- sugars 8g
Dietary Fibre 4g
Sodium 430mg
Calcium 300mg
Iron 2mg

onehotgirl

Tuscan Tuna Mushrooms - 4 serves

4 large portobello mushrooms
250g instant whole grain rice
100g reduced-fat ricotta cheese
4 baby red capsicums, diced
1 spring onion, finely chopped
185g can tuna in spring water, drained
1/4 teaspoon Tuscan seasoning
olive oil spray
2 tablespoons finely chopped fresh parsley


Step 1 Preheat oven to 180°C. Trim centre stalks of mushrooms and finely chop. Set aside.

Step 2 Cook rice following packet directions. Place in a bowl. Mix in ricotta, capsicums, onion, tuna, mushroom stalks and seasoning.

Step 3 Spoon equal amounts of tuna mixture onto each mushroom and press down slightly. Transfer to an ovenproof dish sprayed with olive oil. Spoon 4 tablespoons hot water into base of dish.

Step 4 Bake in oven for 25 minutes or until mushrooms are tender. Sprinkle with parsley. Serve with a mixed green salad.

Nutrition Information
per serve
Energy 1080 kJ
(260 Cals)
Protein 11g
Fat 16g
- saturated 6g
Carbohydrates 15 g
- sugars 3g
Dietary Fibre 3g
Sodium 160mg
Calcium 60mg
Iron 2mg

KimR87

my diary is open and im always wiling to give recipes if something looks good feel free to send me a friend request :-)

natuhlay

Oooh, thanks so much those recipes look delicious! I'll be sure to try them!

Thank you, Kim! I'll check it out.