Recipe swap (all meals, with photos)

markussmith44 · October 2022

I’m going to add some of my calorie light cleaner eating recipes i have come up with / found along with photos of the food. As a real foodie I struggle to keep to a diet so I instead try to tweak recipes or come up with my own healthier alternative!

markussmith44 · October 2022

Also feel free to add your own recipes.

markussmith44 · October 2022

Poached egg & prosciutto on home made hashbrown
( 380 calories per portion )

Hashbrowns-
Grate 1 baking potato ( approx 175g)
And half a medium onion in to a bowl of water. Add contents of the bowl to a clean tea towel or cheese cloth and squeeze all the excess water out. Add the squeezed potato and onion to a bowl and loosen up then add half a beaten egg and fold in till all the potato is covered in egg, season to your liking at this point . Divide the mixture in to 2 and add one at a time to a pre heated pan with 1/2 a tsp of veg oil in flatten down and spread the mixture in to a disc with the back of a spoon. Cook on one side till it starts to catch and brown up on the high spots then flip and cook the other side equally then put it in a oven on low to keep warm. (Calories only account for 1 hashbrown)

The egg-
Poach a egg how ever you like I go for the swirl method.

And that’s it put it on a plate however you like I stacked mine up as it looks better to me haha ! In total this is 380 calories and approx 24g protein you could up the protein by adding some nuts pine or diced cashew would go with it I think

MsCzar · October 2022

For your sweet tooth:
Sugar PLUMS
START TO FINISH 20 minutes - No Bake!
¾ cup whole pitted dried dates
¾ cup dried apricots - I don't care for apricots, so I add more figs or dates
½ cup pecans, toasted
½ cup almonds, toasted
½ cup dried plums (prunes) or dried stemmed figs

½ tsp. ground cinnamon
¼ tsp. ground cardamom
⅛ tsp. ground allspice
3 to 4 Tbsp. honey
1. In a food processor combine the first eight ingredients (through allspice). Cover and pulse until fruits and nuts are finely chopped. With the food processor running, drizzle in honey until the mixture comes together and is slightly moist.
2. Using damp hands, roll mixture into balls using 1 Tbsp. mixture each. You can roll in cocoa powder for a hint of chocolate. Store in an airtight container in refrigerator up to 1 week. Makes 24 balls.
85 calories per ball

markussmith44 · October 2022

Chinese chicken in a gravy style sauce (542 calories)

Ingredients-
Chicken stock(150ml)
Sweet pepper (1/3)
Chicken breast (150g)
Spring onion / scallions (2)
Veg or sesame oil (1/2 tbsp)
Honey (1/2 tbsp)
Medium Red onion (1/2)
Rice vermicelli noodles (1 portion (46g))
Bean sprouts (79g)
Corn flower (1/2tbs)
Chinese 5 spice (1 tsp)
Soy sauce (1tbsp)
Oysters sauce (1/2tbs)

Method-
Cut chicken in to bite size pieces, add to a bowl and season with salt pepper and the 5 spice (leave for a hour or so before cooking
Next warm half the oil in a pan add the chicken and cook through then remove from the pan add the other half of the oil add the onion & sweet pepper (diced) and cook till the onions start to brown a little . Once the onions and peppers are cooked add the chicken back to the pan and add the stock add 1.5 spring onions to the broth and bring it to the boil once boiling reduced the heat to a simmer and add the soy sauce oyster sauce and honey and stir through let the mixture reduce a little check for seasoning at this point and adjust to suit
Now to thicken I used about half a tbsp mixed in water to make a slurry and added it to the pan of liquid and it was just enough just add it a little at a time till you get to a nice thickened sauce if you go too far just add a little more water to loosen it back up! Cook the noodles per instructions on the packet plate up with the noodles on the bottom chicken then spooned over the sauce finishing off by adding the rest of the chopped spring onion over the top. I also had it with 2 teriyaki chicken bao buns (extra 174 calories) total with bao buns is 716 calories

juicylucytebbutt · November 2022

Marcus I'm loving this, I can't seem to find how we share our recipes from our recipe box. I'm a foodie too so I'm not easily satisfied but I'd be happy with both of your dishes!

markussmith44 · November 2022

juicylucytebbutt wrote: »

Marcus I'm loving this, I can't seem to find how we share our recipes from our recipe box. I'm a foodie too so I'm not easily satisfied but I'd be happy with both of your dishes!

Thanks I’m glad you enjoy the recipes I do plan on adding more over time as for adding recipes from the app I’m not sure you can (from what I read on another post anyways ) I just type it out it’s a bit of a pain unfortunately

markussmith44 · November 2022

Diet friendly flapjack
(Serves 12)

200g rolled oats (734 cal)
62.5g stevia sweet granules (1 cal)
125g flora lighter (314 cal)
50g dried cranberries (172 cal)
3tbsp golden syrup (204 cal)
*10g 85% dark chocolate (59 cal) *
*(optional)*

Method:-

To a pan add the flora, stevia granules and the golden syrup put on a low heat so the flora melts & the sweetener dissolves

In a mixing bowl add the oats and chop up the cranberries in to the bowl then add the pan’s contents to the bowl and mix through so everything is evenly coated

Use some flora to grease a 20x20 cm square baking tin or line with greaseproof paper

Add the mix to the tin and press down on it to compact it in the tin a little

Put in a pre heated oven (175°c fan)
And bake for 12-18 minutes or the top is nice and golden brown

Once it’s out the oven I like to push it back down again in the tray so it becomes a little more sold once cooled

*optional*

Melt 10g 85% dark chocolate in a ramekin in the microwave then drizzle over the cooled flapjack and leave to cool again then divide it in to 12 equal portions

Total calories = 1484 (-59 without chocolate)

Total calories per slice = 123.66 (-4.91 without chocolate)

The only reason I consider them diet friendly is due to the reduced fat and sugar content resulting in about a 50% drop in calories than what it would be using butter and sugar

I’m looking to improve upon this recipe by swapping to honey rather than golden syrup and maybe bulking out some of the volume with a cereal of some sort and maybe get it down to 100 a slice 😀 so I may post a improved recipe in the future

markussmith44 · November 2022

Saag aloo

1kg new potato’s
3-4 salad tomato’s/ 2-3 big tomato’s
(Grated )
1 large red onion/ 2 medium
200g spinach (approx)
1.5-2 inch piece of fresh ginger
3-4 cloves of garlic
1-2 red chilli (seeds aswell)

1.5 tsp mustard seeds (I toasted & ground mine )
1.5 tsp ground coriander
1.5 tsp cumin
3-4 tsp mild curry powder
1.5 tsp Garam masala
Approx 3 tbsp oil

Method:-

Cut potatoes to desired size then boil them till fork tender drain and set aside to cool

Wile the potato’s cook and cool dice the onion garlic and grate the ginger
Add 0.5 tbsp of oil to a frying pan and add the onions and cook till they start to go clear remove from the pan
Then add 1.5 tbsp of oil and add the potato’s fry them till they have nice crispy bits on them then remove from the pan

Add the last tbsp of oil to the pan and add cumin , mustard seeds, curry powder & coriander to the oil and mix in for 30 seconds then add the ginger & chilli and cook for a minute then add the garlic and cook off for another minute the. Add the grated tomato’s (make sure there’s no skin just flesh ) add a pinch of sugar and cook this till the liquids reduce a little and it’s more of a sauce this is the time to check for seasoning and add salt and pepper to taste

Slice up the spinach in to ribbons and add to the sauce it may not need to full bag so do it till your happy with the amount cook through till the spinach wilts now add your onions back and mix through then add the potatoes and mix them through till everything is nicely coated and bring everything back up to temperature if the sauce becomes too thick a splash of water will loosen it back up then serve and enjoy 😁

Recipe swap (all meals, with photos)

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