#lo cal

Light and Easy Recipes

When I make this dish I usually buy a kilo of chicken thigh fillets so I have leftovers for low calorie lunches.

Miso Glazed Chicken

The miso glaze is made by combining just a few ingredients. Then it’s simply a matter of allowing the chicken to marinade in the glaze. The chicken can be allowed marinade for a day, overnight, or in the freezer for a month! This means it’s the type of dish you could easily prep well in advance.

Miso Glazed Chicken w Rice

Alternatively you could simply prepare the marinade the night before or even in the morning before work. When you come home just throw the chicken in the oven and put some rice in a rice cooker. Dinner is done!

Japanese Miso Chicken LR Submission

For a simple dish the flavour is amazing. It honestly compares well to similar dishes we enjoyed when we were holidaying in Japan. The glaze gives a sweet and salty flavour to the chicken.

Miso Chicken Submissions

So what is the calorie count on my miso glazed chicken, I hear you asking! I put the ingredients through MyFitnessPal recipe calculator and the dish contains  just 205 calories! I like to serve the dish with brown rice instead of white rice as it contains more fibre and has a high nutrient value. By adding 1/2 cup of cooked brown rice the dish is now just 310 calories. Not bad… but I think it needs a serving of greens.

Low Calorie Miso Chicken

In the picture I have teamed the Miso Chicken with steamed Bok Choy. I simply steamed some greens and used the remainder of the glaze to stir through the Bok Choy.

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So there you have it, a complete week night meal for under 350 calories. Best of all this dish can be on the table in 30 minutes. That’s a win!

Miso Chicken w Asian Greens

What are your thoughts on my new Thursday Lite and Easy recipe collection. Do you like having a quick, low calorie evening meal up your sleeve. If you do please make sure you pin the recipe for later. Perhaps you could even start a Pinterest “Lite and Easy Board.” That way you will always be able to find something quick to make that won’t make stay on the hips!

Baked Miso Glazed Chicken

Bahaha, I just remembered an old saying “Nice on the lips, straight to the hips” Not this recipe though!

Have a lovely day.

Lamb Souvlaki w Greek Salad

Since this estranged relationship is not be conducive to a svelte figure I have decided I need to share a few recipes that are not so calorific.

Greek Salad w Balsamic Vinegar

One of my delicious fallback dishes is this Lamb Souvlaki on Greek Salad. I picked up this recipe when we visited the Townsville Greek Festival.

Low Fat Greek Lamb Souvlaki -Pin Me

All I needed to do was tweak the salad dressing and cook the souvlaki in the oven and I had a Gourmet diet dish.

Lamb Souvlaki & Greek Salad

Recipe Type: Main

Cuisine: Greek

Author: Julie

Prep time: 5 mins

Cook time: 30 mins

Total time: 35 mins

Serves: 12

The tastiest Greek food, but modified as a low fat meal.

Ingredients

Souvlaki

500gm beef mince (Heartsmart)

500gm lamb mince

1 lg onion (finely chopped)

3 cloves garlic (chopped finely)

1 cup bread crumbs

2 eggs

1 t/s cumin

1 t/s salt

pepper

½ cup tomato paste

Greek Salad

3 cups baby spinach leaves

2 cups torn cos lettuce

2 tomatoes diced

1/2 red capsicum diced

1 lebanese cucumber diced

100gm danish feta

12 kalamata olives pitted

1/4 red onion sliced finely

kraft fat free balsamic vinegar dressing

Instructions

Preheat oven to 190 degrees.

In a bowl add all the meat patty ingredients and mix by hand until well combined.

Divide the mince into 12 x 150gm meatballs.

Roll each of the meatballs into a sausage shape and push a skewer through the centre.

Place the skewer souvlaki on a baking tray lined with baking paper.

Cook in the oven for 30mins or until cooked through.

Greek Salad

Place ingredients on a large serving platter.

Dress with balsamic vinegar.

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By baking the souvlaki you save a lot of incidental calories that frying adds. This dish is a favourite of mine because it doesn’t taste lean or stingy.

Lamb Souvlaki and Salad

If I am particularly hungry I will used a tortilla bread to make a wrap and add some tzatziki for extra flavour.

Greek Salad for 1 person

The Greek Salad recipe will serve four people. Remember it’s a great nutrient burst to fill up on salad.

A Greek Slimmers Meal

The souvlaki are 150gms each, so according to dietitians one souvlaki is the correct serve for a smaller person.

Souvlaki and yoghurt

So do you have a little winter pudding growing under your winter garments? If so, what are your little pre summer tricks to lose the pudge?