Dinner Recipes January 07, 2014 17:39

ENTRÉES

Chicken and Mustard Sauce – Serves: 2 person(s)

Golden chicken fillets in a creamy mustard sauce.

  • 3 spring onions
    1 Tbsp chicken stock powder
    1 Tbsp mustard
    2 tsp light margarine
    1/2 cup fat free mayonnaise
    2 skinless, boneless chicken breasts (4 1/2 oz each)

Heat margarine in a skillet, add the chicken and spring onions; cook fillets 3-4 minutes on each side or until cooked through. Transfer to heated serving plates.
Remove pan from heat; add mayonnaise, chicken stock, lemon rind and mustard to pan. Season to taste with pepper, stirring to combine ingredients. Spoon mustard sauce over the cooked chicken. Serve accompanied by salad or fresh vegetables. Cal. 223, Protein 28 g., Fat 5 g

Chicken and Broccoli - Serves: 4 person(s)

Spicy chicken breast with broccoli and cashews.

  • 1/2 tsp 5 Chinese spice
    1 tsp sesame oil
    1 1/2 tsp fresh ginger, finely grated
    1 3/4 oz roasted cashews
    2 Tbsp dry sherry
    1 Tbsp soy sauce
    2 Tbsp water
    2 tsp cornstarch
    1 head broccoli, trimmed
    4 spring onions, chopped
    1 1/2 lb skinless chicken breasts

Remove skin and cut chicken into small pieces (about 1 inch cubes). Coat with 5 Chinese spice. Chop broccoli into small florets. Place in bowl and pour boiling water over. Allow broccoli to stand for 5 minutes. Drain. Heat sesame oil in a non-stick skillet or wok. Add ginger and garlic. Fry for a few seconds and add chicken pieces. Cook, stirring continuously until chicken begins to change color.

Add drained broccoli, onions and nuts. Toss quickly. Mix together dry sherry, soy sauce, water and corn flour. Add to chicken mixture and stir over high heat until mixture thickens. Cal. 260, Protein 34g. Fat 11g

Chicken Kiev – Serves: 4 person(s)
Moist, tasty chicken encased in a crunchy coating.

  • 1/2 medium onion, finely chopped
    2 Tbsp parsley, chopped
    1 egg yolk or 1 tbsp yolk-free egg substitute
    1 pinch ‘Lite’ or table salt
    1 egg white or 1 tbsp yolk-free egg substitute
    1 Tbsp water
    1 1/2 cup bread crumbs, toasted (1 oz)
    1 Tbsp canola or olive oil
    1 slice whole-wheat bread, crumbed
    2 whole boneless chicken breast, skin free (16 oz)

Remove excess skin and fat from chicken breasts. Divide chicken and cut to give 4 equal pieces. Butterfly chicken by cutting a deep slit in the side of each, opening out and flattening with a mallet.

Stuffing: Mix together slice of bread, onion, parsley, egg yolk and salt and divide into 4 parts. Place quarter of the mixture on the bottom half of each piece of chicken. Fold down the top to form a pocket.

Beat egg white and water together. Coat each chicken pocket with egg white mixture then dried breadcrumbs. Shallow fry in oil, about 10 minutes on each side. Serve with vegetables. Cal 206, Protein 22g, Fat 9g.

 Gingered Beef with Broccoli - Serves: 4 person(s)

Check out this zingy ginger beef – delicious!

  • 2 cup broccoli crowns (separate florets and slice stems 1/4 inch)
    3/4 lb lean beef cut for stir-fry
    3 Tbsp water
    1 1/2 Tbsp cornstarch
    2 Tbsp vegetable oil
    1 Tbsp unpeeled fresh ginger, minced
    3/4 cup low sodium stir-fry sauce
    1 red pepper, cut in 1-inch pieces
    1/2 cup shiitake mushrooms, stemmed
    1/2 cup snow peas, trimmed

Rinse broccoli. Microwave, covered, on HIGH for 3 minutes; drain.  Place beef in a small bowl. Pour in water 1 Tbsp at a time, working in with hands until water is absorbed into beef. Sprinkle cornstarch over beef and work in with hands to coat all pieces. Heat nonstick wok or skillet on HIGH. When hot, pour 1 Tbsp oil down sides of pan. Add ginger and beef; stir-fry until beef just browns.  Add sauce and toss to coat; remove beef from pan. Add remaining oil. Add broccoli to pan along with peppers, mushrooms and snow peas. Stir-fry 2 minutes. Return beef with sauce to pan; toss to heat through, about 30 seconds. Cal. 330, Protein 26g, Fat 11g

Mexican Salsa Steak – Serves: 4 person(s)

Char-grilled steak served with yellow pepper, red onion, tomato, cucumber, mustard and coriander salsa.

  • 2 tsp canola oil
    1 small cucumber, chopped
    1 large tomato, peeled and diced
    1 small red salad onion, diced
    1/2 yellow pepper, diced
    4 Tbsp chopped coriander
    1 tsp seeded mustard
    4 serving portions lean beef steak (3.5 oz each)

Combine ingredients to make salsa. Chill. Brush steak with a little oil to stop surface drying out and sticking to cooking surface. Cook on a hot barbecue plate or char-grill until well sealed (about 2-3 minutes each side for boneless cuts, 3-4 minutes each side for bone-in cuts) before turning, using the juices which appear on uncooked side as an indication when steak is ready to turn. For rare, remove immediately after sealing. For medium or well done, move to cooler part of barbecue or reduce heat to medium/low and continue cooking about 2-3 minutes each side for medium, 4-5 minutes each side for well done.

Test steak is cooked to your liking by pressing with tongs rather than cutting it. Cover and rest about 2 minutes before serving to retain juiciness.

Recommended Cuts:
Boneless Steak:Sirloin [New York cut], rib eye [Scotch fillet], rump [including eye, centre cut and tip], fillet, round eye medallion, eye of silverside, blade, oyster blade or topside.Bone-in Steak:Blade, T-bone, rib or sirloin [Porterhouse].

Cal., 240, Protein 37g, Fat 9g

One Pan Dinner – Serves: 6 person(s)

Lean ground beef with lots of veggies and rice.

Ingredients:

  1. 1 Tbsp canola oil, 20ml
    1 clove garlic, crushed
    1 large onion (150g), finely sliced
    1 beef stock cube
    1 bay leaf
    2 tsp fresh thyme or 1/2 tsp dried thyme
    2 tsp fresh tarragon or 1/2 tsp dried tarragon
    1 Tbsp parsley, finely chopped
    3 Tbsp spring onions or chives, finely chopped
    1/2 cup uncooked brown rice (100g)
    2 cup water
    2 Tbsp tomato paste
    3 cup cabbage (200g), finely shredded
    2 small carrots (150g), shredded
    1 lb lean ground beef

Place oil in a large non-stick skillet and stir-fry garlic and onion over low heat until golden. Add beef and stir-fry until brown. Season with beef cube, bay leaf, thyme, tarragon, parsley and chives. Add rice, water and tomato paste. Reduce heat, cover and simmer over low heat for 30 minutes. Mean while have cabbage and carrot prepared. Add to rice and stir-fry just to mix and slightly soften. Serve immediately.

Microwave Directions:

Heat a large microwave browning dish according to directions. Add oil, garlic and onion. Cover and cook 2 minutes on HIGH.  Add beef, cover and brown, stirring occasionally for 5 minutes on HIGH. Season with beef cube and herbs. Stir in rice, water and tomato paste. Cover and cook on MEDIUM HIGH for 30 minutes. Stir in cabbage and carrot. Cover again and cook on MEDIUM HIGH for 5 minutes more. Serve immediately or refrigerate and reheat.
If reheating: Omit last 5 minutes of cooking so vegetables don’t become soggy. Reheating time may need to be increased to 10 minutes if chilled.

Cal. 245, Protein 21g, Fat 9 g.

Pepper Mustard Steak – Serves: 4 person(s)

A delicious steak dinner that the whole family will love!

  • 1 Tbsp hot English mustard
    2 tsp tomato paste
    2 tsp honey
    1 Tbsp cider vinegar
    1/4 tsp cracked pepper, or to taste
    12 oz sirloin steak, lean-only portions (3 oz per serving)

Trim the steaks of all visible fat. Combine the mustard, tomato paste, honey, vinegar and pepper. Spread half the marinade over one side of the steaks.
Heat a grill, pan or barbeque to high and spray with cooking spray. Add steaks, mustard side up. Sear the steaks for 3-4 minutes, then turn over and brush the marinade over the other side. Grill for another 3-4 minutes, depending on the thickness of the steak or cook until desired. Cal. 183, Protein 27g, Fat 7 g

Sweet Chili Beef - Serves: 4 person(s)

Thai stir-fry with noodles, sweet chili sauce and basil.  Serve with grated cucumber and a slice of lime. Garnish with basil or coriander leaves.

  • 17 1/2 oz lean beef stir-fry strips
    2 tsp canola oil
    1 tsp crushed garlic
    1 carrot, cut into strips
    2 tsp Thai red curry paste
    2 Tbsp sweet Thai chili sauce
    4 Tbsp chopped basil or coriander
    3 oz cherry tomatoes, quartered
    4 oz Chinese dried noodles, cooked to packet directions
    2 green onions (shallots), sliced

To prepare beef strips, put recommended cut, covered, into freezer until firm (about 30 minutes). Slice across the grain of the steak in very thin strips. Mix beef strips with oil and garlic. Heat wok or fry pan on high (no need to add any extra oil). Stir-fry beef strips in small batches for 1-2 minutes. Remove when cooked and allow pan to reheat before stir-frying next batch. Add onions and carrot to pan with a sprinkling of water, stirring for 2-3 minutes. Return stir-fried beef strips. Stir in curry paste, chili sauce, tomatoes and basil or coriander. Add noodles. Toss to heat through, about 1-2 minutes. Recommended Cuts: Beef strips available at point of purchase for stir-frying or Prepared from blade, fillet, rib eye [Scotch fillet], round, rump, sirloin or topside steak.

Cal. 307, Protein 32 g, Fat 9 g

 Baked Baby Snapper with Tangy Herb Sauce Serves: 4 person(s)

Fish topped with a low fat herb sauce – elegant in its simplicity.

  • 3 whole baby snapper (2 – 3 snapper, about 17.5 oz each)
    1 tsp oil
    1 Tbsp fresh basil or thyme (for snapper)
    2 Tbsp chopped fresh herbs, such as thyme, chives, parsley or basil (for sauce)
    1 cup nonfat plain yogurt
    1 tsp lemon juice
    1 freshly ground black pepper, to taste
    1 Tbsp Dijon mustard

Preheat oven to 425º F. Combine chopped sauce herbs, yogurt, lemon juice, black pepper, and mustard in a jar. Shake well to mix. Refrigerate until ready to use. Make 2 or 3 cuts across each side of each whole fish in the thickest part. Lightly brush fish with oil. Sprinkle with fresh herbs and place in a large baking dish. Bake uncovered in preheated oven for about 25 to 30 minutes or until the flesh flakes. Transfer fish to serving plate. Serve with tangy herb sauce.

Cal 205, Protein 36g, Fat 3g

Fish Cutlets in Herb Tomato Coulis – Serves: 4 person(s)

Fish cutlets with a herb tomato sauce. This recipe is best made just before serving. Not suitable to freeze.

  • 1 onion, chopped
    1 Tbsp chopped fresh parsley
    1 Tbsp chopped fresh oregano
    2 tsp chopped fresh thyme
    1 garlic clove, crushed
    1 chicken stock cube
    1 tsp sugar
    15 oz can tomato purée
    4 white fish cutlets (about 25 oz)

This recipe can be adapted for a conventional oven. Microwave Directions:

Cover and cook on HIGH 6 minutes, stirring after 3 minutes.

Place fish in single layer in a shallow microwave-safe dish. Cover and cook on HIGH 2 minutes, turn fish over, cover and cook a further 2 minutes. Pour tomato mixture over fish. Cover and cook on HIGH for about 3 minutes or until fish is cooked. Let stand for 4 minutes before serving.

Cal. 216, Protein 37g, Fat 3.5g

 

 

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