DIET FOODS

                     

 

Diet food is any food or beverage whose recipe is altered to reduce fat, carbohydrates, and sugar in order to make it part of a weight loss program diet.  Such foods assist in weight loss and changing the shape of the body.  

 

                                     FISH BAKED IN PARCHMENT PAPER

Two ½ kg (1 lb) fish, each scaled, gutted, thoroughly washed and patted dry

Salt and pepper to taste

2 bay leaves

2 sprigs of rosemary

2 slices of lemon halved

2 pieces of baking parchment

2 pieces of foil

 

Preheat oven to 180 C (350 F). Season the fish according to taste and stuff each with a bay leaf, a sprig of rosemary, and a slice of lemon and bake for ½ an hour. Serve with a salad of your choice.

 

 

                                                    ASIAN CHICKEN SALAD

1 tbsp soy sauce

1 tsp curry powder

½ tsp ground cumin

1 garlic clove, peeled and finely grated

2 skinless chicken breasts

1 tbsp chilli sauce

1 tbsp lime juice

Sunflower oil for rubbing the pot

2 lettuce hearts, trimmed, washed and cut into wedges

1 onion, peeled and thinly sliced

Pomegranate seeds

Fresh coriander, chopped

Lemon juice

 

 

Place the soy sauce into a large dish and stir in the curry powder, cumin, and garlic and mix well.  Slice the chicken breasts in half horizontally to make 4 fillets, then add the spice marinade and rub the chicken well to coat.  Cover and place in the fridge for at least one hour or overnight to allow the flavours to penetrate the chicken.

 

Meanwhile, mix the chilli sauce, lime juice, and a tbsp of water.  When ready to cook the chicken, wipe a large non-stick frying pan with oil. Add the chicken and cook, covered with a lid, for 5-6 minutes, over medium heat, turning the fillets over for 2 minutes, until cooked but still moist.  Set aside, covered, for a few minutes.

While the chicken rests, toss the lettuce wedges with the cucumber, onion, coriander, and juicy pomegranate seeds. Slice the warm chicken and place it over the salad and drizzle with some lemon juice. 

 

 

                                    MONGOLIAN BEEF WITH VEGETABLES

360 g (12 oz) beef steak, thinly sliced

 

1 tbsp cornflour

1 tbsp light brown sugar

3 tbsp water

2 tsp olive oil, divided

4 cups broccoli florets

½ cup, thinly sliced onion

½ cup sliced carrots

1 cup snow peas, halved diagonally

1 tbsp grated garlic

2 tbsp grated ginger

 

Place the steak and cornflour in a bowl and toss to coat.   Combine sugar with 3 tbsp of water and soy-sauce in a bowl, stirring with a whisk until smooth,

 

Sauté the steak in a teaspoon of olive oil and cook for 5 minutes on both sides until done, stirring occasionally. Remove the steak from the pan and keep warm.

 

Reduce the heat to medium and sauté the broccoli, onion, and carrots in the remaining olive oil. for 5 minutes, stirring frequently.  Add the snow peas, garlic, and ginger and cook for 1 minute more.  Add the steak and soy sauce mixture to the pan, bring to the boil, scraping the pan to loosen the brown bits.  Serve immediately.

 

 

                                          QUINOA A VEGETABLE SALAD

    

1 tsp olive oil

1 tbsp  minced garlic

1/4 cup diced onion

2 1/2 cups of water

Salt and pepper to taste

2 cups quinoa

3/4 cup tomato juice

3/4 cup diced carrots

1 1/2 cup diced onion

1/2 cup diced yellow bell pepper

1/2 cup diced cucumber

1 1/2 cup chopped fresh coriander

1 tbsp chopped mint

2 tbsp olive oil

1 tbsp balsamic vinegar

Saute the onion and garlic in olive oil for 5 minutes until soft and translucent.  Pour in the water and tomato juice and season with salt and pepper to taste.  Bring to the boil and add the quinoa.  Reduce the heat and simmer for about 20 minutes until the quinoa is tender.  Drain and transfer into a large bowl.  Cover and refrigerate until cold.

Sprinkle the chopped vegetables onto the chilled quinoa, season with fresh coriander, mint, and salt and pepper to taste.  Finally, sprinkle with olive oil and balsamic vinegar and toss this lovely salad until well mixed.  

 

                        CHICKEN BURGERS WITH SUN-DRIED TOMATO AIOLI

Sun-dried tomato aioli:

1 tbsp mayonnaise

2 tbsp sun-dried tomatoes chopped

Juice of 1/2 a lemon

2 cloves of garlic, peeled and minced

1 tsp chopped rosemary

Salt and freshly ground black pepper to taste

500 g (1 lb) chicken, minced

2 cups fresh rocket, trimmed and washed

2 cups fresh baby spinach, trimmed and washed

2 tbsp vinaigrette 

Preheat a cast-iron pan.  In a large bowl combine the mayonnaise, sun-dried tomatoes, lemon juice garlic, rosemary, and salt and pepper to taste and set aside.

Combine the minced chicken with salt and pepper to taste, knead well together and form 4  patties.  Place them on the hot griddle pan and cook one side for 5-6 minutes until a nice crust is formed then flip over and roast 3-4 minutes until the burgers are firm.  Remove from the heat and place them on a hot dish.

Mix all the aioli ingredients together, blend slightly and spoon equally on the burgers. Prepare the salad and serve the aioli burgers with the salad and warm, brown bread.  

PLEASE DO NOT FORGET TO BE INOCULATED AGAINST THE CORONIVIRUS SO THAT YOU AND YOUR  BELOVED FAMILIES REMAIN HEALTHY