Tag Archives: #healthydinner

My Journey Back

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Week 2

 Increased my distance this week by one kilometre, increased my runs and reduced my walking time, did 5km for three days. Weight reduced by 0.4g, happy with the results, slow progress is better than no progress.

Things I had to change this week, changed my yogurt to a low fat yogurt, eat foods high in carbs such as wraps, and increase my protein intake. I didn’t know wraps were high in carbs than bread and used to avoid them. Made sure my food had both protein and carbs, for example, a chicken wrap. 

This week two of my days were fun, enjoyed my run but on my last day had a bad run day. I didn’t sleep well, which led to my body being tired, which affected my run. On top of this, I had to run up and down a hill, which was tiring after not running up and down a hill for a year. The secret to running up a hill is to go fast and running down is going slow. They were moments I wanted to stop when I run up the hill but kept pushing. Running down is much easier. Walled back home after my hill running.

Saw a lady who walks with her little dog. A few years ago, her dog approached me and I walked away from the dog and the lady said.

“My dog just wanted to say hi.”

Today I saw the lady with her dog again and stopped and said hi to her dog and found out where she leaves. Don’t worry, I wasn’t stalking her. She stays a few blocks from my house.

It was verge collection this week. All the neighbours throw their rubbish, so my run was interesting because I got to see what everyone was throwing away. Many people seem to throw their old sofas away, mattresses and appliances. Some people’s verge had blocked the walk path and had to run on the road. 

Since I hadn’t run for a while, I was happy to see the usual suspects on my road. The usual suspects are people who you see on regular bases going for their walks or run. The Old Asian couple who walk every morning, the lady who goes and buys her newspaper, the lady with the small white dog, the guy with a big white dog, the old Indian guy who walks fast up and down the road. Haven’t seen the old man with the brown dog and the Asian guy who runs with a backpack, (I don’t know why he runs with a backpack, maybe he has water inside his backpack) and the man who walks barefoot on the middle of the road.

Saw an interesting article on Women Running about running and treadmills. Hate running on treadmills because time passes slowly, and it feels boring because you are running on the same spot. Guess running outdoors makes time move fast because to notice different things.

Why Does Treadmill Running Feel Harder Than Outside?

Turmeric Chicken and Carrot Noodle

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Not only is carrot good for your eye sight and a good source of Vitamin A.  It also helps boost your immune system, has carbohydrates, iron, vitamin K and is one of my favourite vegetables.  The carrot noodles goes well with the turmeric chicken which is marinated in coconut milk and turmeric.  I made a lemon dressing to compliments this dish.

Ingredients

To make the Turmeric Chicken

4 chicken thighs

2 cloves of garlic

31.25 ml of coconut milk

1 tsp turmeric powder

1 tsp fish sauce

To make the Carrot noodles

2 carrots

50g dried vermicelli noodles

To make the Lemon dressing

62.5 ml lemon

30 ml fish sauce

I tbsp. honey

 

Method

To make the turmeric chicken

Preheat oven to 180ºC

Add the turmeric, fish sauce, garlic and coconut milk in a bowl,  Mix well and coat chicken.  Wrap the bowl with cling wrap and keep in the fridge for two hours or overnight.

Place chicken in the oven and roast for 25 minutes or until cooked.

 

To make Carrot noodles.

Use a potato peeler to make the thin noodle shape for the carrot noodles.

Boil water.  Once the water is boiled add the carrots and vermicelli noodle in a sauce pan.  Boil for 1 minutes and run it through cold water to stop it from cooking.

To make Lemon dressing

Add the lemon, fish sauce and honey in a bowl and mix.

In a bowl add the noodles, slice the chicken and drizzle the lemon dressing over the chicken and noodles.

 

Note

This dish serves two

I didn’t add salt because the fish sauce is salty for me.  Feel free to add salt.

Don’t pour all the lemon dressing on your noodles, pour a bit and taste, if you want more add.

Use a grill pan instead of the oven.

If the chicken is too much, use it to make a sandwich the next day.

 

Try these lime recipes

Chilli Lime Chicken and Stir Fried Rice

Lamb Larb

Kaffir Lime Panna Cotta with Tropical Fruits

 

 

 

 

 

 

 

 

Roast Chicken

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Made roast chicken for the first time.  I usually roast chicken highs, breast, or drumsticks but never a whole bird.  One of the things I learnt about roasting a whole bird is that it is quiet simply, you marinate it, put it in the oven for 1½ hours and you are done.

Ingredients

½ a tsp smoked paprika

1 tbsp. paprika

1 tsp cumin

1 tsp coriander

1 clove of garlic crushed

1 lemon

2 tbsp. olive oil (add more if it is to lumpy)

Salt and pepper

720g baby potatoes

 

Method

Add the garlic, smoked paprika, paprika, cumin, coriander, pepper and salt in a bowl add the olive oil.  Mix to a smooth paste. Pour on the chicken and massage and marinate for 4 hours or longer.  Place chicken in the fridge. (You can even do it the night before.)

Pre heat oven to 180°C.

Remove the chicken from the fridge and squeeze lemon over the chicken.  Massage chicken with the lemon juice.  Place a piece of lemon in the cavity.

Place the chicken  in a baking dish, breast facing upwards, and wrap aluminum foil over the chicken so the spices don’t burn.  Bake chicken for 1½ hours. or until cooked through.  Press skewer through chicken thighs to check if the thigh juice runs clear,  If it runs clear it is cooked.  Leave chicken outside to rest for 15 minutes, uncovered.

Bake potatoes for 30 minutes or  until crunchy in a separate dish.

 

Note

Serve 4

Feel free to use Italian herbs or other vegetables.

 

Try these grilled dishes

Roast Beef

Chicken Tikka with Steamed Veggies

Chili and Honey Barbeque chicken

 

 

 

 

 

 

 

 

 

 

 

Crust less Chicken Quiche

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Today was my first time to make Quiche, this Quiche does not have a crust and is packed with delicious flavours.  I poached the chicken in ginger and Star Anise.  I absolutely loved this dish.

Ingredient

To Make the Poached Chicken

4 Chicken thighs

½ ginger chopped

1 star anise

1 tablespoon Tamari

3 tsp. virgin oil

625 ml water

 

To make the Quiche

1 Capsicum chopped

5 eggs

½ onion sliced

2 cups baby spinach

10 small or baby toatoes

50g feta diced

½ cup grated low fat Boccioni

1 large tomatoes cut in wedges

1 tbsp. parmesan

Salt and pepper for seasoning

Method

To Make the Poached Chicken

Add the chicken, ginger, oil, tamari and water in a sauce pan.  Put it on medium heat and bring to the boil.  Reduce and simmer for 20-25 minutes or until chicken is cooked through.  Put the heat off and leave the chicken in the liquid for 5 more minutes.

Remove chicken and shred.  Discard the liquid.

To make the Quiche

Preheat oven to 180°C

Place capsicum on a non stick baking tray, spray oil and season with salt and pepper.   Bake for 15 minutes.  Add the onion and bake for another 10 minutes.

Best the eggs in a large bowl.  Add the capsicum, onions, chicken, spinach, fete, Boccioni, parmesan, baby spinach in the bowl.  Season with salt ad pepper and mix.

Add mixture to a baking dish and place tomatoes randomly.  and bake for 30 minutes or until cooked through.

Note

This dish serves 4

Try these dishes

Lasagne

Spinach and Ricotta Cannelloni

 

 

 

 

 

 

 

 

 

 

Pumpkin Mash and Steak

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I never realised that making mash from grilled pmpkin would taste delicious. Instead of boiling pumpkin to make your mash, grill the pumpkin for a tastier flavour.  I seasoned my steak with Moroccan spices and roasted baby tomatoes and added spinach.

Ingredients  

2 cups chopped pumpkin

2 scotch beef fillets

1 tbsp olive oil

Olive oil spray

10 baby tomatoes

Handful of spinach

1 tsp Moroccan spices

Salt and pepper

 

Method

Preheat the oven to 200°C.

Layer a sheet aluminum foil on a baking tray, place pumpkins on the foil and season with salt and pepper.  Fold the foil to make a parcel and place in the oven. Bake for 25 minutes.

Ten minutes into your pumpkin cooking time. add the tomatoes on the baking tray and cook for a further 15 minutes.

Once pumpkin is ready add ½ a tsp of olive oil and mash the pumpkin.

Season the steak with  ½ a tsp of oil, salt, pepper and Moroccan spices.  Add a grill pan on a high heat.  Once pan is hot, spray with olive oil.

Add the steak on the grill and cook for 3-4 minutes or to your liking.

On a plate, place spinach, mash and steak with the tomatoes.

 

Notes

This dish serves 2

If you are worried about the steak being raw or burning reduce the heat to medium high.

Try these Pumpkin recipes

Roasted Pumpkin and Beef

Spicy Grilled Steak

 

 

 

Rigatoni with Chicken and Broccoli

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Rigatoni is a tube shape pasta which I used to make this delicious and simple dish.  You can use leftover chicken for this dish instead of grilled or cooked chicken.   The Rigatoni is combined with broccoli, sundried tomatoes, coriander and a squeeze of lemon.

Ingredients

4½ cups rigatoni

400g grilled chicken

400g broccoli florets

40g sundried tomatoes

2 tbsp. oil

1 lemon

2-3 tbsp. coriander

 

Method

If you are not using leftover chicken. Preheat oven to 200°C.

Season the chicken with  Italian herbs, salt and pepper.  Grill chicken for 25-30 minutes or until cooked. (Use 1 tsp. of Italian herbs.)

Cook Pasta according to packet instructions.

Boil Broccoli in boiling water for 3-5 minutes then refresh in cold water and then drain.

Chop sundried tomatoes and coriander and add to a bowl with the broccoli and Pasta.  Squeeze lemon and season with salt and pepper.

 

Note

This dish serves 4

Try another leftover recipe.

Leftover Chicken Salad

Try theses pasta dishes

Poached Chicken Meatballs

Pasta with Pesto and Meatballs

Sardines & Chilli Linguine

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lamb Cutlets with Spicy Potatoes

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I had a craving for lamb cutlets so I made a healthier version, instead of breadcrumbs I used almond meal and it was tasty.  The lamb cutlets goes well with spicy potatoes which are coated in coriander, cumin, paprika, curry powder and mustard seeds.  Serve this delicious dish with green leafy salad.

Ingredients

To make the spicy potatoes

500g baby potatoes cut in quarters

¼ cup olive oil

1 tsp mustard seeds

1 tsp. ground cumin

1 tsp coriander

1 tsp paprika

1 tsp turmeric

¼ tsp chili flakes (add more for a Spicer kick)

1 clove garlic crushed

 

To make the lamb cutlets

6-8 Lamb cutlets

1 cup almond meal

1 zest of lemon

2 tbsp. grated parmesan

1 crushed garlic

2 eggs

1 tbsp. milk of your choice

1 tbsp. olive oil

Salt and peeper to season

 

Method

For the potatoes

Preheat oven to 180ºC fan force.

Boil potato until almost tender, drain and set aside to cool.

Use a casserole dish or a non stick baking dish add all the spices with the olive oil and lemon and mix until combined.   Add the potatoes and mix with the spices, bake for 25-30 minutes or until ready.

 

For the Lamb cutlets

Remove two plates.  One plate add the almond meal and lemon zest and mix.  In the second plate add the eggs, milk, garlic, salt and pepper and mix.

Take one lamb cutlet, dip in the egg than coat with the almond meal. Repeat for remaining cutlets.

Preheat a chargrilled pan and add the olive oil. Add the lamb cutlets and cook for 3-4 minutes on each side or to your liking.

Serve this dish with green salad or your favourite salad.

 

Note

This dish serves 4

You can bake it for 15-25 minutes or to your liking instead of using a char grilled pan.

You can use sweet potato instead of potatoes. It has the sweet and spicy taste.

Using Sweet Potato 

  • Cut one large sweet potato into wedges.
  • Add the sweet potato to spice mixture.
  • Bake in the oven for 25 minutes or until cooked.

 

Try the chicken version, it’s equally tasty. Chicken Schnitzel

Try these lamb dishes

Lamb Larb

Lamb Tagine with Rice

Mustard lamb with Cauliflower and Potato Mash

 

 

 

 

 

 

 

 

 

 

 

 

Lamb Korma

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This is one of my favourite lamb curries. It is easy to make and yummy.  The lamb curry is cocked in onions, a bend of spices and yogurt.  This dish tastes better one day later and a good idea to make during the weekend and freeze it for the week.

Method

500g lamb chops

1 onion chopped for the marinade

½ an onion for frying

1 tablespoon grated ginger

3 cloves of crushed garlic

1 tablespoon coriander

1 tablespoon cumin

1 teaspoon cardamom

½ tsp salt

Pinch of cayenne pepper

2 tablespoon olive oil

2 tablespoon tomato paste

1/2 cup plain yogurt

 

Method

Add 1 onions, ginger, garlic and the spices in a food process and blend until it becomes a paste.

Add the spices to the lamb chops and set aside for 1 hour.

In a hot pan add the remaing onion, cook until it’s soft.  Add the lamb chops on a medium low heat, cook lamb for 8-10 minutes or until lamb is brown and the liquid has absorbed.

Add the tomato paste and two tablespoons of yogurt, stir until combined,  Simmer uncovered until all the liquid has absorbed.

Add two tablespoon of yogurt, stir until mixture is dried than add another two tablespoons and repeat.

Once you added all the yogurt, cover and simmer pan on a low hear for thirty minutes or until is tender.

 

Note

This dish serves -4 people.

Id adding spinach, put the spinach towards the end.

Add the chick peas when you start to simmer.

 

Try these curry dishes

Chick Pea Curry

Bombay Chicken and Cauliflower Rice

Moroccan Cauliflower Rice and Lamb Curry

 

 

Chicken Tikka with Steamed Veggies

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This was not my dinner choice for today, I  wanted to make a stir fry but I changed my mind after reading the stir fry  recipe. I  wasn’t happy with the ingredients combination so I did an old favourite recipe, Chicken Tikka and topped with green vegetables. Best decision for dinner.

Ingredients

For the Chicken Tikka

750g chicken thighs

¼ onion chopped

2 crushed cloves of garlic

1 tbsp. fresh grated ginger

2 tablespoon lemon juice

3 tsp. ground coriander

3 tsp ground cumin

3 teaspoon garam masala

1 teaspoon salt

1/3 cup plain yogurt

 

For the Steamed Vegetables

1 small broccoli cut in floreats

1 cup frozen peas

150g snap peas cut in half

150g green beans cut in half

Method

For the chicken tikka

In a food processor add the onion, garlic, ginger, spices, lemon and salt,  yogurt.  Blend mixture until it’s combined.

Add the chicken in the mixture and coat. Let it marianate for an hour or longer.  (The longer the better).

Once ready for cooking. Heat a tablespoon of olive oil in a chargrill pan on medium heat. Add the chickens and cook chicken through.

 

For the Steamed Vegetables

Boil water in a kettle.  Once the water is boiled add it in a saucepan.

Place all the vegetables in the steamer and place the steamer on top of the saucepan to steam the vegetables.

Steam vegetable for 3-5 minutes or to your liking.

Note

This dish serves 4

Enjoy the steamed veggies with: Mustard Lamb

Mustard lamb with Cauliflower and Potato Mash

 

Try theses dishes

Spicy Grilled Steak

Pumpkin Mash and Steak

Chili and Honey Barbeque chicken

 

 

 

 

 

 

 

 

 

 

 

Chick Pea Curry

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I love making chick peas with spices. Chick peas is a good source of protein. It has a vibrant taste and it goes well either rice or wraps.  You can make this dish one day in advance.  Curry is always  best the next day.

Ingredients

2 chopped onions

4 crushed cloves of garlic

1 tbsp.. olive oil

1 tsp chill powder

1 teaspoon salt

1 tsp. turmeric

1 tsp. paprika

1 tbsp. ground cumin

1 tbsp. ground coriander

1 tsp. garam masala

2×400 g can chick peas drained

400g canned tomatoes

 

Method

Heat the oil in a pan and add the chopped onions.  Cook onions for 5 minutes or until soft.

Add the garlic, cook for 30 seconds and add all the spices.  Cook for a few seconds or until fragrant.

Add the tomatoes and chickpeas in the spices and coat. Reduce the heat to low and simmer for 20 minutes,  Stir occasionally to prevent the sauce sticking to the bottom.

Note

Serves 4

 

Try these vegetarian dishes

Dhal

Pea and Potato Curry