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Ingredient
Top 5 dishes made from onion (chopped) / 3½ oz .
1 . Fish in Tomato Sauce Terrine
Fish in Tomato Sauce Terrine
Each terrine is 230 calories. Served with scallops adds another 100 or so. So its not cheap in calories but it is pure protein and packed with goodness.
On its own this meal counts as an Pro2days recipe on the Pro52diet.
Ingredient
1 tablespoon
mixed Italian herbs
½ teaspoon
cayenne pepper
4 pinchs
paprika
Cooking instructions
* Step 1
Put all the ingredients into a food processor and blitz until smooth but with crispy chunks of onion still present. Divide the mixture between four ramekin dishes (about 10 x 6cm). Refrigerate overnight or, if needed sooner, put in the freezer for half an hour then refrigerate until served. Garnish with the paprika.
* Step 2
Optional: Serve with scallops:
* Step 3
Spray the scallops with butter flavored Spray2Cook (a word used to describe any low-cal. non-stick cook’s oil spray) and sprinkle with garlic powder. Heat a fry pan until a dash of Spray2Cook sizzles on contact. Fry the scallops in the hot dry pan until opaque
Note: if there is a photo you can click to enlarge it
2 . Jacket Potato with Carbonara
Jacket Potato with Carbonara
My diet is to stay off the SOFA - Sugar, Oils, Flour and Alcohol and this ticks the boxes. It carries a toll of 400 calories (the Potato 225 and the Carbonara another175) and only provides½ of a portion of Over5aDay. Service with a big side salad will improve the stats and help feeling fuller on your diet.
Counts as an Over5days meal on the Pro52diet.
Ingredient
100 g
onion (chopped) / 3½ oz.
4 tablespoons
Greek yogurt low-fat (2%) plain
Cooking instructions
* Step 1
Preheat an oven to 180oC / 350oF / Gas Mark 4. Prick the potatoes all over with the end of a sharp thin knife and then microwave for 6 minutes (reduced by ½ per potato if cooking less than 4 potatoes). Place the potatoes on a clean work surface and spray all over with Spray2Cook as the sides of each potato faces upwards, and after spraying, grind the (garlic and) salt to cover. Spray an ovenproof dish and put the potatoes in the oven on this. Bake for 45 minutes. Remove from the oven, cu...
* Step 2
Whilst the potato is cooking prepare the carbonara:
* Step 3
Whisk the egg yolk in a bowl. Combine the eggs, yoghurt and the cheese.
* Step 4
On a covered plate microwave the bacon medallions until cooked. Do this in short bursts to avoid overcooking and stop when only just edible! – there is further cooking. Microwave the onion in a large-ish bowl for 2 minutes. Cut the bacon with kitchen scissors into small squares and add together with the mushroom to the onion.
* Step 5
Pick a saucepan for the egg mixture. Half fill a smaller saucepan with boiling water and put on medium heat to keep it simmering vigorously. Whisk the egg mixture again briefly and transfer to the larger saucepan. Heat the egg mixture pan over the boiling water in the other pan – whisk and carry on whisking until the sauce is thickening. Remove from heat whilst the onion/ bacon/ mushroom microwaves for 1½ minutes. Add the other ingredients into the thickened sauce. Heat the sauce throug...
* Step 6
Serve carbonara in the potato.
* Step 7
Remember to add a side salad!
Note: if there is a photo you can click to enlarge it
3 . Chicken in Curry Sauce
Chicken in Curry Sauce
Master curry makers can get sniffyabout this recipe all they like . I enjoy it. It suits my diet because it stays away from the SOFA (sugar, oils, flour and alcohol) bar a little cornstarch. There are four portions for a high protein lunch on its own (270 calories) or use it to serve with 62.5 g of cooked rice each (+ 140 calories)
On its own (no rice!) this meal counts as an Pro2days recipe on the Pro52diet.
Ingredient
250 ml
chicken stock / 8½ fl . oz .
1 teaspoon
garlic powder .
2 teaspoons
curry powder medium
1 pinch
saffron
1 tablespoon
sage (dried)
2 teaspoons
garlic powder
1 tablespoon
cornstarch cornflour /
½ teaspoon
black pepper ground
Cooking instructions
* Step 1
Cut the poultry into bite-sized cubes. Make the chicken stock using the stock cube – stir in vegetable bouillon and garlic powder.
* Step 2
Put the chicken and (hot) stock in a lidded microwavable container and microwave for 4 minutes. Remove the container from the microwave and carefully uncover. Turn the poultry pieces over and cover the container again before placing it back in the microwave. Cook for another 2 minutes and remove from the microwave. Check to see if the poultry is cooked all the way through. Cut a piece through the middle - if there is any pinkness cook further in the microwave one minute at a time until fully...
* Step 3
OR put the chicken and (hot) stock in a lidded ovenproof (lidded) container and cook in a preheated oven set at 180oC / 350oF / Gas Mark 4 for 20 minutes. Check the chicken s cooked before finally removing from the oven.
* Step 4
Make the sauce:
* Step 5
Dilute the egg yolks in a little stock and mix well. Microwave the onion with a little stock for 3 minutes then put in a hand blender beaker. Add the remainder of the cooking stock and blend until smooth.
* Step 6
Transfer to a saucepan and add the curry powder*, saffron, sage, garlic powder and pepper. Put the saucepan over a medium heat. Blend the cornstarch with a little water (adding slowly) and then add the blended cornstarch to the pan as it just starts to bubble. Bring to the boil and thencover and turn down to a simmer.
* Step 7
After 3 minutes take the pan off the heat. Add the egg yolk mixture. Stir gently as the sauce thickens - add the poultry and cook on a gentle simmer for 3 minutes.
Note: if there is a photo you can click to enlarge it
4 . Lamb Steaks with Onion & Rosemary Sauce
Lamb Steaks with Onion & Rosemary Sauce
At 400 calories per portion this works as DIET food where you plan to eat a high protein meal. You will feel full (and for longer) after this with no further accompaniments.
On its own this meal counts as an Pro2days recipe on the Pro52diet.
Ingredient
4 tablespoons
crème fraîche (low fat)
2 tablespoons or ½ tablespoons
rosemary rosemary fresh leaves or dried
2 teaspoons
garlic powder
1 tablespoon
cornstarch cornflour /
½ teaspoons
black pepper ground (for the meat)
½ teaspoons
black pepper ground (for the sauce)
Cooking instructions
* Step 1
Put the rosemary leaves in a pestle and mortar and gently work them to release their oil. If using fresh leaves then chop them small and if using dried grind a little more to reduce to a coarse powder.
* Step 2
Spray the lamb steaks with Spray2Cook.and season with ground black pepper. Put a fry pan on high and when it is hot enough to make a short spray of Spray2Cook instantly bubble add the steaks. Fry off on each side for 3 minutes. This will leave the inside red. Check by cutting into the side of a steak with a pair of cooks scissors. If you prefer the steak more well done leave in the pan turning every minute.
* Step 3
Timing to be ready when the lamb is cooked, make the sauce. Microwave the onion sprayed with Spray2Cook for 5 minutes. Put the onion in a pan on medium to high heat sprayed with Spray2Cook and sprinkle with the rosemary. Stir well, heat through for 3 minutes, and then add the stock, the garlic powder and the pepper. Blend the cornstarch with a little water (adding slowly) and then add the blended cornstarch to the pan as it just starts to bubble. Allow it boil before turning down the hea...
* Step 4
Serve the lamb with the sauce.
Note: if there is a photo you can click to enlarge it
5 . Pan Fried Fish with Salsa de Camarones
Pan Fried Fish with Salsa de Camarones
This makes a more or less pure protein diet meal on its own (around 300 calories).
On its own this meal counts as an Pro2days recipe on the Pro52diet.
Ingredient
4 tablespoons
reduced fat crème fraîche
1 tablespoons
lemon juice
1 tablespoon
tomato purée
2 teaspoons
garlic powder
½ teaspoon
white pepper (ground)
12 drops
tabasco
Cooking instructions
* Step 1
Spray a large heavy fry pan with Spray2Cook and place on a high heat. When the Spray2Cook is bubbling put in the fish in (and after that, other than as directed, move it very little):
* Step 2
If the fish is skin-on then cook skin down first for 5 minutes. Press gently with a spatula but otherwise do not disturb for the first minute then check the skin fairly frequently to ensure it is crisping without sticking or burning. If necessary turn down the heat but not too much. After the first 5 minutes turn over and cook for a further minute. OR If the fish is skin-off then cook for 6 minutes. Turn over half way through cooking. Check the cooking side of the fish fairly frequently and i...
* Step 3
When the cooking time is complete the flesh should be flaky right through when pulled with the pointed end of a knife.
* Step 4
Whilst the fish is cooking cook the shrimp sauce. Microwave the onions for two minutes and then put in a small saucepan sprayed with Spray2Cook on medium to high heat for a further two minutes. Add the other ingredients, stir and heat to just bring to the boil then gently simmer until the fish is ready.
Note: if there is a photo you can click to enlarge it
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