USN Advice:
Nutrition Tips - Recipes
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Baked Chichen & Vegetable Salad
- Serves 1
| 150g |
Chicken breast butterfly'd in middle, length
ways, opened out flat |
| 5ml |
Olive oil |
| ¼ |
Cup red/green pepper |
| ¼ |
Cup artichokes (thinned) strained |
| ¼ |
Cup celery |
| 1 |
Teaspoon chopped garlic |
| |
Pinch of origanum, cumin, paprika, rosemary |
| ½ |
Cup fat-free cottage cheese |
Method
Mix together olive oil, chopped garlic, and a pinch of origanum,
cumin, paprika, rosemary and thyme into a type of paste then
rub over butterfly'd chicken breast. Place on oven tray or Pyrex
dish.
Put vegetables on top of chicken breast
and bake 30 minutes at 180°C till tips of vegetables go
lightly brown.
Remove and serve hot with a dollop of fat-free cottage cheese
on the side of the plate as a dressing or a dip for this hot
salad.
Protein: 47 | Fat: 9 | Carbohydrates: 21
| KJ: 1483 | Calories: 353
Chicken Tortilla Wrap - Serves 1
| 150g |
Chicken breast strips (raw) |
| ¼ |
Cup cabbage cut into thin strips |
| 2 |
Onion slices |
| |
Pinch of BBQ spice, chopped garlic, chopped chilli, origanum,
black pepper, rosemary, curry powder and freshly chopped
parsley |
| 1 |
Teaspoon lemon juice |
| 1 |
Teaspoon soya sauce |
| ½ |
Cup fat free cottage cheese |
| ¼ |
Cup cucumber |
| ¼ |
Chopped tomato |
| 1 |
Tortilla |
Method
Grilled chicken, onions, cabbage, herbs and spice, lemon juice
and soya sauce together till tender and browned.
Place fat-free cottage cheese, cucumber and chopped tomato on
open tortilla with grilled chicken mixture to the one side. Roll
and serve hot. (Raw lettuce strips can be used instead of cabbage.
Don't grill the lettuce, merely add to the cucumber tomato mixture.)
Protein: 56 | Fat: 6 | Carbohydrates: 20
| KJ: 150 | Calories: 358
Chicken Curry - Serves 2
| 1 |
Cup boiled diced chicken |
| ¼ |
Cup small diced butternut |
| ¼ |
Red and green peppers |
| ¼ |
Cup diced sweet potatoes |
| ¼ |
Cup chicken stock in rooibos tea |
| 1 |
TBSP chickpeas (cooked) |
| 1 |
TBSP lentils (brown and red) (cooked) |
| ½ |
Cup basmati rice (cooked) |
| 1 |
TSP medium/hot curry powder |
| 1 |
TSP paprika |
| 1 |
TSP masala |
| 1 |
TSP tumeric |
| |
Pinch cumin, coriander, black pepper, breyani mix, cardamom
and a bay leaf |
| 1 |
TSP chopped chillies (optional) |
| 1 |
TSP desicated coconut |
| ½ |
TSP grated ginger |
| 1 |
TSP Worcestershire sauce |
| 1 |
TSP lemon juice |
| |
Small pinch saffron (optional) |
Method
Mix all ingredients together. Place in oven casserole with lid
on.
Bake for 1 hour at 200 °C.
Protein: 30 | Fat: 8 | Carbohydrates: 28
| KJ: 1276 | Calories: 304
Spicy Turkey and Salsa Dip - Makes 250g
| ½ |
Cup red pepper or Pepperdew fat-free cream
(cottage) cheese |
| 300ml |
Finely chopped tomato |
| 40g |
Smoked (+- 3 slices from deli counter) chopped |
| 1 |
Teaspoon fine chopped chillies |
| 1 |
Teaspoon fine chopped garlic |
| 25ml |
Finely grated cucumber |
| |
Pinch of paprika, black pepper, coriander |
| 1 |
Teaspoon Worcestershire sauce |
Method
Place all ingredients in a bowl and mix together. Place back
into an empty cup or Tupperware. Use when desired. Last +- 3
days in fridge. (Serve with Rosemary, olive oil, foccacia, whole
wheat or rye)
Protein: 19 | Fat: 2 | Carbohydrates: 7
| KJ: 512 | Calories: 122
Turkey Espetada - Serves 1
|
Metal or wooden skewer stick |
| 150g |
Turkey breast cubed (cut into matchbox size pieces) |
| 5ml |
Olive Oil |
| |
Pinch of origanum, paprika, coriander, black pepper |
| 15ml |
Lemon juice |
| 15ml |
Worcestershire sauce |
| 1 |
Teaspoon chopped garlic |
| 1 |
Teaspoon chopped chilli |
| 1 |
Teaspoon honey |
| ¼ |
Green/red pepper cut in large square |
| ¼ |
Onion cut in large squares |
| ½ |
Baby marrow cut in slices |
| 5-6 |
Button mushrooms |
| 4 |
Bay leaves |
Method
Load skewer with mushroom, slice of
pepper, slice of baby marrow, bay lead and a cube of turkey.
Repeat sequence. Once skewer is full, marinade for 1 hour in
the rest of the ingredients mixed together. Grill in the oven
for 30 minutes at 220 °C turning
frequently.
For extra flavour use a bay leaf stick or rosemary stick as
a skewer.
Protein: 49 | Fat: 8 | Carbohydrates: 22
| KJ: 1495 | Calories: 356
Stuffed Kingklip with Spinach - Serves 1
| 150g |
Kingklip (+- 2cm thick) |
| 5ml |
Olive Oil |
| ¼ |
Cup tinned tomato and onion mix |
| ½ |
TBSP chopped garlic |
| 1 |
TBSP chopped onions |
| 3 |
Olives |
| 1 |
TBSP of chopped red/yellow peppers |
| 1 |
TSP origanum |
| 1 |
TSP vinegar (white) |
| 1 |
Lemon wedge |
Spinach Mixture
½ Cup steamed spinach
¼ Soft boiled sweet potato
1 Pinch of paprika, crushed pepper, and fish spice
1 TBSP fat free cottage cheese
Method
Mash all above ingredients together
Method
Cut kingklip in 150g portion +- 2cm
thick in a square or rectangular shape. Using a a sharp knife
cut pocket into the kingklip fillet from one end, so you can
stuff it with the spinach stuffing above. Make sure to fill
pocket carefully so as not to break fish. Once stuffed, place
on oiled (olive) baking tray. Bake in pre-heated oven at 180 °C.
for 20 minutes. For sauce: combine tomato and onion mix, garlic
and onion as well as 3 whole olives, peppers, origanum and
peppers together. Add vinegar and simmer for 10 minutes in
low heat.
Remove kingklip from oven once cooked through. Place half of
sauce on plate, then place fish on top. WIth remaining sauce,
edge kingklip on one side. Garnish with lemon wedge and fresh
herbs.
Protein: 44 | Fat: 12 | Carbohydrates: 27
| KJ: 1646 | Calories: 392
Pickled Fish - Serves 1
| 150g |
Fish (cut into 3 pieces) |
| 5ml |
Olive Oil |
| ½ |
Cup of Flour |
| ½ |
Teaspoon medium curry powder |
| ½ |
Teaspoon tumeric |
| 1 |
Tablespoon white vinegar |
| 1 |
Tablespoon lemon juice |
| 1 |
Cup water |
| 1 |
Teaspoon brown sugar |
| 2 |
Level teaspoon maizena |
| 1 |
Tablespoon sliced onions |
| |
Pinch of black pepper corns, coriander seeds, bay leaf,
fish spice, ginger (grated) and origanum |
Method
Drop the fish portion into flour. Turn over and cover liberally
with flour. Remove from the flour and pat off excess flour. Grill
in olive oil. Once fish has fried golden brown, add the herbs
and spices, vinegar and lemon juice, onions and brown sugar.
Dissolve maizena into water to thicken sauce. Return fish into
ready sauce and serve.
Protein: 24 | Fat: 5 | Carbohydrates: 20
| KJ: 928 | Calories: 221
English Breakfast - Serves 1
| 1 |
Whole Egg |
| 1 |
TBSP milk (fat free) |
| 1 |
Kassler chop (trimmed of all fat, boiled in water for
5 minutes) |
| ½ |
small tomato |
| 1 |
Whole medium black mushroom |
| ½ |
Slice toasted rye bread |
Method
Whisk egg and milk together for scrambled egg.
Grill chop, tomato and mushroom. Sprinkle with fresh parsley
and chives. (Reason for boiling kassler chop in water before
grilling is to remove excess salt.)
Protein: 29 | Fat: 3 | Carbohydrates: 20
| KJ: 890 | Calories: 212
Rye French Toast Omelette - Serves 1
| 5 |
Egg whites |
| 1 |
Whole egg |
| 2ml |
Olive oil |
| ½ |
TSP vanilla essence |
| |
Pinch of cinnamon |
| |
Small pinch of cardamom |
| 1 |
Slice rye bread |
| 1 |
Heaped TSP of fat free yogurt |
Method
Separate 5 eggs. Place egg whites in bowl plus 1 whole egg.
Add spices and vanilla essence to mixture. Beat well. Soak rye
bread in egg mixture (2 minutes per side).
Place soaked rye bread into pan brushed with olive oil, as well
as remaining egg mixture so as to form an omelette with French
toast in the middle. Turn over once and serve. (Substitute yogurt
with 1 TSP cottage cheese).
Protein: 23 | Fat: 3 | Carbohydrates: 15
| KJ: 751 | Calories: 179
Ostrich Fillet Madagascar - Serves 1
| 150g |
Ostrich fillet |
| 1 |
TSP Olive Oil brushed on fillet |
| 1 |
Level Teaspoon Madagascar peppercorns |
| 1 |
Large pinch of flour |
| ¼ |
Cup beef stock made from ¼ stock
cube with rooibos tea |
| 1 |
Tot of natural light wine |
| 1 |
TSP lemon juice |
| |
Fresh herbs |
| 1 |
Pinch of BBQ spice |
Method
Place fillet onto hot griddle pan, grill till medium. Sprinkle
flour around fillet till absorbed into juices. Then add the rest
of ingredients. Sauce will thicken quickly.
Plate the fillet and pour the sauce over. Serve with grilled
mushrooms. (A couple of drops of balsamic vinegar will give your
sauce a lovely tang)
Protein: 38 | Fat: 8 | Carbohydrates: 9
| KJ: 1092 | Calories: 260
|
