Sunday, 24 November 2013

Lj's Mediterranean Quinoa


1/2 Cup of uncooked Quinoa
1 Large piece of Pumpkin peeled and cubed
1/2 Bunch Snake Beans Sliced
Sundried Tomatoes x 10 diced
(I have used my homemade skinny version with the tomatoes that were completely dried and soaked in boiling water for  a few minutes)
100g of Low Fat Fetta crumbled
Handful of Kalamata Olives sliced
1/2 Red Onion Finely Diced
Juice of one fresh lime and the zest

What to do

Cook the Quinoa according to packet directions and let it cool. Blanch the snake beans in boiling water for a few minutes, drain and cool. Roast the pumpkin with a splash of herb infused olive oil, Cracked Pepper and Himalayan salt and let it cool. Add all of the ingredients to a big Salad bowl and give it a mix to combine. Pop into the fridge to let it cool before serving. 

Lj's Avo and Basil Dressing

1 Avocado
1/4 Cup of fresh Lemon Juice
1 cup of basil leaves (I've used a mix of varieties from my garden)
4 Tablespoons of No Fat Greek Yoghurt ( I use Black Swan)
salt and pepper

Throw everything into the blender until smooth.

Saturday, 23 November 2013

Lj's Roasted Potato Salad

Throw chopped Washed potatoes into a snap lock bag with some dried Italian herbs and enough herb infused olive oil, just enough to coat. Put into a preheated oven at 180-200 degrees until golden and tender. Let them cool and toss with a splash of balsamic vinegar, finely chopped capsicum and shallots. 

Sunday, 10 November 2013

Lj's Skinny Oven Baked Chicken & Chips

Just getting around to sharing my dinner recipe from last night, although it would be lovely to be able to sleep in past 5 am on a Sunday! Mini Me said she like this version more than deep fried but I'm wondering if that was because she was on fries for 3 hours last night at McDonalds and being McHappy Day it was pretty busy!!... she is loving her first job by the way! Well it's really her 2nd Job if you counting giving Private Lessons in Brazilian Jiu Jitsu being her first job :-)

Here's the is the recipe....


2 Chicken Breasts
1 Cup of Homemade Breadcrumbs
1 Tablespoon of Dried Italian Herbs
1/2 Cup of Freshly grated Parmesan
1/2 - 3/4 Cup of No Fat Yoghurt ( I prefer Black Swan)

What to  do:

Firstly if you can... slice the Chicken into pieces how ever you like them. I usually slice them down the center longways then diagonally into 2 or 3 depending on how big they are. I prefer to do this as it cuts down the cooking time and also because it cooks evenly with some parts of the chicken being thicker than others. Add the Chicken and the Yoghurt to a snap lock bag, seal and toss to coat. Sometimes I add freshly sliced Garlic which can be disgarded later. I like to do this first thing in the morning and let it marinate all day in the fridge. In my experience the longer you marinate it the juicier and tender the Chicken is. A few hours is also fine if you are short on time. 

When you are ready to coat your Chicken prepare your oven tray by lining it with baking paper and preheating the oven to 200 degrees C.  In a bowl, add the Breadcrumbs, Herbs and Parmesan. Mix together.

Coat the Chicken in the crumbs and place onto your baking tray.

Place into your  preheated oven for approx 25 - 30 mins depending in the size you have made your chicken. I'm serving with healthy oven chips tonight, low fat sour cream and sweet chilli sauce. This is our Saturday night treat after being extra healthy all week!

Here is how I do my oven chips... these will take a bit longer to cook than the Chicken unless you precook them. Occasionally I cook the potatoes in the microwave first them pop into the oven. I only do this though when I am running really short on time. I slice them and pop them onto a baking tray that I have lined with baking paper and a spray of cooking spray. I season them with Cracked Sea Salt and Pepper and a sprinkle of Herb & Garlic Season All Spice. Give them another quick spray with cooking spray before putting into the oven. 

I hope you enjoy this recipe. It is a much healthier alternative to deep or shallow fried Chicken. 

Saturday, 9 November 2013

Pink Salmon, Cottage Cheese and Ranch Quinoa Ricecakes

I've no idea what attracts me to Pink Salmon but I've always loved it! Here I have mixed a small tin with a few tablespoons of Low Fat Cottage Cheese and 1 tablespoon of Dry Ranch Dressing Mix.

You will find the dry ingredients mix here...

Lj's Skinny Ranch Dressing

Yum! Just made some ranch dressing.. Very healthy and much nicer than store bought. 

Add 1 Tbs Ranch Seasoning Mix (recipe mix below) to
1/2 cup low fat Mayo
2/3 cup of Skim Milk

2/3 cup of No Fat Yoghurt

Mix together well.. That's it!

Ranch Seasoning Mix.. 

1 Tsp dried Chives
2 Tbs dried Parsley
1 1/2 Tsp Dried Dill
2 Tsp Garlic Powder
4 Tsp Onion Flakes
1 Tsp each of Salt & Ground Black Pepper

I used this mix as is but you could process it or use pestle and mortar if you want a finer mix for your dressing

Wednesday, 6 November 2013

Mushroom, Ham & Herb Breakfast Wrap


60g Lean Diced Ham
60g Button Swiss Brown Mushrooms
1 Large Free Range Egg
1 Heaped Tablespoon of 97% Fat Free Cottage Cheese
Fresh Thyme and Parsley chopped
1 Rye Mountain Bread Wrap

What to do:

Heat a non stick frypan and spray with cooking Spray and add the Ham & Mushrooms. Cook for a few minutes until golden. 

Mix together the Egg, the Cottage Cheese & Herbs and pour over the top. Mix quickly to scramble the eggs.

Pile into a Rye Mountain Bread Wrap and roll it into a log. Pop into the sandwich toaster for a few minutes.

Delicious, Fast Breakfast for those like me always on the run!

Saturday, 2 November 2013

Lj's Dukan Beef & Vegetable Stir Fry

Really felt like a stir fry for dinner tonight... Based on ingredients that are on the Dukan Diet list.


 125 Lean Rump Steak (all fat removed) sliced thin
1 Tablespoon Extra Virgin Olive Oil
1 Fresh Garlic Clove Sliced
Cracked Pepper & Sea Salt
2 Tablespoons of Soy Sauce
2 Swiss Brown Button Mushrooms sliced
1/2 Carrot sliced
1/2 Small Zucchini Sliced
1 Shallot Sliced
3 Fresh Green Beans Sliced
1/4 Small Capsicum Sliced

What to do:

Start by slicing the steak and popping into a snap lock bag and adding the garlic, olive oil, soy sauce and cracked pepper and salt.

Heat a non stick pan and add a splash of olive oil. Saute the vegetables until they are as tender as you like, I prefer them with a little bit of crunch. Remove from the pan and set aside. Get your pan really hot again and cook the rump. It will take only a few minutes depending on how thin you sliced it. Add the vegetables back to the pan and combine with the veges.

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