Diet Recipes For People Who Love Cooking.
Diet recipes mean that you don’t have to give up home cooking and beautiful flavours just because you want to lose weight, and start following a diet plan.
One of the things that can sabotage you weight loss goals, is getting fed up with salad and feeling that you can’t enjoy cooking and eating your favourite foods. On this Diet Recipe site I hope to show you how to keep cooking and enjoying food, yet still losing weight healthily.
Diet Recipes will feature meals suitable for many of the most popular diet plans, such as Slimming World, Weight Watchers,Dukan Diet and the Paleo Diet. Including details of how to make the food family friendly and economic, while always focusing on the joy of cooking your own healthy food.
Lower Fat Pancake Recipe
Oh no it’s Pancake day! Well there are ways to enjoy pancake day without piling on the pounds. But it’s still a case of moderation in everything eat one or two pancakes not the whole stack.
This recipe can work well with Slimming World, and Weight watchers.
4oz Plain Flour
2 Eggs
7floz Skimmed Milk
3floz Water
Pinch of salt
FryLight
Measure the flour into a large bowl, add the salt. Break the eggs into the flour. Mix the skimmed milk and water in a jug and then add to the flour mixture. Whisk the mixture well, and leave to stand for 30 minutes.
Give the mixture another whisk.
Heat a large non-stick frying pan, spray with FryLight.
Add a ladle of the pancake mixture, move the pan to encourage your pancake mixture to spread out, giving you a thinner pancake. As the pancake starts to set lift the edges with a spatula, check its browning and then flip it over. Or be brave and toss the pancake!
And serve with your filling, make sure it’s a slimming pancake filling.
Low Fat Steak
A good steak is a firm favourite and with this slimming steak recipe it is still on the diet menu (and he’ll never know!).
Serves two.
Suitable for Slimming World (Original/red day),Weight Watchers,GI Diet, and Phase 1 Dukan Diet.
2 Lean Rump Steak, remove all visible fat
Sea Salt
2 Garlic Cloves
FryLight
When you buy your steak and bring it home, make sure you take it out of the wrapping and put it open to the air, in your fridge. One hour before cooking remove the meat from the fridge and bring to room temperature.
Use a large non-stick frying pan or a griddle pan, and place it on a high heat. Do not put the steak into the pan until the pan is really hot.
Cut the garlic in half and rub all over the surface of the steak, and rub in some salt (no pepper at this stage), spray one spray of FryLight onto the meat.
Place the meat into the pan and every 15-20 seconds turn the steak over, in a very high heat. Keep turning over every 15 seconds, until it is cooked to the way you like your steak.
Two-three minutes for a rare steak, six minutes for medium and ten minutes for well done. These times may seem short, but it is because of the technique of flipping the steak so often, not allowing the meat to cool in the air and so slowing the cooking process.
When the meat is cooked place on a rack and allow to stand for five minutes, and when you serve the meat pour any juices back onyo the steak.
Serve with a large green salad, wedges or slimming chips.
Kitchen Equipment Used:
Raymond Blanc Anolon Grill Pan
Low Fat Cream of Chicken Soup
It’s cold outside. This chicken soup is a fabulous winter warmer, and some would say natures cold remedy.
Serves four. Can be easily frozen in individual portions.
Suitable for Slimming World,Weight Watchers and GI Diet.
2 Chicken Breasts
1 Onion, finely chopped
1 large carrot,diced
1 celery stick,chopped
1 tbsp plain flour
750 ml Chicken Stock
150 ml Skimmed Milk
FryLight
Salt and Pepper to taste
In a non-stick stock pot spray FryLight and on a low heat add onions,celery and carrot and cook gently for about 10 minutes. Stirring often to prevent sticking, you want the onion to go translucent but not brown.
Put your diced chicken breasts and flour into a freezer bag and shake to coat. Add to the saucepan and stir while cooking for 3 minutes. Stir in the stock and milk and bring to a gentle simmer. Cook for 15 minutes on a low heat.
Use a hand blender to liquidise your soup,reheat and add salt and pepper to taste.
Serve immediately, or cool and freeze in portions.
Kitchen Equipment Used:
Meyer Select Advantage, Non-Stick Stock Pot
Philips Hand Blender with Double Action Blade
Slimming Chicken Satay Stir-Fry
Slimming Chicken Satay Stir-Fry is a quick and stunning recipe, that can really spice up a midweek dinner.
Serves four.
Suitable for Slimming World (with 4 Syns per serving) and Weight Watchers.
4 Chicken Breast,cut into strips
4 tsp Low-Fat Peanut Butter
150ml Chicken Stock
Zest of 1 Lemon
FryLight
2 Garlic Cloves, crushed
1 Red Chilli, de-seeded and finely chopped
1 tbsp Chinese Five Spice
1 Red Pepper,cut into strips
2 Carrots,julienned
175g Mushrooms,sliced
2 tbsp Fresh Coriander, finely chopped (optional)
Place a Couple of tablespoons of stock,peanut butter, lemon zest in a bowl and whisk together until smooth, you may need to add some more stock.
Heat a wok and spray with some FryLight, add the garlic and chilli and stir fry quickly for a few seconds (don’t let the garlic catch as it will taste bitter,). Add the Chicken breast strips and the Chinese five spice, stir-fry to brown the chicken, for about four minutes.
Now add your vegetables and continue to stir fry for another four minutes, until all the veg has softened.
Add the peanut sauce and stir-fry for a further four minutes,stirring continuously. If you feel the mixture is drying out add more stock. At the end stir in fresh coriander or maybe some diced spring onions.
Serve immediately with brown rice or cook some wholewheat noodles and add them to the wok and stir together.
Kitchen Equipment Used:
Ken Hom Non Stick Easy Care Wok
Healthy Pizza with Low Fat Mozzarella
Pizza is the classic Friday night in takeaway, well this recipe is a healthy,low fat pizza. So there is no need to feel left out because you are losing weight.
Serves four. Serve with a large green salad and shavings of Parmesan.
Suitable for Slimming World,Weight Watchers, the Mediterranean diet, GI Diet and The I diet.
Pizza Dough
Pinch of Salt
1 Packet of dried yeast
140 ml Warm water
80g Strong White Flour (Bread flour)
80g Strong Wholemeal Flour (Bread flour)
1 tbsp Extra Virgin Olive Oil
Topping
100g Mushrooms, thick sliced
400g Passata
1/2 Red Onion, very finely chopped
2 Slices Bacon, all fat trimmed off and finely chopped
1 tsp Dried Oregano
1 Half Fat Mozzarella Ball, cut into cubes
6 Slices of Parma Ham, all fat cut off
8 Fresh Basil leaves
Salt and Pepper to taste
Make the dough in advance.
Place the flour,salt and yeast into a food mixer, put the mixer on a slow speed and add the oil and warm water.
Turn the mixer up and knead for five minutes, take the dough out and give it a quick hand knead to form it into a ball. Place back in the mixer bowl and cover the bowl in a clean tea towel, place the bowl in a warm place. To allow the dough to rise to double it’s size, this will take at least 30 minutes.
Pre-heat the oven to Gas Mark 7/220C. Place a Pizza Stone in the oven at this point.
In a small saucepan cook the mushrooms for three minutes to soften, keep stirring to avoid sticking.
To make the sauce, finely chop the onion and bacon, using a mini food processor makes this very easy.
In a large sauce pan spray some FryLight, and slowly cook the onions and bacon. Then add the passata and 1/2 tsp of oregano. Bring to a rapid simmer and thicken the sauce for about five minutes. Place into a cold mixing bowl and set aside to cool.
When the dough has risen, turn out onto a floured surface and divide into two. Form into a circle with her fingers, and use a rolling pin to make your pizza shape, about dinner plate size.
Take the pizza stone out of the oven and place your pizza base on it, then build the pizza.
Put the sauce on the base, one tablesppon in the middle of the pizza base and spread about. Then add more spoonfuls until the base is covered.
Top with the mushrooms, and cubes of Mozzarella. Sprinkle with oregano, salt and pepper.
Cook in the middle of the oven for twenty minutes, and then scatter the ham and basil. Cook for a further three minutes.
If you are using pizza stone you will need to cook these two pizzas in two batches, or buy two stones and swap the pizzas over on the shelves half way.
Kitchen Equipment Used:
Kenwood Chef Titanium Food Mixer
Slimming Pea & Lemon Risotto
This fresh pea and lemon risotto makes a quick and easy supper or a good starter for a special meal.
Serves two as a main or four as a starter.
Suitable for Weight Watchers and Slimming World on a green day.
200g Arborio rice
850g Vegetable stock
50g Fresh or frozen garden peas
1/2 Unwaxed lemon
Splash of skimmed milk
A few Parmesan shavings (optional, but remember your syns)
Heat a non-stick, deep sided saute pan, add two squirts of FryLight. Then add the rice and over a medium heat, stirring constantly, for about three minutes.
In another saucepan, have your vegetable stock keeping hot.
Add one ladle of stock to the rice, and stir often (but it doesn’t need to be continuous), add a ladle of stock at a time. Until the rice is nearly cooked and all the stock is absorbed, this will take about twenty minutes.
Add in the peas and stir,for about three minutes add more stock if needed.
Now add a splash of skimmed milk and stir rapidly for a further three minutes.
Switch the heat off and add the lemon juice, salt and pepper to taste.
Serve on a plate, placing each ladle full of risotto directly on top of the next.
Add the shavings of Parmesan, if using.
Kitchen Equipment Used:
Slimming Lamb Rogan Josh
A slimming Lamb Rogan Josh is a Saturday night favourite without all the extra fat or calories of the usual takeaway curry.
Serves six. Extra portions can easily be frozen.
Suitable for Slimming World, Weight Watchers and GI Diet.
FryLight
2 Bay Leaves
2 cm Cinnamon stick
20 Green cardamon pods
8 Cloves
600g Shallots,chopped
2 cm Fresh ginger,grated
1 kg Lean lamb, all fat removed and cut into cubes
1 tsp salt
2 tsp Chilli powder
1 tbsp Paprika
500 ml Fat-free natural yogurt
2 tsp Garam masala
Preheat oven Gas Mark 4/180C
Spray the bottom of the casserole dish with FryLight, and gently heat.
Add the bay leaves,cinnamon stick,cardamon pods and cloves cook for about one minute,stirring gently.
Add the chopped shallots and slowly cook for 25 minutes until the onions are soft and lightly golden. Stir in the garlic and ginger continue cooking for a couple of minutes.
Add the lamb,seasoning, chilli and paprika stir slowly while cooking for another five minutes.
Now add the yogurt and garam masala, stir and bring to a gentle simmer.
If you think your curry looks dry you can add 100 ml of water,stirring well.
Place the lid firmly on the casserole and move to the oven, cooking for approximately two hours. Check and stir occasionally, add more water if it seems dry.
Serve with brown rice and some riata.
Healthy Irish Stew
It’s cold outside, time for Irish stew. This diet recipe is a healthy Irish stew that still has the traditional flavours of a good warming casserole.
Serves six. Remember your portion control, use a ladle and count out the serving, freezing any excess portions straight away.
Suitable for Slimming World, and Weight Watchers.
1 Kg Lean lamb steaks
500g Onion, chopped
1 Kg Potatoes, leave peel on and dice into 1cm pieces
500g Carrots,sliced
1 tbsp Fresh thyme,chopped
1 tbsp Mushroom ketchup (optional)
200 ml Lamb or Vegetable stock
Salt and Pepper to taste
Preheat oven Gas Mark 4/180C
Spray the bottom of a large casserole dish with FryLight, then layer all the ingredients. Bottom layer lamb,then onions, carrots and then potatoes. Sprinkle the herbs and seasoning, and repeat the layers. The top layer should be potatoes.
Pour over the stock. Place on the hob and bring to the boil.
Place the lid on,make sure it’s a good fit.
Put into the oven for 2 1/2 hours. Occasionally have a look to make sure the stew is not drying out, adding extra stock if necessary.
Best results from long and slow cooking.
Kitchen Equipment Used:
Le Creuset Cast Iron Round Casserole Dish
This casserole can go from hob to oven and then onto the dining table. Be aware that it weighs!