Moroccan Chicken with Couscous salad

Moroccan Chicken with Couscous salad

Serves 4

This is a recipe from a Woolworths magazine.  They really have some good stuff in them!!  I didn't have any red onion, so I used a brown onion.  I cooked if first in a little olive oil until soft and then added the couscous and the boiling water to the same saucepan and then turned the heat off. 

I think the recipe would be even better with about a tablespoon of slivered almonds, toasted in a dry saucepan first and then sprinkled over the top at the end, just for a bit more texture.

2 Chicken Breast fillets

Olive oil spray

2 tsp Moroccan seasoning

1 cup couscous (wholewheat if you can get it)

1 cup boiling chicken stock

¼ cup chopped dried apricots

2 tbsp chopped mint

2 tbsp coriander leaves

1 small red onion, finely chopped

1 tbsp lemon juice

1 garlic clove, finely chopped

1 tbsp extra virgin olive oil

2 oranges, segmented.

1.      Preheat a BBQ grill or chargrill pan over medium high.  Spray chicken with oil spray and sprinkle with seasoning.  Cook chicken for four to five minutes each side or until cooked through.  Remove from pan, cover with foil and set aside for 5 minutes.

2.      Meanwhile, place couscous in a bowl and add stock .  Stir, cover and stand for 5minutes or until stock has been absorbed and couscous is tender.  Use a fork to fluff up and separate grains.  Stir in apricots, mint, coriander and onion.

3.      Whist lemon juice, garlic and oil together.  Pour over couscous salad and toss to coat.  Divide between serving plates.  Slice chicken, arrange on top of couscous with orange and serve.

Nutrition Information:

Per serve: 29 g Protein, 8.5 g fat (2 g saturated fat), 38 g carb, 6 g dietary fibre, 1500 kJ (360 Cal)

If you are trying to lose weight:  Add maybe one more chicken breast and make the recipe serve 6 (212 Calories per serve) or even 8 (283 Calories per serve).  Serve with about 1 tbsp of toasted, slithered almonds sprinkled over the top and with a big side of fresh garden salad with some olive oil, lemon juice and pepper.. Delicious!!

Per serve (Serves 6): 24.5 g Protein, 7.3  g fat, 26 g carb, 4.35g dietary fibre, 1180 kJ (283 Cal)

Per serve (Serves 8): 18.4 g Protein, 5.85  g fat, 19.5 g carb, 3.26 g dietary fibre, 885 kJ (212 Cal)

Lentil Patties with Beetroot, Spinach and Feta Salad

I found this recipe in a Woolworths magazine and it is delicious!!  The only adaptation I made was to add a little vegetable stock.

For Ella, I put a pattie on a little bake-at-home bread roll and gave her a side of feta, steamed baby carrots and corn on the cob.

Ingredients:

1 cup water

½ cup Quinoa

2 tbsp extra virgin olive oil

1 small brown onion, finely chopped

2 garlic cloves, crushed

2 tsp ground cumin

2 tsp ground coriander

1 tsp vegetable stock powder (I used Vegeta)

400 g can brown lentils, drained and rinsed

1/3 cup coriander, chopped

60 g baby spinach leaves, to serve

450 g can beetroot wedges, drained, to serve

80 g feta, crumbled, to serve

1.       Bring water to the boil in a small saucepan.  Stir in quinoa, reduce heat, cover and simmer for 12-15 minutes or until tender.  Set aside to cool

2.       Meanwhile, heat half of the oil in a small non-stick frypan.  Add onion, garlic, cumin and coriander and cook for 5 minutes or until softened.  Transfer to a food processor with quinoa, lentils, coriander and stock powder.  Process until roughly chopped.

3.       Divide mixture into 8 portions and shape into patties.  Brush both sides of the patties with olive oil and grill or pan fry for 3-4 minutes each side or until golden.

4.       To serve, divide spinach leaves between serving plates.  Top with beetroot and feta.  Drizzle with a little oil and serve with lentil patties.

Nutrition Information

Per Serve: 15 g protein, 17 g fat (4.5 g saturated fat), 35 g carbohydrate, 7.5 g dietary fibre, 1400 kJ (335 cal)

Binge Eating

It seems that binge eating is all to common.  Food is no longer a staple to provide our bodies with the fuel it needs to function.  It is a comfort, a coping strategy, a reward and something we come together for.  It is therefore no surprise then that dieting is such a difficult thing! Changing what we eat often means that we have to try and let go of something that provides for us in so many ways.... It's supposed to be easy, but as many of us know, it's not... It means changing our lives; changing the way we function.  And when we give in and run back to our old coping mechanisms, we are failures and everyone can see it by the way we look!

Because of how common I am finding that binge eating is and how it can affect people in so many ways (physically and psychologically), I thought I would post this little bit of research I have done on some strategies to try and help people finding themselves trapped in this cycle.

Binge eating is frequently eating excessive amounts of food, often when not hungry.  People often feel out of control and powerless to stop.  Binges represent a distraction that allows a person to avoid the root of the problem.  It is a coping strategy and similar to an addiction.  It feels comforting for a brief moment, but then feelings of guilt, disgust, depression and self loathing often follow.

Binge eating is often a viscous cycle: eating to feel better, feeling even worse and then turning to food for relief.

It is important to try and develop a healthier relationship with food, meaning that alternative coping mechanisms need to be sought to cope with the issues that food has previously been used to deal with.

It is important to start eating for health and nutrition.  Healthy eating involves eating balanced meals, choosing healthy foods when eating out and making sure you get the right vitamins and minerals in your diet.

Some strategies that may help:

1.         Manage Stress

One of the most important aspects of management is to find alternate ways to manage stress and overwhelming feelings.  Some options include exercising, meditation, sensory relaxation, breathing exercises, taking up a new hobby and calling a friend.

2.         Eat three meals a day plus healthy snacks

Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

3.         DO NOT DIET

The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat.  Instead of dieting, focus on eating in moderation.  Find nutritious foods that you enjoy and eat until you feel content, not stuffed!  Avoid banning certain foods as this can make you crave them even more.  Include them, in small, controlled amounts, into your eating plan.

4.         Exercise

Exercise not only helps with weight loss in a healthy way, but it also assists depression, improves overall health and reduces stress.  The natural mood boosting effects of exercise can help put a stop to emotional eating!

5.         Fight Boredom

Instead of snacking when you’re bored, distract yourself.  Get out of the house.  Go for a walk, go to the library, call a friend, read a book or take up a hobby such as learning an instrument, gardening or painting.  Put a picture of someone who resembles your goal on the fridge and cupboard so you are reminded of what you are working toward every time you reach for a snack out of boredom.

6.         Get enough sleep

Being tired can cause you to eat more in an attempt to boost your energy. Take a nap or go to bed earlier.

7.         Listen to your body

Learn to distinguish between physical and emotional hunger.  If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry.  Give the craving time to pass.

8.         Keep a food diary

Keep a diary of when you binge eat.  How were you feeling? Were you hungry, tired, stressed, lonely, angry??  Had anything happened beforehand?  What time of the day was it? Be honest and open.  Do not be ashamed.  If you share this information, you can share the emotions that go with it and we can deal with it together and devise strategies to reduce how often it happens in the future.

9.         DO NOT SHOP HUNGRY!  BUY ONLY THE ITEMS ON YOUR LIST!

When shopping, take and list and only buy items that you need.  Do not keep tempting foods in your cupboard.

10.      Understand that WEIGHT LOSS IS HARD!

Losing weight and keeping it off is one of the hardest goals to achieve!!  Sustainable results take time!  Be proud of yourself every step of the way.  It will be worth it in the long run.

Trying to lose weight too quickly by eating too little or exercising for extremely long periods is UNSUSTAINABLE! This is what leads to crashing and binge eating.

11.      FORGIVE YOURSELF!

Do not punish yourself for things you cannot change.  Nobody is perfect!  Forgive yourself and move on.  Be proud of every positive step you take, big or small.  DO NOT punish yourself or give up and binge more.... You have nothing to be ashamed of.. you are human!

12.      Get Help!

You are not alone!  Call a friend!  Binge eating is usually just a symptom of something that is happening deeper down.  If this is happening often, or if you feel out of control, talk about it. A psychologist could help you to deal with the underlying issues, can perform behavioural therapy with you or may even be able to use strategies like hypnosis.  Cognitive behavioural therapy, interpersonal psychotherapy ad dialectical behavioural therapy have all had excellent results with binge eating.

Remember, we are all growing and changing every day.  Every step we make toward health and happiness is one that is worthwhile!! 

My mottos:

Life is a journey, not a destination...Enjoy the ride!!!

This also applies to weight loss.  Learn as you go.  Enjoy the changes that are happening in your body.  It is amazing how it can adapt and grow and change to deal with the challenges you throw it.

Most of all, love the skin you're in!!!!

Taken from: Helpguide.org at http://www.helpguide.org/mental/binge_eating_disorder.htm  With a little bit of knowledge from personal experience thrown in...

Zucchini Slice, Wehll style!

This is a great, quick, healthy recipe!

Ingredients

Zucchini Slice - Wehll style (serves 6)
Ingredient	Calories	Fat	Protein	Carbohydrate	Fibre
5 x eggs	365	25.5	33	5	0
3/4 cup (100g) wholemeal self raising flour	366.75	1.5	11.1	68.55	11.85
1 medium zucchini, grated (232 g)	35	0.7	1.9	3.7	2.8
1 medium carrot, grated (140g)	45	0.1	1.1	7	5.5
1 Small onion (60g)	14	0	0.8	2.2	1
125 Weight Watchers Bacon	120	2.5	23.1	1	0
1/2 cup grated light tasty cheese (60g)	198	14.3	17.1	0.3	0
1 tomato, sliced (medium 150g)	27	0.2	1.5	3.6	1.8
100 mL Lght and creamy evaporated milk	98	1.6	8	12.6	0
1 tbsp Parmesan cheese grated (7.5g)	35	2.5	3	0	0
Total	1303.75	48.9	100.6	103.95	22.95
Per serve	217.2917	8.15	16.76667	17.325	3.825

Crack eggs into a large mixing bowl and whisk.  Whisk in flour and evaporated milk.  Add zucchini, onion, diced bacon, carrot, and light tasty cheese and stir until distributed evenly.

Line a heavy based frying pan with baking paper and spray with olive oil spray.  Heat the saucepan over medium heat.  Pour into the slice mixture and evenly distribute with a spoon.  Reduce the heat to low and cover with the frying pan lid.  Cook over low heat for about 15 minutes, checking every so often.  When the edges appear cooked and there is a small amount of bubbling, remove the lid and place sliced tomato on top and sprinkle with Parmesan cheese.  Place the saucepan under the grill on high heat and brown the top.  The slice is ready when it is firm when touched.

Turn out onto a plate by placing the plate over the frying pan and tipping upside down.  Remove the baking paper, place another plate over and flip so it is right side up.

Cut into 6 wedges and serve with lots of green salad with a sprinkle of olive oil and lemon juice or balsamic vinegar.

Pan fried whiting fillets with Autumn salad

Pan fried whiting fillets with Autumn Salad

Per Serve Calories:   352 Fat:   15.0 Protein:   40.5 Carbohydrates:   14.2 Fibre:   6.4 Serves :   4 Total Preparation Time:   30 minutes. Region :   Australian Gluten Free:   Yes Vegetarian:   No Dairy Free:   No White Meat Only:   Yes No Seafood:   No Instructions : Ingredients to serve four 250 g Jap or butternut pumpkin, seeded, peeled and cut into 1.5 cm cubes. olive oil spray 1.5 tbsp pinenuts 125g four leaf salad mix 1/4 Red capsicum, finely sliced 100g green beans, trimmed and steamed until tender, but still crunchy and cooled under cold water 150g (about 1/3) of a continental cucumber, skin removed and sliced into thin strips 1 tbsp chopped parsley 1/4 large Spanish (red) onion, thinly sliced 8 pieces of semi-dried tomato (low fat) sliced thinly juice of one lemon 1 tsp of grated lemon rind 1/2 clove of garlic 1 tbsp extra virgin olive oil  1/2 tbsp olive oil 1 tsp butter salt and pepper 800g whiting, or other white fish fillets, skinned and boned Preheat oven to 200 degrees. Spray baking tin with olive oil spray and pour the pumpkin cubes into the tray, making sure the tray is big enough that they are in a single layer. Spray the pumpkin lightly with the olive oil spray and put into the oven. Cook until they start to brown at the corners and are cooked through. Remove from the oven and leave out to cool slightly. Combine all salad ingredients (lettuce mix, capsicum, green beans, cucumber, parsley, pine nuts, semi-dried tomato and Spanish onion) in a large bowl and toss. To make the dressing, combine 1 tbsp of the extra virgin olive oil, the lemon zest the lemon juice and the crushed garlic in a jar and shake.  Heat the 1/2 tbsp of olive oil and 1 tsp butter in a frying pan (preferably non stick). Cook fish in batches until browning on the bottom and flakes when pressed with a fork.  Season with salt and pepper. Toss salad dressing over salad, then add pumpkin and toss lightly. Pile salad onto plates and place fish on top.

No time for breakfast muffins

If you're one who doesn't like breakfast, or who struggles for time in the morning, these muffins are for you!  Make a batch or two on the weekend and pop them in the freezer so you can just grab one in the morning.  They are high in fibre, low in calories and have fruit and veg packed in too!!

No time for breakfast muffins - Makes 12

Per Serve   Calories:   148 Fat:   2.9 Protein:   4.4 Carbohydrates:   26.3 Fibre:   2.6     Serves :   1 Total Preparation Time :   20 minutes. Gluten Free:   No Vegetarian:   Yes Dairy Free:   No Instructions : Below is ingredients for a full batch of muffins - makes 12 1 punnett blueberries one carrot, peeled and grated 1/2 cup apple juice 1/2 cup wholemeal self-raising flour 1 cup plain self-raising flour 1 tsp baking powder 1 apple, peeled and grated 1 tbsp pepitas 1/2 cup quick oats 1 egg 2 egg whites 1/4 cup skim milk 2 tbsp shredded coconut 1 tbsp brown sugar Preheat oven to 180 degrees. Lightly spray a non-stick muffin tin with canola oil spray. Combine in bowl flours, baking powder, sugar, quick oats, and coconut. Mix together in a separate bowl eggs, milk and juice. Pour wet ingredients into dry ingredients and mix until just combined. Fold in berries, carrot, apple and pepitas. Spoon mixture in the 12 muffin holes. Bake until browning on top and a skewer spiked into the centre of a muffin comes out clean.

Char Grilled Chicken Breast and Vegetable Stack

Ingredients

Olive oil cooking spray

350g butternut pumpkin, peeled and thinly sliced

1 large red capsicum, seeds removed and quartered

200g small mushrooms, sliced

4 chicken breast fillets

2 lemons, halved

200g low-fat ricotta, crumbled

40g baby rocket leaves

Method

Heat a chargrill pan over high heat. Remove pan from heat and spray with olive oil. Return to heat and cook pumpkin in batches for 4 mins on each side or until cooked through. Transfer to a large plate. Add capsicum to pan and cook for a further 5 mins or until skin is charred. Transfer to plate. When cool enough to handle, remove skin from capsicum and thinly slice. Add mushrooms to chagrill and cook for 2 mins each side or until golden brown. Transfer to plate.

Using a sharp knife, slice each chicken breast fillet into 3 thin slices. Season with salt and pepper. Cook chicken pieces, in batches, on chargrill for 2-3 mins on each side or until golden and cooked through. Transfer to plate and cover to keep warm. Chargrill lemon halves.

3. Place a slice of chicken onto each serving plate. Top with a third of the ricotta, mushrooms and some rocket leaves. Layer with a second slice of chicken . Spoon another portion of ricotta onto chicken then slices of pumpkin and rocket. Finish with remaining chicken slices, ricotta, capsicum and rocket. Serve with chargrilled lemon.

I found this recipe on the Woolworths iPhone app.  The app is free and has lots of awesome recipe ideas! Automatically put all ingredients into the shopping list on the app to save your precious time!!!

My adaptation:
To make your chicken breast a little more flavoursome and tender, marinate the chicken for half an hour first in a little extra-virgin olive oil, juice of half a lemon and some lemon zest.  This will enhance the flavour an stop the chicken from drying out whilst you cook it!

Another tip: An easier way to roast capsicum is to put the whole capsicum in the oven at about 180 degrees, straight onto the rack with a tray on the rack below to catch any juices.  Cook until the skin turns black.  Place the whole capsicum in a bowl, cover with cling wrap and place in the fridge until cool.  When cool, the skin will peel off easily.  Discard skin and seeds.

Happy, healthy eating! Enjoy!!