Welcome to The Fast Diet › The official Fast forums › Food › Recipes › ANZAC Recipe Thread (Aussies and Kiwis) – others most welcome.
This topic contains 17 replies, has 10 voices, and was last updated by JodyW 2 years, 6 months ago.
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26 Sep 14
Hi All of us from the Southern Hemisphere!
Certainly no disrespect to our ANZAC ancestors. It’s a term which uniquely defines who we are. All gratitude to those who served for our benefit.
We live in a different climate from the Northern parts, so let’s explore our own recipes and meal plans. Please share here, your own favourite recipes, and any usual daily plans you use to get through fast days.
This isn’t intended as a chat thread, unless needed to verify stuff about the recipes/plans. Let’s employ the KISS method and just put some food on the table.
Looking forward to sharing and tasting your foods. Thanks everyone. 🙂
WARM BALSAMIC FISH SALAD – recipe by Sally James, The Heart Foundation Cookbook (Australia)
CALORIES = 269 PER SERVE
This is really yum, and (I was pleasantly surprised!) is one of our regular meals! Has been for nearly a decade! Just happens to be low cal! I calculated the calories as per individual serve, which totals about 269 calories, based on a 100 gm piece of Atlantic salmon being used. I usually serve it with steamed chats, but for fast days would probably substitute the carbohydrate with the zero calorie noodles (in Australia look for Slendier, other places shiritaki).
Serves 4. Easy to make.
Oil spray (low calorie if available – otherwise add the cal’s in)
400 gm fish fillets cut into 3 cm cubes – tuna/blue eye/Spanish mackerel/ocean trout/Atlantic salmon/swordfish/mahi mahi
8 fresh asparagus spears, halved.
200 gm fresh green beans, halved
200 gm (4 cups) mixed lettuce leaves (baby mesclun mix/rocket/arugla/whatever)
200 gm punnet of cherry tomatoes, quartered
1 long Lebanese cucumber, sliced
1/3 cup of balsamic vinegar
2 tablespoons lemon/lime juice
2 teaspoons wholegrain mustard
2 teaspoons extra virgin olive oil
freshly ground black pepper
1. Using a non-stick frying pan or griddle, spray the pan and wait for temp to come up.
2. Cook fish over high heat until browned on both sides and flesh just flakes when tested with fork. Turn heat off.
3. Steam asparagus and beans until tender, but not faded. Rinse under cold water and drain well.
4. Arrange lettuce mix, tomatoes, cucumber and asparagus and beans over a serving platter/in a bowl.
5. Top with hot fish and drizzle with balsamic dressing.
Dressing: Combine all ingredients in a screw top jar and shake to combine.
(Might also be nice to add a Spanish onion into this, finely sliced wedges).
SEAFOOD HOTPOT – (unsure of source, possibly Family Circle Mini Cook Book)
CALORIES: (approx) 305 per serve (based on using sword fish)
FAT:5gms per serve
Another found in our usual repertoire.
SERVES 4. Easy to make.
400 g boneless white fish.
300 g medium, green prawns
12 mussels in shells
low cal spray oil (if using other, add in the calories)
1 large Spanish onion, sliced
3 small, green zucchini
2 cloves garlic, crushed
2 tspns chopped fresh, thyme
2 tspns chopped, fresh rosemary
800 g tinned, crushed tomatoes
1/2 cup white wine
1/2 cup chopped Italian parsley
1/2 cup chopped basil
2 tbspns lemon juice
freshly ground black pepper
* Cut fish into 2 cm pieces. Shell and de-vein prawns, leaving tails intact. Scrub mussels and remove beards.
* Heat oil in a large pan, add onion and zucchini and cook, stirring 5 minutes.
* Add garlic, thyme, rosemary, tomato and wine. Bring to boil and simmer, uncovered, 5 minutes. Add the fish and cook for 2 minutes until flesh turns white.
* Add prawns and mussels, cover and cook for another 3 minutes, until prawns are pink and mussels have opened.
* Stir in parsley, basil and juice.
* Garnish with parsley.
We’d normally serve this with crusty bread, but obviously not on a fast day.
LIME CHILLI CHICKEN – from Australian Women’s Weekly Low Fat Cook Book
CALORIES = approx. 134 per serve maybe. (52 of the calories are in the marinade, which is discarded; only 82 are in the meat).
400 gm chicken breast meat (skin off)
4 tbspns chopped coriander (cilantro to some)
low cal oil spray (or other but add calories)
1/3 cup lime juice
2 cloves garlic, crushed
2 tbspns grated ginger
1 tbspn soy sauce
1 red chilli, copped
2 spring onions, sliced thinly
* Pound meat to an even thickness
* Mix Marinade ingredients together; marinate meat for a few hours or overnight.
* Drain chicken, discard marinade.
* Cook on sprayed griddle pan over high heat until cooked.
Sprinkle with coriander and serve with lime wedges.
Serve with salad.
NOOOOO!! So sorry! The calorie count for the recipe above ^^^^ Lime Chilli Chicken, is incorrect. Here is the correct value for the actual chicken, fried with a minute amount of spray oil, in a ribbed griddle pan:
50gm piece of breast is 82 calories
100gm piece of breast is 165 calories. So if you wish to use the larger piece, add an additional 82 calories to the total as listed in the above recipe.
All other ingredients remain the same.
PS Yet another source tells me 100g chicken breast has a value of 105 calories. I’ll leave it with you!
A FAST DAY PLAN:
Wake: Cup of white tea
Late Morning: 100gm plain low fat yoghurt + 50 gms Weight Watchers tinned peaches in sweetened water.
Cup of white tea.
Mid Arvo: Cup of white tea
Apple (these two pieces of fruit are usually taken when ‘needed’).
Dinner: Lime Chilli Chook
Salad + low cal dressing ( Balsamic)
Cup of tea
Cup of tea.
(I love tea, so if there was enough cal’s left over, I’d pop another in).
27 Sep 14
Avocado, Orange & Almond Salad
Based on a recipe by Pepita Aris
200 g grape tomatoes
1 handful chopped fresh parsley
1/2 red onion, thinly sliced
25 g slivered almonds, toasted
10-12 black olives, pitted and chopped
salt and ground black pepper
Peel the oranges and slice them into thin rounds. Line a salad plate or bowl with the orange slices. Add the rest of the ingredients to the plate or bowl and season generously with salt and pepper. Toss gently with your hands.
255 cal per serve
If I want to bulk thing up I add 1 seeded and chopped cucumber and substitute the almonds with 140 g canned chickpeas.
28 Sep 14
EGG WHITE OMELETTE AND VEGETABLES – 99 Calories per CalorieKing counter
1 Person serve
2 x Egg Whites
1 Tablespoon of skim milk
130 gm Mushrooms
40 gm Baby Spinach
100 gm Tomato
Make omelette as usual. Add on extra calories for butter or spray for the pan. I cook the spinach and mushrooms together in another pan and then have the tomatoes cooking on the side of the same pan once the mushrooms and spinach have wilted. I dont like the tomato mixed in. I serve the omelette on the plate and then add the vegies on the side. Or you can serve as a usual omelette with vegies in the middle.
29 Sep 14
RICCOTTA STUFFED MUSHROOM
Calorie count depends on variables, but is VERY LOW.
2 teaspoons of ricotta
Shaved Parmesan cheese
1 lean slice of ham
Chopped shallot (spring onion)
Freshly ground pepper and salt
Parsley and chives
Spray olive oil
1. Cut off stalk and chop and set aside
2. Lightly spray the cap of the mushroom with oil and place open side down on a sheet of foil
3. Place under a grill at 150° C for 5 minutes
4. Mix stalk and other ingredients together in a small bowl
5. Spread into open side of mushroom, press in to compact
6. Spray sides of mushroom with oil
7. Place on aluminium foil under griller (at 150° C) for 5 minutes.
8. Turn griller off and leave mushroom for a few more minutes
9. Serve with more ground pepper, a couple of sherry tomatoes and a sprinkling of parsley and chopped chives
Excellent low-cal breakfast, entre or side dish
CHILLI FISH and CASHEWS
330 calories per serving when using Shiritaki/zero noodles
• 200g blue-eye trevalla/ swordfish or any firm white fish, cut into 3cm cubes
• 1/2 tbsp vegetable oil
• 1 small knob ginger, peeled and finely sliced
• 2 stalks celery, sliced on the diagonal
• 2 green (spring) onions, cut into 4cm batons
• 1 long red chillies, cut into 1cm rounds (can leave the seeds in)
• 1/4 cup cashews, roasted
• 2 tbsp chicken or veg stock
• steamed rice or Shiritaki noodles for a fast day, to serve
• 1 1/2 tsp shaoxing wine (Chinese rice wine)CAN LEAVE OUT
• 1/2 tsp vegetable oil
• 1 tsp light soy sauce
• 1/2 tsp finely chopped ginger
• 1/2 tsp sea salt
For the marinade, mix together the rice wine, oil, soy sauce, ginger, sea salt and sugar.
Add the fish cubes and leave to marinate for 20 minutes.
1. Heat a wok until just smoking.
2. Add the vegetable oil and, when hot, add the ginger and stir-fry for 10 seconds or until fragrant.
3. Add the fish with its marinade, spreading it evenly around the wok.
4. Cook undisturbed for 1 minute, allowing the fish to start to brown, then stir-fry until the fish is lightly browned all over.
5. Add the celery, onions, chillies and cashews and stir-fry for 1 minute.
6. Swirl in the stock and continue stir-frying until the fish is just cooked through and the sauce has thickened slightly.
7. Transfer to a plate and serve with steamed rice. If using Shiritaki noodles, rinse them well and stir into the pan just before serving.
This dish is fabulous on a fast day if you are reserving all your calories for dinner. Serves 2.
ITALIAN SMOKED TROUT AND SPAGHETTI “NOODLES”
Total Calories 331 per serve
1 100 gram packet of smoked trout
1 brown onion
1 clove of garlic
1 stick of celery
1 long fresh red chilli (optional, but tasty)
1/2 a leek
Fresh basil/oregano/thyme/rosemary (whatever you have, or dry)
Shiritaki/magic/zero/ yam noodles (spaghetti shape) Slendier from Coles
A dash of spray oil
1. Chop onion, shallots, garlic, celery, carrot and leek
2. Spray a wok with a little oil and heat
3. Gradually add the vegetables, tossing them around quickly in the heat
4. Add the herbs and pasata and lower the heat for about 5 minutes
5. Chop the fish into small pieces and stir in
6. Rinse the Shiritaki noodles well in fresh water
7. Add to the wok and stir in
8. Heat through thoroughly and serve in a bowl with a glass of soda water
This can also be sprinkled with a tablespoon of grated Parmesan cheese….add 22 calories.
Serves 2. Enjoy!
MARINATED PORK STEAKS WITH PEACH MINT SALSA
– Australian Women’s Weekly Low Fat Cook Book.
CALORIES: (including 34 cals in marinade, which is discarded) 147 calories.
This is another really easy meat to put together for fast days. Very yummy! Serve with salad on fast days, and it should bring it up to around 200 cal’s.
4 x 100g lean pork sirloin steaks
2 tablespoons low-salt soy sauce
2 teaspoons peanut oil
1 clove crushed garlic
2 tablespoons lime juice
1/2 tspn ground cumin
1/2 tspn ground coriander
1 tspn brown sugar
Peach Mint Salsa
4 canned, drained peach halves (use Weight Watchers for low cal)
1/2 small red/yellow capsicum
2 tblspns chopped fresh mint
1 red chilli, finely chopped
* Combine soy sauce, oil, garlic, lime juice, spices and sugar in flat dish; add pork, and swish around to get marinade all over it. Cover, refrigerate several hours or overnight.
* Heat large non-stick pan/griddle, spray with low cal oil if necessary.
* Add pork, cook until tender.
* Serve with peach, mint salsa.
Peach Mint Salsa
Combine all ingredients, mix well.
I do a nice Bircher muesli
serves two. about 200 cals
1/2 cup rolled oats
1/2 cup skim milk or can do (half milk and half H2o)
100g low fat greek yoghurt
1 apple grated.
mix altogether in a container with a lid the night before. the oats will absorb the milk.
can add dried cranberries, strawberries, blueberries.
is filling and quick if you are time poor.
13 Oct 14
I’m looking through the book, and cannot seem to find how to work out how many calories are in pumpkin, for the life of me, I cannot find pumpkin!
Am I looking in the wrong place?
It would be really, really helpful if they created an app to help people work out their own recipes for the fast days.
My pumpkin soup recipe is super simple, super easy and I’m not sure if how many calories are in a cup………sigh!
@lizzymm pumpkin has around 26 calories per 100grams, just try googling it!
I use an app called my fitness pal to work out the calories in my recipes. It’s free and available for both Android and Iphone.
9 Feb 15
Whenever we have a roast chook I put the carcass in my slow cooker with some water, peppercorns, a carrot, a few celery stalks and bunch of parsley and simmer a tasty broth all day. Then I strain and freeze in 1 cup measures.
For fast days I’ll make a filling soup using one cup of broth (approx 85 calls) and in the broth poach a small amount of thinly sliced chicken breast, ginger, garlic and add greens (kale, spinach, broccoli, snow peas or whatever I have on hand and a half pkt of Slendier noodles.
28 Feb 15
Not a recipe, but I’ve found One Square Meal (OSM) bars good for diet days when I’m working and don’t want to mess about cooking.
I can have a good bowl of porridge for breakfast, and then one OSM bar (half of the packet) for lunch.
Or instead of porridge I can have another half an OSM!
Good to know that my small meal is somewhat balanced too 🙂
15 Jan 17
Thanks for the OSM bar tip, snorks.
No recipes, but I thought I’d share my first fast day ever, as I’m in NZ and thought it might help. A few convenience foods in there, but I was driving most of the day so it was hard. It gets better later in the day.
Breakfast: errrrm…Chocolate dairy food (100 cal) – I had some in the motel fridge
Lunchtime snack: 1 Le Snack cheese and bacon (70 cal)
Late lunch: 4 pieces St Pierre’s salmon nigiri and a green salad (est 200 cal)
Dinner: Wattie’s soup for one beef and vegetable (est <100 cal)
I did have a flat white coffee (no sugar) mid afternoon as I was starting to struggle a bit with the driving, and a plunger coffee with farm milk first thing, so possibly I went a little over, but actually it was easier than I thought. Felt a bit sweaty and wondered if it was like a bit of a detox, having just come out of the Christmas season excesses.
Now I just gotta keep busy and don’t think about food for the next couple of hours until I go to bed.
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