Crave Bits

Tag: potato

  • 9 FAT FIGHTING MEALS

    9 FAT FIGHTING MEALS

    Best-Fat-Fighting-Foods

    Mix and match these low-cal, energising options to create your own perfect meal plan that’ll slim you down. By letting you choose from a spread of meals that deliver health per day, drop kilos, makes you feel satisfied and get to enjoy your favourite foods. Every meal contain a fat fighting dose of fibre (an average of 25 grams a day), the nutrient that slims you down by filling you up. The meals are also loaded with bone-building calcium (about 1200 mg a day), which has been found to kick start the body’s fat burning engines. Here’s how the plan works: each day, choose a breakfast (400 calories each), lunch (550 calories), dinnenr(650calories). Combine the plan with some exercise. They get into those slim fit capris or skinny jeans. Your new body will be ready for them.

    TAKE YOUR PICK: BREAKFAST (400 CALORIES)

    m1

    • The five minute breakfast

    Toast two slices 100% whole wheat bread and spread with 1 table spoon peanut butter. Serve with 1 cup low fat plain yogurt and 1 cup chopped medium mango. (To create your own yogurt, hang toned curd for 2 hours to drain excess water, mix sugar and whip to a smooth paste)

    NUTRITIONAL INFO: 432 kcal, 10.72 gm fat, 4g chol, 8.5g fibre

    • Sweet peach smoothie

    In blender, mix 1 medium banana, 1 cup fresh peaches, 160ml yogurt, 2 table spoon orange squash, 1 table spoon toasted wheat germ/wheat bran. Have a fistful of walnuts and raisins.

    NUTRITIONAL INFO: 405 kcal, 11.38g fat, 10mg chol, 8.5g fibre.

    • Dalia porridge

    Heat 1 tablespoon oil in a pan and add a green cardamom. Reduce flame and add 50g dalia. Roast till light brown. Add water, 100ml milk and sugar to taste. Cook on slow fire till dalia is soft. Sprinkle 1 teaspoon chopped almonds and 1 teaspoon raisins. On the side have a cup of chopped ripe mango.

    NUTRITIONAL INFO: 405 kcal, 11.38g fat, 10mg chol, 8.5g fibre.

    TAKE YOUR PICK: LUNCH (550 CALORIES)

    • Tomato sandwich with cucumber salad

    Spread 2 slices of whole wheat bread with 1 tablespoon low fat mayonnaise. Top with 4 thick slices of tomato. ¼ cup fresh basil leaves, 1 teaspoon mixture of extra virgin olive oil, fruit vinegar, salt and black pepper to taste. On the side, serve with 1 cup diced melon and cucumber salad: toss 1 cup diced cucumber, 2 tablespoon pomegranate seeds, 2 tbsp vinegar seasoned with chopped mint, sugar and salt. Sprinkle with chopped walnuts.

    NUTRITIONAL INFO: 527 kcal, 34.2g fat, 10mg chol, 9.08g fibre.

    • Kaala channa with brown rice

    Boil 50g previously soaked channa. In a pan, heat 2 tbsp oil, add 125g grated onion, 200g blanched and chopped tomatoes. When done, add 1 ½ tsp ginger garlic paste and cook for 3 minutes. Add spices (1 tsp each of dhania and jeera powder, ½ tsp each of haldi and chilli powder) and salt and fry for 2 minutes. Add channa and cook. Use water as per curry requirement and cook on slow fire for 15-20 minutes. Have it with 50g boiled brown rice.

    NUTRITIONAL INFO: 557 kcal, 18.8g fat, 4.5g fibre.

    • Stuffed roti with pudina raita

    Prepare dough with 80g wheat flour, pinch of salt, water to knead and 2 tsp oil. Divide it in two. Roll out each portion to 5” diameter. Place a filling of 50g boiled, mashed, mixed vegetables (beans, carrot, potatoes and seasonal vegetables), ¼ tsp jeera powder, pinch of garam masala, chopped green chillies to taste, ½ tsp chopped fresh dhania and salt.  Roll carefully and cook on a hot tawa. Brush each side with ½ tsp of oil and lightly brown. Serve hot with potato and mint raita: 100ml dahi seasoned with ½ tsp roasted jeera, ½ tsp powdered sugar, black salt to taste and 1 tsp chopped mint and 40g boiled and diced potato.

    NUTRITIONAL INFO: 547 kcal, 16.9g fat, 6mg chol, 12.6g fibre.

    TAKE YOUR PICK: DINNER (650 CALORIES)

    • Pesto pasta

    Toss 1 ½ cup cooked linguini or any whole wheat pasta; ½ cup sliced baby corn; 20g boiled rajma; 1 cup fresh diced tomatoes; 2 cloves garlic; 1 ½ tbsp pesto sauce; and 1 tbsp grated parmesan cheese. Serve eith 1 ½ cup cooked broccoli. For dessert have fruit salad with syrup and ice cream; 150g mixed fruits (apple, peaches, litchis, cherries); syrup: 80ml water and 1 tsp sugar boiled together. Add a few drops of rose essence. Pour over fruit and serve with a scoop of vanilla ice-cream.

    NUTRITIONAL INFO: 632 kcal, 8g fat, 4mg chol, 17.1g fibre.

    • Grilled coconut masala fillet

    Wash and dry 200g fish and Make shallow slits on both sides and rub with ¼ tsp salt and 1/8 tsp haldi. Leave for a few minutes and then rub 1 tsp oil on both sides of the fish. Grill till brown. Grind to a paste 1 green chilli, 2 cloves garlic, 1g ginger, 2-3 peppercorns, ¼ tsp jeera. Mix this in ¾ cup coconut milk. Add ¼ tsp haldi, salt and few curry leaves and cook till the gravy is thick. Add the grilled fish and cook for 5-8 minutes. Before serving add a few drops of lemon juice. Serve with 50g brown rice.

    NUTRITIONAL INFO: 679 kcal, 36.6g fat, 9mg chol, 4.3g fibre.

  • Simple Side Dishes!

    Simple Side Dishes!

    A side dish is as important as the main dish.

    Simple Sides add on to the value and taste of the star of the meal, that is, the mains. Without them, the mains might have lost a considerable amount of their zing.

    Be it mashed potatoes, baked beans, dinner rolls, couscous, rice, bread, macaroni and cheese, salads, baked potatoes, French fries or soups – all are delicious sides and compliment wholeheartedly their respective main courses.

     

    In a restaurant, the side is usually included with the combination meal, as for example when you order the Chicken Zinger Meal in KFC, you are served French Fries (the side) along with your Chicken Zinger Burger (the main).

    While ordering a sumptuous Sizzler at, say, Peter Cat, the simple sautéed vegetables serve as your side dish.

     

    Here are Eight Simple Sides for you:

    (Enjoy!)

     

    Garlic Bread Toasts

     garlic bread

    Time: 20 minutes

    Serves: 12

    Great side with: Broad bean bruschetta

    Ingredients: 2 ciabatta loaves, 140g butter (softened), 4-6 garlic cloves (crushed), handful parsley (chopped), 2 tbsp finely grated parmesan

    Directions: Slice the bread in half lengthwise. Toast the crust side for 2 minutes until really crispy. Mix together butter, garlic and parsley in a bowl. Spread over the cut bread halves. Sprinkle over the Parmesan. Just before serving place on a baking sheet, then cook under a hot grill for 5 minutes until toasty and lightly golden. Let it cool for 1 min before cutting into thick slices.

     

    Cracked Potato Salad

    potato salad

    Time: 15 minutes

    Serves: 4

    Great side with: Bbq

    Ingredients: 750g small new potatoes, 4 tbsp white wine, 2 tbsp olive oil, a small sliced red onion, 3 tbsp roughly chopped parsley

    Directions: Boil the new potatoes for 15-20 minutes then drain and return to the pan. Lightly bash each potato with a masher or fork so they are cracked but still whole. Return to the heat and pour in the white wine. Boil fiercely for 2-3 minutes until most of the wine has evaporated. Stir in the olive oil, small thinly sliced red onion and roughly chopped parsley. Season and toss together.

     

    Sweet Potato Chips

     potato chips

    Time: 30 minutes

    Serves: 4

    Great side with: Homemade burgers

    Ingredients: 4 sweet potatoes (scrubbed and cut into large chips), 2 tbsp olive oil, 2 tbsp light soy sauce, freshly grated nutmeg

    Directions: Heat oven to 200C.In a large bowl, toss the sweet potato chips with oil and soy sauce. Transfer to a shallow roasting tin and season with black pepper and nutmeg, if you like. Bake for 30-40 minutes, until crisp.

     

    Pea Mash and Mint Vinaigrette

     pea mash

    Time: 25 minutes

    Serves: 4

    Great side with: Fish

    Ingredients:

    4 spring onions, knob of butter, 1 head Little Gem lettuce (leaves shredded), 250g frozen peas, large bunch of mint, ½ glass white wine, 5-6 tbsp double cream

    For the dressing- 3 tbsp white wine or cider vinegar, 100ml light olive oil

    Directions: Shred the spring onions and soften in a pan with the butter. Add the lettuce leaves, peas, half the mint, white wine and a little salt and pepper. Cover and cook gently for 10 minutes.Stir in the cream, then purée until smooth. Return to a pan to keep warm.Finely chop remaining mint leaves. Add vinegar, then whisk in the oil in a steady trickle. Season.Cook the fish to your liking and serve on the pea mash with a trickle of mint vinaigrette.

     

    Wild Rice Salad

     wild rice salad

    Time: 5 minutes

    Serves: 5

    Great side with: Spicy Stews

    Ingredients: 250g pouch microwavable wild rice, 1 red onion (thinly sliced), small handful of sultanas, 3 carrots (grated), zest and juice 1 lemon, 1 tbsp honey

    Directions: Heat rice according to the pack instructions. Put onion and sultanas in a bowl and pour on boiling water to cover. Leave to stand 1 min, then drain and stir in rice and carrot.Mix in the lemon zest and juice, honey and seasoning, and then serve.

     

    Sweet and Sour Kale with Garlic and Anchovy

    sweet and sour kale

    Time: 10minutes

    Serves: 4

    Great side with: Roasted Lamb

    Ingredients:400g kale (shredded), 4 tbsp olive oil, 4 garlic cloves (sliced), 2 anchovies (chopped), 1 tsp golden caster sugar, 1 tbsp red wine vinegar

    Directions: Cook the kale in a large pan of boiling water for about 4 minutes until just tender. Drain, then place the empty pan back on the heat with the oil. Sizzle the garlic and anchovy, and then add the sugar and vinegar and bubble for a moment. Toss the kale back into the pan to reheat, and then tip everything into a side dish.

     

    Roast Tomatoes with Pesto

     roast tomatoes

    Time: 20

    Serves: 4

    Great side with: Lemon Rubbed Salmon

    Ingredients: 6 large ripe tomatoes, 50g fresh basil, 25g toasted pine nuts, 2 garlic cloves, 100ml olive oil, 25g freshly grated parmesan

    Directions: Heat oven to 190 C. Halve the tomatoes and arrange them in a single layer, cut side up in a roasting tin.To make the pesto: put the basil, pine nuts and garlic in a food processor and whizz to a paste. With the motor running, drizzle in the oil. Transfer to a bowl, stir in the parmesan, then season to taste. Spoon about 2 tsp pesto over each tomato, and then roast for 20 minutes, until the tomatoes are tender. Serve with grilled lamb and a crisp green salad.

     

    Wilted Chicory with Melted Taleggio Cheese

    wilted chicory

    Time: 15 minutes

    Serves: 2

    Great side with: Pork Sausages

    Ingredients: 2 heads white chicory, 2 tbsp olive oil, 1 small shallot (chopped), 100g taleggio cheese, pinch of dried oregano

    Directions: Preheat the grill to high. Trim the chicory and cut lengthways into quarters. Heat the olive oil in a shallow pan over a moderate heat and soften the shallot for 2 minutes. Add the chicory quarters, cut side down, and cook for 3 minutes. Turn them over, cover the pan and cook for another 3 minutes, then season with salt and pepper.Slice the cheese, arrange the pieces over the chicory and sprinkle the oregano on top. Slide under the hot grill for a few minutes until the cheese is bubbling. Serve immediately.