Thoughts on maintaining three months on...

**irish molly** · 29th June, 2010

Tanya, these are some of my recipes. Basically, I fry off the veg in a tsp oil, then add the rest. At the end stir in the creme fraiche and chilli sauce(if included). Experiment with herbs and spices to suit your taste. I batch cook the quinoa: Cook it like rice, boil 120g quinoa in twice its volume of water. I do it in a pot with a lid. Simmer for 10mins and turn off heat. It should have absorbed all the water.
All these quantities are for one portion.

Salmon Dinner :
Red Pepper, 0.25 medium
Smoked Salmon 60 g
Quinoa, 40g dry weight cooked in twice its volume of water.
Creme Fraiche, 1 dessertsp
Celery Stalks, 1 stalks
Onion Red, 25 gr
Sugarsnap Peas, 50 g
Sweet chilli sauce 1 dessertsp
Total Cals 380

Chicken Dinner:
Cooked Chicken Breast, 4oz
Celery Stalks, 1 stalks
Creme Fraiche 1 dessertsp
Pepper - Red, 0.25 medium
Fennel, 4 oz
Juice of quarter lemon
Chilli flakes and balck pepper to taste
Total Cals 243

Prawn dinner:
Large King Prawns, 125 g
Celery-2 Medium Stalks,
Onion,1/2,Chopped,
Fennel, 4 oz
Tomatoes, Tinned, Chopped, 1/2 can
Creme Fraiche, 1 tbsp
pepper
dessert spoon chilli sauce optional
total cals 270
Serve with 40g quinoa and add 150cals

Chickpea Dinner
Celery Stalks, 1 stalks
Courgette, 0.25
Pepper - Red, 0.25 medium
Chickpeas, Canned, Drained Weight, 150 g
Blue Dragon - Thai Green Curry Sauce, 60 g
Onion 1/2 medium
Total cals 270

**irish molly** · 29th June, 2010

Some more recipes:

Turkey Dinner
Bulgur - Dry, 25 g
Turkey Breast, Roasted, Meat Only, Without Skin, 75 grams
Celery Stalks, 1 stalks
Pepper - Red, 0.3 medium
Onion Red, 50 grams
Courgette, 100g
Creme Fraiche 1 tbsp
100ml chicken stock
Total: 283

Lentil Curry
Pepper - Red, 0.25 medium
Tinned Chopped Tomatoes, 0.5 tin
Puy Lentils, 40 g
Courgette, 100 g
Creme Fraiche, 1 tbsp
Onion Red, 50 grams
Chicken stock 100mls
1/2 tsp cumin
1/2 tsp coriander
chilli flakes
bay leaf
Vary the herbs and spices to suit your own taste. I sometimes use a garlic clove, chilli flakes and a dessertspoon of sweet chilli sauce.
Total cals 250

Cannelini Bean dinner
Cannelini beans 1/2 tin (130 g)
Creme Fraiche, 1 tbsp
Baby Spinach, 80 g
Courgettes, 100 g
Garlic clove
1/2 small onion chopped
Mae Ploy - Sweet Chilli Sauce, 1 tbsp
Total Cals 418

**summergurl** · 29th June, 2010

Thanks chick

Think i might lower my portion of meat then.
My salmon is always around 100g but my chicken and pork is always 1 whole chicken breast - average size from a pack of 3. Always around 5oz which is about 170g.

Guna make a bean chilli the weekend but using a ww sauce - although might be brave and try it from scratch

**JanD** · 30th June, 2010

Nothing wrong with a whole chicken breast Tan - I don't think you need to reduce that - I have at least that much. Don't tend to eat much red meat these days but if I did I wouldn't have as much.

Great recipes Irish! I'll have a good look when I've got more time & no rugrats round my ankles

xx

**irish molly** · 30th June, 2010

Hi Tanya,Jan. The reason the portions of meat/fish/poultry are less is twofold. Quinoa or pulses have protein in them hence I reduce the amount of fish/poultry to take account of this so overall the total protein is fine. Also as I am still trying to lose weight I want to watch overall calorie intake as well. It would be grand to increase amounts a little if you are lucky to be just maintaining. wish I was at that stage but in time.............

**JanD** · 30th June, 2010

And it won't be long!!

xx

**summergurl** · 30th June, 2010

Thats just it - im not sure i could handle having to lower my chicken portion but i will give it a go when i next have it

See how hungry i end up feeling.

Molly - is quinoa like rice? Could you have that with a bean chilli as a substitute to rice? If not im not bothered im quite happy with just a bowl of bean chilli etc

**irish molly** · 30th June, 2010

Yep, you can use quinoa in place of rice, couscous, potato or pasta. It is very versatile. As a side dish 40g dry weight is a fine portion. As a main dish, that is no other protein on the plate, just green veg then you can have 75 g dry weight.
My top tip is to cook up three portions at once and keep them in the fridge. It will keep for 3 or 4 days. For example, I was home late tonight and was starving and could have eaten anything in sight! But I had a portion of Quinoa in the fridge, so I had it with a chopped tomato, beetroot, 60g smoked salmon, chopped celery and a teaspoon mayo. After that I had 150 g blueberries and a coffee. I'm full as a tick!!

**summergurl** · 30th June, 2010

Where an earth do I find quinoa in the supermarket? Searched all round the pastas and lentils couldn't see it anywhere!!!!

**irish molly** · 30th June, 2010

Oh sweetie! should have said! Usually only in the health food shops. When you ask for it, it is pronounced keenwa. I think Tesco may do their own version of it but I have not seen it here in Ireland yet.
Give it a go once anyway. I just loved, loved loved potato/pasta and rice dishes but I now use quinoa for most everything unless I am having a lentil or bean dish.
You may try it and say "what was that silly Irish twit on about!!!!" But as I say, nothing ventured, nothing gained. I now cook two dinners in the evening one for my OH with baked pot or chips and my own dinner. IT does not bother me not to have the starchy carbs anymore.

**summergurl** · 30th June, 2010

Thanks chick. I will have another look on monday as im going to Asda instead of sainsburys and if i can't find it will have to venture to a health shop. I'm intrigued to try it. Does it have the texture of rice? Whats the flavour like?

**JanD** · 30th June, 2010

It might be in a box

or a bag

.... not to scale

xx

**summergurl** · 1st July, 2010

Haha ya know what I might have seen it then judging by them pics but I thought it was popcorn!!!!

**irish molly** · 1st July, 2010

It will have the texture of rice but a slightly more nutty flavour. It may take a couple of attempts at cooking to get it right. My first time, I cooked it for about 20 mins and it went to mush and was too wet. Second time too dry and stuck to the bottom of the pot!!! I now put in twice the volume of water and bring it to the boil, turn it down to simmer for about 10 mins until water is absorbed and watch it. You can always add a little extra water from a boiled kettle if water is boiling off too quickly. Then take off the heat and leave it in the pot as it will continue to cook out.
I sometimes add a 1/4 stock cube and a few chilli flakes to it, just for a change.

**summergurl** · 1st July, 2010

Originally Posted by irish molly

It will have the texture of rice but a slightly more nutty flavour. It may take a couple of attempts at cooking to get it right. My first time, I cooked it for about 20 mins and it went to mush and was too wet. Second time too dry and stuck to the bottom of the pot!!! I now put in twice the volume of water and bring it to the boil, turn it down to simmer for about 10 mins until water is absorbed and watch it. You can always add a little extra water from a boiled kettle if water is boiling off too quickly. Then take off the heat and leave it in the pot as it will continue to cook out.
I sometimes add a 1/4 stock cube and a few chilli flakes to it, just for a change.

Sounds good - can't wait to try it now!

What makes it so different to rice then? Like whats better about quinoa compared to rice?

Sorry for the million questions

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