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PD filling main meals for dieters

#2
chicken noodle soup (480 cal - not including veg)

1 chicken stock cube (30 cal)
1 block fine noodles (250 cal)
1 small chicken breast no skin (200 cal)
All the veg, herbs, chilli and ginger you can find

Cook the noodles according to the pack and set to one side

In fry light fry gentle fry off the veg, herbs ginger and chilli. Crumble the stock cube over the stir fry. Add 1 pint of boiling water bring to the boil.
Thinly slice the chicken breast and add to the soup. boil for 10 mins.

Add noodles

Eat yum

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#3
Lunch for 213 calories (not including salad)

Creamy pasta surpirse

Boil 50g of brown pasta and cool (158 cals)
Chop cucumbers, tomato, spring onion, peppers and celery - mix with cool pasta.
Mix in 50g low fat soft cheese (55 cals)
Serve on a bed of iceberg lettuce with pepper to taste

Yum
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#4
Sweet n sour prawns
IngredientsQuantitykCALFATg
Tesco Pineapple Slices In Juice 227g-1/2 Can 57cals 0g fat
Bovril Paste 12g 20 cals 0g fat
Amoy Soy Sauce Light 150ml 2 x 5g 6cals 0fat
Tesco White Wine Vinegar 350Ml 15g 3cals 0fat
Fruit Juice, Orange, Unsweetened
10g 3cals 0fat
Splenda Low Calorie Sweetener 90g Tsp 2cals 0fat
Tesco Tomato Puree 300g
10g 30cals
Peppers Red, Raw
2 sliced rings, 20g 6cals 0.1fat
Tesco Cornflour 250g 5g 18cals 0fat

Cooking Instructions:


1, Drain pineapple, reserve juice. Put juice in pan with the stock (5tblsp stock made with chicken bovril),Soy sauce (2 tblsp), vinegar (1tblsp), OJ (4 tblsp)sweetener (1 tsp)tomato puree (1 level tblsp)and the red pepper ( 2 diced rings)
2. Bring to boil and simmer for 5mins. Mix cornflour with 2tsp water to paste then stir into sauce. Heat gently till thickened up, remove from heat.3. Cut pineapple up smaller, stir into sauce. Season with salt and black pepper to taste.Can be frozen
Prawns 75g cooked & peeled= 54cals 0.5g fat

total 84cals

i usually have with rice or oven chips yumm x
 
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#6
Hey Fifi

Sadly I think this recipe is yum but really quite high in cals as you need quite a bit of oil....anyway

Seafood delight:

Mixed bag frozen seafood
Cherry tomatoes
Parsley
Garlic
Pasta

Boil pasta (preferably tagliatelle) according to instructions
heat large glugs of olive oil and gentle simmer garlic for 1 min, add halved cherry toms to mix and continue to simmer for approx 5 mins, add seafood and after 1 min pour over pasta.

Serve with chopped parsley, salt, pepper and lemon yumma!
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#7
Prawn risotto (2 people)

150g risotto rice
2 fish stock cubes
160g large prawns

Onions, spring onions, corriander, 1 chilli, small piece ginger, peppers, courgette

Chop all the veg and herbs, stir fry in fry light for 30 secs low heat. Add rice stir fry for another 30 secs. Add boiling water to cover mix, add stock and reduce on a moderate heat until a sloppy but firm conistency (warning may need constant stiring)
 
#8
Prawn Rogan Josh

35g patkas paste rogan josh
1/2 carton sieved tomatoes
180g prawns
2 spring onion, 1 red onion, 1 courgette, 5 mushrooms and 1/2 a pepper.

Roughly chop veg, fry off for 2 mins in fry light. Add paste and stir fry for another 5mins. Add toms, simmer for 12 minutes. Add prawns heat for 1 min.

So easy but so good

Serve with 75g rice

500 cals

Immense when you need a take out!
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#13
Kim's simple rataouille

1 courgette
2 carrots
frozen pepper
frozen mushrooms
red onion
1 spring onion
Any thing else stir fryey you need to use
2 teaspoons of organic tom puree

Chop up veg to small pieces, stir fry in fry light on a very low heat for approx 15 mins. Add salt and pepper to taste. Add puree and 1/4 pint water - let reduce down to your prefered conistency!

Yumma
Great for side or lunch with whole meal pitta
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#14
tuna nicoise (2 lunch portions) Total cals 454 for 2 potions

320g new pots (234)
1 tin tuna (146)
1 egg (74)
2 handfuls watercress
1/4 cucumber
6 cherry toms
1/2 pepper
2 carrots
2 spring onions

cooked pots, green beans and egg according to your taste
Make salad large chunks
Combine together salad beans and tuna, slice egg in half and serve

yumma
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