THREE BEAN CURRY WITH COCONUT RICE AND RAITA...Alli diet plan book

Discussion in 'Orlistat (Xenical)' started by booboocraig, 14 February 2011 Social URL.

  1. booboocraig

    booboocraig Silver Member

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    THREE BEAN CURRY
    4 portions...200cal and 4.5g fat per portion

    1tsp olive oil
    1 medium onion,finely chopped
    2 cloves garlic, crushed
    2tsp grated ginger
    2tsp ground turmeric
    2tsp ground cumin
    1-2 birdeye chillies
    400g can butterbeans
    400g can kidney beans
    400g can cannellini beans
    200g can chopped tomatoes
    1tbsp garam masala
    1tbsp coriander leaves chopped
    4 bay leaves

    1) heat oil, fry onion,garlic,ginger until softened add water if sticking
    2) stir in turmeric,cumin,chilli and bay leaves
    3) add all beans, tomatoes along with 200ml water and bring to boil, stir occasionally
    4) cover and reduce the heat and simmer for 15 minutes, stir occasionally, check to make sure enough water
    5) cook for another 20 minutes and taste
    6) add garam masala and chopped coriander
    7) serve

    COCONUT RICE
    4 portions....170cal....4.5g fat per portion

    160g basmati rice
    350ml boiling water
    25g cream coconut roughly chopped
    optional spices....cardamon pods,cinnamon sticks,bay leaves

    1) rinse rice and drain
    2) place in pan, pour over water and add coconut and spices
    3) bring to boil,stir,cover and turn off heat...the rice will cook through by itself within 10-12 minutes
    4) fork through before serving, removing large spices


    RAITA
    4 portions...23cals.....0.1g fat

    1tbsp chopped fresh mint
    150g fat-free greek yogurt
    150g cucumber
    blackpepper
    1/2 tsp toasted cumin seeds

    1) mix mint and yogurt together
    2) coursely grate cucumber and place in sieve. press out as much liquid as possible before mixing it into yogurt/mint mixture
    3) season with black pepper and if u like cumin seeds
    4) chill until ready to serve
     
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  3. sallouise

    sallouise Full Member

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    another gorgeous recipe and i will be def trying that one :D get the foil trays out to freeze too :D can you freeze the rice thou?
     
  4. booboocraig

    booboocraig Silver Member

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    rice doesn't freeze so for 1 person .....40g basmati, 88ml boiling water, 6.25g creme coconut..........
     
  5. sallouise

    sallouise Full Member

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    thanks for that :D i know you get rice in frozen ready meals but as this is coconut rice i wasnt sure
     
  6. booboocraig

    booboocraig Silver Member

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    no problem.....its really nice you will enjoy !! how are you doing today Sall :):)
     
  7. sallouise

    sallouise Full Member

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    not doing too bad today thanks :D how about you?
     
  8. booboocraig

    booboocraig Silver Member

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    doing fine thanks all full lol......:)
     
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