Due to my recent diversion into heavier foods, I've decided to review what I've been having for weight loss and tweak it for maintenance in order to eat healthy, stay within range and have a reference I can go back to. So I'll be posting new and old recipes here whenever. Please feel free to comment, suggest new ideas, tell me your own versions that you may have tried and I will try them too and include them. I may just think of new recipes altogether while I'm here.
I will want to include Breakfasts, Lunches, Dinners - but no snacks as I'm not actually a snacker. Although Desserts will get their own category, lol.
I have some of them on sparkrecipes but I hardly go on there so will keep it here to keep it fresh.
Recipe 1: Breakfast - Soft Vanilla Pancakes 67kcals each:
Number of Servings: 10
Egg, fresh, whole, raw, 2 large
Milk, 2%, 30 mL
Plain white flour (UK), 100 g
Granulated Sugar, 10 tsp
vanilla essence, 1tsp
Beat eggs and sugar together with a whisk making sure to incorporate as much air into it as possible. I beat it for around 3-4 minutes or until a bit frothy.
Add vanilla essence and follow with gradual tablespoonfuls of flour - mix in the centre with a fork, folding it in rather than beating it to leave the air in. Make sure no flour is left dry in there - finally add a splash of the milk and you should get a thick, smooth batter.
Take a heaped teaspoon at a time and make small rounds into the frying pan - no oil required if you have a non-stick pan medium to moderate heat. As soon as bubbles appear on the surface, turn the pancakes round and cook until it feels firm to the touch but springy. Doesn't take long to cook at all - so don't overcook as it will go a bit harder and we want them to be soft and melt-in-the-mouth.
Makes 10 small mini pancakes, or 5 larger ones. Either way, you're getting 67kcals per small pancake, and 134kcal per large one. If you eat the whole batter it's: 670kcals.
Divide it evenly when you cook, whether you make 10 or 5.
I normally have 5 small pancakes, which comes to 335kcals and add extras like blueberries, strawberries, a little bit of low fat whip cream OR just toffee sauce and cinnamon. You can dress it up or down as you wish. You can even make this with wholemeal flour, but the result won't be as soft and luscious.
Recipe 2: Lunch - Mushroom and Prawn Stir Fry with Noodles
Soba Noodles - 20grams dry weight
Mushroom Stir fry Veg - 100g
Prawns - 50g
Sweet and sour sauce/Hoisin sauce - 70g per pack
1 big bowl
Boil noodles and set aside. I do not use any oil in my stir fries - I just steam them in the steamer with the prawns and a tiny bit of salt. Once that's all done, open a packet of your favourite chinese sauce - in this case around 80kcals worth of hoisin/sweet sour and add in all ingredients to mix it up.
Once done, serve.
This meal gives a total calorie count of: 229kcals.
Breakdown as follows:
Soba Noodles, dry weight 20grams = 67kcals
prawns 50grams = 32kcals
mushroom stir fry 100g = 49kcals
sauce of choice = 80kcals
This is a filling lunch - but if you want more you could increase the number of prawns and veggies to have more. Remember to track this change also.
Recipe 3: Dinner - Lighter Fish and Chips
Breaded fillet of fish - can be cod, haddock, plaice etc all supermatkets sell these
McCain's Oven Chips/Fries - 50grams
Broccoli - 80 grams
Light Mayo or Ketchup
Fairly straight forward - instead of frying this, we are going to cook them in the oven, full blast and have both the fish and chips nice and crispy - check instructions on packets. Steam the broccoli until very tender and combine on the plate. Season chips/fries with salt, pepper and vinegar if you prefer and add a choice of your condiments, but make sure to track it. Even light mayo is 40kcals per tablespoon.
Note: Not all breaded fish will be 200kcals - make sure you check the label as some can be up to 350 to 400 per fillet - more breading, more oil etc. Normally the cheaper varieties are lower in calories, so look out for them. Look for both "Breaded" and "Battered", this also makes a difference but are both tasty.
Breaded Fish fillet: mine is usually 212kcals
Mcain chips/fries: 86kcals
Mayo Light: 40kcals
Plus I have to have a dessert so usually something like a mini chocolate cake, a couple of cups of tea and it adds up to around 1300kcals to 1500kcals by the end of the day.
I can see from my previous menus, like the one above, that I'm heading in the wrong direction right now - I'm eating waaay less glorious food and still tallying at around 1900 per day, so I need to go back to eating this way.
I will post another full day's menu soon.