DELIGHTFULLY LIGHT WITH CHEF FREGZ
Sit back and watch Chef Fregz as he shows us that food, low in calories or low in fat no longer means dull and flavorless.
Weight gain, calories and tasty meals are often connected, right? Wrong! This May Chef Fregz shows us that with food, low in calories or low in fat no longer means dull and flavorless. Enjoy great healthier dishes that deliver the satisfying tastes you crave but won’t pile on the pounds.
PAN SEARED SALMON with Julienne vegetables
Serves 2
250 Calories
Prep Time: 5mins
Cooking time: 10 mins
INGREDIENTS
- 2 Salmon Steaks
- 1/2 tsp Salt
- 1 tsp Black pepper
- 2 Tablespoons reduced sugar BBQ Sauce
- 1 tablespoon light soy sauce
- 1Tablespoon Olive Oil
- 100g Micro Radish Sprouts
- 1 large Zuchinni and 2 large Carrots cut julienne with a mandolin or knife
- 1 clove garlic bashed
METHOD
1) Season the salmon with salt and pepper and a little olive oil.
2) Toss the vegetables in light soy sauce and pepper and sauté lightly for 3-5 minutes on a medium-high heat with bashed garlic and set aside keeping warm.
3) In the same pan sear the salmon skin side down for one minute. Flip over and glaze with barbecue sauce. Cook for another half minute till rare in the centre or for 1-2mins for well done.
4) Serve on the sautéed vegetables top with radish sprouts, drizzle with flavored olive oil like rosemary and garlic or chili oil.
FIVE SPICE TERIYAKI GLAZED PORK ASIAN STIR FRY VEGETABLES
serves 2
400calories
prep time: 20mins
cooking time: 15mins
INGREDIENTS
- 2 beaten steaks of pork shoulder
- 3 tsp Chinese five spice powder
- 1 tsp pureed ginger
- 1tsp pureed garlic
- 4 tablespoons Teriyaki sauce
- 1 tsp sesame oil
- 200g zucchini cut into strips
- 200g carrot cut into strips
- 100g okra cut into strips
- 100g white radish cut into strips
- 2 tablespoons bean sprouts
- 2 tablespoons vegetable oil
- 2 tablespoons light soy sauce
- 1 tablespoon garlic paste
METHOD
- Marinade pork with five spice, ginger, garlic, and sesame oil. Marinade for 20mins or overnight.
- Grill for 7mins on both sides whilst glazing it with the teriyaki sauce and finish in a hot oven.
- In a wok or non-stick fry pan, add the oil and when smoky add the okra first and stir-fry for a minute till okra residue dissipates.
- Add the other vegetables along with the garlic and soy. Stir-fry till cooked through allowing for a bit of crunch. Add the bean sprout at the last minute.
- Brush the pork with one last stroke of Teriyaki and serve hot with the vegetables.
TANDOORI CHICKEN WRAP
INGREDIENTS
- 1 full chicken breast sliced
- 1 tablespoon tandoori spice
- 1-2 tsp seasoning powder
- 2 tsp garlic puree
- 2 tablespoons fat-free yogurt
- 1 tsp chopped coriander
- 1 seedless cucumber sliced thin
- lettuce leaves
- Low fat Olive oil Mayonnaise
- Lebanese Flat Bread
METHOD
- Marinade the chicken with the yogurt, tandoori spice and garlic for 10mins.
- In a non-stick fry pan put the oil and sear the chicken on both sides for 5mins each, turn off the heat and allow to sit in the residual heat for 1min set aside.
- spread a lightly warmed flatbread with some of the low-fat mayo layer some lettuce leaves and cucumber place the chicken on top.
Serves 2-4
295 calories
Prep time: 17mins
Cooking Time: 6mins
* 2,500 calories per day for men (more if you are very active)
2,000 calories per day for women (more if you are very active)
If you need to lose weight, start by eating 300 to 500 less calories per day and exercise more
Culled from tw May 2014 Edition
Credit[image:Pinterest]
