23. Curried Cauliflower Soup
Ingredients
1 small roughly chopped cauliflower head
2 finely chopped cloves of garlic
1 chopped small onion
2 teaspoons of curry powder
2 teaspoons of grated fresh ginger
1 teaspoon of ground coriander
1 teaspoon of ground cumin
2 ½ pints of reduced-salt vegetable stock
1 teaspoon of chilli powder
2 herb-flavored oat bran galettes to serve
Low fat cooking spray
Instructions
Prepare the spice sauce by mixing the garlic, spices, and the ginger and 2 tablespoons of water in a small bowl. Mix well until a paste is formed.
Spray the bottom of a tall pan with low fat cooking spray and fry the onions on low heat until they turn translucent.
Add curry paste and cook gently for 1 minute. Add the cauliflower, and cover with the vegetable stock. Simmer gently for about 30 minutes until tender. Remove the pan from heat, and blend everything in a hand-blender.
Serve solo or combine with proteins from oat bran galette flavored with your favorite herbs.
24. Sage And Butternut Squash Soup
Ingredients
A handful of fresh sage leaves
2 small peeled, de-seeded butternut squashes cut into large chunks
2 ½ pints of reduced salt chicken stock
½ onion, chopped
Freshly ground black pepper
Low fat cooking spray
2 herb-flavored oat bran galettes to serve (optional)
Instructions
Pre-heat the oven to 200 degrees Celsius. Line a baking tray with greaseproof paper.
Put the butternut squash in a tray, spread the sage leaves uniformly over the squash, add some freshly ground black pepper and spray with low fat cooking spray.
Slide the tray into the oven to cook for about 40 minutes, or until the sage leaves are crispy and the butternut squash turns tender.
Before the squash is set, find a tall pan and spray the bottom with low fat cooking spray, and fry the onions under medium heat until translucent.
Transfer the sage leaves and the butternut squash into the pan and cover.
Simmer for 15 minutes. Remove the pan from heat then put its contents in a blender and blend until smooth.
Serve on its own or flavor with oat bran galette flavored with your favorite herbs.
25. Red Pepper Fajitas and Chilli Chicken
Ingredients
For the oat bran galette
2 whole eggs
4 tablespoons of 0% fat Greek yogurt
4 tablespoons of oat bran
1 teaspoon of dried thyme
1 finely chopped, green chilli pepper, seeds removed
For the chilli chicken
2 red peppers
2 small chicken breasts
2 teaspoons of hot chilli powder
1 small onion
Low fat cream cheese
A handful of chopped flat leaf parsley to serve
Instructions
Prepare the spicy oat bran galette, and add the thyme and chopped green chili to the batter before cooking. Set aside to cool when ready.
Chop the chicken into chunks, and slice the peppers and onion then mix all of them in a bowl.
Add in the chili powder while stirring to make sure that the peppers, chicken, and the onion are nicely flavored.
Preheat a griddle pan over high heat for about 5 minutes. Place the chicken and vegetables on the griddle pan and cook until the meat turns golden brown.
Divide the oat bran galettes between two plates and uniformly spread with low fat cream cheese.
Top it with the spiced chicken, and add the chopped parsley to garnish. Serve when hot.
26. Nicoise Salad
Ingredients
2 small salad tomatoes, sliced
1 bag of mixed leaves salad
1 large can of tuna in brine (185g)
2 hard-boiled eggs
A handful of green beans, fresh or frozen
1/2 butternut squash (optional)
A drizzle of balsamic vinegar
Optional step for the butternut squash
Pre-heat the oven to 180 degrees C. Skin, then cut the butternut squash into smaller cubes and place on a baking tray lined with greaseproof paper. Spray with low fat cooking spray and cook in the pre-heated oven for some 40 minutes until tender.
Put the green beans in a food steamer and cook as per the manufacturer’s instructions. Steaming is highly recommended to ensure that there is minimal loss of vitamins and nutrients. You can also cook in the microwave or boil them in hot water until soft.
Hard-boil the eggs in boiling water for about 10 minutes while you wait for the green beans to cook.
Start preparing the salad when the eggs are set and the green beans have cooled down. First, place the salad on a plate then add the tomatoes, the butternut squash and the green beans.
Divide the eggs into quarter bits, and top them on salad. Place the drained tuna on top then spread with balsamic vinegar.
27. Tomato eggs
Ingredients
4 eggs
Vegetable oil spray
Half a large onion, chopped
3 tablespoons of warm water
400g can of chopped tomatoes
Salt and pepper
A few roughly chopped leaves of fresh basil
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