Category: 300 calories – a whole new world

300 calorie Slow Cooker Shakshuka

.Reading time less than 1 minute.

Serves: 4 

By Nat Beerworth

This is a hearty dish that is rich and satisfying. The difficulty here is resisting the red wine to accompany it. A 300 calorie winner.

Ingredients

4 eggs
800gm tomatoes, chopped
4 garlic cloves, minced
2 bell peppers, diced
1 small onion, diced
1 tsp cumin
1 tsp salt
1/2 tsp pepper
1/2 tsp coriander
1/2 tsp paprika
1 Chorizo
Fresh parsley

Method

  1. Add all the ingredients except the eggs to the slow cooker.
  2. Stir to mix well.
  3. Cook HIGH 1-2 hours (we cooked it all day in a slow cooker).
  4. Dig 4 small holes in the shakshuka sauce.
  5. Crack one egg into each hole.
  6. Cover and cook an additional 10-20 minutes on HIGH.
    Serve immediately

Calories: 310 | Total Fat: 3 g

 

Shrimp Taco bowls

.Reading time 2 minutes.

Serves: 4 

By Nat Beerworth

These shrimp taco bowls are good. Day 2 into our diet and Rob was out somewhere for dinner whilst I was at home jealously dreaming of the steak and chips he would have been eating. The jealousy didn’t last that long because the prawns were juicy, cheese melted and corn was sweet.

Granted its not a REAL taco however for a Tuesday on day 2 of the diet I give it a tick. Taco Tuesday gets a whole new meaning.

Ingredients

1 tablespoon olive oil
20 medium prawns peeled and deveined
2 cloves garlic minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon red pepper flakes (optional)
1/4 teaspoon kosher salt
2 cups cooked brown rice
1 cup canned black beans, drained and rinsed
1 cup corn kernels, canned or frozen and thawed
1 cup tomatoes diced
1/2 cup fat-free cheddar cheese, shredded
2 tablespoon cilantro, chopped

Method

  1. In a large skillet, heat the olive oil on medium heat. Once hot, add the shrimp, garlic, cumin, chili powder, red pepper, and salt.
  2. Cook, about 5 minutes, until shrimp are firm and cooked through. Let cool.
  3. Divide the rice between 4 meal prep containers, the rice should fill about half the container.
  4. Place 4 shrimp in each container on top of the rice. Place the beans, corn, tomatoes, and cheese in 4 piles, each ingredient should have their own pile.
  5. Sprinkle the cilantro over top of all the ingredients. Cover and seal. Refrigerate until ready to serve.

Yield: 4 Prepped Meals | Serving Size: 1 Prepped Meal | Calories: 330 | Total Fat: 10 g | Saturated Fat: 4 g | Trans Fat: 0 g | Fiber: 7 g | Carbohydrates: 45 g | Sugar: 2 g | Protein 15 g | Cholesterol 52 mg | Sodium: 477 mg | SmartPoints (Freestyle): 6

 

 

 

Hot chicken sliders

.Reading time 3 minutes.

Serves: 4 (if not having the buns, otherwise 8)

By Nat Beerworth

Robert and I decided to do a relatively shot-gun style wedding with only about 6 months notice, which in the world of weddings is basically like getting married next week. With the 6 month lead time involving holidaying to Hong Kong, Vanuatu and Bali it left little time for weddin-shreddin. We doubled down when we were at home and embraced a 300 calorie meal lifestyle. This diet consisted of: Not eating anything before 12pm, eating a 300 calorie lunch, a 300 calorie dinner and a few vodkas sprinkled in between.

We learnt that there is a whole new world out there – a 300 calorie world.

This is one of my favouries, I think we cooked it 3 times (which in the Beerworth household is not usually allowed).

Enjoy.

 

Ingredients

4 boneless and skinless chicken breast (cut in 1/2 to make 8 pieces)
1/2 teaspoon ground black pepper
1 teaspoon Kosher salt
1 egg
1/4 cup low-fat buttermilk
2 teaspoons vinegar based hot sauce (such as Tabasco)
1/2 cup whole wheat flour
1 cup whole wheat panko bread crumbs, pulsed in a food processor
2 tablespoons olive oil
1 teaspoon cayenne pepper
2 teaspoons coconut sugar
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon paprika
8 whole wheat slider buns (we didn’t use these which meant we could have TWO sliders each)
1 large pickle, sliced in to 8 circles (one slice for each slider)
Instructions

 

Method

  1. Preheat oven to 180 degrees. Line a baking sheet with foil and spray with nonstick spray; set aside.
  2. Season the chicken with the salt and pepper. Set aside.
  3. In a small bowl whisk together the egg, buttermilk, and hot sauce. Place the flour in a second bowl, and the panko in a third bowl. Dip the chicken pieces in the flour, then the egg mixture, and last the panko, making sure the chicken is coated on all sides.
  4. Place on the prepared baking sheet and bake for 10 minutes or until golden brown and chicken is firm and cooked through.
  5. While the chicken is baking, mix together the olive oil, cayenne, coconut sugar, chili powder, garlic powder, and paprika.
  6. Remove the chicken from the oven and brush the chicken and the inside of the slider buns (if using) with the oil and spice mixture.
  7. Place each piece of cooked chicken on to a bun (is using), top with pickles. Serve.

Serving Size: 2 slider | Calories: 287 | Total Fat: 8 g | Saturated Fat: 1 g | Trans Fat: 0 g | Carbohydrates: 34 g | Fiber: 2 g | Sugar: 5 g | Protein: 20 g | Cholesterol: 62 mg | Sodium: 376 mg | SmartPoints (Freestyle): 7 |