Greek Chicken Meatballs and Yogurt Dill Sauce

Serves: 4 

By Nat Beerworth

Rob didn’t read this recipe correctly and so served us up about 1,000 calories each. We were both keeled over from being so full, marveling at our shrunken stomachs and how little we need (on day 3 of diet) to get full. Then I read the actual recipe and realised we had been served enough for a small family per person.

Regardless it is a great dish. I have adjusted the numbers so you don’t need to worry about blowing the calories when you make this.

I am a dill lover, hopefully you are too.

Ingredients

500g lean ground chicken
1 teaspoon dried oregano
1 cup whole grain panko
1 egg, beaten
1/3 cup milk
2 cloves garlic, minced
1/3 cup finely chopped red onions
1/3 cup finely chopped parsley leaves
1/2 teaspoon kosher or sea salt
1/4 teaspoon black pepper
1 tablespoons extra-virgin olive oil
Sauce
3/4 cups plain low-fat Greek yogurt
1/3 cup finely chopped dill
1 lemon, zest and juice
1/4 teaspoon kosher or sea salt
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
To serve
1 cucumber, cut into thick slices, quartered
1/4 cup crumbled feta cheese
1/2 cup chopped parsley or dill for garnish

Method

  1. Combine all ingredients for meatballs, with the exception of olive oil, in a bowl and mix, using hands is best. Form into 16 small meatballs.
  2. Add oil to a large skillet over medium heat, add meatballs and cook through and brown on both sides. Meatballs may need to be made in two batches, depending on skillet size.
  3. Meanwhile, mix together all ingredients for sauce. Add meatballs to a platter with crumbled feta and cucumber pieces to serve. Sprinkle with fresh parsley or dill.
  4. Serve sauce on the side or spoon over meatballs.

Yields: 16 meatballs | Serving Size: 4 meatballs | Calories: 320

 

300 calorie Slow Cooker Shakshuka

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

 

Rick Stein’s Everyday Pilau Rice

Serves: 4

I did a cooking class 15 years ago with David Thompson, inarguably the world’s best Thai chef (and ironically, an Australian).

He covered a lot of ground on the day including 15 seconds on rice where he said the only technique anyone needed was the trick where you measured the water above the rice – however much rice, whatever the cooking dish – to be the distance between the top of your thumb and the first joint.

If you did this, this was all you needed to know.

I’ve lived by this rule since and I’ve cooked plenty of successful rice since.

Though jeez I love it when I find a different technique. A technique that works too!

Thanks Rick Stein. Loved it!

Ingredients

315gm basmati rice
1 tsp vegetable oil
2 cloves
3cm piece of cinnamon stick
1 green cardamom pod, crushed
1/4 tsp salt
350ml water

Method

  1. Wash the rice and then soak for 30 minutes.
  2. Heat the oil in a saucepan and fry the spices for 30 seconds until they smell aromatic.
  3. Drain the rice and add it with the salt; stir a little.
  4. Add the water and bring to the boil, then cook on a very low heat with the lid on for 10 – 12 minutes until all the water has been absorbed.

Shrimp Taco bowls

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

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 |

 

 

Rick Stein’s Pickled Onion and Pineapple Salad

Serves: 4 – 6

This is a really simple, colourful, Rick Stein Indian salad that perfectly cuts through fatty Indian dishes such as pork curries.

Ingredients

1 small red onion, thinly sliced
2 tbsp white wine vinegar
1/2 tsp sugar
1/2 tsp sugar
300gm pineapple, peeled and cut into 2cm pieces
A few fresh coriander leaves

Method

  1. Toss the onions together with the vinegar, sugar and salt and leave to marinate for an hour.
  2. Strain off any excess liquid, then toss the onions with the pineapple chunks, scatter with coriander and serve.

Rick Stein’s “Amma’s” Pork Curry with Green Chillies and Tamarind

Serves: 6

It’s getting cold at night.

Which means we light a huge outdoor fire. Decant a cracker red:

And dial up the curries, braises and stews.

Last night we cooked this wonderful Rick Stein curry. Pork shoulder cooked down for a few hours, a salad of pineapple and red onion to cut through the richness and a pilau rice at the side.

Perfect.

Honestly, sitting by the fire with Nat on an autumn Saturday night with a bowl of this and a glass of red, I wouldn’t want to be anywhere else.

Ingredients

For the curry

6 large banana shallots (eschallots) sliced
20 cloves garlic, peeled, roughly chopped
6cm ginger, finely chopped
6 green chillies, roughly chopped with the seeds
1 tbsp black mustard seeds
1 tsp cumin seeds
2 cloves
4cm piece of cinnamon stick
1/2 tsp black peppercorns
1 tsp turmeric
2 tbsp vegetable oil
1kg boneless pork shoulder cut into 4cm chunks
1 tsp salt

To finish

2 tsp coriander seeds
75ml tamarind liquid
3 green chillies, thinly sliced lengthways, without seeds
5 cloves garlic, thinly sliced
Flash pickled onion and pineapple salad to serve
Pilau rice to serve

Method

  1. Put the eschallots, garlic, ginger and chillies in a food processor with a splash of water and blend to a rough paste.
  2. Fry the mustard seeds, cumin, cloves, cinnamon stick and peppercorns in a dry frying pan over a medium heat for a minute until toasted and aromatic. Add the turmeric and fry for another 20 seconds. Cool, then grind to a coarse powder.
  3. Heat the oil in a heavy-based pan over a medium-high heat. Add the pork, in batches if necessary to avoid overcrowding, and fry for 10 minutes, stirring occasionally until browned. With all the pork in the pan, add the eschallot, garlic, ginger and chilli paste, the ground spices and salt, and fry for a further 5 minutes, adding a splash of water if the paste starts to stick.
  4. Pour over enough water to just cover, turn the heat down to low and put on a lid and simmer for 2 hours until the meat is tender. Remove the lid, turn up the heat, stirring occasionally until the sauce thickens to a gravy.
  5. To finish, fry the coriander seeds in a dry frying pan over a medium heat for a minute until toasted, then grind to a powder. Add the tamarind liquid, green chillies and garlic to the pork and cook for a further minute, then stir in the ground coriander.
  6. Serve with pilau rice and salad at the side.