nutrition >> recipes

Food is fuel. A car can't work without it and nor can you. If you are undertaking an exercise program, then your diet should form a crucial and complementary component to this. Eating smarter can often help you achieve those fitness goals all that faster. What are you waiting for - get cooking with Get Personal.

grilled tandoori chicken
chocolate mousse
banana muffins
oatmeal biscuits
easy angel food cake
rustic lasagna

---

grilled tandoori chicken¹ serves 8

ingredients - skinless, boneless chicken breast (1kg)

marinade - 2 tsp grained mustard (10g), 1 tabsp mono/polyunsaturated oil (20ml), 1/3 cup non fat natural yoghurt (85ml), 11/2 cm piece fresh ginger (10g), 1/2 tsp cumin, 1/2 tsp coriander, 1/2 tsp ground turmeric, 2 tabsp lemon juice (40ml), 3 - 4 mild fresh or bottled sweet capsicum or peppers (150g)

method -

• remove any extra fat from skinless chicken and cut into large bite size pieces and place into bowl
• blend mustard, oil, yoghurt, ginger, cumin, coriander, turmeric, lemon juice and sweet capsicum or peppers until smooth
• mix marinade into chicken and refrigerate over night or for 4 - 6 hours
• cook on grill or barbecue until just done
• serve with rice and salad.

Nutrients per serve : KJ 728, Calories 173, carbohydrates (grams) 1.4, fat (grams) 5.5

---

chocolate mousse¹ serves 12

ingredients - 3 tsp gelatine (9g), 1½ tabsp cocoa (15g), ½ cup water (125ml), 1 can 'Bear Brand' ™ reduced fat chilled evaporated milk (375ml), ½ cup sugar (110g) or equivalent substitute, 1 tsp vanilla (5ml)

method -

• add gelatine and cocoa to water in a measuring cup and stir to form a smooth paste
• heat in microwave until gelatine melts
• place chilled evaporated milk in a chilled mixing bowl and beat until thick
• beat in sugar, vanilla, hot cocoa and gelatine mixture
• Pour into 8 glass dishes and refrigerate until set
• serve with low fat ice cream and if desired, finely chopped hazelnuts

Nutrients per serve : KJ 337, calories 82, carbohydrates (grams) 14, fat (grams) 1.5


Note: 4 per cent Bear Brand” ™ will whip if well chilled but lower fat content evaporated milks will not eg. "Carnation Light"


Tips - If made with sweetener then KJ - 207, calories - 49 and carbohydrate is 5 grams per serve.

¹ recipes from Perth diet clinic

---

banana muffins² serves 10

These heavenly muffins can be varied according to the fruit available.

ingredients - 2 oz (50g) butter, 3 oz (75g) brown sugar, 1 egg,
8 oz (225g) flour (wholemeal or half wholemeal and half white),
2 mashed bananas, pinch of salt, 1 tsp (5ml) baking powder, 1 tsp (5ml) vanilla essence, 5 tsp (75ml) skimmed milk

method -

• combine all ingredients in a large bowl
• spoon into 10 non stick bun tins (or paper cases)
• bake at 190oC/375oF for approx 20mins

Nutritional information per muffin - calories - 164, protein – 4.1g, carbohydrate – 27g, fat – 5.3g

---

oatmeal biscuits² serves 24

ingredients - 3 oz (75g) wholemeal flour, 5 oz (150g) oatmeal, 1 tsp (5ml) vanilla essence, 2 tbsp (30ml) oil, 2 oz (50g) brown sugar, 2 oz (50g) chopped walnuts or raisins, 1 egg

method -

• mix all ingredients into a bowl
• place heaped tablespoonfuls on a non stick baking tray about 5cm apart as they will spread when cooked
• bake at 180 C / 350°F for 10 minutes

Nutritional information per biscuit - calories - 71, protein – 1.8g, carbohydrate – 9g, fat – 3.6g

² recipes from Anita Bean - The complete guide to Sports Nutrition, 2nd Ed, 1996.

---

easy angel food cake serves 12

ingredients - 1 1/2 c powdered sugar -- sifted, 1 c unbleached flour -- sifted, 1 1/2 c egg whites -- slightly beaten, 1 1/2 tsps cream of tartar, 2 tsps pure vanilla extract, 1/4 tsp salt, 1/4 tsp almond extract, 1 c granulated sugar

method -

• preheat oven to 375°C
• mix powdered sugar and flour in a mixing bowl; set aside
• in separate mixing bowl, beat egg whites, cream of tartar, vanilla extract, salt, and almond extract at high speed until well blended
• gradually sprinkle in granulated sugar, 2 tablespoons at a time while beating at high speed. Beat just until sugar is dissolved and egg whites stand in stiff peaks. Do not scrape sides of bowl during beating
• fold in flour mixture, about 1/4 at a time, with a rubber spatula just until flour disappears
• pour mixture into unprepared 10" tube pan. Cut through batter to break large air bubbles with metal spatula
• bake for 35 minutes. Remove from oven and set upside-down until cooled.

Nutritional information ; 0g fat (0% calories from fat); 4g protein; 40g carbohydrate; 0mg cholesterol; 94mg sodium

Source: www.low-fat-recipes.com

---

rustic lasagna serves 8

ingredients - 9 lasagna noodles, 2 cans (8 ounces each) low-sodium tomato sauce, 1 clove garlic (minced), 1 teaspoon fresh oregano or 1/4 teaspoon dried oregano, 1 package (10 ounces) frozen chopped broccoli, thawed, and squeezed of excess liquid, 1 cup shredded carrot, 1 container (15 to 16 ounces) part-skim ricotta cheese, 1/4 cup grated Parmesan cheese, 1 cup shredded part-skim mozzarella cheese

method -

• cook lasagna noodles according to package directions, but do not add salt
• while noodles are cooking, preheat oven to 350° F.  Spray a 13 x 9-inch baking dish with vegetable cooking spray; set aside
• in a small bowl, combine tomato sauce, garlic and oregano. Mix well.  In a medium bowl, combine broccoli, carrot, ricotta, and parmesan.  Mix well
• drain noodles in a colander.  Spread 1/2 cup of tomato sauce in bottom of prepared dish.  Place 3 noodles on top of tomato sauce.  Spread half of broccoli mixture over noodles.  Spoon 1/2 cup of tomato sauce over broccoli; place 3 noodles on top.  Spread with remaining broccoli mixture; top with 1/2 cup of tomato sauce
• top with remaining noodles and tomato; sprinkle mozzarella over top.  Bake until bubbling, about 45 minutes.  Place on a wire rack and cool for about 15 minutes; cut into squares.

Nutritional information - 268 calories; 8g total fat; (28% calories from fat); 16g protein; 32g carbohydrate; 27mg cholesterol; 294mg sodium

Source: www.lowfatcooking.about.com