Monday, March 1, 2010

Low fat Tuna Mornay

(serves 4)


2 cans tuna in brine (425g each), drained 

1 tsp chicken stock powder, reduced salt 

1 small brown onion, diced 

1 Tbsp plain flour 

2 tsp reduced fat margarine 

2 sachets single serve light mushroom soup 

2 cup skim milk 


Microwave onion in a little water on High for 5 minutes.

Melt margarine in medium-sized saucepan, add flour, mix well. Gradually beat in milk (use whisk to avoid lumps) until white sauce is made. 

Add soup, stock powder and mix well. Stir in tuna, onion. Bring to boil, simmer for 5 minutes.

Nutritional info

Cals - 431
Kjs - 1799
Fat - 5.5g
Sat - 2.3g
Fibre - 5.1g
Prot - 70.0g
Carb - 24.0g
Sugar - 12.3g
Sod - 1186mg

Credit is due to Calorie King where i found the recipe.

Note:- the accompanying picture is actually a serve over thin spiral pasta that was used for my hubbys lunch the next day. The nutritional info is without pasta. I also added mushroom.

It does kind of look a ittle worse for wear but i can assure you that the taste is A+++. Even my finicky eaters scoffed it down.

Salad with corn thin croutons

(serves 1)

This recipe is just a basic garden salad with some added extras for fullness:-




Baby Spinach leaves

Hard boiled egg

Rainbow salad mix (from woolworths, Thin strips ofCarrot, Beetroot and Broccoli stems)

25g of light spreadable cream cheese

2 corn thins (Soy & Linseed) broken into small chunks.

Slice or dice - whichever you like, your ingredients and arrange on your plate to suit.

Easy, Peasy.

Nutritional info

Cals - 232
Kjs - 975
Fat - 9.3g
Sat - 4.4g
Fibre - 5.1g
Prot - 15.1g
Carb - 18.3g
Sugar - 10.2g
Sod - 186mg

Sunday, December 20, 2009

Homemade sausage rolls


1kg sausage mince

1/2 onion

1 potato

1 carrot

250g cheese (i do use reduced fat cheese)

1 tsp minced garlic

1 tbs dried chives

1 tbs dried parsley

1 egg

puff pastry (at least 6 sheets)

milk to brush over pastry

Pre-heat your oven to 200c

Grate onion, potato, carrot and cheese

In a large bowl add sausage mince, grated ingredients, chives, parlsey and egg and mix thoroughly with your hands

Slice a sheet of pastry in half horizontally and along the edges of both halves, spread a 'log' of the mixture approx an inch and a half wide

Brush a little milk along the center cut line

Carefully fold your 'log' of mixture with its pastry base over and continue to roll it until it reaches the center cut

Do the same for the other side

Brush both rolls with milk and cut in half, and in half again to make 4 per roll. ( you can make them smaller or larger as you'd like

Coat a baking tray with cooking spray and places your sausage rolls on the tray

Place tray on top shelf and cook for 15 - 20 mins or until golden brown

Repeat steps 4-8 with the rest of the pastry sheets

Nutrtional info

Per sausage roll

Cals - 130
Kjs - 546
Fat - 7.5g
Sat - 3.2g
Fibre - 0.2g
Prot - 5.7g
Carb - 11.8g
Sugar - 0.6g
Sod - 305mg

NB: You can add other ingredients to these. eg: finely diced mushroom or capsicum, grated zucchini etc....

After the first batch tray i found i no longer needed to use cooking spray

Also, depending on how much mixture you use per roll determines how many sheets of puff pastry you will need

Saturday, December 19, 2009

Protein salad

(serves 1)
50g lean ham, sliced into thin strips
1 tomato, sliced
1 carrot, cut into sticks
1 celery, cut into sticks
1 mushroom, sliced
3 capsicum rings, cut into 3rds
1 spring onion, cut into 3rds
1 egg
1 tsp red fat marg
1 tbs light mayo
Curry powder and pepper to taste
sprig parsley

After hard boiling the egg, cut it in half and scoop out the yolk
Add the margarine,mayo, curry powder and pepper and mix well
Spoon mix back into egg halves

Arrange salad on the plate any way you like, add the two egg halves and top with parsley sprig

Nutrtional info

Per serve

Cals - 278
Kjs - 1168
Fat - 10.1g
Sat - 3.5g
Fibre - 9.2g
Prot - 20.7g
Carb - 62.7g
Sugar - 20g
Sod - 900mg

Fruit salad

Well i'm not posting instructions on how to combine all ingredients in 1 bowl. Thats pretty basic, but i will tell you the fruit we used.









and passionfruit pulp (to keep moist)

We didn't add the normal staples or rock melon or honey dew as they are not like among my family. My kids and hubby did add a small amount of sara - lee Mango passion swirl icecream but i stuck with just the fruit.

Moist fruit cake

Another Annette Syms recipe, this time from Symply too good to be true vol 1.

Ours turned out darker than the recipe in the book. 2 were for my family and one for my mother and both have the same dark tint. It smells divine and i'll upload another picture once we have cut into it.

(makes 10 slices)

2 cups of S.R flour

3 cups (500g) mixed dried fruit

3 egg whites

1 cup mashed pumpkin (250g raw)

1/2 cup water

1 tsp bicarb soda

1 tsp mixed spice

Preheat oven 180 c

Place fruit, sugar, spice and water in a saucepan and boil for 3 mins

Stir in bicarb soda and leave to cool

Boil or microwave pumpkin, drain and mash then leave to cool

Mix pumpkin and fruit together and stir the egg whites in well

Fold in flour

Pour mixture into 19cm (8inch) round tin coated with cooking spray and bake for aprox 1 hour


Replace pumkin with sweet potato and increas count by 70kj (17 cals) per slice.

Nutrtional info

Per slice

Cals - 287
Kjs - 1203
Fat - 0.85g
Fibre - 0.4g
Prot - 5.2g
Carb - 62.7g

Savoury scone scrolls

This recipe is by Annette Sym in her Symply too good to be true vol 3.

It's chrissie time and normally i'd be baking a hell of a lot of full fat goodies, but this year i'll be doing the low fat versions as much as possible.

(makes 12)
Scone dough
2 and 1/4 cups S.R flour
2 tbs red fat marg
1 egg white
4/4 cup skim milk
pinch salt
cooking spray
extra skim milk for brushing
extra flour for rolling dough

1/2 cup 25% red fat cheese, grated
2 tbs parmesan cheese
1/2 cup sliced shallots
1/2 cup diced capsicum
1 cup diced lean ham

Preheat oven to 220c(fan forced)
Place flour and salt in large mixing bowl
Melt margarine and add to milk
Using a fork, beat egg white into mil until combined
Pour into flour mix and fold together
Place dough on a well floured surface and roll out into and oblong shape 32x24cm in size (widest side nearest yourself)
Brush with a little extra milk.
In a small bowl combine all of the filling ingredients and sprinkle evenly over the dough
Starting from the widest side, roll dough away from yourself anding with the edge underneath to form a tight roll
Cut roll in half and then half again and cut each piece into 3 slices totalling 12 slices
On a flat baking tray coated with cooking spray, place scones flat side down touching each other in a round cluster. Brush with a little milk and bake 12-15 mins.

Nutritional info
Per scroll
Cals - 134
Kjs - 561
Fat - 3.3g
Sat - 1.4g
Fibre - 1.0g
Prot - 6.0g
Carb - 19.7g
Sod - 304

I found the 15 mins to be too much and although my first batch yeilded 12, they were quite large so my second batch yeilded 15. The nutritional info is for 12 scones.