ANA'sSoilders

Half a tin of Mac and cheese, 149 cals, from Asda
Half a tin of baked beans, under 150 cals too
120G sardines in brine, under 150 cals
Any 120g fish in brine or spring water, stay away from oil and tomato sauce these are more fattening
A full tin of Baby carrots, asda brand of course, is 198 cals!!!
100 grams of baby corn cobs
Apro soya tofu mince
Apro soya tofu pieces
Apro soya milk unsweetened, honestly i swear by the stuff!!!!

Now for the baby food
chicken
lamb is a must and very nice
beef
vegtable is the lowest call

 

QUICK ROAST CHICKEN AND CAPONATA SALAD

SERVES 4/ PREP TIME= 10 MINUTES/ CALS=160/ FAT=5G/ PER SERVING.

INGREDIANTS

• 300g cooked , skinless chicken, shredded or cut into bite sized peices.
• 200g red and yellow cherry tomatoes, halved.
• 150g roasted peppers from the deli selection or a jar.
• small handfull of fresh basil leaves, roughly chopped.
• small handfull of fresh parsley leaves, roughly chopped.
• 2tbsp pitted black olives.
• 1tbsp of runny honey.
• 2tbsp of red wine vinegar.
• 1tbsp of extra-virgin olive oil.

METHOD

1. Mix the chicken, tomatoes, peppers, aubergines, herbs and olives together in a bowl.
2. Mix the honey, vinegar and oil together  to for a dressing  and pour over the salad. season well and then toss to mix. Divide among four plates opr bowls and serve immediatley.

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HOT SMOKED TROUT AND ROCKET OMELETTE ROLLS

MAKES 12/ SERVES 4/ PREP TIME= 15 MIN/ COOKING TIME=10/ CALS=192/ FAT=16G/ PER SERVING 3 ROLLS

INGREDIANTS

• 150g rocket.
• 5 eggs, lightly beaten with 1tbsp of water.
• small handful fresh chives, chopped.
• 1 tbsp olive oil.
• 100g very low fat cream cheese.
• 250g hot smoked trout, flaked
• 2tbsp salmon roe (optional)

METHOD

1. Chop half the rocket and add to the eggs with the chives, a little salt and plenty of black pepper. Heat a few drops of oil in a medium non-stick frying pan and add a third of the egg mixture.
2. Cook untill just setting on top and golden underneath, then flip over and cook for a further minute. Turn out onto a plate and repeat twice more with the remaining egg mixture to make three omelettes. Set aside to cool.
3. Spread the cheese over the omelettes and scatter with the trout and remaining rocket. roll up like a swiss roll and cut each into 4 pieces.
4. Stand the rolls upright to serve, and top with salmon roe, if using.

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GREEK STYLE CHUNKY SOUP

• 1/2 a tin of peeled tomato
• black olives, need these in diet because the good oil gets rid of cellulite, if you don't like hold your nose
• 1 rasher of bacon

Put half a tin of peeled tomato in a pan and boil untill juice has almost dried,while doing this cook bacon in shallow fry
take of heat and mash up, take bacon off heat when done and cut up.
put it into blender and serve in a bowl.

 

Ingredients:
1 - 46 oz. can V8 juice
1 - 14.5 oz. can of diced tomatoes
6 medium stalks of celery (approx. 1 cup)
1/2 medium cabbage, red or green (approx. 6 cups)
1 medium onion (approx. 1 cup) (Lillie prefers the sweet onions such as Vidalia)
6 medium carrots (Or pre-sliced to equal 1 1/2 cups)
2 medium green peppers (approx. 2 cups) (red and/or yellow can also be used)
1 envelope of Lipton Beefy Onion Soup Mix
1 - 14 oz. can Swanson's Lower Sodium Beef Broth
1 beef oxo cube
1 tsp. garlic powder
1/2 tsp. black pepper... or to taste


Directions:
Chop and dice veggies. Add all ingredients into a large stock pot. Add water if necessary to bring liquids to almost twice the depth of the veggies in the pot. Bring to a boil, and stir as needed. Cook on low  heat for about 2 hours... or until all the veggies are soft.
Other seasonings such as curry, parsley, or any other spices or herbs to suit your taste.
You may substitute Low Sodium V8 Juice and the resulting Sodium will be 321mg instead of 476mg per serving.


Recipe makes about 18 - 1 cup servings

Nutrition Facts per Serving (one cup):
Calories 50
Calories from fat 2
Total Fat 0.2g
Saturated Fat 0g
Cholesterol 0 mg
Sodium 476 mg
Total Carbohydrate 10.4g
Dietary Fiber 2.4 g
Protein 1.5g 
 

Ingredients:
2 Tbs. oil, best if you use olive oil
4 parsnips cut into 1/2 inch pieces (this is about 1 lb. of parsnips)
4 ribs celery sliced
1 turnip cut into 1/2 inch pieces (3/4 of a pound)
1 jalapeno pepper, seeded and chopped
1 Tbs. chopped garlic
2 tsp. salt
1/2 tsp. cayenne pepper
16 cups reduced fat, low sodium, chicken broth
7 cans (5 oz. each) of chicken, or 5 cups (1 1/2 lbs) fresh chicken (cooked)
1 bag (16 oz.) frozen carrots
1 box (10 oz.) frozen broccoli florets
1 box (10 oz.) frozen chopped collard greens
1 1/2 cups frozen chopped onions
1/4 cup lemon juice
1/4 cup chopped fresh dill or 1 tbs. dried dill.

Cooking Instructions:
Using a large pot, heat the oil over a medium head. Add the parsnips, celery, turnip, jalapeno pepper, garlic, salt and cayenne pepper. Cook all the vegetables until the are crisp-tender...this should take about 15 minutes. Add the broth, chicken, carrots, broccoli, collard greens, onions, lemon juice and dill. Bring it to a boil, reduce heat and let it simmer for 5 minutes.

This will make 26 cups of soup.

Ingredients:
1 Cup Fat Free Sour Cream
3 Tablespoons Lemon Juice
1/4 Teaspoon Pepper
1/4 Teaspoon Hot Sauce
1 Clove Garlic, minced
6 Skinless, Boneless Chicken Breasts
2 Teaspoons Dry Mustard
1 1/2 Teaspoons Thyme
1 Teaspoon Paprika
1/2 Teaspoon Pepper
1 (5 Oz) Package Melba Toast
Cooking Spray

Directions:
Preheat oven to 375°.
Combine first 5 ingredients in a plastic bag.
Add chicken and shake to coat.
Refrigerate over night.
Combine remaining ingredients in a food processor.
Place 1/2 mixture in a bowl.
Reserve the rest for another use.
Remove chicken from bag and dredge in crumb mixture.
Place on a pan like a cookie sheet or an 11 x 7” pan.
Bake for 40 minutes or until done.

Recipe makes 6 servings
Serving Size = 1 Chicken Breast

Nutrition facts per serving:
Calories 192
Total Fat 6.2 g
Protein 20.2 g
Carbs 10.9 g
Fiber .8 g
Chol 59 mg
Iron 1.1 mg
Sodium 603 mg
Calc 64 mg