Weight Loss Diet Recipes

Position : An obese person with heart disease problem Job Description : Prepare a healthy diet for this person. Qualification : The prepared diet should be low in calories with ingredients good for the heart. Some examples are as follows: Breakfast Scrambled Eggs with Smoked Salmon Ingredients 2 eggs 1 egg white 2 tbs low-fat milk 2 slices Burgen oatbran & honey bread, toasted 20g spinach leaves 30g smoked sliced salmon 1 tbs chopped chives Instructions Beat eggs, egg white and milk together with a fork until well combined. Heat a small non-stick frying pan over medium-low heat. Add the spread and swirl until almost melted. Add egg mixture and cook for about 40-50 seconds until egg starts to set around edges of the pan. Gently push the set egg into centre, tilt pan to allow uncooked egg to run to edges. Cook 10-15 seconds then remove from the heat, push edges into centre again. Season with freshly ground black pepper. Place toast on serving plates. Top with spinach leaves and smoked salmon. Spoon over the scrambled eggs, sprinkle with chives and pepper and serve. Lunch Lettuce Cups with Ricotta and Almonds Crisp lettuce filled with smooth ricotta, almonds, raisins and lean roast chicken. Ingredients 1/2 cup raw almonds, roughly chopped ¼ cup raisins, roughly chopped 2 tbs finely chopped chives 1 tbs lemon juice 1 tbs extra-virgin olive oil 6 baby cos lettuce leaves 1 cup reduced fat fresh ricotta 1 chicken cooked breast diced Instructions Roast chicken breats for 20 minutes, then dice into small pieces. Combine the almonds, raisins, chives, lemon juice, oil and freshly ground black pepper in a medium bowl. Arrange three baby cos leaves on each plate, top each with ricotta then almond salad mixture, chicken and serve. Dinner Baked rice and zucchini Ingredients 3/4 cup brown rice 1 tb extra virgin olive oil 2 onions, chopped 4 cloves garlic, finely chopped 500g green zucchini, scrubbed, but not peeled, thinly sliced 500g yellow zucchini, scrubbed, but not peeled, thinly sliced 2 tbs fresh oregano leaves, coarsely chopped 1 punnet cherry tomatoes, halved heaped 1/3 cup low-fat ricotta 1/4 cup freshly grated parmesan Instructions Preheat oven to 200 degree C. (180 degree C. fan forced). Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling. Pumpkin Soup with Star Croutons Ingredients 1 leek, pale section only, sliced 500g pumpkin, peeled, chopped 350g kumara, peeled, chopped Cooking oil spray 2 cloves garlic, crushed 3 teaspoons ground cumin 1 litre (4 cups) salt-reduced vegetable stock 420g can Edgell Red Kidney Beans, rinsed 4 slices Burgen Oatbran & Honey Bread 1⁄2 cup Bega Extra Light grated tasty cheese 1⁄3 cup chopped flat-leaf parsley Instructions Spray vegies with oil. Heat a large heavy-based saucepan over moderate heat. Cook and stir leek for 2 minutes. Add remaining vegies and garlic. Cook and stir for 2 minutes or until well combined. Add cumin; cook and stir for 30 seconds or until fragrant. Stir in stock. Bring to the boil. Reduce heat; simmer for 25 minutes or until vegies are tender. Cool slightly. Process pumpkin mixture, in batches, until smooth. Place soup in a clean pan. Add beans; cook and stir over low heat for 3-4 minutes or until hot. Meanwhile, preheat an oven-grill to high. Using a 4cm star pastry cutter, cut stars from bread. Spray stars with oil. Place on a baking tray. Cook under grill for 1 minute. Turn; sprinkle with cheese. Grill for 1 minute more or until cheese melts. Ladle hot soup into bowls. Top with star croutons and parsley Snacks Iced Fruit Kebabs Ingredients 1 kg watermelon 3 large mangoes 200g strawberries 3 kiwifruit 8 bamboo skewers (soak before using) Instructions Remove the rind and seeds from the watermelon, cut into 1.5cm thick slices and use a star cutter to cut shapes from the flesh. Cut the strawberries in half. Cut the cheeks from the mango stone, remove the skin then cut each cheek into thick slices. Remove the skin from the kiwifruit and cut into 1.5cm thick slices. Thread the fruit onto bamboo skewers and place on a paper-lined non stick baking tray. Cover with plastic wrap and freeze until solid. Contact Person : Heart Foundation (www.heartfoundation.org.au) Email : Other Information : Some ingredients above help weight loss or are good for the heart. For example, salmon provides omega-3 which increases metabolic rate and helps fat burning. Fruit provides the fruit sugar (fructose) for energy with low amount of fat while oat provides fiber to facilitate bowel movements.