Recipes for Weight Loss: Kidney Bean and Raisin Salad

Healthy main meal salad

Kidney bean and raisin salad is delicious; the sweet raisins really complement the beans well. Raisins are a good source of iron and if you drink a glass of pure fruit juice with this (such as orange, cranberry or grapefruit) the vitamin C will help your body absorb the iron more efficiently.

Kidney bean and raisin salad per serving

198 calories

33g carbohydrates

3g fat

10g protein

Preparation time: approximately 20 minutes

Serves: 6

Kidney bean and raisin salad ingredients

½ red onion, finely chopped

2 tbs of olive oil

3 carrots, finely grated

3 tbs of balsamic vinegar

1 green capsicum, finely chopped

50g raisins

3 large tomatoes, diced

475g can kidney beans

Salt and pepper to taste

o    Put the onion, olive oil and balsamic vinegar into a large bowl and stir together, add the carrot, tomatoes, raisins and pepper.

o    Toss the vegetables in the dressing in the bowl. Add the kidney beans and mix well.

o    Season to taste and serve.

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Recipes for Weight Loss: Pork Burger Recipe

Low fat burger meal

Compared to your average burger pork burgers are much lower in fat. You can use lean minced beef or turkey mince if you prefer. Coupled with a roll and salad this makes a balanced meal.

Pork burger per serving

208 calories

13g carbohydrates

6g fat

26g protein

Preparation and cooking time: 30 minutes

Serves: 4

Pork Burger ingredients

450g lean minced pork

3 tbs sage and onion stuffing mix (made with 6 tbs boiling water)

100g dried apricots, finely chopped

1 small onion, finely chopped

2 tsp of vegetable oil

Black pepper

Sweet corn relish

Bread rolls

Salad

o    Preheat the grill to high, mix all the ingredients together (excluding the oil) and season with the black pepper.

o    Shape into eight burgers and brush each burger with a little oil. Grill each burger for 4 minutes on each side.

o    Serve with rolls, sweet corn relish and salad.

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Recipes for Weight Loss: Lamb stew

Healthy lamb main meal

Red meat such as lamb is a good source of iron and should be incorporated into a healthy diet. Serve lamb stew with potatoes or rice and roasted vegetables such as carrots, parsnips, cherry tomatoes and zucchinis.

Lamb stew per serving

450 calories

35g carbohydrates

18g fat

35g protein

Preparation and cooking time: approximately 2 hours

Serves: 4

Lamb stew ingredients

500g lean lamb, diced

2 tbs plain flour

2 tbs vegetable oil

1 medium onion, diced

2 carrots, diced

50g finely chopped apricots

3 sticks of celery, diced

600ml vegetable stock

1 tsp dried rosemary

Black pepper

o    Toss the meat in the flour. Heat the oil in a pan and fry the meat in batches.

o    Remove the meat from the pan and fry the onion until golden brown.

o    Add the meat, carrots, celery, apricots to the pan with the stock and rosemary.

o    Bring to the boil, reduce the heat and simmer gently for 1½ hours until the meat is tender.

o    Add pepper to taste and serve.

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Recipes for Weight Loss: Chinese Duck Stir Fry Recipe

Healthy main meal duck dish

Chinese duck stir fry is full of vegetables, all of which count towards your ‘five a day’ and help contribute to your fibre intake. The different coloured vegetables help provide a range of antioxidants that help prevent heart disease and cancer.

Chinese duck stir fry per serving

580 calories

62g carbohydrates

20g fat

40g protein

Preparation and cooking time: 20 minutes

Serves: 2

Chinese duck stir fry ingredients

85g noodles

2 tbs sherry

1 tbs soy sauce

2 tbs olive oil

1 clove of garlic, finely chopped

2 carrots, sliced finely

1 green capsicum

100g skinless duck breast, sliced finely

o    Cook the noodles according to the instructions on the packet and drain the cooking water.

o    Heat half the oil in a pan and gently fry the garlic, carrots and pepper until they are tender.

o    Heat the rest of the oil in the pan and fry the duck until golden brown.

o    Blend the sherry, soy sauce and a tablespoon of water in a bowl. Toss the noodles in the pan with the vegetables.

o    Add the soy sauce mixture to the pan and heat for a further 2 minutes on a medium heat. Serve.

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Recipes for Weight Loss: Chicken Pasta Salad

Low calorie main meal pasta dish

Chicken pasta salad is great in the summer for a picnic or a barbecue  The chicken provides valuable protein that is low in fat and calories.

Chicken pasta salad per serving

495 calories

71g carbohydrates

17g fat

19g protein

Preparation and cooking time: 30 minutes

Serves: 4

Chicken pasta salad Ingredients

350g pasta shapes

½ small onion, finely diced

1 avocado, finely diced

4 carrots, finely grated

2 tbs balsamic vinegar

1 tbs olive oil

200g finely shredded chicken

Freshly ground black pepper

o    Cook the pasta as per the instructions on the packet. Chop all the salad ingredients and mix with the balsamic vinegar and 1 tbs of the olive oil. Season to taste with the black pepper.

o    Drain the pasta and stir in the salad ingredients and chicken and serve.

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