It is currently Fri Dec 09, 2016 3:00 am

Free Newsletter

Symply Too Good To Be True RECIPES

Share your favorite healthy recipes here.

Moderator: Moderators

Symply Too Good To Be True RECIPES

Postby matchbox » Mon Nov 19, 2007 11:28 am

hey all, though we could start up a thread with Symply Too Good To Be True recipes. There was a similar one on the calking forum n i thought it was a good idea hehe. it's much easier to find them all too :D

Chicken Pizziola
book 1, p34

Serves 4
4 x 150g flattened raw chicken breasts (no skin)
1/2 cup (65g) lean diced ham
1/2 cup thinly sliced mushrooms
1/2 cup thinly sliced capsicum
1/2 cup chopped onion
1/2 cup diced tomato
1 tsp crushed garlic
1/2 tsp basil
4 dessert spoons tomato paste
1 cup grated light mozarella or tasty cheese

I won't type up the instructions - pizza is pretty self-explanatory really.

VARIATIONS: replace chicken breast with veal schnitzel 4 x 120g or lean rump stead 4 x 120g or add 4 sliced black olives to pizza topping and add 1g fat per serve

Nutrients (chicken) per serve: 8.5g fat, 1.0g fibre, 39.0g protein, 2.8g carbohydrate, 243 calories.
Have FAITH in yourself
Image
User avatar
matchbox
 
Posts: 1909
Joined: Thu Aug 23, 2007 4:05 pm
Location: Perth

Postby matchbox » Mon Nov 19, 2007 11:30 am

Butter Chicken
Serves 6

800g skinless chicken breasts
1 medium sized onion diced
1 teaspoon crushed garlic (in jar)
1/2 teaspoon crushed ginger (in jar)
1 teaspoon cinnamon
1 teaspoon tumeric
1 teaspoon dried coriander
2 teaspoons paprika
1/2 teaspoon cumin
1/8 teaspoon chilli powder
2 teaspoons chicken stock powder
60mls No Added Salt tomato paste
1 tablespoon Cornflour
1 x 375ml can Evaporated Light Milk

Cut chicken into bited sized pieces. Coat a large non-stick frypan or wok with cooking spray, saute chicken, onion, garlic and ginger until chicken pieces are nearly cooked. Add all the spices and stock powder. Combine with chicken for 1 minute. Add tomato paste and fold through chicken. Blend cornflour with milk then add to pan, stir continuously mixing well until boiled.

Nutritional Info (not including rice)
Cal 236
Fat 4.5g
Sat Fat 1.6g
Protein 36.5g
Sodium 386mg
Have FAITH in yourself
Image
User avatar
matchbox
 
Posts: 1909
Joined: Thu Aug 23, 2007 4:05 pm
Location: Perth

Postby matchbox » Mon Nov 19, 2007 11:30 am

BERRY DREAM
Serves 8

2 cups frozen mixed berries
3/4 cup CHILLED evaporated light milk
2 x 200g tubs diet berry yoghurt
1 sachet lite raspberry jelly crystals
1/4 cup boiling water

DIRECTIONS
Before starting make sure evaporated milk is chilled.

Semi-defrost berries.

Using an electric beater, beat chilled evaporated milk until thick and stiff peaks form.

Pour in yoghurt then add berries and beat until well combined.

Dissolve jelly crystals with boiling water, pour into bowl beating until all mixture is blended (there should still be small pieces of berries through mixture).

Either leave in bowl or divide into 8 dessert dishes.

Refrigerate until set.

VARIATION: replace mixed berries with any frozen berries of your choice.

NUTRITIONAL INFORMATION - per serve
fat - total 0.5g, saturated 0.2g
fibre 1.7g
protein 4.4g
carbs 8.7g, sugar 6.4g
kilojoules 251, calories 60.
Have FAITH in yourself
Image
User avatar
matchbox
 
Posts: 1909
Joined: Thu Aug 23, 2007 4:05 pm
Location: Perth

Postby matchbox » Mon Nov 19, 2007 11:31 am

http://www.symplytoogood.com.au/pages/d ... e_id=38543

Mud Cake
Serves: 14

You will need....
CAKE
28 squares (125g) good quality cooking chocolate
½ cup (125g) Flora Light® margarine
1 cup sugar
2 teaspoons instant coffee
1 cup water
½ teaspoon bicarb soda
½ cup apple sauce (in jar)
2 egg whites
1½ cups plain flour
¼ cup cocoa
cooking spray

ICING
2 level tablespoons cocoa
1 cup icing sugar
1½ teaspoons (7.5g) Flora Light ® margarine
about 1 tablespoon skim milk

Method...

Preheat oven to 180ºC fan forced.

To make cake: Place chocolate, margarine, sugar, coffee and water into a ceramic dish. Microwave on medium-low for 2 minutes, stirring ingredients then return to microwave for another minute. Stir until all ingredients are dissolved. Stir bicarb soda into apple sauce (it will froth) then add to bowl. Add egg whites and mix well. Sift all the flour and cocoa into bowl then gently fold ingredients until combined. Pour mixture into a 19cm (8”) round cake tin coated with cooking spray and bake 45- 50 minutes or until cake springs back when lightly pressed in centre. When cool spread icing over cake.

To make icing: Sieve cocoa and icing sugar, add margarine and milk and mix until a smooth icing is made. Spread over cake. Refrigerate.

FOOTNOTE: Mud cakes tend to crack a little on top.

A traditional mud cake has around 50gms of fat a serve.

NUTRITIONAL INFORMATION
PER SERVE
FAT TOTAL 7.7g
SATURATED 2.7g
FIBRE 0.9g
PROTEIN 3.2g
CARBS 36.9g
SUGAR 24.4g
SODIUM 56mg
KILOJOULES 943 (cal 225)
GI RATING Medium

DIETITIAN’S TIP: Everyone’s favourite! People with diabetes enjoy this one only on special occasions.
Have FAITH in yourself
Image
User avatar
matchbox
 
Posts: 1909
Joined: Thu Aug 23, 2007 4:05 pm
Location: Perth

Postby matchbox » Mon Nov 19, 2007 11:32 am

http://www.symplytoogood.com.au/pages/d ... e_id=38241

Penne Pasta in Creamy Bacon Sauce
Book 4 Page 16
Serves:4

You will need
3 cups dried penne pasta
cooking spray
¾ cup onion or shallots diced
1 teaspoon crushed garlic (in jar)
¾ cup bacon short cuts diced
1 x 375ml can evaporated light milk
¾ cup skim milk
1 tablespoon grated parmesan cheese
1 sachet Garden Harvest creamy mushroom cup a soup (Continental®)
1 teaspoon salt reduced chicken style stock powder (Massel®)
1 tablespoon cornflour
pepper to taste

Method
Follow cooking instructions on pasta packet, leave to one side. Coat a large saucepan with cooking spray, saute onion, garlic and bacon until browned. In a small bowl place both milks, parmesan cheese, soup sachet, stock powder, cornflour and whisk together. Add to saucepan, stirring continuously until boiled. Fold pasta gently through sauce until heated through. Pepper to taste.

NUTRITIONAL INFORMATION - PER SERVE
FAT TOTAL 8.1g
SATURATED 3.7g
FIBRE 3.0g
PROTEIN 23.4g
CARBS 67.9g
SUGAR 14.8g
SODIUM 494mg
KILOJOULES 1852(cals 441)
GI RATING Low
Have FAITH in yourself
Image
User avatar
matchbox
 
Posts: 1909
Joined: Thu Aug 23, 2007 4:05 pm
Location: Perth


Return to Healthy Recipes

Who is online

Users browsing this forum: No registered users and 1 guest