If you want to eat healthy and lose weight, prepare your own low fat, low-kilojoule fare at home. Minimize your time in the kitchen, with these delicious recipes.
Ingredients and Method
If you want to eat healthy and lose weight, prepare your own low fat, low-kilojoule fare at home. Minimise your time in the kitchen, with these delicious recipes.
Serves: 4
Prep Time: 7 minutes
Cook Time: 7 minutes
Nutrition Score per serving:
2030 kiljoules, 2g calcium, 64g carbs, 15g fat, 6g fiber, 23g protein
Ingredients:
3 cups “10-minute” instant cooked brown rice
1 block firm tofu
1 tablespoon sesame seeds
2 tablespoons olive oil
1/2 cup bottled sauce
1/2 cup water
1 package Asian frozen vegetable medley mix
Directions:
Prepare brown rice according to directions on box. While rice is cooking, cut tofu into 1-inch chunks. Sprinkle with sesame seeds. Heat olive oil in a large skillet or wok over medium-high heat. Add tofu and brown on all sides (about 1-2 minutes).
Remove from pan and place on a serving platter. Add Szechwan sauce and water to pan. Stir until combined, then add frozen vegetables, stirring often until vegetables are cooked through (about 3-4 minutes). Add more sauce or water if needed. Pour over tofu. Ladle stir-fry mixture over brown rice. Serve immediately.
Boost Nutrition:
Stir in 2 cups of frozen baby spinach and 2 cups of frozen chopped carrots along with frozen veggies to add 83 kilojoules, 2g fiber, 37 mg calcium, folate, vitamin A, magnesium and iron. Stir in medium-raw frozen shrimp along with vegetables to add 255 kilojoules, 1g fat, 12g protein, 22mg calcium and zinc.
