Tag Archives: low cal

Low Cal Spicy Vegetarian Soup

23 Aug


What you will need:

3 cups of your choice of diced vegetables, I used carrots, potato, onion, celery, swede and parsnip
2 tablespoons Salt Reduced Vegetable stock powder
4 cups water
1 tablespoon minced garlic
1 tablespoon minced chilli
1 teaspoon chilli flakes
1 teaspoon olive oil
Salt and Pepper for seasoning

What to do:

In a large saucepan or pot heat the oil and add the minced chilli and garlic
Add in the vegetables and cook until all are coated
Add in the water and stock and bring to the boil.
Season with the chilli flakes, salt and pepper.
Cook until the soup thickens and the vegetables greatly collapse.
You may puree the soup if you wish.

Serves 4 with less than 200 cal per serve, depending on the vegetables you use.

Vegetable Fritters with Cottage Cheese

17 Aug


What you will need:
1 egg
1/2 skim Milk
1/2 SR Flour
1/2 Small capsicum, diced
1 Zuccinni, grated
1 cup baby spinach leaves
4 Tablespoons Cottage Cheese (Extra for serving)
1 Tablespoon Minced Garlic
1 Tablespoon Minced Chilli
2 Tablespoons Tomato Relish (This really adds flavour!)
Oil for frying

What to do:
Sautee the Capsicum in a small amount of oil with the chilli and garlic.
Add in the Spinach leaves and cook until wilted.
Remove from the heat and allow to cool
In a large bowl whisk together the milk and egg
Gradually sift in the flour while continuing to whisk
Add the grated zuccinni, capsicum, spinach, cottage cheese and relish into the egg mix.
Stir until combined and form into patties.
Lightly fry each patty until slightly brown.
Remove from pan and absorb any excess oil using a paper towel.
Serve with extra cottage cheese and relish/.
Makes about 6 medium sized fritters.

Easy 180 Calorie Veggie Egg Pies

15 Aug


What you will need…
2 Free Range eggs
1/2 cup skim milk
4 Tablespoons of Light Ricotta/Cottage Cheese
1 Tomato, very ripe and diced roughly
1 cup baby spinach leaves
1/2 white onion, diced finely
1 tablespoon Minced Chilli
1 Tablespoon Minced Garlic
1 teaspoon Olive Oil, for frying

What to do…
Preheat oven to moderate
Heat oil in the frypan add the chilli, garlic and onion.
Cook until onion becomes transparent.
Add in the tomato and spinach. Cook until the spinach wilts.
Remove from the heat and stir in the ricotta or cottage cheese.
In a small bowl whisk together the eggs and milk.
Spoon the vegetable and cheese mixture evenly into 2 small baking dishes and pour over the whisked eggs and milk.
Season if desired and bake in the oven for about 15 minutes or until the egg has set.
Serves 2 and has approx. 180 Calories per serve!


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