Super Simple Salmon

A simple yet delicious salmon made with a few non-fancy ingredients.

Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 304

Ingredients

• Garlic powder - 1 tbsp
• Dried basil - 1 tbsp
• Salt - 1/2 tsp
• Salmon fillets - 4 (6 ounce each)
• Butter - 2 tbsp
• Lemon wedges - 4

Method

1. Thoroughly mix together the garlic powder, basil, and salt in a small bowl.

2. Sprinkle the mixture in equal amounts onto all the salmon fillets and rub it in.

3. Melt the butter in a skillet over medium heat.

4. Cook the salmon in the butter until browned and flaky, about 5 minutes per side.

5. Serve each piece of salmon with a lemon wedge.

Simple Sauteed Sesame Chicken

 

A simple, healthy and more savory version of a sesame chicken that can be made with flour or even gluten-free flour mix. Best served with steamed rice and vegetables (e.g. broccoli, carrots, and water chestnuts). 

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 6

Calories: 253

Ingredients

• Chicken breast halves - 4
• Salt - 1 tsp
• Ground black pepper - 1 tsp
• All-purpose flour - 2 tbsp
• Red pepper flakes - 1 tsp
• Garlic powder - 1 tsp
• Onion powder - 1/2 tsp
• Low-sodium soy sauce - 3 tbsp
• Sesame oil (toasted/regular) - 2 tbsp
• Honey - 2 tsp (optional)
• Olive oil - 1 tbsp

Method

1. Cut chicken breasts into 1 1/2-inch slices about 1/4-inch thick.

2. Season with salt and pepper.

3. Combine flour, red pepper flakes, garlic powder, and onion powder in a large bowl.

4. Add chicken and toss well.

5. Add soy sauce, sesame oil, and honey; stir to coat.

6. Heat olive oil in a skillet over medium-high heat. Add chicken and cook, stirring occasionally, until golden brown and juices run clear, 10 to 15 minutes.

Mac & Cheese

This is a low calorie creamy and delicious recipe which is made from only four ingredients and yet tastes as good as any rich Mac & Cheese versions!

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Serves: 4 to 6 servings

Ingredients

• Low fat milk - 2 1/2 cups
• All purpose flour - 1/4 cup
• Pasta (elbow or any other)  - 12 oz. (about 4 cups)
• Low fat cheese (shredded or thinly sliced) - 8 oz.
• Salt - 1/2 teaspoon
• Pepper - to taste

Instructions

1. Cook the pasta as per package directions, drain the water and keep aside.
2. Whisk together the milk and flour. 
3. Pour this mixture into a large sauté pan and bring it to a boil. 
4. Once the boiling starts, reduce the heat to low.
5. Cook and stir on low heat for about 10 minutes or until the mixture thickens. (Note: Keep stirring the mixture as it easily burns)
6. Remove the pan from heat. 
7. Stir in the cheese, salt and pepper. (Note: Do not cook the sauce once the cheese has been added)
8. Add the previously cooked pasta and mix thoroughly. 
9. Serve hot.

Boiled Rice

Boiled rice forms an important part of many meals. They can be served as a main dish with soupy sauces or fried food.

Serving: 3

Ingredients

• White rice - 1 cup
• Salt - 1 teaspoon
• Oil - 1 table spoon
• Water - 2 cups

Method

1. Soak the rice in surplus water and set aside for 15 minutes.
2. Drain all the water from the rice.
3. Heat oil in a pan and add the rice in it. Fry for a minute or two.
   
   

   

   
   
4. Add salt and water and mix well.
   

   
   
5. Cover with a lid and cook on medium high heat. 
6. Once the water starts to boil, keep checking the rice after intervals. Note: Cook with lid on.
7. Once the water seems almost consumed, craters will appear. Fold the rice and set the flame to low. Cook for 3 to 5 minutes.
   
   

    

   
   
8. Cook on a low flame for about 3 minutes.
9. Fold the rice carefully from the edges and see if the moisture has reduced. When the rice seems moist and there is no actual water visible, take it off flame while keeping the lid on top. The remaining moisture will get absorbed by the rice through the steam.
   
   

   
10. Serve hot.

Chicken Burger

These spicy chicken burgers are minimum calorie yet fulfilling meal of the day. They are delicious, easy to make and suitable for people of all age groups.

Serving: 2 burgers

Ingredients

• For the Filling
• Chicken boneless - 1/2 cup (diced)
• Garlic paste - 1 teaspoon
• Ginger paste - 1 teaspoon
• Vinegar - 3 tablespoon
• National tikka masala - 2 1/2 tablespoon
• Burger buns - 2
• Chilli garlic sauce - 4 tablespoon
• Low fat cheese slice - 2
• Tomato - 1 small (sliced)
• Salad leaves - 6
• Cucumber (optional) - 1 (sliced) 
• Oil - for frying the chicken so quantity may vary

Method

1. In a bowl, mix the chicken pieces in vinegar, ginger paste, garlic paste and the spices. Leave aside for 15 minutes.
   
   
   

   

   
   
2. Pour the contents of the bowl in a pan with preheated oil.
   

   
   
3. Cook till the chicken is tender. Note: When cooked the chicken should be able to break easily with a spoon.
4. Heat the buns on the pan.
5. Spread the layer of cheese slice first.
   
   

   

   
   
6. Spread the salad leaves such that they cover the entire bun area.
   
   
   

   

   
   
7. Spread the chicken pieces on top.
   
   
   

   

   
   
8. Spread the tomatoes.
   
   
   

   
9. Pour chilli garlic sauce on top.
   
   
   
   
    
   
   
   
   
   
10. Cover with the other bun.
11. Serve hot with cucumbers (optional).

Macaroni

Macaroni is a healthy meal that does not take up a high percentage of the daily required calories. It is a fulfilling meal and is an ideal choice when aiming to lose weight. The following recipe is healthy, tasty and is designed for fitness conscious individuals. The recipe is made from chicken but minced meat (mutton/beef) can also be used instead.

Serving: 3 to 4

Ingredients

• Onions - 2 medium sized (diced)
• Chilli sauce - 3 tablespoon
• Soya sauce - 3 tablespoon
• Green chillies - 3 medium sized (diced)
• Tomatoes - 3 medium sized (peeled and diced)
• Chicken - 1 breast piece (chicken stok can be used instead as well)
• Macaroni - 400 gm
• Oil - 6 tablespoon
• Garlic paste - 1 tablespoon
• Salt - 1 teaspoon
• Pepper - 1/2 teaspoon
• Capsicum - 3 medium sized (diced)
• Carrots - 2 medium sized (diced)
• Cabbage -  1 cup (diced)

Procedure

1. Boil the chicken in nearly 6 glasses of water.
2. Once boiled, shred the chicken.
3. In another pan heat the oil and fry the onions till transparent.
4. Add the garlic paste, tomatoes and green chillies.    
5. Add the salt and black pepper and mix.    
6. Cover with lid and fry till oil separates from the tomatoes.    
7. Crush the mixture with a plastic or wooden spoon.     
8. Add the soya sauce, chilli sauce and cook for a minute.    
9. Add the capsicum, cabbage and carrots, mix and cook. Do not cover with a lid.   
10. Add the shredded chicken and mix.    
11. In the same water that used for boiling the chicken, add the macaroni after bring the water to a boil.    
12. Add salt and mix.     
13. Note the time. Cook on medium high flame for 10 minutes. 
14. Stir after intervals. Taste the saltiness.
15. Drain water once the time is up. The macaroni must be bigger in size and tender. Note: Do not wash with cold water.    
16. Now add the boiled macaroni in the pan with sauce, mix thoroughly.
17. Serve hot.