THAI-FLAVOURED PRAWN SALAD (21 DAY WONDER DIET: DAY 14)
This is Day 14: Lunch, on the 21 Day Wonder Diet. You can prepare all th eingredients the night before, then assemble the salad in the morning to take to work, This lunch is to be followed by an afternoon snack of 100g skim milk fruit-flavoured yogurt.
Provided by Sara 76
Categories Lunch/Snacks
Time 55m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Cook rice in large saucepan of boiling water, uncovered, until tender, drain, cool.
- Combine rice in large bowl with remaining ingredients.
Nutrition Facts : Calories 372.9, Fat 3.4, SaturatedFat 0.6, Cholesterol 157.5, Sodium 734.5, Carbohydrate 61.9, Fiber 3.9, Sugar 2.8, Protein 23.4
TOMATO, ZUCCHINI AND OREGANO SLICE
This slice is great warm or cold and can be made the night before. Keep in the fridge. Recipe from OK magazine.
Provided by Veggiequeen
Categories Healthy
Time 45m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 200'C/180'c fan-forced. Line an 8cm x 21cm loaf pan with a strip of baking paper.
- Place tomatoes in pan; roast for 10 minutes.
- Meanwhile, combine egg, egg whites, cheese and garlic in a medium jug.
- Remove pan from oven; reduce temperature to 160'C/140'C fan-forced.
- Sprinkle tomatoes with zucchini and oregano; pour egg mixture over the top. Bake for 25 minutes, or until set.
- Serve slice with spinach leaves.
Nutrition Facts : Calories 129, Fat 3.9, SaturatedFat 1.2, Cholesterol 96.8, Sodium 263.6, Carbohydrate 9.1, Fiber 2.5, Sugar 5.9, Protein 15.1
BREKKY BEANS (21 DAY WONDER DIET: DAY 18)
This is Day 18: Breakfast, on the 21 Day Wonder Diet. These beans are so rich and filled with flavour that it is hard to believe they are such a low-kilojoulle, healthy meal! This is one of my favourite breakfasts! You can use any canned white bean you like (my favourites to use are butter beans or cannelini beans). This breakfast is to be followed by a mid-morning snack of 2 kiwifruit.
Provided by Sara 76
Categories Breakfast
Time 20m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Cook onion, garlic, and bacon in heated medium saucepan until onion softens. Add undrained tomatoes, paste, and mustard;cook, stirring, until hot. Add beans. Cook, stirring, until hot. Stir in parsley.
- Serve bean mixture with toast.
Nutrition Facts : Calories 393.7, Fat 2.1, SaturatedFat 0.4, Sodium 722, Carbohydrate 77.7, Fiber 15.3, Sugar 11.2, Protein 19.7
ZUCCHINI PROSCIUTTO AND TOMATO SLICE
Great as snack on its own or as a side. Can be served hot or cold and great for a picnic. Light sour cream can be used just as well.
Provided by Tisme
Categories Lunch/Snacks
Time 55m
Yield 4-5 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 180°C Brush a square 19cm non-stick cake pan with oil to lightly grease it.
- Combine zucchini, prosciutto spring onions and sun driedtomatoes in a bowl. Spoon over base of prepared pan and season with pepper.
- Combine egg, sour cream, parsley garlic and cheddar cheese in a jug & pour over the zucchini mixture.
- Mix together the cheeses and sprinkle the combined gruyere and parmesan.on top of mixtue.
- Bake in oven for 40 minutes or until just set, when set remove from the oven and set aside in pan for 5 minutes to set.
- Cut into squares to serve.
Nutrition Facts : Calories 341.8, Fat 26.1, SaturatedFat 13.7, Cholesterol 362.9, Sodium 344.6, Carbohydrate 8.7, Fiber 1.6, Sugar 3.4, Protein 19.1
TOMATO, ZUCCHINI & OREGANO SLICE (21 DAY WONDER DIET: DAY 20
This is Day 20: Lunch, on the 21 day Wonder Diet. This is yummy either hot or cold, and can be made the night before. This lunch is to be followed by an afternoon snack of 125g strawberries.
Provided by Sara 76
Categories Lunch/Snacks
Time 45m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 200°C Line a small loaf pan with a strip of baking paper.
- Place tomatoes in pan. Bake for 10 minutes.
- Meanwhile, combine egg, egg whites, cheese and garlic in medium jug.
- Remove tomatoes from oven, reduce oven temperature to 160°C.
- Sprinkle tomatoes with zucchini and oregano. Pour over egg mixture. Bake about 25 minutes or until set.
- Serve slice with spinach.
Nutrition Facts : Calories 131.3, Fat 3.8, SaturatedFat 1.3, Cholesterol 108.8, Sodium 292.8, Carbohydrate 9.2, Fiber 2.6, Sugar 4.3, Protein 15.9
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