Happy Autumn everyone. It feels like it’s officially upon us now, doesn’t it?
Christmas is creeping ever closer and we’re rushing for the comfort food. Now, this one isn’t the most complicated and it’s definitely not Michelin star but it’s simple and it’s a tasty and healthy treat for those who want KFC but with half the calories.
I’ve sorted this meal in particular for people who’re at the start of their weight loss journey. It introduces new methods of eating vegetables but gives you a larger portion of meat and vegetables. Filling the stomach up with healthier alternatives until they’re ready to shrink their portions.
Skinny eats : Chilli & Lime dressing!
In my less than 500 calorie dinner I have used;
- Half a floret of cauliflower, steamed. or 1 chicken breast.
- 1 cup of rice
- Half a sweet potato, baked.
- 4 TBSP of mixed peppers, steamed.
- 4 TBSP of Mediterranean mixed vegetables, roasted.
- Mixed salad ;Carrots, beetroot, onion, iceberg, rocket.
- Marinade; 1 whole chilli, 1 whole lime, 2 tablespoons of sugar, 2 tablespoons of oil. Or Pre-made marinade, or Chilli & Lime marinade.
Preheat your oven to 220.
Marinade your steamed cauliflower, or chicken, in your spice mix, I used Chilli and lime and marinated it for five hours, the longer the better. However, if you don’t have the time, I have tried steaming the cauli in the microwave and adding the marinade whilst it was hot, the flavour absorbed quicker!
Once the cauliflower is done, add it to a baking tray with your mixed Mediterranean veg, or veg of choice. Place in the oven and bake for 20 minutes. Meanwhile, you can get on with your rice, sweet potato and salad.
Sweet potatoes, depending on size, can be steamed in the microwave for around 5 minutes.You can eat them whole or diced up as part of your salad.
The rice should take 10-15 minutes and once your rice is cooked, drain it and add it to a bowl. Press it down firmly and wait for it to cool slightly before turning out onto a plate. You should end up with a nice circular portion of rice as your centerpiece.
Vegan: Roasted cauliflower and Mediterranean veg, then I rolled it in breadcrumbs and toasted them for another 15 minutes!
Gluten-Free & Vegan: Roasted cauliflower and Mediterranean veg, coat them in a spiced coconut flour and fry them in a pan with a tiny bit of oil!
You can use any spice mix you desire but on this occasion, I was gifted, a bottle of Scarlet mustards Chilli & lime and wanted to try it out.
For a sweet spice try; 2 tbsp finely chopped pinapple,1 whole chilli, 1 tsp brown sugar, 1 tsp of tomato paste, 1 tsp of garlic and salt and pepper.
For a mild curry flavouring try; 1 whole chilli, 1tsp of cumin, 1 tbsp garlic, 1tsp of coriander, 1 tsp of garamasala and 1 tbsp of tomato paste. Salt and pepper to taste.
Just like my sweet potato ‘recipe’, this isn’t really a recipe, more of a gentle nudge in the right direction. We all know how to make ‘skinny food’ but we don’t necessarily do it without the nudge of seeing the food in front of us. Fingers crossed you have some new inspiration.
* 1 Chicken breast is around 240 calories, why not swap it for the cauliflower alternative and add some spiced beans to the centre of your rice for a protein-rich sauce?
The meal is a particularly large portion but as most of it is relatively low in carbohydrates it’s ok to fill up on a bigger portion. If you’re looking to shrink your portions gradually then this is an ideal meal for you. Introducing healthier foods but not shocking your system by shrinking portions, which would ordinarily lead to snacking.
I hope you enjoyed this super simple recipe, next week I’m doing more autumnal flavours so stick around for that, just hit the follow button or any of the subscribe buttons. Love, as always,