dsntd.info

If you cook this into a pie with pastry, pre-heat your oven to 200C or 400F (or whatever the pastry manufacturer recommends, if it’s store bought) and cook till the pastry browns which would be around 20-30mins.

If you don’t want to use pastry you can serve it on rice, couscous or place the filling into a pie dish and top with mashed potatoes and a sprinkling of cheese. Enjoy!

PER SERVE (including the pastry) – Serves 6

Calories 242 cals
Protein 25g
Total Fat 7g
Sat Fat 3g
Fibre 2g
Sodium 360mg

INGREDIENTS
1 small onion, chopped
1 leek, sliced
1 carrot, sliced
3 cloves garlic, chopped
500g skinless chicken breast
10 button mushrooms, sliced
1 1/2 cups trim/skim milk
3 tablespoons flour
2 tsp chicken stock (either powder or liquid)

Duration : 0:8:58

Read the rest of this entry »

So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am……………..Meal #1
11am……………Meal #2 (heavy snack)
2pm……………..Meal #3
5pm……………..Meal #4 (light snack)
7pm……………..Meal#5
9pm……………..Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!

FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except
NO white potatoes
NO avacadoes
-Good source of protein:
chickpeas, bean, tofu & lentils
-Brown rice—2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal–1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute

FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food

SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds

WORKOUT FOR 30 MIN. 5days a wk!

Duration : 0:4:13

Read the rest of this entry »

1 can pumpkin (15oz)
1 can evaporated skim milk (12oz)
3 egg whites
1/2 tsp salt
1 tsp vanilla extract
2/3 cup sugar (or more)
3 tsp pumpkin pie spice

Or, if you don’t have Pumpkin pie spice:
1.5 tsp cinnamon
3/4 tsp ground ginger
3/8 tsp ground cloves
3/8 tsp ground nutmeg

Mix together and bake on 400′F for 15 minutes, then bake on 325′F for 45 minutes (it always takes mine longer).

Duration : 0:2:54

Read the rest of this entry »

Nicko makes homemade Lasagna!

Request from Tori
http://au.youtube.com/user/ToriLov

Ingredients: (serves

2 teaspoons olive oil
1 large onion finely chopped
2 carrots peeled and finely chopped
2 celery sticks, finely chopped
1 zucchini finely chopped
1 tbs garlic paste
500g or 1lb of lean beef mince
2 cans crushed tomatoes
1 and ½ cups beef stock
2 tbs tomato paste
2 tsp dried oregano
Instant Lasagna sheets

Cheese Sauce:

1/3 cup cornflour
3 cups skim milk
100g cheddar cheese grated

Nutrition per serve:

Energy:

1885KJ or 450cal per serve

Duration : 0:9:54

Read the rest of this entry »