Ingredients
Breakfast: Ham Sandwich
- 1 tbsp Low fat mayonnaise. Or, you can use regular mayonnaise but adjust the other ingredients to counter the calories
- 2 slices White Bread
- 80 grams Ham Slices
- Fresh Tomatoes
- Fresh Lettuce
Lunch: Chicken Pot Rice
- 150 grams Basmati Rice
- Salt and Pepper To Taste
- 2 pieces Small White Onions
- broccoli
- 2 pieces Bell Peppers 1 Yellow, 1 Red
- 2 pieces Portobello Mushrooms
- Garlic Cloves A few
- Chicken breasts
- Spring Onions
- 1 tbsp Cornflower
- ½ tbsp olive oil
- Soy Sauce
- 1 piece Vegetable, Chicken or Fish stock
Dinner: Spaghetti and Meat Sauce
- 1 piece zucchini
- 50 grams Regular Pasta Spaghetti
- ½ tbsp olive oil
- Ground Beef
- Salt and Pepper As Per Taste
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- 1 tsp Dried Oregano
- 1 packet Chili Flakes
- Worcestershire sauce
- Mushroom-flavored Marinara Sauce
Servings: Multiple
Units:
Instructions
Breakfast
- First, get your hands on some low fat mayonnaise. It can be of any brand but ensure that it’s light and has low calories. Now, get your handy kitchen scale and measure out the mayonnaise. (Trust me, you’ll be surprised at the serving size.) I took 1 tablespoon, which was about 40 calories.
- Then, place the plate on your scale to get accurate measurements of each portion. Take two regular white slices of bread to weigh out the calories. And spread half of the mayonnaise on one slice and half on the other one.
- Once done, lay out 80 grams of those ham slices on the bread. Top it off with four slices of tomatoes, which you should season with salt and pepper as per taste. Once done, add some lettuce and put the second slice on top. And that’s your breakfast in under 5 minutes.
Lunch
- Before anything, you need to weigh out 150 grams of your rice. Wash it in running water and strain it out. Keep repeating the process until the water runs clear. I recommend doing it 2 to 3 times for the best results. After this, you can let it soak for 30 minutes.
- Once done, get a pot on the stove and add your drained rice, season with salt as per your taste. Then, you can add 300 milliliters of water to the pot. (The ratio of rice to water should be 1:2) When it starts bubbling, lower the heat and cover the pot with a lid. Let it cook till the water disappears. Then, switch off the heat, cover it and let it sit for 10 minutes. After that, you can simply fork up the rice to avoid having sticky rice.
- Take two small white onions, cut them into quarters and separate the layers into big quarters. Then, get your broccoli and chop off the flowerets. Get some yellow and red bell peppers which you need to cut into chunky pieces. After that, take your portobello mushrooms and cut them into cubes.
- After that, take some garlic cloves and smash them thin. Once done, take the chicken breasts and cut them into thin strips. Lastly, take some spring onions and separate them into white and green parts. After chopping them up into rounds, it is time for us to cook!
- Take 1 tablespoon of cornflower and mix it with cold water. The consistency should be like a slurry. Now, heat your wok or pan and put in ½ a tablespoon of olive oil. Once it heats a little, add your chicken breast strips. Then, season it with some salt, pepper and soy sauce to taste. Ensure not to overcook or over-fry the chicken. Once it’s done, remove it from the pan and clean the pan of any liquid.
- Measure another ½ tablespoon of olive oil in the same pan, add in the garlic and spring onion whites and sauté it. Next, add in the mushroom, and fry it for a minute or two, then add the onions. Keep sautéing it, and then add in the cut broccoli. Give it all a good fry and mix. After that, add a vegetable, chicken or fish stock to the pan. Add in some water. When it starts to bubble, cover and cook it for 2 to 3 minutes till the vegetables are soft.
- Remove the lid and add in the bell peppers. Then, add the cornflower slurry we made into the pan. Keep cooking until the gravy is as thick as you want it to be. Once done, add in the cooked chicken. Bring it to a light boil and finish it with the spring onion greens.
- Now, this step is optional because you can keep the rice and gravy separate. But, here at Headbanger’s Kitchen, I like to spice things up. Even though my pan wasn’t big enough, I ignored caution and mixed up the rice with the gravy.
- The recipe and quantity I used were enough for 5 servings. So, once you make the entire thing, you must measure how much one serving is. You do that by transferring the chicken pot rice to a Tupperware and measuring it on the scale. For me, it weighed around 1858 grams, which means 1 serving was 371 grams. So, when it’s time to eat, I get my bowl on the scale, and I serve myself the exact serving size.
Dinner
- I love eating vegetables with every dish, so I will take a zucchini with this recipe. Slice it down the middle and cut it like half moons. Then, take some fresh basil and shop it up thin and nice. You can do this by stacking up the leaves, rolling them as a cigar, and cutting them together. For this trick, you will require a sharp knife.
- Take your spaghetti, weigh it and use only 50 grams of the pasta. This will be about 176 calories. When it comes to cooking pasta, you can follow the regular instructions on the pack. For that, you will need salted water on the stove and bring it to a piping boil. Once it starts bubbling up, add in the 50 grams of pasta. For me, it was 10 minutes for well done. When it was boiled, I removed it from the pot and set it aside.
- Heat your pan or wok, measure out ½ tablespoon of olive oil and add it. To that, you can add your ground beef, spread it out in the pan, and season it with salt. Then, sprinkle in ½ teaspoon of black pepper and garlic powder. After that, you need to add 1 teaspoon of dried oregano and a small packet of chili flakes.
- After adding the spices, you sauté the beef. When it turns a little brown, throw in a splash of Worcestershire sauce. Keep sauteing this for a few minutes. Then, add the marinara sauce. The whole jar was 200 calories for the brand I used. You can also add a bit of water here. Let it cook for 5 minutes.
- After that, open it up and add the zucchini, cover and cook for 2 minutes. I usually want my zucchini to be firm in the sauce. Once done, I open the lid and garnish it with freshly chopped basil leaves. Give it one final mix, and it’s ready! The quantity I made would be 5 servings, where each would be 234 calories.
- Now onto calculating the weight! Transfer the sauce to a container and weigh the entire thing. For me, it was 1098 grams which means I will eat 219 grams of this sauce. To plate everything up, bring out your scale and a plate. Add the pasta to it, and add 219 grams of the meat sauce. You can garnish it with basil, but that’s optional.