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Week 4 of Fat Loss Friday

Take a look at the recipes filled with healthy flavors!
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Course Breakfast, Main Dish
Cuisine Indian

Ingredients
  

Breakfast: Eggs on Toast

  • 2 Eggs
  • 15 grams Brie Cheese
  • 1 tbsp Low fat mayonnaise.
  • Spring Onion Greens
  • Salt and black pepper
  • ½ Slice Light Brioche Bread

Lunch: Fish Curry with Rice

  • 100 grams Medium-Sized White Onions
  • 15 grams Garlic Cloves
  • 15 grams Coriander Roots
  • 1 tbsp Ghee
  • 1 tsp Cumin Powder
  • 1 tsp Coriander Powder
  • 1 tsp Red Chili Powder
  • 1 tbsp turmeric powder
  • Tomato Puree
  • 100 ml Coconut Milk
  • Salt As per taste
  • 500 grams Fish Any type
  • Lime juice
  • Coriander Leaves
  • 100 grams Basmati Rice

Dinner: Chicken Wrap

  • 100 grams Yoghurt
  • 15 grams garlic
  • 5 grams Mint Leaves
  • 5 grams Coriander Leaves
  • 1 tsp Chat Masala
  • 1 tsp Salt
  • Juice of half a lime
  • 500 grams Chicken Meat
  • 1 Purple Cabbage
  • 1 Carrot
  • Siracha Sauce
  • Salt For seasoning
  • Low fat mayonnaise.
  • Spring Onion Greens
  • 2 Medium-Sized White Onions
  • Green Bell Pepper
  • 1 tsp olive oil
  • Tortilla Bread

Instructions
 

Breakfast

  • First, boil your eggs as you see fit. But make sure that they are hard-boiled. Do not use salt in the water when boiling. I used my instant pot to do this. So, I took the device, placed the trivet, added a cup of water, placed my eggs and pressure-cooked it for 5 minutes.
  • Once they are done, dunk them in cold water and let them sit for 5 minutes. Now, pealing the eggs is easy as well. You can either do it in the water or on your table - Whatever seems convenient. I tried both ways, and it worked, easy peasy!
  • Now, take two eggs from the lot, and cut them in half. Then, in a bowl, add the 15 grams of Brie cheese and microwave that for 15 seconds. Then, mix in 1 tablespoon of low-fat mayonnaise, which is only 10 calories per serving. Add a little bit of spring onion greens to the mixture, add the eggs, season with salt and pepper, and mash everything with a fork.
  • You have a creamy and cheesy egg mix to go on top of your toast. Then, take your Light Brioche and slice it down the middle because I’m going to use half of it. Toast it, and now you can spread the egg mix on top and garnish with a little bit of those chopped spring onion greens.

Lunch

  • Peal the garlic and cut the onions in half. Add them to the blender along with the coriander roots. I used my NutriBullet to blend it till the mixture was a thick paste. To help the process, I also added a bit of water as it makes the paste more creamy and easier to blend.
  • Get a pan on the stove and heat up 1 tablespoon of ghee. To that, add in your onion, garlic and coriander paste. Keep cooking it till it dries up, and the liquid has evaporated. Now, add in the Indian spices. In goes the coriander, cumin, red chili and turmeric powders. Give it all a good mix, and then add in some tomato puree.
  • Now, continue to cook that, season in some salt as per taste and then add in some water. Bring that up to a boil. Then, lower the heat and cover it. Let it cook for 5 to 8 minutes. Once done, put in 100 milliliters of coconut milk and mix well. Then, it is time for you to put in the fish.
  • Once done, cover it and let it gently poach in the gravy for 2 minutes. After that, your curry will be ready. Finish it with some coriander leaves and squeeze in some fresh lime juice. Give it a final mix.
  • When it’s time to eat, get out your trusty kitchen scale. Weigh the boiled rice to fit your macro requirement. For me, it was 100 grams of rice with one serving, which was 140 grams, of the delicious fish curry. So, the total on my scale was 240 grams!

Dinner

  • To make the marinade for your chicken, you need the blender and your kitchen scale. Add the garlic, mint leaves, coriander leaves, chat masala, salt and the juice of half a lime as per the proportions mentioned. Then, Blitz all of it together. Once it’s done, add in the yoghurt and mix it well.
  • Get the chicken meat in a bowl and pour in the marinade. (Mine was watery because I blended the spices with the yoghurt.) Now, coat every piece of your meat and pop it in the fridge for about four hours to marinade.
  • Grate your purple cabbage and carrot because we need to make a slaw for this dish. In a bowl, add in the grated vegetables, add some sriracha sauce, some lower than low-fat mayonnaise and season this with salt. Squeeze in the juice of half a lime. After this, chop some spring onion greens and add them to the slaw. Mix everything well, and the spicy slaw is ready for the wrap.
  • Next, get your onions and chop them into slices. We will use this to cook the chicken. Along with that, you also need to cut up some green bell peppers into cubes.
  • Once done, get your pan on the heat. When it’s hot, throw in the chicken that you kept in the fridge. If your mixture has extra liquid, I recommend cooking it out. Then, add the onions and a teaspoon of olive oil. Once the mixture is dry enough, flip each chicken piece over till you see a brownish crust. Next, add the bell peppers.
  • At this point, you can also add some water to deglaze the pan if you see brown bits at the bottom or sides. Doing this will mix those with the water and bring out maximum flavor. This way, the mixture will form like a brown gravy as well. Start mixing the chicken in that sauce so that it’s coated. Now, try to cook it down till there’s a sticky glaze on the meat.
  • Once that’s done, and the chicken is cooked through, remove it from the pan. For the wrap, I will use a standard store-bought tortilla wrap that is 176 calories and warm it up on a pan. Now, lay down the tortilla, some of the slaw, the chicken, onions and bell peppers. Once done, wrap everything up the way you like it. (I am sure it will take some practice!) Now, you just cut it in half and behold the amazing cross-section.
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