Category: Recipes

Baked Rabbit Recipe

Posted on by Marion Mizzi WellBeing

An easy and tasty recipe from Marion Mizzi recipe book “A Journey To A Happy You”.

It contains only 400 Kcal. 

Ingredients:

300g rabbit pieces (meat only)

4 garlic cloves – finely sliced

2 onions – finely sliced

1 bay leaf

1 teaspoon mixed spice

1 glass of red wine

3 tablespoons Worcestershire sauce

1 tablespoon mixed spice

2 carrots – cut into chunks

2 marrows – cut into chunks 

1 can of Aster Tomato Pulp

3 tablespoons of Aster Tomato Paste

Method: 

Place all the ingredients in a large bowl, except for the carrots, marrows tomato pulp and paste. Marinate the rabbit for 3 hours. 

Add vegetables, Aster tomato pulp and paste to the rabbit and mix well.

Season to taste.

Preheat the oven to 200C.

Pour the rabbit, marinade, and vegetables into a large oven dish and cook in the oven for 1 hour or until the rabbit is tender.

Send us a picture of your Baked Rabbit! 

Enjoy…

 

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Beef Bourguignon

Posted on by Marion Mizzi WellBeing

Looking for the perfect beef recipe? 

This super tasty Beef Bourguignon contains only 400kcal! 

Ingredients: 

200g lean beef – diced

1 back bacon – sliced

2 shallots – peeled

1 large can of mushrooms – rinsed and drained

2 carrots

1 celery

2 garlic cloves – sliced

1 bouquet garni

1 tablespoon Aster Tomato Paste

250ml bottle red wine (Burgundy)

Fry Light Low-Calorie Spray

Method:

Heat a large casserole pan and spray some Fry Light Low-Calorie Spray. Season the beef and fry until golden brown for about 3 to 5 minutes, then turn over and fry the other side until the meat is browned all over, adding more Fry Light Low-Calorie Spray if necessary.

In the same pan, fry the bacon, shallots, mushroom, celery, garlic and bouquet garni until lightly browned. Mix in the Aster tomato paste and cook for a few minutes, stirring into the mixture. This enriches the bourguignon and makes a great base for the stew.

Pour over the wine and about 50ml water so the meat bobs up from the liquid, but is not completely covered. Bring to a boil and use a spoon to scrape the caramelized cooking juices from the bottom of the pan – this will give the stew more flavor.

 

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Baked Salmon & Vegetable Salad

Posted on by Marion Mizzi WellBeing

Salmon is one of the most nutritious foods on the planet.

This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases.

It’s also tasty, versatile and widely available.

BAKED SALMON & VEGETABLE SALAD

Ingredients: 

200g Findus Salmon Fillet

2 marrows – chopped

2 carrots – chopped

2 tomatoes – chopped

1 onion – chopped

3/4 teaspoon freshly ground pepper – divided

1/2 teaspoon salt – divided

2 tablespoons sherry vinegar or red wine vinegar

1 tablespoon garlic – minced

1 teaspoon wholegrain mustard 

1 teaspoon anchovy fillet – minced

8 cups Florette Mixed Salad Greens

2 scallions – sliced

Method:

Preheat oven to 230C.

Toss the vegetables in a large bowl and season with teaspoon pepper and 1/4 teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Place Salmon in the middle and roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots for 13 to 15 more minutes.

 Meanwhile, whisk the remaining vinegar, garlic, mustard, anchovy and both the remaining 1/4 teaspoons of pepper and salt in a large bowl. Reserve 2 tablespoons of the fressing in a small bowl. Add the salad greens to the large bowl and toss to combine. 

Transfer the baked salmon and vegetables into a large bowl and gently combine with the reserved dressing, salmon, and scallions. Top the greens with the salmon and vegetables. Flake the salmon and transfer to a large bowl. Mix well and eat throughout the day. 

Enjoy! 

 

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Portuguese Fish Stew

Posted on by Marion Mizzi WellBeing

This Portuguese Fish Stew contains only 400kcal. Very easy to prepare. The best part is it can be eaten at any time of the day.

PORTUGUESE FISH STEW.

Ingredients:

  • 2 bay leaves
  • 2 teaspoons paprika (smoked or sweet)
  • 1 small onion – thinly sliced
  • 2 big green bell pepper – thinly sliced
  • 1/2 a cauliflower – cut into florets
  • 1 can of Aster Polpa
  • 1 garlic clove – finely chopped
  • 1/4 cup fresh coriander – chopped
  • Kosher salt and freshly ground pepper
  • 200g swordfish – cut into 2-inch chunks
  • Fry Light Low-Calorie Spray

Method:

Heat some Fry Light Low-Calorie Spray in a medium saucepan over medium-high heat. Add the bay leaves and paprika and cook, stirring, for 30 seconds. Add the onion, bell pepper, cauliflower, Aster polpa, garlic, and coriander; and season with salt and pepper.
Cover, and cook until the vegetables are softened, for about 10 minutes. Add 1 cup of water and reduce the heat to medium-low.
Season the fish with salt and pepper, and nestle the pieces among the vegetables in the pan.
Cover, and simmer until the fish is just cooked through for 5 to 7 minutes.

Yammy, let us know what you think about it. Leave a comment. <3
 

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Chickpeas Burgers

Posted on by Marion Mizzi WellBeing

Who said burgers have to be unhealthy? Try these chickpeas burgers.

These chickpeas burgers are not only healthy but also very tasty! 

Ingredients:
100g sweet potato – grated
10 mushrooms – finely chop
1 marrow – grated
1 small shallot – finely chopped
1/4 teaspoon crushed red pepper flakes
200g canned chickpeas – drained and rinsed
2 egg whites
1/2 teaspoons fresh lemon juice
Fry Light Low Calorie Spray


Method: 
Heat some Fry Light Low Calorie Spray in a medium pan over low heat. Cook shallot and red pepper flakes, stirring often, until shallot is soft, about 2 minutes. Add mushrooms, grated potato and marrow, and cook, stirring occasionally, until vegetables begin to release their liquid but have not taken on any color about 2 minutes. Transfer to a large bowl; mix in the mashed chickpeas and season with salt and pepper. Let cool. Add lemon juice and mix well. Taste and adjust seasoning with salt and pepper if needed. Add egg whites and mix well. Spray a muffin dish with a Spray pour the mixture into the cups and bake for 15-20 minutes or until they are nicely browned.

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Roasted Pumpkin With Garlic

Posted on by Marion Mizzi WellBeing

It’s pumpkin time! 

Ingredients:

500g pumpkin – diced

8 garlic cloves – minced

Spring onions or parsley – chopped

1/2 teaspoon salt

1/2 teaspoon pepper

1 tablespoon mixed nuts – chopped

Fry Light Low-Calorie Butter Spray

Method:

Preheat oven to 200

Spray a baking sheet with Fry Light Low-Calorie Spray and set aside.

Dice the pumpkin and set aside.

Spray a large non-stick pan with Fry Light Low-Calorie Spray, add the garlic and cook for 3 minutes. Stir in the pumpkin and combine well.

Transfer the pumpkin to a previously prepared baking sheet, place in 1 layer, add the chopped nuts and bake for 30minutes.

Season with salt and pepper and garnish with spring onions or parsley.

Enjoy…

 

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Mussel Stew

Posted on by Marion Mizzi WellBeing

Easy to prepare – tasty – low in calories Mussel Stew!

Ingredients: 

400g mussels in a shell – scrubbed

1 onion – finely chopped

3 leeks ( white part only) – thinly sliced

3 celery stalks – thinly sliced

2 carrots – diced small

1 box cherry tomatoes

2 cups Lombardi vegetable stock

150ml dry white wine

1 tablespoon lemon juice

1 bay leaf

1 spring fresh thyme

1/2 cup (20g) fresh parsley – chopped

2 tablespoons snipped fresh chives

Fry Light Low-Calorie Spray

Method

Prepare the mussels: discard any broken shells or shells that do not close when tapped.

Put the cleaned mussels into a saucepan with some water and cover tightly. Cook over medium heat for 4 minutes, shaking the pan occasionally or until mussels have opened. 

Drain the mussels, reserving the juices. Discard any unopened mussels.

Heat some Fry light Low-Calorie Spray in a clean saucepan. Add the onion, garlic, leeks, celery, and carrot, and cook gently for 5 to 10 minutes, stirring frequently, until the vegetables have softened but not browned. Add the tomatoes, Lomardi stock, wine, reserved juices from the mussels, lemon juice, bay leaf, thyme, salt and pepper to taste. Bring to a boil, and reduce heat to low. Cover the pan and simmer the soup gently for 20 to 30 minutes, or until all the vegetables are tender.

Remove the bay leaf and thyme, and add the shelled mussels, parsley and chives to the pan. Heat gently for about 1 minute. Do not allow the soup to boil or cook for any longer than this or the mussels will become tough and shrink. Ladle the soup into a large bowl with the mussels. 

 

Enjoy! Yammmy… 

 

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Tuna and Sweet Corn Jacket Potato

Posted on by Marion Mizzi WellBeing

Low – Calorie and Easy To Prepare Recipe. 

Ingredients:

200g potato

1 small can Rio Mare tuna (Naturale)

2 tablespoons sweet corn

100g Exquisa cottage cheese

1 tablespoon ketchup

Pinch of paprika

Method:

Tuna and Sweet corn filling: In a bowl mash the Rio Mare tuna, sweet corn, Exquisa cottage cheese, ketchup, and paprika together with a fork. You may season with salt and pepper. 

Set the tuna and sweet corn filling aside. 

Meanwhile, wrap the potato in foil and place on a grill or barbecue for approximately 15 minutes or until potato is cooked well.

Open foil carefully, cut the potato almost in half and stuff with the tuna and sweet corn filling. 

Place under a hot grill for a couple of minutes and serve warm with a side dish from MM book. 

Enjoy!

 

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Pumpkin Turmeric Soup

Posted on by Marion Mizzi WellBeing

This delicious soup has approximately 300kcal. 

Ingredients:

2kg butternut/sweet pumpkin

2 thumb-sized pieces of ginger

6-8 pieces of turmeric

Salt and pepper

2L Lombargini chicken or vegetable stock

1 teaspoon honey

1 tablespoon ground cumin

2 tablespoon Dijon Mustard

Fennel seeds, sumac, and coriander or parsley to garnish

Fry Light Low Calorie Spray

Method

Preheat the oven to 200C.

Chop the pumpkin into 1 inch thick slices, discard the seeds and peel the skin with a potato peeler. Peel the ginger and turmeric and chop roughly. Place on a baking dish, spray with Light Low Calorie Spray and sprinkle with salt and pepper. Roast for 1 hour or until the pumpkin is cooked through.

Allow to cool for 15 minutes. 

Place about a third of the roast pumpkin with 1/2 cup of stock in a food processor and pulse until smooth. Place the puree in a large pot and repeat twice with the rest of the pumpkin. Add the rest of the Lombardi stock, honey, cumin and mustard to the pot, and bring to the boil slowly on low heat. Season with salt and pepper to taste.

Garnish with fennel, sumac, and parsley and serve with fresh crusty bread.

 

Yammyyyyy! 

 

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Beef & Bean Taco

Posted on by Marion Mizzi WellBeing

These can be served as a main meal and can be eaten at any time of the day.

Ingredients:

100g minced lean beef

1 green pepper – chopped

1 red pepper – chopped

2 tablespoons baked beans

2 tomatoes – chopped

2oog mushrooms – halved

1 medium Mission Deli Wrap

2 fresh jalapeno peppers – deseeded and chopped

1 onion – chopped

1 tablespoon sweet corn

2 tablespoon Worchester Sauce

2 tablespoon chopped fresh coriander

200 g lettuce leaves

Fry light low-calorie cooking spray

Method:

Begin by heating a large skillet over medium-high heat. Fry the onions in some Fry Light low-calorie cooking spray and add the beef, stirring them continuously for 5 minutes. Add the baked beanss, the chopped peppers, mushrooms, tomatoes, Worchester Sauce, jalapeno, coriander, and sweet corn.

Meanwhile, heat another skillet and quickly warm the Mission Deli Wrap on both sides, until lightly golden and flexible.

Place the Mission Deli Wrap on a plate and top it with the beef mixture and some lettuce.

Fold the Mission Deli Wrap and serve with one of our dishes chosen from this book. 

 

Yammy…Enjoy! 

 

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