Tag: diet

Spaghetti Ratatouille

Posted on by Marion Mizzi WellBeing

Delicious & healthy recipe idea from Marion Mizzi recipe book “The Weight Loss Guide”.

Spaghetti Ratatouille

Ingredients:
100 g spaghetti
2 garlic cloves-crushed
2 large aubergines – chopped
2 marrows – sliced
500g cherry tomato paste
1 bay leaf
200 ml vegetable stock
Fry light low-calorie cooking spray

Method:
To begin with cook the spaghetti according to the instructions on the packet.

Meanwhile, fry the onions and garlic in Fry Light low-calorie cooking
spray until softened and browned.

Then add the aubergine, marrows and cherry tomatoes, tomato paste,
bay leaf and vegetable stock and simmer on low heat for 15 minutes.

Next, add the cooked spaghetti to the pan stir in the sauce and serve.

Chicken and Pasta Soup

Posted on by Marion Mizzi WellBeing

A warm soup is perfect on a cold day

Chicken and Pasta Soup

A recipe from Marion Mizzi Recipe Book “A JOURNEY TO A HAPPY YOU” 

Ingredients:

  • 1 onion – diced
  • 2 stalks celery- diced
  • 2 carrots- diced
  • 100g chicken breast- minced
  • 1 can whole tomatoes in juice
  • 4 cup Lombardi chicken stock
  • 1 can long green beans- drained and rinsed
  • 1 glass white wine
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon dried basil 
  • 2 teaspoons whole grain mustard
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1 kg spinach- roughly chopped
  • 50g small pasta shells
  • Freshly cracked black pepper to taste
  • Fry light Low-Calorie Spray

Method:

Spry some Light Low Calorie Spray in a large soup pot, sauté the onions, celery and carrots over medium-high heat until the vegetables start to get tender.

Add minced chicken and cook through.

Add all ingredients (excluding spinach),  starting with the liquids and finishing the seasoning. Add both whole tomatoes and juice to the soup.

Bring the pot to a boil, reduce heat and cover. Allow pasta to cook through, stirring frequently, while breaking the whole tomatoes apart.

When pasta is cooked through, roughly chop the spinach, add to the pot and serve.     

 

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Salmon Patties

Posted on by Marion Mizzi WellBeing

Delicious & healthy main meal idea from Marion Mizzi recipe book “A Journey To A Happy You”.

You will never feel hunger pangs with Marion Mizzi’s diet! 

SALMON PATTIES

Ingredients: 

1 small onion – finely chopped

1 stalk celery – finely diced

2 tablespoons fresh parsley – chopped

1 large John West can salmon – drained

1 large egg – lightly beaten

1 1/2 teaspoons Dijon mustard

1 slice Slimex bread – toasted and crushed into bread crumbs

1/2 teaspoon freshly ground pepper

2 marrows – boiled and mashed

1/2 cauliflower – boiled and mashed

1 lemon – cut into wedges

Fry Light Low-Calorie Spray

Method: 

Preheat oven to 230C.

Coat a baking sheet with Fry Light Low-Calorie Spray.

Heat some Fry Light Low Calorie Spray in a large non-stick skillet over medium-high heat. Add onion and celery and cook, stirring, until softened about 3 minutes. Stir in parsley and remove from heat. 

Place salmon in a medium bowl. Flake apart with a fork. Add egg, mashed vegetables, and mustard, and mix well. Add the onion mixture, breadcrumbs, and pepper and mix well.  Shape the mixture into 8 patties, about 2 1/2 inches wide.

Heat some Fry Light Low-Calorie Spray. in a pan over medium heat. Add 4 patties and cook until the undersides are golden for 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties. 

Enjoy! 

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Octopus Salad & Mash

Posted on by Marion Mizzi WellBeing

Discipline is of utmost importance when following a weight loss programme, and one should consume food according to the indicated amounts. In doing so, you will rediscover yourself and happiness.” – Marion Mizzi

Octopus Salad & Mash Ingredients: 

  • 400g octopus – thawed
  • 2 garlic cloves – crushed
  • 2 fresh small red
  • Thai chilies – thinly sliced
  • 2 red peppers – thinly sliced
  • 2 green onions – cut into 2cm lengths
  • 1/4 cup firmly packed Thai basil leaves
  • 2 tablespoons balsamic vinegar
  • 4 large tomatoes – chopped
  • 2 tablespoons capers
  • 2 tablespoons lemon juice
  • Fry Light Low-Calorie Spray

For The Mash: 1/2 a broccoli 1/2 a cauliflower 1/2 garlic clove Salt & pepper

Method:

  1. Prepare two pots, one to boil the octopus until very tender (approximately 30 minutes), and the other to boil the cauliflower and broccoli until tender (approximately 10 minutes).
  2. Meanwhile, cook the garlic and onion in some Fry Light Low-Calorie Spray for 6 minutes, until tender. Add the peppers and continue to cook while adding the lemon juice and balsamic vinegar.
  3. When the octopus is tender, allow to cool and chop into small pieces. Add the pepper mixture and continue to cook on low heat. Add the basil, capers, and tomatoes. Mash the broccoli and cauliflower.
  4. Add the crushed garlic clove and season with salt & pepper. Serve the octopus salad on top of the mash.

Enjoy! Don’t forget to take a picture and share it with us, tag @marionmizzi!

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Pearl Barley Risotto With Salmon

Posted on by Marion Mizzi WellBeing

Delicious & healthy main meal idea from Marion Mizzi recipe book! 

Tip: Portions may be large. You can divide the portion throughout the day.

Ingredients:

600g baby spinach

100g Findus Salmon Fillet

1 lemon

2 sprigs thyme

Few sprigs of chervil

1 onion – peeled and finely chopped

50g pearl barley

10 mushrooms – cut into quarters

450ml Lombardi fish, chicken or vegetable stock

Salta and black pepper

Fry Light Low-Calorie Spray

Method:

Heat some Fry Light Low-Calorie Spray in a saucepan. Add the onion and saute over low heat for 4 to 6 minutes. Add the pearl barley to the pan, stir well, and pour over approximately 1/3 of the Lombardi stock. Cook over medium-high heat for 20 minutes, stirring frequently and adding more stock to the pan as the liquid is absorbed. Add the mushrooms and the salmon. 

Cook for a few minutes while adding more stock if needed.

Meanwhile, boil the spinach for a few minutes. Drain and puree.

Taste to check that the pearl barley is cooked (it has a naturally chewy texture), then stir the spinach puree.

Enjoy!

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Stuffed Peppers

Posted on by Marion Mizzi WellBeing

Delicious & healthy main meal idea from Marion Mizzi recipe book! 

Stuffed Peppers

Ingredients:

4 colored peppers – cut in half and de-seeded

200g lean minced meat

2 marrows – grated

1/2 onion – grated

1 garlic clove – crushed

2 egg whites

1/2 teaspoon curry

1/2 teaspoon mixed spice

400 ml Lombardi beef stock

Method:

Place the minced meat, grated marrows, garlic, grated onion, egg whites and spices in a bowl. Mix well with a fork.

Spoon the meat mixture in the peppers.

Pour the stock in the dish.

Bake in the oven for 45 minutes. 

Enjoy…

 

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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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