CARROT AND PUMPKIN SOUP

Carrot and Pumpkin Soup

Posted on January 20, 2025January 20, 2025 by Marion Mizzi WellBeing

Indulge in the comforting flavors of Carrot and Pumpkin Soup, a nutritious and wholesome dish that combines the earthy sweetness of roasted vegetables with the aromatic essence of fresh rosemary and garlic. This creamy, low-calorie carrot and pumpkin soup is not only visually appealing but also packed with essential vitamins and nutrients, making it a perfect choice for a healthy, fulfilling meal.

Ingredients

500 grams pumpkin, peeled and chopped into chunks
3 large carrots, peeled and chopped into chunks
1 large onion, left whole with skin intact
1 garlic bulb, left whole with skin intact
Fresh rosemary sprigs
500 ml chicken or vegetable stock
Seasonings: salt, pepper, coriander (to taste)
Fry Light low-calorie cooking spray

Instructions

1: Preparing the Vegetables

Preheat your oven to 180°C (356°F).
Place the pumpkin chunks, carrot chunks, whole onion, and garlic bulb in a roasting dish.
Spray the vegetables lightly with Fry Light low-calorie cooking spray.
Sprinkle with salt, pepper, and coriander to season, and top with fresh rosemary sprigs for added fragrance.

2: Roasting the Vegetables

Roast the prepared vegetables in the oven for approximately 60 minutes, or until they are soft and slightly golden.
This roasting process enhances the natural sweetness of the pumpkin and carrots while giving the garlic and onion a smoky depth.

3: Blending the Soup

Once roasted, carefully remove the skin from the garlic and onion (it should peel away easily).
Discard the rosemary sprigs.
Transfer the roasted vegetables to a blender. Add 500 ml of chicken or vegetable stock and blend until smooth and creamy.
If the soup is too thick, you can adjust the consistency by adding more stock as needed.

4: Final Touches

Taste the soup and adjust the seasoning with extra salt or pepper if necessary.
Serve the soup hot, optionally garnished with a sprig of fresh rosemary or a drizzle of olive oil.

Nutritional Information

This recipe is designed as a side dish when following the Marion Mizzi Diet Plan. It’s a low-calorie option perfect to be enjoyed by one person throughout the day. Enjoy the rich flavors of roasted pumpkin and carrots, complemented by the aromatic herbs.

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Potato and Marrow Cakes

Posted on December 23, 2024December 24, 2024 by Marion Mizzi WellBeing

Delicious & Healthy Recipe Idea from Marion Mizzi’s Recipe Book “The Weight Loss Guide” Potato and Marrow Cakes

A perfect blend of flavor and nutrition, these potato and marrow cakes are light, satisfying, and easy to prepare.

Ingredients

350g potatoes
3 marrows, grated
1/2 cabbage, finely grated
1 tablespoon flour
Salt and pepper to taste
Fry Light Low-Calorie Cooking Spray

METHOD

Preheat the oven to 180C/350F/Gas 4
Boil the potatoes in salted water until cooked.
Drain, mash, and leave to cook.
Place the cabbage in boiling water and cook for a few minutes. Drain and leave to cool.
Blend together the cooked potato, grated marrows, and cabbage. Fold in the flour until the mixture comes away from the side of the bowl. Turn the mixture on to a cold surface and shape into cakes.
Spray some Fry Light low-calorie cooking spray in an oven dish and place the cakes in the dish. Cook for 20-30 minutes in the oven.
Serve with one of your preferred side dishes from this book

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Fried Maltese Rabbit

Posted on November 24, 2021April 8, 2024 by Marion Mizzi WellBeing

Delicious & healthy recipe idea from Marion Mizzi recipe book “the weight loss guide “.

Fried Maltese Rabbit

Ingredients:
250 g rabbit
1/2 leek – chopped
1 onion – chopped
1 celery stalk – chopped
1 teaspoon whole white peppercorns
5 garlic cloves – crushed
200 ml white wine
500 ml chicken stock
2 marrows – chopped
200 g mushrooms – halved
1 tablespoon fresh chives
2 fresh sage leaves
2 tablespoons fresh thyme
Fry Light Low-Calorie cooking spray

Method:
Heat some fry light low calorie cooking spray in a heavy-based casserole over medium heat and add the leek, onion, celery, white peppercorns, garlic and the sage and thyme. Allow cooking on low heat for five minutes or until the onion softens.

Add the rabbit pieces to the casserole and cook slowly for 6-8 minutes, turning regularly, until browned all over. Add the wine, stock and allow to simmer until the volume of the liquid has reduced.

Next, add the marrows, mushrooms and cook for a further 10 minutes.

Serve the rabbit together with your preferred side dish from our books.

Enjoy!

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Pearl Barley Risotto With Salmon

Posted on January 27, 2020February 5, 2021 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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Mussel Stew

Posted on September 12, 2019February 5, 2021 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…