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in
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There's a bunch of recipes for one person in the current Australian WW magazine, and they all sound delicious!
Lamb Souvlaki
100g lamb, cut into 2.5cm cubes
1/4 tsp lemon rind
1 tsp lemon juice
1/2 clove garlic, crushed
1 tsp fresh oregano
1/2 tsp Dijon mustard
1 medium pita
2 tbs tzatiki dip
1 small roma tomat, roughly chopped
6 rocket leaves
Combine lamb in a bowl with lemon rind, juice, garlic, oregano and mustard. Thread onto skewer.
Grill lamb under pre-heated grill for 2 minutes on each side. Remove lamb from skewer.
Grill pita bread until warm. Serve topped with tzatiki, tomato, lamb and rocket.
Grilled Chicken w/ Pesto
2 tbs fresh basil leaves, chopped
1/2 clove garlic, crushed
1 tbs grated parmesan
1 tsp pine nuts, toasted
1 tsp olive oil
3 tsp lemon juice
1 chicken breast fillet (140g)
Preheat grill. Place basil, garlic, cheese and pine nuts on a chopping board and chop together until fine. Transfer to small bowl and stir in oil and lemon juice.
Grill chicken for five minutes on each side until cooked through. Slice and serve with basil pesto and steamed vegetables or salad.
Beef Stir-Fry
1 clove garlic, crushed
100g lean beef strips
2 cups Chinese wok vegetables
1/4 cup oyster sauce
1 cup cooked rice
Heat wok or small oil-sprayed non-stick fry pan on high heat. Add garlic and beef and stir-fry until beef is browned. Remove from pan.
Stir-fry vegetables until just heated through. Add oyster suace and continue to stir-fry until vegetables are tender. Return beef to pa and heat through. Serve with rice.
Fried Rice
1/3 cup brown rice
1 egg, lightly beaten
1/2 tsp ginger, grated
1 clove garlic, crushed
60g lean ham, chopped
1/2 cup baby corn
80g green beans, chopped
1/4 red capsicum, chopped
1 green shallot, chopped
2 tsp soy sauce
2 tsp hoisin sauce
3 tsp rice wine vinegar
Cook rice following packet instructions.
Heat oil-sprayed non-stick frying pan over medium heat, pour in egg and cook for 15 seconds or until set. Remove and roughly chop.
Add ginger, garlic, ham, corn, beans and capsicum to pan. Stiry-fry for three minutes or until vegetables are tender.
Add rice, shallots, sauces and vinegar. Stir-fry until hot and serve.
Penne w/ Prawns & Feta
60g penne pasta
1 clove garlic, crushed
1/2 small onion, diced
2 small tomatoes, chopped
1/4 cup white wine
1/4 cup fish stock
1 tsp tomato paste
150g medium green prawns, peeled and deveined
1 birdseye chilli, deseeded and chopped
15g pitted kalamata oilves
20g reduced-fat feta, crumbled
Cook pasta in pot of bioling, salted wated following packet instructions. Drain and set aside.
Heat an oil-sprayed non-stick frying pan over medium heat. Add garlic and onion. Stir-fry until onion has softened.
Add tomato and wine and cook for 1 minute or until wine has reduced by half. Add stock, tomato paste, and prawns and cook for two minutes. Stir in pasta, chilli, olives and feta. Serve.
Lamb Souvlaki
100g lamb, cut into 2.5cm cubes
1/4 tsp lemon rind
1 tsp lemon juice
1/2 clove garlic, crushed
1 tsp fresh oregano
1/2 tsp Dijon mustard
1 medium pita
2 tbs tzatiki dip
1 small roma tomat, roughly chopped
6 rocket leaves
Combine lamb in a bowl with lemon rind, juice, garlic, oregano and mustard. Thread onto skewer.
Grill lamb under pre-heated grill for 2 minutes on each side. Remove lamb from skewer.
Grill pita bread until warm. Serve topped with tzatiki, tomato, lamb and rocket.
Grilled Chicken w/ Pesto
2 tbs fresh basil leaves, chopped
1/2 clove garlic, crushed
1 tbs grated parmesan
1 tsp pine nuts, toasted
1 tsp olive oil
3 tsp lemon juice
1 chicken breast fillet (140g)
Preheat grill. Place basil, garlic, cheese and pine nuts on a chopping board and chop together until fine. Transfer to small bowl and stir in oil and lemon juice.
Grill chicken for five minutes on each side until cooked through. Slice and serve with basil pesto and steamed vegetables or salad.
Beef Stir-Fry
1 clove garlic, crushed
100g lean beef strips
2 cups Chinese wok vegetables
1/4 cup oyster sauce
1 cup cooked rice
Heat wok or small oil-sprayed non-stick fry pan on high heat. Add garlic and beef and stir-fry until beef is browned. Remove from pan.
Stir-fry vegetables until just heated through. Add oyster suace and continue to stir-fry until vegetables are tender. Return beef to pa and heat through. Serve with rice.
Fried Rice
1/3 cup brown rice
1 egg, lightly beaten
1/2 tsp ginger, grated
1 clove garlic, crushed
60g lean ham, chopped
1/2 cup baby corn
80g green beans, chopped
1/4 red capsicum, chopped
1 green shallot, chopped
2 tsp soy sauce
2 tsp hoisin sauce
3 tsp rice wine vinegar
Cook rice following packet instructions.
Heat oil-sprayed non-stick frying pan over medium heat, pour in egg and cook for 15 seconds or until set. Remove and roughly chop.
Add ginger, garlic, ham, corn, beans and capsicum to pan. Stiry-fry for three minutes or until vegetables are tender.
Add rice, shallots, sauces and vinegar. Stir-fry until hot and serve.
Penne w/ Prawns & Feta
60g penne pasta
1 clove garlic, crushed
1/2 small onion, diced
2 small tomatoes, chopped
1/4 cup white wine
1/4 cup fish stock
1 tsp tomato paste
150g medium green prawns, peeled and deveined
1 birdseye chilli, deseeded and chopped
15g pitted kalamata oilves
20g reduced-fat feta, crumbled
Cook pasta in pot of bioling, salted wated following packet instructions. Drain and set aside.
Heat an oil-sprayed non-stick frying pan over medium heat. Add garlic and onion. Stir-fry until onion has softened.
Add tomato and wine and cook for 1 minute or until wine has reduced by half. Add stock, tomato paste, and prawns and cook for two minutes. Stir in pasta, chilli, olives and feta. Serve.