BusySlim | Main Meal | Recipe Ideas | Weght Loss

MAIN MEAL RECIPES FOR BUSY PEOPLE

Quick, healthy, delicious ideas

Avocado Basil Pesto Zucchini Noodles

 

Enjoy with grilled chicken for a full meal.

  INGREDIENTS

  • 2 medium zucchinis, ends trimmed

  • ½ cup packed fresh basil leaves

  • ½ large ripe avocado

  • 2 cloves garlic

  • 2 tablespoons pine nuts

  • 1 tablespoon fresh lemon juice (from 1 small lemon)

  • 3 tablespoons water, plus more if necessary

  • ¼ cup grated parmesan cheese or goat cheese

  • Kosher salt and freshly ground black pepper, to taste

  • ½ cup sliced grape tomatoes

 METHOD

  1. Use a julienne peeler, mandolin or spiralizer and spiralize the zucchini into noodles. Add noodles to a large bowl.

  2. Add basil, avocado, garlic, pine nuts and lemon juice to a food processor and pulse for 20 seconds or until pesto is chopped.

  3. Add in water and process again until completely smooth. You may need to add more water to get it to your desired consistency.

  4. Transfer to a bowl with the zucchini noodles and toss the noodles until they are well coated. Top with tomatoes. Serve room temperature or chilled. Add a serve of protein if desired.

 Nutrition Information

Serves: 2      

*Calories: 246 * Fat: 15.4g *Carbohydrates: 23.8g* Sugar: 8.1g *Fibre: 7.9g* Protein: 8.7g

Green Chicken Curry

 

Ingredients 

  • 1 Tbspn Olive Oil

  • 50g Green Curry Paste (we recommend MAE PLOY brand which is sold in Woolworths)

  • 1 can coconut milk

  • 600g diced uncooked chicken breast

  • 1 Cup green beans sliced

  • 1 Cup red capsicum sliced

  • 1 Cup mushrooms sliced

  • ½ Cup bamboo shoots

  • 1 lime (optional)

  • 2 handfuls torn coriander
     

Method

  1. In a frying pan on low heat, put in olive oil, add green curry paste, and fry until fragrant.

  2. Add half a can of coconut milk and mix well.

  3. When simmering, add chicken and cook gently. Once chicken looks cooked, ie white, add the rest of the vegetables and the remaining coconut milk.

  4. Simmer until vegetables are tender, add two handfuls of coriander and optional juice of one lime.

 

**Serve with a serving size of brown or basmati rice.

Nutrition

PROTEIN 45.5g

CARBOHYDRATES  5.25g

SUGAR 1.75g   

FIBRE 2g

FAT  11.25g

SATURATED  6.5g

POLYUNSATURATED  1.5g                                                                  

MONOUNSATURATED  2g     

SODIUM 755.5g

POTASSIUM 489.75mg

CALORIES 329.25 per serve

100GM OF BASMATI RICE = 138 Cals

TOTAL CALORIES WITH RICE 467.25 per serve

                                                                                   

SOME VALUABLE INFORMATION ABOUT COCONUT MILK

Coconuts contain significant amounts of fat, but unlike other nuts, they provide fat that is mostly in the form of medium-chain saturated fatty acids (MCFA’s). In particular, one called Lauric acid. Lauric Acid is converted in the body into a highly beneficial compound called Monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms. It is therefore now thought that consumption of coconut milk may help protect the body from infection and viruses. MCFA’s are rapidly metabolised into energy in the liver. It is thought that unlike other saturated fats, MCFA’s are used up more quickly by the body and are less likely to be stored as fat. Because of coconut milk's high content of saturated fatty acids though, it should be still treated as a food that should be consumed in moderation.

Chicken Caesar Salad


Ingredients

  • 15g of croutons (garlic and herb)

  • 120g chicken breast, pre cooked

  • 1 sprig fresh chives

  • 1 cup crisp lettuce, approx 100g

  • 1 large egg, approx 50g

  • 10g Caesar-style dressing, low fat

  • 5g snow pea sprouts

 

Method

1. Bring a small pot of water to boil, and hard boil egg (approx 5 minutes). Remove egg from boiling water and place in pot of cold water to cool. 

2. Meanwhile, combine the lettuce leaves, croutons, chives and snow peas in a bowl/serving plate. Slice egg and toss through lettuce.

3. Place sliced chicken breast on top of salad and drizzle with caesar dressing. 

Nutritional Value

Balsamic Beef & Sweet Potato Mash
 

Ingredients

  • 1 pinch black pepper

  • 120g lean sirloin steak

  • 2 sprigs fresh chives

  • 0.5 tsp minced garlic

  • 1 sweet potato (approx 150g)

  • 30mls balsamic vinegar

  • 20mls coconut milk

  • 1 cup mixed salad leaves

  • 4 cherry tomatos approx 10 each

 

Method

1. Combine half of balsamic with the garlic and pepper. Pour over steak and marinate for 15 minutes.

2. Meanwhile, cut cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plate and pour over the remaining balsamic vinegar. 

3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approx 8 minutes, or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chives and add to potato along with the coconut milk. Mix well and transfer to serving plate.

4. Heat a bbq or sandwich grill and cook steak on high heat for 1-2 minutes on each side, or until cooked to your preference. Place steak on top of sweet potato mash, garnish with extra chives and serve.

Nutritional Value

Turkey & Tomato Panini 
 

Ingredients

  • 80gm turkey meat, lean, sliced

  • 0.5 tomato

  • 1 sprig fresh basil leaves

  • 0.5 tbsp cheese, parmesan, grated

  • 5mls lemon juice

  • 1 pinch black pepper

  • 2 slices wholemeal bread, thick sliced, approx 40g

  • 10gm mayonnaise, 97% fat free

 

Method

1. Have 2 heavy cans (approx 400gm each) and a medium non stick frying pan ready by the stove.

2. Combine the mayo, parmesan, shredded basil, lemon juice & pepper in a small bowl. Spread the mixture one one slice of bread and top with turkey and tomato slices; then top with remaining slice of bread. 

3. Heat the large non stick fry pan over medium heat. Place the panini in the pan and top with the medium frying pan on top of the panini, then weigh it down with the cans. 

4. Cook until golden on one side (about 2 minutes). Reduce the heat to medium low, then flip the panini, replace the top skillet and cans, and cook until the second side is golden (1-3 minutes more). 

Nutritional Value

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