CHICKEN & PUMPKIN CURRY (21 DAY WONDER DIET: DAY 13)
This is Day 13: Lunch, on the 21 Day Wonder Diet. You can make this whole recipe the day before. This lunch is to be followed by an afternoon snack of 125g grapes.
Provided by Sara 76
Categories Chicken Breast
Time 45m
Yield 2 serving(s)
Number Of Ingredients 15
Steps:
- Cook rice in large saucepan of boiling water unril tender, drain.
- Meanwhile, blend onion, coriander root and stem mixture, coriander leaves, chilli, garlic, ginger, and turmeric until smooth.
- Cook paste in medium frying pan, stirring, until fragrant. Add stock, chicken and coconut milk; bring to a boil. Reduce heat; simmer, covered, 10 minutes.
- Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.
- Serve rice topped with curry, sprouts and extra coriander.
Nutrition Facts : Calories 448.1, Fat 4.9, SaturatedFat 1.1, Cholesterol 55.8, Sodium 253.8, Carbohydrate 71.2, Fiber 6.7, Sugar 11.3, Protein 32.6
CHILLI CON CARNE (21 DAY WONDER DIET : DAY 2 )
This is Day 2: Dinner, on the 21 Day Wonder Diet. You make this recipe in larger amounts, and freeze in 1 serve portions.
Provided by Sara 76
Categories Meat
Time 40m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Cook rice in medium saucepan of boiling water until tender; drain.
- Meanwhile, spray medium frying pan with cooking oil; cook onion and garlic over heat, stirring, until onon softens. Add beef and spices; cook, stirring, until beef is browned.
- Add undrained tomatoes, paste and stock; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Uncover; simmer about 10 minutes or until mixture thickens slightly. Stir in beans.
- Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.
Nutrition Facts : Calories 393.5, Fat 15.8, SaturatedFat 6, Cholesterol 63.1, Sodium 436.2, Carbohydrate 40.2, Fiber 5.2, Sugar 9.8, Protein 23.7
CAJUN FISH & RICE PILAF (21 DAY WONDER DIET: DAY 19)
Make and share this Cajun Fish & Rice Pilaf (21 Day Wonder Diet: Day 19) recipe from Food.com.
Provided by Sara 76
Categories Long Grain Rice
Time 30m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
- Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
- Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
- Serve pilaf with fish.
Nutrition Facts : Calories 530.8, Fat 5.9, SaturatedFat 1.4, Cholesterol 127.8, Sodium 514.2, Carbohydrate 70.5, Fiber 2.6, Sugar 6.2, Protein 45
TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)
This is Day 15: Lunch, on the 21 Day Wonder Diet. You can make the filling the night before, and assemble the sandwich in the morning. The baby spinach will stop the bread going soggy. This lunch is to be followed by an afternoon snack of 1 small apple.
Provided by Sara 76
Categories Lunch/Snacks
Time 10m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Combine tuna, celery, onion, dill and capers in medium bowl.
- Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.
Nutrition Facts : Calories 299, Fat 5.1, SaturatedFat 1.2, Cholesterol 38.9, Sodium 930.6, Carbohydrate 33.9, Fiber 5.4, Sugar 4.1, Protein 28.2
HOISIN PORK (21 DAY WONDER DIET: DAY 13)
This is day 13: Dinner, on the 21 Day Wonder Diet. I don't eat these cuts of pork, so I used chicken breast instead. Also, you can use baby spinach in place of the watercress.
Provided by Sara 76
Categories Pork
Time 25m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Spread pork with hoisin sauce. Spray medium frying pan with cooking oil; heat pan, cook pork. Cover pork, stand 5 minutes.
- Meanwhile, combine watercress, mint, apple and onion in medium bowl.
- Combine juice, soy sauce, ginger and chilli in small jug. Add to salad, toss to combine.
- Serve salad topped with sliced pork.
Nutrition Facts : Calories 269.3, Fat 6.3, SaturatedFat 2, Cholesterol 79.2, Sodium 903.2, Carbohydrate 22.4, Fiber 4.1, Sugar 11.5, Protein 32.8
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