Pasta Salad with Chicken Steak

So tonight’s dinner was chicken steak  and some pasta salad.

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               Preparation Time: 15 mins         Cooking time :20 mins

                                   Serves – 2 

Ingredients:

3 chicken filets( 100 gm each),

one filet cut into small pieces for salad and remaining two for steak

Cherry tomatoes   (5-6)

onion(1 slice) optional

yellow pepper  1/2 medium

Mozzarella cheese-5-6 cubes

boiled corns- canned ( 50 gm)

lettuce (10 big leaves)

Olives (5-6) canned

Boiled pasta ( 200 gms)

Salt -1:2 teaspoon

Pepper-1/4 teaspoon

chicken boneless  (200 gms)

Red Chili powder -1 teaspoon

Herbe de Provence 1 teaspoon

Garlic Powder-1/2 teaspoon

2 tablespoon Olive oil

1 teaspoon of vinegar

1 tablespoon of Green Pesto Sauce

Directions :

Marinate the chicken filets for steak  with salt,pepper, chili powder , garlic powder ,herb de provence and 1 tbsp of olive oil . Keep it aside for sometime before you  prepare your  dinner.

For Salad,first grill or shallow fry chicken pieces and keep aside to cool.

Chop lettuce, tomatoes , pepper , onion slice and add to your salad bowl.

Add the boiled corns ,olives and cheese cubes as well.

Now add grilled chicken  and boiled  pasta .

for the dressing : add salt,pepper,few drops of olive oil,vinegar , and pesto sauce. Mix well. Your Salad is ready.

Shallow fry your marinated chicken filets or grill it as you prefer, till you see both sides with golden brown color.

Enjoy !!

Diet Plan and Weight Watching-Week3

Today is my third week of Diet plan and weight watching and I am here with my update about last week . My week went quite good with all calories intake noted down carefully in my excel sheet reaching target of 1400 calories and sometimes even lower until i arrived weekend it was all good . I couldn’t control much on eating outside 😦 but  I tried to compensate  by walking  10 kms during my weekend.The goals were successfully accomplished almost until friday 😉

The good news is I lost some weight(1 pound)  even though it is not much in spite of my rebellion to my diet but I am happy for now 🙂

My last week’s goals were  :

  1. To bring down my intake from 1600-1700  Calories to 1400 calories .√
  2. Cutting carbs from Dinner and lunch. So Instead of eating two slice of bread for lunch and dinner  . I would reduce to one each meal.√
  3. To include Yogurt in my meals. In India we make a salty yogurt dip called Raita. (You can add grated cucumber or small pieces of  tomato  with some salt, cumin powder or other spices of your choice in a low fat yogurt) .It makes a good side dish.√
  4. Handful of nuts everyday.√
  5. Adding Salad to dinner every day.  √
  6. My dinner calories target is 300 calories  . (couldn’t keep everyday)
  7. Adding walk to my routine.Currently I am walking to metro station everyday  which is 1.5 km . I will add 500 meters more to my everyday walk. I will get down a station before  and will try to walk down home.√ (even walked extra more than my goal , yay!)

This week’s goal are same as last week except I will avoid  much cheating.I will keep the cheat day limit to  1800 Cal which I  can compensate with my walks.

I am  expecting to reduce 2 pounds in this week ,apart from above goals I am also doing following as my routine:

Stopped taking sugar in my tea and coffee everyday.

Replaced my morning sandwich  with boiled or scrambled eggs.

Dinner latest by 7 pm .

Eating more green vegetables .

3 fruits daily.

no white bread , brown or whole wheat bread.

Drinking a cup of warm water boiled with cinnamon and a teaspoon of honey.

Below is link  from Colleen on her site about  her weight loss journey and some great health tips.I am sharing my every week’s results with her to keep us  motivated.If you would like to join us  , just ping back to her post below and keep sharing your results :

http://silverthreading.com/2015/12/21/mindful-monday-healthy-living-choose-your-eating-battles/

 

 

 

 

 

 

 

 

 

Baked Vegetables with Chicken

Baking is a great way to cook your food without frying or adding much oil . Today we had our veggies baked with chicken. We  marinated them in spices for an hour before we put them in oven. It does make difference in taste as spices were absorbed by chicken and vegetables and tastes much better.

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Preparation time : 15 minutes excluding marinating time (1 hour min)          Baking time : 20 mins

Calories per serving =278

Serves – 2

Ingredients :

  • Chicken breast , cut into small pieces  200 gm
  • Vegetables – small Potatoes 6-7, brinjal 1/2, Green and yellow Pepper 1/4rth each , Tomato 1, Onion 1/2, Carrot  1 ,Zucchini -1/25, lemon 1, Green Peas – handful
  • 1 tablespoon of lemon juice
  • 1  tablespoon olive oil
  • Salt 1 teaspoon
  • Spices for marinade-,Pepper 1/2 teaspoon,Garlic Powder 1/2 teaspoon,Cumin Powder 1/2 teaspoon,Chili Powder 1/2 teaspoon
  • Herbs- Herb de Provence, Dry Parsley to sprinkle

Method :

Marinate the chicken and vegetables  with spices,lemon juice,salt, one tablespoon olive oil  and keep aside for minimum an hour ( more you keep, it is better)

Preheat the oven for 15 minutes at 240 C.

Now transfer the marinated vegetables and chicken into baking tray ,some water (50 ml) and  sprinkle some herbs over it, and let it bake for 15-20 minutes.

check if vegetable are cooked .

Serve with bread or rice as you prefer .

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Boiled Potato Salad

Sorry for not posting much on this blog , We are currently in switching phase  to more healthy eating and healthy cooking with new recipes for Diet food.  This one is for potato lovers like us 😀

Boiled potatoes are good for health , some of their benefits listed below:

Boiled potatoes are low in calories and fat, but high in fiber and nutrients. Boiled potatoes are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins and vitamin C. They are low in calories and fat, and their high fiber content helps you feel full .

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               Preparation Time: 10 mins         

                    Serves – 2                        Calories per serving: 207 

Ingredients:

1 boiled egg

5-6 cherry Tomatoes

2 medium boiled potatoes

Salt -1/2 teaspoon

crushed Pepper-1/4 teaspoon

chopped parsley or coriander -handful

chili powder-1/4 teaspoon (optional)

1 tablespoon lemon juice

few drops of vinegar preferably Apple Cider

1 tablespoon Olive oil

Directions :

Chop tomatoes and parsley.

Slice the boiled eggs , add to your salad bowl.

Crush the boiled potatoes and add to the bowl.

Now add  salt,pepper, lemon juice, vinegar and olive oil  . Mix well

Enjoy !!

A picture from my plate before I gulped down  last bites.

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Diet Plan and Weight Watching-Week2

 

So Today is my second post on this topic and it is my update about how my last week of weight watching and healthy eating went . It is my weekly journal to keep track of my food activities 😀 , I was expecting last week to go a bit hard but it went quite smoothly. To my surprise I  didn’t feel much hungry after switching to healthy eating, my appetite is reducing slowly and I feel full which was not the case before. I have to admit I did cheat on sunday, cooked my favorite food and enjoyed , although I took care of portions. I also ate some chocolates which is inevitable in this festive season but the good news is my weight is stable and also I feel less bloated now.

Keeping a diary to record your daily meal and how much calories intake, helps a lot. It is bit of more work in the first week but from second week you will start remembering how much calories are in 1 apple or orange or 10 almonds by heart 😀

My Last week’s goals were :

  1. To bring down my intake from 2100-2200 Calories to 1600-1700 calories , to stabilize my weight.  √
  2. Cooking interesting but healthy food according to my required  calorie intake .√
  3. Adding Salad to dinner every day. ( This I couldn’t do all days)
  4. My dinner calories target is 350-400  . √

so I had easy goals for my first official diet week just to bribe myself  for dieting 😉

This week’s goals would be a level tough .My plan for this week :

  1. To bring down my intake from 1600-1700  Calories to 1400 calories .
  2. Cutting carbs from Dinner and lunch. So Instead of eating two slice of bread for lunch and dinner  . I would reduce to one each meal.
  3. To include Yogurt in my meals. In India we make a salty yogurt dip called Raita. (You can add grated cucumber or small pieces of  tomato  with some salt, cumin powder or other spices of your choice in a low fat yogurt) .It makes a good side dish.
  4. Handful of nuts everyday.
  5. Adding Salad to dinner every day. (pending from last week 😉 )
  6. My dinner calories target is 300 calories  .
  7. Adding walk to my routine.Currently I am walking to metro station everyday  which is 1.5 km . I will add 500 meters more to my everyday walk. I will get down a station before  and will try to walk down home.

I am  expecting to reduce few pounds in this week and I am also keeping up the changes in my routine as I mentioned in my last post  :

Stopped taking sugar in my tea and coffee everyday.

Replaced my morning sandwich  with boiled or scrambled eggs.

Dinner latest by 7 pm .

Eating more green vegetables .

3 fruits daily.

no white bread , brown or whole wheat bread.

Drinking a cup of warm water boiled with cinnamon and a teaspoon of honey.

 

Below is link  from Colleen on her site about  her weight loss journey and some great health tips.I am sharing my every week’s results with her to keep us  motivated.If you would like to join us  , just ping back to her post below and keep sharing your results :

http://silverthreading.com/2015/12/14/mindful-monday-healthy-living-food-journals-breakfast-the-silver-way/)

 

 

 

 

 

 

 

 

 

Fiery Chicken in Red Sauce

 

Sometimes I miss eating very spicy food although that makes me cry , my face all red and my nose running 😛 but I still enjoy it. This recipe is dedicated to one of those days and similar people like me.

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Preparation time : 15 minutes           Cooking time : 20 minutes

Serves 2 people

Ingredients you will need:

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Chicken boneless  200-250 gms small pieces

Green chili -1 big

Salt – 1 teaspoon

Pepper -1 teaspoon

Turmeric powder-1 teaspoon

Chilli powder 1 teaspoon

garlic cloves 4 finely chopped

yogurt -1 cup

Harissa sauce- 1 tablespoon  ( If you don’t have Harissa sauce at home, you can grind 3-4 red chillies with 4 garlic cloves ,add some water and use that paste)

Tomato paste – concentrated 1 tablespoon

Oil for cooking -2  tablespoons

Coriander for garnishing

Method :

Finely chop garlic and green chili FullSizeRender

Marinate the chicken with salt, pepper, chilli powder,turmeric,yogurt and chopped chili and garlic .Refrigerate for an hour at least.

I kept for 3 hours.

Now heat oil in pan at medium flame,  add the marinated chicken and start frying till chicken looks cooked.

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Now add the tomato paste and cook on low flame,

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Also add harissa sauce . Cover and cook for another 5 minutes.

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Now add the chopped coriander and cook for 5 mins.The curry already looks red by now.

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Your fiery chicken is ready , Enjoy it with steamed rice or naan.

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Garden salad with grilled chicken

I like this salad as it has chicken and eggs which makes you full and you don’t feel hungry after one or two  hours . The spicy flavor of grilled chicken satiate my spice cravings too.

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               Preparation Time: 15 mins         Cooking time :10mins

                                   Serves – 2 

Ingredients:

2 boiled eggs

Tomato    1 big

yellow pepper  1/2 medium

Feta cheese-few cubes

1 carrot- shredded

courgette-1/2

onion-few slices(optional)

boiled corns- canned ( 50 gm)

lettuce (10 big leaves)

Salt -1:2 teaspoon

Pepper-1/4 teaspoon

chicken boneless  (200 gms)

barbecue powder -1 spoon

Garlic Powder-1/2 teaspoon

chili powder-1/2 teaspoon

1 tablespoon Olive oil

Dressing for Salad- I had already in my fridge, used Caeser Salad Dressing One tbs. ( otherwise you can prepare you own dressing -> 1 tbs mayonnaise ,one teaspoon olive oil,vinegar few drops , sprinkle salt ,pepper, other herbs as you like and  mix well)

Directions :

Marinate the chicken with salt,pepper, chili powder , garlic powder ,barbecue powder and some olive oil . Keep it aside for sometime before you think to prepare your salad.

Grill the chicken pieces first.

Chop lettuce, tomatoes ,pepper and onion.

Grate carrot and courgette and mix everything in salad bowl.

Slice the boiled eggs , add to your salad bowl.

Add the boiled corns and cheese cubes as well.

Now add grilled chicken , salad dressing . Mix well

Enjoy !!