Abs Diet Recipes

Abs Diet Recipes – Quick and Easy

 

Hurry Curry

120ml/4 fl oz fat free natural yoghurt

120ml/4fl oz reduced fat mayonnaise

3 tablespoons finely chopped onions

1 teaspoon grated fresh ginger

1 teaspoon curry powder

455g/1lb boneless skinless chicken breast, cut into 1cm strips

1 teaspoon paprika

½ teaspoon black pepper

150g/ 5 ½ oz brown rice cooked

  1.  In a small bowl mix the yoghurt, mayonnaise onion, ginger and curry powder
  2. Place chicken in a medium bowl, sprinkle with paprika and pepper, toss until coated
  3. in a
  4. non-stick pan over a medium heat cook chicken for 4 to 5 mins. Stir in the yoghurt mixture, cook, stirring for 2 minutes.
  5. serve over rice.

Makes 2 servings

Per serving: 700 cals;  protein 60g;  carbs 70g; fat 25g

 

 

Abs Diet Recipes – Chicken & Pasta

 

2 tablespoons olive oil

 

½ onion finely chopped

1 teaspoon flour

2 tablespoons water

455g/1lb chicken breast fillets

4 teaspoons chilli powder

240ml/8fl oz passata sauce

250g/9oz whole wheat spaghetti cooked

 

  1. heat oil in non-stick pan and fry onion, cook for 1 min until browned.
  2. in a small bowl add the flour and water
  3. add the chicken, chilli powder, sauce and flour mixture to the pan, stir.
  4. simmer uncovered for 10 minutes (until chicken cooked) then serve over spaghetti.

Makes 4 servings

Per serving:  286 cals;  protein 30g;  carbs 22g;  fat 11g

 

 Abs Diet Recipes – BBQ King

145g/5 oz low fat sausages – chopped

1 small onion, chopped

90g/3oz mushrooms, sliced

1 clove garlic, finely chopped

1can baked beans

1can cannellini beans, drained

1can chopped tomatoes

20g/ ¾ oz breadcrumbs

¾ tablespoon ground flaxseed

¾ tablespoon olive oil

 

  1. preheat oven to 180degrees/350F, gas 4.
  2. put sausage in a 2 litre baking dish and bake until browned (about 5 mins) drain the fat and put to the side
  3. in non-stick pan (medium heat) cook onion, mushrooms and garlic for 5-7minutes. Transfer to the baking dish then add the beans, tomatoes and salt and pepper to taste.
  4. bake for 20 mins or until edges bubble
  5. in a small bowl, mix the breadcrumbs & flaxseed with the oil. Sprinkle over the sausage mixture and grill until golden brown ( approx 3 mins)

makes 4 servings

per serving 243 cals;  protein 20g;  carbs 31g;  fat 6g

 

Abs Diet Recipes –

340g/12oz lean minced beef

1 ½ onions chopped

1 green pepper chopped

2 cloves garlic, finely chopped

100g/3 ½ oz mushrooms sliced

2 cans peeled tomatoes

600ml/20 fl oz passata sauce

2 tablespoons Italian seasoning

455g/1lb wholewheat spaghetti

 

  1. brown mince over a medium heat until browned – DRAIN FAT FROM THE MEAT.
  2. add the onion, green pepper & garlic and cook until tender.  Pour in the mushrooms, tomatoes with their juice, passata sauce and seasoning and stir together.
  3. simmer in pot
  4. cook spaghetti as per packet instructions
  5. serve sauce over spaghetti

makes 4 servings

per serving: 366 cals;  protein 30g;  carbs 48g;  fat 8g

 

 Abs Diet Recipes – Tortilla

225g/8oz extra lean minced beef or minced turkey

115g/4oz onion chopped

2 cloves garlic finely chopped

90g/3oz canned kidney beans, rinsed and mashed

2 green chilli peppers seeded & diced

2 teaspoons chilli powder

4 large wholemeal tortillas

1 romaine lettuce shredded

200g/7ox chopped tomatoes

30g/1oz low fat cheddar cheese grated

 

  1. in a large non-stick frying pan (medium heat) cook beef, onion and garlic until the beef is browned – drain the fat
  2. stir in the beans, chilli pepper and chilli powder and cook until hot.
  3. remove from the heat
  4. warm the tortillas in the microwave (20 secs) the fill each tortilla with a quarter of the mixture.  Top with the lettuce, tomatoes and cheese and roll each tortilla tightly

makes 4 servings

per serving 234 cals;  protein 20g;  carbs20g;  fat 9g

Call 0141 639 6648 to book a session
Caroline Brown

Caroline Brown

Personal Trainer & Owner at C & Believe Fitness
Exercising to me is a way of life, At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at caroline@candbelieve.co.uk for a FREE evaluation of your fitness needs and goals.
Caroline Brown
Caroline Brown
Caroline Brown
Caroline Brown

Latest posts by Caroline Brown (see all)

Book a Lifestyle Consultation

Name*

Phone*

Email*

Message*

Please leave this field empty.



Testimonials

Latest News

Date Night Diet

Date Night Diet

March 9th, 2017

Want to look good in your little black dress on your date ni...

No thumbnail available

Recipes

March 8th, 2017

Here are a few recipes to try out the calorie count is inclu...

No thumbnail available

PMS Hell

March 8th, 2017

So ladies those premenstrual mood swings that can unfortunat...