1. Broccoli Potage and Cod Fillet Salad With Lemon Dressing
Ingredients:
- ½ pond cod fillet
- 1 cup broccoli rosettes
- half-head iceberg lettuce
- 1 small potato
- 2 medium size carrots
- 2 tablespoons of freshly chopped chives
- half lemon
- garlic
- 1 bay leaf
- extra virgin olive oil
- salt and pepper
Cook the Cod Fillet
Wash end clean carrots with a vegetable peeler, making sure to remove only a thin layer, in order to preserve nutrients that are near the surface. Cut them into thin slices. Place the cod fillet in an oval saucepan and sprinkle it with freshly chopped chives, 1 tablespoon olive oil, salt and pepper. Add 1 bay leaf and 3 garlic cloves. Pour cold water over it to cover it by ½ inch. Cook over a very low fire until the cod fillet becomes tender. When done, remove the fillet from the pan and place it on a plate. Sprinkle with 5 tablespoons of cooking liquid.
Make the Broccoli Potage
Peel the potato and cut it into 1 inch cubes. Wash the broccoli rosettes and put them together with potatoes inside a pot. Cover with water, add salt and boil for 15 minutes, or until soft. Remove the bay leaf from the fish liquid, drop broccoli and potatoes inside and blend everything (together with carrots), until smooth. Add some more hot water if too dense. Bring it to a boil again for 1 minute, season with more salt if necessary and set aside.
Prepare the Lemon Dressing
Add ½ teaspoon of finely chopped garlic cloves to 2 tablespoons of extra virgin olive oil (240 calories). Squeeze half a lemon, pour the juice into the oil and sprinkle with salt and pepper. Beat well with a small spoon.
Serve
Wash the salad, drain it well and put it on a large plate. Cut the cod fillet in 1½ inch pieces and place them on top of the salad. Season everything with lemon dressing and add more salt if you like.
Pour a few ladles of warm broccoli potage into a soup bowl and sprinkle with a few drops of olive oil and some chili powder (it will speed up your metabolism!).
Eat whatever you wish first! It’s one of the best diet food recipes for weight loss and overall health.
2. Mediterranean Style Chicken Breast in Tomato Sauce
Ingredients:
- ½ pound chicken breast
- ⅓ cup rice
- 1 medium sized leek
- 2 carrots
- 3 cups chopped tomatoes (approximately 8 tomatoes)
- 1 small rosemary sprig
- 5 sage leaves
- 4 dried juniper berries
- 3 garlic cloves
- 1 tablespoon white wine
- extra virgin olive oil
- salt and pepper
Easy Procedure:
Slice carrots and the leek into thin pieces. Drop tomatoes into the boiling water for 30 seconds to allow skin to slip off easily. Peel them and chop them into small cubes. Cut the chicken breast into 1 inch pieces.
Pour 2 tablespoons of olive oil (240 calories) and ¼ cup water into a sauce pan. Add salt, pepper, 1 rosemary sprig, 5 sage leaves and sliced leek and carrots. Cut juniper berries in two and add these as well. Simmer until tender, but not mushy. Stir in chicken breast cubes, sprinkle with 1 tablespoon wine and add some water if necessary. Simmer for 10 more minutes, or until chicken is soft. Mix chopped tomatoes and cook for 20 to 30 minutes, stirr once in a while. Set aside.
Put ⅓ cup rice inside a small saucepan and add cold water to cover it by ½ inch. Put on the lid and let steam on a very low fire without stirring at all, until cooked.
Arrange rice and chicken tomato sauce on a plate and enjoy this delicious diet food recipe.
Check out the video below, he gives a really good explanation on making Mediterranean Chicken Breasts, but with the slightly different recipe.
3. Oven Roasted Veggies With Curry Yogurt Dressing
Ingredients:
- 2 cups pumpkin, cubed
- 2 onions cut in half moon slices
- 1 cup cauliflower rosettes
- 1½ cups mushrooms
- 1 cup sliced zucchini
- ½ cup sliced green pepper
- 1 cup sliced carrots
- ½ cup plain low fat yogurt
- 2 teaspoons chopped garlic
- 3 tablespoons grated parmesan cheese
- 1 teaspoon curry powder
- 2 tablespoons chopped parsley
- Extra virgin olive oil
- Salt and pepper
Prepare the Yogurt Dressing
Mix chopped parsley and curry powder with yogurt, add salt and pepper and beat well. Refrigerate for 1 hour to allow the yogurt to cool and thicken a little.
Bake the Veggies
This is a very easy diet food recipe! Preheat oven to 350°F (180°C). Oil a baking pan with ½ tablespoon olive oil (60 calories). Mix vegetables and season them with salt and pepper. Put them inside the pan and sprinkle with 1 tablespoon olive oil. Bake for approximately 1 hour, or until tender. 10 minutes before they are done, sprinkle 3 tablespoons of grated parmesan cheese (66 calories) over the veggies to get a crispy and tasty crust.
Enjoy the Meal
Put hot roasted veggies on a plate and pour some curry yogurt dressing on top of them. This great diet food plate will deliciously tickle your palate from the very first bite to the last!
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