Monthly Archives

December 2016

Mains

Roasted Chicken with Boiled Vegetables

This is one of my most basic Recipe but often the best things are simple and this dish proves it most aptly as this is one of my most healthy and delicious recipe, with great Macros and I eat it at least twice a week.

Roasted Chicken with Boiled Vegetables

Serving Size: 1

Calories per serving: 353

Protein: 49g, Fat: 10g. Carbs: 11g

Ingredients

  • 200 Grams Boneless Chicken
  • 1 Tsp Olive Oil
  • 20 Grams Mushroom
  • 20 Grams Baby Corn
  • 20 Grams Green Peas
  • 20 Grams Cauliflower
  • 20 Grams Broccoli
  • ¼ Tsp White Pepper
  • ¼ Tsp Dried Oregano
  • 1 Tsp All Purpose Seasoning
  • 1 Tsp Lemon Juice
  • 20 Grams Honey Mustard Dip
  • Salt as per Taste
  • Black Salt as per Taste

Instructions

  1. Marinate the Chicken with Lemon Juice, Black Salt and All Purpose Seasoning for half an hour in refrigerator.
  2. Cut the Mushrooms, Baby corn, Cauliflower, Broccoli in small pieces.
  3. Take the Mushrooms, Baby corn, Cauliflower, Broccoli and Green Peas and boil them. Once boiled sauté them in a pan with sale, Basil and Oregano.
  4. Roast the marinated Chicken in the oven for 20 mins at 150 Degrees.
  5. Serve the Roasted Chicken with the sautéed Vegetables and Honey Mustard Dip.
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Mains, Recipes

Low Calorie Dragon Chicken

Low Calorie Dragon Chicken

Calories per serving: 393

Protein: 50g, Fat: 10g. Carbs: 23g

Ingredients

  • 200 Grams Chicken Boneless
  • 1 Tbsp Sambal Oelek Sauce
  • 1 Tbsp Balsamic Vinegar
  • ½ Tbsp Teriyaki Sauce
  • 1 Tbsp Ginger Garlic Paste
  • 1 Pc Egg White
  • 20 Grams Onion in Julian Cutting
  • 20 Grams Red Capsicum
  • 20 Grams Yellow Capsicum
  • 1 Tsp Olive Oil
  • 3 Pcs Cashews
  • 1 Tsp Honey
  • 1 Tbsp Tomato Ketchup
  • 1 Tbsp Chopped Spring Onion
  • 1 Tbsp Fresh Coriander Leaves
  • 2 Pcs Dried Whole Red Chilli
  • Black Salt as per Taste

Instructions

  1. Slice the Chicken in long pieces and marinate it in Egg White, Sambal Olek and Black Salt for 20 minutes.
  2. Mix Teriyaki Sauce, Balsamic Vinegar, Honey and Tomato Ketchup in a bowl.
  3. Heat the Olive Oil in a cooking pan and add ginger garlic paste to it. Add Onion, Red Capsicum, Yellow Capsicum and sauté it for some time.
  4. Grill the Marinated Chicken for 8-10 minutes at 200 degrees in a Griller.
  5. Once the Chicken is grilled properly add it to the cooking pan along with the Teriyaki Sauce, Balsamic Vinegar, Honey and Tomato Ketchup Mixture and toss it till all the ingredients are properly mixed.
  6. Add Spring Onion and Dried Whole Red Chilli to it in the end.
  7. Serve it in a portion bowl and garnish it will Fresh Corianders and Cashews.
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http://eatburnrepeat.com/low-calorie-dragon-chicken/

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Rolled Oats Poha

This is one of my favorite breakfast recipe for carbs day.  Doing carbs  right is one of the most important aspect of clean eating.  Always use rolled oats instead of instant oats in your diet, as they are gluten-free, low in cholesterol and saturated fat.  This recipe I had designed on one of my favorite Indian breakfast called Poha which is normally made from flattened dry flakes.  So replacing flattened rice with rolled oats gave me a super healthy and delicious version of Indian Poha.

 

Rolled Oats Poha

Serving Size: 1

Calories per serving: 438

Protein: 14g, Fat: 17g, Carbs: 53g

Ingredients

  • 80 grams Rolled Oats
  • 20 Grams Chopped Onion
  • 20 Grams Chopped Tomato
  • 1 Tsp Olive Oil
  • ¼ Tsp Turmeric Powder
  • ¼ Tsp Red Chili Powder
  • ½ Tbsp Fresh Corianders
  • 5 pcs Curry Leaves
  • 30 Grams Green Peas
  • ¼ Tsp Mustard Seeds
  • 12 Grams Roasted Peanuts
  • 1 Tsp Lemon Juice
  • 1 Sachet Sugar free Sweetener
  • Salt as per Taste

Instructions

  1. Soak the Rolled Oats for 15 minutes in water.
  2. Take olive oil in a cooking pan and add mustard seeds, curry leaves to it and cook it for few seconds.
  3. Add Chopped Tomato, Onion, Green Peas to the pan and sauté it for some time.
  4. Now add soaked Rolled Oats in the pan along with Turmeric powder, Red Chili Powder and salt and stir it for some time.
  5. Pour the Lemon Juice and Sugar Free to the pan and cook it till it’s well done and add Fresh Coriander Leaves on top of it.
  6. Serve it in a portion bowl and sprinkle the Roasted Peanuts on top it.
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http://eatburnrepeat.com/rolled-oats-poha/

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Blog

Small Beginnings…

Small Beginnings

Everyone knows the toughest part of trying to lose weight is to keep up the discipline over the long period of time, but often ignored is the part of starting up.  In the movies when a guy wants to shape up, they cut into a groovy montage with an inspirational song and shots of the guy working out, eating good, waking up, working out again, thus condensing a 6 – 8 month long fitness  journey into  2 minutes, but alas in real life that is not the case.  For a person planning to lose weight has to understand that you cannot start big (pun intended).   Be prepared for lots of false starts and slip ups in the beginning. Often many of us fat people are quite shy to start doing exercise publically, so most of the research is done online.  As you prepare to start with your fitness regime, you will see loads of fitness videos on YouTube, showing some sure fire 7-8 exercises with a promise to lose weight in next few weeks.  But often the fitness gurus making these videos fail to understand that for an obese person it would be impossible to perform these exercises.  It will take at least a couple of weeks of conditioning for you to even doing the moderate workouts.  At 145 Kg weight, the only workout I could do was walking. Thus if you are really over weight or not used to working out at all, it’s important to understand the significance of starting small and gradually working up the fitness ladder.  To start with for first week your focus just has to be on maintaining a good and healthy diet.  Start counting calories, eat clean food and just try to resist all the temptations of cheating on your diet.  Even if you end up cheating in a meal for first few days, just dust it off and start your diet again from next meal onward.  Once you get your diet in control, then you can start working out.  You don’t need to do a High Intensity workout or killer lifting session from day 1; just starting with a 30 mins walk will be enough.  When I started out, for first 2 weeks I hardly did any workout, my focus was just on my food intake. From 2nd week onwards I started my daily walks, I could just walk 1 km for first few days, but gradually got my stamina and was able to do up to 5 km in next couple of weeks. The key was never to give up and understand your own limitations.  Even with such simple and small beginnings, you will be able to see amazing result.

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