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Breakfast, Recipes

Over Night Chocolate Rolled Oats

Rolled Oats are one of the healthiest post workout breakfasts.  And it is always awesome that you don’t have to cook your breakfast after your workout and this recipe is just that.  You just make this recipe a night before and just eat it in the morning and I’m sure it will be most delicious form of oats you would have ever eaten.

Over Night Chocolate Rolled Oats

Serving Size: 1

Calories per serving: 479

Over Night Chocolate Rolled Oats

Protein: 16g, Fat: 14g, Carbs: 74g

Ingredients

  • 200 ml Almond Milk
  • 50 Grams Rolled Oats
  • 1 Tsp Chia Seeds
  • ½ Tbsp Cocoa Powder
  • ¼ Tsp Vanilla Essences
  • 1 Tsp Honey
  • 35 Grams Banana
  • 25 Grams Chocolate Chips
  • 35 Grams Pineapple Slices
  • 10 Grams Roasted Almonds

Instructions

  1. Mix the Coco Powder in Almond milk and stir it till there are no lumps.
  2. Add Honey, Vanilla Essence and Chia Seeds to it and stir again till evenly mixed
  3. Take the Rolled Oats in a Mason Jar or any glass of your choice and pour the Almond Milk, Cocoa, Honey and Chia Seed Mixture on it.
  4. Keep it in refrigerator overnight or for 8 to 10 hours.
  5. After 10 hours take out the Jar and add sliced banana, Pineapple, Choco Chips and Roasted Almond to it and enjoy this healthy breakfast.
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Cauliflower Crust Pizza

Everybody loves a Pizza.  It is one of the most popular dishes in the world and is eaten in almost every country. But alas our favorite food can also be our biggest enemy.  Pizzas are typically loaded with carbs and not very good for weight loss. Luckily there is a low carb pizza recipe which is hugely popular within the clean eating community.  Most of the pizza’s calories come from its base. So this recipe makes the pizza base entirely out of cauliflower which drastically brings down the calories and also makes it gluten-free. Go ahead and give it a try and you will never miss a pizza in your weight loss journey.

Cauliflower Crust Pizza

Serving Size: 2

Calories per serving: 511

Protein: 36g, Fat: 18g, Carbs: 28g

Ingredients

  • 150 Grams Cauliflower
  • ½ Pcs Eggs
  • ¼ Tsp Dried Oregano
  • ¼ Tsp Dried Basil
  • 25 Grams Pizza Sauce
  • 20 Grams Mozzarella Cheese
  • 1 Tsp Olive Oil
  • 5 Grams Olives
  • 10 Grams Sweet Corn
  • 50 Grams Chicken (Optional for Topping)
  • 10 Grams Coloured Pepper
  • ¼ Tsp Black Pepper
  • Salt as per Taste

Instructions

  1. Grate the Cauliflower Heads into small pieces and boil it.
  2. Drain the water from the boiled cauliflower by squeezing it in a muslin cloth.
  3. Add Egg, Dried Oregano, Dried Basil, Black Pepper and salt to the cauliflower mash.
  4. Knead the cauliflower like a pizza dough ball and press and flat it out in a baking tray like a pizza base.
  5. Bake the base for 35 mins at 180 Degrees. Check if the base is cooked properly and has turned golden yellow otherwise it will be very soggy.
  6. Once properly baked apply the pizza sauce on it and add Coloured Pepper, Sweet Corn, Chicken (optional if you want to make a non-veg version), Olives and Mozzarella Cheese on top.
  7. Bake it again at 180 Degree until the cheese melts properly.
  8. Slice it and enjoy it Hot
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Cauliflower Rice

Rice is one of the most staple food item for most of the people in this world.  Especially for me, I used to love eating rice in lunch as well as dinner.  Rice serves as a perfect complement for any spicy curry or sauce.  Unfortunately rice is not a very healthy option for weight loss.  It is full of starch and carbohydrates.  Hence the biggest challenge I faced when I started clean eating was giving up my daily rice. But thanks to this simple cauliflower rice recipe, I haven’t eaten rice for last 9 months.

Cauliflower Rice is one the best alternatives to regular rice or even brown rice as it is rich in vitamin C, Fiber and also works as anti-oxidant.  I use cauliflower rice as rice substitute for curries as well as for rice based dishes like Biryani, Nasi Goreng, Fried Rice etc.

Cauliflower Rice

Serving Size: 1

Calories per serving: 103

Protein: 5g, Fat: 4g, Carbs: 14g

Ingredients

  • 250 Grams Cauliflower
  • 1 Tsp Coconut Oil
  • ¼ Tsp White Pepper
  • ¼ Tsp Dried Oregano
  • ¼ Tsp Dried Basil
  • 1 Tsp Chopped Garlic
  • Salt as per Taste

Instructions

  1. Grate the Cauliflower Heads into small pieces till they look like rice grains.
  2. Heat the Coconut Oil in a cooking pan and sauté Garlic in it.
  3. Once Garlic turns light brown in colour, add the grated Cauliflower grains to the pan along with some salt and cover the pan with a lid and let it cook for 3 minutes on low flame.
  4. Remove the cover after three minutes, the cauliflower rice would be well cooked, now add White Pepper, Dried Basil and Oregano to it for seasoning.
  5. Enjoy it with any curry or sauce of your choice.
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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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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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Breakfast, Recipes

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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Recipes, Salads

Grilled Chicken and Couscous Salad

Grilled Chicken and Couscous Salad

Serving Size: 1

Calories per serving: 350

Protein: 40g, Fat: 9g, Carbs: 22g

Ingredients

  • 150 Grams Grilled Chicken
  • 25 Grams Couscous
  • 25 Grams Red Pepper
  • 25 Grams Yellow Pepper
  • 25 Grams Onion
  • 25 Grams Cucumber
  • 10 Grams Black Olives
  • 30 Grams Sweet Corn
  • 1 Tbsp Sambal Olek Paste
  • ½ Tbsp All Purpose Seasoning
  • 15 Grams Feta Cheese
  • 15 Grams Honey Mustard Sauce
  • 15 Grams Sweet Chilli Sauce

Instructions

  1. Boil the couscous for 15 mins or until they are cooked properly.
  2. Cut red pepper, yellow pepper and onion in Julienne style and dice the cucumber.
  3. Combine red pepper, yellow pepper, onion, cucumber, olives, crumbled feta cheese, sweet corn, honey mustard sauce and sweet chilli sauce in a mixing bowl and toss it till they are thoroughly coated with dressing.
  4. Marinate the chicken with sambal olek paste and all-purpose seasoning for 15 minutes and then grill the chicken.
  5. Place the tossed salad in a serving bowl on one side and place the boiled couscous on the other side of the bowl.
  6. Place the grilled chicken on top of the couscous.
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Low Calorie Hawaiian Chicken

Chicken is one of my favorite source of protein as it is low on carbs and is very easy to cook.  I got the idea for Hawaiian chicken from the dominoes Hawaiian chicken pizza which is basically pizza with ham and pineapple toppings.  Pineapple is a great ingredient to cook with, in spite of being sweet, 1 cup of pineapple only contains 82 calories and is rich in Vitamin C and Manganese. It is great for digestion, bone strength and overall immunity of the body. This recipe is very low in calorie as it has only  289 calories but very high in protein, making it a perfect lunch.

Low Calorie Hawaiian Chicken

Serving Size: 1

Calories per serving: 289

Protein: 47g, Fat: 2g, Carbs: 17g

Ingredients

  • 200 Grams Chicken Breast
  • 100 Grams Diced Pineapple
  • ½ Tbsp Sambal Olek Sauce
  • ½ Tsp Honey
  • 1 Tsp Lemon Juice
  • ½ Tbsp All-purpose Seasoning
  • ¼ Tsp White Pepper
  • Black Salt as per taste

Instructions

  1. Cut the chicken breast in rough small slices and boil it.
  2. Mix sambal olek, honey, lemon juice, black salt, white pepper, all-purpose seasoning and diced pineapple and marinate the boiled chicken in this mix for 20 minutes.
  3. Grill the chicken till it’s well done and serve it with garnish of grilled pineapple slices
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Recipes, Salads

Mixed Beans Salad

Beans are great source of fiber and also contains a good amount of protein and are all time favorites ingredients for any type of salad.  This colorful salad combines various beans and egg and is ideal for a post workout meal.

Mixed Beans Salad

Serving Size: 1

Calories per serving: 320

Protein: 17g Carbs: 36g, Fat: 12g

Ingredients

  • 1 Boiled Egg
  • 25 Grams Lettuce
  • 35 Grams Tomato
  • 35 Grams Cucumber
  • 50 Grams Kidney Beans
  • 30 Grams Brown Chickpea
  • 35 Grams Sprouted Green Grams
  • 15 Grams Baked Beans
  • 35 Grams Chopped Onions
  • 15 Grams Feta Cheese
  • 15 Grams Honey Mustard Dressing
  • 15 Grams Sweet Chilli Sauce
  • 1 Tsp Lemon Juice
  • ¼ Tsp Red Chilli Powder
  • Chat Masala as per taste
  • Black Salt as per taste

Instructions

  1. Soak Brown Chickpea, Kidney Beans and Sprouted Green Grams overnight.
  2. Boil kidney beans separately and brown chickpeas and green grams together.
  3. Drain the water thoroughly after boiling.
  4. Mix 30 grams of Chopped onion, tomato and cucumber, with brown chickpeas and green grams and remaining 5 grams of onion, tomato and cucumber mix it with kidney beans along with baked beans.
  5. Spread lettuce in a salad bowl and place the kidney bean and baked bean mix the bowl at one side and the brown chickpeas and green grams mix on the other side.
  6. Add the crumbled feta cheese on top of the salad.
  7. Add lemon juice, chat masala, black salt, red chilli powder to the salad.
  8. Also add the honey mustard dressing and sweet chilli sauce to the salad.
  9. Slice the boiled egg and place it on the top of the salad.
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Quinoa with Vegetables & Chicken Meat Balls

Chicken Meat Balls are one of the most delicious source of protein and eating it along with quinoa just brings out all the goodness of quinoa and chicken together. Try this amazingly delicious but low-calorie recipe in your weight loss diet. Along with being rich in protein this dish also has high level of iron and vitamin C.

quinoa with chicken meat balls

Quinoa with Vegetables & Chicken Meat Balls

Serving Size: 1

Calories per serving: 284

Quinoa with Vegetables & Chicken Meat Balls

Protein: 22g, Carbs: 34g, Fat: 7g

Ingredients

  • 70 Grams Chicken
  • 50 Grams Quinoa
  • 35 Grams Green Peas
  • 20 Grams Onion
  • 35 Grams Green Beans
  • 20 Grams Tomato
  • 1 Tsp Olive Oil
  • ¼ Tsp White Pepper
  • 1 Tbsp Chopped Garlic
  • 15 Grams boiled Broccoli
  • 3 Tsp Hot Sauce
  • ½ Tbsp Balsamic Vinegar
  • ½ Tbsp Sweet Chilli Sauce
  • 5 Grams Honey Mustard Dressing
  • ¼ Tsp Indian Garam Masala
  • ¼ Tsp Coriander Powder
  • ¼ Tsp Turmeric Powder
  • ¼ Tsp Red Chilli Powder
  • 1 Tbsp Fresh Coriander
  • ¼ Tsp Black pepper
  • 1 Egg White
  • Salt as per Taste

Instructions

  1. Mince the chicken finely in a food processor or mincer. Add Garam Masala, Coriander powder, Turmeric powder, Red Chilli Powder, fresh Coriander, Black Pepper and egg white to the minced chicken and mix it until they all blend together smoothly.
  2. Make three small size balls of the chicken minced mix and boil it for 10 mins at low heat and keep it aside.
  3. Boil the Quinoa till it is cooked perfect and let it cool down.
  4. Take olive oil in a pan and sauté onions, garlic, green peas, green beans and tomato for two mins. Add salt, white pepper, balsamic vinegar and hot sauce to it and further cook it for 2 mins.
  5. Add the cooled quinoa in the pan and mix it well.
  6. Sauté the chicken balls in a separate pan with a hint of oil till they turn golden brown.
  7. Pour quinoa in a portion bowl and serve the boiled broccoli and chicken balls on the side. Add some salt on top of the broccoli. Garnish the quinoa with sweet chilli sauce and honey mustard and drizzle hot sauce on top of the chicken balls.
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