Fish is a great source of Omega 3 and protein. You should try and eat at least 3 servings of oily fish a week.

Blue Eye fish has approximately 250mg of Omega 3 Fatty Acids per 60g serve.

Omega 3 helps with brain function, pain management, depression reduction, protection from heart conditions and strokes and a reduction of prostrate, colon and breast cancer.

Here is a great grilled fish recipe for under 200 calories per serve.

Ingredients

200g Blue Eye Fillet
200g Gai Lan (Chinese Kale)

Dressing

2 cm piece Fresh Ginger
1 clove Garlic
1 tbsp Water
1 tbsp Tamari

Method

1. Coarsely chopped the Gai Lan, crush the garlic and grate the ginger.

2. Cook fish in lightly oiled frying pan until cooked through

3. While the fish is cooking steam the Gai Lan until tender.

4. Place the dressing ingredients in a airtight container and shake.

5. Lay the Gai Lan on the serving dish and place the fish on top.

6. Drizzle the dressing over the fish.

And voila a great low fat and low carb Grilled Fish Recipe for you!

Per Serve: 198 Calories / 1.7g Total Fat / 41.2g Protein

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Teriyaki Chicken is a favourite across the world and is a great addition to any dinner meal!

Team the delicious chicken with your favourite green veges and you’ve got a great and healthy meal.

Read on to get this great Teriyaki Chicken recipe

Ingredients

2 Chicken Breasts
1 cup chopped Broccoli
1 cup chopped Bok Choy
1 cup snowpeas

Teriyaki Marinade:
- 1 tablespoon sugar
- 1 tablespoon Mirin
- 2 tablespoons soy sauce
- 1 tablespoon sweet chilli sauce

Method

1. Mix the marinade ingredients together and pour into a bowl.

2. Add the sliced chicken breast to the bowl and mix so each piece is coated. Leave for 1 hour.

3. Put veges into a microwave safe container with 2cms water and microwave for 5-8 mins.

4. Add 2 teaspoons of olive oil to a frying pan and brown the chicken on either side until cooked through.

5. Pour the extra marinade onto the pan and saute until the sauce thickens.

6. Layer the cooked veges onto 4 plates and place the cooked chicken on top.

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This is a yummy dessert and only 156 calories per serve!

Try this Jenny Craig recipe to impress your guests or just treat yourself.

Read on for this delicious Passoinfruit Bavarois dessert

Ingredients

2 Tins Passionfruit in Syrup
300g Silken Tofu
600ml Buttermilk
1 tbsp Caster Sugar
1 tsp Natural Vanilla Extract
6 tsp Powdered Gelatine
3/4 Passionfruit Pulp
250g Strawberries (hulled & cut in half)

Method

1. Sieve the passionfruit pulp into a small bowl (push through if necessary)

2. Throw out the seeds and pour the syrup into a blender.

3. Add the buttermilk, sugar and vanilla and blend for 90 secs. Leave in there.

4. Pour 1/3 cup of water into a heatproof bowl and sprinkle evenly with gelatine.

5. Stand the bowl in a saucepan of very hot water and stir until the gelatine has dissolved and the mixture is smooth. Allow to cool slightly.

6. Place 8 dariole moulds in a baking dish. Add the gelatine to the blender and mix for 1 minute. Pour into the moulds, cover with plastic wrap and chill overnight.

7. When you’re ready to serve run a knife around the edge of the mould and dip the bases in very hot water for 2 secs.

8. Turn each onto a plate and spoon the passionfruit pulp and strawberry halves around them.

Per Serve: 156 Calories, 12.3g Protein, 4.3g Fat

For more amazing recipes like this one. Click the link below to grab the Weight Watchers All Time Favourites cookbook.

Source: Jenny Craig Healthy Living For Life (2007) Page 157

I’ve talked before about the benefits of lentils and beans in your diet. They are known as the ULTIMATE weight loss food!

Read on to get this great Homestyle Lentil Soup recipe

Ingredients

2 cups Brown Lentils
1 Capsicum
1 Carrot
1 Onion
3 Garlic Cloves
1 cup Salt-Reduced Tomato Paste
1 Chicken Stock Cube
1 Bay Leaf
1/4 tsp Ground Cumin
1/4 tsp Ground Coriander
1 pinch of Paprika
3 tbsp chopped Parsley

Method

1. Finely chop the capsicum, carrot, onion and garlic cloves

2. Put the lentils in a large saucepan and cover with water. Bring to the boil and drain immediately.

3. Put 2 litres of water in the saucepan, add lentils and all other ingredients except parsley.

4. Bring to the boil then reduce the heat, cover and simmer for 1 1/2 hours.

5. Stir occasionally and add extra water if needed.

6. Season to taste with ground pepper and serve with a sprinkle of parsley.

Per Serve: 341 Calories, 25.6g Protein, 2.2g Fat.

For more amazing recipes like this one. Click the link below and grab a copy of the Weight Watchers All Time Favourites cookbook – its a goodie!!

Source: Jenny Craig Healthy Living For Life. 2007. Page 90