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

For more fantastic recipes you NEED a copy of Dr Phil’s Ultimate Weight Loss Solution cookbook. It’ll make eating well a WHOLE lot easier! Click the link below for more info:

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.

For more easy and delicious weight loss recipes you HAVE to grab a copy of the Weight Watchers favourite recipes. Click the link below for more info!

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

Try this Jenny Craig recipe at your next dinner dinner party and reap the praise!

This Chicken & Noodles stirfry with a twist will no doubt be a huge hit.

Read on for this yummy recipe

Ingredients

600g Boneless Skinless Chicken Breast
400g Thin Egg Noodles
1 1/5 cups Snow Peas (trimmed, sliced diagonal)
2 cups Bean Sprouts (trimmed)
2 Celery Stalks
2 Handfuls of Mint

Honey Lime Dressing

1 Tbsp Honey
3 Tbsp Light Soy Sauce
Grated Zest & Juice of 1 Lime
2 Red Asian Shallots (finely chopped)
1 tsp grated Ginger
1 small Red Chilli (finely chopped)

Method

1. Put the chicken breasts in a saucepan and add enough water to cover. Gently poach the chicken for 10 minutes or until cooked through. Drain the water and leave to cool. Once cooled shred the chicken.

2. Combine all the honey lime dressing ingredients in a small bowl.

3. Put the noodles in a heat proof bowl, cover with boiling water and leave for 1 minute to soften. Drain the water and rinse with cold water. Cut the noodles into short lengths and place in a large serving bowl.

4. Blanch the snow peas in boiling water for 1 minute and then rinse with cold water.

5. Add the chicken and snow peas to the noodles. Add the remaining ingredients and pour over the dressing.

6. Toss well and serve!

Per Serve: 443 Calories, 39.5 Protein, 9.2g 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.

Jenny Craig is a weight loss program used by thousands of people around the world.

With celeb clients including Queen Latifah, Kirsty Alley and Fergie this household name is a great diet program based on portion control, activity and a healthy mind.

I’ve put a post together with some of my favourite Jenny Craig recipes for you to try at home

Keep checking here as I add more recipes.

Chicken & Noodles with Honey Lime Dressing

This stirfry with a twist is a big hit whenever I serve it up. The dressing is divine!

Homestyle Lentil Soup

The yummy, hearty soup is great and stocked full of great weight loss veges.

Passionfruit Bavarois

It is hard to believe this delicious dessert has only 157 calories. It is sooooooooo yummy!

Here’s a recipe I’ve put together that’s been a big hit both for lunch or a light dinner.

This chicken stirfry recipe is delicious and SUPER easy to make.

Read on to get in on this great weight loss recipe Read more

This one caught my eye as I was flicking through a health mag a few months ago. I decided to try it and OH MY GOSH it is really, truly delicious!

Many people straight away associate salads with the word bland – but they don’t have to be!

This weight loss recipe is so yummy and colourful that you won’t even realise you’re eating something super healthy!

Ingredients

2 Chicken Breast Fillets (about 500g total)
Low Fat Cooking Oil Spray
2 tablespoons Cajun Seasoning
2 medium sized Yellow Capsicums (deseeded thinly sliced)
1 medium ripe Avocade (halved, destoned and thinly sliced)
2 egg Tomatoes (sliced into thin wedges)
40g Baby Spinach Leaves
1/3 bunch flat-leaf Parsley
1/2 cup Low Fat Natural Yoghurt
1/4 cup Extra Light Sour Cream
1/4 cup Lemon Juice (fresh)
2 teaspoons Minced Garlic

Method

1. Pre heat a char-grill on medium to high heat.

2. Spray chicken with low fat cooking oil, sprinkle with cajun seasoning to lightly coat.

3. Grill chicken for approximately 4 minutes on either side (or until brown and cooked through). Transfer chicken to a plate and cover with foil.

4. Combine salad ingredients (all the remaining veges) in a large bowl. Divide salad among 4 bowls.

5. Whisk yoghurt, sour cream, lemon juice and garlic in a jug until combined.

6. Cut chicken into 1cm thick slices. Arrange over the salad and drizzle with the dressing.

PER SERVE = Energy: 1727kJ. Protein: 33.3g. Total Fat: 25.8g. Carbs: 8.5g

Not only does it look great but it gives you a real flavour hit!

Source: Australian Healthy Food Guide. April 2008: Page 77

Yum yum yum yum yum yum yum! That just about sums up this weight loss recipe. . .

One of the things we miss most when dieting is chocolate! Cakes, lollies, desserts – you name it, I’ve craved it.

FRET NO MORE!

I have found the most delicious dessert for UNDER 200 calories. . . A low fat Fudge Brownie

Fudge Brownies

Ingredients

1 cup Unsweetened Apple Puree
1/2 cup Cocoa
3/4 cup Self Raising Flour
1/2 teaspoon Baking Soda
1/2 cup Sugar
1/2 teaspoon Salt
1/2 cup Dark Chocolate Chips
3/4 cup Almonds (roughly chopped)
4 scoops Reduced Fat Ice Cream

Raspberry Sauce

100g Raspberries
1 1/2 teaspoons Lemon Juice
1 1/2 teaspoons Caster Sugar

Weight Loss RecipeMethod

1. Preheat oven to 175 degrees celsius. Spray 20 x 20cm dish with low fat cooking oil.

2. Put apple puree in a bowl. Sift in cocoa, flour and baking soda. Add sugar and salt.

3. Mix until ingredients are only JUST combined. Over mixing will make brownies tough.

4. Gently fold in chocolate chips and almonds.

5. Pour mixture into prepared dish and bake for 25 to 30 minutes – or until centre feels set.

6. Cool in the dish for 10 to 15 minutes before taking out of the dish. Cut into 16 squares.

7. Process raspberries, juice and sugar in a blender until smooth. Strain through a sieve.

8. Serve one brownie per person with 1 scoop of ice cream and raspberry sauce.

Per Serve = Energy: 767kJ. Protein: 4.1g. Total Fat: 5.6g. Carbs: 18.8g.

Yummy yummy yummy A special treat!

Source: Australian Healthy Food Guide. April 2008: Page 57

Carbonara is a favourite among many dieters but is generally a big NO NO when you are trying to lose weight. But pasta lovers fret no more.

I have got my hands on a low fat Penne Carbonara weight loss recipe that will have your mouth drooling!

Ingredients

250g Gluten Free Penne Pasta
2 Eggs (lightly beaten)
Low Fat Cooking Oil Spray
1 large Brown Onion
250g Shortcut Bacon (fat trimmed off, finely chopped)
375ml can Evaporated Milk (98.5% fat free version)
100g Fat Reduced Ricotta
1/2 cup chopped Parsley

Weight Loss RecipeMethod

1. Cook pasta as per packet instructions

2. Whisk eggs together in a jug

3. Add whisked eggs to hot pasta and gently tossed to combine.

4. Spray onion with cooking oil and add to frying pan with the bacon. Saute for 3 minutes.

5. Add milk to frying pan and bring to the boil. Reduce heat and simmer for 2 minutes.

6. Add sauce to hot pasta and gently toss.

7. Divide between serving bowls.

8. Top with a dollop of Ricotta and parsley. Serve immediately.

Rer Serve: Energy: 2067kJ. Protein: 32.3g. Total Fat: 12.9g. Carbs: 62g.

YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM! Gosh I want this now hehe!

Enjoy

Source: Australian Healthy Food Guide. April 2008: Page 52