Category Archives: Low Cal

Sun On Your Plate #05 – Chicken

sun-on-your-plate Chicken with Garlic, Basil, and Parsley

Makes 4 servings

Prep: 10 minutes
Cook: 40 minutes

Shopping List:

  • 1 gr or 1 tablespoon dried parsley, divided
  • 3 gr or 1 tablespoon dried basil, divided
  • 4 skinless, boneless chicken breast halves
  • 4 cloves garlic, thinly sliced
  • 3 gr or ½ teaspoon salt
  • 2 gr or ½ teaspoon crushed red pepper flakes
  • 2 tomatoes, sliced

crushed_red_pepper_LRGTO MAKE:

  1. Preheat oven to 175° C or 350° F.
  2. Coat a 25×30 cm or 9×13 inch baking dish with cooking spray.
  3. Sprinkle 1 teaspoon parsley and 1 teaspoon basil evenly over the bottom of the baking dish.
  4. Arrange chicken breast halves in the dish, and sprinkle evenly with garlic slices.
  5. In a small bowl, mix the remaining 2 teaspoons parsley, remaining 2 teaspoons basil, salt, and red pepper; sprinkle over the chicken.
  6. Top with tomato slices.
  7. Bake covered in the preheated oven 25 minutes.
  8. Remove cover, and continue baking 15 minutes, or until chicken juices run clear.

Note 1: In the last 15 to 20 minutes you can also top it with diced tomatoes, fresh basil and feta cheese.
Note 2: You can brown the chicken beforehand so it doesn’t look so pale on your plate.

herbs-flat_leaf_parsely ENJOY !

Amount Per Serving Main recipe.
Calories: 150
Total Fat 3.1g
Cholesterol 67mg
Sodium 355mg
Potassium 405mg
Total Carbohydrates 4.1g
Dietary Fiber 1.3g
Protein 25.6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20130704-Sun-on-a-Plate-Chicken-Garlic-Basil-Tomato

For That Warm Feeling…

Part of the capsicum family, chillies come in scores of varieties and colours (from green through to yellow, orange and red) and are one of the most popular spices in the world. Chillies can be used fresh, dried or powdered, and the level of heat varies from type to type, from sweet and mellow to blisteringly hot - as a general rule, the smaller the chilli, the hotter the taste. The substance that generates the heat is called capsaicin, which is found mainly in the pith and, to a lesser extent, the seeds. But it's not all about heat - each type has its own distinct flavour. To cool down the mouth-burn from a too-hot chilli dish, try milk or yoghurt; they're much more effective than water.

Hot & Spicy Sweet Potatoes

Makes 6 servings

Low in fat and calories!

Shopping List:

  • 1 kilo or 2 large sweet potatoes
  • 60 ml or 4 tablespoons olive oil
  • 2 tablespoons fresh thyme leaves
  • 2 sprigs of fresh thyme
  • 1 red scotch bonnet chilli, seeded and finely chopped


  1. Peel the sweet potatoes and cut crossways into slices 2.5cm or 1 inch thick. Lay each potato on a large sheet of foil, keeping the slices together.
  2. Drizzle each potato with the olive oil, sprinkle with the thyme leaves, about half of the chopped chilli and season with plenty of salt and pepper.
  3. With your hands, massage the flavourings into each slice.
  4. Replace the slices in their original positions. Lay a thyme sprig across the top of each potato and sprinkle with the remaining chilli.
  5. Wrap the foil securely round the potatoes to make two parcels. [You can prepare to this stage up to 24 hours ahead.]
  6. Put the foil parcels on the rack under the hottest part of the grill and cook for 45 minutes until the potatoes are buttery and softened. [Unwrap and test with the point of a knife to check if they’re ready.]

Note: During the summer months put them over the hottest part of the BBQ, the cooking time is the same.


Amount Per Serving
Calories: 132
Total Fat: 8g
Cholesterol: 50mg
Sodium: 8mg
Total Carbs: 16.0g
Dietary Fiber: 2.0g
Protein: 1.0g

Sunny Side of the Street…

Chick peas are perhaps better known by their name garbanzo beans. They are a roundish, beige to light green members of the legume family grown primarily in part of West Asia, India, and in the Mediterranean. Most are familiar with chick peas as either used whole in salads, or ground up to make the popular Middle Eastern dish hummus.
Chick peas are perhaps better known by their name garbanzo beans. They are a roundish, beige to light green members of the legume family grown primarily in part of West Asia, India, and in the Mediterranean. Most are familiar with chick peas as either used whole in salads, or ground up to make the popular Middle Eastern dish hummus.

We stay this week in the Mediterranean with…


Makes 20 servings

Shopping List:

  • 2 cloves garlic, chopped
  • 540 g or 1 (19 ounce) can garbanzo beans/chickpeas, drained [reserve some of the juice]
  • 60 ml or 4 tablespoons lemon juice
  • 45 g or 3 tablespoons tahini [sesame paste]
  • 3 g or ½ teaspoon salt
  • freshly crushed cumin seeds to taste
  • 30 ml or 2 tablespoons olive oil


  1. In a blender, chop the garlic. Pour the drained garbanzo beans/chickpeas into blender, reserving about a tablespoon for garnish.
  2. Place, 3 tablespoons bean/pea juice, lemon juice, tahini, chopped garlic in blender.
  3. Add the salt in gradually as the blending occurs. Blend until creamy and well mixed.
  4. Transfer the mixture to a medium serving bowl. Sprinkle with freshly crushed cummin seeds and pour olive oil over the top.
  5. Garnish with reserved garbanzo beans/chickpeas.

NOTE 1: Add some extra bean/pea juice to make the mush smoother.

NOTE 2: Switch to lime juice for some extra kick

NOTE 3: To make it more spicy add a jalapeno pepper, or two, in the blender.

NOTE 4: Next to a dip you can also use it as a spread on your bread.


Amount Per Serving
Calories: 54
Total Fat: 2.5g
Cholesterol: 0mg
Sodium: 199mg
Total Carbs: 6.8g
Dietary Fiber: 1.3g
Protein: 1.6g

Welcome to…

Breakfast Club

Caribbean Fruity Salsa

Makes 4 servings

This is a delicious salsa that’s perfect with granola and yogurt for a healthy breakfast! But you can also serve it with tortilla chips as a snack.

Shopping List:

  • 120 gr or 1/2 cup diced fresh mango
  • 40 gr or 1/4 cup diced fresh pineapple
  • 35 gr or 1/4 cup diced papaya
  • 1/2 fresh jalapeno pepper, seeded and minced
  • 30 gr or 1/4 medium red onion, finely diced
  • 30 ml or 2 tablespoons lime juice
  • 8 ml or 1-1/2 teaspoons olive oil
  • 3 gr or 1/2 teaspoon salt, or to taste
  • 1 gr or 1-1/2 teaspoons chopped fresh mint


  1. Toss together the mango, pineapple, papaya, jalapeno pepper, and red onion in a bowl.
  2. Pour in the lime juice and olive oil.
  3. Season to taste with salt, and stir to combine.
  4. Sprinkle with chopped mint leaves before serving.


Amount Per Serving
Calories: 42
Total Fat: 1.8g
Cholesterol: 0mg
Sodium: 292mg
Total Carbs: 7.1g
Dietary Fiber: 0.9g
Protein: 0.3g

Orange Flavour on Orange Day

Thurday Recipe on a Wednesday. Tomorrow is a national holiday so shops will be closed.

Orange-Lemon Pangasius

Makes 4 servings

Shopping List:

  • 15 ml or 1 tablespoon olive oil
  • 4 (125 gram or 1 ounce each) fillets pangasius or tilapila
  • 1 orange, juiced
  • 1 lemon, juiced
  • 1 gram or 1/2 teaspoon lemon pepper


  1. Heat oil in a large skillet over medium-high heat.
  2. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice.
  3. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish isready.


Amount Per Serving
Calories: 140
Total Fat: 4.3g
Cholesterol: 67mg
Sodium: 139mg
Total Carbs: 7.9g
Dietary Fiber: 2.3g
Protein: 19.1g

Let’s go Veggie…


Black Bean Veggie Burgers

Makes 4 servings

Shopping List:

  • 1 (16 ounce) can black beans, drained and rinsed
  • 1/2 green bell pepper, cut into 2 inch pieces
  • 1/2 onion, cut into wedges
  • 3 cloves garlic, peeled
  • 2 eggs
  • 8 gram or 1 tablespoon chili powder
  • 6 gram or 1 tablespoon cumin
  • 5 ml or 1 teaspoon Thai chili sauce or hot sauce
  • 55 gram or 1/2 cup bread crumbs


  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.
  2. If baking, preheat oven to 190ºC or 375ºF, and lightly oil a baking sheet.
  3. You must rinse the black beans and dry them off before mashing them. Next you must strain the onion, garlic and pepper mixture through a fine strainer to remove any excess water.
  4. In a medium bowl, mash black beans with a fork until thick and pasty.
  5. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  6. In a small bowl, stir together eggs, chili powder, cumin, and chili sauce.
  7. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  8. If grilling, place patties on foil, and grill about 8 minutes on each side.
  9. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

NOTE 1: You can replace the bread crumbs with rolled oats.
NOTE 2: Add drained corn kernels to the mixture.


Amount Per Serving
Calories: 198
Total Fat: 3g
Cholesterol: 53mg
Sodium: 607mg
Total Carbs: 33.1g
Dietary Fiber: 9.8g
Protein: 11.2g