Kidney Bean Curry
Serves: 2; 350 calories/serving.
Prepare:
400 grams kidney beans (boiled)
1 tablespoon vegetable oil
2 onions (chopped)
1 teaspoon garlic (minced)
1 tablespoon ginger (minced)
3 tomatoes (chopped)
1 teaspoon fennel powder
1 teaspoon coriander powder
1 teaspoon turmeric powder
1 tablespoon chili powder
1/2 teaspoon salt
1 teaspoon black pepper
2 cups water (about 500 ml)
A little fresh coriander
Perform:
Heat oil in a frying pan over medium heat.
Add minced garlic and ginger and stir-fry for 2-3 minutes.
Add chopped onion and cook until golden brown.
Add chopped tomatoes and cook for another 2-3 minutes.
Add turmeric, cumin, coriander and chili powder, cook for 1 minute.
Pour in 2 cups of water and bring to a boil, then add the kidney beans and season with salt and pepper and cook for another 2-3 minutes.
Turn off heat and garnish with fresh coriander.
Chicken Salad
Serves: 2; 380 calories/serving.
Prepare:
2 skinless chicken breasts (about 200 grams)
85 grams of soybeans (boiled)
1 carrot (shredded)
2 tablespoons green onions (chopped)
2 tablespoons coriander (chopped)
2 tablespoons basil leaves (chopped)
200 grams baby lettuce
1 tablespoon sesame seeds (roasted)
1 teaspoon grated lemon peel
2 tablespoons lemon juice
1 tablespoon fish sauce
1 tablespoon sesame oil
2 teaspoons chili sauce
1 teaspoon salt
Perform:
Bring water to a boil in a pot and add the chicken. Cook for 8-10 minutes until the chicken is tender.
Mix lime zest, lime juice, fish sauce, sesame oil, chili sauce and salt in a bowl to make salad dressing.
Slice the cooked chicken into the sauce bowl, then mix with the boiled soybeans, green onions, coriander, carrots, basil and baby lettuce.
Sprinkle with roasted sesame seeds before serving.
Spicy Lentil Soup
Serves: 2; 360 calories/serving.
Prepare
100 grams split red lentils
300 grams of carrots (washed and shredded)
750ml vegetable broth
100 ml unsweetened plant milk
2 tablespoons olive oil
2 tablespoons fennel seeds
1 teaspoon chili powder
1/2 teaspoon salt
1 teaspoon black pepper
250 grams lettuce (chopped)
Perform:
Heat oil in a large pan over medium heat, add the cumin seeds and wait until they crackle.
Add carrots, red lentils, vegetable stock and milk to boil then add salt, paprika, pepper.
Simmer for 15 minutes until lentils are tender.
Serve soup with salad.
Note: The above dishes are relatively high in calories and are recommended to be eaten only twice a week. To ensure adequate nutrition and scientific weight loss, you should combine them with a reasonable diet, rest, and exercise.
