a better bod personal training low fat recipes

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Pancakes

Ingredients:

4 oz (100 g) plain flour

1 egg white

1 cup of skim milk (99% fat free)

Directions

Sift the flour into a bowl.

Beat the egg white in a separate bowl and pour it into the flour.

Mix well till all the lumps disappear.

Let it stand for about 10 minutes.

Mix the flour with the milk.

Heat a nonstick frying pan, and spray with canola oil.

Pour a bit of the mixture onto the pan and cook for one minute.

Turn the pancake so that the other side cooks too.

Once a pancake is cooked, put it aside on a plate, and repeat the process till you finish cooking 8 pancakes.

Tip: you can use honey, or you can even try the low fat maple syrup recipe to add taste to your pancakes. Of course, you'll have to take into account the nutritional values of the syrup or honey.

Amount Per Serving Fat: 0.4 g | Cal: 112 | KJ: 469

Lean Burgers

Ingredients:

450 g lean minced beef

1 onion

1 green or red capsicum (pepper)

1 tsp crushed garlic

1/2 tsp cayenne pepper

2 tsp soy sauce

1 Tbsp tomato puree

2 Tbsp wholemeal breadcrumbs

1 egg

Directions:

Chop the onion, and core and slice the pepper.

Mix all the ingredients together in a bowl and leave to stand for 2 hours.

Then divide the mix into 6 equal parts, shaping them into "burgers".

Cook immediately in a preheated grill (broiler).

Once these delicious burgers are ready, you can eat them on their own, or by placing them in a nice wholemeal bread bun (of course, you'll have to take into account the nutritional value of the bun(s) if you are in a low fat plan). Enjoy this low fat lunch recipe.

Amount Per Serving Fat: 7.3g | Cal: 163 | KJ: 682

Chicken Florentine

Ingredients:

2 Tbsp plain flour

1/2 tsp salt

1/4 tsp ground pepper

4 skinless chicken breast fillets

1 tsp olive oil

1 packet of frozen spinach (250 g, or about 9 or 10 oz).

3 Tbsp shredded basil

1 tsp crushed garlic

1/4 cup grated Parmesan cheese

Directions:

Mix the flour, salt and pepper in a bowl. Dredge the chicken breasts in the flour mixture, coating them evenly on both sides.

Heat the olive oil in a non-stick frying pan, and add the chicken frying it gently over medium heat. Turn the chicken over once the first side is cooked through. Once both sides are done, move away from the heat and cover to keep warm.

Defrost the spinach. Drain any excess liquid. Mix with the basil and garlic with the spinach and cook in the frying pan for about 2 minutes.

Place 4 equal portions of the spinach mix on 4 separate dishes making "the bed", and place the fried chicken breast on top of each bed.

Sprinkle with low fat Parmesan cheese, and serve immediately.

Amount Per Serving Fat: 4 g | Cal: 222 | KJ: 931