Personal Training Melbourne

Last week we gave you two simple lunch recipe ideas Corn chowder as well as Penne with silverbeet, chilli and capers and now this weeks focus is on some more tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

• Balsamic chicken with steamed vegetables

• Lemon and oregano pork loin with zucchini mash

Healthy option 1

Balsamic chicken with steamed vegetables

Ingredients

• 4 x 100g skinless chicken breast fillets
• 2 tablespoons balsamic vinegar
• 1 clove garlic, crushed
• 1 teaspoon brown sugar
• olive oil spray
• steamed vegetables – carrot, broccoli and green beans to serve

Method

1. Place the chicken in a shallow dish
2. Combine the vinegar, garlic and brown sugar and pour over the chicken pieces
3. Turn to coat
4. Cover with plastic wrap and refrigerate for 30 minutes to marinate
5. Heat a non stick frying pan over a medium heat and spray with oil
6. Cook the chicken, basting occasionally for 5 minutes on each side, until cooked through
7. Serve with steamed vegetables

Serves 4

Nutritional Info

Calories – 174
Protein – 23.9g
Fat Total – 6.5g
Fat Saturated – 1.8g
Carbohydrate – 3.9g
Sugars – 3.1g
Fibre – 2.2g

Healthy option 2

Lemon and oregano pork loin with zucchini mash

Ingredients

• 4 x 70g pork loin steaks, trimmed of fat
• 1 tablespoon lemon juice finely grated zest of 1 lemon
• 2 cloves garlic, crushed
• 1 teaspoon dried oregano leaves
• 3 medium potatoes, peeled and quartered
• 3 medium zucchini, chopped
• 1/4 cup hot no-fat milk
• salt and pepper

Method

1. Place the pork steaks in a shallow dish
2. Mix together the lemon and zest, garlic and oregano and pour over the pork steaks
3. Turn to coat
4. Cover with plastic wrap and refrigerate for 1 hour to marinate
5. Cook the potatoes in a large pan boiling, salted water for 10 minutes
6. Add the zucchini and cook for 5 minutes
7. Drain and mash well with the hot milk
8. Heat a non-stick frying pan over a medium heat
9. Cook the pork steaks, basting frequently with marinade for 3 minutes on each side
10. Drizzle over any juices from the pan and serve with the zucchini mash

Serves 4

Nutritional Info

Calories – 213
Protein – 22g
Fat Total – 5.1g
Fat Saturated – 1.6g
Carbohydrate – 17g
Sugars – 2.9g
Fibre – 3.7g

Our previous healthy dinner recipes:

Week 3 – Dinner 1
• Tandoori chicken skewers with yogurt mint sauce
• Balsamic chicken with steamed vegetables

Week 7 – Dinner 2
• Chicken and rocket meatballs
• Parsley, ricotta and garlic stuffed lamb

Week 11 – Dinner 3
• Fish and leek pie
• Tomato Chilli Prawns

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Last week we gave you two simple lunch recipe ideas Cauliflower soup as well as Snow pea sprout and herb salad and now this weeks focus is on some more tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

• Fish and leek pie

• Tomato Chilli Prawns

Healthy option 1

Fish and leek pie

Ingredients

• Olive oil
• 2 leeks, chopped
• 2 teaspoons finely grated lomen zest
• 1 tablespoon cornflour
• 2 cups no-fat milk
• 1 cup water
• 300g firm white fish fillets, cubed
• 200g salman fillet, cubed
• 1/4 cup snipped dill
• 2 boiled potatoes

Method

1. Heat saucepan on a low heat and spray with oil
2. Cook the leeks and lemon zest for 5 minutes, covered, until the leeks are tender
3. Comebine the cornflour and 1/4 cup of the milk in a small bowl to form a paste
4. Add remaining milk and water to leeks and bring to the boil
5. Add cornflour paste and stir over a medium heat for 3 minutes
6. Stir in the fish cubes and the dill and remove from the heat
7. Spoon into a 4 cup heat-proof dish
8. Cut the pototaes into 2cm slices and arrange over the fish
9. Spray with oil and cook under a hot grill for  minutes

Serves 4

Nutritional Info

Calories – 284
Protein – 33g
Fat Total – 4.9g
Fat Saturated – 1.2g
Carbohydrate – 25g
-Sugars – 8.5g
Fibre – 2.8g

Healthy option 2

Tomato Chilli Prawns

Ingredients

• 1 teaspoon olive oil
• 1 onion, chopped
• 5 clove garlic, crushed
• 1 small red chilli, finely chopped
• 1 x 400g can chopped tomatoes
• 2 tablespoons tomato paste
• finely grated zest and juice of 1 lime
• 1/2 teaspoon sugar
• 1/2 cup water
• salt and pepper
• 1kg green (raw) prawns, peeled and deveined, tails intact
• 1/2 cup chopped coriander leaves
• 2 cups steamed rice, to serve

Method

1. Heat oiled frying pan over medium heat
2. Cook onion for 5 minutes, or until tender
3. Add the garlic and chilli and cook for 1 minute
4. Add tomatoes, tomato paste, lime zest and juice, sugar and water.
5. Season well with salt and pepper and simmer for 5 minutes
6. Add prawns and coriander and simmer for 3 minutes or until prawns are pink and firm
7. Serve with steamed rice

Serves 4

Nutritional Info

Calories – 396
Protein – 55g
Fat Total – 3.2g
Fat Saturated – 0.5g
Carbohydrate – 33g
-Sugars – 6g
Fibre – 3g

Our previous healthy dinner recipes:

Week 3 – Dinner 1
• Tandoori chicken skewers with yogurt mint sauce
• Balsamic chicken with steamed vegetables

Week 7 – Dinner
• Chicken and rocket meatballs
• Parsley, ricotta and garlic stuffed lamb

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC