Zai Cook's Nook
By: zai aziz
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|Tuesday, 19-Jun-2007 15:43
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Antara resepi diet
Tuna Broccoli Macaroni
Meh kat sini ade resepi utk sapa2 yg dok tengah diet. Tak susah pakai biskut
Wheatmeal Jacobs je..........
Banana Crumble Banana Crumble
1 pack (170 g) Jacob’s Oatmeal biscuits
30 g softened margarine
30 g margarine
500 g (peeled weight) ripe bananas, cut into 1 cm diagonal slices
30 g soft brown sugar
Juice of 2 large oranges (100 ml)
1 Tbsp finely shredded orange zest
1 cup (250g) plain low fat yoghurt
2 Tbsp honey
Combine crushed Jacob’s Oatmeal biscuits and softened butter to
make a crumbly mixture. Set aside.
Melt butter in a frying pan over medium heat and add the bananas.
Sprinkle in the sugar and working gently, turn the bananas around
until they are lightly browned around the edges – about 3 minutes.
Add juice and cook bananas for another 2 – 3 minutes or until
bananas are softened but not mushy. Stir in the orange zest and take
pan off the heat.
Divide the banana mixture between 6 – 8 small bowls and top with
Combine yoghurt and honey and place a generous dollop over each
bowl. Serve immediately.
This delicious Banana Crumble makes for a guilt-free indulgence as
it has only 257 calories per serving and 11g of fat while a similar
recipe might give you over 300 calories and nearly 15g of fat per
Tuna Broccoli Macaroni Tuna, Broccoli and Macaroni Bake
(Recipe serves 6)
150 g macaroni
1 small head broccoli (about 150 g), separated into florets
1 tin (200 g) tuna in water
40 g margarine
40 g plain flour
500 ml low fat milk
1 tsp salt
¼ tsp ground white or black pepper
70 g Jacob’s Weetameal crackers, coarsely crushed
100 g low fat Cheddar cheese (coarsely grated)
2 Tbsp finely chopped parsley
½ cup red cherry tomatoes, halved
Bring 2 litres of water to boil in a roomy big pan and add 1 tsp
salt. Cook macaroni for 8 – 10 minutes or until just tender (not too
soft). Remove macaroni with a slotted ladle and leave to drain in a
Cook the broccoli in the remaining water for 2 – 3 minutes. Drain
and set aside.
Melt butter in a medium sized pan over low heat and stir in flour.
When a paste is formed, pour in milk and cook over medium heat,
stirring constantly with a wooden spoon or balloon whisk until
mixture comes to the boil and is smooth and thick. Turn heat down to
low and simmer for 5 minutes. Sauce should be smooth and the
consistency of “condensed milk”. If it looks too thick, stir in a
little hot water.
Season to taste with salt and pepper. Stir in the cooked macaroni,
broccoli and flaked tuna and pour into a shallow, heatproof dish.
Combine the crushed Jacob’s Weetameal crackers, grated cheese and
parsley together. Scatter this over the macaroni and top with the
halved cherry tomatoes. Bake in a preheated oven (180 C) for 15 – 20
minutes or until cheese is melted and topping is golden brown. Serve
This healthy twist to your regular macaroni and cheese has only 281
calories and 13g of fat per serving. Definitely a healthier
alternative to a regular recipe which has 330 calories and nearly
15g fat per serving.