Care Your Health: Low Fat Meals

Banana coconut pancakes:
Ingredients: 4 bananas, 2 eggs, 1 egg white, 1 scoop vanilla protein powder, 2-3tbsp ground flaxseed, 2-3tbsp unsweetened shredded coconut, 1 tbsp cinnamon.
Method: Mix mashed bananas with eggs, protein powder and cinnamon. Add flax and coconut. Batter should be fairly thick (just like regular pancakes). Heat pan, then grease with a little coconut oil. Add batter, cook for a few minutes until you see bubbles forming. Flip and cook a few minutes more. Top with honey, maple syrup or fresh fruits.

Red cabbage and apples salad:
Ingredients: 1 onion, 1tbs butter, 2 cloves garlic, 500gms red cabbage, 2 apples, 1 cup stock, salt and pepper to taste, fresh chives.
Method: Toss butter and onion in a pan and stir fry lightly for around 2mins. Add shredded cabbage, cloves and hot stock. Stir adding salt and pepper to taste, cook for 5-7mins. Add the peeled and sliced apples. Cover the pan for around 10 minutes. Place the mixture in a serving dish. Serve it with sprinkling of chives.

Eggplant pizza:
Ingredients: 3 eggplants, 2 cups grated mozzarella cheese, 1/2 cup grated parmesan, salt and pepper to taste. For pizza sauce: 1 clove garlic, 1tsp salt, 6oz tomato paste, 8oz tomato sauce, 1tbsp parsley, 1/2tsp oregano, 1 carrot.
Method: Heat garlic in oil. Add tomato paste, sauce, parley, oregano and salt. Bring to boil then simmer. Add the carrot. Cut eggplants lengthwise into 3/4 inch thick 'pizza bases.' Brush with olive oil. Broil until brown. Remove, add pizza sauce and 1/2 the cheese mix. Add toppings. Cover with remaining cheese, add salt and pepper to taste, and place under broiler until cheese bubbles.

Roast chicken dal:
Ingredients: 1tsp oil, 1 onion, 2tsps curry powder, 1 cup dal (pressure cooked for 3-5mins), 1 diced tomato, 500gms boneless roasted chicken, 1/4 tsp salt, or to taste, 1/4 cup low-fat plain yogurt.
Method: Heat oil. Add onions and cook, 3 to 4 minutes. Add curry powder and cook, stirring until combined, 20 to 30 seconds. Stir in dal, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately with brown rice.

Chicken and vegetables stir fry:
Ingredients: 1tsp oil, 1 yellow pepper slice thin, 2 cups shredded carrots, 1lb boneless chicken, 2tsp minced fresh ginger, 2 cloves garlic, 8.8oz cooked brown rice, 1 cup precooked shelled edamame (soyabeans), 1/3 cup stir-fry sauce, 3 green onions.
Method: Heat oil. Add yellow pepper and carrots, cook 2mins. Add chicken, ginger and garlic, cook 4mins. Add brown rice, edamame and stir-fry sauce, cook for 2-3mins or until chicken is done. Stir in green onions then divide among 4 bowls to serve.