#Stayhome: watch your weight with these under 200-calorie recipes

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Published: Thu 2 Apr 2020, 9:00 PM

Last updated: Fri 22 May 2020, 11:39 AM

Low-Carb Risotto
Serves: 1
Prep time: 15 mins
Cook time: 20 mins
Calories: 276
40 gm pearl barley
40 gm wild rice
20 gm red quinoa
20 gm white quinoa
20 gm black quinoa
5 ml olive oil
5 gm onion
2 gm garlic
15 gm red capsicum
15 green capsicum
15 yellow capsicum
15 gm mushroom
10 gm carrot
10 gm parmesan, grated
4 gm salt
1 gm pepper
Rinse and soak the barley grains, wild rice and quinoa beforehand for 20-30 minutes. Drain and set aside.
Heat oil in a thick-bottomed pot and add finely chopped onions and minced garlic. Keep stirring so the mixture doesn't brown.
As the raw smell disappears and onions turn translucent, add the barley, quinoa, wild rice, salt and pepper, and stir. Add water in small quantities and keep stirring so the grains don't stick to the bottom of the pan. About a cup of water and 10 minutes later, cook till al dente.
Add chopped bell peppers, mushroom, carrot and parmesan. Turn the flame off once the parmesan has melted.
Sauté some diced mushroom and carrot in olive oil for garnish.
Dish out the risotto in the middle of a plate and garnish with sautéed vegetables.
Serves: 1
Prep time: 15 mins
Cook time: 10 mins
Calories: 298
20 gm pearl barley
20 gm wild rice
10 gm red quinoa
10 gm white quinoa
10 gm black quinoa
25 gm fresh tuna, raw, sushi grade
10 ml soya sauce
1 ml sesame oil
10 ml oyster sauce
2 gm sesame seed
25 gm avocado, sliced
20 gm chuka wakame
15 gm edamame
10 gm tobiko orange
5 gm radish
30 gm lemon
Coriander, to garnish
Rinse quinoa, barley and wild rice separately.
Boil all grains separately in a medium saucepan over medium-high heat, then decrease the heat to a gentle simmer. Cook until the grains have absorbed all the water, about 15 minutes.
Remove from heat, cover, and allow to rest for five minutes, to give it time to fluff up.
Cut fresh tuna into slices (approx. ½ cm thick), and marinate with soy, sesame oil, oyster sauce and sesame seeds.
In a serving bowl, place equal portions of barley, wild rice and quinoa in the centre and arrange the sliced avocado, marinated tuna, chuka wakame, edamame beans, tobiko and sliced radish around the grains.
Garnish with coriander and a wedge of lemon. Serve.
steamed sea bass
Serves: 1
Prep time: 10 mins
Cook time: 15 mins
Calories: 282
180 gm sea bass fillet
100 gm fish bones
15 gm tomato
5 gm ginger
5 gm scallions
10 gm cilantro
2 gm tomato paste
6 cups water
5 ml olive oil
8 gm salt
10 gm red pepper
10 gm yellow pepper
15 gm pok choy
2 gm dill leaves
1 gm sakura leaves
In a large pan, combine fish bones with tomato, ginger, scallions, cilantro and tomato paste to make broth. Add water and bring to the boil; then simmer over moderate heat until tomatoes start to break down (5 minutes). Strain and season broth to taste. Keep aside warm.
Remove the skin of the sea bass fillet. Drizzle the fish with olive oil and season with salt. Place fish in a steamer basket skin side up, cover and steam over medium low heat until just cooked through, 5-7 minutes.
Char-gril bell peppers, remove the skin and cut into julienne. Blanch the pok choy leaves in the broth.
Place the blanched pok choy in middle of plate. Place grilled bell peppers on top of it. Arrange steamed fish fillet on bell peppers. Ladle hot broth over fish. Garnish with micro greens.

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