November 13, 2021

Satay BBQ Chicken Pizza

Who doesn't love a pizza? But as a general rule, they are definately not considered a diet friendly food choose. Well, do I have good news for you! Simpson's Pantry have bought out a new wrap, low carb keto. At the time of writing this (Nov 2021) they are only available at Coles supermarkets.

By using this wrap as your pizza base, and replacing peanut butter with PB2 powdered peanut butter, you can have your pizza and eat it too.

Naturally, you can replace the toppings with other meats, lean cuts only.

I have used the fresh Mozzarella balls in this recipe, as they are lower in calories then even light cheese.

Course Main Course

Cuisine Italian

Keyword chicken, healthy dinner, healthy lunch, main meal, pizza, protein

Servings 2

Calories 368.5 kcal

Author Lea Wagner

Ingredients

1 40g Simpson Pantry Low Carb Keto Wrap 1 wrap. 98 calories, 8.1gP, 4.4gF, 2.3gC
2 tbsp Mayvers Protein Peanut Butter OR for less calories 225 calories, 12.8gP, 16.8gF, 5.2gC
2 tbsp PB2 Powdered Peanut Butter, dry (instead of peanut butter) 55 calories, 5.7gP, 1.7gF, 3.5gC
100 grams Fresh Mozzarella Cheese balls 264 calories, 17.9gP, 20.3gF, 3.4gC
3 tbsp Foutain BBQ reduced sugar 43 calories, 0.4gP, 0.2gF, 9.4gC
140 grams Cooked chicken breast meat 231 calories, 43.4gP, 5gF, 0g C
60 grams Onion, diced or sliced 18 calories (or as much/little as you like)
30 grams Capsicum, diced or sliced 8 calories (or as much/little as you like)
60 grams Mushrooms, sliced 1/2cup. 15 calories (or as much/little as you like)
1 – 2 teaspoons Italian Herb Blend as much or little as you like
1 – 2 tbsp Fresh basil as much or as little as you like

Instructions

Heat oven to 200 degrees celsius
Cover baking tray in non-stick baking paper
Mix the BBQ sauce and peanut butter paste/or powder together in a bowl.
Place wrap on top of the baking paper and spread the sauce mixture evenly over the wrap. Leaving approximately 1 cm around the edges free.
Sprinkle dry italian herbs over the sauce.
Taking 1/2 (50g) of the mozzarella balls, slice each into 3 or 4 slices and spread over the wrap.
Evenly distribute the chicken and vegetables over the wrap. Then break up the basil and sprinkle that over.
Lastly, take the remaining mozzarella balls, slice each one and place over wrap. Try and avoid putting in same place as the bottom cheese balls.
Bake in the oven for 10 – 15 minutes. For a crispier base, take the pizza off the baking tray, and directly on the oven rack after 5 minutes. Continue cooking until full bake time is up.
The complete pizza/wrap using the PB2 powder, not paste is 737calories. 27.9g Carbohydrates, 36g fat, and 69.7g protein .
So, as a half of pizza is the serving size, that equates to:
368.5 calories
34.85g protein
18g fat
13.95g carbohydrate

Courtney Scales No Comments chicken, pizza, recipe

September 20, 2018

Tuna & Rice Bake

What’s not to love about a Tuna Bake? Well, tuna some people may answer. If that is the case you can swap it out for Chicken or maybe Salmon.

But for all you lovers of the canned fish, this recipe is for you. Why is tuna so good – it is inexpensive and packed with protein. The fish is mild in flavor and versatile enough to include in a variety of nutritious recipes. Opt for tuna canned in water, and a serving contains less than 1 gram of fat and only about 100 calories. You’ll also get a good dose iron and potassium as well.

And a word of warning, my first attempt making this tuna bake, I used a springform baking tin. This was a disaster! The egg mixture leaked out the bottom. So I had to very undelicately tip it all into the other 2 tins you can see in the photo. Also, in the photo you will see I had already had a slice. It smelt so delicious, and I was so hungry I ate some before I remembered I needed to take some photos. Oooops.

Tuna & Rice Bake

This recipe is quick and simple to make. It is perfect for feed a whole family, or it do as your meal prep for the week.

Filled with protein, healthy fats, low carbohydrates, and resistant starch.

Serve with a crisp green salad or coleslaw.

Course

Main Course

Keyword

dinner, main meal, Tuna & Rice Bake, tuna bake

Prep Time 12 minutes

Cook Time 50 minutes

Total Time 1 hour 2 minutes

Servings 8

Ingredients

3/4
cup
Brown Rice
Cook & then cool so it becomes a resistant starch
1
tbsp
Olive Oil
1
Brown onion, medium & finely chopped
2
cloves
Garlic, crushed
2
stalks
Celery, finely chopped
1
Red capsicum, medium, finely chopped
425
g
Tuna can, in springwater, drained & flaked
1/4
cup
Basil, fresh, chopped
8
Eggs
1/3
cup
Cream
2/3
cup
Parmesan Cheese, grated
Or you can use low fat grated cheese
1 – 2
whole
Tomato, sliced

Instructions

* Preheat oven to 180C/160C fan-forced.
* Grease a 6cm deep, 22cm (base) round cake pan. Line base and side with baking paper.
* Cook rice following packet directions.
* Meanwhile, heat oil in a large frypan over medium-high heat.
* Add the onion and garlic. Cook, stirring, for 3 minutes or until onion has softened.
* Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.
* Remove from heat.
* Stir in tuna, basil and rice.
* Spoon the mixture into prepared pan.
* Whisk eggs, cream and parmesan in a bowl.
* Season with salt and pepper.
* Pour over rice mixture.
* Place sliced tomatoes on top of mixture.
* Tap the pan on the bench to remove air bubbles.
* Bake for 50 minutes to 1 hour, or until browned and cooked through.
* Stand in pan for 5 minutes.

If you still aren’t convinced about the benefits of eating Tuna, then here are some of it’s nutritional qualities:

Omega-3 Fatty Acids

The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

Niacin

A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.

You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.

Check out some of my other recipes: https://www.fabulousphysiques.com.au/category/recipes/

lea4000@gmail.com No Comments dinner, main meal, omega 3, recipe, tuna bake, tuna recipe

Satay BBQ Chicken Pizza