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Get Annette Sym's latest F.R.E.E eBook - OUT NOW!

Annette Sym - Thursday, February 02, 2012

Annette's fantastic new Healthy Kids R Happy Kids eBook is available NOW. This 'must have' guide for all parents is a fabulous 40 page resource filled with practical tips and helpful information to help parents guide their children to live healthier, happier lives. Plus it includes 10 delicious kid-friendly recipes from Annette's best selling Symply Too Good To Be True cookbook series.

Follow the link below to access this fantastic F.R.E.E resource.  Read more >

F.R.E.E Live Webinar: Menu Planning & Motivation for Weightloss with Annette Sym

Annette Sym - Wednesday, February 01, 2012

Don't miss my next F.R.E.E Live Webinar on Menu Planning and Motivation for Weightloss on the 15th February 2012 at 8:00pm AEDT (Check what time this is in your state below).  If you haven't registered yet, then follow the link below. Places are limited so don't delay. ALL WELCOME!  Read more >

Latest Tips

Party Time

When it comes to party time, choosing the right food can be a nightmare especially if you want to offer healthy low fat ..

Featured Product

Indian Tikka Chicken


I will be doing a cooking demo of this fabulous dish at the official launch of my book at Kawana on the 6th August.

For those of you who are unable to attend, here is a sneak preview of this recipe from the book so you can try it for yourself. It is one of my favourite recipes from Book 6 as it has all the taste of those delicious Indian spices but at only 5.9g of total fat per serve, it is an incredibly reduced fat version of a traditionally high-fat meal. Enjoy with some low GI Basmati rice and steamed veggies or a side salad. Delish!


Indian Tikka Chicken (Book 6)

Serves 4

500g skinless chicken breasts
1 onion
cooking spray
1 teaspoon crushed giner (in jar)
1 teaspoon crushed garlic (in jar)
4 tablespoons Tikka Masala curry paste
1 teaspoon salt-reduced chicken stock powder
1 x 400g can no-added-salt chopped tomatoes
1 x 375ml can evaporated light milk
1 teaspoon cornflour
1 teaspoon imitation coconut essence
1/2 cup (10g) fresh coriander leaves

Cut chicken into bite sized pieces. Peel and cut onion into quarters then slice. Generously spray a non-stick frypan with cooking spray and sauté chicken, ginger and garlic for 3 minutes. Add onion and toss with chicken cooking for a further 2 minutes. Coat chicken with Tikka Masala paste then add stock powder and canned tomatoes. Combine well. Once boiled, reduce to a slow boil until chicken is cooked through. Mix evaporated milk with cornflour and essence. Add to pan with coriander leaves and mix well. Once sauce has boiled, serve.

To download this recipe click here

Variation :

Replace chicken with lean rump steak, lamb leg steak or firm tofu.

Suitable to be frozen for 2 -3 weeks


NUTRITIONAL INFORMATION
PER SERVE

CHICKEN
BEEF
LAMB
TOFU
 FAT TOTAL
 5.9g 6.3g
7.5g
10.5g

SATURATED
1.4g
2.0g
2.6g
0.6g
FIBRE

1.7g
1.7g
1.7g
1.7g
PROTEIN

34.1g
35.1g
33.2g
18.3g
CARBS

15.6g
15.6g
15.6g
20.6g
SUGAR

10.4g
10.4g
10.4g
11.7g
SODIUM

500mg
494mg
529mg
439mg
KILOJOULES

1067 (cals 255)
1098 (cals 262)
1114 (cals 266)
924 (cals 221)
GI RATING

LOW
LOW
LOW
LOW
.

Dietitian’s Tip

A fantastic way to have a smooth, coconut milk flavor, without the saturated fat, and an ideal way to achieve heart health. Annette has been very clever in using coconut essence with evaporated skim milk.



More great recipes


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