irish3

Irish Diet Page 3
This page contains Ultra-simple Main Meals for 1, plus
Main Meals for 4 People (part one).

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ULTRA-SIMPLE MAIN MEALS for 1 person

Instructions
Either, choose a Main Meal for 4 from the next section and scale down accordingly, or select one of the following ultra simple meals for 1. And don’t forget dessert! Choose one from the Dessert section on Page 5.

• If using one of the meals on this page, please follow instructions carefully.
• Do not skimp on potatoes (rice or pasta) or vegetables.
• Do not add any fats or oils, unless otherwise indicated. For example, do not add any cooking oil, butter, margarine, cream, or mayo.

ULTRA-SIMPLE MEALS
I’ve chosen 6 basic meals: 1. Steaks. 2. Pasta. 3. Rice. 4. Ultra-simple Casserole. 5. Salad.  6. Frozen Meals.

1. STEAKS

• Grill any 3oz Salmon steak, Pork steak, Veal steak, or Beef steak.
• When cooking, allow fat to drain before eating.
• Add 2 medium boiled or roasted potatoes (plain canned potatoes are fine).
• Add 2 cups vegetables. For extra convenience, use canned or frozen vegetables, or use pre-packed or pre-prepared vegetables.
• Don’t forget dessert.

2. PASTA WITH LOW-FAT SAUCE

• Use 1 cup any plain, boiled pasta.
• Use ½ cup any low fat pasta sauce. (i.e. less than 3g fat, per serving – check jar label for details).
• Add 2 cups vegetables, or large vegetable salad with 1 tbsp of fat-free dressing.
• Don’t forget dessert.

3. RICE WITH LOW-FAT SAUCE

• Use ½ cup plain, boiled rice. (Brown rice is 10 times better than white.)
• Use ½ cup any low fat sauce. (i.e. less than 3g fat, per serving – check jar label for details).
• Add 2 cups vegetables, or large vegetable salad with 1 tbsp of fat-free dressing.
• Don’t forget dessert.

4. ULTRA-SIMPLE CASSEROLE FOR 1 PERSON

Ingredients: 1chopped 3oz chicken breast, 2 cups any chopped vegetables (e.g. carrots, onions, tomatoes, peppers, zucchini, or any canned /frozen vegetables), 2 medium potatoes cut into thick chunks, 1 cup chicken broth. Method: Put all ingredients into large pan. Add extra water to cover. Cover with lid and boil for 20 mins, stirring occasionally. (The liquid is very healthy, so keep a spoon handy and eat everything!)
Note: Instead of chicken, use 3oz turkey fillet, pork chop or lean beef steak.

5. SALAD

• Make any vegetable salad (easy on the avocados & olives), or fruit (pineapple, mandarins etc.)
• Add 3oz oily fish or lean meat (chicken or turkey breast /ham) or 3oz cheese.
• Add 1 tablespoon low-fat (3%) dressing, like: oil-free dressing, low-calorie Thousand Island, any low-calorie vinaigrette, low-fat yogurt dressing, cocktail sauce, fat-free sour cream, or salsa.
• Don’t forget dessert.
• Avoid all coleslaw, potato salad, mayo, sour cream, butter, margarine.

6. FROZEN MEALS

• Choose any frozen meal with 5 grams of fat per 100 grams or less.
• Your portion should contain a maximum of 10 grams of fat.
• If not included, add 2 medium potatoes and 2 cups vegetables (or large vegetable salad).
• Please do NOT choose this as a regular option. Freshly cooked meals are better.

QUICKTIP No 9 – DON’T LET OTHER PEOPLE FEED YOU A LOAD OF OLD RUBBISH!
One Saturday lunch-time, Luigi Ravioli, boss of the powerful Ravioli Mafia family, is sitting in his favourite pizza restaurant when he decides to phone home to check on his wife. She has not been showing him enough respect lately, and he is getting suspicious. When he rings, the phone is answered by a strange woman. “Who is this?” asks Luigi. “This is the maid,” says the woman. “We don’t have a maid”, says Luigi. “I was hired this morning by the lady of the house” replies the woman.
“Well, this is her husband. Is she there?” says Luigi. The maid replies, “She is upstairs in the bedroom with someone who I thought was her husband.” When he hears this, Luigi nearly has a fit. Doing his best to control his temper, he says to the maid, “Listen, would you like to make a quick $100,000?” The maid says, “Sure, what do I have to do?” Luigi says “Go into the kitchen and take a carving knife out of the drawer. Then go upstairs and stab both of them to death.”
“But what about the police?” says the maid. Luigi laughs. “Don’t worry about the police! I’ll take care of them.” Reassured, the maid puts down the phone for a few minutes. When she returns she is out of breath and gasping. “OK that’s done, now what do I do with the bodies?”
Luigi smiles. “Throw them in the swimming pool” he replies. Puzzled, the maid answers, “But there isn’t a pool.” There is a long pause while Luigi thinks. Finally he says, “I’m so sorry, I must have the wrong number.”
The moral? Don’t let other people feed you a load of old rubbish (like junk food!).

MAIN MEALS for 4 people

NOTES

• Portions of potatoes & vegetables: Each main meal should include: 2 medium potatoes (or 1 cup uncooked pasta) (or 1/3 cup uncooked rice) plus at least 2 full cups of vegetables. Or, unlimited vegetable salad. As long as you follow these portion sizes, you may change the serving suggestions to suit your taste.
• All vegetables are healthy, but super healthy ones include: carrots, broccoli, spinach, peppers, tomatoes, peas, sweet potatoes, cabbage, onions, sprouts, parsley and garlic.
• No frying or adding fat! No food may be fried with fat (except fat-free cooking spray), or cooked with fat, or served with added fat (like butter, margarine, cream, mayo or dressing.) Exception: if having salad, you may add 1 tablespoon of fat-free (3% or less) dressing.

CHICKEN KIEV Cut slit in 4 x 3oz chicken fillets. Fill each with 25g Philadelphia Low-fat garlic & herb soft cheese spread. Dip in egg and breadcrumbs and bake for 25 minutes. Serve with boiled potato, carrots and cabbage.

CURRIED CHICKEN BITES Mix together 2 small cartons of low-fat yogurt, 2 tsp curry powder, 1 tbsp mango chutney, 2tsp tomato puree. Cut 4 x 3oz cooked chicken fillets into bite-sized pieces and stir into yogurt mixture. Serve chilled with baked potato and large salad.

CHICKEN WITH PLUM SAUCE Slice 4 x 3oz chicken fillets, mugful mushrooms, 1 red and 1 yellow pepper. Spray non-stick pan with FRY LIGHT spray and cook for 5 minutes. Stir in jar of Sharwoods Hoi-Sin Plum Sauce and cook until chicken is tender. Serve with rice (or noodles or mashed potato) sweetcorn & peas.

DEVIL’S CHICKEN Put 5 tbsp brown sauce, 4 tbsp tomato sauce, 4 tbsp brown sugar, several drops of Tabasco into pan and heat until a thick paste is formed. Make several slits in 4 x 3oz chicken fillets and coat with paste. Leave for 2-3 hours. Grill for 10-15 minutes. Serve with potato wedges, carrots & mushrooms.

QUICKTIP No 10 – HAPPINESS MAKES US SLIMMER
Happiness not only helps us to enjoy life, it also – believe it or not – helps us to live longer. According to recent tests, laughter makes our bodies produce extra amounts of a chemical called Immunoglobulin A. This chemical protects us from a range of diseases, including (it is believed) cancer, as well as more minor complaints like colds and ‘flu. Indeed, a growing number of doctors are beginning to believe that our physical health is directly affected by our state of mind: e.g. the less happy we are, the more likely we are to develop illness. The most poignant example of this mind/body connection, that I’ve come across, involved a small group of mice at an animal research laboratory. Apparently, unlike all the other mice in the laboratory, this particular group resisted all attempts to infect them with disease. The researchers were baffled. How were these mice able to stay so healthy? Finally, they found the answer. One of the animal keepers had become so fond of the mice that he used to stroke each one of them, whenever he passed their cage. It seems that a little genuine affection had made them happier and therefore healthier.
Happiness also keeps us slim. Why? Because when we’re happy we need fewer biscuits to cheer us up! For example, think how often we reach for a biscuit or a piece of cake or a bag of crisps, not because we’re hungry but because we’re fed up. Result? We don’t get any happier – we just get fat! Which makes us even more miserable! The moral? Concentrate on staying happy. It’s the best way to stay in shape.

CHICKEN SUPREME Dip 4 x 3oz chicken fillets in egg and coat with breadcrumbs. Sprinkle with salt, pepper & tsp paprika. Place on non-stick baking sheet, spray with FRY LIGHT spray and bake for 25-30 mins. Serve with boiled potatoes, carrots & spinach.

CHICKEN & CHIPS Wrap 4 x 3oz individual chicken fillets, seasoned with black pepper & lemon juice in tin foil and bake in hot oven for about 40 mins. During last 20 minutes of cooking, add 4 portions of low-fat oven chips (i.e. 5% fat or less) & cook as directed on pack. Serve with baked beans, & large salad.

CHICKEN CURRY Cut 4 x 3oz chicken fillets into chunks. Place in casserole with large can chopped tomatoes, 2 finely chopped onions, 1 tbsp curry powder (according to taste), cover & cook in moderate oven for 35 mins. Add chopped peppers, mushrooms, can of chick peas, 1 chopped eating apple, & return to oven for a further 15 mins. Serve with chopped cucumber in natural yogurt, boiled rice/potatoes & broccoli.

QUICKTIP No 11 – ENJOY YOUR BAD DAYS, THEN RETURN TO YOUR DIET
All dieters have bad days. Most have bad weeks. Some even have bad months. And you’ll have them, too. But so what? What’s the problem? Are you going to give up dieting altogether, just because you’ve had a bad week? For example, suppose your daughter failed a test at school and told you that, as a result of this failure, she had decided to stop studying. What would you say to her? Would you say it was OK for her to stop, or would you tell her that failing one test is irrelevant? See what I’m getting at?
My advice: When you have a bad week: don’t panic, don’t worry and don’t feel guilty! Just enjoy it and when it’s over, go back on your diet. The world is full of fat people who constantly give up dieting because of a bad day or a bad week. Don’t make the same mistake!
Example: Even if you have 65 ‘bad days’ a year, you’ll still have 300 good ones.

EASY CHICKEN HOTPOT Put 4 x 3oz chicken fillets in saucepan with sliced carrots, onions, parsnips, thick chunks of potato, & add enough chicken stock to cover contents. Cover & boil for about 20 mins. Remove lid, add chopped broccoli & cup of frozen peas. Cook for 10 mins. Serve with bread, or pitta bread.

TASTY CHICKEN PARCELS Place 4 x 3oz chicken fillets on separate squares of tinfoil. Surround each fillet with sliced onion, mushrooms, peppers, carrots; add 2 tbsp vegetable stock to each; wrap each in their foil and place on flat dish. Bake in hot oven for 30-35 mins. Serve with dry-roast potatoes, cabbage & turnip.

SWEET & SOUR CHICKEN Cut 4 x 3oz chicken fillets into bite-size pieces, put in casserole with half pint chicken stock, chopped mushrooms, 1 sliced red pepper, 1 green pepper, 1 x 225g tin pineapple chunks (drained), 1 jar Uncle Ben’s Sweet & Sour Sauce. Cook in moderate oven for 45 mins. Serve with rice and extra vegetables. To make Sweet & Sour Pork, use 1lb of lean pork and cook for 60, instead of 45 mins.

DUCK WITH ORANGE SAUCE Take 4 x 3oz skinless breasts of duck. Coat on both sides with mixture made up of good pinch (each) of ground ginger, cumin & black pepper. Leave for 15 mins. Heat non-stick pan and cook duck breasts for 4-5 mins per side. Remove and keep hot. Add half cup orange juice, half cup chicken stock & 2 tbsp red wine to pan; allow to boil, stirring constantly. Pour over duck & serve with potato, carrots and parsnips.

TURKEY WITH LEEKS & SPRING VEGETABLES Cut 4 x 3oz turkey fillets into cubes and put in casserole dish. Add chopped leeks, turnip, onion, can Spring Vegetable soup and can of water. Cover and cook in moderate oven for 60 mins. Add cupful frozen peas, cupful mushrooms. Cook for 15 mins. Serve with mashed potato.

QUICKTIP No 12 – EASY GARLIC BREAD – WITHOUT ANY OF THE USUAL FAT
Remove the papery-type skin from one whole bulb of garlic. Separate the individual cloves, but don’t peel them any further. Place the individual cloves on dish. Cover base of dish with 1 inch of water. Cover the whole thing tightly and bake in oven for 40 mins. Peel cloves and mash garlic. Spread on hot bread or toast. For best results, share bread with young French lover. (Whoops! Just kidding.)

FRIED TURKEY STEAKS Mix together 1 tbsp soy sauce, 2 tbsp lemon juice, 2 cloves crushed garlic. Coat 4 x 3oz turkey breasts with all the mixture and fry quickly on both sides. Add 1 tin chopped tomatoes, sliced mushrooms and green pepper; cover and cook for 30 minutes. Serve with dry-roast potatoes, carrots & peas.

LAMB PIE WITH MUSTARD HAT Dry-fry 12oz very lean cubed lamb until browned. Add 1 chopped onion, 2 diced carrots, 2 diced sticks of celery and cook for 3 mins. Stir in cup beef stock (use cube) and 4 tbsp porridge oats. Add 1 tbsp Worcester Sauce and 2 tsp Rosemary. Put into ovenproof dish and top with mashed potatoes (mashed with skimmed milk and 1 tbsp wholegrain mustard). Bake in oven at 200ºC/gas 6 for 35 mins.

EASY IRISH STEW Cut into cubes 12oz very lean lamb (after removing all fat); place in pot with 1 pint lamb stock (use cube) and 1 large sliced onion. Bring to boil and simmer for 60 mins. Add jar of baby carrots, jar of baby onions, 1 can broad beans and cook for 15 mins. Serve with boiled potatoes, carrots & mashed turnip.

QUICKTIP No 13 – DON’T BE A SUSAN
Once upon a time, there lived a 23 year old girl called Susan. She was so bored, she ate biscuits to pass the time. Five years later, she was still bored but she was overweight as well. So now, she had two problems instead of one.

CURRIED LAMB WITH LENTILS Dry-fry 12oz very lean cubed lamb. Add 1 onion, 2 carrots 1 green pepper (all diced) and cook for 2 mins. Stir in 1 tbsp hot curry paste, 2 tbsp tomato puree, 2 cups lamb stock (use cube) and 1 cup lentils. Bring to boil and simmer for 40 mins, adding more water if necessary. Serve with rice, chopped carrots and a bowl of natural yogurt.

LAMB IN RED WINE SAUCE Thinly slice 12oz boneless loin of lamb and brown in non-stick pan. Add finely chopped onion, sliced yellow and green peppers, plus jar of Uncle Ben’s Gravy with Red Wine & Mushroom Sauce. Simmer for 30 mins and serve with boiled potatoes, green beans & courgettes.

SPICY LAMB CURRY Cut 12oz very lean lamb into small cubes, brown on both sides in non-stick pan and drain off excess fat. Add 1 chopped onion, 1 red pepper, 2 cupfuls mushrooms and cook for 5 mins. Stir in 1 tbsp tomato puree and 350g jar Uncle Ben’s Curry Sauce. Bring to boil, reduce heat & simmer for about 30 mins. Serve with rice, natural yogurt & chopped cucumber and sliced raw onion.

See next page for LOTS more Main Meals.

QUICKTIP No 14 – FAST FOOD MAKES YOU FAT, FAST!
Check out the fat and calorie contents of these fasts foods. (All values approximate).
Remember: if you’re trying to lose weight, your daily fat quota is about 30g.
Breakfast stuff
Danish = 15g fat; Croissant = 15g fat; Doughnut = 10g fat; Bacon & Eggs (3 bacon, 2 fried eggs) = 41g fat and 550 calories; Sausage & Egg breakfast (2 fried eggs, 4 sausages) = 56g fat and 750 calories. 
Meals & dressings
Fried chicken (2 pieces) = 30g fat; Chicken nuggets (6) = 18g fat; Large cheeseburger = 32g fat; Regular = 15g fat; Large hamburger = 28g fat; Regular = 12g fat; Hot dog = 16g fat; Cheese Pizza (10″) = 25g fat; Pepperoni = 35g fat; Onion rings (6) = 12g fat; Large fries = 20g fat; Regular = 12g fat; Mayonnaise (1oz) = 21g fat; Thousand Island (1oz) = 19g fat; Blue Cheese = 17g fat.