Recipes

Fat Burning Soup Recipes For Weight Loss

Fat Burning Soup Recipes

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These recipes have been chosen as they are quick, easy and relatively cheap to make. As it is also important to eat a healthy and well-balanced diet, these recipes are nutritious and healthy too.

Each recipe serves four people unless otherwise indicated.

Always take extra care when preparing food for people with allergies to certain foodstuffs.

Tomato & Rice Soup with Basil

Ingredients: / tbsp olive oil I large onion I clove garlic, crushed I small red pepper, deseeded and chopped

900g /2lb ripe tomatoes, peeled, deseeded and chopped (Tinned tomatoes may be used) I tbsp tomato puree sprig of oregano

775ml /pint chicken or vegetable stock 45g/ I 1/ oz risotto rice, preferably arborio 3 tbsp chopped basil freshly ground pepper bread sticks or crusty Italian bread.

Instructions:

  1. Heat the oil in a large saucepan over a moderate heat, add onions and garlic and cook slowly without browning for approximately 4 mins.
  2. Stir in the red pepper and cook for a further 2 mins.
  3. Add the tomatoes, tomato puree and oregano and stir in wine and stock. Season, bring to the boil, then lower heat, cover and simmer for 20 mins.
  4. Add rice, cook for a further 15 mins, or until the rice is tender.
  5. Serve accompanied by bread sticks or crusty Italian bread.

Carrot, Orange and Coriander Soup

Ingredients: / tbsp oil

2 medium onions, sliced I lb (450g) carrots, peeled and diced

1 / pints (300ml) pure unsweetened orange juice

2 tbsps chopped fresh coriander freshly ground black pepper

4 tbsp natural yoghurt - low fat sprig of coriander to garnish 4 tbsp stock - chicken or vegetable

Instructions:

  1. Heat the oil in a large pan and fry the onions until very soft. Add carrots and fry for another two minutes.
  2. Stir in stock and the orange juice and coriander and simmer covered for 40 - 50 minutes or until the carrots are very tender.
  3. Liquidise the soup and serve garnished with swirls of yoghurt and a sprig of coriander.

Rosemary Potatoes

Ingredients:

1 lb (450g) new potatoes

2 tbs olive oil

1 clove garlic, chopped

2 tbsp chopped fresh rosemary

3 tbsp chopped chives (3 tsp dried chives) Ground black pepper

Instructions:

  1. Par boil the potatoes until just cooked but still firm. Slice in half.
  2. Heat the oil in a large pan. Add the potatoes and garlic and fry gently until browned evenly. Add the rosemary and chives and stir fry for 1-2 minutes more.
  3. Season with pepper and serve. An ideal accompaniment to any dish!

Liver with Sage and Mushrooms

Ingredients:

1 tbsp oil

3 shallots, chopped

750g (I / lb) calves liver, skin removed and cut into strips. 8 fresh sage leaves I25ml(4 fl oz) stock (Vegetable) 8 button mushrooms, halved freshly ground black pepper

2 tablespoons chopped fresh parsley

Instructions:

  1. Heat oil in a frying pan and cook shallots for 2 mins.
  2. Add liver and sage and cook over a high heat for 2 mins or until liver changes colour. Remove from pan, leaving juices.
  3. Stir stock into pan, bring to the boil and boil rapidly until almost evaporated, scraping any sediment from the base of the pan. Return liver to pan, add mushrooms and cook for 2 mins longer. Season to taste with black pepper and mix parsley through.

Scampi Proven├žale

This recipe is a quick and easy recipe that can be cooked in the microwave. Ingredients: / tbsp olive oil I onion, finely chopped I clove garlic, crushed

400g (I4oz) canned plum tomatoes, chopped, (reserve the juice) 5 tbsp stock (Fish or vegetable) I tbsp fresh thyme, chopped I tbsp fresh basil I bay leaf

I tbsp fresh parsley, chopped Freshly ground black pepper I tbsp cornflour 675g (I / lb ) prawns

Instructions:

I Combine olive oil, onion and garlic in a deep bowl and cook on high for 5 mins, stirring frequently.

  1. Add the chopped tomatoes, stock, herbs, pepper and stir together well. Heat for 2 minutes on high.
  2. Mix the reserved tomato juice with the cornflour and add to the sauce. Cook on high for 3 mins and stir well until completely blended.
  3. Add the prawns to the sauce and cook on high for 2-4 mins or until they are tender and the sauce has thickened. Remove the bay leaf before serving on a bed of rice or pasta.

Baked Salmon and Dill

Ingredients: I75g/ 6oz carrots I75g/ 6oz celery 225g / 8oz courgettes 600g / I 1V lb piece middle cut salmon I tbsp chopped fresh dill salt and freshly ground black pepper 45ml/ 3tsp lemon juice dill sprig to garnish

Dill

Instructions:

  1. Cut peeled carrots, celery and courgettes and into thin neat strips. Rinse the salmon and pat dry with kitchen paper.
  2. Using a medium sized flame-proof casserole dish add the vegetables and stir over a high heat for 2-3 mins. Mix in the dill. Place fish on top of the vegetables, season well and pour over lemon juice.
  3. Push a piece of damp grease proof paper right down on top of the fish. Cover with a tight-fitting lid. Bake in the oven at 170C, Gas mark 4 for 35 mins.
  4. Lift the fish onto a serving dish and ease off the skin. Surround with the vegetables and pour the remaining juices over . Garnish with sprig of dill.

Sage and Parsley Mushroom Risotto

Ingredients:

30g / loz dried mushrooms 115g / 4 oz fresh mushrooms 1 tbsp oil

1 small onion, finely chopped 350g / 12oz risotto rice

2 / pts hot chicken or vegetable stock 2 tbsp chopped fresh parsley

2 tbsp chopped sage

3 tbsp finely grated parmesan cheese Freshly ground black pepper

Instructions:

  1. Put the dried mushrooms in a small bowl and cover with warm water. Leave to soak for 20 mins, then rinse thoroughly, drain and chop, reserving a few for garnish.
  2. Heat oil in a saucepan over a moderate heat. Add the onion and cook for two mins to soften. Stir in the rice and the fresh mushrooms and cook for ten mins until the rice is translucent. Add / pt of stock and chopped mushrooms and cook for 3 mins, until all the liquid is absorbed.
  3. Add 575ml / 1pt of stock to the pan, lower the heat, cover and simmer for 10 mins, until the stock is absorbed. . Add another 300ml / V pt of stock and continue to cook as before. Keep checking and adding stock until the rice is tender. Total cooking time will be 20-30 mins.
  4. Stir in the remaining butter with the chopped herbs, seasoning and add half the parmesan. Serve, garnished with the remaining mushrooms and parmesan thinly shaved.

Dill

Chicken with Thyme

Ingredients:

4 skinless chicken breasts

1 tbsp olive freshly ground black pepper juice of / lemon

2 tbsp chopped fresh thyme

Instructions:

  1. Marinate chicken in lemon juice and thyme for a 2 hours in the fridge before cooking, or overnight if time allows.
  2. Put chicken pieces in an oven proof dish and bake for 25 mins.

Remove from oven and drain off excess fat.

Spicy Kebabs with Mint Yoghurt

Ingredients:

450g (Ilb) minced lamb I tbsp plain flour salt and pepper I tsp. ground cinnamon grated rind of I lemon I egg beaten I onion, chopped mixed salad to serve Dressing:

I tbsp chopped fresh mint 225g (8oz) plain yoghurt

Instructions:

  1. To make dressing, blend together mint, and yoghurt. Cover and chill.
  2. Mix together lamb, flour, seasoning, cinnamon and lemon rind.
  3. Add egg and onion. Mix well and divide into 16.
  4. Pre-heat grill. Shape mince into ovals and thread onto 4 skewers. (When shaping the mince, make it as firm as possible before threading onto skewers.
  5. Put under the grill and cook for 12-15 mins, turning halfway through. Serve on a bed of salad, with yoghurt dressing. An alternative is to serve with brown rice or wholemeal pitta bread.

Italian Pork Chops

Ingredients: 4 pork chops

2 tbsp finely chopped oregano Olive Oil

400g (I4oz) can tomatoes I tbsp tomato puree grated rind and juice of I lemon I clove crushed garlic chopped parsley to garnish

Instructions:

  1. Brush both side of the chops lightly with olive oil, then sprinkle with pepper, oregano and marjoram. Grill chops for 10-15 mins until cooked, turning occasionally.
  2. While the chops are being grilled, mix the tomatoes, tomato puree, lemon juice and garlic in a small pan. Bring to boil, cover and simmer for 10-15 mins.
  3. Remove chops from grill and pour over sauce. Serve topped with lemon rind and parsley.

Cheese and Herb Scones: (Makes 10)

These scones can be made with parsley, chives or marjoram, or a mixture of all three.

Ingredients:

I00g (4oz) self-raising flour

2 tsp. baking powder

I00g (4oz) plain wholemeal flour pinch of salt

/ tsp. paprika

50g @2oz) margarine

75g (3oz) cheese, finely grated

4 tsp. chopped fresh herbs

8tbsp milk milk to glaze

Cheese and Herb Scones: (Makes 10)

These scones can be made with parsley, chives or marjoram, or a mixture of all three.

Instructions:

  1. Pre-heat the oven to 220C / 425F /gas mark 7. Sieve the self - raising flour and baking powder and place in a large bowl with the wholemeal flour. Add salt and paprika and rub in the margarine.
  2. Add the cheese, herbs and milk and mix to form a soft dough. Place on a floured board and knead gently.
  3. Roll out the dough to a thickness of 1 cm (1/2 in) and cut out the scones using a 5cm (2in) pastry cutter. Place on a greased baking tray and brush the top with milk. Bake in the oven for 10-15 minutes. Cool on a wire rack.

SAUCES:

Parsley Sauce

Parsley sauce is one of the classic accompaniments for fish. Serve with plain grilled or poached fish. This recipe makes / litre (Enough for 4 people)

Ingredients: 1/ onion

1/ litre semi-skimmed milk // oz cornflour I tbsp chopped fresh parsley I tsp black pepper

  1. Add the onion and parsley to milk and bring to the boil.
  2. Set aside for 10 mins, then remove the onion.
  3. Mix the cornflour with a little cold water.
  4. Add to the milk gradually, stirring all the time.
  5. Add the pepper and simmer for 5 mins.

Mint Sauce

This is the classic sauce to serve with roast lamb. Make 1 hour before serving to allow time for the flavour to develop. Ingredients: Small bunch of mint 10 oz (2tsp) sugar 15ml (1 tbsp) boiling water 15-30 ml (1- 2 tbsp) vinegar

  1. Place the mint and sugar on a board and chop finely.
  2. Put in a pan and add the boiling water.
  3. Stir until the sugar has dissolved.
  4. Stir in the vinegar to taste.

FLAVOURED OILS:

Herb oils are easy to make and not only look pretty but are useful in cooking, especially for more adventurous cooks. Ideally extra virgin olive oil should be used, but groundnut oil is an acceptable alternative. The following herbs are particularly recommended for use in flavouring oils: BASIL, BAY, CHERVIL, DILL, FENNEL, ROSEMARY, LOVAGE, MINT, SAGE and THYME.

Here are a few herb oil recipes to try.

Use around 800ml (1 1/3 pint) olive oil. There is little point in using very expensive extravirgin olive oil here as the ingredients will pack in plenty of flavour. Fill a glass bottle with the ingredients listed and top up with olive oil. Store in the fridge or a cool larder for at least two weeks before using.

Chilli & Rosemary Oil

Excellent with grilled lamb chops or any grilled fish with a high fat content.

8 hot chillies I long sprig of rosemary 4 pieces orange peel

Lemon, garlic and thyme oil

Better with grilled vegetables and salads peel of 2 lemons, pith removed 8 sprigs of fresh thyme 10 peeled cloves of garlic 12 peppercorns 3 bay leaves

Mustard, vinegar and butter can all be livened up in a similar way, by adding your favourite herb.

Bouquet Garnis:

Bouquet garnis are bunches of fresh herbs which are used to add flavour to stocks, stews, vegetables and soups. The classic combination is parsley, thyme and a bay leaf, with twice as much parsley used as the other two herbs. The bunch of herbs should be tried with a piece of string and removed before serving. Alternatively herbs can be chopped and enclosed in a small square of muslin. If you use muslin other flavourings can be added such as dried citrus peel or cloves of garlic.

The herbs included in bouquet garnis can vary according to taste and the dish you are cooking. Other good combinations of herb are:

Parsley, chives and thyme (for poultry dishes) Parsley, bay and lemon thyme (for lamb dishes) Parsley, bay, thyme and citrus peel (for pork dishes) Parsley, bay, thyme and cloves (for beef dishes)

Did you know? Lemon Balm Is often know by it's botanical name "melissa" (the Greek word for bee) as bees are attracted by its scent.

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