Time for another recipe. The secret to eating well is to prepare in advance, so I always like to cook a big batch healthy carb/protein mix on a Sunday and eat it for the next few days. What's even better is I can calculate the amount of calories per ingredient during prep and have an accurate estimation for my calorie count. It's a win win.
If you think weighing and measuring every ingredient is a pain, just remember chef's do this too for every dish they create at a restaurant, but they do it to estimate cost, while we will do it to help us lose weight. The first few times you do this it will take a bit to get used to, but the effort is worth it if you are serious about your weight loss goals. If you write the recipe down, the next time you make it, you will already know how many calories are in the dish. so I think this is win win win! All you need are some measuring cups, measuring spoons and a kitchen scale.
This recipe is made with millet, another grain that fits nicely in The Good Carb Diet. Here are the nutritional stats for 1 cup of cooked millet (174 grams):
- Calories: 207
- Protein: 6.1 grams
- Carbs: 41.2 grams
- Fat: 3.9 grams
- Fiber: 2.3 grams
- Manganese: 24% of the RDI
- Magnesium: 19% of the RDI
- Phosphorus: 17% of the RDI
Let's see how this works with today's recipe. We will make one batch which yields around 5-6 cups total.
For the Millet:
- 1 cup millet
- 2 cups homemade vegetable stock or water
Method: Add millet and stock to saucepan and bring to a boil. Reduce heat, cover and simmer for about 20 minutes or until liquid is absorbed. Yield is about 3 cups or a total of 621 calories.
For the Mise en Place:
- 1 medium green capsicum - 24 calories
- spring onion - 50 grams - 16 calories
- chopped celery - 120 grams - 17 calories
- chopped parsley - 60 grams - 21 calories
- diced cherry tomatoes - 150 grams - 27 calories
For the dressing:
- juice of one lemon - 12 calories
- 1/4 cup extra virgin olive oil - 477 calories
- salt and pepper to taste - don't count this but be easy on the salt
To prepare toss all ingredients together in a large bowl with the dressing. Allow to marinate for 20-30 minutes before eating.
So now we can see that this recipe contains 1215 calories in total. Now if we split this into 5 portions we would get 243 calories per serving.
Next up is to go ahead and put the portions in individual containers and keep in the fridge. That way you can just grab and go. Remember the biggest secret to eating healthy is to prepare in advance so that it is convenient when you need it,
Got a comment or some feedback? I would love to hear from you.