Friday, October 9, 2015

Here’s to healthy eating


Mark Fraser

 Looking for some healthy, low-calorie meals this weekend? Here are some recipes by chef Gaitree Allah-Bachan of the Trinidad and Tobago Hospitality and Tourism Institute to get you started.


Recipes courtesy chef Gaitree Allah-Bachan,

Trinidad and Tobago 

Hospitality and 

Tourism Institute

Classic Mashed Cauliflower

A great substitute for mashed potatoes.

69 calories; 11.767g carbs; protein 5.32g; fats 0.98g

Prep time: 10 mins

Cook time: 15 mins 

Serves: 4


2 tbsp extra virgin olive oil

1 dash sea salt

1 head medium cauliflower

2 fl oz water


1. Chop cauliflower into floret’s, boil until very tender (about 10 minutes).

2. Drain and place in a blender or food processor.

3. Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes, is reached.

4. Season with salt and pepper and/or chives to taste. Serve immediately.

Hot and Spicy Prawn Soup


Serves 4


1 tsp coriander seeds

small piece ginger or galangal, sliced

850ml chicken or fish stock

175g thin rice noodles

2 tbsp fish sauce

2 fat red chillies, deseeded and thinly sliced

3 garlic cloves, thinly sliced

300g raw, tail-on tiger prawns

200g/7oz skinless salmon fillet, cut into small cubes

4 spring onions, chopped

handful coriander leaves

handful mint leaves, torn

juice 2 limes


1. Put the coriander seeds and galangal or ginger in a saucepan. Pour in the stock, bring to the boil, then simmer gently for 5 mins. Leave to stand for 10 mins. 

2. Meanwhile, cook the noodles following pack instructions. Drain and keep warm. Return stock to the boil. Add the fish sauce, chillies and garlic, reduce the heat and simmer for 2 mins. Add the prawns and salmon, return to a simmer and cook gently for about 5 mins until both are firm and cooked. Add the spring onions, herbs and lime juice, to taste.

3. Divide the noodles between soup bowls. Using a slotted spoon, lift out the prawns and fish, and place on the noodles. Season the hot stock, pour into the bowls and serve with Spring rolls on the side.

Greek Salad 

carb 6.82.; protein14.56g; fat1.84g

Calories; 159 


4 oz feta cheese

1 dash pepper

1 dash salt

2 tbsps  balsamic vinegar

1 tbsp olive oil

10 large kalamata olives

1 cucumber, sliced into 1/4" chunks

1 small red onion, chopped large

4 plum  tomatoes

1 large sweet pepper


1. Cut, chop or dice in to bite size chunks the tomatoes, peppers (use one color or mix it up), cucumber and onion and place in large bowl.

2. Add olives and crumbled feta cheese (low fat if available).

3. Separately make the dressing by combining the olive oil and balsamic vinegar with salt and pepper (to taste) and shake well.

4. Pour dressing over salad and toss to blend.

5. Note: experiment with different olive oils and balsamic vinegars for a different taste each time.

Spicy Baked Tilapia

400 calories; 37.1g carb; 23.32g protein; 8.99g fats

Serves 4


4  tsp lemon pepper

4 sprig dill weed

1 tsp or 1 packet spicy mustard

4  dashes sea salt

4 tbsp light mayonnaise

4    4 oz tilapia fillets


1. Rinse fish with cold water and sprinkle with a dash of sea salt.

2. Combine mayonnaise, lemon pepper, small squirt of spicy mustard, and sprinkle of dill weed.

3. Coat fish with dressing mixture.

4. Bake at 425° F (220° C) for 8-10 minutes until fish flakes easily with a fork

Stuffed Chicken Breast

Calories 190; carb 5.43g; protein 29.38; fat 6.44

Prep  time 10 min

Cook time 20 min


1/4 cup crumbled feta cheese

8 oz boneless skinless chicken breast

1 tsp extra virgin olive oil

1 cup spinach

1 tsp black pepper

1 tsp salt

1 tsp lemon peel

1 small chopped onion


1. In a large non-stick skillet, heat olive oil; sauté onion until golden, 5 minutes.

2. Wilt spinach (steam or heat damp in pan); stir in lemon zest, feta, salt and pepper. Set aside.

3. Divide spinach mixture between chicken breast cutlets. 

4. Roll up and secure with toothpicks.

5. In same skillet, heat remaining oil over medium-high heat. 

6. Cook chicken, turning occasionally until golden brown and cooked through, about 10 minutes. 

7. Remove toothpicks.

Homemade Vanilla Ice cream


Per serving: 202 calories; 3 g fat (1 g sat, 1 g mono); 89 mg cholesterol; 36 g carbohydrates; 9 g protein; 0 g fibre; 104 mg sodium; 477 mg potassium. 

Nutrition Bonus: Calcium (25% daily value).

Carbohydrate Servings: 2 1/2

Makes: 8 servings, 1/2 cup each (1 quart)

Active Time: 15 minutes

Total Time: 2 3/4 hours (including 2 hours chilling time)


1 1/2 teaspoons unflavoured  gelatine

1 tablespoon water

3 cups low-fat milk, divided

3 large egg yolks

1 14-ounce can non fat sweetened condensed milk

1 vanilla bean


1. Sprinkle gelatine over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.

2. Pour 1 1/2 cups milk into a large saucepan. Cut vanilla bean  in half lengthwise; scrape the seeds into the milk and add the pod.

3. Heat the milk mixture over medium heat until steaming. Whisk egg yolks and condensed milk in a medium bowl. Gradually pour in the hot milk, whisking until blended. Return the mixture to the pan and cook over medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3 to 5 minutes. Do not bring to a boil or the custard will curdle.

4. Strain the custard through a fine-mesh sieve into a clean large bowl. Add the softened gelatine and whisk until melted. Whisk in the remaining 1 1/2 cups milk. Cover and refrigerate until chilled, at least 2 hours.

5. Whisk the ice cream mixture and pour into the canister of an ice cream maker. Freeze according to manufacturer’s directions. If necessary, place the ice cream in the freezer to firm up before serving.

— Make Ahead Tip: Store in an airtight container in the freezer for up to 1 week. 

— Equipment: Ice cream maker

— Tip: Jazz up homemade ice cream with stir-ins, like crumbled cookies, toasted nuts or chopped fruit. 

Here are few tips to get you started: 

• Stir-ins should be small, about the size of a pea. 

• Cool toasted ingredients completely before adding them to the ice cream maker. 

• Check your ice cream maker's instructions when it comes to judging the volume of your stir-ins. In general, we recommend 1 cup of stir-ins per quart of ice cream. 

• Add stir-ins to the ice cream maker during the last 5 minutes of freezing.

Fresh Fruit Crumble 


Per serving: 265 calories; 13 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 37 g carbohydrates; 4 g protein; . 

Makes: 2 servings

Active Time: 10 minutes

Total Time: 40 minutes


1 1/4 cups fresh   fruit

1 1/2 teaspoons sugar

4 teaspoons all-purpose flour, divided

1 1/2 teaspoons orange juice

1/4 cup old-fashioned oats

3 tablespoons chopped almonds

4 teaspoons brown sugar

Pinch of cinnamon

1 tablespoon canola oil


1. Preheat oven to 400°F. Combine fruit with sugar, 1 1/2 teaspoons flour and orange juice. Divide between two 6-ounce ovenproof ramekins. Combine oats, almonds, brown sugar, the remaining 2 1/2 teaspoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet and bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes.