Movie Night STARRING IN THIS PDF

Transcription

1 Movie Night Get the blankets out and dim the lights it s time for a 12WBT movie night. Seriously, what s better than a night in watching movies with loved ones (or even solo)? Not much! Movie night can also mean a calorie fest if you re not careful. Popcorn, chips, ice cream, lollies you know how it goes! But it doesn t have to be an all-out blow-out you can have a great time socialising with friends and family without blowing out the calorie bank completely. This ebook has everything you need for a healthy night in. We ve created a healthy spin on classic movie recipes like popcorn, nachos, choc dipped strawberries and more. All your favourites are here! Lights, camera, action.enjoy! STARRING IN THIS PDF Cheesy Barbecue Popcorn Bean Nachos with Chilli Guacamole Plus check out our blog post "Movies To Get You Pumped To Exercise!" Chocolate Dipped Strawberries Sweet Spiced Dip with Fruit

2 Cheesy Barbecue Popcorn 8 SERVES 10 MIN PREP 5 MIN COOKING 69 CAL/SERVE This is best made just prior to serving so it stays crisp and fresh. Prepare ahead by have everything measured out and ready to go. For a smokey flavour swap the mild paprika for the smoked version. To ensure portion sizing, divide between coloured serving cups the kids will love their cup-a-popcorn! Per Serve Calories 69 // Protein 2.7g // Fat Total 3.5g // Fat Saturated 1.1g // Carbohydrates 6.1g // Sugars 0.2g // Sodium 66.8mg // Dietary Fibre 1.8g 85g Air Popped Popcorn 1 Teaspoon Ground Paprika (2g) 1/2 Teaspoon Dried Oregano (1g) 1/2 Teaspoon Dried Thyme (1g) 1 Tablespoon Margarine (20g), melted 25g Grated Parmesan 1 Cook the popcorn following packet directions. 2 Meanwhile, combine the spices in an extra large bowl. 3 Add the hot popcorn and margarine to the spice mix in the bowl. Toss until well coated and combined. 4 Spread onto a large baking tray lined with non-stick baking paper. Scatter over the cheese. Bake in a preheated 180C oven for 2-3 minutes or until the cheese is just melted. Serve immediately. ALL RECIPES ARE WRITTEN FOR CONVENTIONAL OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE DECREASE THE STATED TEMPERATURE BY 20 C

3 Bean Nachos with Chilli Guacamole Everyone LOVES nachos, so I've created a vegie version that tastes amazing without the calories! 2 SERVES 25 MIN PREP 15 MIN COOKING 385 CAL/SERVE The bean mix will freeze well, so why not make this in bulk and put some portions in the freezer for an easy stand-by meal. Per Serve Calories 385 // Protein 15.3g // Fat Total 15.7g // Fat Saturated 5.4g // Carbohydrates 38.7g // Sugars 14.0g // Sodium 540.7mg // Dietary Fibre 15.2g (-^) High in Protein (-^) High in Fibre 2 Pieces Wholemeal Mountain Bread (50g) 1g Olive Oil Spray 1/2 Onion (73g), finely chopped 1 Red Capsicum (155g), finely chopped 250g Cherry Tomatoes 1 X 400g cans Canned Red Kidney Beans, Drained (230g), rinsed & drained 1/4 Cups Fresh Coriander (10g) 1/2 Avocado (80g), mashed 1 Red Chilli (10g), finely chopped 1/3 Cup Extra Light Sour Cream (80g) 1 Preheat oven to 180 C. Cut bread into triangles and place onto a baking tray. Bake for 5 minutes or until crisp and lightly golden. 2 Spray a large non-stick saucepan or deep frying pan with oil and heat over medium heat. Add onion and capsicum. Cook, stirring often, for 5 minutes or until soft. Add tomatoes and cook, stirring occasionally, for 5 minutes or until soft. Squash with back of a spoon. 3 Add beans and 1/2 cup (125ml) water; bring to boil. Reduce heat to medium-low and simmer for 6-8 minutes or until mixture thickens. Stir in coriander and season with freshly ground black pepper. 4 Combine avocado and chilli in a small bowl. Arrange chips around edge of plates, and spoon bean mixture into the centre. Top with avocado mixture and sour cream to serve. ALL RECIPES ARE WRITTEN FOR CONVENTIONAL OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE DECREASE THE STATED TEMPERATURE BY 20 C

4 Chocolate Dipped Strawberries These choc-dipped strawberries will keep in an airtight container in the refrigerator for up to a week. Make sure you share them around - and count every calorie you consume! 22 SERVES 20 MIN PREP 35 CAL/SERVE Look for small disposable plastic piping bags in the baking aisle at the supermarket. Make sure your strawberries are at room temperature and dry, otherwise the chocolate won t stick. Don t wash them, just wipe gently with paper towel to clean. If you can t get strawberries with stalks, put them onto a skewer to make them easier to dip. Per Serve Calories 35 // Protein 0.4g // Fat Total 1.7g // Fat Saturated 1.0g // Carbohydrates 4.4g // Sugars 3.9g // Sodium 4.1mg // Dietary Fibre 0.6g 2 Punnets Strawberries (500g), with stalks, gently wiped with paper towel 100g Dark Chocolate, roughly broken up 25g White Chocolate 1 Line a large tray with non-stick baking paper. 2 Place dark chocolate into a small heatproof bowl. Melt in microwave on High for 1 minute. Stir then microwave for a further 30 seconds to 1 minute or until chocolate is melted and smooth. 3 Working one at a time, dip twothirds of each strawberry into chocolate. Drain off excess and place on prepared tray. 4 Melt white chocolate the same way as dark chocolate. Spoon into a small piping bag. Snip off the tip and drizzle each strawberry with white chocolate. Refrigerate for minutes or until chocolate has set. Serve. (^-) Low In Fat

5 Sweet Spiced Dip with Fruit "This recipe adds a delicious twist to your everyday bowl of yoghurt. I have made a few amendments to the original recipe (like removing the double cream for a start!!) to make it a really healthy treat with exotic flavours. It s a winner for young and old." 12WBT Member Jode 2 SERVES 5 MIN PREP 100 CAL/SERVE Choose from any seasonal fruits such as sliced pear, banana, kiwi or melon. Try putting chopped fruit on skewers for large crowds. Member recipes are ones that have been submitted to 12WBT when requested which tick all the boxes in terms of health, nutrition, calories & taste. Per Serve Calories 100 // Protein 7.6g // Fat Total 0.8g // Fat Saturated 0.4g // Carbohydrates 13.3g // Sugars 12.9g // Sodium 87.3mg // Dietary Fibre 3.4g 200g Low Fat Natural Yoghurt 1 Teaspoon Honey (5g) 1/2 Teaspoon Ground Nutmeg (1g) 1/2 Teaspoon Ground Allspice (0.5g) 1/4 Teaspoon Ground Ginger (0.5g) 1/4 Teaspoon Ground Cinnamon (0.5g) 1 Punnet Strawberries (250g) 1 Combine the yoghurt, honey and spices in a bowl. 2 Serve with the strawberries 3 for dipping. (-^) High in Protein (-^) High in Fibre (^-) Low In Fat