3 10 Minute Wow Recipes From Del Monte #10MinuteWow

Wow, Easter was yesterday and Del Montel came to the veggie rescue of our meal. I was asked to create a recipe for my friends who were hosting the Easter celebration. Because I’m working with Del Monte and the request was Green Bean Casserole that’s what I made. It’s really easy to throw together you just toss the main ingredients and then bake if for 30 minutes. EASY PEASY!

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Ingredients

2 can (10.75oz.each) Campbell’s® Condensed Cream of Mushroom Soup
1 cup milk
2 tsps. soy sauce
¼ tsp. black pepper
4 can (14.5oz.each) any style Del Monte® Green Beans, drained
2⅔ cups French’s® French Fried Onions, divided

Directions

Stir soup, milk, soy sauce, black pepper, beans and 1 1/3 cups onions in a 3-qt. casserole.Bake at 350° F, uncovered, 25 minutes or until bean mixture is hot and bubbling. Stir bean mixture. Sprinkle with remaining onions.Bake 5 minutes longer or until onions are golden brown. – See more at: http://www.delmonte.com/recipes/detail/green-bean-casserole/#sthash.CLMnqx7b.dpuf

 

And yet, Del Montel really wants me to share with you some easy 10 minute recipes; while I thought 30 minutes was easy. All of these recipes are found at Delmonte.com/recipes

 

2015 DEL MONTE ‘HAM PAIRING’ >> CHEDDAR CORN CASSEROLE

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Ingredients

3 cups shredded Cheddar cheese, about 12 oz.
2 Tbsps. all-purpose flour
½ tsp. black pepper
¾ cup milk
4 oz. cream cheese, softened
⅔ cup sliced green onions, divided
1 tsp. hot sauce
4 cans (15.25oz.ea.) Del Monte® Whole Kernel Corn, well drained
1½ cups croutons [or crackers], finely crushed (about 3/4 cup), optional topping
4 slices bacon, cooked and crumbled, optional topping
½ cup diced red bell pepper, optional topping

Directions

Preheat oven to 350°F. Toss together cheese, flour and pepper in a medium bowl; set aside.Stir together milk, cream cheese, 1/3 cup green onions and hot sauce in a 9×13-inch baking dish. Add corn and shredded cheese mixture; stir well to blend evenly. Cover and bake 30 minutes.Uncover and sprinkle with remaining 1/3 cup green onions and optional toppings, as desired. Bake 5 minutes longer. –

2015 DEL MONTE ‘LAMB PAIRING’ >> PEAS 5 WAYS


 

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Ingredients

1 Tbsp. vegetable oil
2 cans (15oz.ea.) Del Monte® Sweet Peas, drained
½ cup bagged shredded carrots
⅓ cup chopped fresh mint leaves

Directions

Heat oil in a large non-stick skillet over medium heat; add peas and carrots. Cook 3 to 4 minutes; gently stirring occasionally, until heated through. Remove from heat.Stir in mint and season to taste with salt and black pepper, if desired.

2015 DEL MONTE ‘SALMON PAIRING’ >> LEMON-GARLIC GREEN BEANS WITH CRISPY CRUMBS

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Ingredients

2 Tbsps. olive oil, divided
¾ cup panko bread crumbs
2 Tbsps. grated lemon zest
¼ tsp. coarse sea salt [or Kosher salt], optional
2 tsps. minced garlic
2 cans (14.5oz.ea.) Del Monte® Whole Green Beans [or Cut Green Beans], drained
1 Tbsp. fresh lemon juice
Freshly cracked black pepper, optional

Directions

Heat 1 Tbsp.oil in a large skillet over medium heat. Add bread crumbs; stir 2 to 3 minutes or until golden brown. Stir in lemon zest and salt, if desired. Transfer crumbs to a bowl.Add remaining 1 Tbsp. oil and garlic to same skillet. Stir over medium heat 30 seconds. Add green beans and lemon juice; stir until heated through. Serve beans topped with bread crumbs and pepper, if desired.

 

I know we’re too late for Easter but grilling season is getting started and these 10 minute recipes are going to come in handy very quickly!!!

5 Campbell’s Easy Cooking Holiday Left Overs Recipes

Getting together for Holidays we usually cook a big meal. For Easter we usually make a ham, or a turkey, or brisket and it’s a great big slab of meat that tastes amazing and then you have a lot of leftovers. What to do with the leftovers when everyone is tired of the ham sandwiches that is the question???

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You just need to get creative and create a new recipe with all that cooked ham. And if you have extra vegetables then throw those in the mix with a can of Campbell’s soup and you’re good to go! Or you could use Campbell’s Soups For Easy Cooking, a new line of pourable, ready-to-use soups for cooking. They are already prepared with the perfect blend of seasonings allowing busy parents like us to create delicious homemade meals in thirty minutes or less. Each one is conveniently packaged in cartons and come in four flavors.

Flavors include:

o Savory Portobello Mushroom (great for stroganoffs & chicken skillet dishes)

o Creamy Herb & Garlic with Chicken Stock (great for pot pies and casseroles) 

o Sweet Onion (great for meatloaf and pork skillet dishes)

o Mexican Style Tomato (great for Mexican skillet dishes)

We have five great recipes to share and Four of the recipes include Campbell’s Soups For Easy Cooking from Mealsin30.com

We have five great recipes to share and Four of the recipes include Soups For Easy Cooking.

Creamy Ham, Potato & Asparagus in Pastry

Ingredients:

1 package (10 ounces) Pepperidge Farm Puff Pastry Shells, prepared according to package directions
1 medium red potato, cut into 1/2 inch pieces
1 cup cubed cooked ham
1 carton (14.5 ounces) Campbell’s® Creamy Herb & Garlic with Chicken Stock Soup
8 ounces asparagus, trimmed into 1 1/2 inch pieces

Directions:

Heat an oiled 12-inch skillet over medium high heat. Add the potato and ham and cook until lightly browned, stirring occasionally

Stir in the soup and asparagus and heat to a boil. Reduce the heat to medium-low. Cover and cook for 3 minutes until the asparagus is tender-crisp. Season to taste. Spoon the soup mixture into the pastry shells.

 

Herb & Garlic Turkey Burgers

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1 pound ground turkey
1 carton (14.5 ounces) Campbell’s® Creamy Herb & Garlic with Chicken Stock Soup
4 slices Swiss cheese
4 slices bacon, cut in half and cooked
4 Pepperidge Farm® Sesame Topped Hamburger Buns, split

Directions

  • Mix the turkey and 1/4 cup soup in a large bowl.  Shape the turkey mixture firmly into 4 (1/2-inch thick) burgers.
  • Heat 1 tablespoon vegetable oil in a 10-inch skillet over medium-high heat.  Add the burgers and cook for 10 minutes or until well browned on both sides.  Pour off any fat.

  • Add the remaining soup to the skillet and heat to a boil.  Reduce the heat to low.  Cover and cook until the burgers are cooked through.  Top the burgers with the cheese and cook until the cheese is melted.

  • Top each burger with about 1 tablespoon soup and 2 pieces bacon.  Serve the burgers on the buns with the remaining soup.

Pasta With Ham & Peas

Ingredients:

1 carton (14.5 ounces) Campbell’s® Savory Portobello Mushroom Soup
1 cup diced cooked ham
1 cup frozen peas, thawed
1/2 cup shredded white cheddar cheese
8 ounces spaghetti (cooked and drained)

Directions:

Heat the soup, ham, peas and cheese in a 12-inch skillet over medium heat until the mixture is hot and bubbling, stirring occasionally

Add the spaghetti to the skillet and toss to coat. Season to taste.

 

Chicken Ceasar Saute

 

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Ingredients:

1 lemon
1 1/4 pounds skinless, boneless chicken breast halves, cut into thin strips
1 carton (14.5 ounces) Campbell’s® Creamy Herb & Garlic with Chicken Stock Soup
1 tablespoon chopped garlic
1/4 cup finely shredded Parmesan cheese
2 tablespoons chopped fresh parsley
8 ounces (1/2 of a 1-pound package) linguine, cooked and drained

Directions:

  • Grate 1 tablespoon zest and squeeze 2 tablespoons juice from the lemon.
  • Season the chicken as desired.  Heat 2 tablespoons olive oil in a 12-inch skillet over medium-high heat. Add the chicken and cook until browned, stirring occasionally.  Pour off any fat.

  • Stir the soup, garlic, lemon juice and lemon zest in the skillet and heat to a boil. Reduce the heat to low. Cook for 5 minutes or until the chicken is cooked through.  Season to taste. Sprinkle with the cheese and parsley. Serve the chicken mixture over the linguine.

 

Ham Asparagus Agratin

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Ingredients

1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Asparagus Soup
1/2 cup milk
1/4 teaspoon onion powder
1/4 teaspoon ground black pepper
1 1/2 cups cooked cut asparagus
1 1/2 cups cubed cooked ham
2 1/4 cups rotini (spiral) pasta, cooked and drained (about 4 cups)
1 cup shredded Cheddar cheese or Swiss cheese (about 4 ounces)

Directions

  • Heat the oven to 400°F.
  • Stir the soup, milk, onion powder, black pepper, asparagus, ham, pasta and 1/2 cup cheese in an 11 x 7 x 2-inch baking dish.
  • Bake for 25 minutes or until the ham mixture is hot and bubbling. Stir the ham mixture. Sprinkle with the remaining cheese.
  • Bake for 5 minutes or until the cheese is melted.

 

This post is sponsored by Campbell Soup Company.

5 Days Left to Have the King’s Hawaiian Starring Roll

King’s Hawaiian makes some of the best rolls around right? We received some coupons to purchase some rolls for the starring roll and we invite you to enter the contest as well. You have 5 Days left to enter the King’s Hawaiian Starring Roll.

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20-24 servings, 30 min to prep., 3 hr. to marinate, 30 min. cook

INGREDIENTS

  • 3 lbs (about 9 pieces) boneless/skinless chicken thighs
  • 1 ½ oz Italian dressing
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 ½ green bell pepper, cut to the size of the dinner roll
  • 1 ½ red bell pepper, cut to the size of the dinner roll
  • ¾ red onion, cut to the size of the dinner roll
  • ¾ cup mayo
  • 2 (12-pack) KING’S HAWAIIAN Original Hawaiian Sweet Dinner Rolls (cut horizontally)
  • Fresh pineapple, for garnish

DIRECTIONS

  1. Mix oregano, basil, and Italian dressing.
  2. Cut the peppers and onion into slices small enough to fit the King’s Hawaiian Original Sweet Roll.
  3. Add chicken and vegetables to marinade and mix. Be sure to evenly coat all ingredients.
  4. When the chicken and vegetables are evenly coated with the marinade, refrigerate (for food safety) for about three hours.
  5. Heat grill pan over a medium-high heat. Grill chicken until cooked. Grill vegetables until tender.
  6. Spread mayo on both sides of the roll and assemble sliders, in this order: bottom of bread, chicken, bell pepper, onion, top of bread. Use a toothpick to skew a pineapple garnish and hold the sandwich in place.

To Create Pineapple Garnish:

  1. Cut fresh pineapple lengthwise into ½ inch slabs.
  2. Lay pineapple slice onto a cutting board and use a star-shaped cookie cutter to cut pineapple.

Chef’s Tip: To add extra flavor and create beautiful grill lines use a cast iron skillet with ridges.

 

King’s Hawaiian is inviting fans to join in on the fun and throw an epic award show party – one worthy of an Academy Award or a Grammy. King’s Hawaiian understands that everyone wants the chance to turn on the glitz. This award season, get off the couch and join the party! Please join us as we celebrate the “Starring Roll” campaign. Visit starringroll.com for a chance to win a grand prize of $10,000.    

We like ours in quite a few different ways. Here are some Chili Dogs with Cheese and Fritos.

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Then this next one has a hot dog with avocado, fried onions, and crab. It was so good!

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Great ways to Enjoy Olives from Spain #OlivesFromSpain

This is a partnered post.

I love olives, I went to a food conference not that long ago and ended up with as many olives as you think a person could eat in a year but it still wasn’t enough for me. My whole family loves them we use them in recipes all the time. We eat them right out of the jar too, but love cooking with them. Of course the easy way to cook with them is to add them on the top of something. We have them on top of pizzas, salads,  burritos, nachos. I’ve put them in cornbread, and used them to make a olive tapenade that we put in quesadillas.

 

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Ingredients:

 

  • 1 cup loosely packed pitted black Spanish olives
  • 2 tablespoons finely diced red onion
  • 1 tablespoon minced garlic
  • 3 tablespoons chopped fresh tarragon
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh marjoram
  • 4 filets of anchovy minced
  • 2 tablespoons minced capers
  • 1 lemon juiced
  • 2 ounces virgin olive oil
Directions
  • Mince the olives.
  • Combine with the other ingredients in a mixing bowl.
  • Let sit one hour and season with salt if needed, black pepper and chili flakes for spice. Reserve room temperature.

Use it inside like we do or as a dip.

Spain has such a rich history that is linked to olives – with trees for table olives growing in the country since the 1st century. There is a wide range of varieties, types and forms of presentation. Spain is the leader in table olive production and exports, with the most modern industry in the world leading to the highest food safety and quality standards. Olives from Spain are a more versatile than olives from any other region – get creative, and find out why they can add life to any party.

 

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This month, Olives from Spain will head to Miami for the country’s premiere food festival. If you are lucky enough to attend the renowned South Beach Wine and Food Festival, be sure to stop by the Olives from Spain station to sample some tasty bites. The event is expecting approximately 18,000 attendees.

We wanted to share a few recipes that we that would be excellent combined with Olives from Spain. Here is one that was popular at Thanksgiving.

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Turkey Deviled Eggs

Ingredients:

Hardboiled eggs
Darigold 4% Milk Fat Small Curd Cottage Cheese
Spicy brown mustard
Sea salt
Ground cumin
Green olives stuffed with pimento
Extra large black olives

Directions:

Peel hardboiled eggs and cut in half. Using a spoon, scoop out the yolk into a bowl; set the whites aside.

To taste, add cottage cheese, mustard, salt and cumin to the bowl. Mix thoroughly, then spoon carefully into the egg white halves.

Cut a green olive in half. Take one half and gently pull the pimento slice down just far enough to look like a beak. Set the olive into the egg yolk on one of your deviled eggs.

Take the other green olive half and cut it into thirds. Cut the pimento in half. Arrange the olive and pimento pieces on top of the egg to resemble a tail.

Cut an extra large black olive in half and rest it in the middle of the green olives to form the body.

Finally, squeeze two mustard dollops on the “Head” to form eyes.

 

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Mexican Cornbread Recipe

Ingredients:

1 pkg of Jiffy Corn Bread Mix (or 8.5 ounces of your choice corn bread mix)
1 tablespoon butter
1/2 pkg Chorizo
1 1/2 cups frozen corn cooked
4 eggs
2 can green olives from Spain
2 cups half-and-half or whipping cream
1/2 teaspoon salt

Directions:

1. Preheat oven to 400 degrees. Prepare muffin batter according to package directions, pour into lightly greased 8-inch square baking pan. Bake 20-25 minutes or until lightly browned. Cool completely.

2. Cut cornbread into 1-inch cubes; place in 13×19 inch baking pan. Bake 5-10 minutes or until golden brown. Transfer lightly greased 2-quart casserole.

3. Melt the butter and pour over the bread cubes, then top with corn, olives and sausage

4. Beat eggs, half-and-half, salt in small bowl with wire whisk until well blended; pour over ingredients in casserole. Gently press bread cubes into egg mixture until completely covered. Cover with foil.

5. Bake 30 minutes then uncover and cook 10 more (make sure the knife comes out clean) Let stand 10 minutes before serving.

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And Beeb used olives in the salad above: Meals in a Snap. We love adding olives to salads.  Be sure to look for the Olives From Spain logo, to ensure you are getting the highest quality olives and taste the difference for yourself. And be sure to follow along with with Olives from Spain on-line.

 

Olives from spainFacebook: www.facebook.com/OlivesFromSpain

Twitter: https://twitter.com/olivesfromspain

Website: www.olivesfromspain.us

Pinterest: www.pinterest.com/OlivesSpain

YouTube: https://www.youtube.com/user/onlyolivesfromspain

 

Compensation was provided by Olives from Spain via MomTrends. The opinions expressed herein are those of the author and are not indicative of the opinions of Olives from Spain or Momtrends. 

Mini Cheesecake Recipe

Is it snowing where you live or is it sunny? We are lucky enough to be in Los Angeles where it has been very beautiful outside. Even with the wonderful weather I was somehow inspired to have some fun in the kitchen. It’s not a snowman, but it’s a lot of fun mini Cheesecake Recipe!

Mini Cheesecake with Truvia

Speaking of snow and snowmen, you can post a snowman-inspired photo via a tab on the Truvia® Facebook page or by using #SweetWarmUp on Twitter or Instagram for the chance to win a Snowman Building prize pack, a Sledding prize pack or a Cozy Up prize pack! Today is the last day so go share! And come back to enjoy our great recipe.

Mini Cheesecake Recipe

 

  • 2 Packages graham crackers Broken up

  • 1/2 tablespoon Truvia Baking Blend

  • 3 tablespoons cold butter

  • FILLING:

  • 4 packages (8 ounces each) cream cheese, softened

  • 3/4 cups Truvia Baking Blend

  • 1 tablespoon lemon juice

  • 2 teaspoons vanilla extract

  • 3 eggs, lightly beaten

     

    Preheat the oven to 350 Degrees F

    In a Food Processor combing the cold butter, Truvia baking blend and graham crackers until everything is sticking together.

    Then place the crumb mixture in a springform pan or into mini baking dishes and bake for about 10 minutes then cool on a wire rack.

    In a large bowl, beat cream cheese and Truvia until smooth. Beat in lemon juice and vanilla. Add eggs; beat on low speed just until combined. Pour filling onto mini crusts.

    Bake at 350° for 25-35 minutes or until center is almost set. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of pan to loosen; cool 1 hour longer then put it in the fridge overnight.

  • 15 Get You Going Healthy Smoothie Recipes

    Here are 15 Healthy Smoothie Recipes to get you going in the morning afternoon or anytime you want! Healthy smoothie recipes

    1. Healthy Pumpkin Cheesecake Smoothie
    2. Blueberry Muffin Smoothie Recipe
    3. Healthy Chocolate Mockshake
    4. Copycat Aloha Pineapple Smoothie Recipe
    5. Chocolate Smoothie
    6. Mango Detox Smoothie Recipe
    7. Peach Orange Banana Smoothie
    8. Mango Kiwi Avocado Smoothie Recipe
    9. Easy Black Cherry Mint Smoothie
    10. Healthy Lemon Smoothie Recipe
    11. Perfect Green Smoothies
    12. Coconut Cream Smoothie
    13. Dairy Free Chocolate, Avocado, & Banana Smoothie Recipe
    14. Protein Smoothies
    15. Strawberry Grapefruit Smoothie

    Coconut Sugar Cookie Recipe

    Cookies are great all year round and with Truvia you don’t have to feel guilty with fewer calories from less sugar. Thanks to Truvia® Baking Blend, you can now enjoy sweet and tender sugar cookies with 75% less sugar* than the sugar-sweetened version. I decided to take the recipe and change it up a bit, I added a bag of shredded coconut.

    coconut cookies

    Coconut Sugar Cookies

    Ingredients:

    1 cup unsalted butter
    1 cup Truvia® Baking Blend
    2 eggs
    2 tsp vanilla extract
    1 Tbsp skim milk
    4 cups all purpose flour
    ½ tsp baking soda
    ½ tsp salt
    1 12 oz bag of shredded coconut

    Instructions:

    1. In a large bowl, cream together butter and Truvia® Baking Blend until smooth. Beat in eggs, vanilla and milk.

    2. Combine flour, baking soda and salt in a separate bowl. Gradually add the flour to the creamed mixture, beating well after each addition.

    3. Gently stir in shredded coconut.

    4. Preheat oven to 350°F. Roll chilled dough to ¼ to ⅛ inch thickness on a lightly floured surface.

    5. Cut with a cookie cutter and place cookies 1 inch apart on lightly greased cookie sheets.

    6. Bake for 10 to 12 minutes or until edges of cookies are lightly browned.

    Entertaining Made Easy: Johnsonville Sausage Cheese Log Recipe

    We may be at the end of entertaining for a while but I still have to share this recipe. This recipe is so easy to make and you can personalize it and make it your own with no trouble at all. I used only four ingredients and the main was was pre-cooked. I used Johnsonville Classic Italian Meatballs.

     

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    Sausage Cheese Log Recipe

    Ingredients:

    10 defrosted Johnsonville® Classic Italian, Three-Cheese Italian or Homestyle Meatballs (or more if you prefer it to be meatier)

    1 8 ounce package of cream cheese (softened)

    1/4 of a red bell pepper chopped up

    4 sheets of phyllo dough

    Cooking spray

    Directions:

    Heat the oven to 425 and spray a cookie sheet with cooking spray

    Chop up the meatballs into smaller pieces and put in a large bowl

    Place the cream cheese and red peppers in the bowl and stir until well mixed

    Spray the top of a sheet of phyllo dough and then place another sheet on top of it and spray that one. Repeat two more times

    Then add half of the cream cheese mixture two inches from the edge along the edge

    Fold over both ends of the log and then roll tightly

    Cook for 18 to 20 minutes until golden brown on top let cool and serve

     

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    You don’t have to be an accomplished chef to host a memorable gathering. With these quick and easy  entertaining recipes, you’ll enjoy time with friends and family without spending endless hours in the kitchen.

    Keep your party simple by serving appetizers that encourage your guests to mix and mingle.

    • Sausage Balls: Give your guests a delicious surprise by using Italian sausage in your favorite meatball recipe. The flavors are already locked in the sausage, saving you time.

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    · Summer Sausage Smore’s: Impress your guests and keep them coming back for more with these summer sausage smore’s.

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    · Party Meatballs: Get the party started with these delicious meatballs. Both savory and sweet, these are sure to be a holiday hit.

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    We received samples.

    Mint Chocolate Chip Sugar Cookies Recipe

    Thanks to Truvia® Baking Blend, you can now enjoy sweet and tender sugar cookies with 75% less sugar* than the sugar-sweetened version. I decided to take the recipe and change it up a bit, I added some mint instead of vanilla and some mint chocolate chips for a yummy variation.

    Truvia® Baking Blend Conversion

    · When baking, use ½ cup of Truvia® Baking Blend in place of one cup of sugar.

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    Mint Chocolate Chip Sugar Cookies

    Ingredients:

    1 cup unsalted butter
    1 cup Truvia® Baking Blend
    2 eggs
    2 tsp mint extract
    1 Tbsp skim milk
    4 cups all purpose flour
    ½ tsp baking soda
    ½ tsp salt
    1 12 oz. bag of mint chocolate chips

    Instructions:

    1. In a large bowl, cream together butter and Truvia® Baking Blend until smooth. Beat in eggs, vanilla and milk.

    2. Combine flour, baking soda and salt in a separate bowl. Gradually add the flour to the creamed mixture, beating well after each addition.

    3. Gently stir in the mint chocolate chips

    4. Preheat oven to 350°F.

    5. Scoop out with a cookie scoop and place cookies 1 inch apart on lightly greased cookie sheets.

    6. Bake for 10 to 12 minutes or until edges of cookies are lightly browned.

    Lo-Cal Monday: 3 Low Calorie Dishes to start your Diet Week

    When you’re a big girl trying to slim down, going on a healthy diet and getting into a regular exercise routine are two of the most effective ways to do it. Plus size shapewear is also a viable and welcome option, but really dialing in on exercise and getting the right nutrition into your system will do wonders for your overall health and well-being.

    You’ll be lighter on your feet and your skin will have a radiant glow because eating right and breaking a sweat will get rid of your body’s accumulated toxins. Start your diet on a Monday and feel great for the rest of the week with these 3 low calorie recipes!Grilled salmon and vegetables

    Breakfast: DIY Hash Browns with smoked salmon and mustard

    Having a hearty breakfast is important. This dish has only 153 calories and is packed with 9g of muscle building protein, 18g of carbs and 1g of fiber.

    Ingredients:

    · 1 large potato with skin

    · 4 slices of smoked salmon

    · 1 tbsp flour

    · 1 tbsp mustard

    · 1 tbsp sunflower oil or olive oil

    · 4 scoops of sour cream

    · 12 stalks of chives for garnishing

    Here’s how to do it:

    1. Wash the potato thoroughly and grate it over a clean kitchen towel. When that’s done, squeeze the towel over the sink to remove any excess water in the potato. Put the grated potatoes into a bowl and add the mustard, flour and a pinch of salt and pepper to taste. Mix it well.

    2. When the mixture is thick and gooey, divide it to make 6-8 grated potato balls and flatten them with your palm. Heat a large non-stick frying pan with butter and sunflower oil and add the homemade hash browns. Fry for about 2-3 minutes per side until golden brown and crispy.

    3. Stack the hash browns on each plate and place the salmon slices on top. Garnish the plate with a scoop of sour cream on the side and a few pieces of chives. Serves 4.

    Lunch: Smokey and the bandit Beef Stew

    Your lunch has to pack a punch, but still be low cal enough to promote weight loss. This dish has only 341 calories, packs 42g of protein, 18g of carbs, 12g of much needed fat, and 4g of fiber.

    Ingredients:

    · 1kg beef chuck, cut into large cubes

    · 2 cans (800g) chopped tomatoes

    · 2 chopped onions

    · 1 can (400g) butter beans, drained and rinsed

    · 2 tsp sweet paprika

    · 2 tsp mild chili powder

    · 2 tsp cumin

    · 2 tbsp castor sugar

    · 2 tbsp red wine vinegar

    Here’s how to do it:

    1. Pre-heat the oven to 140 C (284 F). In a casserole dish, mix the beef, tomatoes, onions, spices, vinegar and sugar. Cover and bake for 2 ½ hours. Add the beans, stir and bake for another 30 minutes with the lid off if the stew is not thick enough. If the consistency is good, keep the lid on. Remove from the oven when beef is tender.

    2. Divide into 6-8 bowls and serve with pita bread. Serves 6-8.

    Dinner: Harissa Chicken with tomatoes and olives

    Cap off your low cal Monday with this excellent chicken dish. It only has 184 calories per serving, packs 34g of protein, 2g of carbs, 4g of fat and 1g of fiber.

    Ingredients:

    · 4 chicken breasts (skinless)

    · 2 tbsp harissa

    · 1 tsp dried oregano

    · 1 tsp extra virgin olive oil

    · 250g cherry tomatoes

    · Half a cup of olives

    Here’s how to do it:

    1. Pre-heat the oven to 180 C (356 F). In a medium roasting tray, place the chicken and rub with harissa, olive oil and dried oregano.

    2. Cover the chicken with aluminum foil and roast for 5 minutes. Remove the foil and add the olives and cherry tomatoes to the tray. Roast for another 10 minutes until the tomato skins start to break up and the chicken is cooked well and through. Serve with jasmine rice or boiled potatoes. Serves 4.

    And there you have it! Three low calorie dishes to start your diet week. These three dishes combined will give you a total of 678 calories, 86 grams of protein, 38 grams of carbohydrates, 16 grams of fat and 6 grams of fiber. You can snack on a handful of almonds and some fruit for your fiber and sugar requirements throughout the day. Always remember to eat below your daily caloric requirements and you’re all set to lose weight.