My Diet Journey: Whole Grain Breakfast Wrap

I have been quite busy lately ever since I started working full time. It’s also the time of the year when so many things just keep happening the same time. I have a bachelorette party to plan for, a wedding shower to organize, the actual wedding to help with, and also relatives and friends coming to visit from overseas. But that doesn’t stop me from eating healthy on my diet journey. I got a package of discounted whole grain tortilla wraps from the supermarket the other day and thought I could use them in my breakfast.You can put anything you like in the wrap. One day I added turkey meat in the wrap and another day I added eggs with chicken bacon strips.

Ingredients:
1 pc of Whole Grain Tortilla Wrap
1 slice of non-fat cheddar cheese (shredded)
1/4 cup of Minced onions
1 handful of minced turkey meat

Instructions:
1. Heat olive oil on pan and sauteed onions and turkey meat for 2 minutes or until onions are soft
2. Put onions and turkey meat in the center and sprinkle cheese on top evenly
3. Wrap and serve

A wrap is the way to go if you're running late to work. Just eat it in the car!

Ingredients:
2 strips of Chicken bacon
1 Large egg
Minced onions
1 slice of non-fat cheddar cheese (shredded)

Instructions:
1. Heat oil in pan. Beat egg and fry like you would do for an omelette.
2. Put egg on the wrap. Put chicken strips in pan and pan-fry using half of the pan for 3 minutes in low-medium heat or until slightly brown.
3. Sauteed onions on the other half of pan for 2 minutes.
3. Add strips to egg and add onions on top. Sprinkle cheese on top.
4. Wrap and serve.

My Diet Journey: Sugar-Free Teriyaki Chicken Skewers

I am sick of eating chicken breasts all the time for dinner during my South Beach Diet already, so I tried to experiment with different way of making the chicken. Last time, I made the kimchi stir-fried chicken which was a Korean dish, so this time I decided to go for a Japanese dish, Teriyaki chicken.

Sugar-Free Teriyaki Chicken Skewers

Ingredients:

1 1/2 tbsp of sesame oil

1/2 tbsp of chopped ginger

1/2 tsp of chopped garlic

1/2 tbsp of soy sauce

1/4 tsp of sweetener

1/2 cup of chicken broth

1 pc of Chicken breasts, cut into cubes

Red pepper, cut into pieces

Green pepper, cut into pieces

Onion, cut into pieces

Skewers

Instructions:

1. Heat sesame oil over medium high heat and saute ginger, garlic until lightly coloured, approximately 1 minute

2. Deglaze pan with broth, add sweetener, soy sauce and simmer to desire consistency, stir frequently.

3. Preheat oven to 375 and assemble skewers with chicken and veggies alternating.

4. Put tin foil over baking tray and brush mixture onto each individual skewers. Pour remaining mixture over chicken.

5. Wrap tin foil and  bake for 30 minutes or until firm to touch.

6. Serve with sauce.

Assemble skewers alternating chicken and veggies

Serve with remaining teriyaki sauce

Behind the scenes:

Eat it like this~

or take them out from the skewers

My Diet Journey: Toast Pizza

Way back when I was a little kid, there was this TV show in the kid’s channel that teaches young kids how to make simple and yummy snacks with their parents. I remembered one of the snacks was the toast pizza. It looked amazingly delicious and simple to make (well, I was a kid back then, everything looks yummy) So now, I decided to try out for the first time as my breakfast while staying within the South Beach Diet restrictions. You can put anything on your pizza really, everyone has their own preference for pizza toppings, but since this is for breakfast, I like to have mine with ham, onions and cheese.

Toast Pizza


Ingredients:

1 pc of Whole grain bread (1 slice = one serving)

2 tbsp of Salsa sauce (mine has chunky bits)

1 slice of non-fat cheddar cheese (or any kind of cheese you like on your pizza)

1 tbsp of chopped onions

1 slice of ham, cut into tiny pieces (or any toppings you normally like on your pizza such as, turkey bacon, chicken breasts etc)

Instructions:

1. Put cheese on top of bread.

2. Spread salsa sauce evenly onto bread.

3. Sprinkle chopped onions or other toppings you wish to include.

4. Add in ham (or the topping you want), distribute evenly onto bread.

5. Add a bit more salsa sauce.

6. Put into toaster oven for 5-8 minutes, like how you would normally toast your bread, until crispy.

7. Serve hot.

Healthy and crispy toast pizza for your breakfast!

My Diet Journey: Tuna Sandwich and Kimchi Stir-Fried Chicken

It’s finally Saturday! That means only one more day to go and I can progress towards the second phase of my South Beach Diet! For the second week of phase 2, I can then have both serving of carbs and fruits on the same day! YEAH! But for now, I still have to stick with eating one serving of either carbs or fruits, so this morning, I made tuna sandwich with whole grain bread. But because it’s only one piece of bread, I think the portion is a bit too small, so I added in scrambled eggs. I rather have a big breakfast in the morning so I don’t have to eat as much later on.

Breakfast: Tuna Sandwich and Scrambled Eggs

For dinner, I want to have something spicy and full of flavour, yet because of the diet, I’m pretty limited. But then I found a tub of kimchi in the supermarket and a light bulb came up. In the south beach diet, I’m allowed to have spices, and chili and kimchi is basically spicy lettuce. This dish is pretty simple to make, I don’t need to add in anything extra in particular really. But I know that Koreans like to add sesame oil to enhance their dishes, so I included that in my marinade as well. I just wish I can eat this with a bowl of rice or noodles…it will be a perfect combo.

Dinner: Kimchi Stir-Fried Chicken

Ingredients:

1 pc of skinless and boneless chicken breast, cut into bite size pieces

Kimchi (depending on your taste)

1 tbsp of red chili sauce/bean paste

1 tbsp of sesame oil

1/2 tbsp of soy sauce

1 tbsp sesame seeds (optional)

Instructions:

1. Combine all chicken, kimchi and ingredients into a large bowl and marinate for about 10 minutes.

2. Heat skillet or pan with little bit of oil.

3. Add kimchi chicken mixture with juice into pan and distribute evenly on the pan. Let it cook for 5 minutes.

4. Stir fry chicken with spatula for 5-8 minutes, make sure chicken is well cooked

5. Serve hot with rice or noodles.

Marinate chicken for 10 minutes

Lay chicken flat on pan

great with rice or noodles

My Diet Journey: Pan-Fried Fillet with Strawberry Salsa

This is the simplest and tastiest south beach friendly recipe for fillet ever! I was actually in a hurry tonight so didn’t really have time to cook anything that requires a lot of time and effort. So I decided to pan-fry a fillet of sole that I found in my fridge. I don’t remember where I found this recipe but it was so simple that I wasn’t expecting it to create wonders with your taste buds! I admit the reason why I saved this recipe in the first place was because it has strawberries in it, but then it also requires minimum effort and things that I already have in my kitchen! The original recipe actually requires chopped tarragon but I don’t have any so I left it without. It still tastes wonderful though!

Pan-Fried Fillet with Strawberry Salsa

Ingredients:

(For Strawberry Salsa)

1/3 cup of strawberries (or you can add more if you love strawberries like me)

4 tbsp of chopped onions

1/4 tsp of sweetener

Pinch of salt

1/3 tbsp of rice wine vinegar (in this case I used the vinegar that you use for making Japanese sushi)

Pinch of chopped tarragon

(For Fillet)

1 pc of fillet of sole

1 tbsp of olive oil for brushing

Salt and pepper

Instructions:

1. Toss and mix all ingredients together and chill until ready to use. (I sort of mashed up the ingredients a bit, so more juices come out)

2. Heat skillet with olive oil.

3. Brush fillet with oil and season lightly

4. Pan-fry fillet until it flakes easily or turns golden brown on both sides

5. Remove heat and serve with salsa

Very simple yet declicious!

My Diet Journey: Spinach and Cheese Omelette with Salsa

Starting my morning with a spinach and cheese omelette with salsa sauce. Pretty straight forward and simple. I just grabbed whatever I find in my fridge and toss them into the pan. Obviously I’m going to have some spinach and onions lying around because I have been eating them in my salad every lunch now. I added non-fat cheddar cheese because I really like the melted cheese flavour in my dish.

Spinach and Cheese Omelette with Salsa


Ingredients:

2 Large eggs

1/4 cup of onions, diced

1 handful of spinach, chopped

1 slice of non-fat cheddar cheese, grated

Salt and Pepper to taste (optional)

2 tbsp of Salsa sauce

Instructions:

1. Beat eggs in a bowl. Heat skillet with cooking spray or olive oil

2. Saute spinach and onions for 2 minutes or until soft. Distribute them evenly in one single flat layer on the skillet.

3. Pour in eggs and distribute mixture evenly to cover all spinach and onions.

4. Cook for 1-2 minutes in medium-low heat. When eggs are half cooked, sprinkle cheese on top.

5. Fold omelette in half and cook for 1 minute on both sides.

6. Serve with salsa sauce.

The salsa balances the cheese flavour out

My Diet Journey: Sunflower Egg Dumplings

I hate gloomy days! It’s been raining the past days and it makes me very depressed. I thought I should bring in some sunshine by making these lovely egg dumplings in a shape of a sunflower with broccoli and cauliflower.

Sunflower Egg Dumplings

Sunflower Egg Dumplings

Ingredients:

2 Large eggs

1/4 cup of onions, diced

1/4 cup of cooked turkey meats (or whichever meat you prefer), diced

1/4 cup of red peppers, diced

1 slice of cheddar cheese, grated

Salt

1/4 tsp of chicken powder

Instructions:

1. Beat eggs in a bowl. Add salt and chicken powder for extra flavour.

2. In a separate bowl, combine all diced ingredients together. Add in a tablespoon of egg mixture in and mix well.

3. Heat skillet with medium-low heat and spray with cooking oil.

4. Use a large spoon (or the table spoon), scoop egg mixture and pour into pan. Carefully using the back of the spoon and distribute the mixture into a form of a palm-size circle.  Repeat this process until skillet fits in enough circles without touching each other.

5.  When the eggs are half-cooked, scoop in a teaspoon of filling onto the egg. The filling should be on one side only.

6. Carefully flip the side without filling in half and cover the filling. Press it down with your spatula. The running egg should secure the edges, so make sure the eggs is not fully cooked when you do this step.

7. Flip to the other side and press again until brown evenly each side.

8. Display evenly on plate and serve with broccoli and cauliflower in the center.

Brings sunshine to a gloomy day!

Melted cheese inside~

My dad used to make these all the time and I can always finish them up by myself. It’s not heavy and it’s perfect portion without feeling too full because I still have to play my badminton afterward….