Saturday, 17 January 2009

Saturday Night Dinner

Tonight I have decided to stay at home really feel for something different for dinner. I went down to the supermarket and found a great piece of organic eye fillet. I decided that red wine was a must for a steak like that. Here is a dinner which despite the one glass of red wine stay under 500 calories. Awesome!

Portobello Stack with Grilled Eye Fillet and Red Wine Juice - 2 portions
(459Cal, 15g fat, 12g Carbs, 39g Protein, (16g Alcohol/112Cal))



4 large Portobello mushrooms
1 Red Capsicum
12 slices of Coppa (Prosciutto if you can't find it)
1 Tbsp Olive oil (Porcini infused if possible)
6 large leafs Rocket
300g Eye Fillet
2-4 Garlic Cloves
6-8 Schalotts
300 ml Red Wine (+150ml to drink)
Salt/Pepper




Start with cleaning the mushrooms and vegetables. Brush them with the oil and grill in the owen on 225 degrees until baked throughout (15-20 min). Heat up a grill-pan. Spray the meat lightly with olive oil spray then salt and pepper. Grill the meat on high heat. Make sure not to over cook the steak. Put the steak to rest wrapped in tin foil.

Rinse out the pan with the red wine and let the alcohol evaporate. Reduce to half volume and put to the side. Place the rocket leafs on the plate as a base then layer the portobello mushrooms with the coppa and grilled red capsicum. Place the schalotts and garlic cloves together with the steak on the side.

Before serving pour a couple of table spoons of the red wine juice over the meat. Enjoy with a glass of nice red wine.




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posted by Andreas at 11:58 PM 0 Comments

Sunday, 23 November 2008

Nutritious and delicious...

After a couple of weeks with less training and more food I am now back on track with a more calculated diet. I have put on a bit of weight over the last few weeks which necessarily isn't a bad thing. To be able to stay fit and lean year round both your mind and you body needs a break now and then.

As I have a good cooking background and love my food I have never understood the chicken, rice and broccoli diet... sure it might "work" but I believe in a variety of food that taste great is the way to go. Here is last nights dinner... who know, you might want to give it a go.





Veal Rack with sweet-potato, beet root and green pepper sauce (4 port)
(471 calories, 41g Protein, 54g Carbohydrate and 11g Fat per serving)


800g Veal Rack (Lean and all fat trimmed away)
600g Sweet Potato
600g Beet root
Salt and Olive oil Spray

Marinade
2 Tbsp Olive oil
2 Tbsp Lemon Juice
2 Tbsp Soy sauce
Salt/Pepper/Ground Sage


Green Pepper Sauce
2 Tsp Wheat flour
200 ml Beef or Veal Stock
100 ml Skim Milk
2 Tsp of canned green peppercorn

Marinate the meat in for a minimum 30 min, over night is ideal. Put the oven on 200 degrees and scrub the sweet potato and beet root well. Spray lightly with olive oil spray and salt after taste.

Before throwing the roast into the oven make sure to brown all sides of the roast in a deep pan together with some of the marinade oil. This will seal the meat so you will get a juicy and tender roast. Put the deep pan aside but do not clean as this will be the base to the sauce.

Bring out the roasting dish and cut a onion in quarters and spread the pieces in one end. This is where you place the roast so that it doesn't have direct contact with the roasting dish itself as this will make the meat over cook in the bottom. Then spread the sweet potato and beet root on the other side of the dish. Last thing is to cover the ribs/bones with aluminum foil. The bones leads the heat and will over-cook the meat next to these.

Veal is perfect pink at 60 degrees temperature. You could either make it a guess around 30-40 minute mark or get yourself a meat thermometer and get a perfect roast every time. The choice is yours. Once 60 degrees is reached take out the roast and let rest for 10 minutes wrapped in tinfoil. The temperature will continue rising to 61-62 degrees which is perfect. Turn up the oven to 225-250 degrees to get a crisp surface on the roasted vegetables and start making the green pepper sauce.

Put the deep pan that you used to seal the meat on a hot plate, add 2 tsp wheat flour to the fat and stir as it heats up. Then add the green peppercorns and pour the stock into the pan. Let simmer until reduced to half amount. Add the skim milk and whatever meat juice that has leaked from the roast. Simmer up once more. If the sauce is too thick add more milk and if too light shake another 1-2 tsp wheat flour in 50 ml of cold milk and pour into the sauce. Simmer for another 5 minutes to get rid of any "flour taste".

Cut up the roast and you are ready to enjoy...



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posted by Andreas Lundin at 5:05 PM 0 Comments

Friday, 21 November 2008

The choice is yours...

You always have a choice.  How easy is it to make the right once? 


The other morning I had an early start. At 5 am my alarm clock went off and I made myself ready to get my cardio done. After breakfast and a shower I headed of to work in a rush. I stopped at a cafe to get a coffee and a snack for later on. Normally I would have planned my day better and already have pre maid meal in my bag but this morning was one of those mornings when the bed seemed so much more tempting than normal and I ran out of time.


Facing the limited choices of food at this particular cafe made me realize how hard it is to do the right choices. I had pies, sausage rolls, pastry or a shiny pink glazed doughnut in front of me, neither that caught my attention. Each one of these most likely contains half my daily

 intake of fat and way more calories than I really should have for morning tea. For a “healthier” options there where banana bread and low fat muffins which still contains 300-400 refined calories.


Sure, there is good choices out there, but how hard are they to find? My choice for this morning was to wait with morning tea until later on when I could get my hands on some almonds and a piece of fruit. 


Education is the base in making a lifestyle change and to find out where you are going wrong I recommend all my clients to have a look at www.calorieking.com.au and search their favorite foods to learn what choices to make. Then at least we know what foods to eat. Next step will be to locate the better options.


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posted by Andreas Lundin at 9:05 PM 0 Comments