Here’s the second option to cure the take away cravings and one of EFM Gym in Ryde’s favourites! This version is quick and easy and doesn’t need hours of marinating.  Plus it’s not as fattening as the take away version.

TANDOORI CHICKEN

INGREDIENTS

2 lean chicken fillets

1 tablespoon tandoori paste

1 tablespoon greek yoghurt

squeeze of lemon juice

METHOD

Preheat the oven to 210c. Line an oven tray with baking paper.

Wrap the chicken fillets in glad wrap and use a rolling pin or heavy can to bash them flat. Don’t be too vigorous – you don’t want them to fall apart. Cut each fillet into around 3 pieces.

In a mixing bowl, combine the tandoori paste, yoghurt and lemon juice. Add the chicken pieces and mix with the marinade until well coated. Cover with glad wrap and refrigerate for 10-20mins for the flavours to infuse.

In the meantime make the Raita as per last week’s recipe post (Beef Vindaloo) and refrigerate until ready to serve.

When ready to cook, place the chicken on the oven tray and cook for 25-30mins, or until the chicken is cooked through.

Serve with a simple salad (see previous posts).

Serves 2

Enjoy!

From your friendly crew at EFM Gym in Ryde.

Courtesy of Jane Kennedy -Fabulous food, minus the boombah! With a couple of modifications.

Takeaway food is not healthy! So here’s a tip if you don’t cook it yourself, you get fat. It’s as simple as that!

Our reasoning here is you have no way of knowing exactly what ingredients you are eating and I can guarantee you the chef does not care about what all the cream, butter, flavour enhancers & unhealthy oils are doing to you.

So over the coming weeks we’re going to share with you some delicious meals to replace those bad takeaway foods.

BEEF VINDALOO

INGREDIENTS

2 tablespoons organic extra virgin coconut oil

1 onion, sliced

1kg stewing steak, cut into cubes

2 cloves garlic, chopped

1 knob of ginger, peeled and chopped

2 teaspoons ground coriander

1/2 teaspoon ground turmeric

500ml salt-reduced chicken stock

1 x 500g can chopped tomatoes

SPICE PASTE

1 tablespoon cumin seeds

1.5 teaspoons black mustard seeds

1 teaspoon peppercorns

1 teaspoon fenugreek seeds

1 teaspoon cardamom seeds

1 teaspoon ground cinnamon

4 dried red chillies

1/2 teaspoon salt

1 teaspoon brown sugar

5 tablespoons white wine vinegar

METHOD

Firstly make the spice paste by combining the cumin, mustard seeds, peppercorns, fenugreek, cardamom, cinnamon and chillies in a spice grinder and make a powder (or use a mortar and pestle). Now add the salt, sugar and vinegar and stir to a paste. Transfer to a blender.

Heat 1 tablespoon oil in a large frying pan over a low-medium heat. Add the onion and fry until golden. Tip into the blender with the spice paste and combine to a thick paste. Set aside.

To cook the beef, heat the remaining oil in a large ovenproof saucepan or a flameproof casserole dish. Brown the beef in batches, then remove with a slotted spoon and set aside. Add the garlic and ginger to the pan and cook for 2 minutes. add the ground coriander and turmeric and fry for a further 2 minutes. Add the spice paste and cook over low heat for 5 minutes. Stir in the stock and tomatoes return the beef to the pan. Cover with a lid and cook for 1.5hrs, or until the beef is very tender.

Serve with Cauliflower Rice as seen in previous posts and Raita (below)

Serves 4

Courtesy of Jane Kennedy -Fabulous food, minus the boombah! With a couple of modifications.

RAITA

INGREDIENTS

2 tablespoons greek yoghut

1/2 continental cucumber, seeded and finely chopped

few mint leaves chopped

1/4 red chilli, deseeded and finely chopped

METHOD

Combine all ingredients and refrigerate until ready to serve!

Enjoy!

From your friendly trainer at EFM your Gym in Ryde.

After all the hot dinners, alcohol and minimal excercising over Christmas this dish will give you a nice light option.

INGREDIENTS

250g punnet of cherry tomatoes

2 cloves of garlic, finely sliced

2 tablespoons extra-virgin olive oil

salt and freshly ground pepper

150g bag baby spinach leaves

120g fillets firm white fish of your choice

20g low fat fetta

2 x 60cm pieces of aluminium foil

METHOD

Preheat your oven to 200c.

Fold each of the aluminium foil pieces in half.  Place the cherry tomatoes and garlic in a mixing bowl. Add the olive oil, salt and pepper and mix well.

Open the pieces of foil out flat and divide the spinach neatly on one side of the each of them. Then place the fish on top of the spinach and season with salt and pepper. Top each piece of fish with the tomato mixture then fold the foil over and scrunch the 3 open sides together leaving a slight opening at one end.  Pour a splash of wine into each bag and scrunch tightly to seal. Lift the bags carefully onto an oven tray and cook for around 20minutes.

Remove from the oven and open the bags carefully. Arrange the fish on warmed plates and pour out the juices, spinach and tomatoes. Crumble feta over and serve with couscous or a nice light salad.

Serves 2

Enjoy!

From your friendly trainer at EFM your Gym in Ryde.

With the festive season well under way EFM Gym in Ryde thought we would give you some nibbles you can make to cut out the calories.

BEETROOT DIP WITH PITA CHIPS

INGREDIENTS

4 Wholemeal pita breads

Olive Oil spray

1 x 450g Tin baby beetroot, drained

200g Reduced-fat natural yoghurt

1 Clove garlic, crushed

2 Tablespoons lemon juice

1 Teaspon ground cumin

METHOD

Preheat the oven to 180c

Split the pita breads in half and cut them into pieces. Spray with olive oil and place on a baking tray in a single layer. Bake for 10 mins or until crisp.

Place the remaining ingredients in a food processor and process until smooth.

Serve the beetroot dip with the pita chips.

Serves 4

SPICY MEATBALLS WITH CHILLI TOMATO SAUCE

INGREDIENTS

400g Lean minced beef or chicken

1 Small onion, grated

1 Clove garlic, crushed

1 Teaspoon ground coriander

1 Teaspoon ground cumin

1/4 Teaspoon ground cinnamon

1/2 Teaspoon chilli powder (or to taste)

1 Tablespoon chopped coriander

CHILLI TOMATO SAUCE

1 X 400g Tin chopped tomatoes

1 Tablespoon brown sugar

1 Tablespoon white wine vinegar

2 Small red chillies, seeded and finely chopped

METHOD

Preheat the oven to 180c and line a baking tray with baking paper.

Place the beef or chicken, onion, garlic, ground spices, chilli powder and chopped coriander in a food processor and process until well combined. Roll tablespoons of the meat mixture into balls and place on the prepared baking tray. bake for about 20-25mins or until cooked through, turning from time to time.

Meanwhile, combine the chilli tomato sauce ingredients in a saucepan. Bring to the boil, then reduce the heat and simmer for 15mins or until thickened. Season to taste and spoon over meatballs using toothpicks or small breadsticks for easy eating.

Serves 4

GRILLED EGGPLANT DIP

INGREDIENTS

1 Large eggplant (aubergine)

Olive oil spray

1 Tablespoon extra virgin olive oil

1 Onion, finely chopped

2 Cloves garlic, crushed

1/2 Teaspoon ground cumin

2 Tablespoons lemon juice

METHOD

Heat a chargrill or barbecue to medium-hot

Spray the eggplant with olive oil and grill, turning, for 15mins or until the skin is blackened all over, Cool slightly then peel away the blackened skin. Roasting the eggplant until the skin is black and blistered may look alarming, but this is what gives the dip it’s unique smoky flavour. Discard the skin and mash the flesh with a fork in a bowl.

Heat the olive oil in a medium saucepan over medium heat and cook the onion until soft. Add the garlic and cumin and cook for a minute longer. Add the onion mixture and lemon juice to the mashed eggplant and mix well. Season to taste and serve with vegetables cut into sticks or wholemeal pita bread.

Serves 4

THAI FISHCAKES WITH LIME AND CHILLI SAUCE

INGREDIENTS

400g White fish fillets, skin and bones removed

1-2 Tablespoons red curry paste

1 Egg white

1 Tablespoon chopped coriander

2 Teaspoon fish sauce

1 Red chilli, chopped (optional)

2 Spring onions, thinly sliced

50g Green beans, thinly sliced

1 Tablespoon organic virgin coconut oil

LIME CHILLI SAUCE

4 Tablespoons light soy sauce

1.5 Tablespoons lime juice

2 Teaspoons grated ginger

1 Small red chilli, seeded and finely chopped

1 Tablespoon finely chopped coriander

METHOD

To make the lime and chilli sauce, combine all the ingredients in a bowl.

Place the fish fillets, curry paste, egg white, chopped coriander, fish sauce and chilli (if using) in a food processor and process until smooth. Place in a bowl with the spring onion and beans and mix well. Form the mixture into 12 patties.

Heat the oil in a non-stick frying pan over medium heat. Cook the patties for 3-4 mins on each side until golden . Serve with lime wedges and the sauce in a small bowl or glass.

Serves 4

Enjoy the festivities!

From your friendly trainer at EFM your Gym in Ryde.

Here’s the latest recipe from EFM your Gym in Ryde and it’s a cracker!

Seafood Paella – Delicious!

INGREDIENTS

1 teaspoon saffron

1 teaspoon paprika

1/4 cup boiling water

2 tablespoons olive oil

2 cloves garlic, crushed

1 onion, finely chopped

3 tomatoes, roughly chopped

200g short-grain rice

1 litre chicken stock

400g flathead fillets

150g uncooked (green) prawns, peeled

200g mussels, bearded and washed

150g calamari

150g peas

1/2 cup flat-leaf (italian) parsley, roughly chopped

freshly ground black pepper

lemon wedges

METHOD

In a small non-stick frying pan, lightly toast saffron. Transfer to a cup, then crush and add paprika and boiling water. Stir to dissolve and set aside.

Heat oil in a large heavy-based frying pan over medium heat. Add garlic and onion and cook for 5 minutes, or until soft. Add tomato and cook for 3 minutes. Add rice and cook, stirring to combine, for a further 5 minutes.

Meanwhile, bring stock to a boil in a saucepan. Add stock and saffron liquid to rice mixture, stirring well to combine.

Simmer, uncovered, for 15 minutes. Place fish, prawns, ussels and calamari on top of rice. Cover frying pan with foil and cook for a further 10 minutes. add peas, re-cover pan, and cook for a final 5 minutes. Sprinkle paella with parsley and season with pepper.

Serve with wedges of lemon and a green salad on the side.

Serves 4

Enjoy!

From your friendly trainer at EFM your Gym in Ryde.

INGREDIENTS

4 Chicken Breast Fillets (680g)

100g (2 cups) finely shredded Chinese Cabbage

250g Carrot sticks

8 Green Shallots, ends trimmed, thinly sliced diagonally

1/4 cup loosely packed fresh Mint Leaves

1/4 Cup firmly paced fresh Coriander Leaves

1 Cup (80g) Bean Sprouts

3 Green Onions, sliced thinly

100g Crishpy Fried Noodles

Dressing

1/3 Cup (80ml) Light Soy Sauce

1 Teaspoon Sesame Oil

2 Tablespoons Dry Sherry

METHOD

Cook chicken, in batches, on heated oiled grill plate (or grill or barbecue) until browned both sides and cooked through.

Stand 5mins; slice thinly

Put dressing ingredients into a screw top jar and shake

Place chicken in large bowl with remaining ingredients and dressing in large bowl; toss gently to combine

Nutritional Information

Serves 4

Per Serving: 7.6g total fat (2.1g saturated fat); 1246kj (298cal); 9.0g carbohydrate; 43.2g prtein; 4.4g fibre

This is a great slice to make on the weekend and have for lunch or dinner with a nice salad reheated during the week.  Be careful it’s addictive!

INGREDIENTS

1 bunch silverbeet/spinach
2 whole organic eggs
3 organic egg whites
1 x 35g packet salt reduced French onion soup (Continental)
1 teaspoon crushed garlic
2 tablespoons grated parmesan cheese
1/2 cup 25% reduced fat grated tasty cheese
3 cups carrot grated
1/2 cup onion diced
3/4 cup organic self raising flour
pepper to taste
1 tbsp organic olive oil
Extra 1/2 cup 25% reduced fat grated tasty cheese

METHOD

Preheat oven 180c fan forced. Wash silverbeet then remove white stalks. (An easy way to do this is to hold the stalk in one hand and with the other hand pull away the green leaf). Cut silverbeet leaves into thin strips. Microwave in a little water for 3 mins. Drain really well by pushing out as much water as possible from silverbeet and leave to one side.

In a large mixing bowl beat eggs and whites well. Add dry soup mix, garlic, parmesan cheese, 1/2 cup tasty cheese and combine well. Add in grated carrots, diced onion and spinach and mix. Stir in flour until combined well.

Coat a quiche dish with the olive oil then spread mixture into dish. sprinkle extra 1/3 cup tasty cheese over top. Bake 45 mins or until browned and firm in centre.

Enjoy!

Serves 6

INGREDIENTS

1 small red onion (100g) finely chopped
2 tablespoons finely chopped coriander root & stem mixture
1/4 cup firmly packed coriander fresh leaves
2 fresh long red chillies, chopped coarsely
2 cloves garlic, crushed
5cm piece ginger (25g) grated
1 teaspoon ground tumeric
1 cup (250ml) organic chicken stock
180g chicken breast fillet, thinly sliced
1/4 cup coconut flavoured evaporated milk
150g butternut pumpkin, cut into 1cm cubes
115g baby corn, chopped coarsely
1 cup (80g) bean sprouts
2 tablespoons fresh coriander leaves, extra

METHOD

Blend onion, coriander root & stem mixture, coriander leaves, chilli, garlic and tumeric til smooth.

Cook paste in medium fying pan, stirring until fragrant. add stock, chicken and evaporated milk; bring to a boil. Reduce heat; simmer, covered, 10 miutes.

Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.

Serve with cauliflower rice, sprouts and extra coriander.

Serves 2

Another fun night with EFM gym members. There are not to many Gyms that I know of that take you out for a fun night socially, let alone pay for all of your drinks. It was a great turn out and a great crew to catch up with. I think that I would have to vote Con as best on ground for Friday night……… ha ha

Don’t forget that next month will be on the 29th of July at the prestigious “3 Weeds Hotel” in Rozelle. Going to be a cracker night. Make sure you get along to that one.

Check out some pics from Friday night. Good times!

Ellen Duff………

Congratulations to Ellen, she is a well deserved EFMer of the month that is for sure. Ellen can tell you herself the results she has got and her story, but I know the weight loss is over the 10kg mark now and more than 5cm around stomach and bum. (New measurements due in 2 weeks).

Ellen’s fitness, strength and tone have improved out of site. When she started she couldn’t run out of site and now she is running over 5km non stop. Amazing improvement. She now has a lot more lean muscle – not big muscles girls but more muscle opposed to fat, most of you know this as “Toning”. This will speed up her metabolism and make it harder to put back on the unwanted kgs over her up and coming wedding and holiday.

Ellen has worked very hard, often coming in 2 X per day. She is a referring champion, referring EFM at least 2- 3 new members. She is in the running for the grand referring prize which will be drawn this Friday night (make sure you are all there). Ellen is always positive (sounds like a MLC report card) – but she is, she has a great attitude and is a pleasure to train.

Ellens keys to success from what I have seen are:

Consistency – Same formula that every other EFMer of the year has used to get results.

Diet – Ellen has used the good old shakes and also followed the health meals up on our Blog as well as the EFM eating guide.

EFM Program – Ellen always follows the EFM program which is specifically designed to work the body in a balanced manner, change the dynamics of how you work out each day, varies the intensity and muscles that are worked which leads to the body being confused each time it works out (Google “muscle confusion”) which means it is placed under stress, responds and ultimately gets results. She then also adds in extra cardio each session. This way she burns extra calories and her body never gets use to one type of training or routine and won’t plateau. Simple formula.

Consistency, EFM, Nutrition.

Congratulations Ellen you have won any piece of EFM merchandise that you would like to wear up to the value of $50. You will be a great advertisement with that brand new body!!!! Ellen is definitely a EFM legend already.

Who will win EFMer of the month for June? Will it be you? There are already some front runners that are looking good for pin up Gal/Guy of the winter month of June……. Stay tuned.

See you at the Gym!