Eating well and losing weight - WDRB 41 Louisville News

Eating well and losing weight


Annette Sym is Australia's number one self-published cookbook author who has sold more than 3 million books. She has turned the triumph over her own weight loss and health struggles into a multi-million dollar home-based business in just ten years. Annette knows first hand how it feels to be obese. She has lost 70 pounds and maintained her healthy weight range for over 18 years; that's the credibility anyone who wants to lose weight will be inspired by!

Annette will be in Louisville September 28 to give a talk and book signing event at A Reader's Corner in St. Matthews today at 6:00 pm.


Indian Butter Chicken

Makes 6 servings

1¾lbs skinless chicken breasts

cooking spray

1 cup onion diced

1 teaspoon crushed garlic (in jar)

½ teaspoon crushed ginger (in jar)

1 teaspoon ground cilantro

1 teaspoon ground turmeric

1 teaspoon ground coriander

2 teaspoons ground paprika

½ teaspoon ground cumin

¨û teaspoon chili powder

2 teaspoons granulated chicken bouillon (low sodium)

4 tablespoons no-salt-added tomato paste

1 x 12½oz can low-fat 2% evaporated milk

Cut chicken into bite sized pieces. Coat a large non-stick frypan or wok with cooking spray, sauté chicken, onion, garlic and ginger until chicken pieces are nearly cooked. Add all the spices and bouillon. Combine with chicken for 1 minute. Add tomato paste and fold through chicken. Add milk to pan and combine with ingredients. Once boiled serve.

Variations: Replace chicken with lean beef steak, lean pork steak or tofu.

Dietitian's tip: This recipe is traditionally very high in fat. As this recipe does not contain butter but uses cooking oil it has a much lower saturated fat and calorie count, making it an ideal food choice.

Suitable to be frozen for 2-3 weeks.


Baked Cheesecake with Blueberry Sauce

Makes 12 servings


15 oatmeal cookies sugar free (Mothers®)

1 tablespoon no-fat milk

cooking spray


1 x 16oz tub low-fat cottage cheese 2% milk fat

1 x 4oz ¨÷ less fat Philadelphia® cream cheese

1 tablespoon grated lemon rind

3 tablespoons fresh lemon juice

1 teaspoon vanilla extract

¾ cup sugar

2 egg whites

1 whole egg

3 tablespoons all purpose flour


1 x 15oz can blueberries in light syrup

1 tablespoon cornstarch

Preheat oven to 325°F (160°C) fan forced.

To make base In a food processor crumble cookies, add milk and blend together. Coat a spring-based cake pan (8") with cooking spray and press base mix onto base of pan using the palm of your hand. Refrigerate while making the filling.

To make filling Clean food processor bowl and add cottage cheese, blend until very smooth, add cream cheese and blend. Finely chop rind then add to processor with lemon juice and extract, blend ingredients. Slowly add in sugar until dissolved. Add egg whites and egg and combine with mixture, add flour. Once combined pour mixture over cookie base. Bake for 1 hour. Remove from the oven then release the spring of cake pan to loosen cheesecake away from the edge. This may help stop the filling from cracking as it cools.

To make syrup Place both ingredients into a small saucepan and bring to boil, stirring continuously. Leave to cool. Pour equal amounts of sauce over each serving.

Variation: Omit blueberry sauce for a plain cheesecake or replace canned blueberries with any canned fruit of your choice.

Dietitian's tip: This one's a winner. Everyone will love this low-fat cheesecake!

Not suitable to be frozen.


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