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MEAT CHICKEN FISH

MEAT CHICKEN FISH WEIGHT LOSS COOKBOOK The recipe in this section are protein based and they are ﬁlling and are good options for weight loss too. The recipes I share in this section are amazingly delicious and will help you on your weight loss journey if you combine it together with other fat burning meals in the other recipe book. So let s get started. Olu Aijotan (Nutrition & Fitness Coach)

HOW TO PREPARE AND COOK YOUR MEAT When I say MEAT, I am talking about the various meat you can think of. Beef, Chicken, Fish etc. The ﬁrst thing you should do is trim out the fat around your meat. Here's what you should do: Peel the outer skin of your chicken Trim away the fatty part of your red beef. Gut your ﬁsh and clean and rinse with water By doing the above, you've just turned your meat into lean meat and made it ready for cooking in a healthy fat burning way. Once that is done, here's how to season your meat before its cooked. You can season your chicken, beef, pork or even ﬁsh this way too

HOW TO SEASON YOUR MEAT INGREDIENTS: 1 kg of Meat (beef, Chicken, Pork etc) 2 Maggi Seasoning cube 2 tablespoons of curry 2 tablespoons of thyme 2 Medium Sized Onions Salt PREPARATION Remove the fatty side of your beef. For chicken, remove the skin. Wash your meat/chicken and put it in a pot. Ensure there is only little water in the pot as much as possible. Peel your Maggi wrapper and sprinkle the maggi on your meat, then add your chopped onions, curry and thyme. Then rub the meat with your hand as if you are mixing the ingredients into the meat. At this time, do not add the salt. We want the seasoning to enter into your meat ﬁrst. Cover the pot and allow to absorb the ingredients for 20-25 minutes (If you have time, you can leave this in a refrigerator overnight for best result)

After 25-30 minutes. Add a little salt. Then add a little cup of water into the meat to level the meat in the pot, then cook the meat on medium heat. Once the meat is done, separate the meat into a bowl, and save the left over water in a special bowl that you can put in your fridge. NOTE: The left over water is called STOCK. And you can use it to cook your stew and soups alike. Not only that, you can use the stock to cook "healthy stew". (Check your soup/stew recipe book). HOW TO COOK YOUR MEAT, CHICKEN, FISH AND OTHER SEA FOOD IN A FAT BURNING WAY What most people do is deep fry their meat/ﬁsh. My advice...don't do this as its quite unhealthy. Instead, I am going to show you how to prepare it in healthier ways apart from boiling. Other methods you can use to prepare and enjoy your ﬁsh in a healthy way is to Oven Grill it. HOW TO GRILL THE HEALTHY WAY Marinade your ﬁsh, chicken, meat, pork etc the way I have shown you earlier on. Set your oven to 250-300 degrees for 10 minutes. Line the oven pan with aluminion foil and place the marinated ﬁsh/chicken/beef etc on the tray. Allow to bake for 20-30 minutes and keep turning one every 15 minutes or so. Once the chicken is done, set it down and serve it with your favourite dish. NOTE: if you are grilling ﬁsh, keep close watch, as it takes few minutes per side to cook (7-10 minutes). If you like your beef or chicken or sea food crispier, allow to oven grill for another 10-15 minutes to make it dark brown. That is EXACTLY how to make your ﬁsh/meat/pork and even chicken the very healthy way. What you can do is prepare your chicken on a weekend and store in the refrigerator for you to use during the week. And now that I have shown you how to prepare your chicken/meat/ﬁsh etc the healthy way, let's go ahead to explore some delicious fat burning recipes that will blow your mind...

SUYA SPICE Prep Time: 15 Minutes Calories: 50 Calories Serves: 20 (use twenty times) INGREDIENT ¼ cup of groundnut or kuli kuli (blended) ¼ cup of garlic powder ¼ cup of ginger powder ¼ cup of grounded pepper ¼ cup of onion poder 1 tablespoon of salt PREPARATION: Add all the ingredient together thoroughly and store in an air tight jar.

BEEF SUYA Prep Time: 25 minutes Calories: 400 calories (APPROX) Serves: 5 INGREDIENT 1 tablespoon of the suya spice mix 200 gram of suya (thinly sliced) 1 cup of chopped onion 1cup of chopped tomatoes PREPARATION METHOD 1 Preheat your oven to 200 C and line your oven tray with aluminium foil and set to the side. Rub your beef with the suya spice and a little bit of salt, then put the meat in the baking tray and allow to cook for 10-15 minutes. Mix the cooked beef with chopped tomato and onion and add a little bit of suya spice to serve and enjoy.

BEEF SUYA (METHOD 2) Prep Time: 25 minutes Calories: 400 calories (APPROX) Serves: 5 INGREDIENT 1 tablespoon of the suya spice mix 200 gram of suya (thinly sliced) 1 cup of chopped onion 1cup of chopped tomatoes PREPARATION METHOD 2: If you don t have the use of an oven, what you can also do is to parboil your meat. Drain the water, allow to cool, then rub your suya spice into the meat and then put a teaspoon of olive oil into fry pan and then pan fry the beef that you have already rubbed with lots of suya spice. Then mix the pan fried beef with chopped tomato and Onion. And serve and enjoy.

BEEF KEBAB Prep Time: 25 Minutes Calories: 110 per stick (APPROX) Serves: 3 INGREDIENT 1/2 sized Beef 1 Green and Red Bell Pepper 1 chopped medium onions 1 tablespoon of Olive Oil toothpick (1 packet) Fresh tomatoes (the hard one) Salt to taste and seasoning Garlic PREPARATION Prepare and season your meant in the exact way I have shown you to do it at the beginning of this cook book. Then dice it and cook it for about 25 minutes. Prepare your bell pepper, tomatoes, onion and garlic by washing and slicing them into small bits. Rub/Coat Olive Oil on your beef and heat up your oven and grill your beef pieces until they turn dark brown. Alternatively, if you don't have an oven, place a frypan on ﬁre, add 1/2 tablespoon of Olive Oil and allow to heat on medium heat, stir fry your beef for 10-15 minutes. Then set aside to cool. Using toothpick, put 1 piece meat into your toothpick, then put in chopped bell pepper and onion and then put meat again etc. (See picture) Serve & Enjoy as a snack or side dish to a full course meal.

CHICKEN STIR FRY Prep Time: 15 Minutes Calories: 375 Calories (APPROX) Serves: 1 INGREDIENT 1-10 medium pieces of boiled chicken 1 cup of chopped bell pepper (Tatashe) 1 cup of chopped cabbage ¼ cup of onion 1 teaspoon olive oil or coconut PREPARATION Place a large fry pan or skillet on medium heat. Put in 1 teaspoon olive oil and stir fry your onions for 1 minute, then add your bell pepper and cabbage and chicken and stir fry for another 3-5 minutes. Add salt and seasoning for taste. Serve and enjoy with local brown rice or on it s own.

SPICY GRILLED FISH Prep Time: 40 Minutes Calories: 430 Calories (APPROX) Serves: 1 INGREDIENT 1 whole Tilapia/Croaker Fish 1 teaspoon thyme Grounded chilli pepper Garlic Powder (Optional) 1 tablespoon of vegetable oil Salt and seasoning for taste Aluminium foil PREPARATION Wash and clean your ﬁsh and remove the scales and the ﬁns and put slash marks on your ﬁsh with a sharp knife in a vertical position like in the picture above. Marinade your ﬁsh as I have shown you earlier on in this cookbook. make sure you marinade into the slashes made in the ﬁsh. Put your ﬁsh on an aluminium foil that is big enough to cover it all up and cover the aluminium foil in the fridge for 20-30 minutes. Then put your oven on for 20 minutes at 140'C. Take your ﬁsh from the fridge and remove the aluminium foil and

SPICY GRILLED FISH (CONT D) Prep Time: 40 Minutes Calories: 430 Calories (APPROX) Serves: 1 pat the ﬁsh with some olive oil (use your hand or patting brush) and place it in a tray and place in the oven. Then allow to grill for 6-10 minutes and then change the ﬁsh to the other side to allow it to cook too. Once it is cooked and brown on all side, take out of the oven and allow to cook. Squeeze lemon on the ﬁsh and serve with vegetables or cucumber slices

HOT CHICKEN PIRI PIRI Prep Time: 50 Minutes Calories: 285 Calories (APPROX) Serves: 1 INGREDIENT 5-10 pieces of chicken (skin peeled) 2 cloves of garlic Medium sized onions 1 tablespoon of basil leaves (Eﬁnrin) 4 scotch bonnet pepper Grounded pepper 1 lemon PREPARATION Wash and cut your garlic, onions, basil laves, chilli pepper, squeezed lemon etc in a blender. Wash, peel the skin and marinade your chicken as I showed you earlier in this book. Pour the blended puree in a bowl, then put all the chicken into the puree. Cover the bowl and allow to absorb the puree for at least 2 hours. Preheat your oven to 150 Degrees. Put your marinated chicken (from inside the puree) into the oven pan and put the pan into the oven for it to bake while turning it occasionally. Allow to bake for between 20-30 minutes until done. Then serve and eat with your choice sides e.g. Salad

FISH CURRY Prep Time: 40 Minutes Serves: 2 Calories: 321 Calories (Per serving APPROX) INGREDIENT 1-4 cut pieces of croakers/ Titus ﬁsh ﬁllets 1 cup of coconut Milk 2 tablespoon of curry powder Salt & thyme to taste Green peas PREPARATION Wash your ﬁsh and marinate it like I showed you at the beginning of this cook book. Pour the coconut milk into a pot and add curry into the milk and stir it continuously. Then add your green peas and put a teaspoon of thyme and add salt to taste. Then add the marinated ﬁsh and cook the mixture on medium heat for 45 minutes. Once done, serve with cooked basmati rice the size of your ﬁst. Enjoy!

For more recipes, check out the Staple Meals, Breakfast Ideas, Salad Recipes and Smoothies Cookbook.