intercontinental - weight loss cookbook...be adventurous. try some of these meals at home and i can...

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INTERCONTINENTAL MEALS

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w w w . n a i j a w e i g h t l o s s . c o m

The Niger ian Weight Loss Cookbook

INTERCONTINENTAL MEALS

In this section of the cookbook, I am going to show you exactly how to prepare

some intercontinental meals that are healthy and weight loss friendly.

Apart from our normal Nigerian foods, I want to ensure that you have a taste

of healthy fat burning meals from other part of the world.

Be adventurous. Try some of these meals at home and I can assure you that

you will love it.

Olu Aijotan (Nutrition & Fitness Coach)

WEIGHT LOSS COOKBOOK

INGREDIENT

Ÿ 1 diced potato

Ÿ 2 diced carrots

Ÿ 1/2 cup of sliced mushrooms

Ÿ 1/2 of a diced onion

Ÿ 1 cup of frozen spinach

Ÿ 3/4 cup of brown rice

Ÿ 3 cups of chicken broth

PREPARATION:

Ÿ Combine all ingredients in large saucepan. Bring to a boil on

high heat for about 10 minutes. Bring heat down to medium

and cover with a lid. Allow to cook for about 30 minutes. Serves

2.

VEGETABLE SOUPPrep Time: 30 Minutes Calories: 345 Calories Serves: 2



INGREDIENT

Ÿ 1/2 can tuna

Ÿ 1 Tbs mayonnaise

Ÿ 2 tsp lemon juice

Ÿ 3 Tbs celery (diced)

Ÿ 1 Ezekiel wrap

Ÿ Lettuce

Ÿ Tomato

Ÿ Onion

PREPARATION

Ÿ Combine tuna, mayonnaise, dill weed, lemon juice, and celery.

In an Ezekiel wrap add the tuna fish, along with lettuce, tomato

and an onion slice. Serves 1.

TUNA FISH WRAP



INGREDIENT

Ÿ 1/2 zucchini (diced)

Ÿ 1/2 tomato (diced)

Ÿ 1/4 cup mushrooms (slivered)

Ÿ 5 tsp extra virgin olive oil

Ÿ 2 eggs 3 tsp hot sauce

Ÿ 1 tsp black pepper

Ÿ 1 Ezekiel wrap

PREPARATION

Ÿ Cook zucchini, tomato, and mushrooms in a skillet on medium

high heat in 2 tsp extra virgin olive oil. In a bowl mix eggs, hot

sauce, and black pepper.

Ÿ Scramble eggs in a separate skillet and cook on medium high

heat in 3 tsp extra virgin olive oil. Put all ingredients into 1

Ezekiel wrap. Serves 1.

SPICY EGG AND VEGETABLE WRAP

NOTE: You can also serve this egg sauce

with peeled banana as well in place of

cooked plantain.



INGREDIENT

Ÿ 5 oz chicken (sliced)

Ÿ Lettuce

Ÿ 1/2 cup cherry tomatoes

Ÿ 3 Tbs avocado (diced)

Ÿ 1/4 cup carrot (shredded)

Ÿ 1/4 cup cucumber (diced)

Ÿ 1/4 cup slivered almonds

Ÿ 2 Tbs balsamic vinaigrette

PREPARATION

Ÿ Cook chicken in a skillet over medium high heat until cooked

through, about 10 minutes. Chop as much lettuce as you want

and mix with the remaining ingredients. Top salad with cooked

chicken. Serves 1.

SALAD WITH GRILLED CHICKEN



INGREDIENT

Ÿ 1 sweet potato

Ÿ 2 cups broccoli

Ÿ 2 salmon filets (about 7 ounces each)

Ÿ 1 Tbs butter

Ÿ 1/4 tsp ground black pepper

Ÿ 2 Tbs lemon juice

PREPARATION

Ÿ Pre heat broiler. Bake sweet potato, at 400 degrees for 40 minutes or

until soft. While potato is baking steam broccoli.

Ÿ While broccoli is cooking, lightly grease a baking sheet and place

salmon filets (about 7 ounces each) skin side down. Melt butter and

add black pepper, lemon juice, and tarragon.

Ÿ Coat the fish with half of the butter mixture and broil the salmon

about 3 inches away from heat for 2 minutes. Remove from broiler

and coat with the rest of the butter mixture and cook for an additional

5 minutes.

Ÿ When fish is flakey it is done. Remove from heat and serve. Cut sweet

potato in half, eat plain. Serves 2.

BROILED SALMONPrep Time: 2 hours 20 minutes Calories: 350 per serving (APPROX)

Serves: 5



INGREDIENT

Ÿ 1 turkey breast

Ÿ 1 sweet potato

Ÿ 1 cup corn

PREPARATION

Ÿ Bake a turkey breast according to package directions.

Ÿ While turkey is baking, peel and boil sweet potato until soft

(about 15 minutes) and then mash it.

Ÿ Cook 1 cup of corn. Serve 6 ounces of turkey per person. Split

corn and mashed potatoes between 2 people and eat. Serves

2.

BAKED TURKEY



INGREDIENT

Ÿ 1/2 cup brown rice

Ÿ 1/2 cup black beans

Ÿ 8 oz chicken (sliced)

Ÿ 3 tsp extra virgin olive oil

Ÿ 1/4 cup onion (sliced)

Ÿ 1/2 cup green bell pepper (sliced)

Ÿ 1/2 cup mushrooms (sliced)

Ÿ 1 1/2 Tbs tamari

Ÿ 1/4 cup chicken broth

Ÿ 4 Ezekiel wraps

PREPARATION

Ÿ Cook brown rice according to package directions.

Ÿ Heat black beans in a small pan over medium heat. In a skillet, cook

chicken for 7 minutes in extra virgin olive oil on medium heat.

Ÿ Add onions, green bell peppers, mushrooms to the skillet along with

tamari and chicken broth. Cover with a lid and cook for 10 minutes.

Ÿ Remove lid, add the rice, and cook an additional 5 minutes. Stuff

ingredients into Ezekiel wraps. Serves 2.

CHICKEN FA JITAS



INGREDIENT

Ÿ 1 head cauliflower

Ÿ 1 tablespoon olive oil

Ÿ ½ teaspoon fennel seed

Ÿ ¼ teaspoon cumin seed

Ÿ 1 yellow onion,

Ÿ finely chopped ¼ teaspoon sea salt

PREPARATION

Ÿ Grate the cauliflower over a mixing bowl to form the “rice.”

Ÿ Heat oil in a large skillet over medium-high heat.

Ÿ Cook fennel and cumin seeds for 2-3 minutes. Add onion and

cook until it is translucent, about 5 more minutes.

Ÿ Reduce heat to medium-low. Add cauliflower rice and stir to

combine.

Ÿ Cook for 5-7 minutes or until rice is at desired texture. Stir in

salt.

Ÿ Serving Suggestion: Serve with Chicken Tikka Masala.

CAULIFLOWER RICEPrep Time: 20 Minutes Calories: 158 Calories (APPROX) Serves: 1



For more recipes, check out the

Staple Meals, Breakfast Ideas,

Salad Recipes and Smoothies Cookbook.



intercontinental - weight loss cookbook...be adventurous. try some of these meals at home and i can...

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