meat-fish-chicken - weight loss cookbook - … · your weight loss journey if you combine it...

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MEAT – CHICKEN – FISH

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The Niger ian Weight Loss Cookbook

MEAT – CHICKEN – FISHWEIGHT 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:

Ÿ Peel the outer skin of your chicken

Ÿ Trim away the fatty part of your red beef.

Ÿ 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

INGREDIENTS:

Ÿ 1 kg of Meat (beef, Chicken, Pork etc)

Ÿ 2 Maggi Seasoning cube

Ÿ 2 tablespoons of curry

Ÿ 2 tablespoons of thyme

Ÿ 2 Medium Sized Onions

Ÿ Salt

PREPARATION

Ÿ 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.

Ÿ At this time, do not add the salt. We want the seasoning to enter into

your meat first.

Ÿ 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)

HOW TO SEASON YOUR MEAT





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).

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.

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....

Ÿ 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.

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.

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.

INGREDIENT

Ÿ ¼ cup of groundnut or kuli kuli (blended)

Ÿ ¼ cup of garlic powder

Ÿ ¼ cup of ginger powder

Ÿ ¼ cup of grounded pepper

Ÿ ¼ cup of onion poder

Ÿ 1 tablespoon of salt

PREPARATION:

Ÿ Add all the ingredient together thoroughly and store in an air

tight jar.

SUYA SPICE



Prep Time: 15 Minutes Calories: 50 Calories Serves: 20 (use twenty times)

INGREDIENT

Ÿ 1 tablespoon of the suya spice mix

Ÿ 200 gram of suya (thinly sliced)

Ÿ 1 cup of chopped onion

Ÿ 1cup of chopped tomatoes

PREPARATION

METHOD 1

Ÿ Preheat your oven to 200’C and line your oven tray with

aluminium foil and set to the side.

Ÿ 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.

Ÿ Mix the cooked beef with chopped tomato and onion and add

a little bit of suya spice to serve and enjoy.

BEEF SUYAPrep Time: 25 minutes Calories: 400 calories (APPROX) Serves: 5



INGREDIENT

Ÿ 1 tablespoon of the suya spice mix

Ÿ 200 gram of suya (thinly sliced)

Ÿ 1 cup of chopped onion

Ÿ 1cup of chopped tomatoes

PREPARATION

METHOD 2:

Ÿ If you don’t have the use of an oven, what you can also do is to

parboil your meat.

Ÿ 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.

Ÿ Then mix the pan fried beef with chopped tomato and Onion.

And serve and enjoy.

BEEF SUYA (METHOD 2)Prep Time: 25 minutes Calories: 400 calories (APPROX) Serves: 5



INGREDIENT

Ÿ 1/2 sized Beef

Ÿ 1 Green and Red Bell Pepper

Ÿ 1 chopped medium onions

Ÿ 1 tablespoon of Olive Oil

Ÿ toothpick (1 packet)

Ÿ Fresh tomatoes (the hard one)

Ÿ Salt to taste and seasoning

Ÿ Garlic

PREPARATION

Ÿ 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.

Ÿ Prepare your bell pepper, tomatoes, onion and garlic by washing and slicing

them into small bits.

Ÿ 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.

Ÿ 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)

Ÿ Serve & Enjoy as a snack or side dish to a full course meal.

BEEF KEBAB



Prep Time: 25 Minutes Calories: 110 per stick (APPROX) Serves: 3

INGREDIENT

Ÿ 1-10 medium pieces of boiled chicken

Ÿ 1 cup of chopped bell pepper (Tatashe)

Ÿ 1 cup of chopped cabbage

Ÿ ¼ cup of onion

Ÿ 1 teaspoon olive oil or coconut

PREPARATION

Ÿ Place a large fry pan or skillet on medium heat.

Ÿ 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.

Ÿ Add salt and seasoning for taste.

Ÿ Serve and enjoy with local brown rice or on it’s own.

CHICKEN STIR FRY



Prep Time: 15 Minutes Calories: 375 Calories (APPROX) Serves: 1

INGREDIENT

Ÿ 1 whole Tilapia/Croaker Fish

Ÿ 1 teaspoon thyme

Ÿ Grounded chilli pepper

Ÿ Garlic Powder (Optional)

Ÿ 1 tablespoon of vegetable oil

Ÿ Salt and seasoning for taste

Ÿ Aluminium foil

PREPARATION

Ÿ 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.

Ÿ 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 FISHPrep Time: 40 Minutes Calories: 430 Calories (APPROX) Serves: 1



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.

Ÿ 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

INGREDIENT

Ÿ 5 - 10 pieces of chicken (skin peeled)

Ÿ 2 cloves of garlic

Ÿ Medium sized onions

Ÿ 1 tablespoon of basil leaves (Efinrin)

Ÿ 4 scotch bonnet pepper

Ÿ Grounded pepper

Ÿ 1 lemon

PREPARATION

Ÿ 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.

Ÿ 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

HOT CHICKEN PIRI PIRI Prep Time: 50 Minutes Calories: 285 Calories (APPROX) Serves: 1



INGREDIENT

Ÿ 1-4 cut pieces of croakers/ Titus fish fillets

Ÿ 1 cup of coconut Milk

Ÿ 2 tablespoon of curry powder

Ÿ Salt & thyme to taste

Ÿ Green peas

PREPARATION

Ÿ Wash your fish and marinate it like I showed you at the

beginning of this cook book.

Ÿ 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.

Ÿ 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!

FISH CURRYPrep Time: 40 Minutes Calories: 321 Calories (Per serving APPROX)

Serves: 2



For more recipes, check out the

Staple Meals, Breakfast Ideas,

Salad Recipes and Smoothies Cookbook.



meat-fish-chicken - weight loss cookbook - … · your weight loss journey if you combine it...

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