arlenesway.com.au Loose weight with Arlene Normand

December 5, 2017

Message

Filed under: Messages — Arlene @ 4:54 am

A sense of “normal” is important when you are altering your lifestyle to eat and exercise properly.

 

Learning a sense of portion is essential.  If you are working on losing weight you may be familiar with the suggestion that you try serving up your meals on smaller plates or bowls to trick yourself into thinking you are actually eating a more substantial portion.  University of Pennsylvania researchers have confirmed the psychological basis for that tip in a series of experiments including one in which they varied the size of the scoop with which unwitting subjects helped themselves to M&Ms. The bigger the scoop, the more chocolate was taken, an example of what the researchers termed ‘unit bias’, or the tendency for us to eat what is culturally accepted as the right portion size.  Australians eat too much, so be wary of the quantity you put on your plate, or you eat at restaurants.  Too much has become normal.

 

Exercise to feel good and relax!  Such great weather, make the most of it!

 

Chicken Recipes

Filed under: Chicken,Messages — Arlene @ 4:43 am

Apricot chicken

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate

1/2 cup plain flour

1kg (8 pieces) skinless chicken cutlets or drumsticks, trimmed

2 tablespoons olive oil

1 large brown onion, peeled, cut into thin wedges

2 garlic cloves, crushed

1 tablespoon Moroccan seasoning blend

405ml can apricot nectar

1/2 cup Large Dried Apricots

1 cup couscous

1/3 cup flat-leaf parsley leaves, chopped

Method

Place flour and salt and pepper in a shallow dish. Lightly coat chicken pieces in seasoned flour, shaking off excess.

Heat 1 tablespoon oil in a deep, large, heavy-based frying pan over medium heat. Cook chicken, in batches, for 2 to 3 minutes each side or until golden. Transfer to a plate. Repeat with remaining chicken and oil. Cover and set aside.

Add onion and garlic to frying pan. Cook, stirring occasionally, for 3 to 4 minutes or until tender. Sprinkle Moroccan seasoning over onion and stir until well combined.

Stir in apricot nectar. Bring to the boil. Reduce heat to low. Return chicken to frying pan. Cover with a lid or double piece of foil. Cook for 20 minutes. Remove cover and add apricots, pushing them into the sauce. Cook, uncovered, for a further 20 to 25 minutes or until chicken is cooked through and sauce has thickened.

Meanwhile, place couscous in a heatproof bowl. Pour over 1 cup boiling water. Cover. Stand for 5 minutes or until water has been absorbed. Stir with a fork to separate grains. Spoon couscous onto plates. Spoon over chicken and sauce and sprinkle with parsley. Serve.

 

Asian-style chicken salad

Ingredients (serves 4)              1 serve = 1 protein

1L (4 cups) water

1 brown onion, halved

2 single chicken breast fillets

1 carrot, peeled, cut into matchsticks

150g snow peas, trimmed, thinly sliced

1 red capsicum, deseeded, thinly sliced

1/2 wombok (Chinese cabbage),hard core removed, finely shredded

3 green shallots, ends trimmed, thinly sliced diagonally

1/2 cup fresh coriander leaves

2 tbs fresh lime juice

1 tbs fish sauce

2 tsp brown sugar

1 fresh red chilli, deseeded, chopped

Method

Place water, onion and chicken in a saucepan over medium heat. Bring to the boil. Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.

Place carrot and snow peas in a bowl. Cover with boiling water. Set aside for 1 minute or until bright green and tender crisp. Refresh under cold running water.

Shred chicken. Place chicken, carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl. Combine lime juice, fish sauce, sugar and chilli in a jar. Pour over salad and combine. Divide among serving bowls to serve.

 

ASPARAGUS CHICKEN SALAD

4 x 50g pita pockets                                                                        olive oil spray

1 teaspoon lemon pepper seasoning                                          200g green beans, halved

2 bunches asparagus, coarsely chopped                                  1/3 cup frozen green peas

1 small red onion, thinly sliced                                                  1 cup firmly packed parsley leaves

1/2 cup semi-dried tomatoes, sliced                                          1/4 cup fat free Italian dressing

2 tablespoons olive oil                                                                   500g chicken tenderloins

  1. Split bread in half horizontally. Spray cut-side lightly with oil; sprinkle evenly with seasoning. Place in a single layer onto oven trays.
  2. Cook in a hot oven, 200oC, for about 10 minutes, or until crisp.
  3. Meanwhile, boil, steam or microwave beans, asparagus and peas separately until tender; drain. Rinse under cold water; drain well.
  4. Combine beans, asparagus, peas, onion, parsley, tomatoes and dressing in a large bowl; toss until combined.
  5. Cook chicken on a heated, oiled grill plate until browned all over and tender. Stand chicken for 5 minutes; slice thickly.
  6. To serve, divide bread evenly among plates. Top with salad mixture then chicken.

SERVES 4                                          1 serve = 1 protein, 2 carbohydrates

 

Balsamic vinegar chicken

Ingredients (serves 4)                                    1 serve = 1 protein

2 small (about 1kg each) chickens      1 bunch coriander

4 garlic cloves, crushed                       1 to 2 long green chillies, chopped

1/4 cup olive oil                                  1/3 cup balsamic vinegar

Green salad and lime wedges, to serve

Method

Cut chickens in half lengthways. Remove and discard back bones (you can ask a butcher to do this for you). Using a sharp knife, make a few cuts across each chicken. Place into a large glass or ceramic dish.

Wash coriander leaves, stems and roots. Dry well. Roughly chop leaves, roots and stems. Place into a food processor with garlic and chillies. Process until finely chopped. Add oil and vinegar. Process until combined. Season with salt and pepper. Pour mixture over chicken. Rub to coat. Cover. Refrigerate for at least 4 hours, or overnight if time permits.

Remove chicken from fridge 20 minutes before cooking to bring back to room temperature. Preheat barbecue grill on high heat. Reduce heat to low. Place chicken, skin-side down, onto grill. Cover with barbecue hood or a large baking dish. Cook for 15 minutes. Turn. Cook, covered, for a further 12 to 15 minutes or until just cooked through. Remove from heat. Cover loosely with foil. Stand for 10 minutes. Serve with salad and lime wedges.

 

 

Barbecue chicken skewers

Ingredients (serves 6)              1 serve – 1 protein; ½ carbohydrate

1 x 225g can pineapple pieces in natural juice, strained, juice reserved

2 tbs tomato sauce                              1 tbs soy sauce

1 garlic clove, crushed                        1 red capsicum, cut 2cm pieces

4 shallots, ends trimmed, cut into 3cm pieces

12 (about 800g) chicken tenderloins, cut into thirds crossways

Olive oil spray

Method

Combine the pineapple juice, tomato sauce, soy sauce and garlic in a bowl. Add chicken and turn to coat. Cover and place in the fridge for 1 hour to marinate.

Thread the capsicum, shallot, pineapple and chicken alternately onto skewers. Spray lightly with olive oil spray.

Preheat a barbecue flat plate or a large frying pan on medium-high. Cook, turning occasionally, for 10 minutes or until golden. Serve.

Notes & tips

You will need to soak 12 bamboo skewers in cold water for 15 minutes for this recipe.

Allow 1 hour marinating time.

 

Barbecued chicken in Lime Chilli Marinade

4 single skinless chicken breasts (600g)

Cooking oil spray

2 Tablespoons chopped fresh coriander

1 lime

Lime Chilli Marinade

1/3 cup limejuice

1 clove garlic

2 teaspoons grated fresh ginger

1 Tablespoon low-salt soy sauce

1 small fresh red-chilli, finely chopped

2 spring onions, chopped

Combine all ingredients in bowl; mix well.

 

Pound chicken fillets with a mallet to an even thickness.  Combine chicken and marinade in bowl, cover, refrigerate several hours or overnight.

Drain chicken; discard marinade.  Heat barbecue or griddle pan, coat with cooking spray, add chicken, cook on both sides until browned and tender.  Sprinkle with coriander, serve with lime wedges.

 

Serves 4                1 serve = 1 protein

 

Barbecue marinated chicken fillets

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbs

4 small chicken fillets

1/2 cup smoky barbecue sauce

500g Desiree potatoes, cut into 2cm pieces

3 corn cobs, peeled, washed

2 zucchini, trimmed, sliced lengthways into strips

1 tablespoon olive oil

2 garlic cloves

1/2 cup flat-leaf parsley leaves, chopped

125g punnet cherry tomatoes

Method

Cut each chicken fillet in half through the centre to form 2 thinner fillets. Place into a ceramic dish. Pour over barbecue sauce. Turn to coat. Cover. Refrigerate for 30 minutes, if time permits. Heat barbecue plate and grill on medium-high heat.

Meanwhile, wash potatoes. Place into a microwave-safe dish. Cover. Microwave on HIGH (100%) power for 5 minutes. Drain well.

Place corn onto a microwave-safe plate. Cover. Cook for 6 minutes or until tender. Drain. Slice corn into 3cm-thick pieces. Place corn, potatoes and zucchini into a large bowl. Add oil, garlic, parsley, and salt and pepper. Toss to coat.

Cook potatoes, corn and zucchini on barbecue plate for 4 to 5 minutes, turning frequently, or until golden. Add tomatoes. Cook for 3 minutes or until warmed through.

Cook chicken on grill plate for 2 minutes each side or until just cooked through. Serve chicken with barbecued vegetables

 

Chargrilled moroccan chicken with roast carrot and chickpea salad

Ingredients                                                     Serves 4 (1 serve = 1 protein, 1 carbohydrate)

2 bunches baby (Dutch) carrots, trimmed, scrubbed  1 1/2 tablespoons olive oil

4 x 120g skinless chicken breast fillets                      1 tablespoon sumac (see note)

2 tablespoons white wine vinegar                               1 garlic clove, crushed

1 teaspoon honey                                                        2 x 400g cans chickpeas, rinsed, drained

1/2 cup (80g) sunflower seeds, toasted                      1 cup flat-leaf parsley leaves

Method

Preheat the oven to 180C. Spread the carrots on a baking tray in a single layer. Season, then drizzle over 1 tablespoon oil and 2 tablespoons water. Roast for 10-12 minutes until the carrots soften slightly.

Meanwhile, lightly oil a chargrill pan with the remaining olive oil. Heat over medium-high heat. Season the chicken with sea salt and freshly ground black pepper and rub with the sumac. Cook for 3-4 minutes each side until browned.

Remove the tray from the oven, turn the carrots then place the chicken on top. Roast for a further 10-12 minutes until the chicken is cooked through.

Step 4

Whisk the vinegar, garlic and honey together in a large bowl. Season, then add chickpeas, sunflower seeds, parsley and carrots and toss to combine. Divide salad among plates, then top with the chicken

 

Chargrilled Chicken with Warm Tomato Salad

4 breast fillets (120g each)                  2 Tblsp lime juice

¼ cup sweet chilli sauce                     2 cloves garlic, crushed

4 fresh kaffir lime leaves, shredded            1 Tblsp oil

2 medium brown onions, sliced thickly      2 Tblsp red wine vinegar

¼ cup sugar (55g)                         2 Tblsp sweet chilli sauce, extra

¼ cup water                                   ¼ cup orange juice

6 medium egg tomatoes cut in wedges      3 shallots sliced thickly

1 Tblsp bottled jalapeno chillies, chopped coarsely

 

Combine chicken, juice, sauce, garlic and leaves in large bowl; toss to coat chicken in mixture.

Heat oil in large saucepan; brown onion, stirring, until just softened. Add vinegar and sugar; cook, stirring, 2 minutes. Stir in extra sauce, the water and juice; add tomato and chilli, stir until heated through.

Cook drained chicken, in batches, on heated oiled grill plate (or grill or bbq) until browned both sides and cooked through.  Cover to keep warm.

Serve chicken on warm tomato salad; top with green onion.

 

Serves 4         1 serve = 1 protein.

 

Chicken, artichoke and rocket salad (low-fat)

Ingredients (serves 4)                        1 serve = 1 protein

Juice of 1 lemon

2 garlic cloves, crushed

1/3 cup (80ml) extra virgin olive oil

4 boneless chicken breast fillets

300g marinated artichokes, drained, quartered

2 tbs balsamic vinegar

2 tsp Dijon mustard

2 cups wild rocket

1/4 cup shaved parmesan

Lemon wedges, to serve

Method

Combine the lemon juice, garlic and 2 tablespoons of the oil in a non-metallic dish. Add the chicken fillets and coat with the marinade, then cover with plastic wrap and leave in the fridge for 30 minutes.

Preheat the oven to 180°C and lightly grease a baking tray.

Heat a chargrill or heavy-based frypan over high heat and cook the chicken for 3-4 minutes, turning once, until charred and nearly cooked through. Remove, place on the baking tray and cook in the oven for a further 5 minutes.

While the chicken is in the oven, place the artichokes on the chargrill or in the pan for 1-2 minutes, turning once, until lightly charred. Place in the oven to keep warm.

Mix together the remaining oil, balsamic vinegar and mustard, and season well. Remove the chicken and artichokes from the oven, allow the chicken to rest for a few minutes, then thickly slice.

Place the rocket in a large bowl with the chicken and artichokes, then toss together with the balsamic dressing. Divide between plates, scatter with shaved parmesan and serve with lemon wedges.

 

Chargrilled moroccan chicken with roast carrot and chickpea salad

Ingredients                                         Serves 4, 1 serve = 1 protein, 1 carbohydrate

2 bunches baby carrots, trimmed, scrubbed

1 1/2 tablespoons olive oil

4 x 120g skinless chicken breast fillets

1 tablespoon sumac

2 tablespoons white wine vinegar

1 garlic clove, crushed

1 teaspoon honey

2 x 400g cans chickpeas, rinsed, drained

1/2 cup (80g) sunflower seeds, toasted

1 cup flat-leaf parsley leaves

Method

Step 1

Preheat the oven to 180C. Spread the carrots on a baking tray in a single layer. Season, then drizzle over 1 tablespoon oil and 2 tablespoons water. Roast for 10-12 minutes until the carrots soften slightly.

Step 2

Meanwhile, lightly oil a chargrill pan with the remaining olive oil. Heat over medium-high heat. Season the chicken with sea salt and freshly ground black pepper and rub with the sumac. Cook for 3-4 minutes each side until browned.

Step 3

Remove the tray from the oven, turn the carrots then place the chicken on top. Roast for a further 10-12 minutes until the chicken is cooked through.

Step 4

Whisk the vinegar, garlic and honey together in a large bowl. Season, then add chickpeas, sunflower seeds, parsley and carrots and toss to combine. Divide salad among plates, then top with the chicken.

 

 

CHICKEN NOODLE SALAD

500g breast chicken fillets                        1 teaspoon Chinese five spice

1 x 200g hokkien noodles                          500g broccoli florets

1 medium red capsicum thinly sliced

115g packet fresh baby corn, halved lengthways

2 sticks celery, sliced                                4 spring onions, sliced

DRESSING

1/2 cup honey soy dressing

  1. Rub chicken fillets with five spice. Heat an oiled grill pan; add chicken, in a single layer, cook on both sides, until browned and cooked through. Remove from pan; cut into thin slices.
  2. Place noodles in a bowl; cover with boiling water. Drain well.
  3. Boil or steam broccoli until tender; drain well. Rinse under cold water; drain well.
  4. Combine chicken, noodles, broccoli, capsicum, corn, celery and spring onions in a large bowl. Add dressing; toss well.

Serves 4                    1 serve = 1 protein, 2 carbohydrates

 

 

CHICKEN RISSOLES

500g minced chicken                                                  2 cloves garlic, crushed

3 teaspoons finely grated lemon rind                         3/4 cup chopped fresh dill, chopped

6 spring onions, finely sliced                                      1 cup spiral pasta

1 red capsicum, quartered                                           cooking oil spray

2 tablespoons drained baby capers                             1 x 100g packet baby rocket leaves

1/4 cup lemon juice                                                     salt and pepper to taste

  1. Combine chicken, garlic, 1 teaspoon of the rind, half the dill and spring onions in a bowl. Using wet hands, shape chicken mixture into 8 rissoles. Cover; refrigerate for 30 minutes.
  2. Add pasta to a large pan of boiling, salted water; boil, uncovered, until just tender; drain.
  3. Cook capsicum on a heated, oiled grill pan until browned all over and tender. Stand for 5 minutes; slice thinly. Add rissoles to pan; cook on both sides until browned and cooked through.
  4. Combine warm pasta, capsicum, oil, capers, rocket, juice and remaining rind, dill and spring onions in a bowl. Season with salt and pepper.
  5. Serve rissoles on pasta mixture.

Serves 4                                              1 serve = 1 protein, 1 carbohydrate

 

 

Chicken with dates and couscous

Ingredients (serves 6)                                       1 serve = 1 protein, 2 carbohydrates

2 red onions

3 cloves garlic

6 chicken thigh fillets

1 Tblsp olive oil

8 fresh dates

1 tsp ground cumin

1 tsp ground cinnamon, plus 1 pinch extra

1 pinch saffron threads (optional)

400g can chopped tomatoes

250ml (1 cup) chicken stock

1 cinnamon quill

400g (2 cups) instant couscous

20g (1/4 cup) flaked almonds

1 tbs lemon juice

1/4 bunch coriander

Method

Peel onions and garlic, then thinly slice. Cut chicken thighs into thirds. Heat 1 tbs oil in a heavy-based casserole over medium heat. Add chicken and cook for 2 minutes each side or until browned. Transfer to a plate.

Return casserole to medium heat. Add onions, garlic and 1 tsp salt, and cook, stirring, for 5 minutes or until softened. Meanwhile, cut dates in half, remove seeds, then thinly slice. Add cumin, ground cinnamon and saffron, if using, to onion mixture and cook, stirring, for 1 minute or until fragrant. Return chicken to casserole with tomatoes, stock, cinnamon quill and half the dates. Bring to a simmer, then cook, partially covered with a lid, for 15 minutes or until the chicken is cooked through.

Meanwhile, fill a kettle and bring to the boil. Place couscous in a bowl. Pour over 400ml boiling water, stir to combine, then cover tightly with plastic wrap. Set aside for 10 minutes or until water is absorbed.

Heat remaining 1 tbs oil in a pan over medium heat. Add remaining dates and almonds, and cook, tossing, for 3 minutes or until almonds are toasted. Stir in the lemon juice and extra ground cinnamon.

Fluff couscous with a fork, then divide among plates with chicken. Tear leaves from coriander, then scatter over chicken with almond mixture to serve.

 

Chicken noodle soup

Ingredients (serves 4)                                   

3 tsp extra virgin olive oil                                                              1 brown onion, halved, coarsely chopped

1 large carrot, peeled, coarsely chopped                                1 celery stick, trimmed, coarsely chopped

1 dried bay leaf                                                                                 1/2 tsp ground turmeric

6 whole black peppercorns                                                          1kg chicken frames, skin and fat trimmed

2.5L (10 cups) cold water                                                              5 sprigs fresh thyme

5 sprigs fresh continental parsley                                              110g (2/3 cup) frozen peas, thawed

1 carrot, extra, peeled, finely chopped

50g (1/2 cup) short-cut angel-hair pasta (Vetta brand)

2 tsp fresh thyme leaves                                                               Pinch of salt

2 tbs coarsely chopped fresh continental parsley

Method

Heat the oil in a large saucepan over medium-high heat. Add the onion, carrot, celery, bay leaf, turmeric and peppercorns. Cook, stirring occasionally, for 10 minutes or until vegetables soften.

Add the chicken frames, water, thyme and parsley sprigs, and bring to the boil. Reduce heat to low and simmer, partially covered, for 1 hour. Transfer chicken frames to a heatproof bowl and set aside for 10 minutes to cool.

Strain the soup through a fine sieve into a large clean saucepan and discard vegetable mixture. Remove the chicken meat from the bones. Shred the chicken meat.

Bring the soup to a simmer over medium-high heat. Reduce heat to low and add the peas, extra carrot and pasta. Cook, uncovered, for 8 minutes or until pasta is al dente and carrot is tender.

Add the chicken meat and thyme, and stir to combine. Taste and season with salt. Ladle soup among serving bowls. Sprinkle with parsley and serve immediately.

Notes

Chicken frames are available from the poultry cabinet or deli of selected Woolworths stores.

 

 

 

Chicken & bean salad

Ingredients (serves 4)              1 serve = 1protein, 1 crabohydrate

2 tbs fresh lemon juice              2 tsp olive oil

1 garlic clove, crushed              3 tsp sumac

400g chicken tenderloins                    400g kipfler potatoes, peeled

250g green beans, topped                   90g (1/3 cup) Dairy Farmers Lite Yoghurt

1/2 red onion, cut into thin wedges      1 cup fresh mint leaves

1 tbs chopped pistachio kernels

Method

Combine the lemon juice, oil, garlic and 1 teaspoon of sumac in a shallow glass or ceramic bowl. Add the chicken and stir to coat. Cover and place in the fridge for 10 minutes to marinate.

Cook the potatoes in a steamer basket over a saucepan of simmering water for 10 minutes or until tender. Add the beans in the last 2 minutes of cooking. Refresh under cold running water. Drain.

Combine the yoghurt and remaining sumac in a small bowl.

Cut the potatoes into 2cm-thick slices. Place in a bowl. Add the beans, onion and mint. Season with pepper. Combine.

Preheat a barbecue grill or chargrill on high. Cook the chicken for 2 minutes each side or until lightly charred and cooked through.

Divide the potato mixture and chicken among serving plates. Top with the yoghurt mixture and pistachio to serve.

 

Chicken cacciatore

Ingredients (serves 6)                                    1 serve = 1 protein

1 tablespoon olive oil                                     1.4kg whole chicken, cut into large pieces (see note)

1/2 cup dry white wine                                  737g jar oven-roasted garlic and onion pasta sauce

1 cup chicken stock                                         1/2 cup pitted kalamata olives

250g green beans, trimmed

Method

Heat oil in a large saucepan over medium heat. Add chicken. Cook, in batches, for 2 to 3 minutes each side or until browned. Transfer to a plate.

Add wine to pan. Cook for 1 minute. Add sauce and stock. Return chicken to pan. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 20 minutes or until chicken is almost cooked through. Remove cover. Cook, uncovered, for 35 minutes or until chicken is cooked through and sauce has slightly thickened, adding olives for last 5 minutes.

Meanwhile, cook beans in a saucepan of boiling water for 4 minutes or until just tender. Drain.

Serve chicken mixture with beans.

Notes

Rinse chicken. Pat dry with paper towel. Using kitchen scissors, cut backbone from chicken. Cut chicken into  6  pieces.

 

 

 

Chicken & cauliflower curry

Ingredients (serves 4)              1 serve = 1 protein 2 carbohydrates

1 tsp olive oil

1 brown onion, cut into thin wedges

3 (450g) desiree potatoes, washed, unpeeled, cut into 2cm pieces

300g piece cauliflower, cut into small florets

50g sachet Indian chicken madras curry

400g can diced tomatoes

1/2 cup (125ml) light coconut milk

500g chicken breast fillets, trimmed, cut into 2cm cubes

1/2 cup (80g) frozen peas

1 1/3 cups (270g) Sunrice basmati rice

1/4 tsp saffron threads

1/2 cup fresh coriander leaves

12 pappadums, cooked following packet directions

1/2 cup mango chutney, to serve

200g low fat natural yoghurt, to serve

Method

Heat the oil in a large non-stick frying pan over a medium heat. Add the onion, potato and cauliflower. Cook, stirring often, for 5 minutes. Add the curry paste and cook, stirring, for 1 minute. Add the tomatoes, coconut milk and 2/3 cup (160ml) of water. Bring to a simmer. Cover and simmer for 15 minutes.

Add the chicken and cook for a further 10 minutes or until the chicken and vegetables are tender. Add the peas and cook for 1-2 minutes.

Meanwhile, place the rice and 3 cups (750ml) of water in a saucepan. Bring to the boil over a high heat. Reduce heat to low and stir in the saffron. Cook, covered, for 10 minutes. Remove from the heat and set aside, covered, for 10 minutes. Use a fork to separate grains.

Top the curry with the coriander leaves. Serve with the saffron rice, pappadums, chutney and yoghurt.

 

 

Chicken tikka

Serve Indian-style chicken and spinach on flour tortillas for dinner tonight and everyone will be asking for more!

Prices available at displayed Coles store, may not be available at other stores or coles.com.au. Specials commence at 7am on start date, but may start before or extend beyond displayed dates. While stocks last. We reserve the right to limit sale quantities. Multi save price only available when purchased in the multiples specified.

Prices accurate as at: 09/04/2017

Ingredients

  • 750g diced chicken breast
  • 260g (1 cup) low-fat natural yoghurt
  • 3cm-piece fresh ginger, peeled, grated
  • 3 garlic cloves, crushed
  • 2 teaspoons Sharwood’s tandoori curry paste
  • 1 teaspoon garam masala
  • 1/2 teaspoon hot chilli powder
  • 60ml (1/4 cup) fresh lemon juice
  • Salt & freshly ground pepper
  • 2 bunches English spinach, ends trimmed, washed, dried
  • 12 round (15cm-diameter) flour tortillas
  • Fresh coriander leaves, to serve
  • Lemon wedges, to serve

Method

Step 1

Place the chicken in a glass or ceramic bowl. Add the yoghurt, ginger, garlic, curry paste, garam masala, chilli powder and lemon juice and toss to combine. Season with salt and pepper. Cover with plastic wrap and place in the fridge for 1 hour to develop the flavours.

Step 2

Place the chicken mixture in a saucepan over low heat and cook, stirring occasionally, for 15 minutes or until just cooked.

Step 3

Preheat a chargrill pan on high. Use a large slotted spoon to transfer one-quarter of the chicken mixture to the pan and cook for 1-2 minutes each side or until golden. Repeat, in 3 more batches, with remaining mixture, reheating the pan between batches.

Step 4

Place spinach in a heatproof bowl and pour over boiling water. Drain and refresh under cold running water. Drain well. Squeeze out any excess water.

Step 5

Heat tortillas following packet directions. Divide among serving bowls. Top with spinach, chicken mixture and coriander. Serve with lemon wedges.

 

Chicken tikka masala skewers with coriander dressing

Ingredients (serves 4)                                    1 serve = 1 protein, 2 tsp fat

2 tbs tikka masala paste

1 1/2 cups (420g) thick Greek-style yoghurt

1kg skinless chicken thigh fillets, trimmed, cut into 3cm pieces

1 bunch coriander

2 tsp caster sugar

4cm piece ginger, finely chopped

2 garlic cloves, chopped

1/4 cup (60ml) extra virgin olive oil

Juice of 2 limes

1 telegraph cucumber, thinly sliced

2 tbs sunflower oil

Method

Soak 8 wooden skewers in cold water for 20 minutes.

Meanwhile, combine tikka masala paste with 1 cup (280g) yoghurt and season well. Coat the chicken in the marinade, then cover and refrigerate for 15 minutes.

Place coriander stalks and leaves, sugar, ginger, garlic, olive oil and half the lime juice in a food processor and whiz until a coarse puree. Stir in remaining 1/2 cup (140g) yoghurt. Season. Set aside.

Meanwhile, toss the cucumber with remaining lime juice. Season. Set aside.

Heat sunflower oil in a pan over medium-high heat. Thread chicken onto skewers, then cook, turning, for 8-10 minutes until cooked through.

Serve the skewers with coriander dressing and cucumber salad.

 

 

 

 

chicken and noodle salad

Serves 4                         1 serve = 1 protein, 1 carbohydrate

1 teaspoon peanut oil

2 small red chillies, seeds removed and finely chopped

2 cloves garlic, chopped

? cup (80ml) lime juice

150g vermicelli rice noodles

2 cooked chicken breast fillets, thinly sliced

2 Lebanese cucumbers, thinly sliced

½ cup mint leaves, halved lengthwise

Heat the oil in a small saucepan, add the chilli and garlic and cook for 1 minute. Remove from the heat and stir in the lime juice. Set dressing aside.

Place the noodles in a saucepan of boiling water and cook for 2 minutes or until tender. Drain, rinse under cold water and drain again. Combine with the chicken, cucumber, mint and dressing.

Chicken Florentine

6 tsp plain flour                             ½ tsp salt

¼ tsp freshly ground black pepper      1 tsp olive oil

4 skinless, chicken breast fillets (125g each)

500g fresh spinach, stemmed, or 1 packet frozen leaf spinach

3 tablespoons shredded basil              1 clove crushed garlic

½ cup grated Parmesan cheese

 

On a sheet of greaseproof paper combine flour, salt, and pepper.  Mix well.  Dredge chicken in flour mixture, turning to coat.  Tap off extra mixture.

In a large non-stick frying pan, heat oil over a medium heat.  Add chicken and gently fry, turning once, until cooked through and no longer pink about 12 minutes.  Remove pan from heat, cover and keep warm.

Meanwhile, wash and drain fresh spinach but do not dry.  Place spinach , basil and garlic in a large pan, cover and cook over a medium heat until spinach is wilted, about 2 minutes.  Toss spinach mixture with a fork.

Place spinach mixture on a serving plate, arrange hot chicken on top of spinach and sprinkle with Parmesan cheese.  Serve immediately.

Serves 4                 1 serve = 1 protein

 

Chicken Kumera Stir Fry

 

 

500g chicken thigh fillets, chopped

Cooking oil spray

1 medium (150g) onion, chopped roughly

1 small kumara (250g) chopped

¼ bunch silverbeet (250g) chopped roughly

½ teaspoon sesame oil

1 teaspoon cornflour

1 teaspoon chicken stock powder

1 cup (250ml) water

 

Stir fry chicken, in batches, in heated oiled wok or large pan until browned all over. Add garlic, onion, kumara, stir fry until kumara is just tender. Return chicken in same pan with silverbeet, sesame oil and blended cornflour, stock powder and water; stir over heat until mixture boils and thickens.

 

CHICKEN MELON SALAD

4 x 125g chicken breast fillets                           1 teaspoon sesame oil

½ teaspoon garam masala                                 100g mixed baby lettuce leaves

1/2 rockmelmon, peeled, sliced                         1 nashi pear, sliced

50g snow peas, trimmed, sliced lengthways

DRESSING

½ cup low fat plain yoghurt                               ¼ cup orange juice

1 teaspoon honey                                              ½ teaspoon curry powder

salt and pepper to taste

  1. Place chicken on an oven tray; brush with oil, sprinkle with garam masala.
  2. Grill chicken, on both sides, until tender and cooked through. Cut chicken into thick slices.
  3. DRESSING. Combine all ingredients in a screw-top jar; shake well.
  4. Combine chicken, lettuce leaves, rockmelon, nashi pear and snow peas in a bowl. Add Dressing; toss until combined.

SERVES 4                                                        1 serve = 1 protein

 

 

 

CHICKEN MUSHROOM STIR-FRY

Cooking oil spray                                            500g chicken breast fillets, chopped

1 clove garlic, crushed                                    150g beans, chopped

200g small button mushrooms, quartered      2 cups chopped Chinese cabbage

2 tablespoons teriyaki sauce                           1 tablespoon Chinese barbecue sauce

2 tablespoons water

  1. Spray a heated non-stick wok or pan with oil; add chicken, in batches, stir-fry until browned. Remove from wok.
  2. Add garlic and beans; stir-fry for 1 minute. Add mushrooms and cabbage; stir-fry for 1 minute. Return chicken to wok with combined sauces and water; stir-fry until chicken is heated through.

Serves 4                                                          1 serve = 1 protein

 

Chicken stir-fry

Ingredients (serves 1)                                               1 serve = 1 protein, 2 carbohydrates

65g (1/3 cup) Jasmine rice                                          1 tsp peanut, vegetable or light olive oil

150g chicken tenderloins, sliced                                 1 tbs salt-reduced soy sauce

1 tbs mango ginger chutney                                        1 tbs water

1/2 small red capsicum, cut into thin strips                1 small zucchini, cut into thin strips

40g snow peas, topped

Method

Cook the rice following packet directions. Drain and keep warm. Heat 2 tsp of the oil in a wok or frying pan over high heat until hot. Add the chicken and stir- fry tossing frequently, for about 2-3 minutes or until just tender. Transfer chicken to a plate. Combine the soy sauce, chutney and water and set aside.

Heat the remaining 2 tsp of oil in wok over medium-high heat and stir-fry the capsicum, zucchini and snow peas for 3-5 minutes or until tender.

Add the soy sauce mixture to the wok with the chicken and toss over high heat until the sauce has thickened. Serve with the cooked rice.

 

 

Chicken and Vegetable Stir fry        Serves 4 1 serve = 1 protein

4 breast fillets, sliced                          1/3 cup soy sauce

200g broccoli, chopped            1 Tblsp oil

150g green beans, sliced           1 small red capsicum, sliced

1 medium zucchini sliced          100g snow peas

1 tablespoon cornflour              2 tablespoon water

440g can unsweetened pineapple pieces

Combine chicken and sauce in bowl, mix well.  Boil, steam or microwave broccoli until just tender, drain.

Heat oil in large pan or wok, add undrained chicken, stir fry until lightly browned.  Add beans, pepper and zucchini, stir-fry 2 minutes.  Stir in broccoli, snow peas, undrained pineapple, bended cornflour and water.  Stir until mixture boils and thickens slightly.

 

 

Chilli chicken stir-fry

1 1/2 tablespoons peanut oil                                                       500g chicken stir-fry strips

2 garlic cloves, crushed                                                                  3cm piece ginger, peeled, finely grated

4 green onions, cut diagonally into 3cm lengths                  1 long red chilli, deseeded, finely chopped

1 bunch choy sum, trimmed, chopped                                    2 tablespoons oyster sauce

1/3 cup unsalted roasted cashew nuts                                    1/2 cup  basil leaves , torn

steamed basmati rice, to serve

Step 1

Heat a wok over high heat until hot. Add 2 teaspoons oil. Swirl to coat. Add half the chicken. Stir-fry for 2 to 3 minutes or until browned. Transfer to a bowl. Repeat with 2 teaspoons oil and remaining chicken strips.

Step 2

Add remaining 2 teaspoons oil to wok. Swirl to coat. Add garlic, ginger, onions and chilli. Stir-fry for 30 seconds. Add choy sum. Stir-fry for 1 minute or until bright green.

Step 3

Return chicken to wok with oyster sauce. Stir-fry for 1 minute or until combined. Stir through cashews and basil. Serve with steamed rice.

Serves 4                                                                                               1 serve = 1 protein

 

 

Comforting chicken and vegetable soup

Chicken soup is a great-tasting comfort food that makes you feel better if you’re a bit under the weather. Serves 4                1 serve = 1 protein, 1 carbohydrate

Ingredients

3 cloves garlic                                    1 onion

2 teaspoons olive oil                           1/2 teaspoon white pepper

1 litre chicken stock                           2 skinless chicken breasts

1 potato                                   1 kumara

1 carrot                                    1 cup broccoli, chopped

1 cup chopped spinach             1/2 cup small pasta such as macaroni or orzo

1 tablespoon basil pesto

Method

Chop the onion and garlic and cut the carrot, potato and kumara into 2cm dice. Gently fry the onion and garlic for a few minutes until soft. Add the carrot, potato and kumara and fry for 10 minutes or so. Add the stock and pepper and bring to the boil. Add the chicken breasts to the pot and simmer for 10-15 minutes, until the chicken is cooked. Remove the chicken from the pot and leave to cool for a few minutes. Add the broccoli, pasta and spinach to the pot and bring back to the boil. Shred the chicken breasts and add the meat back into the pot. Cook until the pasta is done and the broccoli is tender but still has its green colour. Remove from the heat, add the pesto and stir through. Season with salt and pepper.

 

 

CHICKEN NOODLE SOUP

2 x 125g chicken breast fillets    2 tsp cracked black pepper

1 clove garlic, crushed         2 teaspoons finely grated fresh ginger                        1 Tblsp sweet chilli sauce   cooking oil spray                  

2 litres chicken stock           2 teaspoons soy sauce

1 teaspoon brown sugar       100g cellophane noodles

½ cup bean sprouts              ¼ cup chopped fresh coriander

2 spring onions, thinly sliced

  1. Combine chicken, pepper, garlic, ginger and sauce in a bowl. Cover; refrigerate for 30 minutes.
  2. Spray a heated pan with cooking oil. Add chicken, cook until browned on both sides and almost cooked through. Cool; then slice thinly.
  3. Combine stock, sauce and sugar in a large pan; bring to boil. Add noodles and simmer, uncovered, for about 2 minutes or until tender. Return chicken to soup; stir over heat until hot.
  4. Serve soup topped with bean sprouts, chopped coriander and spring onions.

Serves 4         1 serve = ½ protein, 1 carbohydrate

 

CHICKEN MUSHROOM STIR-FRY

Cooking oil spray                              500g chicken breast fillets, chopped

1 clove garlic, crushed                       150g beans, chopped

200g small button mushrooms, quartered     2 cups chopped Chinese cabbage

2 tablespoons teriyaki sauce                         1 tablespoon Chinese barbecue sauce

2 tablespoons water

  1. Spray a heated non-stick wok or pan with oil; add chicken, in batches, stir-fry until browned. Remove from wok.
  2. Add garlic and beans; stir-fry for 1 minute. Add mushrooms and cabbage; stir-fry for 1 minute. Return chicken to wok with combined sauces and water; stir-fry until chicken is heated through.

Serves 4                                             1 serve = 1 protein

 

 

CHICKEN PESTO

600g chicken tenderloins                     2 tablespoons bottled pesto

1 clove crushed garlic                  1 cup couscous

1 cup boiling water                               2 spring onions, finely chopped

1/2 teaspoon lemon herb seasoning           2 tablespoons chopped fresh basil

150g baby spinach leaves                   

DRESSING

1/3 cup buttermilk                         2 tablespoons chopped fresh basil

1 tablespoon bottled pesto                  1 clove garlic

  1. Combine chicken, pesto and garlic in a bowl. Cover; stand for 30 minutes or refrigerate overnight.
  2. DRESSING. Combine all ingredients in a blender; blend until pureed.
  3. Combine couscous and water in a heatproof bowl. Cover; stand for about 5 minutes or until water is absorbed. Fluff couscous with a fork; stir in spring onions, seasoning and basil.
  4. Heat a lightly oiled grill pan; add chicken, cook for about 2 minutes on each side, or until tender.
  5. Arrange spinach over four plates; divide couscous then chicken over top. Serve drizzled with Dressing.

 

Serves 4                 1 serve = 1 protein, 2 carbohydrates

 

Chicken Salad

300g cooked chicken breast                    1 piece celery chopped

2 sweet gherkins, chopped finely                      1 boiled egg

1 Tblsp low fat mayonnaise                    4 small bread roll (60g each)

  1. Finely chop chicken.
  2. Mix the chicken, celery, gherkins in a bowl. Peel the boiled egg and mash and put into the bowl.
  3. Add the mayonnaise and mix everything well.
  4. Serve on the roll.

 

Serves 4                         1 serve = 1 protein

 

CHICKEN SALAD WITH SALSA

400g chicken tenderloins, well trimmed

1 small red capsicum, chopped

1 small yellow capsicum, chopped

2 sticks celery, sliced

4 spring onions, chopped

2 small tomatoes, sliced

1-cup baby spinach leaves

4 flat mushrooms, sliced

2 tablespoons bottled no oil French dressing

SALSA

1/2 x 420g can mexibeans

1 tablespoon lemon juice

1 tablespoon chopped fresh coriander

  1. Cook chicken tenderloins on a heated, lightly oiled grill pan, on both sides, until cooked through. Remove.
  2. Combine capsicums, celery, spring onions, tomatoes, spinach, and mushrooms and dressing in a large bowl; toss well.
  3. SALSA. Combine all ingredients in a small bowl; mix well.
  4. Serve salad topped with chicken tenderloins and Salsa.

SERVES 4                     1 serve = 1 protein, 1 carbohydrate

 

 

Chicken, spinach and chickpea salad

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate, 2 tsp fat

2 cooked chicken breasts shredded               250g cherry tomatoes, halved

300g can chickpeas, drained, rinsed

1/3 cup flat-leaf parsley leaves, roughly chopped

100g feta cheese, crumbled                          2 Tblsp olive oil

1 lemon, juiced                                   200g baby spinach

crusty bread, to serve

Method

Combine chicken, tomatoes, chickpeas, parsley and feta in a large bowl. Season with black pepper. Toss gently to combine.

Combine oil, 2 tablespoons lemon juice and salt and pepper in a small bowl. Whisk until well combined.

Add spinach to chicken. Drizzle with dressing. Toss to combine. Serve with bread.

 

Chilli chicken & almond stir-fry

Ingredients (serves 4)                       1 serve = 1 protein

1 tbs peanut oil

85g (1/2 cup) blanched almonds

500g chicken breast fillets, thinly sliced

2 garlic cloves, finely chopped

2 tsp finely chopped fresh ginger

2 tsp chilli bean paste

1 tbs oyster sauce

1 tbs light soy sauce

1 tbs dry sherry

4 shallots, ends trimmed, thinly sliced diagonally

Steamed rice, to serve

Method

Heat one-third of the oil in a wok over high heat until just smoking. Add the almonds and stir-fry for 1 minute or until golden. Transfer to a plate.

Heat half the remaining oil in the wok until just smoking. Add half the chicken and stir-fry for 2 minutes or until golden. Transfer to the plate. Repeat with the remaining chicken, reheating the wok between batches.

Heat remaining oil in the wok until just smoking. Add the garlic and ginger, and stir-fry for 1 minute or until soft. Add the chicken, almonds and chilli bean paste, and toss to combine.

Add the oyster sauce, soy sauce and dry sherry to the wok. Stir-fry for 2 minutes or until the sauce thickens. Stir in half the shallot.

Transfer the stir-fry to a serving platter and top with the remaining shallots. Serve with steamed rice.

 

 

Chilli orange baked chicken

Ingredients (serves 8)                                               1 serve = 1 protein

2 garlic cloves, crushed                                              2 tsps finely grated orange rind

1/2 cup orange juice                                                    1 tblspoon Mexican chilli powder

2 teaspoons dried oregano                                          1 teaspoon ground cumin

4 (1kg) chicken thighs on the bone, skin removed     4 (700g) chicken lovely legs

Method

Combine garlic, orange rind, orange juice, chilli, oregano and cumin in a large bowl. Add chicken pieces. Toss to combine. Cover and refrigerate for 4 hours or overnight.

Preheat oven to 200°C/180°C fan-forced. Line a roasting pan with baking paper. Place chicken pieces on a wire rack in roasting pan. Spoon over remaining marinade. Roast, turning occasionally, for 50 minutes or until juices run clear when thickest part is pierced with a skewer. Chilli orange baked chicken Stand, covered, for 10 minutes. Serve.

 

Chilli and Honey Chicken Salad

480g breast fillets, sliced thinly

¼ cup honey

4 red Thai chillies, seeded, sliced thinly

1 Tablespoon grated fresh ginger

500g asparagus, trimmed

2 tablespoons peanut oil

4 green onions, sliced thinly

1 medium green capsicum, sliced thinly

1 medium yellow capsicum, sliced thinly

1 medium carrot, sliced thinly

150g Chinese cabbage, shredded finely

1/3 cup lime juice

 

Combine honey, chicken, chilli and ginger in medium bowl.

Cut asparagus spears in half, boil, steam or microwave until just tender.  Rinse immediately under cold water, drain.

Meanwhile, heat half of the oil in large wk or frying pan; stir-fry chicken, in batches, until browned all over and cooked through.

Place chicken and asparagus in large bowl with onion, capsicums, carrot, cabbage, juice and remaining oil; toss gently to combine.

 

Serves 4                1 serve = 1 protein

 

Chilli chicken with yoghurt lentil salad

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

4 single chicken breast fillets

2 tsp piri piri seasoning

Olive oil spray

1/4 cup (70g) reduced fat natural yoghurt, plus extra to serve

1 tbs fresh lemon juice

2 x 400g cans brown lentils or chickpeas, Edgell brand, drained, rinsed

1/4 cup (45g) Sunbeam currants

1/4 cup fresh continental parsley leaves

1/4 cup shredded fresh mint

Salt & freshly ground pepper

Lemon wedges, to serve

Method

Sprinkle both sides of the chicken with the piri piri seasoning. Spray a large non-stick frying pan with olive oil. Heat over a medium heat. Add the chicken and cook for 6 minutes each side or until cooked through.

Whisk the yoghurt and lemon juice in a small bowl until smooth.

Place the lentils, currants, parsley and mint in a large bowl. Stir in the yoghurt dressing. Season with salt and pepper. Cut the chicken into thick slices and serve on the lentil salad with lemon wedges and some extra yoghurt.

Citrus chicken

Ingredients (serves 6)              1 serve = 1 protein

6 skinless chicken breast fillets

3 cloves garlic, crushed

4 tbs orange marmalade

Zest and juice of 1 orange

1 tbs oil

300ml chicken stock

Watercress, orange slices, olives, thinly sliced red onion and low-fat feta, to serve

Method

Preheat the oven to 180°C.

Season chicken breasts with salt and pepper. Place garlic, marmalade, orange zest and oil in a bowl and beat with a fork to combine.

Place chicken in a roasting pan, spread orange mixture over the chicken and cover pan with foil. Place in oven and bake for 10 minutes, then remove foil and bake for a further 10-15 minutes or until the chicken is cooked through. Remove from the oven and set the chicken aside.

Add juice and stock to roasting pan and stir over low heat until well reduced and sticky, then pour over chicken. Serve with a salad of watercress, fresh orange slices, olives, red onion and low-fat feta.

 

 

 

 

Curried Apricot Chicken

1/3 cup chicken stock          1/3 cup water

125g dried apricots               1 Tblsp olive / canola oil

1 onion, chopped           ½ tsp coriander

½ tsp cumin                   ½ tsp turmeric

¼ tsp cinnamon            freshly ground black pepper

4 chicken breasts (120g each)

 

In a saucepan bring the chicken stock and water to the boil. Turn off the heat and add the apricots to soak in the hot liquid for approx. 1 hour.  Remove apricots and liquid.

Heat oil in a non-stick frying pan.

Fry the onion until tender. Stir through the spices.

Add the chicken and fry until golden brown.  Return the apricots and liquid.

Cover with lid and simmer over low heat for approx. 20 minutes or until chicken is tender (add extra stock if required).

Serve with crisp green salad.

 

Serves 4                 1 serving = 1 protein, 1 carbohydrate, 1 fat

 

Dukkah chicken and quinoa salad

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

1 cup quinoa, rinsed (see note)

Olive oil cooking spray

2 medium carrots, peeled, diced

2 (250g each) chicken breast fillets, trimmed, halved horizontally

2 tablespoons pistachio dukkah (see box)

1/3 cup orange juice

1/3 cup finely chopped fresh flat-leaf parsley leaves

1/4 cup shredded fresh mint leaves

2 green onions, finely sliced

2 teaspoons extra-virgin olive oil

Method

Place quinoa and 2 cups cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 10 minutes or until water has absorbed and quinoa is tender. Rinse. Drain.

Meanwhile, lightly spray a frying pan with oil. Heat over medium-high heat. Cook carrot, stirring, for 5 minutes or until just tender. Transfer to a bowl.

Place chicken on a plate. Sprinkle both sides with dukkah. Cook chicken in pan over medium heat for 5 to 6 minutes each side or until golden and cooked through.

Combine quinoa, orange juice, parsley, mint, onion, oil and carrot in a bowl. Season with pepper. Toss to combine. Serve chicken with quinoa salad.

 

 

 

Honeyed Chicken Stir Fry

600g chicken breast sliced thinly       2 Tblsp soy sauce

¼ cup honey                          1 clove garlic crushed

1 tsp finely chopped fresh ginger 100g shitake mushrooms, sliced thinly

1 red capsicum chopped finely    160g snake beans, cut into 8cm lengths

425g can baby corn, drained

 

Combine chicken, sauce, honey, garlic and ginger in large bowl; refrigerate for several hours or overnight.

Stir-fry mixture in batches in heated wok.  Add mushroom, capsicum, beans and corn to wok; stir-fry for about 5 minutes or until beans are just tender.

Stir in chicken; cook, stirring, for about 2 minutes or until chicken is hot.

 

Serves 4         1 serve = 1protein, 1 carbohydrate

 

Garlic & mint chicken with crunchy cos salad

 

A fantastic chicken recipe that’s bound to become a weeknight favourite.

Ingredients (serves 4)                       1 serve = 1 protein

4 small (about 170g each) chicken breast fillets, each cut into 2 thin fillets

2 tbs roughly chopped mint leaves                2 garlic cloves, crushed

1 tsp dried chilli flakes                       1 1/2 tbs olive oil

1 baby cos, leaves separated, finely shredded

1/2 punnet (about 80g) snow pea sprouts, roughly chopped

2 spring onions, finely chopped

1 tbs white wine vinegar

Method

Place the chicken, mint, chilli and 1/2 tbs of oil in a bowl. Season with salt and pepper and toss to coat chicken.

Place a large non-stick frypan over high heat. When hot, add the chicken in batches. Cook for 2 minutes on one side and 1 minute on the other or until cooked through.

Meanwhile: toss the shredded lettuce, snow pea sprouts, and spring onion in a large bowl with the vinegar, remianing tbs of oil, salt and pepper.

Divide the salad and chicken among plates and serve immediately.

 

GLAZED CHICKEN BREASTS

4 x 125g chicken breast fillets

cooking oil spray

salad leaves to serve

GLAZE

¼ cup sugar-free marmalade

2 teaspoons Dijon mustard

1 tablespoon orange juice

1 tablespoon light soy sauce

1 clove garlic, crushed

  1. Glaze. Combine all ingredients in a bowl; mix well.
  2. Combine chicken and Glaze in a bowl. Cover; refrigerate 30 minutes.
  3. Heat a grill pan; spray with cooking oil. Add drained chicken; cook on both sides, brushing with remaining Glaze, until cooked through.
  4. Serve chicken with salad leaves.

1 serve = 1 protein

 

Garlic & mint chicken with crunchy cos salad

 

Ingredients (serves 4)                                 1 serve = 1 protein

4 small (about 150g each) chicken breast fillets, each cut into 2 thin fillets

2 tbs roughly chopped mint leaves                         2 garlic cloves, crushed

1 tsp dried chilli flakes                                 1 1/2 tbs olive oil

1 baby cos, leaves separated, finely shredded

1/2 punnet (about 80g) snow pea sprouts, roughly chopped

2 spring onions, finely chopped                             1 tbs white wine vinegar

Method

Place the chicken, mint, chilli and 1/2 tbs of oil in a bowl. Season with salt and pepper and toss to coat chicken.

Place a large non-stick frypan over high heat. When hot, add the chicken in batches. Cook for 2 minutes on one side and 1 minute on the other or until cooked through.

Meanwhile: toss the shredded lettuce, snow pea sprouts, and spring onion in a large bowl with the vinegar, remianing tbs of oil, salt and pepper.

Divide the salad and chicken among plates and serve immediately.

 

 

Glazed Chinese chicken

Ingredients (serves 8)    1 serve = 1 protein

1 1/3 cups light soy sauce

2 tablespoons dark soy sauce

1/2 cup firmly packed brown sugar

5 star anise

2 cinnamon sticks

1/2 cup Chinese rice wine (or sherry)

4cm piece fresh ginger, peeled, cut into matchsticks

6 garlic cloves, roughly chopped

4 chicken breasts

Method

Combine soy sauces, sugar, star anise, cinnamon, rice wine, ginger and garlic in a large ceramic bowl. Add chicken. Toss to coat. Cover and refrigerate overnight.

Preheat oven to 200°C. Line a baking dish with baking paper. Place chicken in a single layer in dish. Cook, basting often, for 50 to 60 minutes or until golden and cooked through. Serve with steamed / stir fried veges.

 

Honey barbecued chicken

Ingredients (serves 4)                       1 serve = 1 protein

1 tablespoon finely grated lemon rind 2 tablespoons honey

2 garlic cloves, crushed                      2 teaspoons dijon mustard

1/4 cup barbecue sauce

8 (120g each) skinless chicken thigh cutlets

Method

Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Place a wire rack in tray.

Place lemon rind, honey, garlic, mustard and barbecue sauce in a large bowl. Stir to combine. Add chicken. Toss to coat. Place chicken on wire rack. Drizzle with remaining marinade. Bake, basting with pan juices every 10 minutes, for 35 to 40 minutes or until golden and cooked through. Serve with Crunchy coleslaw (see related recipe).

 

Honey lemon chicken

Ingredients (serves 6)              1 thigh/1 drumstick = 1 protein

1 tbs olive oil

6 chicken thigh pieces, backbone trimmed

6 chicken drumsticks

80ml (1/3 cup) honey

80ml (1/3 cup) fresh lemon juice

60ml (1/4 cup) kecap manis

1 lemon, very thinly sliced

1 bunch baby (Dutch) carrots, peeled, ends trimmed

1 bunch baby pak choy, halved lengthways

Steamed rice, to serve

Method

Preheat oven to 200°C. Heat the oil in a large frying pan over medium-high heat. Add the chicken thigh pieces and cook for 4-5 minutes each side or until brown. Transfer to a small roasting pan. Repeat with the chicken drumsticks, reheating the frying pan between batches.

Whisk the honey, lemon juice and kecap manis in a large jug until well combined.

Arrange the lemon slices on and around the chicken. Pour over the honey mixture. Bake, basting with the sauce from the pan halfway through cooking, for 35 minutes or until the chicken is cooked through and the lemon is caramelised.

Meanwhile, bring a large saucepan of water to the boil. Add the carrots and cook for 2-3 minutes or until just tender. Add the pak choy and cook for a further 1-2 minutes or until the pak choy just wilts.

Transfer the chicken to a serving dish and cover with foil to keep warm. Pour the juices from the roasting pan into a small saucepan and bring to the boil over high heat. Boil for 3-4 minutes or until the sauce thickens slightly.

Arrange the carrot and pak choy around the chicken. Serve with the sauce and rice.

Notes

Shopping tip: Look for kecap manis, a thick, sweet Indonesian soy sauce, near the soy sauce in the condiments aisle at Woolworths.

Cook’s tip: The lemon slices aren’t just for decoration – they’re edible. They soften and caramelise during baking, becoming sweeter.

With a twist: Replace pak choy with 100g green round beans, trimmed. Use a knife or a bean splitter, available from Woolworths, to cut the beans lengthways into thin slices. After cooking the carrots in step 3, cook the beans for 2-3 minutes or until bright green and tender crisp.

 

Indian-spiced quinoa with chicken

Ingredients (serves 4)              1 serve = 1 protein, 2 carbohydrates

2 tbs peanut oil

1 tbs black mustard seeds

12 fresh curry leaves*, plus extra to garnish

2 tsp garam masala*

3 long green chillies, seeds removed, thinly sliced

1 large onion, coarsely grated

1 1/2 cups (200g) quinoa*

1/2 cup (110g) green split peas

3 cups (750ml) salt-reduced chicken stock

1 1/2 cups shredded cooked chicken

80g baby spinach leaves, roughly shredded

Method

Heat oil in a large pan over medium heat. Add mustard seeds and cook until they begin to pop. Add curry leaves, garam masala, chilli and onion, and cook until onion is golden and spices are aromatic. Add quinoa and peas, and stir to coat in spice mixture. Add stock and 1 cup (250ml) boiling water. Simmer over low heat for 25 minutes, then add chicken and spinach and heat through for 5 minutes. Season to taste and serve garnished with extra curry leaves.

Notes

* Fresh curry leaves are from selected greengrocers. Garam masala is a spice blend from supermarkets. Quinoa is from health-food shops.

 

 

Lemon Pepper Chicken with Zucchini Salad

1 Tblsp finely grated lemon rind          2 tsp cracked black pepper

1/3 cup lemon juice                               2 tsp olive oil

4 single chicken breast fillets                      4 medium green zucchini

4 medium yellow zucchini                    1 clove garlic crushed

4 green onions finely chopped             1 cup coarsely chopped fresh parsley

¼ cup chopped fresh tarragon

 

Combine rind, pepper, 1 Tblsp of the juice and half of the oil in large bowl, add chicken; toss chicken to coat in marinade.  Cover until required.

Peel zucchini randomly, slice into thin strips diagonally. Cook zucchini slices, in batches, on heated lightly oiled grill plate (or grill or bbq) until browned lightly and tender.

Cook chicken on same grill plate until cooked through.

Meanwhile whisk remaining juice and remaining oil with garlic in large bowl.  Place zucchini, onion and herbs in bowl with dressing; toss gently to combine.

Serve chicken with zucchini salad.

 

Serves 4         1 serve = 1 protein

 

MOROCCAN CHICKEN CASSEROLE

500g skinless chicken thigh fillets

1-teaspoon olive oil

1 large onion, sliced

2 cloves garlic, crushed

2 teaspoons Moroccan seasoning

1-teaspoon ground turmeric

2 strips lemon rind

1 tablespoon lemon juice

1 x 400g can diced tomatoes

1 x 300g can chickpeas, rinsed, drained

2 tablespoons sliced black olives

Fresh herbs and lemon rind to garnish

  1. Remove fat from chicken; cut chicken into large pieces. Heat oil in a large, non-stick pan; add chicken, in batches, cook until browned all over. Drain on absorbent paper.
  2. Add onion, garlic, seasonings to same pan; cook, stirring, until onion is soft. Return chicken to pan with rind, juice and undrained tomatoes. Bring to boil; simmer, covered, for about 30 minutes, or until chicken is tender.
  3. Stir in chickpeas and olives; simmer, uncovered, for about 10 minutes, or until sauce is slightly thickened.

Serves 4                                             1 serve = 1 protein

 

 

MIDDLE EASTERN CHICKEN STEW

1 brown onion diced                      400ml reduced-salt chicken stock

2 tsp ground cinnamon         2 tsp sweet paprika

1 tsp ground cumin                       1 tsp ground coriander

1 tsp tumeric                         1 granny smith apple, peeled, cubed

2 zucchini, sliced                  ½ lemon, juiced

1 chilli, finely chopped (optional) Couscous to serve

4 x 180g chicken breast fillets, trimmed, cut into 3cm cubes

250g butternut pumpkin, peeled, cubed

 

Heat a nonstick pan or pot to medium and fry onions for 3-4 minutes using 2 Tblsp of chicken stock.

Add spices and cook for 1 minute.

Add chicken pieces and stir to coat.  Add apple, pumpkin, zuccini and remaining chicken stock. Bring to the boil. Reduce heat and cover. Simmer for 30 minutes. Remove lid and simmer for a further 10 minutes.

Squeeze in lemon juice and add chilli. Serve with couscous.

 

Serves 6         1 serve = 1 protein, 2 carbohydrates 

 

Mustard and Rosemary Chicken with Artichokes

3 chicken breast fillets (500grams), sliced

Cooking oil spray

2 small red onions chopped roughly

1 clove garlic, crushed

½ teaspoon cracked black pepper

2 teaspoons cornflour

½ teaspoon chicken stock powder

½ cup water

¼ cup dry white wine

2 teaspoons seeded mustard

1 teaspoon Worcestershire sauce

400gram can artichoke hearts in brine, drained, quartered

2 teaspoons chopped rosemary

 

Cook chicken in batches, in heated oiled large pan, stirring, until browned both sides and almost cooked through. Add onions, garlic and pepper; cook, stirring until onions are soft.

Return chicken to same pan with blended cornflour, stock powder and water, wine, mustard and sauce; stir over heat until mixture boils and thickens slightly.  Add artichokes and rosemary, stir until hot.

 

Serves 4                1 serve = 1 protein

 

 

Organic roast chicken with oranges and winter herbs

Ingredients

1.8kg organic chicken

4 oranges

2 garlic cloves, crushed

4 rosemary sprigs

3-4 fresh bay leaves*

1 cup (250ml) good-quality chicken stock

60g unsalted butter

Method

Rinse chicken inside and out under cold water, then pat dry with paper towel. Juice the oranges. Quarter the juiced oranges and place in a large bowl with the juice, chicken, garlic and herbs. Cover and marinate in the fridge for 6-8 hours, turning the chicken occasionally. Preheat the oven to 190°C. Remove chicken from the bowl, reserving marinade.

Place 2 orange pieces and a rosemary sprig in the cavity of the chicken, then tie the legs together using kitchen string.

Season with salt and pepper, then place in a roasting pan with the remaining orange halves and the reserved marinade. Roast in the oven for 1-1 1/2 hours, basting occasionally with pan juices, until chicken is golden and juices run clear when a skewer is inserted into thickest part of thigh joint. Transfer the chicken to a serving plate and cover loosely to keep warm.

Skim the excess fat from the pan juices, then place the roasting pan over medium heat. Add the chicken stock and bring to the boil. Add the butter, 20g at a time, whisking constantly until combined. Season to taste with salt and freshly ground black pepper, then strain into a jug. Carve the chicken and serve with the orange sauce.

 

Paprika chicken with quinoa tabbouleh

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

1 cup (200g) quinoa

1 bunch flat-leaf parsley, leaves picked, finely chopped

2 tbs finely chopped mint or coriander          8 cherry tomatoes, quartered

3 spring onions, thinly sliced                        1/4 cup (60ml) extra virgin olive oil

2 tbs lemon juice                                1 1/2 tsp paprika, plus extra to sprinkle

1 tsp ground cumin                                      Pinch of cayenne

1 tsp caster sugar                                100g low-fat thick Greek yoghurt

1 tbs olive oil                                               4 x 120g chicken breast fillets

Method

Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.

Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.

Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.

Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

 

Quick chicken & tomato casserole

Ingredients (serves 4)              1 serve = 1 protein

1 tbs plain flour

4 small (120g each) chicken breast fillets

1/4 cup (60ml) olive oil

1 onion, thinly sliced

2 garlic cloves, crushed

1/2 cup pitted black olives

2 anchovies

1 tbs chopped mixed herbs (rosemary, thyme, parsley), plus extra to garnish

1 tbs baby capers, rinsed

1 tbs red wine vinegar

2 tbs tomato paste

2 tbs sun-dried tomato pesto

1/2 cup (125ml) red wine

Method

Season flour with salt and pepper, then toss fillets in flour. Heat 2 tablespoons of oil in a heavy-based pan over high heat, add chicken, quickly brown both sides, then set aside.

Add remaining oil to pan and fry onion over medium heat for 1-2 minutes or until softened.

Add garlic, olives, anchovies, herbs and capers, cook for 1 minute, then add vinegar. Mix paste, pesto, wine and 1 1/2 cups water (or stock). Add to pan with chicken and simmer 5 minutes or until chicken is cooked.  Serve with steamed vegetables and salad.

 

 

Roast chicken with chilli and basil

Choose a good quality free-range chicken and keep it in the marinade for as long as you can.

Serves 4                          1 serve = 1 protein

1 tbsp sunflower oil                  2 tbsp sesame oil

1 tbsp Dijon mustard                2 tbsp soy sauce

1 tbsp rice vinegar          tsp dried chilli flakes

3 spring onions               2 chicken legs

2 chicken breasts            2-4 mild red chillies

8 basil leaves for garnish Sea salt and freshly ground black pepper

In a bowl, whisk the oils, mustard, soy sauce, vinegar and chilli flakes. Season with a little bit of salt and some pepper. Roughly chop the spring onion and add it to the sauce with the chicken and the whole chillies. With your hands, rub the chicken well with the marinade and keep refrigerated for 4 hours or overnight. Preheat the oven to 200°C. Place the chicken in a roasted tray and place in the oven for 35-40 minutes or until cooked through. Arrange the chicken on a serving plate, place the chillies on top and pour the juices on. Garnish with basil.

 

ROASTED PUMPKIN AND CHICKEN SALAD

olive oil spray                                     600g pumpkin, chopped

1/2 teaspoon cracked black pepper     1/2 teaspoon lemon herb seasoning

1/4 teaspoon dried oregano                 4 x 100g chicken breast fillets

100g baby spinach leaves

DRESSING

2 teaspoon grain mustard                    3 tablespoons balsamic vinaigrette

1/4 teaspoon sugar

  1. Lightly spray pumpkin with oil; place in a plastic bag with pepper and oregano. Shake bag until pumpkin is coated; then place onto a greased oven tray.
  2. Cook in a moderately hot oven, 190oC, for about 25 minutes or until pumpkin is tender and lightly browned.
  3. Cook chicken in a heated, lightly oiled grill pan, on both sides, until browned and tender.
  4. Dressing. Combine all ingredients in a screw-top jar; shake well.
  5. Combine pumpkin, spinach and dressing in a bowl; mix well.

 

1 serve = 1 protein, 1 carbohydrate

 

San choy bau

Ingredients (serves 4)                                                    1 serve = 1 protein

1 tablespoon peanut oil                                                 2 garlic cloves, crushed

2cm piece ginger, finely grated                                   500g chicken mince

2 tablespoons Chang’s oyster sauce                         1 tablespoon soy sauce

3 green onions, thinly sliced                                        1/2 lime, juiced

1 teaspoon sesame oil                                                    1 cup beansprouts, trimmed

1/4 cup fresh coriander leaves, chopped                12 large butter lettuce leaves (see note)

1/4 cup chopped roasted peanuts

Method

Heat wok over high heat until hot. Add peanut oil and swirl to coat. Add garlic, ginger and chicken. Stir-fry for 2 to 3 minutes or until pork just changes colour.

Combine oyster sauce and soy sauce in a jug. Add onions, sauce mixture, 2 teaspoons of lime juice and sesame oil to wok. Stir-fry for 3 minutes or until heated through. Stir in beansprouts and coriander.

Spoon chicken mixture into lettuce leaves. Sprinkle with peanuts. Serve.

Notes

You could use iceberg lettuce leaves instead of butter lettuce, if preferred.

 

Saucy Mexican Chicken

4 boneless chicken breasts cut into 2 cm chunks (500g)

2 cups chunky salsa (mild, medium or hot)

400 ml tin pineapple chunks, drained

2 teaspoons mustard                    5 drops Tabasco

2 cloves crushed garlic                3 Tblsp fresh lemon juice

1 Tblsp sugar or honey                 300g tin corn, drained

 

Combine all ingredients except corn in a bowl; mix well.  Cover and marinate in the fridge for 1 hour.

Transfer to a large pan and heat on medium, until bubbling. 

Reduce heat and simmer uncovered for 25 minutes, stirring occasionally until sauce has reduced and thickened.

Add corn, heat through.

Serve with green salad.

 

Serves 4         1 serve = 1 protein, 1 carbohydrate

Simple Moroccan chicken

Ingredients (serves 4)              1 serve = 1 protein

500g chicken fillet, cut into 2cm dice

3 tbs (1/4 cup) flour, seasoned with salt and pepper

1/4 cup (60ml) olive oil

2 onions, sliced

2 tsp ground cinnamon

1/4 tsp ground cloves

2 tsp sumac*

3 tbs (1/4 cup) sultanas

1 cup (250ml) chicken stock

50g toasted pine nuts*

3 tbs (1/4 cup) chopped fresh coriander

Juice of 1 lemon, plus wedges to serve

Couscous, Greek yoghurt and Lebanese bread, to serve

Method

Toss chicken in the flour. Heat 2 tablespoons oil in a large frypan over high heat until hot, then cook chicken in batches until golden and set aside.

Heat remaining oil in pan. Add onions, reduce heat to medium and cook for 10 minutes, stirring, until golden and softened. Return chicken to pan with spices, sultanas and stock. Reduce heat to low and cook for 5 minutes until heated through and thickened slightly. Stir in pine nuts, coriander and lemon juice. Serve with couscous, yoghurt, bread and lemon.

Notes

* Sumac is a purple, lemony spice used in North African and Middle Eastern cooking. From spice stores and selected delis. * Ready-toasted pine nuts are available from supermarkets

 

 

Smoked Chicken salad

Ingredients                    1 serve = 1 protein, 2tsp fat

350g smoked chicken breast, skin removed and sliced

1 red capsicum

1 kumara

3 good handfuls salad greens

50g nuts of your choice, roasted (walnuts, pine nuts, hazelnuts)

Dressing:

1 tablespoon red wine vinegar

3 tablespoons olive oil

2 teaspoons honey

Instructions

Slice the kumara and red capsicum into even-sized pieces and spread on an oven tray. Place in a hot oven and roast until tender (about 25 minutes), then remove and leave to cool. Toast the nuts in a dry pan on the stove. Combine the dressing ingredients and whisk or shake together. Taste and adjust to suit. Combine all the salad ingredients in a large bowl and gently blend together.

 

Smoked Chicken Salad

480 grams smoked chicken breast

200grams baby spinach leaves

1 medium yellow capsicum thinly sliced

1 medium red onion thinly sliced

1 cup firmly packed fresh basil leaves

2 teaspoons finely grated lime rind

¼ cup limejuice

2 Tablespoons coarsely chopped fresh coriander

2 red Thai chillies, seeded, chopped finely

2 teaspoons peanut oil

1-teaspoon sugar

 

Remove and discard any skin from chicken, slice chicken thinly.

Combine chicken, spinach, capsicum, onion and basil in large bowl.

Combine remaining ingredients in screw-top jar, shake well.

Pour dressing over salad; toss gently to combine.

 

Serves 4                         1 serve = 1 protein

 

Snow pea, almond & chicken stir-fry

 

Ingredients (serves 4)              1 serve = 1 fat. 1 protein

6 (about 600g) chicken thigh fillets, thinly sliced

1 red onion, cut into thick wedges

3cm-piece fresh ginger, peeled, thinly sliced

2 garlic cloves, crushed             1 tsp sesame oil

1 tsp Chinese five spice             1 tsp peanut oil

1 x 100g pkt blanched almonds 150g snow peas, trimmed

125g punnet baby corn, halved diagonally

2 tbs oyster sauce                     2 tbs kecap manis

Steamed jasmine rice, to serve   1/2 cup fresh coriander leaves

Method

Combine the chicken, onion, ginger, garlic, sesame oil and Chinese five spice in a glass or ceramic bowl. Set aside for 15 minutes to marinate.

Heat half the peanut oil in a wok over high heat until just smoking. Add the almonds and stir-fry for 2 minutes or until toasted. Use a slotted spoon to transfer almonds to a heatproof bowl.

Add one-quarter of the chicken mixture to the wok and stir-fry for 3 minutes or until golden brown. Transfer to the bowl with the almonds. Repeat, in 3 more batches, with remaining chicken mixture, reheating the wok between batches.

Heat the remaining peanut oil in the wok until just smoking. Add the snow peas and baby corn and stir-fry for 2 minutes or until the snow peas are bright green and tender crisp. Add the chicken mixture, oyster sauce and kecap manis and stir-fry for 1 minute or until the sauce thickens.

Divide the rice among serving bowls. Top with stir-fry and coriander to serve.

 

 

SPICY CHICKEN WITH TANGY YOGHURT

1 large red onion, chopped          1-tablespoon honey

1/3 cup soy sauce                         ¼ cup cider vinegar

3 teaspoons Cajun seasoning              500g chicken tenderloins

TANGY YOGHURT

¾ cup no-fat plain yoghurt           2 tablespoons lemon juice

½ teaspoon Cajun seasoning               Salt to taste

Blend or process onion, honey, sauce, vinegar and seasoning until smooth. Combine onion mixture and tenderloins in a large bowl. Cover; refrigerate for several hours or overnight.

Tangy Yoghurt. Combine all ingredients in a small bowl; mix well.

Drain chicken from marinade. Cook on a heated, oiled grill plate (or grill or barbecue) until browned all over and cooked through.

Serve chicken drizzled with Tangy Yoghurt.

SERVES 4               1 serve = 1 protein

 

Spicy barbecued chicken

Ingredients (serves 8)              1 serve = 1 protein

1/4 cup tomato paste

2 garlic cloves, crushed

1 teaspoon dried chilli flakes (optional)

2 tablespoons brown sugar

2 teaspoons finely grated lemon rind

1/4 cup lemon juice

1 tablespoon worcestershire sauce

1 teaspoon smoked paprika

1 tablespoon olive oil

8 (1kg) chicken lovely legs

lemon wedges, to serve

Method

Combine tomato paste, garlic, chilli flakes (if using), sugar, lemon rind, lemon juice, worcestershire sauce, paprika and oil in a large glass or ceramic dish. Add chicken. Toss to coat. Cover. Refrigerate overnight.

Preheat oven to 200°C/180°C fanforced. Place chicken on a wire rack. Place rack over a baking dish. Roast, turning occasionally, for 35 to 45 minutes or until cooked through. Serve with lemon wedges.

 

SPICY CHICKEN WITH ASPARAGUS SALAD

600g chicken tenderloins                                1 x 35g packet taco seasoning mix

2 bunches asparagus, trimmed                      200g green beans, trimmed

1 ripe tomato, seeded, finely chopped           1 small red onion, finely chopped

Cooking oil spray

DRESSING

2 cloves garlic, crushed                                  2 tablespoons lemon juice

2 teaspoons olive oil                                       1 tablespoon white wine vinegar

2 teaspoons grain mustard                             2 teaspoons honey

Salt and pepper to taste

  1. Combine chicken with seasoning a plastic bag; shake until evenly coated. Refrigerate, in bag, for 1 hour.
  2. Cut asparagus and beans into 6cm lengths. Boil or microwave, asparagus and beans, separately, until just tender; drain. Rinse under cold water; drain well.
  3. Dressing. Combine all ingredients in a jug; mix well.
  4. Combine asparagus, beans, tomatoes and onion in a large bowl. Pour over Dressing; toss until coated.
  5. Add chicken, in batches, to a heated, lightly oil-sprayed non-stick pan; cook until browned on both sides and tender.
  6. Serve chicken over salad mixture.

SERVES 4                                                         1 serve = 1 protein

 

 

 

 

Super-easy chicken cacciatore

Ingredients (serves 4)                    1 serve = 1 protein

1 tablespoon olive oil

1kg mixed chicken pieces, trimmed

1 brown onion, roughly chopped

1 red capsicum, chopped

200g cup mushrooms, sliced

575g jar napoletana pasta sauce

1/2 cup pitted kalamata olives, halved

1/2 cup small fresh basil leaves

Cooked fusilli (spiral) pasta, to serve

Method

Heat oil in a large, non-stick saucepan over medium-high heat. Cook chicken in batches, turning, for 5 minutes or until browned. Transfer to a plate. Add onion, capsicum and mushroom to pan. Cook, stirring, for 3 minutes or until softened.

Return chicken to pan. Add sauce. Cover. Bring to the boil. Reduce heat to low. Simmer for 25 to 30 minutes or until chicken is cooked through. Serve with a big gree salad

 

Tandoori chicken with cumin raita

Serves 2                                              1 serve = 1 protein 2 carbohydrates

Ingredients

200g (1 cup) basmati rice

1/2 tsp ground turmeric

60g (1/4 cup) tandoori curry paste

330g (1 1/4 cups) Greek-style natural yoghurt

520g chicken thigh fillets, cut into 2cm pieces

Olive oil spray

1 tsp cumin seeds, toasted

1 small tomato, seeded, finely chopped

1 Lebanese cucumber, finely chopped

Fresh coriander leaves, to serve

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Method

Cook the rice following packet directions, adding the turmeric to the cooking water with the rice.

Meanwhile, combine the tandoori paste and 2 tablespoons of the yoghurt in a large bowl. Add the chicken and toss to coat. Thread onto 8 soaked bamboo skewers.

Heat a barbecue grill or chargrill on medium. Spray the chicken with oil. Cook, turning, for 8-10 minutes or until cooked to your liking.

Combine cumin, tomato, cucumber and remaining yoghurt in a bowl. Divide the rice and chicken skewers among serving plates. Top with coriander and serve with the raita

 

 

Tasty Chicken and Pumpkin Stew

Spicy stews like this one are so lovely on cold winter evenings. This one could be adapted for the crockpot or slow cooker; reduce the liquid by half and cook on low for 6-8 hours.

Ingredients

spray olive oil                                        1 onion, chopped

1 clove garlic, chopped                                ½ tsp chilli flakes (or more or less to taste)

2 teaspoons smoked paprika                       1 teaspoon ground cumin

1 teaspoon ground coriander                       1 teaspoon cinnamon

600g boneless, skinless chicken breasts, cut into bite-sized pieces

1 granny smith apple, cut into cubes          2 cups, peeled and cubed pumpkin

1 ½ cups salt-reduced chicken or vegetable stock   juice of 1/2 lemon or lime

Instructions

Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.

Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.

Squeeze in lemon or lime juice. Serve with couscous or rice.

Serves 6                                         1 serve = 1 protein, 1 carbohydrate

 

TERIYAKE CHICKEN WITH GREEN BEANS

1 teaspoon peanut oil

3 (500grams) chicken breast fillets, sliced

200 grams green beans, halved

½ cup water

2 tablespons black bean sauce

1 tablespoon sweet chilli sauce

1 tablespoon teriyaki sauce

1 clove garlic, crushed

2 teaspons grated fresh ginger

1 medium onion, sliced thinly

400 grams bok choy, sliced

1 ¼ cups bean sprouts

 

Heat oil in wok or large frying pan; stir fry chicken in batches until browned.

Return chicken to pan with beans, water sauces, garlic, ginger and onion;  stir-fry until beans are tender.

Add bok choy and bean sprouts; stir-fry until heated through.

 

Serves 4

 

 

 

Tangy Thai chicken salad

Ingredients (serves 4)                                   1 serve = 1 protein 2 tsp fat

1/4 cup (60ml) light coconut milk                 2 tbs fish sauce

2 tbs grated palm sugar/sugar                       500g chicken thigh fillets

2 tsp sweet chilli sauce                       1 tbs lime juice

4 kaffir lime leaves centre vein removed, finely sliced

150g baby Asian salad leaves             1/3 cup canned water chestnuts sliced

1 red onion, finely sliced                    2 spring onions, finely sliced diagonally

1 tsp finely chopped galangal                       1 red chilli, seeds removed, finely sliced

1/3 cup each mint and coriander leaves, plus extra to garnish

50g roasted peanuts, roughly chopped

Method

In a large saucepan, stir together coconut milk, fish sauce and palm sugar over low heat until sugar dissolves, then bring to the boil. Add chicken, cover and simmer over low heat for 10 minutes or until cooked. Remove from heat and let chicken cool. Remove chicken and reserve liquid.

For the dressing, add chilli sauce, lime juice and kaffir lime to poaching liquid. Stir to combine. Shred chicken and mix in a bowl with salad leaves, water chestnuts, onions, galangal, chilli and herbs. Divide between plates, garnish with peanuts and extra herbs. Drizzle with dressing.

 

Thai larb salad

 

Serves 4                                  1 serve = 1 protein

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Ingredients

1 Tablespoon peanut oil

500g chicken breast mince

1 stem lemon grass, pale section only, finely chopped

1 fresh long green chilli, finely chopped

60ml (1/4 cup) fresh lime juice

1 Tablespoon fish sauce

1 Tablespoon sweet chilli sauce

1 teaspoon finely grated lime rind

½ small red onion, thinly sliced (optional)

1/3 cup fresh coriander leaves

2 Tablespoons torn fresh mint

Baby cos lettuce leaves, to serve

40g (1/4 cup) roasted peanuts, finely chopped, to serve

Method

Step 1

Heat half the oil in a wok over high heat until just smoking. Add half the mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until chicken changes colour. Transfer to a heatproof bowl. Repeat with the remaining oil, mince, lemon grass and chilli, reheating the wok between batches. Set aside for 15 minutes to cool slightly.

Step 2

Whisk together the lime juice, fish sauce, sweet chilli sauce and lime rind in a small bowl until well combined. Drizzle the chicken mixture with the dressing. Add the onion, coriander and mint and stir to combine. Spoon the chicken mixture among lettuce leaves and sprinkle with peanuts to serve.

 

 

Thai Ginger Chicken Stir-Fry (Gai Pad Khing)

Serves 2

2 tablespoons fish sauce 1 tablespoon oyster sauce (see Recipe Notes) 1 teaspoon sugar 2 tablespoons grapeseed, canola, or other high-heat oil 240g boneless, skinless chicken breast or thigh, cut into bite-size pieces (about 1/4-inch thick) 2 cloves garlic, minced 2 green onions, ends trimmed, cut crosswise into  2cm pieces 1 cup thinly sliced red capsicum 1/2 cup thinly sliced onion 2 tablespoons fresh ginger, cut into matchstick-size pieces Cooked white rice or brown rice, for serving

In a small bowl, mix together the fish sauce, oyster sauce, and sugar. Keep near the stove, along with the chicken and vegetables.

Heat a wok or large skillet over high heat until very hot. Add the oil and swirl the pan to coat the bottom. Add the chicken in an even layer and sear, undisturbed, for about 1 minute. Add garlic, stir, and continue cooking for 1 minute, stirring constantly. Chicken will be lightly browned, but not cooked through. Add the green onions, capsicum, onions, ginger, and sauce. Stir-fry for 2 to 3 minutes, until the chicken is cooked through and the bell peppers and onions are crisp-tender. Serve immediately, with plain white or brown rice.

Recipe Notes

  • Oyster sauce is a sweet and savoury sauce made with oyster extract. (You can also find vegetarian versions made from mushrooms.) Look for it in well-stocked supermarkets, Asian markets, or online.
  • I like serving this chicken with cooked jasmine rice and simple Thai stir fry greens..

 

 

Thai chicken salad

 

Ingredients

1 tablespoon peanut oil

1 stick lemongrass, white part only, finely chopped

1 red chilli, deseeded, finely chopped

1 red onion, halved, finely chopped

750g chicken mince

3/4 cup Chicken Stock

1 lime, juiced

1 tablespoon fish sauce

2 teaspoons grated palm sugar  (Palm sugar is sold in blocks in the Asian section of your supermarket. You can replace it with brown sugar.)

1/2 cup chopped coriander leaves

1/3 cup chopped mint leaves

1 baby cos lettuce, leaves separated

2 tablespoons chopped peanuts

Method

Step 1

Heat a wok over high heat until hot. Add oil, lemongrass, chilli and onion. Stir-fry for 2 minutes. Add mince. Stir-fry for 5 minutes, breaking up the lumps with a wooden spoon.

Step 2

Add stock to wok. Bring to the boil. Reduce heat to medium-low. Simmer for 15 minutes, or until stock has been absorbed. Stir through 2 tablespoons of lime juice, fish sauce, sugar and herbs.

Step 3

Arrange lettuce leaves on serving plates. Top with chicken mixture. Sprinkle with peanuts. Serve warm or at room temperature.

 

 

 

Thai larb salad

Ingredients (serves 4)                       1 serve = 1 protein, 1 fat

1 tbs peanut oil

500g lean chicken mince

1 stem lemon grass, pale section only, finely chopped

1 fresh long green chilli, finely chopped

60ml (1/4 cup) fresh lime juice

1 tbs fish sauce

1 tbs sweet chilli sauce

1 tsp finely grated lime rind

1/2 small red onion, thinly sliced

1/3 cup fresh coriander leaves

2 tbs torn fresh mint

Baby cos lettuce leaves, to serve

40g (1/4 cup) finely chopped roasted peanuts, to serve

Method

Heat half the oil in a wok over high heat until just smoking. Add half the chicken mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until pork changes colour. Transfer to a heatproof bowl. Repeat with the remaining oil, chicken, lemon grass and chilli, reheating the wok between batches. Set aside for 15 minutes to cool slightly.

Whisk together the lime juice, fish sauce, sweet chilli sauce and lime rind in a small bowl until well combined. Drizzle the pork mixture with the dressing. Add the onion, coriander and mint and stir to combine. Spoon the pork mixture among lettuce leaves and sprinkle with peanuts to serve.

 

 

 

Thai style chicken wraps

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

1 tbs oil                                              1 onion, halved, sliced

2 garlic cloves, crushed                      1 small red chilli, finely chopped

600g chicken tenderloins, chopped               2 tbs brown sugar

1 lime, juiced                                               2 tsp fish sauce

1 cup torn fresh mint leaves                         1 baby cos lettuce, leaves separated

4 Patak’s chapatti wraps

Method

Heat the oil in a wok over a medium-high heat. Add the onion, garlic and chilli, and cook for 3 minutes or until golden. Add the chicken and increase the heat to high. Stir-fry for 5 minutes or until chicken is just cooked through.

Add the brown sugar, lime juice and fish sauce. Reduce the heat to medium and simmer for 2 minutes. Remove from the heat and set aside to cool.

Toss the mint leaves through the chicken and serve with the lettuce and chapatti wraps.

 

 

Tray-roasted chicken with potatoes and garlic gravy

You may not be a master chef, but you still like to entertain. Here’s a foolproof, easy-to-make recipe that’s set to impress and fire up your inner cook!

Ingredients (serves  8)             1 serve = 1 protein, 1 carbohydrate

6 fresh thyme sprigs

4 (240g each) chicken breasts

12 small chat potatoes, halved

6 pickling onions, peeled, halved

2 fresh rosemary sprigs

3 garlic cloves

1/3 cup De Bortoli white wine

1 1/2 tablespoons olive oil

35g sachet onion and mushroom gravy mix

Method

Preheat oven to 220°C/200°C fan-forced. Remove leaves from 3 thyme sprigs. Place chicken, potato, onion, remaining thyme sprigs, rosemary sprigs and garlic (unpeeled) in a large baking tray. Drizzle with wine and oil. Sprinkle chicken with thyme leaves. Roast for 30 minutes. Remove garlic. Roast for 15 to 20 minutes or until chicken is cooked through. Carefully squeeze garlic flesh from skins. Discard skins.

 

Vietnamese Chicken Salad

100g rice vermicelli noodles                4 Tblsp sweet chilli sauce

2 lime, juiced                         2 tsp fish sauce

¼ cup rice wine vinegar               600g cooked chicken breast, shredded

2 red capsicum sliced thinly        2 carrot, cut into match sticks

150g bean sprouts                ½ cup fresh mint leaves (and a few for garnish)

½ cup coriander leaves

 

Put noodles in a bowl.  Cover with boiling water, soak for 2-4 minutes until soft.  Stir to separate.  Drain and rinse.

In a small pan, heat sweet chilli sauce, lime juice, fish sauce and rice wine vinegar.  Boil for 2 minutes until thickened. Cool.

Combine chicken, capsicum, carrot, bean sprouts and herbs.  Add noodles and dressing.  Toss, garnish with extra herbs and serve.

 

Serves 6         1 serve = 1 protein, 1 carbohydrate

 

Message

Filed under: Messages — Arlene @ 4:38 am

A sense of “normal” is important when you are altering your lifestyle to eat and exercise properly.

 

Learning a sense of portion is essential.  If you are working on losing weight you may be familiar with the suggestion that you try serving up your meals on smaller plates or bowls to trick yourself into thinking you are actually eating a more substantial portion.  University of Pennsylvania researchers have confirmed the psychological basis for that tip in a series of experiments including one in which they varied the size of the scoop with which unwitting subjects helped themselves to M&Ms. The bigger the scoop, the more chocolate was taken, an example of what the researchers termed ‘unit bias’, or the tendency for us to eat what is culturally accepted as the right portion size.  Australians eat too much, so be wary of the quantity you put on your plate, or you eat at restaurants.  Too much has become normal.

 

Exercise to feel good and relax!  Such great weather, make the most of it!

 

June 6, 2017

Message

Filed under: Messages — Arlene @ 5:21 am

 

 

Each day is a new start.  Each moment is a beginning.  You do not have to wait until Monday to get back onto a healthy lifestyle plan.  Now is the moment to eat sensibly and normally, today is the day to start doing more activity, and at this instant you must be positive! There is no way you can change what you did five minutes ago, nor can you predict what will happen tomorrow – but you can deal with now.

 

By doing what you need to do right now, you will feel better and make the most of each moment. As long as we are alive we must never give up on anything, we are always free to begin again.  Don’t go back to old habits, make a fresh start!

 

 

 

February 13, 2017

Message

Filed under: Messages — Arlene @ 5:34 am

 

You never want to gain the weight you have lost!  You need to change your habits forever to make the health benefits permanent!!!

 

Eating small, healthy meals regularly helps speedup your metabolism, stabilises your blood sugar levels and promotes weight loss.  Skipping meals encourages the body to lay down fat, as it sends your body into “starvation mode”, slowing your metabolism

 

Please do as much exercise as your schedule allows – physical activity makes you feel emotionally and mentally terrific!

 

Meat Recipes

Filed under: Messages — Arlene @ 5:33 am

Asian beef stir-fry

Ingredients (serves 4)                   1 serve = 1 protein, 2 carbohydrates

500g hokkien noodles

2 tsp olive oil

400g lean beef rump steak, excess fat removed, thinly sliced across the grain

200g broccoli, cut into small florets

2 medium zucchini, cut into thick sticks

150g green beans, topped, diagonally sliced

1 tbs water

2 tbs hoisin sauce (Ayam brand)

2 tbs soy sauce

Method

Place the noodles in a large heat-resistant bowl and cover with boiling water. Stand for 5 minutes and then drain well. Set aside.

Meanwhile, heat 1/2 the olive oil in a large wok over high heat. Add the beef and stir-fry for 2-3 minutes or until just cooked. Remove from the wok and set aside.

Add the remaining olive oil and reduce heat to medium-high. Add the broccoli, zucchini and beans. Stir-fry for 2 minutes. Add the noodles and water. Cover and cook, tossing occasionally, for 1-2 minutes or until the vegetables are tender but crisp.

Return beef to the wok with the hoisin sauce and soy sauce. Toss until well combined and heated through. Serve immediately

 

Asian beef & vegetable casserole

Ingredients (serves 8)              1 serve = 1 protein

2 tbs plain flour

1.5kg beef casserole steak (such as chuck steak or gravy beef), cut into 4cm pieces

2 tbs olive oil

1 brown onion, halved, thinly sliced

3 carrots, peeled, cut into 2cm-thick slices

4 whole star anise

4cm-piece fresh ginger, peeled, thinly sliced

2 stems lemon grass, pale section only, halved

500ml (2 cups) beef stock

125ml (1/2 cup) brandy

90g (1/3 cup) tomato paste

300g green beans, topped

Fresh coriander leaves, to serve

Steamed rice, to serve

Method

Preheat oven to 180°C. Place the flour on a plate. Season with salt and pepper. Add the beef and toss to coat. Shake off any excess.

Heat half the oil in a 4L (16-cup) capacity flameproof, ovenproof casserole dish over medium heat. Add half the beef and cook for 2-3 minutes each side or until brown. Transfer to a plate. Repeat with remaining oil and beef, reheating the dish between batches.

Add the onion and carrot to the pan and cook, stirring, for 5 minutes or until onion is soft. Add the star anise, ginger and lemon grass, and stir to combine.

Add the beef, stock, brandy and tomato paste to the dish. Cover and bake for 1 1/2 hours or until the beef is tender.

Meanwhile, cook the beans in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.

Add the beans to the beef mixture and stir to combine.

Top the beef mixture with coriander. Serve with steamed rice.

 

ASIAN STYLE MEATBALLS

400g minced beef                                        2 teaspoons finely grated fresh ginger

1 clove garlic, crushed                               1/2 cup stale breadcrumbs

2 tablespoons soy sauce                           1 teaspoon sesame oil

1 egg, lightly beaten                                   2 Tblsp finely chopped fresh coriander

cooking oil spray

PLUM SAUCE

1/3 cup plum sauce                                     ¼ cup chicken stock

  1. Combine beef, ginger, garlic, breadcrumbs, sauce, oil, egg and coriander; mix well. Cover; refrigerate for 1 hour.
  2. Roll level tablespoons of mixture into balls. Spray a heated non-stick fry pan with oil; add pork balls, in batches. Cook, turning frequently, until browned and cooked through.
  3. Plum Sauce. Combine sauce and stock in a small bowl; mix well.
  4. Serve meatballs with Plum Sauce.

Serves 4                     1 serve = 1 protein

 

 

ASPARAGUS AND BEEF STIR-FRY

2 tablespoons soy sauce                             1 tablespoon cornflour

1 teaspoon sesame oil                                 1 cup vegetable stock

½ teaspoon chilli flakes                     1 teaspoon vegetable oil

500g eye fillet steak, thinly sliced               1 clove garlic, crushed

1 bunch asparagus, chopped                      6 spring onions, chopped

100g snow peas, trimmed

  1. Combine sauce, cornflour, oil, stock and chilli flakes in a bowl.
  2. Heat vegetable oil in a non-stick wok or pan; add beef, in batches, stir-fry until browned. Remove from wok.
  3. Add garlic, asparagus and spring onions; stir-fry for 2 minutes or until asparagus is tender. Return beef with snow peas and soy mixture; stir until sauce boils and thickens.

Serves 4               1 serve = 1 protein

 

Baby beet, lamb and spinach salad

Ingredients (serves 4)                         1 serve = 1 protein

500g lamb backstraps

1/3 cup olive oil

100g baby spinach leaves

75g feta cheese, crumbled

425g can baby beets, drained, halved

1/3 cup walnuts, toasted

1 tablespoon red wine vinegar

Method

Preheat a barbecue plate or chargrill over medium-high heat. Brush lamb with 1 tablespoon of oil. Season with salt and pepper. Cook lamb for 5 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest.

Combine spinach, feta, beets and walnuts in a large bowl. Thinly slice lamb. Add to salad. Toss to combine.

Combine vinegar and remaining oil in a jug. Season with salt and pepper. Drizzle over salad. Serve.

 

 

Baked lamb chops with pumpkin

Ingredients (serves 4)                       1 serv e= 1 protein 1 carbohydrate

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

Olive oil cooking spray

8 lamb loin chops, trimmed

1 cup orange marmalade

1/4 cup orange juice

2cm piece ginger, peeled, finely grated

175g baby green beans, trimmed, steamed

Method

Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

 

 

 

 

 

Balsamic lamb and beetroot salad

Ingredients (serves 4)              1 serve = 1 protein

2 garlic cloves, crushed           1/3 cup balsamic vinegar

3 (400g) lamb leg steaks, trimmed    olive oil cooking spray

80g baby rocket                       1 medium red capsicum, chopped

1 small red onion, thinly chopped

1/4 cup roughly chopped fresh flat-leaf parsley leaves

425g can baby beets, drained, halved

60g reduced-fat feta cheese, crumbled

Method

Combine garlic and 2 tablespoons vinegar in a shallow glass or ceramic dish. Add lamb. Season with salt and pepper. Turn to coat. Cover and refrigerate for 15 minutes to allow flavours to develop.

Heat a large frying pan over medium-high heat. Spray lamb with oil. Cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil to keep warm.

Combine rocket, capsicum onion, parsley, baby beets and remaining vinegar in a large bowl.

Cut lamb into 1cm-thick slices. Place rocket mixture on a serving plate. Top with lamb slices and feta. Serve.

 

Barbecued chilli and sesame beef with red cabbage slaw

Ingredients (serves 4)                         1 serve = 1 protein

2 tbs sesame seeds                               2 garlic cloves, peeled

2 tsp sambal oelek (see note)               1/4 cup (60ml) soy sauce

1/4 cup (55g) caster sugar                    1/4 cup (60ml) white vinegar

2 tbs vegetable oil

4 (about 600g) thick boneless sirloin (New York cut) steaks, fat trimmed, thinly sliced

1/4 (about 300g) red cabbage, thinly sliced

3 green onions, trimmed, thinly sliced

3 red radishes, cut into matchsticks

Steamed rice, to serve

Method

Preheat barbecue on high. Place sesame seeds in small frying pan over low heat and cook, stirring, for 1 minute or until toasted. Transfer seeds and garlic to a mortar and pound with a pestle until smooth. Add the sambal oelek, soy sauce, sugar, vinegar and oil, and stir to combine.

Place beef slices in a medium bowl and stir through 1/4 cup of the sesame mixture. Cover with plastic wrap and set aside.

Combine cabbage, green onion, radish and half of remaining dressing in a bowl.

Cook beef on barbecue for 1 minute each side or until browned and just cooked. Toss steak in remaining dressing.

Divide the cabbage mixture among serving dishes. Top with beef and serve immediately with steamed rice, if desired.

Notes

Sambal oelek is a chilli paste found in the Asian section of supermarkets.

 

 

Barbecued mustard veal cutlets

Ingredients (serves 4)              1 serve = 1 protein

60ml (1/4 cup) dry white wine                    2 tbs tamari (wheat-free soy sauce)

1 tbs wholegrain mustard                           1 garlic clove, crushed

4 veal cutlets, excess fat trimmed

Salt & freshly ground black pepper

salad, to serve

Method

Combine the wine, tamari, wholegrain mustard and garlic in a large glass or ceramic bowl.

Add the veal cutlets and toss to coat in the marinade. Cover with plastic wrap and place in the fridge for 10 minutes to develop the flavours.

Preheat a barbecue grill or chargrill pan on high. Remove the veal cutlets from the marinade and reserve the marinade. Season veal cutlets with salt and pepper. Cook on grill for 2 minutes each side. Reduce heat to medium and cook, basting the cutlets frequently with the reserved marinade, for a further 4-5 minutes each side for medium or until cooked to your liking. Divide the veal cutlets among serving plates and serve with salad.

BEEF AND RED WINE CASSEROLE

2 teaspoons oil                                           400g diced beef

3 medium onions, quartered                       2 cloves garlic, crushed

250g button mushrooms                            3/4 cup dry red wine

1/4 cup steak sauce                                     salt and pepper to taste

  1. Heat half the oil in a large pan; add beef, in batches, cook until browned all over. Remove from pan.
  2. Heat remaining oil in same pan, add onions, garlic; cook, stirring, until onions are lightly browned.
  3. Return beef to pan with mushrooms, wine and sauce. Bring to boil; simmer, covered, for about 1 hour, stirring occasionally, or until beef is tender. Season with salt and pepper before serving.

Serves 4                                            1 serve = 1 protein

Beef in black bean sauce

Ingredients (serves 4)              1 serve = 1 protein

2 teaspoons cornflour

1 tablespoon soy sauce

1 tablespoon black bean sauce

1 tablespoon hot chilli sauce

1/4 cup chicken stock

1 1/2 tablespoons peanut oil

600g beef rump steak, trimmed, very thinly sliced

1 medium brown onion, cut into wedges

1 medium green capsicum, cut into 2cm pieces

1 garlic clove, crushed

2cm piece fresh ginger, peeled, grated

100g cup mushrooms, sliced

3 green onions, cut into 5cm lengths

Method

Whisk cornflour and soy sauce in a jug until smooth. Stir in black bean sauce, chilli sauce and stock.

Heat a wok over medium-high heat. Add 1 tablespoon oil. Swirl to coat. Cook beef, in batches, for 1 to 2 minutes or until browned. Transfer to a bowl.

Heat remaining oil in wok. Add brown onion. Stir-fry for 2 minutes or until softened. Add capsicum, garlic and ginger. Stir-fry for 3 to 4 minutes or until capsicum is just tender. Add mushroom. Stir-fry for 2 minutes or until softened.

Return beef and juices to wok. Add sauce mixture. Stir-fry for 2 to 3 minutes or until sauce boils and thickens. Add green onion. Toss to combine. Serve.

 

 

Beef Fillets with Spiced Honey Sauce

1 medium carrot

4 green shallots

100grams green beans

Oil spray

4 small beef eye fillet steaks (300 grams)

Spiced Honey Sauce

10 grams butter

½ teaspoon grated fresh ginger

1-teaspoon honey

2 teaspoons light soy sauce

2 teaspoons Worcestershire sauce

1 Tablespoon water

 

Cut carrot into thin 10 cm strips.  Cut shallots and beans into 10 cm lengths.  Boil, steam or microwave vegetables until just tender, drain.

Spray non-stick pan, add steaks, cook until tender and done as desired.  Serve steaks with vegetables, drizzled with spiced honey sauce.

Spiced Honey Sauce: Heat butter in pan, add ginger, cook, stirring, about 1 minute or until aromatic.  Add honey, sauces and water, stir over heat until boiling.

 

Serves 2               1 serve = 1 protein

 

Beef salad

Ingredients (serves 4)                       1 serve = 1 protein

1/2 cup sweet chilli sauce                           2 tablespoons fish sauce

1/4 cup lime juice (2 to 3 limes)                  1 tablespoon brown sugar

1 Lebanese cucumber, diced                       3 tomatoes, finely chopped

1 small red capsicum, diced                        4 large sirloin steaks

1 small red onion, finely chopped

1/4 cup coriander leaves (optional)

Method

Combine sauces, juice and sugar in a bowl. Cover with plastic wrap and refrigerate until required.

Combine cucumber, tomatoes, capsicum, onion and salt and pepper in a large bowl. Cover and refrigerate until required.

Preheat a barbecue or chargrill on high. Season steaks with salt and pepper and cook for 3 to 4 minutes on each side for medium, or to taste. Remove to a plate, cover with foil and rest for 10 minutes.

Thinly slice beef across the grain. Place salad onto serving platter, top with beef and drizzle with dressing. Sprinkle with coriander and serve.

 

Teriyaki beef

Ingredients (serves 4)                        1 serve = 1 protein

1 tablespoon vegetable oil

1 medium brown onion, chopped

2 garlic cloves, crushed

600g beef mince

1 tablespoon plain flour

1/4 cup teriyaki sauce

2 teaspoons rice wine vinegar

1 teaspoon sesame oil

1 tablespoon brown sugar

150g snow peas, trimmed, sliced

3 green onions, thickly sliced

Toasted sesame seeds and steamed jasmine rice, to serve

Method

Heat vegetable oil in a large frying pan over medium-high heat. Add brown onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.

Add flour. Cook, stirring, for 1 minute. Add teriyaki sauce, vinegar, sesame oil and sugar. Reduce heat to medium-low. Cook, stirring occasionally, for 5 minutes or until sauce thickens. Add snow peas and green onion. Cook for 2 minutes or until snow peas are tender. Sprinkle with sesame seeds. Serve with rice.

Notes

Tip: For extra flavour, you could add 115g fresh baby corn, halved lengthways.

BEEF TOMATO CASSEROLE

Cooking oil spray            500g lean diced beef      2 onions, sliced     

2 cloves garlic, crushed 2 teaspoons ground cumin            

1 teaspoon ground coriander ¼ cup tomato paste        2 x 400g cans diced tomatoes

1/3 cup chopped fresh coriander   1/2 cup beef stock

  1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.
  2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.
  3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

Serves 4          1 serve = 1 protein

 

Beef, cashew and Thai basil stir-fry

Ingredients (serves 4)                       1 serve = 1 fat, 1 protein

400g beef fillet, thinly sliced

2 red onions, cut into wedges

2 garlic cloves, thinly sliced

4cm piece ginger, peeled, cut into matchsticks

1 long fresh red chilli, thinly sliced

1 stalk lemongrass, white part only, thinly sliced

1 tsp Chinese five-spice

1 tbs peanut oil

1 tsp sesame oil

1/2 cup (125ml) oyster sauce

1/4 cup (60ml) chicken stock

1 bunch baby choy sum, trimmed

1 cup (145g) roasted unsalted cashew nuts

1 bunch Thai basil, leaves picked

Steamed jasmine rice, to serve

 

Method

Combine the beef, onion, garlic, ginger, chilli, lemongrass and five-spice in a large bowl.

Heat one quarter of the peanut oil in a wok over high heat until just smoking. Add one quarter of the beef mixture and stir-fry for 2 minutes or until the beef is browned. Transfer to a bowl. Repeat in 3 more batches with remaining beef mixture and oil, reheating wok between batches.

Heat the sesame oil in the wok. Add the beef mixture, oyster sauce, chicken stock and choy sum and stir-fry for 1-2 minutes or until heated through and the choy sum just wilts. Remove wok from heat. Add the cashew nuts and half the Thai basil and toss to combine.

 

Beef pot roast

Save precious time with this slow-cooker pot roast recipe that’s wholesome and delicious.

Ingredients (serves 8)                       1 serve = 1 protein, 1 carbohydrate

2.5kg beef topside roast                             700g chat potatoes, halved

3 large carrots, peeled, cut into 3cm pieces          8 eschalots, peeled, halved

2 dried bay leaves                                       4 sprigs fresh thyme

400g can diced Italian tomatoes with oregano and basil

3 garlic cloves, crushed                     2 1/2 cups beef stock

Method

Place beef in the bowl of a 5.5 litre slow-cooker. Arrange potato, carrot, eschalots, bay leaves and thyme around beef. Season with salt and pepper. Combine tomato, garlic, stock and 1 cup cold water in a jug. Pour over beef. Cover with lid.

Turn cooker to low. Cook for 8 hours or until vegetables are tender, turning beef halfway during cooking.

Transfer beef to a plate. Cover loosely with foil. Set aside for 10 minutes. Slice thinly. Serve beef with vegetables and sauce.

Notes

You can use beef blade or brisket instead of topside.

 

Cajun steak with succotash salad

Ingredients (serves 4)                                     1 serve = 1 protein, 1 carb, 1 tsp fat

4 sirloin steaks, trimmed of excess fat                         Zest and juice of 1 orange

1/2 tsp dried chilli flakes                                 1/2 tsp dried oregano

1 tsp Dijon mustard                                         3 garlic cloves

10 mint leaves, plus extra to garnish                2 tbs olive oil

2 tsp white wine vinegar                                  200g can corn kernels, rinsed, drained

400g can red kidney beans, rinsed, drained     3 tomatoes, seeds removed, chopped

1 small red onion, thinly sliced                                    1 Lebanese cucumber, chopped

1 piece roasted capsicum*, chopped               2 tbs light sour cream, to serve

Method

Mark steaks in a criss-cross pattern (so marinade penetrates). Mix zest, juice, chilli, oregano, mustard and 2 crushed garlic cloves in a dish. Season and add steaks. Set aside to marinate while you prepare the salad. Puree mint, oil, vinegar and remaining garlic in a blender. Toss with remaining ingredients, except cream.

Heat a lightly oiled chargrill or frypanon medium-high heat. Cook steaks for 1-2 minutes each side for medium-rare (or to your liking). Rest steaks briefly,then serve with succotash, drizzled with pan juices and topped with sour cream and extra mint.

Notes

* From delis and selected supermarkets

 

 

 

Cajun lamb with healthy coleslaw

Ingredients (serves 4)                       1 serve = 1 protien

2 tbs Dijon mustard

2 tbs reduced-fat Greek-style yoghurt

1 tbs white wine vinegar

6 cups thinly sliced savoy cabbage (about 1/4 cabbage)

1 green capsicum, thinly sliced

2 spring onions, thinly sliced on the diagonal

2 tsp caraway seeds, toasted

1/3 cup dill sprigs

2 tsp Cajun spice mix*

2 tsp olive oil, plus extra to cook

8 lamb cutlets, trimmed of excess fat

Method

Combine mustard, yoghurt and vinegar in a small bowl. Place the cabbage, capsicum, spring onion, caraway seeds and dill in a large bowl, then add the dressing and toss to combine.

Place the spice and oil in a bowl and stir well to combine. Add cutlets and rub all over with the mixture. Lightly oil a large frypan and place over medium heat. When hot, add cutlets in batches, and cook for 3 minutes, turning once for medium-rare, or until cooked to your liking. Serve with coleslaw.

Notes

* Cajun spice (or Cajun seasoning), is available from supermarkets.

 

Char siu beef with broccolini

 

Ingredients

100g thin rice noodles

1 tbs sunflower oil

2 garlic cloves, chopped

400g beef mince

2cm piece ginger, grated

1/4 cup (60ml) Chinese rice wine (shaohsing)(see note)

1/4 cup (60ml) char siu sauce (Chinese barbecue sauce)(see note)

2 bunches broccolini, trimmed, blanched, refreshed

1/3 cup (50g) unsalted roasted peanuts, chopped

1 long red chilli, sliced

Coriander leaves, to serve

 

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Method

Step 1

Cook noodles according to packet instructions. Drain. Set aside.

Step 2

Meanwhile, heat oil in a large frypan or wok over high heat. Add the garlic, beef and ginger, then cook, breaking up the beef with a wooden spoon, for 3-4 minutes until the beef is browned. Add the rice wine and char sui sauce, then simmer for 1 minute. Add the broccolini and stir until warmed through.

Step 3

Divide the noodles among plates and top with the beef mixture. Garnish with peanuts, chilli and coriander, then serve.

 

Serves 4                               1 serve = 1 protein, 1 carbohydrate

 

 

CHERMOULLA LAMB ON MASH

8 lean lamb cutlets                                      2 tblsp fine chopped fresh parsley

2 tsp finely grated lemon rind           2 tablespoons lemon juice

1/2 teaspoon ground turmeric           1 teaspoons ground cumin

500g sweet potatoes, peeled, coarsely chopped

1/3 cup skim milk                             salt and pepper to taste

  1. Combine lamb, parsley, rind, juice, turmeric and cumin in a bowl; mix well.
  2. Add sweet potatoes to a large pan of boiling, salted water. Boil, uncovered, until just tender; drain well. Mash sweet potatoes in a large bowl with skim milk until combined. Season with salt and pepper. Cover to keep warm.
  3. Meanwhile, heat a large, lightly oiled pan. Add cutlets, cook on both sides until browned and tender. Cover; stand 5 minutes.
  4. Serve lamb with mash.

 

Serves 4                                   1 serve = 1 protein, 1 carbohydrate

 

CHILLI LAMB STIR-FRY

2 teaspoons sesame oil

500g trim lamb strips

1 medium red capsicum, deseeded, sliced thinly

2 fresh long red chillies, seeded, thinly sliced

1 tablespoon grated fresh ginger

2 cloves garlic, crushed

2 bunches bok choy, trimmed, roughly chopped

1/4 cup soy sauce

1 tablespoon oyster sauce

2 spring onions, thinly sliced

fresh herbs to garnish

  1. Heat oil in a wok or large pan. Add lamb, in batches, stir-fry until lightly browned. Remove lamb; add capsicum, chillies, ginger and garlic to wok, stir-fry until capsicum is tender.
  2. Return lamb to wok with bok choy and sauces; stir-fry until bok choy is just wilted.
  3. Serve stir-fry sprinkled with spring onions.

SERVES 4                                          1 serve = 1 protein

 

 

CRUSTED LAMB WITH VEGETABLES

1-teaspoon oil                                     600g (2 medium) lamb mini roasts

2 tablespoons grain mustard              2 teaspoons sea salt

1 teaspoon Moroccan seasoning        4 small zucchini, half lengthways

1 red capsicum, quartered                 1 medium yellow capsicum, quartered

1 medium red onion, cut into thick wedges

  1. Brush oil over a large, heated grill pan; add lamb, brown all over. Reserve pan – DO NOT RINSE.
  2. Place lamb on a wire rack in a baking dish; brush with combined mustard. Sprinkle with combined salt and seasoning.
  3. Cook lamb, uncovered, in a hot oven for about 20 minutes, or until cooked as desired. Cover lamb; rest 5 minutes before cutting into thick slices.
  4. Meanwhile, heat same grill pan; add vegetables, in batches, cook until browned all over and tender.
  5. Serve vegetables topped with lamb.

SERVES 4                                             1 serve = 1 protein

 

CURRIED BEEF STIR-FRY

2 teaspoons oil                                                400g beef strips

2 medium onions, thickly sliced         1 clove garlic, crushed

2 tspoons finely grated fresh ginger   1 small red chilli, seeded, thinly sliced

1 tablespoon mild curry paste             2 tablespoons satay sauce

2 Tbls salt-reduced soy sauce              2 teaspoons cornflour

1/2 cup chicken stock                          1 cup bean sprouts, trimmed

  1. Heat half of the oil in a wok or large pan; add beef, in batches, stir-fry until well browned. Remove from wok.
  2. Heat remaining oil in same wok or pan; add onions, garlic, ginger and chilli, stir-fry until onions are soft. Add paste; stir-fry until fragrant.
  3. Return beef to wok with combined sauces, cornflour and stock; stir-fry until sauce boils and thickens and beef is hot. Stir in sprouts.

SERVES 4                              1 serve = 1 protein

 

 

CURRIED BEEF WITH TOMATOES

Cooking oil spray                             400g rump steak, thinly sliced

1 large onion, thinly sliced                          1 ½  tblsps tikka masala curry paste

1 x 400g diced tomatoes                             1 tablespoon tomato paste

2 zucchini, sliced                               salt and pepper to taste

2 tablespoons chopped fresh coriander

  1. Spray a heated non-stick pan with cooking oil; add beef, in batches, stir-fry until browned. Remove from pan.
  2. Add onion, stir until soft. Stir in curry paste, tomatoes, paste and zucchini; stir until boiling. Reduce heat; simmer for 2 minutes.
  3. Return beef to pan with coriander; season with salt and pepper. Stir until heated through.

Serves 4                                            1 serve = 1 protein

 

GRILLED LAMB WITH MUSHROOM SALAD

2 teaspoons oil

300g button mushrooms, halved

2 cloves garlic, crushed

1/2 teaspoon paprika

2 tablespoons red wine vinegar

1 x 450g can baby beetroot, drained, halved

80g rocket leaves

400g lamb cutlets, well-trimmed

  1. Heat oil in a large pan; cook mushrooms, stirring. Stir in garlic, paprika and vinegar. Bring to boil; reduce heat, simmer for 1 minute.
  2. Heat an oiled grill pan; add cutlets, cook on both sides, until browned and tender.
  3. Combine mushroom mixture, beetroot and rocket in a bowl; mix well.
  4. Serve cutlets with mushroom salad.

Serves 4.                        1 serve = 1 protein

 

 

Herbed beef with balsamic glaze

Ingredients (serves 8)                                 1 serve = 1 protein

1.3kg beef eye fillet, trimmed

1/3 cup olive oil

1 cup flat-leaf parsley leaves, roughly chopped

1/4 cup oregano leaves, roughly chopped

2 tablespoons thyme leaves, roughly chopped

2 tablespoons brandy or beef stock

1/4 cup balsamic vinegar

1/4 cup caster sugar

Method

Preheat oven to 180°C. Cut fillet of beef in half crossways to make 2 fillets. Season with salt and pepper. Heat 2 tablespoons oil in a large, heavy-based frying pan over medium-high heat. Sear beef, 1 fillet at a time, turning, for 5 minutes or until browned. Transfer to a large roasting pan.

Combine parsley, oregano and thyme in a bowl. Press herbs on top of each fillet. Combine remaining 2 tablespoons oil and brandy. Pour over beef. Cover pan tightly with foil. Roast beef for 30 to 35 minutes for medium or until cooked to your liking. Remove from oven. Set aside for 1 hour.

Pour meat juices into a frying pan. Add vinegar and sugar. Bring to the boil, stirring, over high heat. Reduce heat to medium-low. Simmer for 10 to 15 minutes or until sauce is thick. Thickly slice beef. Drizzle with balsamic glaze and serve.

 

 

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                      1 tablespoon honey

1 tablespoon light soy sauce               1 tablespoon hoisin sauce

1 tablespoon lemon juice                     2 cloves garlic, crushed

1 small fresh red chilli, seeded, finely chopped

cooking oil spray

  1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.
  2. Drain cutlets; reserve marinade.
  3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                               1 serve = 1 protein

 

 

INDIAN LAMB CURRY

2 teaspoons oil

500g lamb strips

1 onion, chopped

1 clove garlic, crushed

3 teaspoons curry powder

2 teaspoons sweet paprika

1 teaspoon ground cumin

1 tablespoon cornflour

1 x 375ml can light and creamy evaporated milk

1/4 cup beef stock

  1. Heat oil in a large pan, add lamb; cook, stirring, until browned. Remove from pan. Add onion and garlic to pan, cook, stirring until onion is soft. Add combined spices; stir for 1 minute.
  2. Stir in blended cornflour, evaporated milk and stock; bring slowly to boil, stirring. Return lamb to pan; simmer for 10 minutes.

Serves 4

 

Korean beef with kimchi slaw

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Ingredients                                                 Serves 2 1 serve = 1 protein

4 garlic cloves, crushed

1/3 soy sauce

2 teaspoons fresh ginger, finely grated

2 Tblsp brown sugar

1 Tblsp white vinegar

2 Tblsp Hot chilli sauce

1 Tblsp peanut oil

200g Beef Eye Fillet

3 cups shredded Chinese Cabbage

2 Carrots, cut into matchsticks

1 Lebanese cucumber, cut into matchsticks

3 spring onions, thinly sliced diagonally

1 long red chilli, cut into matchsticks

1 Tblsp sesame seeds, toasted

Steamed jasmine rice, to serve

 

Method

Step 1

Mix the garlic, soy, ginger, sugar, vinegar, 1 tablespoon chilli sauce and oil in a jug. Combine the beef and half the soy mixture in a medium bowl.

Step 2

Heat a frying pan over medium heat. Cook the beef for 2 mins each side or until cooked to your liking. Transfer to a plate. Cover with foil and set aside for 5 mins to rest. Thickly slice.

Step 3

Combine the cabbage, carrot, cucumber, spring onion, chilli, sesame seeds, remaining soy mixture and remaining chilli sauce in a bowl. Serve salad with beef, steamed rice and extra spring onion.

 

 

LAMB VEGETABLE STIR-FRY

1 teaspoon oil                                             1 clove garlic, crushed

500g lamb strips                               500g broccolini, halved

1 red capsicum, chopped                            200g button mushrooms, sliced

4 spring onions, chopped                           ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

  1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.
  2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4.                                           1 serve = 1 protein

 

 

Lamb casserole

Ingredients (serves 6)                       1 serve = 1 protein, 1 carbohydrate

6 lamb forequarter chops, excess fat trimmed, halved   1 tbs olive oil

2 garlic cloves, coarsely chopped                                  500g  potatoes, halved

2 carrots, peeled, thickly sliced diagonally                              160ml (2/3 cup) red wine

1 x 660ml btl passata (tomato pasta sauce)                            375ml (1 1/2 cups) chicken stock                                                                    1 x 260g btl tomato chutney                                                             2 large sprigs fresh rosemary                                                            150g (1 cup) frozen peas

Chopped fresh continental parsley, to serve

Method

Preheat oven to 180°C. Season the lamb with salt and pepper. Heat the oil in a large flameproof casserole dish or large frying pan over medium-high heat. Add one-third of the lamb and cook for 2-3 minutes each side or until browned. Transfer to a large plate. Repeat, in 2 more batches, with remaining lamb, reheating the dish between batches.

Add the garlic and cook, stirring, for 2 minutes or until soft. Add the potato and carrot, and cook, stirring occasionally, for 2 minutes. Add the wine and cook for 2 minutes or until the liquid has reduced by half.

Transfer the mixture to a casserole dish, if necessary. Add the lamb, passata, stock, chutney and rosemary. Cover and bake for 2 hours or until the lamb is tender and falls off the bone.

Use a large metal spoon to skim any fat from the surface. Stir in the peas. Season with salt and pepper. Sprinkle with parsley to serve.

Notes

Cook’s tip: To make it easier to skim off fat that has risen to the surface during cooking, prepare casserole to the end of step 3. Store in the fridge overnight. The cool temperature causes fat to solidify, making it easier to remove. Reheat over medium heat, stirring often. Continue from step 4.

 

 

 

LAMB CHICKPEA SALAD

400g lamb fillets, trimmed

1 tablespoon Moroccan seasoning

1 clove garlic, crushed

1 x 300g can chickpeas, drained

1 bunch flat-leafed parsley, finely chopped

½ cup chopped fresh mint

1/4 cup chopped fresh coriander

6 spring onions, finely chopped

1 x 200g punnet cherry tomatoes, halved

cooking oil spray

2 tablespoon lemon juice

1 tablespoon no-oil French dressing

  1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.
  2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.
  3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.
  4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

Serves 4                         1 serve = 1 protein, 1 carbohydrate

 

LEMON CAPER VEAL

2 teaspoons oil                                                4 x 125g veal steaks

1 cup chicken stock                             2 tablespoons lemon juice

¼ cup fat-reduced cream                    1 teaspoon cornflour

1 teaspoon water                                 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives

salt and pepper to taste

  1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.
  2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                       1 serve = 1 protein, 2 tsp fat

 

LAMB WITH VEGETABLES

500g lamb fillets                               1 clove garlic, crushed

2 tablespoons lemon juice                 1-tablespoon grain mustard

6 springs fresh rosemary                            400g baby chat potatoes, halved

2 small zucchini, halved lengthways 1 medium onion, sliced

1 medium red capsicum, quartered   Extra 6 whole garlic cloves

Cooking oil spray                             Salt to taste

  1. Combine lamb, garlic, juice and mustard in a large bowl, Cover; refrigerate for several hours or overnight.
  2. Place rosemary sprigs, potatoes, zucchini, onion, capsicum and extra garlic in a large baking dish. Spray with cooking oil; season with salt.
  3. Cook in a hot oven, 200oC, for about 40 minutes, turning occasionally, until browned and slightly crisp.
  4. Cook lamb in an oiled grill pan, on all sides, until browned and tender. Stand for 5 minutes before slicing.
  5. Serve lamb over vegetable mixture.

Serves 4                                            1 serve = 1 protein

 

LOW-FAT TURKEY BOLOGNAISE

1/2 cup chicken stock                          1 medium onion, finely chopped

1 medium carrot, finely chopped        2 sticks celery, finely chopped

2 cloves garlic, crushed                       400g turkey mince

1 x 500ml bottle tomato pasta sauce   2 tablespoons chopped fresh parsley

100g small pasta                                  1 tablespoon grated parmesan cheese

  1. Heat ¼ of the stock a large non-stick pan, add onion, carrot, celery and garlic; cook, stirring, over low heat until vegetables are soft.
  2. Add turkey; cook, stirring, until changed ion colour.
  3. Add remaining stock and sauce; bring to boil, simmer, uncovered, for about 20 minutes, or until sauce is thickened. Stir in parsley.
  4. Meanwhile, add pasta to a large pan of boiling water, boil, uncovered, until just tender; drain well.
  5. Toss pasta through turkey sauce, sprinkle with cheese.

SERVES 4                  1 serve = 1 protein, 2 carbohydrates

 

 

 

MEXICAN BEEF STIR-FRY

1 x 35g packet Taco seasoning

600g beef scotch fillet, trimmed, thinly sliced

cooking oil spray

1 onion, sliced

1 red capsicum, sliced

2 sticks celery, sliced

1 medium zucchini, finely sliced

1 x 125g can corn kernels, drained

1 tablespoon water

2 tablespoon chopped fresh coriander

  1. Combine seasoning and steak in a bowl; mix well.
  2. Spray a heated wok or pan with cooing oil spray. Add beef, in batches, stir-fry until browned. Remove beef.
  3. Add onion, capsicum, celery, zucchini, corn and water to wok; stir-fry until vegetables are tender. Return steak and its juices to wok; stir-fry until heated through. Add coriander; toss well.

Serves 4               1 serve = 1 protein

 

Mexican grilled steak with corn salad

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate

olive oil cooking spray                                    2 corn cobs, trimmed

2 tablespoons vegetable oil                             1 teaspoon smoked paprika

1 teaspoon ground cumin                                1/2 teaspoon chilli flakes

1 garlic clove, crushed                                    1 teaspoon finely grated lime rind

4 (100g each) beef rump steaks                      1 large red onion, cut into thin wedges

420g can red kidney beans, drained, rinsed   1 long red chilli, deseeded, thinly sliced

1/3 cup chopped fresh coriander leaves

1 tablespoon lime juice lime wedges and fresh coriander leaves, to serve

Method

Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Rub 2 teaspoons oil over corn cobs. Cook for 10 minutes, turning occasionally, or until lightly browned and tender.

Combine paprika, cumin, chilli flakes, garlic, lime rind and remaining oil in a ceramic baking dish. Add steaks. Turn to coat. Cook steaks for 3 to 4 minutes each side for medium or until cooked to your liking. Cook onion for 5 to 6 minutes or until light brown and tender.

Cut kernels from corn cobs. Combine corn kernels, beans, sliced chilli, chopped coriander, onion and lime juice in a bowl. Serve steaks with corn mixture, lime wedges and coriander leaves.

 

 

MINTED LAMB CASSEROLE

Cooking oil spray

500g lean diced lamb

1 onion, chopped

1 clove garlic, crushed

1 x 400g can diced tomatoes

2 cups beef stock

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 medium zucchini, sliced

1 x 440g can carrots, drained

2 tablespoons chopped fresh mint

  1. Heat a large non-stick flameproof/ovenproof dish; spray with cooking oil. Add lamb, in batches, cook until browned. Remove from pan.
  2. Add onion and garlic; cook, stirring, until soft. Return lamb with tomatoes, stock, paste and sauce. Bring to boil; cover.
  3. Cook in a moderate oven, 180oC, for about 1 hour. Add zucchini and carrots; cook for a further 10 minutes. Stir in mint.

Serves 4               1 serve = 1 protein

 

 

MUSHROOM STEAKS

1 tablespoon grain mustard                        4 x 120g sirloin steaks

2 teaspoons olive oil                                   2 cloves garlic, crushed

2 onions, thickly sliced                     2 teaspoons brown sugar

¼ cup red wine                                  150g oyster mushrooms

100g button mushrooms, thinly sliced       1/2 cup beef stock

  1. Spread mustard over both sides of steaks; stand 15 minutes.
  2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.
  3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.
  4. Serve steaks with mushroom mixture.

Serves 4                                            1 serve = 1 protein

 

 

 

Mushroom Steak

4 lean beef steaks               1 Tblsp oil

1 small onion                         180g mushrooms sliced

½ cup beef stock                 2 Tblsp Worcestershire sauce

2 Tblsp parsley chopped

 

Heat the non- stick fry pan.  Brush oil on both sides of steak.

To seal cook steak 2-3 minutes on both sides.  Turn when juices appear on uncooked side.

Remove from heat, rest while making sauce.  Add onion and mushrooms to any pan juices, cook 1 minute.  Add Worcestershire  sauce and stock.  Bring to the boil, stirring constantly until thickened.  Add parsley and any juices from rested steak.

 

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).

Serve with steamed veges.

 

Serves 4             1 serve = 1 protein

 

LEMON CAPER VEAL

2 teaspoons oil                                           4 x 125g veal steaks

1 cup chicken stock                                    2 tablespoons lemon juice

¼ cup fat-reduced cream                             1 teaspoon cornflour

1 teaspoon water                              1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives   salt and pepper to taste

  1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.
  2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                                            1 serve = 1 protein, 2 tsp fat

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                             1 tablespoon honey

1 tablespoon light soy sauce                       1 tablespoon hoisin sauce

1 tablespoon lemon juice                            2 cloves garlic, crushed

1 fresh red chilli, seeded, finely chopped    cooking oil spray

  1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.
  2. Drain cutlets; reserve marinade.
  3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                            1 serve = 1 protein

 

LAMB RACK WITH ROASTED VEGETABLES

2 small swedes, peeled, cut into wedges

2 small parsnips, peeled, cut into wedges

1 bunch Dutch carrots, trimmed, peeled

4 small potatoes, unpeeled, cut into wedges

1 teaspoon minced garlic

cooking oil spray

4 sprigs rosemary

1 Frenched rack of lamb (8 lean cutlets)

2 teaspoons dried mixed Italian herbs

extra cooking oil spray

2 cups beef stock

  1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.
  2. Cook in a hot oven, 200°C, for about 25 minutes.
  3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.
  4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.
  5. Serve lamb with vegetables; drizzle with pan juices.

Serves 4               1 serve = 1 protein, 1 carbohydrate

 

LAMB VEGETABLE STIR-FRY

1 teaspoon oil                                               1 clove garlic, crushed

500g lamb strips                                          500g broccolini, halved

1 red capsicum, chopped                           200g button mushrooms, sliced

4 spring onions, chopped                           ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

  1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.
  2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4.                                1 serve = 1 protein

 

STIR-FRIED LAMB IN BLACK BEAN SAUCE

600g lamb strips

1 teaspoon five spice powder

2 teaspoons sesame oil

2 teaspoons peanut oil

2 cloves garlic, crushed

1 teaspoon grated fresh ginger

1 medium onion sliced thinly

1 small red capsicum sliced thinly

1 small yellow capsicum sliced thinly

6 green onions, sliced thinly

1 teaspoon cornflour

½ cup chicken stock

1 tablespoon soy sauce

2 tablespoon black bean sauce

 

  1. Place lamb in medium bowl with combined five-spice and sesame oil, toss lamb to coat in five-spice mixture.
  2. Heat half of the peanut oil in wok or large frying pan; stir fry lamb, in batches, until browned lightly.
  3. Heat remaining peanut oil in same wok; stir-fry garlic, ginger and brown onion until onion just softens. Add capsicum capsicums and green onion; stir fry until capsicum is just tender.
  4. Blend cornflour with stock and sauces in small jug. Add cornflour mixture to wok with lamb; stir until sauce boils and thickens slightly and lamb is cooked as desired.

Serves 4

 

 

MUSHROOM STEAKS

1 tablespoon grain mustard

4 x 12g sirloin steaks

2 teaspoons olive oil

2 cloves garlic, crushed

2 onions, thickly sliced

2 teaspoons brown sugar

¼ cup red wine

150g oyster mushrooms

100g button mushrooms, thinly sliced

1/2 cup beef stock

  1. Spread mustard over both sides of steaks; stand 15 minutes.
  2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.
  3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.
  4. Serve steaks with mushroom mixture.

Serves 4                                 1 serve = 1 protein

 

Navarin of lamb

Ingredients                                                                        Serves 4 (1 serve = 1 protein, 1 carbohydrate)

2 tablespoons olive oil                                                   8 (1.6kg) lamb forequarter chops, trimmed

2 garlic cloves, finely chopped                                    1/4 cup plain flour

3/4 cup red wine, optional                                           1/4 cup tomato paste

2 cups chicken stock                                                       4 small sebago potatoes, peeled, thickly sliced

1 turnip, peeled, cut into thick wedges                  2 carrots, peeled, halved, thickly sliced

5 sprigs fresh thyme                                                       1/2 cup frozen peas

1/3 cup chopped fresh flat-leaf parsley leaves

 

Method

Step 1

Preheat oven to 180°C/160°C fan-forced. Heat 1 tablespoon oil in large, heavy-based, flameproof casserole dish over medium heat. Cook lamb, in batches, for 3 minutes each side or until browned. Transfer to a plate.

Step 2

Add remaining oil to dish. Add garlic. Cook, stirring, for 30 seconds or until fragrant. Add flour. Cook, stirring, for 1 minute. Remove from heat. Slowly add wine, stirring constantly. Stir in tomato paste, stock and 3 cups cold water. Return dish to heat. Stir until mixture is smooth.

Step 3

Return lamb to dish with potato, turnip, carrot and thyme. Cover. Bake for 1 hour 30 minutes or until lamb is tender.

Step 4

Add peas. Bake 5 minutes or until tender. Using a spoon, skim fat from surface and discard. Discard thyme sprigs. Season with salt and pepper. Serve sprinkled with parsley.

 

 

NORTH AFRICAN LAMB SKEWERS

500g lean sirloin beef strips          1 red capsicum, cut into cubes

3 teaspoons Moroccan seasoning 2 tsp lemon and herb seasoning

2 teaspoons olive oil                      1/3 cup reduced-fat plain yoghurt

1 Tblsp chopped fresh coriander   Salt and pepper to taste

 

Combine beef, capsicum, seasonings and oil in a medium bowl; mix well.

Thread beef and capsicum alternately onto 8 skewers.

Cook skewers on a heated, oiled grill plate (or grill or barbecue) until beef is browned all over and tender.

Serve skewers with combined yoghurt and coriander; season with salt and pepper.

Serves 4                          1 serve = 1 protein

 

ORIENTAL LAMB RACKS

500g diced trim lamb                                       1 red capsicum, chopped

½ teaspoon cornflour                                       1 tablespoon water

steamed vegetables to serve

MARINADE

¼ cup light soy sauce                                       1 teaspoon grated fresh ginger

1 clove garlic, crushed                                     1 tablespoon brown sugar

¼ teaspoon five spice powder                         2 tablespoons sweet sherry

  1. MARINADE. Combine all ingredients in a bowl; mix well.
  2. Thread lamb and pieces of capsicum onto 8 skewers. Place in a shallow dish; add marinade, turn to coat in mixture. Cover; refrigerate for 30 minutes or overnight.
  3. Drain skewers; reserve marinade.
  4. Cook skewers under a hot grill, on both sides, occasionally brushing with marinade, until cooked as desired.
  5. Place remaining marinade in a small pan; stir in blended cornflour and water. Bring to boil; simmer, uncovered, for 2 minutes, or until sauce is slightly thickened.
  6. Serve lamb skewers drizzled with sauce and steamed vegetables.

SERVES 4                                                       1 serve = 1 protein

 

 

PORK WITH ORANGE SAUCE

2 teaspoons oil                   500g pork fillets

2 green zucchini, thinly sliced   1 onion, thinly sliced

1 tablespoons port                1-cup chicken stock

3 teaspoons cornflour             2 tablespoons water

1 cup orange juice

  1. Heat half the oil in a large baking dish. Add pork; cook until browned all over. Remove from dish.
  2. Heat remaining oil in same dish; add zucchini and onion, cook, stirring for about 2 minutes or until slightly softened. Place pork on top of vegetables; pour over combined port and stock.
  3. Cook, covered, in a moderately hot oven, 190oC, for about 12 minutes, or until pork is tender and juices run pink to clear. Remove pork and vegetables; cover with foil, keep warm.
  4. Place baking dish on stovetop. Pour in blended cornflour, water and juice. Stir over heat until sauce boils and thickens.
  5. Serve pork sliced with vegetables and sauce.

Serves 4

 

 

Quick goulash

Ingredients (serves 4)                       1 serve = 1 protein

1 1/2 tablespoons olive oil

500g stir-fry beef

1 brown onion, thinly sliced

200g button mushrooms, thickly sliced

1 tablespoon ground paprika

400g can condensed tomato soup

400g can diced tomatoes

steamed rice, chopped flat-leaf parsley leaves to serve

Method

Heat 2 teaspoons oil in a large frying pan over high heat. Add half the beef. Cook, stirring often, for 3 minutes or until browned. Transfer to a plate. Repeat with oil and remaining beef.

Add remaining 2 teaspoons oil, onion and mushroom to pan. Cook for 3 minutes or until tender. Add paprika. Cook, stirring, for 1 minute. Add soup and tomatoes. Stir until well combined. Bring to the boil.

Reduce heat to low. Return beef and any juices to pan. Simmer for 3 minutes or until warmed through. Season with salt and pepper.

Spoon rice into bowls. Spoon over goulash and sprinkle with parsley.

 

Roast beef with easy red wine sauce

Ingredients (serves 6)                                    1 serve = 1 protein

1.2kg piece beef eye fillet

Olive oil

400ml good-quality red wine

270ml jar Bowles Veal Glace

2 tsp Dijon mustard

Method

Preheat oven to 200C. Tie beef with cooking string at regular intervals to make a firm, even shape, tucking in the ends. Brush beef all over with oil and season generously with salt and pepper. Heat a roasting pan on your stovetop over high heat. Brown beef on all sides, then transfer to oven. Cook for 30 minutes for medium or until cooked to your liking. Remove beef from oven. Cover loosely with foil and leave to rest for 10 minutes while making sauce.

For sauce, place wine in a small saucepan and bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes or until wine has reduced by three-quarters. Add veal glace and mustard and whisk until sauce is blended. Simmer for a further 3-5 minutes or until thick and syrupy.

Slice beef thickly and serve drizzled with red wine sauce.

Notes

You need a full-bodied wine to give your sauce the best flavour – try a cabernet sauvignon blend. Bowles Veal Glace is a stock reduction. Look for it in quality butchers and delicatessens. If you can’t find it, you could replace it with reduced beef or veal stock, but bear in mind that your sauce won’t be as intensely flavoured. Cooking tip: When browning beef on the stovetop, choose a heavy-based roasting pan that is able to be heated to a high temperature without buckling.

 

 

 

ROAST BEEF WITH MUSHROOM PEPPER SAUCE

500g piece beef eye fillet                             1 teaspoon sea salt flakes

¼ tsp freshly cracked black pepper  1 teaspoons dried thyme leaves

MUSHROOM PEPPER SAUCE

1 small brown onion, finely chopped         2 cloves garlic, crushed

200g button mushrooms, sliced                  1/4 tsp fresh cracked black pepper

11/4 cups beef stock                         1 tablespoon cornflour

2 teaspoons brandy                          1 tablespoon Worcestershire sauce

  1. Trim fat and sinew from beef; place in a large baking dish. Combine salt, pepper and thyme in a bowl; rub evenly over beef.
  2. Cook in a hot oven, 200°C, for about 25 minutes, or until cooked as desired. Remove beef from oven; cover, stand for about 5 minutes before slicing.
  3. Mushroom Pepper Sauce. Place mushrooms, garlic, pepper and stock in a large pan; bring to boil. Simmer for 10 minutes. Add blended cornflour, brandy and sauce; stir over heat until boiling and slightly thickened. Serve beef with Mushroom Pepper Sauce.

SERVES 4                     1 serve = 1 protein

 

 

 

ROAST TURKEY WITH REDCURRANT SAUCE

1 x 1kg frozen turkey breast roast

2/3 cup cranberry sauce to serve

GLAZE

¼ cup red currant jelly

¼ cup orange juice

1 teaspoon finely grated orange rind

1-tablespoon grain mustard

1 tablespoon chopped fresh rosemary

1/2 teaspoon cracked black pepper

  1. Thaw turkey according to manufacturers directions on box. Do not remove foil. Place turkey in a baking dish.
  2. Glaze. Combine all ingredients in a pan; stir over low heat until jelly is melted.
  3. Roast turkey according to instructions on box. When turkey is unwrapped from foil, return to baking dish. Cook for a further 15 minutes; pour over Glaze. Cook for a further 15 minutes, brushing turkey with Glaze during cooking.
  4. Allow 1 tablespoon cranberry sauce per serve. Serve turkey cut into slices with cranberry sauce.

SERVES 8

 

 

Savoury mince  (useful as a last minute dinner)

Makes 6 cups

Ingredients

2 tablespoons olive oil                      1 brown onion, finely chopped

2 garlic cloves, crushed                     600g beef mince

1 large carrot, peeled, finely chopped         2 tablespoons tomato paste

3 x 400g cans crushed tomatoes

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.

Add carrot. Cook, stirring, for 5 minutes. Add tomato paste. Cook, stirring, for 2 to 4 minutes. Add crushed tomatoes. Increase heat to high. Bring to the boil.

Reduce heat to medium-low. Simmer, uncovered, for 20 to 30 minutes or until sauce thickens. Season with salt and pepper.

Notes

Freeze mince mixture in an airtight container for up to 3 months. Defrost in the refrigerator overnight.

 

Savoury mince with soft polenta

Ingredients (serves 4)    1 serve = 1 protein, 2 carbohydrates

1 quantity Savoury mince (see related recipe)      2 cups milk

3/4 cup instant polenta                                         20g butter

1/3 cup grated parmesan cheese                           1/4 cup basil leaves, to serve

Method

Place savoury mince in a large saucepan over low heat. Cook, stirring occasionally, for 15 minutes or until heated through.

Bring milk and 2 cups of cold water to the boil in a large saucepan over high heat. Add polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to low. Cook, stirring, for 4 to 5 minutes or until thick. Remove from heat. Stir in butter and 1/4 cup of parmesan.

Spoon polenta onto plates. Top with the savoury mince. Sprinkle with remaining parmesan and basil. Serve.

 

Slow-cooked casserole

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate

800g chuck steak, diced                    4 Desiree potatoes, cubed

4 carrots, trimmed, sliced                  415g can diced tomatoes

2 tablespoons tomato paste              1 cup frozen peas

1/4 cup gravy powder                       crusty bread, to serve

Method

Preheat oven to 130°C. Place meat, potatoes, carrots, tomatoes and tomato paste into an ovenproof casserole dish. Mix well to combine.

Cover with a lid. Bake for 3 hours 45 minutes, stirring once or twice during cooking.

Remove casserole from oven. Stir in peas. Gradually add gravy powder, stirring constantly to prevent lumps from forming. Return to oven. Cook, uncovered, for a further 15 minutes.

 

SOY LAMB STIR-FRY

2 teaspoons oil                                           500g lean lamb strips

1 medium white onion, sliced thinly           1 clove garlic, crushed

2 sticks celery, sliced diagonally                 1 small red capsicum, chopped

200g button mushrooms, thinly sliced       150g snow peas, trimmed

1/3 cup beef stock                                       1/3 cup light soy sauce

  1. Heat oil in a wok or large pan; add lamb, in batches, stir-fry until browned. Remove lamb.
  2. Add onion, garlic, celery, capsicum and mushrooms to wok; stir-fry for 2 minutes. Return lamb to wok with snow peas; stir in combined stock and sauce. Stir-fry until lamb is heated through.

Serves 4                                            1 serve = 1 protein

 

Spiced lamb cutlets with garlic tomato salad

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

2 teaspoons cumin seeds                            1 teaspoon cracked black pepper

3 teaspoons ground paprika                       4 garlic cloves, crushed

8 lamb cutlets, trimmed                              1/3 cup olive oil

2 rounds Lebanese bread                            olive oil cooking spray

4 ripe tomatoes, sliced into rounds             200g grape tomatoes, halved lengthways

1 bunch flat-leaf parsley, leaves roughly chopped

2 large lemons

Method

Combine cumin, pepper, 2 teaspoons paprika, half the garlic and salt on a large plate. Press cutlets into spice mixture to coat.

Heat 2 tablespoons oil in a frying pan over medium heat. Cook cutlets, in batches, for 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil.

Meanwhile, preheat oven to 180°C. Place bread on a baking tray and spray lightly with oil. Sprinkle with remaining 1 teaspoon paprika. Bake for 5 minutes or until crisp. Break bread into pieces.

Divide tomatoes between plates. Sprinkle with remaining garlic. Top with parsley and bread pieces. Juice 1 lemon and cut remaining lemon into wedges. Whisk together 1/4 cup lemon juice, remaining 2 tablespoons oil and salt and pepper. Drizzle over salad. Toss to combine. Serve cutlets with salad and lemon wedges.

 

SPICY BEEF KEBABS

400g lean minced beef

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh coriander

1 small fresh red chilli, seeded, finely chopped

2 tablespoons packaged breadcrumbs

1 teaspoon Moroccan seasoning salt and pepper to taste

cooking oil spry

MINT YOGHURT SAUCE

1 x 200g carton no fat plain yoghurt

1 tablespoon chopped fresh mint

1 clove garlic, crushed

  1. Mint Yoghurt Sauce. Combine yoghurt, mint and garlic in a small bowl.
  2. Place mince, herbs, chilli, breadcrumbs and seasonings in a large bowl. Using your hand; mix well. Carefully mould 2 tablespoons of mixture onto one end of 8 skewers. Place skewers onto a tray; refrigerate 30 minutes.
  3. Spray kebabs with cooking oil; cook in a heated, large non-stick pan, turning frequently, until browned and cooked through.
  4. Serve kebabs with Mint Yoghurt Sauce.

Serves 4                            1 serve = 1 protein

 

Steak and Aioli Sandwiches

8 thin beef fillet steaks (800grams)

4 large egg tomatoes, halved

1 Tablespoon olive oil

½ cup low fat mayonnaise

1 teaspoon bottled crushed garlic

4 slices ciabatta (wood fired Italian white bread with crisp crust)

1-tablespoon fresh basil

1-tablespoon balsamic vinegar

100g mesclun

 

Cook beef on heated oiled grill plate (or barbecue) until browned on both sides and cooked as desired.

Meanwhile place tomatoes, cut-side up, on grill tray, drizzle with oil.  Grill 10 minutes or until softened.

Combine mayonnaise and garlic in bowl.

Toast bread, spread with mayonnaise mixture (aioli); top with steaks and tomatoes, sprinkle with basil and vinegar.  Serve with mesclun.

 

Serves 4

 

STEAK WITH MEXICAN SALSA

4 x 125g sirloin steaks, trimmed                     1 teaspoon Cajun seasoning

MEXICAN SALSA

1 small red capsicum                                       1 x 125g can corn kernels, drained

125g can chick peas, drained                          2 tomatoes, seeded, finely chopped

1 teaspoon minced chillies                              ¼ cup chopped flat-leafed parsley

1 tablespoon red wine vinegar                        2 tablespoons oil

  1. Rub both sides of steaks with seasoning.
  2. Cook steaks on a heated grill pan, on both sides, until browned and cooked as desired. Remove from heat; stand, covered, for a few minutes.
  3. Mexican Salsa. Combine all ingredients in a bowl; mix well.
  4. Serve steaks with Salsa.

Serves 4                      1 serve = 1 protein

 

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein, 2 tsp oil

3 sirloin steaks

oil, for brushing

75g cherry tomatoes, halved

1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil

1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

 

 

Steaks with Port and Pears

425g pear halves in syrup                 1/3 cup port

1 clove garlic                           2 tsp chopped fresh chives

1 tsp grated lemon rind           4 beef eye fillet steaks

1 Tblsp oil                               1 small beef stock cube, crumbled

1/3 cup water                          2 tsp cornflour

2 tsp water, extra                    1 tblsp chopped fresh chives extra

 

Drain pears, reserve a cup syrup.  Combine syrup, port, garlic, chives and rind in bowl.  Add steaks, cover, refrigerate several hours or overnight.

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

Strain pan juices, return to pan, add blended cornflour and extra water.  Stir over heat until sauce boils and thickens.

Add 4 pear halves to pan, reserve remaining pear halves for another use.

Stir gently over heat until pear halves are warmed through.

Serve steaks with sauce and pears.  Sprinkle with extra chives.

 

Serves 4

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein

3 sirloin steaks                                  oil, for brushing

75g cherry tomatoes, halved                       1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil                               1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four

 

Summer Beef salad

Ingredients (serves 4)                                   1 serve = 1 protein, 2 tsp fat

2 rump steaks (500g total)

1 tbs olive oil

275g baby green beans, trimmed

100g mesclun (baby salad leaves)

4 spring onions, thinly sliced

Tarragon mustard vinaigrette

1 1/2 tbs Dijon mustard with tarragon (see note)

2 tbs white wine vinegar

1/4 cup (60ml) olive oil

Method

Season steaks on each side with salt and pepper. Heat oil in a large frypan and cook steaks for 3-4 minutes on each side over medium-high heat for medium-rare, or until cooked to your liking. Transfer to a plate, rest for 5 minutes, then thinly slice.

Meanwhile, blanch the beans in boiling salted water for 2 minutes or until bright green and tender. Drain, refresh in cold running water, then drain again.

For the tarragon mustard vinaigrette, whisk all ingredients in a small bowl and season to taste with sea salt and pepper.

Combine the blanched beans, mesclun, spring onion and steak in a large bowl, season to taste with sea salt and freshly ground black pepper. Divide salad among plates and drizzle with dressing.

Notes

From supermarkets and delis, or use regular Dijon mustard.

 

 

 

SWEET AND SOUR LAMB CUTLETS

1 teaspoon oil                                   1 large red onion, thickly sliced

1 medium red capsicum, chopped     1 carrot, thinly sliced

3 teaspoons cornflour                       1 tablespoon water

1 tablespoon malt vinegar                 1/4 cup tomato sauce

1 tablespoon brown sugar                1 cup pineapple juice

extra 1/3 cup water                                     8 lamb cutlets

  1. Heat oil in a medium non-stick pan; add onion, capsicum and carrot. Cook, stirring, until vegetables are softened. Blend cornflour and water in a jug until smooth; stir in vinegar, sauces, sugar, juice and extra water until combined. Pour into pan with vegetable mixture; stir until boiling and thickened.
  2. Cook lamb in heated, oiled grill pan until browned on both sides and cooked as desired. Serve lamb with vegetable sauce.

SERVES 4                              1 serve = 1 protein

 

TANDOORI BEEF

4 x 100g lean sirloin steaks                   1/3 cup tandoori curry paste

¼ cup low-fat plain yoghurt                    salad to serve and fresh herbs to garnish

SAUCE

1 cup low-fat plain yoghurt                    1 clove garlic, crushed

1 Tblsp chopped fresh coriander leaves       1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

  1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.
  2. SAUCE. Blend all ingredients until smooth.
  3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.
  4. Serve steaks with Sauce and salad; garnish with fresh herbs.

SERVES 4.                       1 serve = 1 protein

 

Thai Beef Salad

400g beef rump steak                                      ¼ cup lime juice

2 Tblsp shredded fresh mint leaves               150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce                                   1 Tblsp brown sugar

 

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

 

Serves 4             1 serve = 1 protein

 

VEAL RISSOLES

400g veal mince                                              1 small onion, finely chopped

1 medium carrot, grated                                               1 medium zucchini, grated

½ teaspoon dried thyme                                               1 teaspoon crushed garlic

1 egg, lightly beaten                                         plain flour

15g butter                                                        2 teaspoons oil

  1. Combine mince, onion, zucchini, thyme, garlic and egg in a bowl; mix well. Divide mixture into 8 portions; roll into balls, flatten into rissole shapes. Toss rissoles in flour; shake away excess flour.
  2. Heat butter and oil in a medium frying pan over medium heat. Add rissoles, cook for about 8 minutes on each side, turning several times, until cooked through. Drain on absorbent paper.

Serves 4                                                           1 serve = 1 protein

 

Vietnamese beef salad

Ingredients                                         Serves 4   1 serve = 1 protein, 1 carbohydrate

400g beef rump steak, excess fat trimmed

100g dried rice vermicelli noodles

100g snow peas, trimmed, halved

1 Lebanese cucumber, peeled lengthways into ribbons

1/2 cup fresh coriander leaves

1/3 cup fresh mint leaves, torn

2 shallots, ends trimmed, thinly sliced

1 small carrot, peeled, cut into matchsticks

50g (2/3 cup) bean sprouts, trimmed

60g Asian leafy salad mix (see note)

1 small fresh red chilli, finely chopped

1 1/2 tablespoons fresh lime juice

1 1/2 tablespoons peanut oil

1 tablespoon fish sauce (see note)

Method

Step 1

Preheat a barbecue grill or chargrill on medium-high. Cook the beef for 4 minutes each side for medium or until cooked to your liking. Thinly slice.

Step 2

Meanwhile, place the noodles and snow peas in a large heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until noodles are tender. Drain. Use kitchen scissors to cut the noodles into short lengths. Return the noodles and snow peas to the bowl.

Step 3

Add the beef, cucumber, coriander, mint, shallot, carrot, bean sprouts and salad mix to the bowl. Toss to combine.

Step 4

Combine chilli, lime juice, oil and fish sauce. Add to the salad. Toss to combine.

Don’t Let a Setback Stop You from Pushing Ahead

Filed under: Messages — Arlene @ 5:20 am

1 Step Back, 2 Steps Forward

Don’t Let a Setback Stop You from Pushing Ahead

 

“Fall seven times, get up eight.” – Japanese Proverb “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams

“The gem cannot be polished without friction, nor man perfected without trials.” – Chinese Proverb

“Never give in. Never. Never. Never. Never.” – Winston Churchill

“Great works are performed not by strength but by perseverance.” – Samuel Johnson

These quotes all say the same thing. No matter how many obstacles you run into, what matters is that you’re able to overcome each of them, one at a time.

“Two steps forward, one step back” is usually a negative term to describe someone who is having trouble making progress. But switched around, “1 Step Back, 2 Steps Forward” means that instead of grousing or feeling guilty about a misstep, you can still come out ahead if you put your head down and push forward.

Steps back can take many forms: a family vacation, breaks in your routine, personal tragedies, injuries, or that lost weekend in front of the tube. A big mistake people make when trying to get healthier is that when they fall off a bit or something happens, they think they “have to start over”. Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You’re still ahead of where you were before, far beyond the starting line.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

Guilt can be debilitating to your healthy habits. When you mess up (or even when things are messed up for you), it’s natural to feel guilty. At that point, you have a choice: to let that guilt plummet you into a cycle that could spit you out worse off than before, or to accept the step back and say “where do I go from here?”

Of course, consistent success is still something to strive for. You don’t want to roller-coaster up and down. That’s an “old” habit, remember? And the 1Step/2Step strategy doesn’t lessen the need to do your best. You should still work hard to keep those steps back from happening. But it helps to be prepared with a plan and a positive attitude for when they do happen. Many times, this means a rededication, a refocusing, and a recommitment. You might want to look at your program and see why it’s allowing those landmines to stick around. Use it as a learning process. Ask how you can keep that misstep from happening again.

  • Take a walk in the park to clear your head and regroup.
  • Have a personal “bounce back” motto that will re-energize you. Put it everywhere.
  • Don’t be hard on yourself if you think you’re trying too hard.
  • Return to the basics. Are you making it too complicated and tough on yourself?
  • Plan ahead for irregularities in your schedule, call ahead to healthy restaurants, pack healthy snacks.
  • Stay aware of what you’re doing. One meal mess up can turn into a one day mess up, a one week mess up if you’re not careful.
  • Remind yourself of your success so far when you need a boost.

Unlike people who run 10 Kilometres today because they should have run two yesterday, “2 Steps Forward” doesn’t necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible as much as you can. Habits are difficult to change – they need continual, consistent, and commited work.

 

Message

Filed under: Messages — Arlene @ 5:17 am

 

 

You need to change your habits forever to make the health benefits permanent!!!

 

Eating small, healthy meals regularly helps speedup your metabolism, stabilises your blood sugar levels and promotes weight loss.  Skipping meals encourages the body to lay down fat, as it sends your body into “starvation mode”, slowing your metabolism

 

Please do as much exercise as your schedule allows – physical activity makes you feel emotionally and mentally terrific!

 

 

 

 

December 10, 2016

Motivational Message

Filed under: Messages — Arlene @ 8:54 pm

IT IS HARD TO LOSE WEIGHT!

 

The contemporary lifestyle is a comfortable, but dangerous one.  We live in an ‘obesogenic environment’ – everything in our lives conspires to make us put on weight!

 

Here is what has changed in the last 20 years:

  • We watch too much TV.
  • We use labour-saving gadgets in the garden and kitchen.
  • We drive everywhere.
  • We walk and cycle less frequently.
  • We work more in areas of technology and mechanisation and less in manual jobs.
  • We lack the time to cook easy meals.
  • When we find the time to cook, we no longer know how to cook healthily.
  • Cheap junk food, alcohol and soft drinks are widely available.
  • Food and drink come in bigger portion sizes.
  • There is greater marketing of high kilojoule soft drinks and fast foods.
  • The fresh vegetables and salads need to be prepared – often we are too lazy to do this, it is easier to grab processed foods.

 

No wonder it seems so difficult to keep the weight off!!!  You have to exercise a lot of self discipline to make the right choices, keep your portions small and be as active as possible.

 

Have a great and healthy week where you feel strong healthy and fit!

 

Best Wishes

Arlene

www.arlenesway.com.au

 

Menu for Weight Loss

Filed under: Messages — Arlene @ 8:53 pm

 

 

 

MENU FOR WEIGHT LOSS

 

Day 1

Breakfast:                    2/3 cup cereal

Morning Tea:               1 small nectarine

Lunch:                         Cheese and salad sandwich

Afternoon Tea:            1 small peach

Dinner:                        150g grilled fish with veges (2cups)

Supper:                        ice block / 12 cherries

Day 2

Breakfast:                    1 toast with poached egg and tomato

Morning Tea:               1 plum

Lunch:                         Tuna and salad wrap

Afternoon Tea:            2 fresh apricots

Dinner:                        120g Roast chicken breast and salad

Supper:                        Jarrah hot chocolate/ small mango

Day 3

Breakfast:                    1 slice raisin toast with 2 Tblsp cottage cheese and honey

Morning Tea:               200g low fat yoghurt

Lunch:                         Sandwich on two slices with turkey, cranberry jelly and salad

Afternoon Tea:            2 plain biscuits/ 2 rice cakes with tomato and black pepper

Dinner:                        100g Grilled steak and salad

Supper:                        Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast:                    1 scrambled egg with tomato and mushrooms

Morning Tea:               2 fresh apricots

Lunch:                         Greek salad

Afternoon Tea:            small apple

Dinner:                        1 cup pasta with napoletana sauce with salad

Supper:                        3 squares chocolate / poached pear

 

Day 5

Breakfast:                    1 banana with 5 Tblsp cottage cheese and a drizzle of honey

Morning Tea:               1 cup berries

Lunch:                         miso soup, 2 sushi rolls

Afternoon Tea:            15 grapes

Dinner:                        150g Grilled fish and salad

Supper:                        low joule jelly

Day 6

Breakfast:                    1 toast with ricotta and tomato

Morning Tea:               2 sweet biscuits/ 200g low fat yoghurt

Lunch:                         Chicken burger

Afternoon Tea:            5 passionfruit

Dinner:                        Stir fry chicken and vegetables

Supper:                        1 baked apple with ½ cup low fat custard

 

 

 

 

 

 

 

 

Day 7

Breakfast:                    1 cup cereal

Morning Tea:               1 mango

Lunch:                         Tuna salad

Afternoon Tea:            peach

Dinner:                        Stir fry vegetables with 100g tofu/100g beef

Supper:                        jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly

 

Daily:  2 cups low fat milk; 2 teaspoons fat

 

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