Grilled Chicken, Rocket, Pear and Parmesan Salad
300g skinless chicken breast fillet 120g rocket
1 punnet cherry tomatoes halved 2 medium pears thinly sliced
50g shaved parmesan cheese ¼ cup balsamic vinegar
Grill chicken until golden brown and cooked through. Remove, cut into slices and keep warm.
Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.
Top with Parmesan cheese and drizzle with balsamic vinegar.
Serves 4 1 serve = 1 protein, ½ carbohydrate
Ricotta and Rocket Cannelloni
2 spring onions, finely chopped 125g ricotta cheese
50g rocket or spinach leaves, blanched and roughly chopped
Fresh ground black pepper, to taste 2 tsp continental chopped parsley
1 fresh sheet lasagne 1 cup tomato pasta sauce
10g extra rocket for serving 20g shaved parmesan cheese for serving
Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.
Cut lasagne into four. Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water. Divide ricotta mixture evenly along the longest length of the sheet. Roll up to form a tube. Place I a 30cm x 18cm baking dish.
Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through. Serve cannelloni topped with rocket and shaved Parmesan.
Serves 2 1 serve = 1 protein, 1 carbohydrate
Veggie Surprise
1 brown onion diced 2 Tblsp olive oil
2 large potatoes, peeled and diced 2 carrots, diced
2 cloves garlic, crushed 1 cup diced pumpkin
1 cup diced sweet potato 1 zucchini, sliced
1 head of broccoli cut into florets ½ med head of cauliflower roughly cut
2 cups chicken/veg stock 1 bay leaf
2 Tblsp tomato paste 1 tsp oregano
½ cup low fat tasty cheese 2 Tblsp parsley
In a large saucepan cook onion in olive oil for 3-4 minutes until soft. Add remaining ingredients except cheese and parsley. Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.
Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.
Serves 4 1 serve = 1 protein, 1 carbohydrate
Pumpkin, Basil and Chilli Stir Fry
1 tsp peanut oil 1 brown onion, thinly sliced
2 cloves garlic, sliced thinly 4 fresh Thai chillies, sliced thinly
1 kg pumpkin, chopped coarsely 1 tsp grated palm sugar
250g sugar snap peas ¼ cup vegetable stock
2 Tblsp soy sauce ¾ cup loosely packed basil leaves
4 green onions, sliced thinly ¼ cup unsalted roasted peanuts, halved
Heat oil in a wok and stir-fy brown onion until browned and crisp. Drain on absorbent paper.
Stir fry garlic and chill in wok until fragrant. Add pumpkin and stir fry until browned all over and just tender.
Add peas, sugar, stock and sauce. Stir fry until sauce thickens.
Remove from heat. Toss basil, green onion and nuts through the stir fry until well combined. Serve topped with fried onion.
Serves 4 1 serve = 1 protein, 1 carbohydrate
RICOTTA FRUIT SALAD
500g chopped fresh pineapple 2 kiwi fruit, peeled, chopped
2 mangoes, peeled, chopped 2 peaches, chopped
2 plums, chopped 1 passionfruit
1 x 250g punnet strawberries, quartered
RICOTTA TOPPING
200g ricotta cheese ¼ cup icing sugar
½ cup low-fat mango-flavoured yoghurt 1 passionfruit
1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.
2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.
3. Serve fruit salad with Ricotta Topping.
SERVES 4.
Roast Pumpkin and Goat’s Cheese Salad
750g peeled pumpkin, diced Vegetable oil spray
1 Tblsp olive oil 2 large onions, halved and thinly sliced
1 Tblsp brown sugar 2 Tblsp balsamic vinegar
Freshly ground black pepper 1 head butter lettuce
120g fresh goats’ cheese crumbled
Preheat oven to 200 degrees centigrade. Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.
Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes. Add brown sugar, balsamic vinegar and pepper. Cook until brown and syrupy.
Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.
Serve 4 1 serve = 1 protein, 1 carbohydrate.
TOFU AND VEGETABLE STIR FRY
350 grams cauliflower, chopped 350 grams broccoli, chopped
250 grams asparagus, sliced 350 grams green beans, sliced
3 medium carrots, sliced 1 tablespoon olive oil
2 cloves garlic crushed 1 tablespoon fresh thyme
1 teaspoon cracked black pepper 375 grams firm tofu, cubed
2 medium onions, sliced 250 grams button mushrooms, sliced
½ cup dry white wine 1 vegetable stock cube
3 teaspoons corn flour 1 cup water
¼ cup grated parmesan cheese
Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain. Rinse under cold water; drain.
Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.
Add onions and mushrooms to same pan; stir-fry until onions are soft. Stir in vegetable mixture, wine, crumbled sock cube and blended cornflour and wate; stir over heat until mixture boils and thickens. Stir in tofu; serve sprinkled with cheese.
Serves 4 1 serve = 1 protein
Vegetable Fried Rice
You will need to cook about 1/3 cup long grain rice for this recipe.
1 clove garlic crushed 1 tsp finely grated fresh ginger
2 Tblsp water 1 medium carrot finely chopped
2 small zucchini chopped finely ½ red capsicum finely chopped
1 cup cooked long grain rice 2 Tblsp soy sauce
3 shallots finely chopped 2 Tblsp finely chopped fresh coriander leaves
Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft. Add carrot, capsicum and zucchini; cook for 5 minutes. Stir in remaining ingredients; stir over heat until heated through.
Serves 2 1 serve = 1 ½ carbohydrate