arlenesway.com.au Loose weight with Arlene Normand

April 1, 2013

Salad Recipes

Filed under: Salad — Arlene @ 2:32 am

Asian-style slaw with soy and chilli dressing

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

1 bunch baby pak choy, leaves, separated, washed, finely shredded

2 carrots, peeled, cut into matchsticks

4 green shallots, ends trimmed, thinly sliced

130g (2 cups) bean sprouts, trimmed

1 x 100g pkt Chang’s fried noodles

Soy & chilli dressing

60ml (1/4 cup) rice wine vinegar

55g (1/4 cup) caster sugar

1 small fresh red chilli, deseeded, finely chopped

1 tbs soy sauce

Method

To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.

Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.

Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.

 

Burghul, tomato and bean salad in lettuce cups

Ingredients (serves 4)                        1 serve = 1 protein

1/4 cup (40g) burghul (cracked wheat)

200g grape tomatoes, thinly sliced

2 salad onions, thinly sliced

2 tbs roughly chopped mint leaves

1/2 cup roughly chopped chervil or flat leaf parsley

2 tbs lemon juice

2 tsp olive oil

400g can soy beans, rinsed, drained

4 large butter lettuce leaves

Method

Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.

Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.

Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.

Notes

Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.

 

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

 

Cucumber salad

Ingredients

2 telegraph cucumbers, thinly sliced

1 red onion, halved, thinly sliced

2 tbs rice wine vinegar

1 tsp honey

2 tsp sesame oil

3 garlic cloves, finely chopped

Pinch of cayenne pepper

Method

Step 1

Combine the cucumber and onion in a serving bowl. Season with salt.

Step 2

Add vinegar, honey, oil and garlic. Toss to combine. Sprinkle with cayenne pepper.

 

 

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.

3. Cook in a moderately hot oven, 190oC, for about 25 minutes or until pumpkin is tender and lightly browned.

4. Cook chicken in a heated, lightly oiled grill pan, on both sides, until browned and tender.

5. Dressing. Combine all ingredients in a screw-top jar; shake well.

6. Combine pumpkin, spinach and dressing in a bowl; mix well.

 

1 serve = 1 protein, 1 carbohydrate

 

ROASTED VEGETABLE SALAD

2 bunches Dutch carrots                           2 parsnips

2 small orange sweet potatoes, peeled  3 cloves garlic, peeled, halved

1 tablespoons fresh thyme leaves           cooking oil spray

100g snow peas, trimmed

DRESSING

2 teaspoons Dijon mustard                        ¼ cup balsamic dressing

1 tablespoon orange juice                         salt and pepper to taste

1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.

2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.

3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.

4. Dressing. Combine all ingredients in a jug; mix well.

5. Pour Dressing over vegetables in baking dish; toss gently.

6. Serve vegetables warm or cold.

Serves 4                                                         1 serve = 1 carbohydrate

Witlof salad

Ingredients (serves 8)

1 tbs fresh lemon juice

2 tsp olive oil

Salt & freshly ground black pepper

3 witlof, outer leaves discarded, inner leaves separated, washed, dried

Method

Place the lemon juice, olive oil, salt and pepper in a small screw-top jar and shake well to combine.

Place the witlof leaves in a bowl, add the dressing and toss well to coat. Serve immediately.

Notes

You can make the dressing (step 1) up to 2 days before serving. Keep in an airtight jar in the fridge and shake well before using. You can separate, wash and dry the witlof leaves up to 2 hours before serving and place in an airtight container in the fridge. Toss the witlof with the dressing just before serving.

 

 

Vegetable Recipes

Filed under: Vegetables — Arlene @ 2:31 am

Asian greens and tofu salad

Ingredients (serves 6)                                                1 serve = 1 protein, 2 tsp fat

3 bunches (about 840g) snake beans, cut into 7cm lengths

2 bunches (about 500g) baby bok choy, quartered lengthways, washed

1 bunch coriander, leaves picked

2 x 300g pkts firm tofu, drained, cut crossways into 1cm-thick slices

250ml (1 cup) peanut oil

100ml soy sauce

5cm piece fresh ginger, peeled, finely grated

Method

Cook the snake beans in a large saucepan of salted boiling water for 2-3 minutes or until bright green and tender crisp. Use a slotted spoon to transfer to a colander and refresh under cold running water.

Cook the bok choy in the same saucepan of salted boiling water for 1 minute. Drain and refresh under cold running water.

Combine the snake beans, baby bok choy and coriander in a large bowl and gently toss until combined. Cover with plastic wrap and place in the fridge until required.

Place the tofu in a single layer in a large shallow glass or ceramic dish. Whisk together the peanut oil, soy sauce and ginger in a small bowl. Spoon the marinade over the tofu. Cover with plastic wrap and place in the fridge for 1 hour to marinate.

Preheat a barbecue grill or chargrill on high.

Use an egg lifter to transfer the tofu slices to a plate lined with paper towel to drain. Reserve the marinade.

Cook the tofu on preheated barbecue grill or chargrill for 2 minutes each side or until browned and heated through.

Place the snake bean mixture in a large serving bowl and drizzle with half the reserved marinade. Gently toss to combine. Add the tofu to the snake bean salad and drizzle with the remaining marinade. Serve immediately.

 

Asian-style slaw with soy and chilli dressing

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

1 bunch baby pak choy, leaves, separated, washed, finely shredded

2 carrots, peeled, cut into matchsticks

4 green shallots, ends trimmed, thinly sliced

130g (2 cups) bean sprouts, trimmed

1 x 100g pkt Chang’s fried noodles

Soy & chilli dressing

60ml (1/4 cup) rice wine vinegar

55g (1/4 cup) caster sugar

1 small fresh red chilli, deseeded, finely chopped

1 tbs soy sauce

Method

To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.

Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.

Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.

 

Asian-style coleslaw with marinated tofu

Ingredients (serves 4)                       1 serve = 1 protein

1 Lebanese cucumber

1 large carrot, peeled

1/2 small (about 300g) Chinese cabbage (wombok) (see note)

200g marinated tofu (see note), thinly sliced (we used a teriyaki-flavoured tofu)

4 spring onions, finely shredded

1/2 cup each mint and coriander leaves

Dressing

2 tbs caster sugar

1/3 cup (80ml) rice vinegar

1 tbs light soy sauce

1/2 tsp sesame oil

Pinch of ground Szechuan pepper

Method

For the dressing, place sugar and vinegar in a small pan over low heat and stir for 1 minute until sugar dissolves. Increase heat to medium and gently simmer for 2-3 minutes until syrupy. Pour into a heatproof bowl, cool for 10 minutes, then stir in soy, sesame and Szechuan pepper.

Meanwhile, cut cucumber and carrot into thin matchsticks and place in a bowl. Finely shred cabbage and add to bowl with tofu, spring onion and herbs. Pour over the dressing and toss to combine, then serve.

Notes

Szechuan pepper, marinated tofu and Chinese cabbage (wombok), are available from Asian food shops and selected supermarkets.

 

Asparagus, bean and pine nut salad

Ingredients (serves 4)

2 tablespoons pine nuts

125g green beans, trimmed

1 bunch asparagus, trimmed

1/4 cup French dressing

Method

Preheat oven to 180°C/160°C fan-forced. Place pine nuts on a baking tray. Bake for 4 to 5 minutes or until golden.

Cook beans and asparagus in a saucepan of boiling water for 2 minutes or until just tender. Drain. Refresh under cold water.

Place pine nuts, beans and asparagus in a large bowl. Add dressing. Toss to combine. Serve.

Notes

Variation: You could use flaked almonds instead of pine nuts. Serve with grilled chicken, trout or tuna.

 

 

 

Asparagus & haloumi salad

Ingredients (serves 4)                       1 serve = 1 protein

1 1/2 tbs olive oil

2 bunches asparagus, woody ends trimmed

1 x 250g pkt haloumi cheese, drained, cut into 4 lengthways

60g baby mesclun

Freshly ground black pepper

Method

Heat 2 tsp of the oil in a large non-stick frying pan over medium-high heat. Add the asparagus and cook, stirring, for 4-5 minutes or until bright green and tender crisp. Transfer to a plate and cover with foil to keep warm.

Reheat pan over high heat. Cook the haloumi for 1 minute each side or until golden.

Divide mesclun and asparagus among serving plates.

Top with a slice of haloumi. Drizzle with the remaining oil and season with pepper.

 

Asparagus and Rocket Stir Fry       serves 4

750g asparagus                         1 Tblsp olive oil

2 cloves garlic, crushed             1 red capsicum, seeded, sliced

2 Tblsp balsamic vinegar           2 Tblsp tomato paste

1 Tblsp water                                     125g rocket

Cut each asparagus spear into 3 pieces.

Heat oil in wok or large pan;  Stir fry asparagus, garlic and capsicum until almost tender.

Add combined vinegar, paste and water; stir fry until asparagus is just tender.

Add rocket, stir until just wilted.

 

Baked Bananas             serves 6                 1 serve = 1 ½  carbohydrate

6 large firm ripe bananas                     1 cup sultanas

1/3 cup chopped pecan nuts                         1 cup maple syrup

1 Tblsp rum (optional)                        1 tsp vanilla essence

½ tsp cinnamon

Preheat oven to 180 degrees centigrade.

Spray a baking dish with non-stick cooking spray.  Peel bananas and place in the baking dish.  Scatter the sultanas and chopped pecan nuts into the dish.

Mix together the maple syrup, rum and vanilla essence, and pour over the bananas.  Sprinkle the cinnamon over the top and bake for 25 minutes, basting occasionally, until the bananas are golden.

Serves 6

 

Baked Ricotta with Roasted Capsicum Salad

200grams low fat ricotta cheese

2 Tablespoons finely grated Parmesan cheese

1 egg beaten lightly

1 teaspoon coarsely chopped sage fresh

3 fresh bay leaves chopped coarsely

2 medium red capsicums

2 medium yellow capsicums

250 grams mesclun

¼ cup balsamic vinegar

1 Tablespoon olive oil

1 Tablespoon honey

 

Preheat oven to 160 degrees centigrade.

Oil eight holes of a 12-hole 1/3-cup non-stick muffin pan.  Combine cheeses and egg in small bowl.  Divide ricotta mixture among prepared holes; sprinkle with combined herbs.

Place muffin pan in large baking dish; add enough boiling water to come halfway up side of pan.  Bake ricotta, uncovered, in moderately slow oven about 30 minutes, or until set.  Stand 10 minutes before turning ricottas out.

Meanwhile quarter capsicums; remove and discard seeds and membranes.  Roast under grill or in very hot oven, skin-side up, until skin blisters and blackens.  Cover capsicum pieces with plastic or paper 5 minutes.  Peel away skin; slice capsicum and mesclun in large bowl with combined remaining ingredients.  Divide salad among serving plates; top each with two baked ricottas.

 

Serves 4                          1 serve = 1 protein

 

 

BANANA HEALTH SMOOTHIE

2 cups skim milk                                2 ripe bananas, chopped

½ teaspoon ground cinnamon             2 teaspoons honey

1 tablespoon wheatgerm                     4 ice-cubes

1. Blend all ingredients until smooth.

Serves 2                                             1 serve = 1 carbohydrate

 

 

 

Barbecued mushrooms with feta

Ingredients (serves 4)                       1 serve = ½ protein

300g fresh shiitake mushrooms, halved if large

200g swiss brown mushrooms, halved if large

300g oyster mushrooms, halved if large

1 tbs olive oil

2 garlic cloves, crushed

1/3 cup (80ml) balsamic vinegar

150g mixed salad leaves (such as frisee, mizuna and rocket)

1/2 cup flat-leaf parsley leaves

75g reduced-fat feta, crumbled

Method

Place the mushrooms in a bowl with the olive oil, garlic and 1/4 cup (60ml) of the balsamic vinegar, and toss to coat mushrooms in the mixture.

Heat a lightly oiled chargrill over high heat. When hot, add the mushrooms in batches and cook for 3-4 minutes, tossing occasionally, until cooked all over.

Place salad and parsley leaves in a bowl with the remaining tablespoon of balsamic vinegar, then toss to combine.

Divide the salad among plates, then top with mushrooms and feta.

 

Barbecued pumpkin, red onion and spinach salad

Ingredients (serves 12)                      1 serve = 1 protein, 1 carb

1 (about 1.5kg) butternut pumpkin, quartered lengthways, peeled, seeded, thinly sliced

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

3 red onions, cut into wedges

300g baby spinach leaves

200g feta, crumbled

1 tbs wholegrain mustard

2 tbs red wine vinegar

Method

Preheat a barbecue on medium. Brush the pumpkin slices with a little of the oil and season with salt and pepper. Cook on barbecue for 1 minute each side or until tender. Transfer to a plate. Add onion to the barbecue and cook, turning, for 2 minutes or until it softens. Remove from heat.

Place the spinach, feta, pumpkin and onion in a large serving bowl. Combine the mustard, vinegar and remaining oil in a screw-top jar and shake until well combined. Drizzle over the salad and serve immediately.

 

Bean and roast vegetable salad

 (serves 6)

1 medium red capsicum, thickly sliced           1 medium yellow capsicum, thickly sliced

2 zucchini, cut diagonally 1cm-thick slices    100g button mushrooms, halved

1 medium red onion, cut into wedges            1 tablespoon olive oil

2 tablespoons balsamic vinegar                     2 garlic cloves, crushed

250g cherry tomatoes                                     200g green beans, trimmed

2 tablespoons pine nuts, toasted                  

Method

Preheat oven to 200°C/180°C. Place capsicum, zucchini, mushrooms and onion in a large baking dish. Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to coat.

Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes are starting to collapse.

Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.

Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season with salt and pepper. Serve.

Notes

Serves 6 as a side.

 

 

 

Beetroot, hazelnut and ricotta salad

Ingredients (serves 4)                       1 serve = 1 protein

850g can whole baby beets, drained, halved

1/2 cup dry-roasted hazelnuts, chopped

1/2 small red onion, thinly sliced

250g baked ricotta cheese, thinly sliced

60g mixed salad leaves

1 tablespoon olive oil

Method

Place beets, hazelnuts, onion, ricotta and salad leaves in a bowl. Toss to combine. Divide between plates. Drizzle with oil. Serve.

 

 

Meat Recipes

Filed under: Meat — Arlene @ 2:28 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.

 

 

 

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 sliced1 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

 

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

 

 

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

 

 

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.

3. 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

 

Dessert Recipes

Filed under: Desserts — Arlene @ 2:26 am

Baked apples

An apple a day is easy if you have them in this delicious baked apple dessert.

Ingredients (serves 4)              1 serve = 1 carbohydrate

4 apples (such as Golden Delicious or Granny Smith)

1 tablespoon lemon juice

1/3 cup sultanas

2 teaspoons vanilla essence

2 tablespoons brown sugar

2 tablespoons slivered almonds, toasted

1 teaspoon mixed spice

low-fat custard, to serve

Method

Preheat oven to 180ºC. Using a small sharp knife, remove cores from apples, leaving apples whole and bases intact. Drizzle lemon juice into apple cavities. Place apples, upright, into a ceramic baking dish.

Combine sultanas, vanilla essence, sugar, almonds and spice. Spoon sultana mixture into centre of each apple. Cover with foil. Bake for 15 minutes. Remove foil. Bake for a further 10 to 15 minutes or until apples are tender. Serve warm with custard.

Notes

Hint Keep a close eye on the apples as cooking time will vary depending on the size of the apples.

 

Baked Pear Tart

4 x 30cm sheets filo pastry     15g oil             3 firm pears

1 tsp lemon juice                     3 Tbs honey    1 level Tblsp lemon rind

1 level Tblsp caster sugar                             

Preheat the oven to 200 degrees centigrade.  Lay pastry sheet on a 30cm x 20 cm non-stick baking sheet.

Brush the sheet with the oil.  Lay the second sheet on top and brush again.  Repeat this process twice more.

Halve and quarter the pears and remove the cores.

Slice each quarter into 3 and toss in a bowl with lemon juice.  Arrange the peats over the layered pastry sheets.

Mix 1 Tblsp of the honey and the lemon rind together.  Drizzle over the pears, sprinkle with the sugar and cook for 30 minutes.  To serve, drizzle with the remaining honey.

Serves 8                      1 serve = 1 carbohydrate

 

Caramelised nectarines with cinnamon ricotta

Ingredients (serves 6)                        1 serve = 1 carbohydrate

6 ripe nectarines, halved, stones removed

2 tbs honey

200g fresh low-fat ricotta

1/4 tsp ground cinnamon

Honey, extra, to serve

Method

Preheat grill on high. Line a baking tray with foil. Place the nectarines, cut-side up, on prepared tray. Brush with honey. Grill for 5-8 minutes or until light golden and warmed through.

Meanwhile, place the ricotta and cinnamon in a small bowl and stir until smooth.

Divide the nectarine halves among serving bowls. Top with the ricotta mixture and drizzle with extra honey, if desired. Serve immediately.

 

Chargrilled peaches with sorbet

Ingredients (serves 4)                                   1 serve = 2 carbohydrates

2 tablespoons brown sugar

1/2 teaspoon ground cinnamon

8 peaches, halved, stones removed

olive oil cooking spray

lemon sorbet, to serve

Method

Combine sugar and cinnamon in a small bowl.

Place peach halves, cut-side up, onto a plate. Sprinkle with sugar mixture. Stand for 5 minutes.

Preheat a chargrill or barbecue grill on medium-high heat. Lightly spray with oil. Cook peaches, cut-side down, for 5 minutes, or until charred.Serve immediately with sorbet.

 

FROZEN FRUIT YOGHURT

½ cup caster sugar                                           ½ cup water

250g punnet strawberries, hulled                     200g carton low-fat plain yoghurt

¼ cup passionfruit pulp                                               1 egg white

extra strawberries to serve

1. Combine sugar and water in a pan, stir constantly over low heat until sugar is dissolved. Bring to boil; reduce heat, simmer, uncovered, without stirring, for 5 minutes. Cool sugar syrup to room temperature.  

2. Puree strawberries and yoghurt in food processor until smooth. Add sugar syrup, process until combined. Transfer to a bowl; stir in passionfruit.

3. Pour mixture into a lamington pan. Cover; freeze for several hours or until partly frozen.

4. Break up mixture using a fork; quickly process mixture with egg white. Return mixture to lamington pan. Cover; freeze for several hours or until frozen.

5. Serve scoops of frozen yoghurt with extra strawberries.

SERVES 6.                                                      1 serve = 1 carbohydrate

 

 

FRUITY COCONUT RICE CREAM

1/3 cup long grain rice                                     3/4 cup low-fat evaporated milk

1 teaspoon coconut essence                             1/2 cup low-fat plain yoghurt

1 tablespoon caster sugar                                 1 medium banana, cut into small pieces

2 passionfruit

1. Cook rice in a large pan of boiling water for about 10 to 12 minutes or until tender; drain well.

Rinse under cold water; drain well.

2. Combine milk, essence, yoghurt and sugar in a bowl and mix well. Stir in rice, banana and passionfruit pulp. 3. Divide among 4 serving glasses and refrigerate until set.

Serves 4                       1 serve = 1 carbohydrate

 

Low-fat apple strudel rolls

Ingredients (serves 4)                                    1 serve = 1 carbohydrate

425g can apple pie fruit

2 tablespoons sultanas

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cinnamon

2 tablespoons caster sugar

4 sheets filo pastry

low-fat ice-cream, to serve

Method

Preheat oven to 200ºC. Line a baking tray with baking paper. Place apple, sultanas, spices and half the sugar into a bowl. Mix to combine.

Lay 1 sheet of filo onto a clean work surface. Cover remaining filo with a damp tea towel. Lightly spray filo with oil. Fold in half (short side to short side). Spray again with oil. Place 2 heaped tablespoons of apple mixture along 1 long end.

Roll up to enclose apple filling. Cut 3 slits into top of pastry. Spray with oil. Sprinkle with 1 teaspoon of remaining sugar. Repeat with remaining pastry, apple mixture and sugar.

Place onto prepared baking tray. Bake for 15 to 20 minutes or until golden. Serve warm with ice-cream.

Notes

Variation: You could use other canned fruit to make these strudel rolls – try drained canned apricots or plums.

 

 

PEACH ORANGE DESSERTS

420g can low-fat sliced peaches                                  3/4 cup low-fat ricotta cheese

2 teaspoons honey                                           1 teaspoon grated orange rind

1 tablespoon orange juice                                1 1/2 tablespoons flaked almonds, toasted

ORANGE SAUCE

1 teaspoon arrowroot or cornflour                   2 tablespoons orange juice

1 teaspoon honey

Drain peaches over a bowl; reserve juice.

To make the orange sauce, place reserved peach juice in a small saucepan. Stir in blended arrowroot,  orange juice and honey. Stir over heat until sauce boils and thickens. Remove and cool.

Beat ricotta cheese in a bowl with honey, rind and juice until well combined. Divide peaches and cheese mixture evenly into 4 serving glasses. Divide orange sauce over top of desserts and sprinkle with almonds.

Serves 4.                      1 serve  = 1 carbohydrate

 

Baked Pears with Marsala Wine

4 ripe pears

150ml Marsala wine

2 Tblsp dark brown sugar

2 cinnamon sticks

icing sugar dust

 

Preheat the oven to 170 degrees centigrade.

Wipe the pears with a damp cloth and stand in a small ovenproof dish.

Combine the wine, sugar, and pour over the pears.  Add the cinnamon sticks and place in the oven for 1 hour, basting every 20 minutes with the wine from around the base of the dish.

Serve warm

 

Serves 4               1 serve = 1 carbohydrate

Hazelnut Biscotti

1 1/3 cups plain flour

1/3 cup self-raising flour

1 cup caster sugar

2 eggs beaten lightly

½ cup roasted hazelnuts

1 teaspoon vanilla essence

 

Preheat oven to moderate.

Sift flours and sugar into large bowl.  Add egg, nuts and essence; stir until mixture becomes a firm dough.   Knead on lightly floured surface board until mixture just comes together; shape mixture into 25 cm log.  Place on greased oven tray; bake, in moderate oven about 35 minutes or until firm; cool on tray.

Using serated or electric knife, cut log into 5mm diagonal slices.  Place slices on ungreased oven trays; bake in moderate oven about 10 minutes or until biscotti are dry and crisp.

 

Makes 25 slices              2 biscuits = 1 carbohydrate

 

 

 

SPICE GINGERNUTS

2 cups plain flour

1 cup caster sugar

½ teaspoon bicarbonate of soda

1 teaspoon mixed spice

2 teaspoons ground ginger

125g butter, at room temperature

1 egg

1 teaspoon golden syrup

1. Sift flour, sugar, soda and spices into a large bowl. 2. Add butter; rub in until mixture resemble fine breadcrumbs.

3. Combine egg and golden syrup in a jug; stir into dry ingredients. Using your hands, mix to a firm dough.

4. Roll into small balls about 1cm in diameter; place on baking paper-lined oven trays.

5. Cook in a moderately slow oven, 160oC, for about 10 to 15 minutes. Cool biscuits on trays.

Makes 45                                 2 biscuits = 1 carbohydrate

 

 

 

STRAWBERRY ORANGE CREPES

2/3 cup plain flour                                           1/4 cup skim milk powder

1 egg, lightly beaten                                         2/3 cup fresh orange juice

cooking oil spray                                             125g tub 97% fat-free strawberry yoghurt

FILLING

250g punnet strawberries, sliced                                  1 orange, cut into segments

1 teaspoon finely grated orange rind                1 tablespoon icing sugar mixture

1. Combine flour, skim milk, powder, egg and juice in a blender. Process until smooth. Stand mixture, at room temperature,  for 30 minutes.

2. Lightly spray a small non-stick frying pan with oil. Add 2 tablespoons of batter. Swirl pan to coat base evenly. Cook until lightly browned,  turn crepe over and cook for 10 seconds or until lightly browned on the other side. Remove crepe and repeat with remaining batter. You will need 8 crepes for this recipe.

3. To make the filling, combine strawberries, orange segments, rind and icing sugar in a bowl.

4. Divide filling over half of each crepe, fold other side over crepe to cover filling. Serve with a dollop of yoghurt. Allow 2 crepes for each person.

Serves 4                                   1 serve = 1 carbohydrate

 

Hazelnut Biscotti

1 1/3 cups plain flour

1/3 cup self-raising flour

1 cup caster sugar

2 eggs beaten lightly

½ cup roasted hazelnuts

1 teaspoon vanilla essence

 

Preheat oven to moderate.

Sift flours and sugar into large bowl.  Add egg, nuts and essence; stir until mixture becomes a firm dough.   Knead on lightly floured surface board until mixture just comes together; shape mixture into 25 cm log.  Place on greased oven tray; bake, in moderate oven about 35 minutes or until firm; cool on tray.

Using serated or electric knife, cut log into 5mm diagonal slices.  Place slices on ungreased oven trays; bake in moderate oven about 10 minutes or until biscotti are dry and crisp.

 

Makes 25 slices

 

Vanilla poached pears

Ingredients (serves 4)              1 serve = 1 carbohydrate

4 brown pears, free from blemishes and bruises

lemon juice

2 cups sugar

6 cups water

vanilla bean, split, seeded

Method

Peel each pear from stem down. Sprinkle each pear with lemon juice to avoid browning while peeling the remaining pears.

Place 2 cups sugar and 6 cups water in a saucepan over medium heat and stir until sugar has dissolved. Increase heat and simmer for 5 minutes.

Add pears and a split, seeded vanilla bean. Allow the pears to simmer, covered with a square of baking paper, in the liquid for 15-20 minutes or until tender. Turn occasionally to ensure even cooking. Serve pear warm or cooled with a little poaching liquid.

Notes

For cinnamon poached pears, replace vanilla bean with two cinnamon sticks.

For red wine poached pears, omit vanilla bean and replace 1 cup of water with 1 cup red wine. Increase sugar to 2 1/2 cups.

For dessert wine (sauterne) poached pears, replace vanilla bean with four thinly sliced pieces of orange rind. Replace 1 cup water with 1 cup dessert wine.

For an Asian twist, replace the vanilla bean with 2 star anise, 2 thinly sliced pieces of lemon rind and 1 cinnamon stick.

 

 

Fish Recipes

Filed under: Fish — Arlene @ 2:24 am

Almond and dill crusted fish

Ingredients (serves 4)                                   1 serve = 1 protein

100g blanched almonds

1 teaspoon finely grated lime rind

1 1/2 tablespoons finely chopped dill

20g softened butter

Salt and cracked black pepper

4 (about 180g each) firm white fish fillets

Method

Preheat oven to 200°C. Place the almonds in a food processor and process until finely chopped (a little rougher than the texture of almond meal).

Transfer to a clean bowl and add the lime rind, dill, butter, salt and cracked black pepper, mixing with your fingers until crumbly and just combined.

Place the fish on a baking tray lined with non-stick baking paper. Top with the almond mixture, pressing to help the mixture stick to the fish. Bake for 12-15 minutes or until golden and cooked through. Serve with salad leaves and lime wedges.

Notes

We used blue eye cod for this recipe, but any firm white fish such as barramundi, ling or perch can be used.

 

Asian braised fish with bok choy

Ingredients (serves 4)                                                1 serve = 1 protein

1 cup fish or vegetable stock                              1/2 cup fresh orange juice

1 small red chilli, deseeded, chopped                   1/4 cup dark soy sauce

1 tablespoon rice wine vinegar                            1 tablespoon honey

1 star anise                                                       4 x 150g blue-eye fillets

6 small bok choy, halved lengthways                   coriander leaves, to serve

steamed jasmine rice, to serve

Method

Preheat oven to 160°C. Combine stock, orange juice, chilli, soy sauce, rice wine vinegar, honey and star anise in a shallow frying pan over medium-high heat. Bring to the boil.

Add fish to frying pan. Reduce heat to low. Cover and cook for 5 minutes. Remove fish to a baking tray. Cover and keep warm in oven.

Increase stovetop heat to medium-high. Simmer orange juice mixture for 5 minutes, or until slightly thickened.

Meanwhile, steam bok choy over a saucepan of boiling water for 2 to 3 minutes, or until tender.

Divide bok choy between serving plates. Top with fish and spoon over pan juices. Sprinkle with coriander leaves and serve with rice.

 

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets  1/3 cup stale white breadcrumbs

1 Tblsp lemon juice                            1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives    1 clove garlic crushed

 

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned.  Serve with tossed salad if desired.

 

Serves 2                1 serve = 1 protein

 

 

Baked fish with tomatoes, olives and capers

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

4 x 175g ling fillets (or other firm skinless white fish such as blue-eye or snapper), skin removed

250g cherry tomatoes, halved               100g pitted kalamata olives

2 tbs capers, rinsed, drained                             4 thyme sprigs

2 tbs extra virgin olive oil                                   1-2 tbs balsamic vinegar

2 cups mixed salad leaves, to serve

Method

Preheat the oven to 200°C. Place the fish in a roasting pan, scatter with the tomatoes, olives, capers and thyme sprigs, then drizzle with the olive oil. Season with sea salt and pepper, then bake for 15 minutes. Remove pan from oven, cover with foil and leave to rest for 5 minutes.

Divide the fish, tomatoes and olives among 4 warmed plates. Stir the vinegar into the pan juices and spoon over the fish. Serve with salad leaves.

 

Baked fish with sticky sauce

Ingredients (serves 6)                                                1 serve = 1 protein

1 large (about 1 1/2kg) whole fish (such as snapper or ocean trout)

80ml (1/3 cup) vegetable oil

2 tbs sesame seeds

2 garlic cloves, sliced

1 small piece fresh ginger, peeled, cut into thin strips

2 long red chillies, seeded, thinly sliced

3/4 cup grated palm sugar*

120ml (6 tbs) fish sauce

4 tbs tamarind concentrate*

100ml (5 tbs) lime juice

1 cup Thai basil leaves

2 tbs fried Asian shallots*

Fresh coriander leaves, to garnish

Method

Preheat the oven to 190°C.

Make 3 deep slashes in one side of the fish, brush with oil and sprinkle with sesame seeds. Place in a greased baking dish and bake for 25 minutes.

Heat 1 tablespoon of the oil in a wok over high heat. Add garlic and cook until golden (don’t burn or it will taste bitter). Transfer to paper towel to drain. Add ginger and chilli to wok and stir-fry for 1 minute, then add sugar, fish sauce, tamarind and lime juice. Cook for 1-2 minutes until syrupy. Transfer to a jug and set aside. Clean and dry wok. Add remaining oil over high heat. When hot, add Thai basil (ensure basil is completely dry) and fry for 1-2 minutes until crisp.

To serve, place fish on a platter, pour sauce over and garnish with garlic, basil, shallots and coriander.

Notes

* Available at Asian supermarkets.

 

 

 

BAKED FISH CUTLETS

1 onion, sliced

2 sticks celery, sliced

1 carrot, thinly sliced

2 medium potatoes, peeled, thinly sliced

1 x 415ml can tomato puree

salt and pepper to taste

4 x 150g fish cutlets

2 tablespoons finely grated parmesan cheese

1. Place onion, celery, carrot in a baking dish. Arrange potatoes in a single layer over onion mixture. Pour puree over top; season with salt and pepper.

2. Place fish cutlets in baking dish; turn to coat in tomato mixture. Cover with foil.

3. Cook in a moderate oven, 180oC, for about 30 minutes. Remove foil; sprinkle with cheese. Cook, uncovered, for a further 5 minutes.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

 

Baked fish with roast onion & tomato

Ingredients (serves 4)                                    1 serve = 1 protein

2 x 240g punnets cherry tomatoes

2 large red onions, cut into thin wedges

2 tbs olive oil

4 (about 150g each) white fish fillets

80g (1/3 cup) bought basil pesto

Method

Preheat oven to 210°C. Line 2 roasting pans with non-stick baking paper. Place tomatoes, onion and 1 1/2 tablespoons of oil in 1 pan. Toss to coat. Roast in oven for 20 minutes.

Place the fish in the remaining pan. Drizzle over the remaining oil and season with salt and pepper.

Add the fish to oven and cook with vegetables for a further 8-10 minutes or until the fish flakes easily when tested with a fork.

Divide the tomato mixture and fish among serving plates. Top the fish with a dollop of pesto.

 

 

 

Baked salmon with lemon, thyme and asparagus

Ingredients (serves 4)                       1 serve = 1 protein

4 x 150g skinless salmon fillets            1/4 cup (60ml) extra virgin olive oil

1 lemon, thinly sliced                                    4 fresh thyme sprigs

2 tsp Dijon mustard                                      1 tbs white wine vinegar

3 tsp chopped fresh tarragon                        1/2 tsp caster sugar

2 bunches asparagus, trimmed

Method

Heat oven to 220°C. Lay four 30cm squares of baking paper on 2 baking trays. Place a salmon fillet on each, then top with lemon slices and a thyme sprig. Drizzle with 1 tsp oil and season. Fold the edges of the paper together to form well-sealed parcels. Bake for 15 minutes until cooked through.

Meanwhile, whisk the mustard, vinegar, tarragon, sugar and remaining oil in a jug. Season, then set the dressing aside.

Blanch the asparagus in a pan of lightly salted boiling water for 2 minutes until just tender. Drain well, then keep warm.

Arrange the salmon and blanched asparagus on plates, drizzle with the tarragon dressing and serve.

 

BAKED GREEK FISH

4 x 150g thick firm fish fillets

1 tablespoon basil pesto

3 small tomatoes, seeded, finely chopped

1 small red onion, finely chopped

1 tablespoon chopped capers

2 teaspoons grated lemon rind

¼ cup low-fat plain yoghurt

salt and a pepper to taste

1. Arrange fish in a single layer in an ovenproof dish.

2. Spread pesto over fish; sprinkle with tomatoes, onion, capers and rind.

3. Drizzle yoghurt over fish; season with salt and pepper.

4. Cook, uncovered, in a moderate oven, 180oC, for about 25 minutes or until fish is cooked through.

Serves 4                                   1 serve = 1 protein

 

Baked Trout with Onion and Artichokes

2 rainbow trout

6 artichoke hearts, drained, halve

1 small red Spanish onion, sliced

½ teaspoon fresh coriander chopped

½ teaspoon chopped fresh dill

1 tablespoon lemon juice

10 grams butter chopped

¼ teaspoon ground black peppercorns

 

Place each fish in centre of piece of greased foil. Sprinkle fish with remaining ingredients.  Fold foil around fish to form parcels, seal edges firmly; place parcels on oven tray.  Bake in moderate oven about 30 minutes or until fish are tender.

 

Serves 2                       1 serve = 1 protein

 

 

Barbecued fish burgers

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

2 tablespoons lemon pepper seasoning

4 x 150g snapper fillets

olive oil cooking spray

4 wholegrain rolls, halved

4 oak leaf lettuce leaves

1 Lebanese cucumber, sliced into ribbons

1 carrot, peeled, sliced into ribbons

1/3 cup lemon tartare sauce

lemon wedges, to serve

Method

Heat barbecue plate and grill on medium-high heat. Sprinkle lemon pepper over fish. Spray lightly with oil. Barbecue fish for 3 to 4 minutes each side, turning carefully with a spatula, or until just cooked through.

Spray rolls lightly with oil. Chargrill, cut-side down, for 1 minute.

Divide lettuce between roll bases. Top with fish, cucumber, carrot, tartare sauce and bread roll tops.

Serve with fish burgers and lemon wedges.

 

Barbecued fish parcels

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

600g kipfler potatoes, scrubbed                        4 x 200g perch fillets, skin removed

250g cherry tomatoes, halved               1/2 cup kalamata olives, pitted

1/2 cup basil leaves, chopped                           olive oil cooking spray

150g packet mixed salad greens                        lemon wedges, to serve

 

Method

Bring a large saucepan of salted water to the boil over high heat. Add potatoes. Cook for 15 to 20 minutes or until just tender. Drain. Set aside to cool slightly. Cut potato in half lengthways.

Preheat a barbecue plate on high heat. Cut four 50cm pieces of foil. Arrange potato slices over 1 half of each piece of foil. Top each with 1 piece fish. Combine tomatoes, olives and basil in a bowl. Spoon over fish. Spray lightly with oil.

Fold foil over to enclose fish. Fold up edges to seal. Place parcels, potato side down, on barbecue plate. Cook for 10 to 12 minutes or until fish is just cooked through.

Place salad greens on plates. Carefully open parcels. Spoon potato, fish, tomatoes and olives onto plates. Serve with lemon wedges.

 

Barramundi steamed on sweet potato

Serves 2                                                          1 serving = 1 protein, 1 carbohydrate

200g sweet potato (kumara), thinly sliced

2 x 200g barramundi fillets, skin removed and trimmed

50g snow peas (mange tout)

lime dressing

¼ cup chopped green onions (scallions)

2 tablespoons chopped coriander (cilantro) leaves

? cup (80ml) lime juice

1 tablespoon white sugar

sea salt and cracked black pepper

To make the lime dressing, place the green onion, coriander, lime juice, sugar, salt and pepper in a small bowl and whisk well to combine. Set aside.

Place a large saucepan half-filled with water over high heat and bring to the boil. Line a large (or 2 small) steamer with non-stick baking paper. Place the sweet potato in the steamer, top with the barramundi and cover with a tight-fitting lid. Place the steamer on top of the saucepan and steam for 5–6 minutes. Add the snow peas and steam for a further 2 minutes or until the barramundi is cooked through. Spoon over the lime dressing to serve.

 

Barbecued salmon with fennel, orange and chickpeas

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

2 oranges, peeled                                           1 fennel bulb, trimmed, very thinly sliced

400g can Chickpeas, rinsed, drained              1/2 red onion, thinly sliced

1/3 cup fresh continental parsley leaves       2 tbs chopped fresh dill

1 large (about 375g) skinless salmon fillet, pin boned (see tip)

Olive oil spray                                                             50g baby rocket leaves

Lemon wedges, to serve

Method

Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.

Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.

Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.

 

Notes

Variation: Lamb with orange, avocado & chickpeas: Omit the fennel and onion. Replace the salmon with 2 lamb eye of loin (backstraps). Add 1 avocado, halved, stone removed, peeled, coarsely chopped, to the salad. Cook lamb for 3-4 minutes each side for medium or until cooked to your liking. Set aside for 3 minutes to rest. Slice. To pin bone salmon, gently run your fingers over the fillet to locate the bones, then use tweezers to pull them out.

Blue-eye with orange and olive salsa

Ingredients (serves 4)                                                1 serve = 1 protein

2 oranges                                                          1 garlic clove, crushed

2 large tomatoes, seeds removed, diced               1/2 cup (50g) pitted black olives, chopped

1 tbs extra virgin olive oil                                    2 tbs small basil leaves

4 x 175g skinless blue-eye fillets (or other firm white fish)

Olive oil spray

Method

Peel and segment oranges, holding them over a bowl to catch the juices. Halve the orange segments and place in a separate bowl with 2 tablespoons of the juice. Add the garlic, tomatoes, olives, oil and basil leaves. Gently toss to combine, then season with sea salt and freshly ground black pepper. Set the salad aside while you cook the fish.

Heat a frypan over medium-high heat. Season fish with salt and freshly ground black pepper, then spray with oil. Cook for 2 minutes each side or until cooked through. Divide the fish among plates and serve topped with the salsa.

 

Char grilled tuna with mixed vegetable stir-fry

¼ cup sweet chilli sauce                                                               ¼ cup limejuice

1 tablespoon finely chopped fresh coriander     6 x 150 grams tuna steaks

2 tablespoons finely grated lime rind                    1 red Thai chilli, seeded, chopped finely

1 clove garlic, crushed                                                   2 medium zucchini

2 medium carrots                                                            2 medium red capsicums, sliced thinly

1 medium yellow capsicum, sliced thinly                             1 small red onion, sliced thinly

 

Combine chilli sauce, 2 teaspoons of the juice and coriander in small bowl.

Combine remaining juice in large bowl with tuna, rind, Thai chilli and garlic.  Cover, refrigerate, 1 hour.

Meanwhile cut zucchini and carrots into very thin slices, cut slices into matchstick-sized pieces.

Drain tuna; cook, in batches, on heated lightly oiled grill plate or bbq until browned both sides and cooked as desired.

Meanwhile, heat oiled wok or large non-stick frying pan; cook 1 tablespoon of the chilli sauce mixture, zucchini, carrot, capsicums and onion, in batches, until vegetables are just tender.

Serve tuna on vegetables; drizzle with remaining chilli sauce mixture.

 

Serves 6                                                                               1 serve = 1 protein

 

 

 

CHILLI STEAMED FISH

4 x 150g white fish fillets

1 tablespoon grated fresh ginger

1 tablespoon oyster sauce

2 tablespoons soy sauce

2 tablespoons sweet chilli sauce

4 spring onions, thinly sliced

2 tablespoons finely chopped fresh parsley

1. Place each fillet on a large sheet of foil. Combine ginger, sauces and spring onions in a jug; drizzle over fillets.

2. Seal foil lightly to enclose fish. Place parcels, side-by-side in a large baking dish.

3. Cook in a moderately hot oven, 190oC, for about 25 minutes, or until the fish is cooked through.

4. Serve fish drizzled with some of the juices; sprinkle with parsley. 

Serves 4                    1 serve = 1 protein

 

Crisp lemon fish

Packed with protein, this recipe for crisp lemon fish makes a quick, low-fat, not to mention easy, family meal. Serves 4 1 serve = 1 protein

Ingredients

1/3 cup flat-leaf parsley leaves

1 cup fine semolina

2 large lemons, rind finely grated

800g flathead fillets, skin removed

1 red onion, halved, sliced

olive oil cooking spray

4 tomatoes, cut into 1cm cubes

1 tablespoon balsamic vinegar

lemon wedges, to serve

Method

Step 1

Preheat a barbecue plate on medium heat. Finely chop 1 tablespoon parsley leaves. Combine chopped parsley, semolina and 1 tablespoon lemon rind in a shallow dish. Coat each fish fillet in semolina mixture.

Step 2

Place onion in a microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 1 to 1 1/2 minutes or until soft. Lightly spray onions with oil. Spoon onto barbecue plate and cook for 4 to 5 minutes or until light golden. Transfer to a bowl.

Step 3

Lightly spray both sides of fish fillets with oil. Cook on barbecue plate for 3 to 5 minutes each side or until golden and cooked through.

Step 4

Add tomatoes and remaining parsley leaves to onion. Drizzle with vinegar and season with salt and pepper. Toss to combine. Place fish on plates. Serve with tomato salad and lemon.

 

 

 

Easy Salsa Fish Fillets

4 whitefish fillets (approx. 600 grams)      Salt and pepper to taste

½ cup bottled salsa (mild or medium)       ½ cup low-fat grated cheese

 

Preheat oven to 180 degrees centigrade.

Arrange fish in a single layer on a sprayed foil-lined baking pan.  Season with salt and pepper.

Top each fillet with 2 tablespoons of salsa; sprinkle with cheese.  Bake uncovered for approximately 25 minutes until golden.  Fish should flake easily when tested with a fork

Serves 4               1 serve = 1 protein

 

Fast Asian fish

Ingredients (serves 4)             1 serve = 1 protein

4 x 120g skinless salmon or ocean trout fillets

1/3 cup (80ml) light soy sauce

2cm piece ginger, very finely shredded

1/3 cup (80ml) sweet chilli sauce

Steamed rice, to serve

4 spring onions, thinly sliced on the diagonal

Method

Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.

Cover with foil and bake for 8 minutes, or until just cooked through.

Serve fish on rice, drizzled with sauce and garnished with spring onion.

 

Fish with herbed chickpea puree

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

1 tablespoon olive oil                            1 brown onion, finely chopped

1 garlic clove, crushed              1 1/2 teaspoons ground cumin

1 cup reduced-salt chicken stock          2 x 420g cans chickpeas, drained, rinsed

1 tablespoon lemon juice                       1/2 cup parsley, roughly chopped

4 pieces fish fillets (such as mullet, redfish or silver trevally)

2 cups baby spinach                             2 tomatoes, chopped

Method

Heat a saucepan over medium heat until hot. Add 2 teaspoons of oil, onion, garlic and cumin. Cook, stirring, for 3 to 5 minutes or until soft. Add stock and chickpeas. Bring to the boil. Reduce heat to low. Simmer for 10 minutes. Remove from heat. Stir in lemon juice. Process or blend until smooth. Stir in parsley, and pepper.

Meanwhile, heat a non-stick frying pan or chargrill over medium heat. Brush fish with remaining 2 teaspoons of oil. Season lightly with pepper. Cook for 3 to 5 minutes each side or until just cooked through.

Spoon warm chickpea puree onto 4 serving plates. Top with baby spinach, fish and chopped tomatoes. Serve.

 

FISH WITH HERB CRUMBLE

4 x 150g white fish fillets                                    1 cup stale wholemeal breadcrumbs

2 tablespoons lemon juice                                   2 tablespoons chopped fresh parsley

2 tablespoons chilled fresh chives                       1 tablespoon grated parmesan cheese

salt and pepper to taste                                      cooking oil spray

1. Remove skin and bones from fish. Place fish on a lightly oiled oven tray. Cook under a hot grill for a 5 minutes.

2. Turn fish over; sprinkle with combined breadcrumbs, juice, herbs, cheese and salt and pepper. Lightly spray with cooking oil.

3. Return fish to grill; cook for about 5 minutes or until lightly browned.

Serves 4                                   1 serve = 1 protein

 

Fish with summer vegetables

Ingredients (serves 4)                        1 serve = 1 protein

2 teaspoons olive oil                             1 onion, chopped

2 garlic cloves, crushed                         2 zucchini, chopped

1 red capsicum, chopped                      1 eggplant, chopped

3 Roma tomatoes, chopped                  1/4 teaspoon caster sugar

1/4 cup chopped basil leaves                4 (600g) white fish fillets (see note)

olive oil cooking spray              lemon wedges, to serve

crusty bread, to serve

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 3 minutes, or until soft. Add zucchini, capsicum, eggplant, tomatoes and sugar. Stir to combine. Cover and cook for 20 minutes, or until tender.

Stir through basil. Season with salt and pepper.

Heat a large non-stick frying pan over high heat. Spray both sides of fish with oil. Cook for 3 minutes each side, or until light golden and cooked through.

Place vegetables onto serving plates. Top with fish. Serve with lemon wedges and crusty bread.

Notes

Note: Perch, barramundi or ling are all great white-fleshed fish suitable for pan frying.

 

 

FISH FILLETS WITH TABBOULI SALSA

Cooking oil spray

1 clove garlic, crushed

2 tablespoons lemon juice

4 x 150g fish fillets

TABBOULI SALSA

1 Lebanese cucumber, peeled, finely chopped

2 spring onions, finely sliced

2 small tomatoes, finely chopped

1 cup chopped Continental parsley

1 tablespoon lemon juice

1 tablespoon extra virgin oil

1/2 teaspoon caster sugar

salt and pepper to taste

1. Tabbouli Salsa. Combine all ingredients in a small bowl; mix well.

2. Spray a large non-stick pan with oil. Add garlic, juice and fish, in a single layer; cook, on both sides, until browned and cooked through.

3. Serve fish with Tabbouli Salsa.

Serves 4                                   1 serve = 1 protein

 

 

FISH FILLETS WITH BASIL SAUCE

1/2 teaspoon paprika                                    ½ teaspoon ground cumin

¼ teaspoon salt                                  cooking oil spray

4 x 150g boneless fish fillets                        

BASIL SAUCE

1/3 cup low-fat mayonnaise                          1 tablespoon basil pesto

2 teaspoons lemon juice

1. Combine paprika, cumin and salt in a small bowl. Spray one side of fish fillets with cooking oil spray. Place fish on a foil-lined oven tray. Sprinkle spice mixture evenly over top.

2. BASIL SAUCE. Combine all ingredients in a small jug; mix well.

3. Cook fish under a hot grill until browned and cooked through.

4. Serve fish drizzled with Basil Sauce.

SERVES 4                                         1 serve = 1 protein, 2 tsp fat

 

 

FISH WITH LEMON HERB DIP

Cooking oil spray

4 x 150g fish fillets

LEMON AND TOMATO HERB SAUCE

1 Lebanese cucumber                                   1 medium tomato, finely diced

1 x 200g tub plain low-fat yoghurt                 1 clove garlic, crushed

½ teaspoon finely grated lemon rind              1 tablespoon lemon juice

½ teaspoon ground cumin                            2 tablespoons chopped fresh mint

salt and pepper to taste

1. LEMON AND TOMATO HERB SAUCE. Cut cucumber in half lengthways. Using a teaspoon, scoop out seeds. Cut cucumber into thin slices. Place in a bowl with tomato, yoghurt, garlic, rind, juice, cumin and mint; season with salt and pepper.

2. Heat a non-stick pan; spray with cooking oil. Add fish, cook on both sides, until browned and tender.

3. Serve fish topped with Lemon and Tomato Herb Sauce.

Serves 4                                             1 serve= 1 protein

 

Home-baked fish fingers

Makes 16                     Serves 4                       1 serve = 1 protein, 1 carbohydrate

Ingredients

2 cups (200g) wholemeal breadcrumbs

2 teaspoons finely grated lime rind

2 eggs, lightly beaten

500g firm white fish fillets, such as ling

olive oil spray, for cooking

Method

Preheat oven to 200°C. Place the breadcrumbs and lime rind in a bowl and mix until combined. Place the eggs in separate bowl. Cut the fish into thin strips, about 12cm long. Dip each strip into the eggs, then the breadcrumbs, pressing to coat well.

Place the fish fingers on a baking tray lined with baking paper. Spray lightly with oil spray. Bake for 15 minutes or until golden and cooked through.

Serve fish fingers with vegetable bundles (see note) and reduced-fat mayonnaise or tomato sauce.

Notes

To make the vegetable bundles, cut celery sticks into thin strips, arrange in a bundle with some blanched green beans and tie up loosely with cooking string or a long chive.

These fish fingers can be frozen after crumbing for up to two months. Thaw fully before cooking as above.

 

Fish, zucchini and oregano casserole

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

olive oil cooking spray                          1 brown onion, halved, thinly sliced

350g orange sweet potato, peeled, cut into 2cm pieces

2 small zucchini, cut into 1cm pieces      200g broccoli, trimmed, cut into florets

1 small (250g) eggplant, diced               800g can diced tomatoes

1/3 cup fresh oregano leaves                            

500g white fish fillets, cut into large pieces

1 small white bread stick, sliced, toasted

Method

Heat a heavy-based saucepan over medium heat. Lightly spray with oil. Add onion and cook, stirring, for 2 minutes or until golden.

Add sweet potato. Cook, stirring, for 3 minutes. Add zucchini, broccoli, eggplant, tomatoes and 1/4 cup oregano. Bring to boil.

Reduce heat to low. Cover and cook for 8 to 10 minutes or until sweet potato is tender. Stir in fish. Simmer, uncovered, for 4 to 5 minutes or until fish is cooked through.

Sprinkle with remaining oregano.

 

 

Lemon fish with sauteed beans and tomatoes

Pick up your favourite white fish for this zesty lemon fish with sautéed beans and tomatoes – a light, healthy and delicious.

Ingredients (serves 4)

4 (150g each) white fish fillets (such as hake), skin on

1 lemon, rind finely grated, juiced                      2 teaspoons olive oil

250g green beans, trimmed                               250g cherry tomatoes, halved

1 garlic clove, crushed                          150g baby spinach leaves

2 tablespoons red wine vinegar                         4 slices wholegrain bread, to serve

Method

Place fish in a shallow ceramic dish. Place lemon rind, 2 tablespoons lemon juice and 1 teaspoon oil in a small jug. Whisk to combine. Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside for 10 minutes.

Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large, non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often, for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.

Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness) or until just cooked through.

Divide bean mixture among serving plates. Top with fish. Season with cracked black pepper. Serve with bread.

 

1 serve = 1 protein 1 carbohydrate

 

LEMON GINGER FISH FILLETS

1 teaspoon sesame oil

2 tablespoons finely sliced fresh ginger

6 spring onions, finely chopped

2 cloves garlic, crushed

1 tablespoon caster sugar

1/4 cup rice vinegar

1 teaspoon finely grated lime rind

2 tablespoons lime juice

2 tablespoons fish sauce

4 x 150g firm white fish fillets

1. Combine oil, ginger, spring onions, garlic, sugar, vinegar, rind, juice and sauce in a small bowl; mix well.

2. Place fillets in a single layer, in a shallow dish; pour over ginger mixture. Cover; refrigerate for 1 hour.

3. Place each fillet onto a large sheet of lightly greased foil; top with ginger mixture. Fold in edges of foil across the top to enclose fish; place on an oven tray.

4. Cook in a moderately hot oven, 190oC, for about 20 minutes or until cooked through. Serve fish drizzled with juices from parcels.

SERVES 4                                 1 serve = 1 protein

 

Low-fat fish pie

Ingredients (serves 6)            1 serve = 1 protein, 1 fat, 1 carb

40g butter, melted                     1 leek, trimmed, washed, thinly sliced

2 tablespoons plain flour           350ml fish stock

2 tablespoons lemon juice         1kg thick white boneless fish, cut into 3cm pieces

9 sheets filo pastry                    olive oil cooking spray

Method

Preheat oven to 200°C. Grease a 5-cup capacity ovenproof dish. Cook butter and leek in a frying pan over medium heat for 3 minutes or until tender.

Sprinkle flour over leek mixture. Cook, stirring, for 2 minutes. Remove from heat. Add stock and lemon juice. Stir well. Return to heat. Cook, stirring, over medium heat for 6 minutes or until thick.

Remove from heat. Add fish, and salt and pepper. Cool completely. Place 1 sheet of filo onto a flat surface. Spray with oil. Fold in half. Place into pie dish. Repeat with 5 more sheets of filo, placing into dish so base and sides are covered.

Spoon fish mixture over filo. Cut remaining 3 sheets of filo into quarters. Scrunch each quarter into a ball. Place onto fish mixture. Spray with oil. Bake for 30 minutes or until pastry is crisp. Serve.

 

MARINATED FISH

4 x 150g fish fillets                                            1 tablespoon brown sugar

1/2 teaspoon ground ginger                               1/4 teaspoon dried chilli flakes

1 clove garlic, crushed                          2 tablespoons finely grated lemon rind

1/4 cup light soy sauce                          1 tablespoon fish sauce

2 tablespoons shredded fresh Thai basil leaves

1. Place fish in a large, shallow dish. Combine sugar, ginger, chilli, garlic, rind and sauces in a jug. Pour over fish; turn to coat in mixture. Cover; stand 30 minutes.

2. Drain fish; reserve marinade.

3. Cook fish on a heated, oiled grill pan, brushing occasionally with marinade, until browned on both sides and cooked through.

4. Serve fish sprinkled with basil.

Serves 4                       1 serve = 1 protein

 

Baked massaman snapper

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

2 tbs massaman curry paste (see note)

2 tsp peanut oil

4 x 200g pieces snapper fillet, pin-boned, skin on

300g green beans, trimmed

30g butter, chopped

250g shiitake mushrooms, quartered

2 cloves garlic, thinly sliced

1 small red capsicum, seeded, finely chopped

1 lime, juiced

1 tbs caster sugar

Greek-style yoghurt (optional), to serve

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Method

Step 1

Preheat oven to 220C. Line an oven tray with baking paper. Whisk curry paste and oil in a small bowl.

Step 2

Place fish, skin-side down, on tray and brush with paste mixture. Season with salt and pepper. Bake for 15 minutes or until just cooked. Rest for 5 minutes.

Step 3

Meanwhile, blanch the beans in a saucepan of boiling salted water for 1 1/2 minutes or until slightly softened. Drain, refresh in iced water, then drain again.

Step 4

Heat butter in a large, heavy-based frying pan over high heat. Add mushrooms and garlic, then stir-fry for 3 minutes. Add beans, capsicum, lime juice and sugar, then stir-fry for a further 2 minutes or until mushrooms are tender.

Step 5

Divide stir-fry among plates and top with fish. Serve with yoghurt, if using.

 

 

 

Mediterranean salmon

¼ teaspoon salt                                    ¼ teaspoon black pepper

4 salmon fillets                          Cooking spray

2 cups cherry tomatoes, halved ½ cup finely chopped zucchini

2 tablespoons capers                            1 tablespoon olive oil

75g sliced ripe olives

 

Preheat oven to 180 degrees centigrade.

Sprinkle salt and pepper over both sides of fish.

Place fish in baking dish coated with cooking spray.

Combine tomatoes and remaining ingredients in a bowl; sppon mixture over fish.

Bake for 180 degrees centigrade for 25 minutes.

Serves 4           Serving size: 1 fillet and ½ cup vegetable mixture = 1 protein

 

 

Miso-glazed salmon with ginger buckwheat noodles

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

100ml honey                                         3 tbs white miso paste (see note)

3 tsp sesame oil                                    1/4 cup (60ml) tamari sauce

1 tbs lime juice                          2 tbs mirin

500g buckwheat noodles                      1 tbs sunflower oil

4 (125g each) salmon fillets                   1/2 cup thinly sliced shallots (spring onions)

1/2 cup chopped roasted peanuts          2 tbs pickled ginger

Mustard cress, to serve

Method

Combine honey, miso paste and 1 teaspoon of sesame oil in a bowl.

In a separate bowl, whisk together tamari, lime juice, mirin and remaining sesame oil, then set the dressing aside.

Cook noodles according to packet directions, drain and toss with dressing.

Preheat oven to 200°C. Heat sunflower oil in an ovenproof frypan over medium heat. Add salmon and fry both sides for 1 minute or until lightly golden. Brush salmon with miso mixture, then transfer pan to oven and roast for 5 minutes or until cooked through.

Toss shallots, nuts and ginger through noodles, then serve with the salmon garnished with mustard cress.

 

 

Moroccan fish fillets with couscous salad

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

1 tablespoon Moroccan seasoning        1 teaspoon lemon pepper

4 thick white fish fillets              olive oil spray

1/2 cup freshly squeezed orange juice

Couscous salad

rind of 1 orange, finely grated                1 tablespoon white wine vinegar

2 teaspoons olive oil                             1 1/2 cups couscous

1/4 cup pine nuts, toasted                     1 large mango, diced

1/2 cup mint leaves, chopped               

Instructions

1 Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn fillets over and repeat.

2 Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to a plate. Cover and keep warm.

3 Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions.

4 Stir pine nuts, mango and mint into couscous until well-combined. Add half the juice mixture.

5 Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve.

 

 

Moroccan pan-fried fish

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

1 bunch coriander, washed, dried, ends trimmed     3 garlic cloves, peeled

2 tsp ground cumin                                                Pinch of chilli powder

2 tsp finely grated lemon rind                        60ml (1/4 cup) fresh lemon juice 30ml olive oil                                                        2 tsp sweet paprika

190g (1 cup) couscous                                 250ml (1 cup) boiling water

50g (1/3 cup) plain flour                              

4 (about 600g) firm white fish fillets (such as snapper)

Olive oil spray                                              90g baby spinach leaves

Method

Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.

Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.

Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.

Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.

 

Ocean Trout with Baby Vegetables

8 baby beetroot                                   

20 baby carrots

2 small zucchini, sliced

8 baby new potatoes, halved

4 baby onions

4 pieces ocean trout (approximately 150g each)

Tarragon Lemon Sauce:

20g butter or margarine

1 clove garlic, crushed

1 small onion, chopped

1 Tablespoon plain flour

¾ cup low-fat milk

1 Tablespoon fresh tarragon

1 teaspoon grated lemon rind

1 Tablespoon lemon juice

Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft.  Add flour, cook stirring, until bubbling.  Remove from heat, gradually stir in milk.  Stir over heat until mixture boils and thickens.  Stir in Tarragon, rind and juice.

 

Boil, steam, or microwave unpeeled beetroot until just tender, drain.  Cool 5 minutes; peel beetroot.

Boil, steam or remaining vegetables separately until tender.

Place fish in baking tray – bake in oven for about 20 minutes or until just tender.  Peel skin away from fish.  Serve fish with vegetables and tarragon lemon sauce.

 

Serves 4                                   1 serve = 1 protein, 1 tsp fat

 

Ocean trout with orange & fennel salad

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

2 oranges                                                         1 fennel bulb

4 x 180g skinless ocean trout fillets                    1 tbs olive oil

50g baby salad leaves                                       1/3 cup (55g) blanched almonds, toasted

1 tbs red wine vinegar                           1 tbs extra virgin olive oil

Method

Segment the oranges by cutting off the ends, skin and pith with a knife.

Then, hold one orange in your hand and cut each segment away from the membrane. Repeat with the remaining orange. Do this over a bowl to reserve 2 tablespoons of the juice.

Trim and core the fennel bulb, reserving 1 tablespoon of the fronds if desired. Slice the fennel bulb thinly.

Combine the orange segments with the sliced fennel, salad leaves and almonds in a bowl. Heat the grill to high.

Mix 2 teaspoons freshly ground black pepper with 1 tablespoon sea salt. Rub the trout fillets with oil, then sprinkle with the mixed salt and pepper.

Place a cooking rack into a baking tray, put fish onto the rack, then cook under the grill for 5 minutes, or until cooked as desired.

To make the salad dressing, place the red wine vinegar and extra virgin olive oil in a screwtop jar with the reserved orange juice. Shake well to combine, then toss through the orange and fennel salad.

Place the ocean trout fillets on plates, garnish with reserved fennel fronds (if using) and serve with salad.

 

Orange and fennel fish

Ingredients (serves 4)                                   1 serve = 1 protein, ½ carbohydrate

2 medium oranges                                          2 teaspoons fennel seeds

2 tablespoons olive oil                                  4 (150g each) firm white fish fillets

70g baby spinach                                             1 small fennel bulb, trimmed, thinly sliced

2 tablespoons red wine vinegar

Method

Finely grate rind from oranges. Reserve oranges. Combine orange rind, fennel seeds and half the oil in a shallow glass or ceramic dish. Add fish. Turn to coat. Set aside for 10 minutes.

Heat a barbecue plate or chargrill over medium-high heat. Cook fish for 3 to 5 minutes each side or until browned and cooked through. Transfer to a plate.

Meanwhile, segment oranges over a bowl (see note). Add spinach, sliced fennel, vinegar and remaining oil. Toss to combine. Place on plates. Top with fish. Serve.

Notes

To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.

 

 

Oriental Salmon

4 Salmon fillets                                 2 Tablespoons teriyake sauce

1 tablespoon lemon juice                 1 tablespoon brown sugar or honey

1 teaspoon fresh ginger                             1 clove garlic crushed

½ teaspoon Dijon mustard               2 shallots thinly sliced

 

Heat oven to 180 degrees centigrade. 

Place salmon in an ungreased casserole. 

Combine remaining ingredients except green onions.  Spread over Salmon. 

Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).

Garnish with shallots.  Serve immediately.

Serves 4               1 serve = 1 protein

 

Fish Fillets with Coriander Chilli Sauce

6 x 60g perch fillets                   1 small onion thinly sliced

½ cup water                    ¼ cup dry vermouth

2 Tblsp lime juice            1 small fresh chilli, chopped finely

2 Tblsp sugar                           1 tsp cornflour

½ red capsicum thinly sliced      2 green onions, cut into 5cm lengths

1 Tblsp finely chopped fresh coriander leaves

¼ cup firmly packed fresh coriander leaves, extra

 

Place fish in shallow ovenproof dish; top with brown onion.  Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.

Remove fish; keep warm. Strain and reserve liquid.

Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.

Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken.  Stir in chopped coriander.  Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

 

Serves 2                1 serve = 1 protein

 

GRILLED FISH WITH TOMATO SALSA

2 teaspoons oil                                 4 x 150g white fish fillets

100g mixed baby salad leaves

TOMATO SALSA

1 small red onion, finely chopped              2 tomatoes, seeded, finely chopped

1/3 cup pitted green olives, chopped         3 anchovy fillets, chopped

1 tablespoon lemon juice                           2 tablespoons chopped fresh basil

salt and pepper to taste

1. TOMATO SALSA.  Combine all ingredients in a bowl; mix well.

2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.

3. Serve fillets on salad leaves with Tomato Salsa.

SERVES 4                    1 serve = 1 protein

 

Grilled fish and lemon with olive salad

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

Ingredients

100g marinated chargrilled capsicum (not in oil), thinly sliced

1/3 bunch flat leaf parsley, chopped              1/2 cup pimento-stuffed green olives, sliced

1 cup baby rocket leaves, chopped                        2 tablespoons capers, drained and chopped

4 firm white fish fillets (approx 120g each), such as gurnard or ling

2 lemons, cut into wedges                                      cooking oil spray

1/3 cup sun-dried tomato pesto                              2 teaspoons olive oil

1 tablespoon red wine vinegar

Instructions

Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

Serves 4                1 serve = 1 protein

 

Quick way with Rainbow Trout

Serves 4                                  1 serve = 1 protein

Ingredients:

3 large lemons

1 tablespoon sugar

1 large red chilli (de-seeded and finely sliced)

1/2 cup mint leaves (torn)

salt and pepper

4 Rainbow Trout Fresh Fillets (about 200g each)

olive oil for coating

4 cups watercress sprigs

2 tablespoons olive oil

 

METHOD:

Peel lemons. Remove pith and membrane from segments. Cut segments in half and combine with sugar, chilli, mint leaves, salt and pepper. Put lemon salad aside.

Place a non-stick pan over high heat.

Brush the rainbow trout fillets with olive oil. Sear for 2 minutes each side or until cooked as desired.

Toss watercress sprigs with the 2 tablespoons olive oil in a bowl.

To serve:  divide the watercress sprigs between plates and top with the rainbow trout fillets and the lemon salad.

 

 

Salade Nicoise

200g green beans trimmed, chopped             250g cherry tomatoes halved

½ cup seeded black olives                            2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly                  150g mesclun

6 hard boiled eggs                              425g tin tuna in springwater, drained

Light Vinaigrette:          1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

 

Boil, steam or microwave beans until just tender; drain.  Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine.  Divide salad among serving plates; flake fish over salad in large chunks.

 

Serves 4                1 serve = 2 protein

 

Grilled Salmon with Minted Cucumber Sauce

1 clove garlic minced

¼ teaspoon freshly ground black pepper

¼ tsp ground cumin

1 cup plain low fat yoghurt

1 Tblsp fresh or 1 tsp dried mint

1 medium cucumber, cubed, seeded and peeled

4 x 150g skinless, boneless salmon fillets

Fresh mint sprigs

 

Place garlic, pepper and cumin in mixing bowl;  mash to a paste with the back of a spoon. Add yoghurt and mint, stir well.  Stir in cucumber gently, and set mixture aside.

Clean grill or bbq and spray with oil. Lightly brush fish with oil on both sides of fish fillets.  BBQ fish and grill about 3 minutes per sides or until cooked to taste. 

Spoon cucumber sauce over fish; garnish with mint.  Serve immediately.

Serves 4                                   1 serve = 1 protein

 

Moroccan fish with salad

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

1/2 cup plain flour                                             1 egg

3/4 cup dried breadcrumbs                               1 Tblsp Moroccan seasoning (see note)

4 (185g each) boneless fillets (see note)            2 pieces lavash bread, cut into triangles

olive oil cooking spray                          lemon wedges, to serve

Tomato salad

3 large tomatoes, diced                                     2 Lebanese cucumbers, diced

1 small red onion, halved, thinly sliced   1 lemon, rind finely grated, juiced

1 cup flat-leaf parsley leaves, roughly chopped

Method

Make tomato salad Combine tomatoes, cucumber, onion, lemon rind, 1/4 cup lemon juice and parsley in a bowl. Cover and refrigerate.

Place flour on a plate. Lightly beat egg and 2 tablespoons cold water in a shallow bowl. Combine breadcrumbs and Moroccan seasoning on a plate. Coat fish, 1 piece at a time, in flour. Dip into egg, then breadcrumb mixture, gently pressing crumbs on with your fingertips to secure. Place on a large plate.

Preheat oven to 200°C. Spray both sides fish and lavash bread with oil and place on separate baking trays. Bake lavash bread for 5 minutes or until toasted. Remove from oven and set aside. Bake fish for 10 minutes or until golden and cooked through.

Serve fish with tomato salad, toasted lavash and lemon wedges.

Notes

Tip: Any firm-fleshed fish with minimal bones is suitable for this recipe. Try barramundi, flathead or snapper.

Note 1: Moroccan seasoning is a mild spice blend, great with fish, lamb or chicken.

Note 2: Known as boneless

 

Pan-fried fish with herb sauce

Ingredients (serves 4)                        1 serve = 1 protein

1 large lemon

3 garlic cloves, sliced

1 cup flat-leaf parsley leaves, torn

12 each mint and basil leaves, torn

1/4 cup oregano leaves

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

4 x 180g white fish fillets with skin on (such as blue-eye or snapper)

Crusty bread, to serve

Method

Preheat the oven to 180°C. Pare the lemon rind with a peeler, being sure not to take any of the white pith. Squeeze lemon juice into a bowl. Add garlic, herbs and half the oil. Season, then set aside.

Heat remaining oil in an ovenproof pan over medium-high heat. Fry lemon rind for 30 seconds. Season fish, then place skin-side down in the pan. Cook over medium heat for 3-4 minutes until skin is crisp and flesh turns white at the edges. Place pan in oven for 5 minutes until fish is just cooked through. Return pan to low heat, pour over herb mixture and warm through. Serve fish with crusty bread.

 

 

PESTO-TOPPED FISH

600g fish fillets                                      2 tablespoons lemon juice

PESTO TOPPING

2 tablespoons polyunsaturated reduced-fat margarine

1 teaspoon grated lemon rind                            1/2 cup firmly packed fresh basil leaves

1 clove garlic                                                    2 Tblss grated fresh parmesan cheese

½ teaspoon French mustard

1. PESTO TOPPING. Blend margarine, rind, basil, garlic, cheese and mustard until well combined.

2. Arrange fillets on a foil-lined oven tray. Spread with Pesto Topping; sprinkle with juice.

3. Cook under a hot grill until lightly browned and cooked through.

Serves 4.                                                          1 serve = 2 tsp fat, 1 protein

 

 

PRAWN CUCUMBER SKEWERS

24 cooked king prawns        2 Lebanese cucumbers

24 fresh Thai basil leaves

DIPPING SAUCE

1/2 cup caster sugar         ¼ cup water

1 Tblsp sweet chilli sauce   2 tsp chopped coriander

½ tsp finely chopped fresh lemon grass

1/4

Chicken Recipes

Filed under: Chicken — Arlene @ 2:22 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.

3. Cook in a hot oven, 200oC, for about 10 minutes, or until crisp.

4. Meanwhile, boil, steam or microwave beans, asparagus and peas separately until tender; drain. Rinse under cold water; drain well.

5. Combine beans, asparagus, peas, onion, parsley, tomatoes and dressing in a large bowl; toss until combined.

6. Cook chicken on a heated, oiled grill plate until browned all over and tender. Stand chicken for 5 minutes; slice thickly.

7. 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 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.

 

 

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

Questions and Answers

Filed under: Questions — Arlene @ 2:20 am

Questions

Can I have sugar in my tea if I have diabetes?

Answer

Yes. Eating sugar doesn’t cause diabetes and people with diabetes do not need to have a sugar-free diet. It’sokay to have foods like chocolate and cakes occasionally alongside a healthy diet. Remember sugary foods provide empty calories. So it depends how often you drink tea, and how balanced the remainder of your diet is. If you have a well balanced nutritionally rich diet, the occasional cup of tea with a teaspoon of sugar will do no harm.

Question

How can I control my appetite while on antidepressants?

Answer

Helping people successfully lose weight while on antidepressants (and preventing it in the first place) is often what I do in my practice. It’s such a common problem and I think everyone on antidepressants should know that it is possible to benefit from the medications AND maintain a healthy weight.

Antidepressants have wonderfully positive benefits not only in treating depression but increasingly are used also for a number of other conditions such as chronic pain like fibromyalgia, migraines, PMS, and even some urinary symptoms. The down side is that weight gain is an unwanted side effect associated with a majority of the antidepressants out there. And unfortunately, many people are completely unaware of potential weight gain when they start taking their medications – prescribing physicians seem to never mention it!

And how many of you, when the weight has crept on, have asked your doctor what’s going on and gotten no satisfying answers? Or wondered why all of a sudden you can’t stop eating chips, bagels, or ice cream?

Many antidepressants improve mood by making brain serotonin, a chemical that we all have in our brains, hang around longer between the nerve endings. Serotonin is a “feel good” natural chemical. It also is involved in controlling appetite. And for some reason that is not understood, antidepressants can make the appetite control effects of serotonin less effective. The result is that antidepressants can be associated with an out-of-control appetite and, eventually, weight gain.

For people on antidepressants, common weight loss strategies like keeping a food journal, increasing exercise, or trying a low-carbohydrate/high protein diet are less effective than they are for people not on these medications. The reason is that these strategies do not address the fundamental problem: controlling appetite. The good news is that it is possible to naturally raise your brain serotonin by eating the right foods. And it’s often music to peoples’ ears that carbohydratess are the foods that allow your brain to make more serotonin which controls the appetite.

Won’t eating carbohydrates make me fat?  Not if you choose low-fat carbohydrates in the correct quantities. You have probably experienced the effects of “comfort foods” in making you feel good and satisfying your appetite – grilled chicken and steamed broccoli, while delicious and healthy, are not the foods you reach for when you get food cravings or feel stressed. No, mashed potatoes, a bowl of oatmeal with brown sugar, pizza, or brownies are more like it! The problem with cutting out carbohydrates is that your appetite can get out of control. The problem with eating the wrong carbohydrates, like those loaded with fat or refined sugar, is they can make you feel sluggish and add unwanted calories.

Check with a dietitian first to guide your diet and monitor portions. But you can time your foods for maximum appetite-controlling effects. Levels of serotonin naturally decline by afternoon and evening So aim to eat carbohydrates like whole wheat pasta with vegetables for dinner and grab a raisin toast as a late afternoon snack, and stick to protein-packed breakfasts and lunches to keep you going during the day. Regular exercise is highly recommended.

Bottom line: on antidepressants, you can control your appetite and lose weight.

Question

How do I control my Weight during menopause? What & how much exercise to I need to lose my 8kg of menopause weight. I’m lacking energy but now taking myself on a 10km circuit run try to run the 10km again, I have a 3 day workout program as well. It’s hasn’t shown results yet & I’m keeping my calorie count to about 1200 calories per day, eating lots of fresh fruit & veg & deleting all processed foods as well.

Answer

The reason we gain weight is a matter of calories in vs. calories out – as in, there are more coming in than going out. What prompts this weight gain, however, is where the frustration comes in since, as some of my active clients say, the weight gain seems to come from nowhere. “I’m doing the same workouts and eating the same as always, yet I suddenly have this belly,” one client said.

Three things happen during and after menopause that, when put together, lead to weight gain:

  • Increased calorie intake: Studies show that women eat more calories as oestrogen declines and we crave more fat and sugar and less nutritious, more satisfying foods than  having protein and fibre.
  • Decreased physical activity: Spontaneous physical activity also decreases, often without us even being aware of it. This may be compounded by some  menopausal symptoms like fatigue, difficulty sleeping, depression and other mood changes.
  • Decreased RMR: Experts suspect that declining oestrogen can decrease your resting metabolic rate (RMR) by 40-70 calories a day, calories that add up if you don’t compensate for them with diet and exercise.

It’s obvious that oestrogen plays an important role in weight management. It affects our appetites, how active we are and the foods we crave. The lack of it even changes how fat is distributed, depositing it around the belly which puts us at risk for heart disease and diabetes. There are other age-related issues that can make things worse: Loss of muscle and aerobic power as well as a decrease in the number of calories you burn during exercise. In Exercise, Weight Gain and Menopause, Wendy Kohrt states that a young, healthy woman can increase her energy expenditure by 8-10 calories per minute during exercise, while a middle-aged woman may only be able increase it by 6-8 calories per minute. That means maintaining the same calorie burn may require more frequent and/or more intense exercise.

That doesn’t mean you’re doomed to gain weight!

Things You Can Do to Avoid Weight Gain

If you’re frustrated with changes in your body that seem to come from nowhere, there are things you can do about it. By creating more effective workouts and looking at other areas of your life that may be contributing to the problem, you can get your weight under control.

Add Intensity to your Cardio. How hard you work is directly related to how many calories you burn and raising the intensity can help you burn more without having to add time or frequency to your workouts. Here’s what you can do:

Try Interval Training.

Increase Your Frequency – Try adding another day of cardio. Even a brisk 20-minute walk is enough to boost your calorie burn. I suggest you exercise daily for at least an hour.

Increase Your Duration – Another option is to make your workouts longer. Try adding 5-10 minutes to one or more of your workouts to burn a few extra calories.

Make Friends With Strength Training – Of all you do, strength training is the most important for maintaining your strength, balance, muscle mass and weight as you get older. Studies show that older adults can increase resting metabolic rate and energy expenditure by adding resistance training. One Study even shows that a combination of high intensity cardio and strength training, along with a balanced diet, is the best way to reduce abdominal fat. Get the most out of strength training.

Focus on Small Changes. The weight gain that happens with menopause is often the result of small increases in calories that add up over time – eating a little more, moving a little less and, of course, a metabolism that’s a few calories less than it was. The good news is that small changes can also reverse these things, good news if you don’t want to overhaul your whole life.

  • Tweak your diet – focus on fruits, veggies and whole grains while minimizing saturated fat, processed sugar and high sodium foods.
  • Find substitutions – Check the calories of the foods you eat regularly, such as yogurt, cheese, cereal or bread and spend some time at the grocery store to find lower calorie substitutes.
  • Eat smaller portions – Eat a little less cereal, a smaller piece of chicken, a smidge less olive oil when you’re sautéing the vegetables – these small changes can shave off calories here and there without making you feel deprived.
  • Be More Active – Spontaneous activity often declines during menopause because it’s hard to fight the fatigue that comes from lack of sleep, hot flashes, anxiety and depression. Exercise and daily movement can help fight these symptoms . Every little bit counts including household chores, short walks around the office or neighbourhood, standing up as often as you can and just about anything that helps you avoid sitting for long periods of time.
  • Monitor Yourself – Keeping track of your daily habits, eating and exercise can help you stay on top of your weight and notice if extra calories are creeping in. This isn’t to micromanage every bite you eat or movement you make, but to be aware of what’s happening overall. Some ways to monitor yourself: Keep a Food Journal – This is a good place to monitor your meals, snacks and calories, but also to keep track of your cravings and find ways to deal with them that won’t derail your diet; Keep a workout log – Tracking your exercises, weight, reps and sets can help you progress in your strength training workouts and make sure you’re really challenging yourself. Keep an Activity log – Tracking your movement (or lack thereof) on a regular basis can tell you how active you are and, more important, where you can improve. For example, do you sit more after lunch? That may be a good time to take a walk or do some light exercise to fight post-lunch fatigue. Wear a pedometer to measure your steps is a great motivator. Keep a Health Journal – This is where you can track sleep patterns, menopause symptoms, how you’re feeling and the tools you’re trying to manage your symptoms. You’ll see how those tools are working or if you need to try another approach. Talk to your doctor – There may be medications or other treatments available that can help.

Going through menopause doesn’t mean automatic weight gain, nor does it mean your body won’t go through some changes no matter what you do. Try to work with what’s within your control: How much you move, what you eat, how you handle stress and the efforts you make to handle menopause symptoms the best way you can. Managing what you can and allowing your body to respond to your efforts can help you keep a healthy, positive attitude about the changes you’re going through.

Question

What is the daily required for calcium and iron when you are pregnant?

Answer

Pregnant women need more protein, iron, folate and iodine but only a small increase in energy (kilojoules). Folic acid supplements before and after conception can reduce the risk of neural tube defects such as spina bifida. Small regular snacks may help nausea or morning sickness. Drinking alcohol during pregnancy may affect your unborn baby.

Pregnancy increases the need for iron in the diet. The developing foetus draws iron from the mother to last it through the first five or six months after birth so a woman has an increased need for iron during pregnancy. Iron losses are reduced during pregnancy because the woman is no longer menstruating and so loses less iron from menstrual blood loss. It is useful to include foods that are good sources of iron in the diet every day (for example, red meat) and to have foods that are good sources of vitamin C (like oranges) to help absorb the iron. The recommended daily intake (RDI) of iron during pregnancy is 27mg a day (9mg a day more than that for non-pregnant women). The amount needed depends on the amount of iron the woman has ‘stored’ in her body prior to pregnancy. If your iron stores are very low, you may need to get more from supplements. It is important to discuss your need for supplements with your doctor as iron can be toxic (poisonous) in large amounts.

There is no need for extra calcium during pregnancy. Until 2006, Australian dietary recommendations advised increased calcium intake during pregnancy and breastfeeding. This advice has since been revised. Although there is a large ‘shift’ of calcium to the baby during the third trimester of pregnancy (as it starts to develop and strengthen its bones), the mother’s increased capacity to absorb dietary calcium makes up for this loss without the need for extra intake.  The recommended dietary intake for non-pregnant women (1,000mg a day for women aged 19–50 years and 1,300mg a day for adolescents or those aged over 51) remains unchanged during pregnancy and breastfeeding. Dairy foods (such as milk, cheese and yoghurt) and calcium-fortified soymilk are excellent dietary sources of calcium.

Question

Can I drink fruit juice if I have diabetes?

Answer

Don’t forget that what you drink can also affect your weight and blood glucose!

It is recommended to choose zero-calorie or very low-calorie drinks. This includes:

Water, Unsweetened teas, Coffee, Diet soda, Other low-calorie drinks and drink mixes.

You can also try flavouring your water with a squeeze of lemon or lime juice for a light, refreshing drink with some flavour. All of these drinks provide minimal calories and carbohydrates.

 

You should avoid sugary drinks like regular soft drinks, fruit juice, energy drinks, sweet tea, and other sugary drinks. These will raise blood glucose and can provide several hundred calories in just one serving! A regular 400ml can of soft drink

has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar! One cup of fruit juice has over 100 calories and 30 grams of carbohydrate. Water is your best option but often we get tired of water. There are other options. Most diet drinks (like diet soda or diet tea) have zero grams of carbohydrate per serving, so they will not raise blood glucose. Diet drinks are sweetened with artificial sweeteners instead of added sugars. Removing the added sugars and replacing them with artificial sweeteners removes most of the calories and carbohydrates. One good thing about low-calorie drinks and drink mixes is that they are available in several flavours. They may be a good alternative to regular water or juice.

 

100% juice with no sugar added is a healthy drink choice. It does provide calories and carbohydrates, but they also provide important vitamins and minerals. Just remember to control portion size when you drink them, because the calories and carbohydrates can add up when you have too much. If you choose to drink juice, be sure the label says it is 100% juice with no sugar added. Juice provides a lot of carbohydrates in a small portion, so be sure to count it in your meal plan. Usually 120ml – 180ml (not even a full cup!) contains 15 grams of carbohydrate If you like to have juice in the morning but don’t want the carbohydrate from fruit juice, try a vegetable juice.  At just 50 calories and 10 grams of carbohydrate in 1 cup, it is a great alternative. I prefer you to eat the fruit and benefit from the fibre than have the fruit juice which is concentrated sugar and calories.

 

 

Message

Filed under: Messages — Arlene @ 2:18 am

Health is more than just the absence of disease, ‘holistic’ health encompasses your whole being – body, mind, heart and spirit.  When each of these works in harmony, we give ourselves the best opportunity to experience what some people consider their ultimate goal in life – true health and happiness. 

 

Taking care of your physical well being is integral to feeling good and living a happy, healthy life.  Eating nutritious foods is one great way to care for your body. We all know there are many things that can affect our mood, from stress, the weather, or even what is for lunch.  But more and more research suggests that the effect food has on our mood is more complicated than simply feeling uninspired by lunch time leftovers.  According to one UK study – The Food Mood Project – eighty percent of people reported a significant improvement in mood swings, depression and anxiety when their eating style was based on ‘supporter foods’ like vegetables, fruits, oily fish, wholegrain foods and water.  The researchers also found that ‘stressors’ on mood were foods containing excess sugar, caffeine, and alcohol. The foods identified as ‘stressors’ initially stimulated the body but eventually left people feeling depleted and more stressed because they provided little nutrition.

 

Physical activity is also very important in weight control, stress release and relaxation.  Exercise makes the body and mind feel exhilarated!

 

Remember – when it comes to your body – prevention is better than cure!

 

Menu for Quick Weight Loss

Filed under: Diet Menu — Arlene @ 2:16 am

 MENU FOR WEIGHT LOSS

 

Day 1

Breakfast:                     1 toast with 2 Tblsp cottage cheese

Morning Tea:                1 small apple

Lunch:                          Toasted cheese and tomato sandwich

Afternoon Tea: 1 small peach

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

Supper:                        100g fruche-lite

Day 2

Breakfast:                     ½ cup cereal

Morning Tea:                1 kiwi fruit

Lunch:                          Tuna and salad wrap

Afternoon Tea: 4 prunes

Dinner:             120g Roast chicken breast and salad

Supper:                        Jarrah hot chocolate/ 15 grapes

Day 3

Breakfast:                     Banana with 2 Tblsp Ricotta and drizzle of honey

Morning Tea:                200g low fat yoghurt

Lunch:                          Sandwich on two slices with rare roast beef 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 boiled egg with tomato and mushrooms

Morning Tea:                4 dried apricots

Lunch:                          Tuna salad

Afternoon Tea: 1 orange

Dinner:             1 cup pasta cooked with ½ cup bolognaise sauce and 2 salad

Supper:                        1 mango/1 scoop ice cream

Day 5

Breakfast:                     2/3 cup cereal

Morning Tea:                1 cup berries

Lunch:                          miso soup, 2 sushi rolls

Afternoon Tea: 15 grapes/30g chocolate

Dinner:             Salad nicoise

Supper:                        low joule jelly

Day 6

Breakfast:                     1 toast with tsp peanut butter

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

Lunch:                          Chicken burger

Afternoon Tea: 5 passionfruit

Dinner:             120g chicken and veges/salad

Supper:                        1 cup melon

 Day 7

Breakfast:                     1 cup cereal

Morning Tea:                2 kiwi fruit

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

 

Stay Motivated When the Scale is not Moving

Filed under: Article — Arlene @ 2:14 am

Stay Motivated When the Scale Isn’t Moving

 

 

It is very easy to get frustrated when the scale isn’t moving. It doesn’t matter whether we have hit a ‘plateau’ or are trying to deal with medical issues. Sometimes it feels like it isn’t worth the effort to keep making healthy lifestyle choices. Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, “Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?”

Because it’s going to be different this time! Because you can’t accomplish anything if you give up! Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal. Need more motivation? Here are some motivational quotes I have collected to help keep the fire burning inside you. You must remember you cannot be motivated your whole life to eat a balanced diet and to exercise – this has to become a ‘lifestyle’.

  • Impossible = I’m possible
  • Fail to plan = plan to fail
  • “Never, never, never, never give up” – Winston Churchill
  • “Just Do It” Nike
  • “If you don’t take care of yourself, you can’t take care of anyone else.” Father Richard Lesnick
  • “The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” Vince Lombardi
  • “Whether you think you can or you can’t, you’re right.” Henry Ford
  • “If you don’t like something, change it. IF you can’t change it, change your attitude. Don’t complain.” Maya Angelou
  • “The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” Victor E. Frankl
  • “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson
  • “The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James
  • “There are no secrets to success. It is the result of preparation, hard work and learning from failure.” Colin Powell
  • “I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” Frank Lloyd Wright
  • “The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.” Napoleon Hill
  • “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” James Gordon
  • “What you eat in private will show up in public.” Unknown
  • “Put all excuses aside and remember this: YOU are capable.” Zig Ziglar
  • “Most people fail, not because of lack of desire, but because of lack of commitment.” Vince Lombardi
  • “It’s in your moments of decision that your destiny is shaped.” Anthony Robbins
  • “Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” H.L. Hunt
  • “We never repent of having eaten too little.” Thomas Jefferson
  • “Ultimately, the only power to which man should aspire is that which he exercises over himself.” Elie Wiesel
  • “The world of achievement has always belonged to the optimist.” Harold Wilkins
  • “The man who can drive himself further once the effort gets painful is the man who will win.” Roger Bannister
  • “The first and the best victory is to conquer self.” Plato
  • “You must begin to think of yourself as becoming the person you want to be.” David Viscott
  • “You may delay, but time will not.” Benjamin Franklin
  • “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” Julius Erving
  • “Do or do not. There is no try.” Yoda
  • “I’m not telling you it’s going to be easy – I’m telling you it’s going to be worth it” Art Williams
  • “Rock bottom became the solid foundation on which I built my life.” J.K. Rowling

 

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