Recipes - Healthy Inspirations

Main Serves 6

1 protein 1/2 dairy protein 1 vegetable 1 fat

1 Tbsp canola oil
2 medium onions, finely diced
3 large cloves garlic, finely chopped
1 Tbsp grated ginger
1 Tbsp mild curry powder
2 tsp ground cumin
2 tsp ground coriander
750 g chicken tenderloins
2 x 400 g cans diced tomatoes
1 cup Light and Creamy evaporated milk
2 Tbsp tomato paste
1 Tbsp garam masala
1/2 cup plain low-fat yoghurt
1 Tbsp sugar substitute

1. Heat the oil in a large fry pan, add onion and garlic and cook, stirring frequently, until onion is translucent. Add the ginger, curry powder, cumin and coriander and cook for 1 min, stirring constantly.

2. Cut the tenderloins in half and stir them into the onion mixture over moderate heat until well coated. Place the contents of the pan into a slow cooker or crock pot, then stir in the tomatoes, evaporated milk, tomato paste and garam masala. Cover and cook on low for 6 - 8 hours.

3. Stir in the yoghurt and sugar substitute and cook on low for 15 minutes (any longer and the yoghurt may separate).

4. Serve with rice (if on plan) and steamed vegetables, or a tomato and cucumber salad.

Note: Sauce may be thickened by mixing 1 Tbsp cornflour with a little cold water to make a paste, then adding some of the sauce to the paste and mixing well. This can then be added to the Butter Chicken along with the tomato paste but before the garam masala.

Main Serves 5

1 protein 3 vegetable 1 fat

2 Tbsp oil
1 onion, diced
400 g extra lean minced beef
1 salt-reduced beef stock cube and 2 cups water
1 capsicum, diced
2 Tbsp tomato paste
2 eggs, slightly beaten
½ cabbage
½ bunch spinach
8 zucchini, sliced
1 cup unsweetened tomato juice
100 g parmesan

Put the crumbled mince in a large saucepan of cold water and bring to the boil until mince is cooked. Drain well.
In a large frying pan, heat oil and brown the onion, then add mince.
Combine the stock cube and water; add it to pan along with capsicum, tomato paste and eggs. Simmer for 15 minutes and allow to cool slightly.
Meanwhile, prepare vegetables. Cut core from cabbage, pour boiling water over leaves and let stand for 10 mins. Separate leaves gently.
Remove stalks from spinach. In a square or rectangular casserole, place one layer of cabbage over the base then proceed with one layer each of mince, zucchini and spinach, finishing with another layer of mince. Top with remaining cabbage. Pour tomato juice over top and sprinkle with parmesan. Bake in 150C oven for 30-40 mins or until cooked. Serve with steamed vegetables.

Main Serves 6

1 protein 2 vegetable

750 g topside or round steak, cubed
Plain flour, seasoned with salt and pepper
3 rashers bacon, rind and fat removed
Cooking oil spray
12 pickling onions
250 ml red wine
500 ml salt-reduced beef stock
1 tsp dried thyme
200 g button mushrooms
2 bay leaves

Lightly toss the beef in seasoned flour, shaking off the excess. Cut bacon into 2cm squares.
Heat large pan over medium heat, spray with oil and cook bacon quickly. Remove bacon and add beef in batches, browning well. Remove and set aside.
Add onions to pan and cook until golden. Return bacon and meat to pan with remaining ingredients. Bring to boil, then reduce heat and simmer, covered, for 1 ½ hours, or until the meat is very tender, stirring occasionally.
Remove bay leaves and serve with steamed vegetables.

Side Serves 2
1 protein

1 bunch baby beetroot, washed and trimmed
1/4 cup low joule balsamic dressing
2 cups mixed salad greens
1 small red onion sliced into wedges
180 g reduced fat fetta

Wrap beetroot in foil then bake in hot oven 200 C for 1 hour or until tender. Cool. Peel off skin then cut into quarters.
Place in a salad bowl then pour over dressing add greens then toss.
Crumble fetta over salad and season with freshly ground pepper.

Breakfast Serves 2

1 dairy protein 1 fruit carb 1 grain/starchy carb 1 fat

1 Tbsp shredded coconut
3 Tbsp raw oats
2 Tbsp wheatgerm
2 tsp mixed raw sunflower and sesame seeds
1 Tbsp slivered almonds
1 tsp ground cinnamon
400 g diet berry yoghurt
1 punnet strawberries
100 g frozen raspberries

Preheat oven to 220C. To make muesli crumble place coconut, oats, wheatgerm, seeds, almonds and cinnamon on a non-stick tray lined with baking paper. Bake 15 mins or until golden brown.
Place ¼ of the yoghurt into 2 clear glasses. Scatter with ¼ each of the berries. Sprinkle about 2 Tbsp muesli crumble over berries, then repeat with remaining yoghurt, berries and crumble.

Side dish Serves 4

1 vegetable

1 Tbsp peanut oil
1 clove garlic
1 Tbsp finely chopped ginger
450 g bok choy or other Asian greens, roughly chopped
1/4 cup salt-reduced chicken or vegetable stock
1 Tbsp chopped peanuts

1. Heat a wok or non-stick fry pan over high heat. Add oil, then add garlic and ginger and stir for 30 seconds. Add bok choy and stir-fry for 2 minutes. Add stock, cover and cook for 2 minutes or until bok choy is just wilting.

2. Place bok choy mixture onto serving plates, top with peanuts, and serve as a side dish.

Main meal Serves 4

1 protein 3 vegetables 1 fat

olive oil spray
4 x 120g chicken breasts
cracked black pepper
1 medium onion, diced
2 medium carrots, diced
2 1/2 cups diced butternut pumpkin
2 1/2 cups reduced-salt chicken stock
2 Tbsp chopped fresh sage (1 Tbsp dried)
8 walnut halves, crushed
extra sage to garnish

Heat a large pan (with a close-fitting lid) and spray with olive oil.
Season chicken with the black pepper, and place in the pan without overcrowding.
Add onion, carrot and pumpkin, and cook until tender.
Add half the stock and simmer over low heat, slightly uncovered, adding more stock as needed. Do not overcook the chicken.
Transfer the chicken to a serving dish, add sage to the pot and cook for two minutes.
Spoon the vegetables around the chicken and pour the sauce over.
Garnish with extra sage and walnuts.

Makes 6 serves
One serve of 2 tablespoons counts as 'free'

500gm frozen broad beans
1 cup natural low fat yoghurt
1 tsp finely chopped fresh ginger
1 clove garlic peeled
1 tbsp soy sauce
2 tsp lemon juice
½ cup chopped fresh mint
Salt and pepper to taste

Blend or process all ingredients to form a smooth sauce consistency.
Serve chilled over grilled fish or chicken.

Main Serves 4

1 protein 1 fat

2 tsp ground cumin
2 tsp ground coriander
1 tsp sweet paprika
1 tsp ground turmeric
1 tsp ground oregano
1 tsp chilli powder
1 tsp chopped garlic
1 Tbsp olive oil
500 g lamb fillets

Combine all spices and oil; place in a bowl with lamb, ensuring lamb is coated with the spice mixture. Cover and refrigerate at least 3 hours or overnight.
Barbeque lamb on an oiled grill plate until browned and cooked as desired. Serve with a mixed salad.

Serves 3.
1 protein 2 vegetable

600 g calamari rings
1 medium onion, chopped
1 large clove garlic, crushed
250 g tomatoes, peeled and diced
1 Tbsp lemon juice & a little lemon zest
¼ tsp saffron threads, crushed with a little water
Generous handful fresh coriander and parsley, chopped

Soften onion in a small pan, then add garlic and stir for 2 mins.
Add tomato, lemon juice, zest and saffron.
Stir in calamari and pour in just enough water to cover. Simmer for 5 mins until the calamari is opaque but not rubbery.
Stir in the herbs and serve with a green salad.

Main Serves 4

1 protein

500 g pork top loin
1 large red onion, sliced
¾ cup fresh lime juice
1 tsp salt
½ tsp cayenne pepper

Place pork and onion in a glass or enamel baking dish.
Combine lime juice, salt and cayenne, pour over pork; cover and refrigerate for several hours.
Lift pork steaks out of marinade, brushing off onions. Grill on a hot plate for 6-8 minutes, turning once or until cooked.
Heat onions and lime juice to boiling. Place onions on cooked pork. Serve with mixed green salad.

Soup Serves 2
3 vegetables ½ vegetarian protein

1 small onion, chopped
250 g carrots, chopped
1 bunch fresh watercress
1 cup chick peas, drained and rinsed
750 ml fresh vegetable stock
1 tsp ground cumin

In a medium sized saucepan, soften the onion in a little water. Add the carrot and soften for 5 mins.
Using kitchen scissors cut the watercress leaves and stalks into the pan. Stir in until the watercress starts to wilt.
Add the chick peas, stock and cumin and simmer gently for 20 mins until the carrots are just cooked.
Blend the soup in a processor until smooth, season with freshly ground black pepper to taste and serve.

Main Serves 4

1 protein 1 vegetable

2 level Tbsp flour
¼ tsp pepper
4 x 120 g chicken breasts, cut in half
Cooking oil spray
500 g fresh spinach, or 250 g packet frozen spinach
3 Tbsp basil, shredded
1 clove garlic, crushed
80 g grated parmesan

Mix flour and pepper and place in a flat dish. Coat each chicken piece, one at a time, with the flour mixture and shake off excess. Place to the side.
Heat a frying pan to medium and spray with oil. Add chicken pieces and gently cook for 10 mins or until cooked through, turning once.
Wash and drain fresh spinach, then place spinach, basil and garlic in a large saucepan with ¼ cup water and cook until spinach is wilted (approx 2 mins). Drain off excess liquid and toss with a fork.
Place spinach on a serving plate and arrange chicken on top. Sprinkle with parmesan and serve immediately.

Main Serves 4

1 protein 2 vegetable 1 fat

4 x 120 g skinless chicken breasts
¼ tsp black pepper
170 g fresh mushrooms, sliced
125 g marinated artichoke hearts
400 g tomatoes, canned
¾ tsp oregano
¾ tsp basil
¼ cup dry white wine
1 Tbsp olive oil

Season chicken with pepper. Heat the olive oil in a large skillet, brown the chicken then place in a baking dish.
Combine the remaining ingredients in the skillet and cook uncovered for 15 minutes.
Pour sauce over chicken, cover and bake in moderate oven for 1 hour or until chicken is cooked through. Serve with steamed vegetables.

Dessert Serves 4

½ protein

375 ml skim milk
2 eggs, beaten
3 Tbsp sugar substitute
2 tsp instant decaffeinated coffee
1 tsp vanilla extract
Ground cinnamon, for garnish
Lemon twists, for garnish

In a medium bowl, whisk together the milk, eggs, sugar substitute, coffee and vanilla extract until well-blended.
Pour into four custard cups or ramekins and place in a 30 cm skillet. Fill the skillet with water to 1.5cm from the tops of the custard cups. Bring the water to the boil over high heat. Reduce the heat to low, cover, and simmer for 10 mins.
Remove the cups from the skillet, cover with plastic wrap touching the surface of the custard, and refrigerate for 3 hours, or until chilled.
Garnish with cinnamon and lemon twists.

Entree Serves 6

2 vegetables 1/3 dairy protein 1 fat

1 Tbsp olive oil
2 medium onions, finely chopped
1 Tbsp wholemeal plain flour
5 cups salt-reduced vegetable stock
750g broccoli
1 medium tomato, chopped
1 tsp chopped fresh thyme
1/2 tsp chopped fresh rosemary
1/4 tsp ground nutmeg
1 tsp lemon juice
1 cup skim milk
3/4 cup low-fat plain yoghurt

Heat a large saucepan and add olive oil; add onion and stir over medium heat until soft. Add flour and stir for a further minute.
Gradually add in the stock, broccoli, tomato, thyme, rosemary, nutmeg and juice. Bring to a boil while stirring, then reduce heat, cover and simmer for 10 - 15 minutes or until broccoli is tender.
Blend soup in batches in a food processor, or with a stab mixer, then return to the saucepan.
Add the skim milk and yoghurt, and re-heat without boiling.

Main Serves 3

1 vegetarian protein ½ dairy protein 1 fat 1 vegetable

400g can chick-peas, drained and well rinsed
1 large clove garlic
1 small onion, chopped
1 tsp ground coriander
1 tsp ground cumin
1 heaped Tbsp buckwheat flour

Tomato relish

2 medium tomatoes, chopped
juice of one lemon
3 tsp olive oil

Yoghurt mix

¾ cup natural yoghurt
½ tsp each of cayenne pepper and turmeric powder

Blend the chick peas, garlic, onion and spices in a food processor until almost smooth. Scrape the paste into a bowl and mix with the flour. Divide into 9 balls, each the size of a golf ball.
Flatten into patties. Spray a frypan with cooking spray, and gently brown the falafels on each side. Respray frypan when you turn the falafels.
Combine tomato relish ingredients.
Mix yoghurt mix ingredients.
Serve the with the tomato relish and the yoghurt mix.

Main Serves 6

1 dairy protein 2 vegetable 1 fat

6 tomatoes, cut into thin wedges
1 red onion, cut into thin rings
2 Lebanese cucumbers, sliced
30 Kalamata olives
240 g reduced-fat feta
1 Tbsp extra virgin olive oil
Dried oregano, to garnish

Combine tomato, onion, cucumber and olives in a bowl.
Break the feta into large pieces and scatter over the top.
Drizzle with the olive oil and sprinkle with the oregano.

Main meal Serves 4

1 protein 3 vegetable 1 fat 1 dairy protein

500g lamb fillet
1 punnet cherry tomatoes
1/2 spanish onion, sliced
20 Kalamata olives, halved and pitted
160 g reduced fat feta, cubed
red and green lettuce leaves

Dressing

1 Tbsp red wine vinegar
2 Tbsp balsamic vinegar
1/2 tsp equal
2 tsp olive oil
2 Tbsp fresh basil, shredded
Fresh ground black pepper

Grill lamb and allow to cool slightly. Slice thinly.
Place all dressing ingredients in a screw-top jar, shake to combine.
Mix together the tomatoes, onion, olives and feta, add the lamb and dressing, and toss gently to combine. Serve immediately.

Salad Serves 6
2 vegetable 2 fat

300g green beans
1 bunch rocket lettuce
1 punnet cherry tomatoes
3 green shallots, finely sliced
10 kalamata olives, halved
6 basil leaves, torn

Dressing

2 Tbsp wine vinegar
¼ cup extra virgin olive oil
1 clove garlic, crushed
Salt and freshly ground black pepper

Wash, top and tail the beans, and halve if very long. Wash the rocket and tomatoes. Cut half of the tomatoes in half, and combine with beans and rocket on a platter or shallow bowl.
Slice the shallots and combine in a bowl with the olives and basil. Scatter over the salad vegetables. Place dressing ingredients into a screw-top jar and shake to mix.
Pour the dressing over the salad.

Main Serves 4

1 protein

4 x 125 g swordfish steaks (or other firm fish)
1 tsp minced fresh rosemary
1 tsp grated lemon rind
1 clove garlic, minced
Cooking oil spray
1 Tbsp fresh lemon juice
¼ tsp pepper
Lemon wedges
Fresh rosemary sprigs

Arrange fish in a large baking dish.
Combine minced rosemary, lemon rind, and garlic; press evenly onto one side of each fish. Cover and refrigerate 1 hour.
Heat BBQ plate or grill and spray with oil.
Combine lemon juice and pepper, and brush over fish. Cook 6 minutes on each side or until fish flakes easily, basting frequently with lemon juice mixture. Serve with salad.

Main Serves 4
1 protein 2 fat

500 g rump steak
2 tsp cumin seeds
1 Tbsp green peppercorns in brine, drained and rinsed
1 cup fresh parsley, mint, chives, and coriander, mixed
2 Tbsp olive oil
Zest of 1 lemon

Crush cumin seeds in mortar and pestle, add peppercorns and pound a little to break them up slightly.
Remove any tough stalks from the herbs. Put the herbs in a food processor with the cumin seeds, peppercorns, oil and salt and process until the herbs are finely chopped.
Place the sauce in a small serving dish, covered with cling film, and chill until ready to serve. Prepare the sauce a day in advance to allow the flavours to mingle.
Barbeque or grill the rump steak until cooked to your liking, and then serve topped with the sauce, along with a fresh salad.

Main Serves 4

1 protein 1 fat

400 g soy tempeh, cut into triangles
1 Tbsp peanut oil
½ tsp sesame oil
1 tsp grated ginger
2 Tbsp light soy sauce
1 tsp minced garlic

Place the tempeh in a glass dish.
In a small bowl, mix the peanut oil, sesame oil, ginger, soy sauce and garlic. Pour the mixture over the tempeh, turning the pieces to coat well. Place in the refrigerator to marinate for 4 hours, or overnight.
Heat a large frying pan to medium high heat. Place foil over the cooking surface, and lay the tempeh triangles on the foil and cook for 3-4 mins per side, until golden brown.
Serve with stir fried vegetables.

Main Serves 6

½ protein 1 dairy protein 1 vegetable 1 grain/starchy carb

2 eggs
4 egg whites
1 ½ cups skim milk
160 g low-fat tasty cheese, grated
4 slices wholemeal bread, crumbled
125 g can sliced mushrooms, drained
1 cup broccoli florets
125 g lean smoked ham, chopped
½ tsp dried Italian seasoning

Preheat oven to 180C. Spray a large soufflé dish with cooking oil.
In a large bowl, beat the eggs and whites until frothy. Stir in the milk, cheese, bread, mushrooms, broccoli, ham and seasoning. Pour into prepared soufflé dish.
Bake for 45 mins or until golden, and a knife inserted into the centre comes out clean.

Main Serves 1

½ protein 1 fat 1 vegetable

2 lettuce leaves
50 g turkey breast, finely sliced
2 thin slices tomato
3 tsp avocado
2 tsp lime juice
2 rocket leaves

Fan the two lettuce leaves on a plate. Top each with the turkey and tomato.
In a small bowl, combine the avocado and lime juice, then spoon onto the tomato and top with rocket leaves.
Roll up and secure with a toothpick, or wrap in plastic wrap.

Can be prepared ahead and eaten the next day.

Main Serves 4

½ protein 1 vegetable

Cooking oil spray
1 garlic clove, crushed
4 spring onions, sliced
2 x 400 g cans green lentils, drained and rinsed
2 Tbsp balsamic vinegar
3 Tbsp each chopped parsley, oregano and basil
1 large red capsicum, deseeded and sliced
1 large green capsicum, deseeded and sliced
125 g cherry tomatoes, halved

Spray a non-stick pan with oil, add garlic and spring onions and fry for 2 mins.
Stir in the lentils, vinegar, herbs, capsicum and tomatoes and serve.

Main Serves 4

1 protein 1 vegetable 1 fat

1/4 cup red wine
1 Tbsp olive oil
1 Tbsp Vegemite
2 Tbsp tomato paste
2 drops tabasco sauce
500 g lamb fillets, cut into cubes
1 green capsicum, cut into squares
8 mushrooms, halved
8 cherry tomatoes

Combine red wine, olive oil, vegemite, tomato paste and tabasco in a dish. Add lamb and refrigerate for 1 hour.
On skewers, alternately thread lamb, capsicum and mushrooms, finishing with a cherry tomato.
Cook under a grill or on a barbecue for 10-12 minutes, turning occasionally and basting with marinade during cooking.
Serve hot with vegetables and steamed rice (optional - 1 grain/starchy carb).

Main Serves 4

1 protein 1 vegetable

1 Tbsp oil
500 g lamb backstrap, sliced thinly
2 cloves garlic, finely chopped
1 small red onion, cut into wedges
1 fresh bird’s eye chilli, finely chopped
¼ cup lime juice
2 Tbsp sweet chilli sauce
2 Tbsp fish sauce
1 red capsicum, deseeded and sliced
1 green capsicum, deseeded and sliced
½ cup fresh mint leaves

Heat a wok until very hot, add ½ Tbsp oil and swirl to coat. Add the lamb in batches and cook for 2 mins or until browned. Remove from the wok.
Heat remaining oil in wok, add the garlic and onion and cook for 30 secs. Return the lamb to the wok, add chilli, lime juice, red and green capsicum, sweet chilli sauce and fish sauce and stir-fry for 2 mins over high heat.
Stir in the mint and serve. May be served with rice (1 grain/starchy carb serve) and/or vegetables.

Main Serves 4

1 protein 1 vegetable

Cooking oil spray
1 onion, diced
½ red capsicum, diced
¼ cup mushrooms, chopped
400 g extra lean minced beef
250 g tin tomatoes
2 tsp chilli powder
1 tsp Tabasco sauce

Spray pan with oil. Sauté onion and capsicum then add mushrooms and stir through. Set aside.
Brown beef and drain off any fat.
In a deep saucepan, combine beef, vegetable mixture, tomatoes and enough water to achieve desired thickness. Blend in chilli powder and Tabasco. Simmer for 30 mins. Add extra seasoning if required.

Salad Serves 4

½ grain/starchy carb 1 fat 2 vegetable

80 g burghul (cracked wheat)
1 cup salt-reduced chicken stock or water
2 semi-dried tomatoes in oil, drained and finely sliced
1 continental cucumber, diced
2 spring onions, finely chopped
2 cups flat-leaf parsley, finely chopped
1 cup mint, finely chopped
Zest and juice of one lemon
2 vine-ripened tomatoes, seeded and diced
1 Tbsp virgin olive oil
Sea salt and cracked pepper

Place burghul in a bowl and cover with chicken stock for 30 mins. Transfer to a fine sieve and press with a spoon to remove excess liquid. Spread burghul on kitchen paper and pat dry.
Combine burghul, semi-dried tomatoes, cucumber, spring onion, parsley and mint in a high sided bowl. Squeeze lemon juice over salad. Scatter tomato on top.
Drizzle with olive oil, sprinkle with lemon zest and season with salt and pepper.
Serve with beef, lamb or chicken.

Main meal Serves 4

1 protein 3 vegetables 1 fat

1 Tbsp olive oil
1 large onion, chopped
4 cloves garlic, chopped
4 baby eggplants, chopped
1 large red capsicum, sliced
1 cup mushrooms, thickly sliced
1/2 tsp ground chilli
1 tsp mild paprika
1 1/2 tsp cumin
1 cinnamon stick
pepper
2 x 400g cans diced Italian tomatoes
1 cup hot water
1 cup small cauliflower florets
1/2 cup green beans, sliced
1/2 cup yellow squash, sliced
1/4 cup parsley, chopped
2 x cans chick peas, drained
4 eggs, beaten

Heat the oil in a large saucepan over low heat. Add the onion and garlic, cook for 5 minutes.
Add the eggplant, capsicum and mushrooms, and cook until the eggplant is soft. Add the chilli, paprika, cumin, cinnamon stick and pepper, stir and cook until fragrant.
Add the tomatoes and water, bring to the boil, then add the cauliflower,beans and squash. Reduce the heat to a simmer and cover with a lid. Cook for 8 minutes.
Add the parsley and chick peas, stir, then gently pour in the eggs without stirring. Replace the lid and cook for 5 minutes longer to set the eggs.
Gently stir to break the eggs into smaller pieces. Serve immediately.

Dessert Serves 4

1 dairy protein 1 fruit

1 packet diet passion fruit or pineapple jelly
1 cup boiling water
400 g low-fat passion fruit yoghurt
200 ml passion fruit pulp

Dissolve the jelly crystals in the boiling water. Pour into a shallow metal container and refrigerate until the jelly starts to set around the edges.
Transfer the jelly to a bowl, add the yoghurt and 175 ml of the passion fruit pulp and beat for 5 minutes until creamy.
Spoon the mousse into 4 x 1 cup ramekins, cover with plastic wrap and chill until set. Serve with the remaining passion fruit pulp.

Main Serves 4

1 protein ½ fruit carb 1 fat

4X200gm chicken breast fillets, cut into 2cm cubes
½ fresh pineapple, cut into 2cm cubes
125gm button mushrooms
2 green capsicums cut into 2cm pieces

Marinade

1 ½ tbsp olive oil
2 cloves garlic, crushed
2 tbsp fresh ginger, finely diced
1 tbsp lime juice
1 tbsp chopped coriander leaves

Shake the ingredients of the marinade in a jar.
Thread kebab ingredients alternatively onto pre-soaked bamboo skewers and marinate in a shallow dish for 1 hour.
Grill kebabs over hot coals for 5-7 min or until cooked through, turning occasionally. Brush kebabs with extra marinade as necessary to prevent the kebabs from drying out. Serve with fresh green salad.

Main Serves 5

1 fat 1 protein

1 Tbsp oil
1 onion, finely chopped
1/4 tsp freshly minced garlic
500 g minced beef
1 dash Worcestershire sauce (2 - 3 teaspoons)
1 beef stock cube
1 pinch rosemary
1 pinch thyme
1 pinch oregano
1 pinch parsley
1 tsp gravy mix
fresh ground black pepper
1 cup water
1 tsp cornflour (if needed to thicken the mixture)

Heat oil in a large pan over moderate heat. Add onion and garlic. Saute until the onion is translucent.
Increase the heat and add the mince and Worcestershire sauce. Cook, stirring frequently to break up any lumps until the mince is browned. Drain and fat.
Add the crumbled stock cube, herbs, gravy powder, and pepper, stirring to ensure the mixture is well combined so that the addition of water does not form lumps. Slowly add the water to the mince mixture, stirring continuously.
Bring to the boil, reduce heat and simmer, covered, for 20 mins, stirring occasionally.
If the mince needs thickening, combine the cornflour with a little cold water and add to the mince mixture, stirring to combine thoroughly.
Serve with steamed vegetables.

Soup Serves 4

½ protein 1 vegetable

5 cups water
1 large garlic bulb, separated into unpeeled cloves
1 stalk celery, chopped
1 carrot, chopped
1 onion, chopped
10 peppercorns
5-6 parsley stems
1 Tbsp oil
500 g scallops
Fresh ground black pepper
Fresh coriander leaves, to garnish

Combine water, garlic, celery, carrot, onion, peppercorns, and parsley stems in a saucepan with a good pinch of salt. Bring to the boil, reduce the heat and simmer, partially covered, for 30-45 mins.
Strain the stock into a clean saucepan. Taste and adjust the seasoning, and keep hot.
Slice scallops in half crossways to form 2 thinner rounds from each. Sprinkle with pepper.
Heat oil in a frying pan over medium-high heat and cook the scallops on one side for 1-2 mins until lightly browned and the flesh becomes opaque.
Divide the scallops between 4 warm shallow bowls, arranging them browned-side up. Ladle the soup over the scallops and then float a few coriander leaves on top. Serve at once.

Main Serves 4

1 protein 1 fat 1 vegetable 1 grain/starchy carb (optional)

20 g soy/regular margarine
200 g button mushrooms, sliced
1 clove garlic, crushed
2 spring onions, chopped2
50 g firm tofu, drained and crumbled
1 tsp tamari
4 slices soy and linseed bread (optional)
1 Tbsp fresh parsley, finely chopped

Melt ½ the margarine in large frying pan. Add mushrooms and cook over high heat for 5 mins. Add garlic and cook 5 mins, or until liquid has evaporated. Remove from pan.
Melt remaining margarine in the pan, add spring onion and cook 30 seconds. Add tofu, tamari and mushrooms and cook, stirring gently, for 2 mins or until tofu is heated through.
Stir in parsley and season with black pepper.
Serve on lightly toasted bread (optional).

Main Serves 6

1 protein 1 fat

120 g grated parmesan
3 Tbsp sesame seeds
¼ tsp garlic powder
¼ tsp oregano
6 x 125 g veal schnitzels
2 eggs, beaten
Cooking oil spray

Mix parmesan, sesame seeds, garlic powder and oregano in a shallow dish. Dip veal into seed mixture, then into beaten egg, then back into mixture, ensuring veal is coated.
Heat a non-stick pan and spray with oil. Cook veal for a few minutes on each side until lightly browned. Serve with salad or vegetables.

Main Serves 4

1 protein 2 vegetable 1 fat

500 g pork, sliced into strips

2 cups sliced mushrooms

1 cup baby carrots, cut into small pieces

2 cups bean sprouts

1 Tbsp butter

2 Tbsp rice wine vinegar

1 Tbsp sesame seeds

1/2 cup red wine

fresh ground black pepper to taste

In a large saute pan, cook pork strips in butter and rice wine vinegar.
In a separate pan cook all vegetables in wine. Add sesame seeds, turning to keep crisp.
Add pork to the vegetables, season and serve with a mixed salad.

Breakfast Serves 1

½ protein 1 grain/starchy carb ½ dairy protein

1 slice rye bread
50 g low-fat cottage cheese
50 g smoked salmon
Lemon juice
Cracked pepper
1 Tbsp finely chopped dill

Toast rye bread, spread with cottage cheese.
Place salmon on top, squeeze over a little lemon juice and sprinkle with cracked pepper and dill.

Serves 4.
One serve is equal to 1 protein, and 1 vegetable.

Ingredients

4 chicken breasts (120g each), skin removed
1 large orange
2 Tbsp dark soy sauce
400 g wilted spinach

Instructions

Slash each chicken portion diagonally and place in a single layer in a shallow, ovenproof dish. Halve the orange, squeeze the juice from one half and mix the juice with the soy sauce. Pour over the chicken.

Cut the remaining orange into wedges and place these on the chicken. Cover and leave to marinate for several hours. Preheat the oven to 180C. Turn the chicken over and bake, uncovered, for 20 minutes. Turn the chicken over and bake a further 15 mins, or until cooked through.

Arrange wilted spinach on serving plates and top with chicken and orange wedges. Spoon the cooking juices over the top and season with black pepper. Serve immediately with steamed vegetables.

Dessert Serves 4
1 fruit carb

4 small pears
½ tsp ground cloves
Olive oil spray
1 tsp ground cinnamon
1 tbsp castor sugar

Peel and core the pears then cut into quarters.
Place in a baking pan lined with baking paper. Spray with oil. Sprinkle pears with sugar and spices then toss evenly to coat.
Bake in a moderate oven 180C for 20 to 30 minutes or until pears are lightly golden.
Serve with a dollop of natural low fat yoghurt.

Main Serves 2

1 protein 1 vegetable

2 x 125 g fillet steaks
3 large plum tomatoes
2 spring onions, thinly sliced
30 ml balsamic vinegar
2 Tbsp water

Trim any excess fat from steaks then season both sides with salt and pepper. Heat a non-stick frying pan and cook the steaks for about 3 mins on each side for medium-rare, or longer if preferred.
Put tomatoes in a heatproof bowl, cover with boiling water and leave for 1-2 mins until the skins start to split. Drain and peel tomatoes, then halve them and scoop out the seeds. Dice the tomato flesh.
Transfer the steaks to plates and keep warm. Add the vegetables, vinegar and water to the cooking juices in the pan and stir until warm, scraping up any meat residue.
Spoon the salsa over the steaks and serve with a mixed leaf salad or steamed vegetables.

Side dish Serves 4-6

2 vegetables

400 g can chopped tomatoes with onion and garlic
Cinnamon, generous pinch
Cumin, generous pinch
Cloves, generous pinch
6 Tbsp fresh coriander leaves
800 g okra

Heat the tomatoes, cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and pepper and bring to the boil. Add the okra and cook, stirring constantly, for 1-2 mins. Reduce heat to low, then simmer, stirring occasionally, for 20-30 mins, until the okra is tender.
Taste for spice and seasoning and adjust if necessary. Stir in the remaining coriander. Serve hot, warm or cold.

Main Serves 4

1 protein 2 fat 1 vegetable

2 egg whites
1 tsp splenda
1 Tbsp cornflour
4 x 120 g skinless chicken breasts
2/3 cup water
2/3 cup soy sauce
1 Tbsp oil
1 ½ tsp crushed red capsicum
5 cloves minced garlic
1 tsp minced ginger
¼ cup peanuts, dry-roasted
125 g snow peas

In a bowl combine egg whites, splenda and cornflour. Mix ingredients well.
Cut chicken into bite size pieces and add to egg white mixture; set aside.
In another bowl combine the water and soy sauce.
Pre-heat wok on high heat and add the oil. Add the crushed red capsicum, garlic and ginger. Cook for 30 seconds and add chicken mixture. Cook on high heat until done, stirring occasionally.
Reduce heat, add peanuts. Add the snow peas and soy sauce mixture, cover and simmer for 1 min, or until snow peas are cooked to your taste. Serve with rice (1 grain/starchy carb) or vegetables.

Soup Serves 4
½ protein 1 starchy carb

450 g chicken breast, sliced
2 cups noodles
3 shallots, chopped
½ cup red capsicum, sliced
½ cup mushrooms, finely sliced
½ cup of bok choy or spinach
½ Tbsp fresh coriander, chopped
1 tsp crushed garlic
1 tsp crushed ginger
1 Tbsp fish sauce
1 Tbsp soy sauce
1 tsp lemongrass, chopped or powder
sliced chilli to taste
1 litre of boiling water
1 Tbsp chicken stock powder

Spray a large saucepan and brown chicken with garlic, ginger, capsicum, mushrooms, bok choy/spinach and shallots. Add fish sauce, soy sauce, coriander and lemongrass.
Add chicken stock to boiling water and add to pan. Bring back to boil and add noodles, boiling until soft.
Serve topped with sliced chilli and fresh coriander leaves.

Main Serves 2

1 protein 1 fruit carb 1 fat 2 vegetable

Lemon juice
1 large green apple, finely sliced into segments
2 handfuls green coral lettuce
1 stalk celery, finely chopped
1 handful mint, roughly torn
2 Tbsp low-fat plain yoghurt
1 Tbsp whole egg mayonnaise
1 Tbsp lemon juice
180 g shaved turkey breast, torn into pieces
4 walnut halves, roughly chopped
2 tsp grated parmesan
Cracked pepper

Squeeze lemon over apple slices, to prevent discolouration.
Place lettuce, apple, celery and mint in a large bowl.
Combine yoghurt, mayonnaise and lemon juice to make dressing.
Add turkey and dressing to salad and mix well.
To serve, pile salad high on each plate and sprinkle with walnut pieces, parmesan and pepper.

Main Serves 4

1 protein 2 vegetable 1 fat

4 x 75 g veal loin steaks
Salt and pepper
140 g tuna in oil (drained weight)
1 Tbsp whole egg mayonnaise
2 tsp lemon juice
1 Tbsp capers
4 handfuls snow peas or sugar snap peas, topped
2 carrots, julienne
Olive oil spray
10 handfuls spinach

Season veal with salt and pepper.
Combine tuna with mayonnaise, lemon juice and capers to make a smooth paste.
Lightly steam snow peas and carrot for 2-3 mins. Remove and plunge into cold water.
Heat non-stick frying pan over medium to high heat. When hot, spray with oil and add veal. Cook for 2-3 mins on each side (or cook to your liking).
Place spinach with a tablespoon of water in a large saucepan over medium heat. Cover and cook 2-3 mins or until just wilted.
Squeeze excess liquid from spinach and place on each plate. Top with veal. Add a dollop of tuna mixture on top of veal. Place snow peas and carrot alongside veal.

Main Serves 4

1 protein 1 fat 2 vegetable

600 g veal, cubed
1 Tbsp vegetable oil
1 large onion, chopped
1 cup carrots, chopped
1 Tbsp parsley, chopped
¼ cup lemon juice
2 cups beef stock
1 Tbsp flour
freshly ground black pepper, to taste
2 bunches asparagus, cut into 2cm pieces

In a Dutch oven brown the veal in hot oil. Add onion and carrots. Cook until onion is transparent. Stir in parsley.
In a bowl, mix the lemon juice, stock, flour and seasonings until well-blended. Pour over meat.
Cover and bake in preheated 170 C oven 1 ½ hours or until meat is tender. Add more stock if needed.
Cook asparagus until tender-crisp. Stir into veal and serve immediately.

Main Serves 4
1 protein 1 dairy protein

4X200gm chicken breast fillets
Olive oil spray
400 g can champignons, drained
1 tbsp balsamic vinegar
1 bunch baby spinach, washed and trimmed
1 bunch rocket, washed
120 g shaved Parmesan

Brown chicken on both sides in a hot pan sprayed with olive oil cooking for 4-5 minutes. Remove from pan, wrap in foil then leave to stand approximately 5 minutes before slicing thinly across the grain.
Slice mushrooms in half then combine with vinegar.
Arrange greens evenly onto four serving plates, then top with chicken, sliced mushrooms and parmesan, season with freshly ground black pepper to taste.

Main Serves 4

1 protein

4 x 100g salmon steaks
1 Tbsp wasabi
3 Tbsp salt-reduced soy sauce
pickled ginger

Preheat oven to 190C.
Remove skin from salmon. Place steaks in a large baking dish.
In a small bowl, mix together the wasabi and soy sauce. For a "knock you socks off" taste, add extra wasabi.
Brush the salmon with the wasabi mixture, then pour remaining mixture over the steaks. Bake 10 - 15 minutes or until cooked.
Serve with pickled ginger and a garden salad.