Beef and Vegetable Lasagne

Main Course
Serves 6

Ingredients:

• 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  

1. Put the crumbled mince in a large saucepan of cold water and bring to the boil until mince is cooked. Drain well.
2. In a large frying pan, heat oil and brown the onion, then add mince.
3. 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.
4. Meanwhile, prepare vegetables. Cut core from cabbage, pour boiling water over leaves and let stand for 10 mins. Separate leaves gently.
5. 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.

Beef Bourguignon

Main Course
Serves 6 

1 protein | 2 vegetable                                                                         

Ingredients:

• 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

1. Lightly toss the beef in seasoned flour, shaking off the excess. Cut bacon into 2cm squares.
2. 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.
3. 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.
4. Remove bay leaves and serve with steamed vegetables.

Beetroot Salad

Side Dish     
Serves 2

1 Protein

Ingredients:

• 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

1. 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.
2. Place in a salad bowl then pour over dressing add greens then toss.
3. Crumble fetta over salad and season with freshly ground pepper.

Berries and Yoghurt with Roasted Muesli Crumble

Breakfast          
Serves 2

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

Ingredients:

• 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

1. 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.
2. 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.

Bok choy with Garlic and Ginger

Side Dish
Serves 4

1 vegetable

Ingredients:

• 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

Directions

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.

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

Braised Chicken with Pumpkin, Sage and Walnuts

Main Course
Serves 4

1 protein | 3 vegetables | 1 fat

Ingredients:

• 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

Directions:

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

Broad Bean Sauce

Makes 6 Servings
One serving of 2 tablespoons counts as 'free'

Ingredients:

• 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

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

Cajun Lamb

Main Course
Serves 4

1 protein | 1 fat

Ingredients:

• 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

Directions:

1. 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.
2. Barbeque lamb on an oiled grill plate until browned and cooked as desired. Serve with a mixed salad.

Calamari In Fresh Tomato Sauce

Side Dish
Serves 3

1 protein | 2 vegetable

Ingredients:

• 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

Directions:

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

Caribbean Barbequed Pork Steaks

Main Course
Serves 4  

1 protein

Ingredients:

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

Directions:

• 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.

Carrot and Watercress Soup

Soup Dish
Serves 23

Vegetables | ½ vegetarian protein

Ingredients:

• 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

Directions:

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

Chicken Florentine

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients:

• 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

Directions:

1. 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.
2. 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.
3. 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.
4. Place spinach on a serving plate and arrange chicken on top. Sprinkle with parmesan and serve immediately.

Chicken with Artichoke Hearts

Main Course
Serves 4

1 protein | 2 vegetable | 1 fat

Ingredients:

• 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

Directions:

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

Chilled Espresso Custard

Dessert
Serves 4

½ protein

Ingredients:

• 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

Directions:

1. In a medium bowl, whisk together the milk, eggs, sugar substitute, coffee and vanilla extract until well-blended.
2. 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.
3. Remove the cups from the skillet, cover with plastic wrap touching the surface of the custard, and refrigerate for 3 hours, or until chilled.
4. Garnish with cinnamon and lemon twists.

Cream of Broccoli Soup

Main Course
Serves 6

2 vegetables | 1/3 dairy protein | 1 fat

Ingredients:

• 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

Directions:

1. 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.
2. 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.
3. Blend soup in batches in a food processor, or with a stab mixer, then return to the saucepan.
4. Add the skim milk and yoghurt, and re-heat without boiling.

Eatslim Balsamic Caramelised Shallot and Mediterranean Ricotta Torte

Main Meal
Serves 2

1 grain/starchy carb | 1 vegetable (plus salad) | ¾ dairy protein

Ingredients

• 2 sheets mountain bread (Great Shape only)           
• 6 shallot onions, finely chopped or 2 leeks, finely sliced
• 3 cloves garlic, minced
• 3 tsp balsamic vinegar
• 4 tsp Eatslim Arrabbiata
• 120g ricotta cheese
• Eatslim Balsamic Dressing               
• Black pepper to taste
• Fresh herbs of choice (coriander, basil, parsley)
• Salad greens of choice    

Directions:                                        

1. Pre-heat oven to 200º C.  Cut sheet of mountain bread in two and sprinkle with water.   Place mountain bread in a lightly oiled small flat baking tin and push down to make a tight fit.  Place in oven and bake for 2 to 3 minutes or until slightly brown.  Be careful not to overbake.
2. Lightly oil a frying pan and heat on a moderate heat.  Fry shallot onions/leeks & garlic for at least 5 minutes stirring occasionally, until shallot onions/leeks have softened.
3. Add balsamic vinegar and cook for a further 3 to 4 minutes, stirring occasionally.
4. In a bowl, add 4 tsp water to Eatslim Arrabbiata and mix to a paste.  Add ricotta and mix together.  Place shallot/leek mix on top of baked mountain bread basket and top with ricotta blend.  Sprinkle with black pepper and chopped garden herbs.  
5. Serve with a side salad of choice and drizzle with Eatslim Balsamic Dressing.

Eatslim Fresh Moroccan Hommus

Serves 3 – 4

Serving size 3 teaspoons  

Ingredients:                            

• 1½ tsp Eatslim Moroccan Spices                
• 1 (400g) can chick peas, drained
• 2 cloves garlic, crushed
• 3 Tbsp extra virgin olive oil
• Juice of 1½ large lemons
• Salt & pepper to season

Directions:

1. Place all ingredients in a blender and blend for 1 to 2 minutes. If too thick add a bit more lemon juice and whizz again.  Pour into a bowl and serve with julienne vegetables.

Eatslim Moroccan Chicken Casserole with Preserved Lemons

Main Meal

Serves 4

1 protein | 1 fat, 1 vegetable | 1 grain/starchy carb | ½ dairy protein

Ingredients:

• 8 chicken pieces
• 1 Tbsp olive oil
• 3 cloves garlic, thinly sliced
• 1 large onion, thinly sliced
• 3 heaped tsp Eatslim Moroccan Spices
• 8 button mushrooms, halved
• 200g dried red lentils, rinsed in cold water
• 3 tomatoes, cut into quarters
• 2 tsp fennel seeds
• 1 glass dry white wine
• 750 ml chicken stock
• Handful of fresh coriander leaves, chopped
• Salt and black pepper
• 3 pieces of preserved lemons, rinsed in cold water
• 1 cup natural yoghurt

1. Heat oven to 200˚ C.  Score chicken pieces and place in deep sided frying pan with olive oil.  Cook for 5 minutes over moderate heat or until chicken is nicely browned on all sides.
2. Add garlic, onion and Eatslim Moroccan Spices and turn chicken in mixture for 1 minute over heat. Remove chicken and set aside.
3. Add mushrooms, red lentils, tomatoes and fennel seeds to pan and fry, stirring for 1 to 2 minutes. 
4. Add wine, chicken stock and half the coriander and bring to the boil.  Season with salt and pepper.  Take off heat.
5. Place chicken pieces in base of oven-proof casserole dish and cover with mixture from frying pan.  Remove flesh from the rinsed preserved Lemons and cut rind into thin slices, add to casserole and stir.  Cook in oven with lid on for 30 minutes. 
6. Just before serving, stir in half the natural yoghurt.
7. Serve with a dollop of yoghurt and sprinkle with remaining chopped coriander.

Eatslim Moroccan Lamb / Chicken Kebabs

Main Meal

Serves 2

1 protein                                                                                

Ingredients:

• 2 tsp Eatslim Moroccan Spices
• 200g lamb or chicken mince
• 1 egg
• 1 clove garlic, crushed
• ½ onion, finely chopped
• 2 Tbsp fresh parsley, chopped
• Juice of ½ lemon                  

Directions:

1. Combine all ingredients in a small bowl. Season to taste.
2. Form meat mixture into 6 balls.  Cook according to your preference:
   a)  Flatten the kebab balls with a spatula and BBQ or grill for 4 to 5 minutes on each side, or until cooked through.
   b)  Maintain the kebab balls and BBQ or grill for 3 to four minutes on all ‘sides’, or until cooked through.
   c)  Placed kebab balls in muffin pans and bake at 180° C for 20 minutes or until browned and cooked through.  
3. Serve with fresh salad and drizzle with lemon juice.

Eatslim Thai Baked Coconut Salmon

Main Meal

Serves 4        

Suitable for Diva Diet only

Eatslim Simple 1,2,3 Marinade

Ingredients:

• 2 tsp olive oil
• 4 heaped tsp Eatslim Thai Spices
• 6 tsp water
• 1 tsp cumin seeds
• 4 salmon steaks
• 1 Tbsp coconut oil                                                                         
• 1 tin coconut milk
• 4 kaffir lime leaves
• 1 Tbsp fish sauce
• 1 Tbsp white wine vinegar
• 2 Tbsp Coconut Crunch or desiccated coconut                                          
• Handful fresh coriander, finely chopped
• 1 spring onion, finely chopped
• Juice of 1 lime   

Directions:

1. In a bowl mix marinade ingredients together, add cumin seeds and mix well.  Add salmon and stir till coated well.  
2. In a large frying pan, add coconut oil and heat on medium-high heat.  Add salmon, skin side first, and cook for 1 to 2 minutes each side until skin is crispy.  Remove salmon from pan and set aside.  
3. Add coconut milk, kaffir lime leaves, fish sauce and white wine vinegar to pan and bring to boil; simmer for 2 minutes.  
4. Reduce heat and add salmon steaks.  Sprinkle with Coconut Crunch or desiccated coconut and cook for 2 to 3 minutes.  
5. Transfer salmon to serving plates and pour remaining sauce over steaks.  Sprinkle with coriander and spring onion.  Drizzle with lime juice.  Serve with steamed Asian greens.

Eatslim Thai BBQ Prawn and Papaya Salad

Main Meal

Serves 2

1 protein | ½ fruit carb | 2 vegetable

Ingredients:

• 2 tsp Eatslim Thai Spices                        
• 1 tsp olive oil
• 3 tsp water
• 8 large raw prawns, peeled and deveined (leave tail on)
• ½ small papaya, peeled and thinly sliced
• ½ red onion, thinly sliced
• 2 mushrooms, thinly sliced
• 50g green beans, trimmed and roughly chopped
• 2 Tbsp fish sauce
• Juice of 1 lime
• Handful beansprouts
• Handful fresh mint and coriander, roughly chopped

1. Mix Eatslim Thai Spices with olive oil and water in a bowl to make a marinade.  Add prawns and stir until they are well covered. Leave to marinate for 15 minutes.
2. BBQ or grill prawns until cooked.   Place cooked prawns in a bowl with remaining ingredients and mix well. 
3. Divide between 2 plates and serve immediately.

Eatslim Thai Pumpkin Soup

Serves 4

3 vegetable | 1 fat | 1 dairy protein

Ingredients:

• 1 Tbsp coconut oil
• 1 small butternut pumpkin, peeled, deseeded and chopped
• 4 whole garlic cloves, sliced
• 2 carrots, chopped
• 2 small onions, finely sliced
• 2 heaped tsp Eatslim Thai Spices*
• 3 kaffir lime leaves    
• 750ml water
• 2 vegetable stock cubes
• 400ml coconut milk (Diva) or 400ml light evaporated milk with coconut (Great Shape)
• Salt & pepper to season
• 4 Tbsp natural yoghurt
• Juice of 1 lime
• Handful finely chopped fresh coriander leaves
• Handful finely chopped spring onions 

1. In a large saucepan, add coconut oil and heat on a low heat.  Add all the vegetables, Eatslim Thai Spices and kaffir lime leaves.  Sauté mixture for 5 minutes, stirring occasionally.
2. Add water, crumbled stock cubes and coconut milk or light evaporated milk with coconut and bring mixture to boil.  Once boiling, reduce heat to low, cover with lid and simmer for 30 minutes stirring occasionally.  
3. Remove from heat and stick blend soup for a fine texture (or if preferred, use potato masher for coarser texture).  Divide into 4 bowls.  Add 1 Tbsp natural yoghurt and a drizzle of lime juice to each bowl.  Sprinkle with coriander and spring onions and serve immediately.

Felafel

Main Course
Serves 3

1 vegetarian protein | ½ dairy protein | 1 fat | 1 vegetable

Ingredients:

• 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

Directions:

1. 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.
2. Flatten into patties. Spray a frypan with cooking spray, and gently brown the falafels on each side. Respray frypan when you turn the falafels.
3. Combine tomato relish ingredients.
4. Mix yoghurt mix ingredients.
5. Serve the with the tomato relish and the yoghurt mix.

Greek Salad

Main Course
Serves 6 

1 dairy protein | 2 vegetable | 1 fat

Ingredients:

• 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

Directions:

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

Greek Salad with Lamb

Main Course
Serves 4

1 protein | 3 vegetable | 1 fat | 1 dairy protein

Ingredients:

• 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

Directions:

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

Green Bean, Rocket, Tomato and Olive Salad

Salad
Serves 6

2 vegetable | 2 fat

Ingredients:

• 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

Directions:

1. 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.
2. 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.
3. Pour the dressing over the salad.

Grilled Rosemary Swordfish

Main Course
Serves 4

1 protein

Ingredients:

• 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

Directions:

1. Arrange fish in a large baking dish.
2. Combine minced rosemary, lemon rind, and garlic; press evenly onto one side of each fish. Cover and refrigerate 1 hour.
3. Heat BBQ plate or grill and spray with oil.
4. 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.

Grilled Steak with Herb and Peppercorn Sauce

Main Course
Serves 4

1 protein | 2 fat

Ingredients:

• 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, mix ed
• 2 Tbsp olive oil
• Zest of 1 lemon

Directions:

1. Crush cumin seeds in mortar and pestle, add peppercorns and pound a little to break them up slightly.
2. 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.
3. 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.
4. Barbeque or grill the rump steak until cooked to your liking, and then serve topped with the sauce, along with a fresh salad.

Grilled Tempeh

Main Course
Serves 4

1 protein | 1 fat

Ingredients:

• 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  

Directions:

1. Place the tempeh in a glass dish.
< li>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.
2. 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.
3. Serve with stir fried vegetables.

Ham Souffle

Main Course
Serves 6

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

Ingredients:

• 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

Directions:

1. Preheat oven to 180C. Spray a large soufflé dish with cooking oil.
2. 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.
3. Bake for 45 mins or until golden, and a knife inserted into the centre comes out clean.

Healthy Wrap

Main Course
Serves 1 

½ protein | 1 fat | 1 vegetable

Ingredients:

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

Directions:

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

Herbed Lentil Salad

Main Course
Serves 4

½ protein | 1 vegetable

Ingredients:

• 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                                                        

Directions:

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

Lamb Kebabs

Main Course
Serves 4

1 protein | 1 vegetable | 1 fat

Ingredients:

• 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

Directions:

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

Lamb, Mint and Chilli Stir-fry

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients

• 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

Directions:

1. 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.
2. 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.
3. Stir in the mint and serve. May be served with rice (1 grain/starchy carb serve) and/or vegetables.

Mexican Chilli

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients:

• 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  

Directions:

1. Spray pan with oil. Sauté onion and capsicum then add mushrooms and stir through. Set aside.
2. Brown beef and drain off any fat.
3. 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.

Mint Tabouli

Salad
Serves 4

½ grain/starchy carb | 1 fat | 2 vegetable

Ingredients:

• 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

Directions:

1. 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.
2. 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.
3. Drizzle with olive oil, sprinkle with lemon zest and season with salt and pepper.
4. Serve with beef, lamb or chicken.

Moroccan Vegetables with Chick peas

Main Course
Serves 4

1 protein | 3 vegetables | 1 fat

Ingredients:

• 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 ch illi
• 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

Directions:

1. Heat the oil in a large saucepan over low heat. Add the onion and garlic, cook for 5 minutes.
2. 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.
3. 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.
4. 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.
5. Gently stir to break the eggs into smaller pieces. Serve immediately.

Passion fruit Mousse

Dessert
Serves 4

1 dairy protein | 1 fruit

Ingredients:

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

Directions:

1. 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.
2. Transfer the jelly to a bowl, add the yoghurt and 175 ml of the passion fruit pulp and beat for 5 minutes until creamy.
3. Spoon the mousse into 4 x 1 cup ramekins, cover with plastic wrap and chill until set. Serve with the remaining passion fruit pulp.

Pineapple BBQ Kebabs

Main Course
Serves 4

1 protein | ½ fruit carb | 1 fat

Ingredients:

• 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

Directions:

1. Shake the ingredients of the marinade in a jar.
2. Thread kebab ingredients alternatively onto pre-soaked bamboo skewers and marinate in a shallow dish for 1 hour.
3. 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.

Savoury Mince

Main Course
Serves 5

1 fat | 1 protein

Ingredients:

• 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)

Directions:

1. Heat oil in a large pan over moderate heat. Add onion and garlic. Saute until the onion is translucent.
2. 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.
3. 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.
4. Bring to the boil, reduce heat and simmer, covered, for 20 mins, stirring occasionally.
5. If the mince needs thickening, combine the cornflour with a little cold water and add to the mince mixture, stirring to combine thoroughly.
6. Serve with steamed vegetables.

Scallops in Garlic Broth

Soup
Serves 4 

½ protein | 1 vegetable

Ingredients:

• 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

Directions:

1. 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.
2. Strain the stock into a clean saucepan. Taste and adjust the seasoning, and keep hot.
3. Slice scallops in half crossways to form 2 thinner rounds from each. Sprinkle with pepper.
4. 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.
5. 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.

Scrambled Tofu with Mushrooms

Main Course
Serves 4

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

Ingredients:

• 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

Directions:

1. 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.
2. 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.
3. Stir in parsley and season with black pepper.
4. Serve on lightly toasted bread (optional).

Sesame Veal Schnitzel

Main Course
Serves 6

1 protein | 1 fat

Ingredients:

• 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

Directions:

1. 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.
2. 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.

Sizzling Summer Pork

Main Course
Serves 4

1 protein | 2 vegetable | 1 fat

Ingredients:

• 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

Directions:

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

Smoked Salmon and Cottage Cheese on Rye

Breakfast
Serves

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

Ingredients:

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

Directions:

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

Soy-Marinated Chicken

Main Course
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

Directions:

1. 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.
2. Cover and leave to marinate for several hours.
3. Preheat the oven to 180C. Turn the chicken over and bake, uncovered, for 20 minutes.
4. Turn the chicken over and bake a further 15 mins, or until cooked through.
5. 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.
6. Serve immediately with steamed vegetables.

Spicy Baked Pears

Dessert
Serves 4

1 fruit carb

Ingredients:

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

Directions:

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

Steak with Warm Tomato Salsa

Main Course
Serves 2 

1 protein | 1 vegetable

Ingredients:

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

Directions:

1. 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.
2. 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.
3. 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.
4. Spoon the salsa over the steaks and serve with a mixed leaf salad or steamed vegetables.