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  

Directions:

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.

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

Directions:

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.

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

Directions:

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.

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

Directions:

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.

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:

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 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.

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

Directions:

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

Main Course
Serves 6

1 protein | 1/2 dairy protein | 1 vegetable | 1 fat

Ingredients:

• 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

Directions:

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.