Recipes

Steak with Warm Tomato Salsa

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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.

Spicy Baked Pears

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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.

Smoked Salmon and Cottage Cheese on Rye

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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

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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.

Sizzling Summer Pork

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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.

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