Recipes

Savoury Mince

| Print |
PDF 

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.

Pineapple BBQ Kebabs

| Print |
PDF 

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.

Moroccan Vegetables with Chick peas

| Print |
PDF 

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 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

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

| Print |
PDF 

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.

Mint Tabouli

| Print |
PDF 

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.

More Articles...

franchisead
tas10ad
8_minute