Recipes

Herbed Lentil Salad

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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.

Healthy Wrap

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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.
Can be prepared ahead and eaten the next day.

Grilled Tempeh

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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.
  2. 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.
  3. 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.
  4. Serve with stir fried vegetables.

Ham Souffle

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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.

Grilled Steak with Herb and Peppercorn Sauce

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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, mixed
  • 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.

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