WEEK 1
NOTE: THESE RECIPES SERVE 4 PEOPLE, TO SERVE 2, PLEASE HALVE RECIPES.
Note: The nutritional analysis of the recipes is as accurate as possible and is to be used as a guide, however if you have any special dietary requirements, please consult a dietitian.
FRESH CHICKEN SOUP WITH THICK NOODLES
Preparation time: 10 minutes
Cooking time: 10 minutes
1 litre chicken stock
1 lemon, cut in half
500g chicken breast fillets, thinly sliced
1 bunch broccolini, cut into pieces
100g fresh lasagne sheets, cut into thick noodles
2 tablespoons mint, roughly chopped
2 tablespoons coriander, roughly chopped
- Place stock and juice of half of the lemon in a medium saucepan and bring to the boil.
- Reduce heat and add chicken and cook for 2 minutes. Stir through broccolini and lasagne noodles and cook a further 2-3 minutes.
- Stir through mint and coriander. Slice remaining lemon and serve in soup.
Serves 4
Nutritional Analysis/Per serve
Calories: 235 Fat: 2.03g Carbs: 17.05g Fibre: 0.46g Protein: 34.62g
SPINACH PIE (Recipe supplied by Annette Higgins)
Preparation time: 10 minutes
Cooking time: 40 minutes
250g packet frozen spinach, thawed and squeezed of excess moisture
1/3 cup plain flour
1/1/2 cups skim milk
3 eggs, lightly beaten
4 spring onions, thinly sliced
130g can corn kernels, drained
¼ cup freshly ground parmesan
salt and pepper, to taste
- Pre-heat oven to 170ºC. Mix together flour and milk, add eggs and beat well.
- Stir in spinach, spring onions, corn and parmesan & season with salt and pepper. Pour mixture into a lightly greased shallow pie or flan tin.
- Bake for 40 minutes or until firm to touch in the centre. Serve with salad and fresh a fresh tomato sauce if desired.
Serves 4
Note: To make the tomato sauce, dice 2 fresh tomatoes and cook over medium heat until softened. Season with salt and pepper.
Nutritional Analysis/Per serve
Calories: 177 Fat: 5.03g Carbs: 20.26g Fibre: 3.27g Protein: 13.08g
Note: Analysis does not include salad.
MOROCCAN BEEF WITH COUS COUS & SALSA
Preparation time: 10 minutes
Cooking time: 10 minutes
500g piece rump steak
1 tablespoon ground cumin
1 teaspoon ground paprika
1 teaspoon ground turmeric
salt and pepper, to taste
1 cup cous cous
1 cup chicken stock
Salsa
200g cherry tomatoes, quartered
2 lebanese cucumbers, chopped
¼ cup coriander leaves
1/3 cup continental parsley leaves
juice of 1 lime
- Place steak on a flat plate and sprinkle each side with cumin, paprika, turmeric and season with salt and pepper. Rub in with hands to spread evenly.
- Place cous cous in a bowl and pour over boiling chicken stock. Leave to sit for 5 minutes and then fluff up with a fork.
- Place steak on a pre-heated BBQ hotplate and cook for 2-3 minutes each side or until cooked to preference. (Cooking time will depend upon thickness of steak.) Leave to rest for 5 minutes before slicing.
- Combine salsa ingredients. Serve cous cous toped with slices of steak and topped with salsa.
Serves 4
Nutritional Analysis/Per serve
Calories: 257 Fat: 9.83g Carbs: 9.85g Fibre: 4.2g Protein: 30.62g
SPICED LENTILS WITH PRAWNS
Preparation time: 10 minutes
Cooking time: 5 minutes
1 tablespoon olive oil
1 onion, roughly chopped
3 teaspoons ground cumin
1/1/2 tablespoons ground coriander
juice of 1 lime
2 x 420g can brown lentils, rinsed and drained
1 red capsicum, finely sliced
200g green beans, topped and tailed and blanched
½ cup mint, roughly chopped
¼ cup coriander, roughly chopped
½ cup water
500g green prawns, peeled and deveined
1/3 cup low fat natural yoghurt
- Heat oil in a medium sized non-stick frying pan. Add onion, cumin and coriander and cook for 1-2 minutes. Add half of the lime juice and cook a further 1-2 minutes. Mix in lentils, capsiucm, beans, coriander and half of the mint. Divide between 4 serving plates.
- Place water in the frying pan and simmer. Add prawns and cover and cook for 2-3 minutes or until prawns are orange and cooked through. Remove from liquid and place on lentils.
- Mix together the yoghurt and remaining mint and lime juice and drizzle over each salad.
Serves 4
Note: If you don’t like prawns, you could substitute with sliced chicken breast fillets or firm white boneless fish.
Nutritional Analysis/Per serve
Calories: 484 Fat: 6.98g Carbs: 58.92g Fibre: 22.99g Protein: 48.48g
PORK SKEWERS WITH CRUNCHY COLESLAW
Preparation time: 15 minutes
Cooking time: 10 minutes
500g pork leg steak, cubed
2 teaspoons honey
2 teaspoons olive oil
½ wombok (Chinese Cabbage), shredded
100g snow peas, julienned
3 spring onions, thinly sliced
2 sticks celery, julienned
1 carrot, julienned
Dressing
1 tablespoon soy sauce
1 tablespoon balsamic vinegar
1 teaspoon sesame oil
1 teaspoon brown sugar
wooden skewers
- Place pork, honey and sesame oil in a bowl and mix well. Leave to marinate.
- Mix together cabbage, snow peas, spring onion, celery and carrot. Combine dressing ingredients and pour over salad and toss well. Divide between 4 serving plates.
- Thread pork onto skewers and cook on a char-grill or BBQ hotplate.
Serves 4
Nutritional Analysis/Per serve
Calories: 257 Fat: 7.05g Carbs: 15.49g Fibre: 4.34g Protein: 30.33g
WEEK 1 SHOPPING LIST
| DAIRY | FRUIT/VEGETABLES |
| Small Low-fat yoghurt (L) | Bunch spring onions (SP) (P) |
| Skim milk (1/1/2 cups) (SP) | 1 bunch broccolini (CS) |
| Fresh lasagne sheets (100g) (CS) | 2 tomatoes (optional) (SP) |
| Freshly ground parmesan (1/4 cup) (SP) | ½ Bunch celery (P) |
| Salad to serve with dinner (SP) | |
| 200g cherry tomatoes (MB) | |
| GROCERIES | 2 lebanese cucumbers (MB) |
| 1 litre chicken stock (CS) + extra 1 cup (MB) | 1 onion (L) |
| 130g can corn kernels (SP) | 1 red capsicum (L) |
| Cous cous (MB) | 200g green beans (L) |
| 2 x 420g brown lentils (L) | ½ wombok (Chinese cabbage) (P) |
| 100g snow peas (P)) | |
| THINGS YOU MAY ALREADY HAVE AT HOME | 1 carrot (P) |
| Balsamic Vinegar (P) | 2 limes (L) (MB) |
| Olive oil (L) (P) | 1 lemon (CS) |
| Salt and pepper (SP) (MB) | Bunch mint (CS) (L) |
| Sesame oil (2 teaspoons) (P) | Bunch coriander (L) (S) (MB) |
| Brown sugar (P) | Bunch continental parsley (MB) |
| Reduced salt soy sauce (P) | |
| Plain flour ( SP) | |
| 3 eggs (SP) | MEAT/POULTRY |
| Ground cumin (MB) (L) | 500g chicken breast fillets (CS) |
| Ground paprika (MB) | 500g rump steak (MB) |
| Ground turmeric (MB) | 500g pork leg steak (P) |
| Olive oil (L) | |
| Ground coriander (L) | SEAFOOD |
| Honey (2 teaspoons) (CP) | 500g green prawns (L) |
| wooden skewers (P) | |
| FREEZER | |
| 250g frozen spinach |
RECIPES
- FRESH CHICKEN AND THICK NOODLE SOUP (CS)
- MOROCCAN BEEF WITH COUS COUS & SALSA (MB)
- SPICED LENTILS WITH PRAWNS (L)
- SPINACH PIE (SP)
- PORK SKEWERS WITH CRUNCHY COLESLAW (P)
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