Beef Dishes

Nutritious and Delicious

Steak and Relish

Ingredients

4 x 120g of lean beef eye fillet steaks (women)

4 x 220g of lean beef eye fillet steaks (men)

Your choice of allowed veggies 1/4 cup parsley, finely chopped.

Method

1. Quarter capsicums; remove and discard seeds and membranes. Roast under grill or very hot oven, skin-side up, until skin blisters and blackens. Cover with a plastic freezer bag for 5 minutes; peel away skin and dice.

2. Heat oil in a medium saucepan; cook herbs, onion and garlic, stirring for 5 minutes. Add equal, vinegar, chilli, and capsicums; cook; stirring, 5 minutes.

3. Meanwhile, cook beef on heated grill plate until browned and cooked as desired.

4. Boil, steam or microwave veggies, separately, until just tender; drain.

5. Top steaks with capsicum relish; serve with veggies, sprinkle with parsley.

 


Shepherd’s Pie

Ingredients

500g cauliflower florets
1 large brown onion chopped
2 cloves garlic crushed
500g heart smart mince
1 can red kidney beans drained
1/2 cup beef stock
2 teaspoons Worcestershire sauce
2 tablespoons low-fat sour cream
1 large egg yolk
1/2 cup grated low fat cheddar cheese

Method

Preheat oven to 180 degrees. Boil cauliflower in water for 5 minutes until tender and drain. Heat a large frying pan to medium heat. Cook onion and garlic for 5 minutes. Add mince and brown for 10 minutes. Add kidney beans and cook for a further 3 minutes. Stir in stock and sauce, season, and transfer meat mixture to casserole dish. Whip cooked cauliflower, sour cream and egg yolk with an electric mixer. Spoon the cauliflower mixture evenly over meat. Top with cheese and bake for 20-25 minutes.

Mushroom Steak

Ingredients

120g Lean Beef for women(excess fat cut off)
200g Lean Beef for men
1-2 cloves of garlic
2 large flat mushrooms or several button mushrooms
1/2 brown onion

Method

Slice brown onion and add to pan with a tablespoon of olive oil, after a few minutes turn down to low to moderate heat, adding sliced or crushed garlic and a little more olive oil, then sliced mushrooms until juices in pan have evaporated back into the mushroom.

Cook steak on bbq and place garlic, onion and mushrooms on top and serve with steamed veges or a nice summer salad.

Guilt-Free Lasagne

Ingredients

500g Heart Smart Mince
4 Tomatoes, diced
Chopped Basil & Capsicum
Salt & Pepper
Low Fat Ricotta, Mozzarella & Parmesan Cheeses
Sugar Loaf Cabbage leaves

Method

Preheat oven to 180c. Brown mince in pan. Add diced tomatoes, basil and capsicum and stir through to create a bolognaise sauce. Season with salt and pepper. Blanche cabbage leaves in hot water to soften and then dry on paper towels. Using a baking dish, layer cabbage leaves, bolognaise sauce and cheeses. Bake at 180c for 45 minutes. Serve with a green salad.

Veal Dishes

Nutritious and Delicious

Lamb Dishes

Nutritious and Delicious

Rosemary Rack of Lamb

Ingredients

2 x 8 racks lamb, frenched
2 teaspoons olive oil
2 sprigs rosemary, leaves removed
4 flat mushrooms
2 roma tomatoes, halved
3 garlic cloves, sliced
1 bunch asparagus, trimmed, cooked

Method

Preheat oven to 180 degrees.
Place racks in a baking dish. Rub with olive oil and sprinkle with rosemary. Roast lamb for 20 minutes.
Add mushrooms, tomatoes and garlic to dish. Continue roasting for 5-10 minutes until racks are cooked to taste. Remove racks from dish. Rest, covered loosely with foil, for 10 minutes. Return vegetables to the oven for a
further 5-10 minutes until vegetables are tender.
Place asparagus into a microwave-safe container with a sprinkling of water. Cover and microwave on high for 1 -2 minutes until just tender. Remove vegetables and stir asparagus through. Cut each rack of lamb in half. Serve lamb with vegetables.

Pork Dishes

Nutritious and Delicious

Stir-fried pork with beans and mushrooms

Ingredients

600g pork fillet, thickly sliced
2 cloves garlic, crushed
1 tablespoon finely grated ginger
1 long green chilli, finely sliced
100g green beans, trimmed
1 bunch broccolini, cut into 5cm pieces
1 red capsicum, sliced
500g mushrooms
5 spring onions, sliced
2 tablespoons oyster sauce
2/3 cup raw unsalted cashews, lightly toasted
1/4 cup coriander, roughly chopped

Method

Heat non-stick wok or frypan over high heat.
Fry pork (NO oil or fat) for 2 minutes or until browned. Remove and set aside. Stir-fry garlic, ginger and chilli for 30 seconds. Add beans, broccolini, capsicum and mushrooms and
cook for 2 minutes or until mushrooms are soft and beans are bright green.

Return pork to wok and stir in spring onion and oyster sauce. Sprinkle with cashews and coriander. Vegetarians can replace pork with 600g tofu.

Ginger & Five-Spice Pork with Cucumber Salad

Ingredients

4 Pork Steaks
4 Tbsp Reduced Salt Soy Sauce
2 Tbsp Rice Wine
2 Tsp Grated Ginger
1 1/2 Tsp Five Spice Powder
1 Lebanese Cucumber, thinly sliced
100g Snow Pea Sprouts, trimmed
Juice of 1 lime, plus wedges to serve
Olive Oil Spray

Method

Combine soy sauce, wine, ginger and 1 teaspoon five-spice powder in bowl. Add pork and coat with sauce. Cover and refrigerate for 15 minutes.
Combine cucumber and sprouts in a bowl with lime juice and remaining five-spice powder.
Heat frypan over medium heat and spray with olive oil spray.

Cook pork for 2-3 minutes each side.

Serve with cucumber salad and lime wedges

Chicken Dishes

Nutritious and Delicious

Chicken Wrap

Ingredients

4 x 120g skinless chicken breasts
4 large iceberg lettuce leaves
1 red capsicum, sliced
1 cup mushroom, sliced
1 onion sliced
1 teaspoon wholegrain mustard

Method

Stir-fry onion, mushroom and capsicum till tender. Remove from pan.
Cook chicken breast on both sides until browned and cooked through.
Add cooked onion, mushroom and capsicum to reheat. Remove. Add chicken to centre of lettuce leaf. Top with onion, mushroom, capsicum and wholegrain mustard.

Wrap lettuce around filling.

Seafood Dishes

Nutritious and Delicious

Sesame Salmon Steaks

Ingredients

4 x 120g salmon steaks
4 teaspoons wasabi
1/2 cup black sesame seeds
Salad

Method

Spread each salmon steak with 1 teaspoon wasabi, roll in black sesame seeds. Barbeque or grill.
Serve with a large green salad.

International Dishes

Nutritious and Delicious

Asian Style Chicken Salad

Ingredients

4 cups water
1 brown onion, sliced
2 chicken breast fillets
1 carrot, peeled, cut into matchsticks
150g snow peas, trimmed, thinly sliced
1 red capsicum, deseeded, thinly sliced
1/2 wombok (Chinese cabbage),finely shredded
3 green shallots, thinly sliced diagonally
1/2 cup fresh coriander leaves
2 tbs fresh lime juice
1 tbs fish sauce
1 fresh red chilli, deseeded, chopped

Method

Place water, onion and chicken in a saucepan over medium heat and bring to the boil. Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.

Place carrot and snow peas in a pot of bowling water for 1 minute until bright green and tender crisp. Refresh under cold running water.

Shred chicken and combine with carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl. Combine lime juice, fish sauce, and chilli in a jar. Pour over salad and combine. Divide among serving bowls to serve.

Sukiyaki (JAPAN)

Ingredients

500g lean round steak cut into thin strips
125g mushroom sliced
1/2 bunch spinach chopped
1/2 cup sliced bamboo shoots
2 sticks celery sliced

Method

Combine meat and marinade, cover and refrigerate for 1 hour. Drain meat.
Brown onion and meat in non-stick frypan, add vegetables and toss for 2 minutes.

Marinade

1/2 cup hot water
Salt and pepper
1 tablespoon soy sauce
2 tablespoons dry sherry

Soup Dishes

Nutritious and Delicious

Laksa

Ingredients

750g prawns or cooked shredded chicken
2 red chillies deseeded and chopped
2 shallots sliced
4 cloves garlic crushed
1 tablespoon grated ginger
1 teaspoon salt
1/2 teaspoon turmeric
2 chicken stock cubes in 8 cups water
400g mushrooms
1 bunch bok choy shredded
200g bean sprouts
1 teaspoon lemon juice
6 tablespoons chopped cucumber

Method

In non-stick frypan fry chillies, shallots, garlic, ginger, salt, turmeric. Place in large saucepan, add stock and simmer for 10 minutes.
Add mushrooms, prawns/chicken, simmer for 3 minutes. Add bean sprouts, bok choy and lemon juice. Heat. Garnish with chopped cucumber and shallots.

Salad Dishes

Nutritious and Delicious

Asian Style Chicken Salad

Ingredients

4 cups water
1 brown onion, sliced
2 chicken breast fillets
1 carrot, peeled, cut into matchsticks
150g snow peas, trimmed, thinly sliced
1 red capsicum, deseeded, thinly sliced
1/2 wombok (Chinese cabbage),finely shredded
3 green shallots, thinly sliced diagonally
1/2 cup fresh coriander leaves
2 tbs fresh lime juice
1 tbs fish sauce
1 fresh red chilli, deseeded, chopped

Method

Place water, onion and chicken in a saucepan over medium heat and bring to the boil. Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.

Place carrot and snow peas in a pot of bowling water for 1 minute until bright green and tender crisp. Refresh under cold running water.

Shred chicken and combine with carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl. Combine lime juice, fish sauce, and chilli in a jar. Pour over salad and combine. Divide among serving bowls to serve.

Avocodo, Baby Spinach & Prawn Salad

Ingredients

2 Avocados
The juice of 2 limes
Salt and pepper to taste
3 chives finely chopped
100g baby spinach or cos lettuce leaves
24 cooked king prawns, peeled and deveined
1 tablespoon extra virgin olive oil

Method

Halve, peel and deseed avocados.
Thickly slice avocado flesh lengthways and place in a large bowl.
Drizzle with lime juice.
Season with salt and pepper, add chives and toss.
On a serving plate, arrange lettuce or spinach leaves, prawns and avocados.

Drizzle with oil and sprinkle over remaining chives.

Vegetarian Dishes

Nutritious and Delicious

Virgin Mary Mocktail

Ingredients

250mls Tomato Juice
Squeeze Lemon Juice
Dash Worcestershire Sauce
Pinch Celery Salt
Ground Pepper to taste
Tobasco Sauce to taste
1 Celery Stick

Method

Mix all ingredients together and garnish with a celery stick…. Voila!

Not a meal dish (obviously) but a delicious refreshment!

 

Vegetable & Tofu Stir Fry

Ingredients

150 Female 250g MalesTofu, chopped into 1cm cubes
2 Large mushrooms, cut in half and sliced thinly
1 Small onion, finely chopped
1 to 2 Cloves of garlic, finely chopped or crushed
1 Medium stick of celery, chopped into 1/2 cm wide, 3 cm sticks
1/2 Medium carrot, chopped into 1/2 cm wide, 2 cm sticks 1/2 Medium red capsicum, chopped in half and then sliced into 1cm thick strips
1 Tablespoon fresh oregano, finely chopped
1 Teaspoon olive oil
1 Tablespoon soy sauce
1/2 Teaspoon Cajun spice mix
Pepper as desired

Method

In a large fry pan or wok, heat olive oil.
Add tofu and spray Cajun spice over tofu evenly.
Cook tofu until just golden, stirring constantly to prevent sticking.
Add onion and garlic, cook for a minute, then add mushrooms combining well.
Cook mushrooms for another minute then add celery, carrots, capsicum, oregano, soy sauce and pepper, combining well.

Cook for about 5 minutes stirring constantly to prevent sticking.

Serve immediately.

Crudites

Ingredients

Any selection of raw vegetables
Broccoli
Capsicum
Carrot
Cauliflower
Celery
Cherry Tomato
Cucumber
Mushroom
Snow Peas
Zucchini

Method

Slice raw vegetables into long sticks or florets. Arrange on
plate and eat with dips.

Ratatouille

Ingredients

1 eggplant
1 onion sliced
2 tomatoes sliced
1 green capsicium chopped
2 zucchini sliced
Salt and pepper
1 tablespoon chopped parsley
1/2 teaspoon oregano
1/2 teaspoon basil
1 clove garlic crushed

Method

Slice eggplant, sprinkle with salt and stand for 30 minutes. Rinse well and pat dry. In a heavy bottomed saucepan layer the vegetables.
Add seasonings, herbs and about 1 /4 cup of water. Cover and bring to the boil.

Simmer gently for 30 minutes.