Recipes


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  • Fish and Cabbage with Cumin (VLCD)

    INGREDIENTS

    • 100g white fish fillet without skin
    • 2 tsp Tamari (soy sauce)
    • 1/4 tsp crushed fennel seeds
    • 1 cup Savoy cabbage, thinly shredded
    • 1 spring onion
    • 1/4 tsp cumin seeds

    PREPARATION

    •  Grill fish fillet (season with a squeeze of lemon, ½ the tamari, salt and pepper to taste). Be careful not to overcook.
    • Meanwhile, heat pan and cook cabbage, fennel and cumin (about 3 minutes) until cabbage starts to wilt. Add a drizzle of water or lemon juice plus the remaining Tamari to avoid sticking.
    • Place cabbage on plate. Put the fish on top and drizzle with the pan juices. (if you place the fish on a piece of foil curled up at the edges you can catch the juice and use it too). Garnish with spring onion and serve immediately.

    Fish 110 colories

    Veg 22 calories

  • Tarragon Veal and Mushrooms (VLCD)

    INGREDIENTS

    • 100g veal schnitzel (uncrumbed)
    • 90g mushrooms, thinly sliced
    • 1 1/2 tablespoons chopped fresh tarragon leaves

    PREPARATION

    • Cook veal for 2 minutes each side for medium or until cooked to your liking (lightly coat with lemon juice first so it doesn’t stick). Transfer to a plate. Cover to rest and keep warm.
    • Put ½ cup of water into the pan then add mushrooms to it. Cook for 5 minutes or until mushrooms are tender. Add salt and pepper to taste. Stir in tarragon.
    • Add mushrooms to the plate with the veal. Garnish with a little chopped parsley if desired.

    Veal 142 Calories

    Veg 22 Calories  

     

  • Baked Cajun Chicken (VLCD)

    INGREDIENTS

    • 100g Chicken
    • 1/2 Tablespoon Milk
    • Cajun Seasoning to cover

    PREPARATION

    • Preheat oven to 180
    • In small dish, coat both sides of chicken with milk.
    • Place chicken in glass baking dish.
    • Sprinkle top with cajun seasoning.
    • Bake uncovered 20-30 mins until chicken is no longer pink.

    Tip

    • If you would like it even more spicy, add a bit of Tabasco before serving. This includes 1/2 of your milk portion for the day.

    Chicken 110 Calories

  • Orange Ginger Chicken (VLCD)

    INGREDIENTS

    • 100g Chicken - cut into chunks
    • Black Pepper
    • Orange - cut in half (half for juice and half to cut in thin slices)
    • 2-3 cloves Minced Garlic
    • 1 Teaspoon Fresh Ginger Root (about 2cm long piece, peeled & minced)
    • 1/2 Tablespoon Fresh Basil
    • Juice of Half Lemon

    PREPARATION

    •  Preheat pan over MED heat.
    • Sprinkle chicken with pepper.
    • Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
    • Add garlic and cook for 1 min.
    • Squeeze juice of ½ orange over chicken.
    • Peel & slice ½ orange into thin slices. Add orange sections, ginger, lemon juice, and basil. Stir well.
    • Cover and simmer for about 20-30 mins.

    Chicken 110 Calories

  • Spicy Chilli Chicken (VLCD)

    INGREDIENTS

    • 100g cooked chicken breast, shredded
    • 1 cup chicken stock
    • 2 cloves minced garlic
    • 1/2 tsp cumin
    • 1/4 tsp oregano
    • 1/4 tsp red pepper flakes
    • 1/8 tsp ground cloves
    • Tabasco sauce to taste

    PREPARATION

    • Preheat saucepan over MED-HI heat.
    • Add all ingredients except for Tabasco sauce.
    • Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.
    • Add Tabasco just before serving (to taste).

    Tip

    • This is also great fixed in a small slow cooker. Toss everything in and put it on while you’re out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well.

    Chicken 110 Colories

  • Moroccan Chicken (VLCD)

    INGREDIENTS

    • 100g chicken (Veal or Beef)
    • Juice of half lemon
    • Black Pepper to taste
    • Moroccan Spices

    PREPARATION

    •  Heat non-stick frypan over MED heat.
    • Cut chicken in thin slices, toss in the spices
    • squeeze on lemon juice & sprinkle with pepper.
    • Toss seasoned chicken in preheated pan till cooked.

    Chicken 110 Calories

  • San Choy Bow (makes 5 portions)(VLCD)

    INGREDIENTS

    • 500 g Chicken mince (Veal or Beef)
    • 4-6 Tb Water
    • 3 Tb Tamari sauce (Chang's, Fountain, Ayam)
    • 3 Tb Fish sauce gluten free (Chang's)
    • 1 ts Ginger, grated
    • 2 Garlic cloves, minced
    • ½ cup fresh chopped coriander
    • 3 cups Iceberg lettuce’(keep 3 small leaves shred the rest finely) OR 2 cups Cabbage

    PREPARATION

    •  Mix tamari and fish sauce in a jug.
    • stir fry the  mince  until half-browned.
    • Mix chicken mince with water until absorbed. (this will help soften the proteins in the meat and improve the finished texture)
    • Add ginger, garlic, coriander, tamari and fish sauce
    • Continue simmering to reduce sauce.  (Divide into 5 portions) freezes well.

    SERVE

    Fill 3 small lettuce cups with shredded lettuce divide the single portion of Meat over the lettuce…ENJOY

    15 calories for Lettuce serving.

    44 calories for Cabbage serving

    110 calories Chicken

    142 calories beef

    112 calories veal

  • Spicy Mince (makes 5 portions) (VLCD)

    INGREDIENTS

    • 500 chicken mince (Veal or Beef)
    • 3 x cans organic tomatoes (crushed or chopped)
    • 2 garlic cloves
    • 1/2 tsp organic chilli powder (to taste)
    • 1 cup water

    PREPARATION

    • puree 1/2 of tomatoes
    • saute meat until browned
    • add all tomatoes
    • add chili powder
    • add water
    • simmer at least 15 minutes or until sauce is thick.

    SERVE

    Serve with ½ packet of Slim pasta or Miracle Noodles (to increase bulk)

    Veg 50 Calories

    110 calories Chicken

    142 calories beef

    112 calories veal

  • Spice encrusted Eye Fillet (VLCD)

    INGREDIENTS

    • 100g Eye fillet (chicken breast or Veal Steak)
    • Prepared spices (see Tip)

    PREPARATION

    •  Place ingredients in a plastic bag, toss till whole fillet is coated.
    • Refrigerate for at least 1 hour.
    • Heat non stick fry pan
    • Add seasoned steak, cook on one side till blood rises to the surface.
    • Turn over, cook until steak is done to your liking.  (only turn steak once to ensure it remains tender)

    TIP

    Prepared spices from the spice aisle of any supermarket:

    Moroccan, Thai, Smokey BBQ, Italian, Portuguese, Bush Spices, Aussie BBQ…Just to name a few…experiment.

    142 calories beef

    112 calories veal

  • Curry prawns (VLCD)

    INGREDIENTS

    • 100g prawn meat (head and tail removed)
    • 1/2 tsp garlic paste (2 cloves minced)
    • 1/8 cup water
    • 1/2 tsp curry powder
    • 1/4 tsp cumin
    • salt/black pepper (to taste)

    PREPARATION

     

    • Preheat frypan over MED heat.
    • Add garlic. Cook until translucent. 5-10 mins.
    • Add prawn meat, seasonings, and water. Mix & stir fry until cooked through. 2-3 mins

    Prawns 106 calories

  • Prawn & Asparagus Stir Fry (VLCD)

    INGREDIENTS

    • 100g prawn meat (head and tailed removed) (Lobster or Crab)
    • 1-2 cloves minced garlic
    • Asparagus (15 spears)
    • 1 T fresh ginger

    PREPARATION

    •  Add prawns, garlic, and ginger into pre-heated frypan.
    • Stir fry for 3-5 mins. (If needed, add small amount of water.)
    • While that cooks, snap ends off of asparagus. Cut asparagus into 5cm pieces.
    • Remove prawns from frypan and add asparagus.
    • Stir fry for 2-3 mins.
    • Re-add prawns to pan and heat for 1 minute to heat through.
    • Serve.

    Veg 45 calories

    Prawns 106 calories

    Lobster 90 calories

    Crab 84 calories

  • Lemon Prawns and Spinach (VLCD)

    INGREDIENTS

    • 100g prawn meat (head and tails removed) (Crab or lobster)
    • 3 cups spinach (or amount allowed)
    • 3 Tblsps water
    • Juice of 1 lemon (or 1/2 lemon if you like things less lemony)
    • 2 cloves minced garlic
    • salt
    • black pepper

    PREPARATION

    • Preheat non-stick frypan over MED heat.
    • Add water, garlic, and prawns.
    • Cook 3 -5 mins or until prawns just turn pink. (Add water as necessary)
    • Squeeze in juice of 1 lemon.
    • Add spinach.
    • Toss in salt & pepper.
    • Cook uncovered until spinach wilts.
    • Serve.

    Veg 21 calories (inrease portion  if required)

    Prawn 106 calories

    Crab 84 calories

    Lobster 90 calories

  • Steamed Fish with Lemon & Lime (VLCD)

    INGREDIENTS

    • 100g white fish fillet
    • 2 slices fresh ginger
    • Fresh parsley
    • 3 slices lemon
    • 3 slices lime
    • 3 cups baby spinach leaves

    PREPARATION

    • Prepare steamer:  Half fill saucepan with water and bring to boil over a high heat.  Cover the base of A steamer with cabbage leaf or two
    • Place fish fillet on cabbage leaf, layer with lemon, lime & ginger
    • Place steamer on pot of boiling water (ensure steamer is not touching the water)
    • Adjust heat to just bubbling gently.  Place lid on steamer
    • Cook 10 – 15 minutes (depends on thickness of the fish)
    • Add spinach leaves to steamer 1 minute before fish is ready
    • To check fish is done:  cooked, fish will look opaque and will flake easily.

    Veg 21 Calories

    White Fish 110 Calories

  • Baked Thai Cod (VLCD)

    INGREDIENTS

    • 100g white fish fillet / Cod
    • 2 slices fresh ginger
    • Small bunch coriander
    • Juice 1 lime
    • Zest ½ lime
    • Chillies (to taste)
    • 2 garlic cloves
    • ¼ tsp salt
    • Square of foil

    PREPARATION

    • Preheat oven 180
    • Chop coriander, chillies, garlic and lime zest
    • Place fish fillet on foil square
    • Cover in chopped ingredients
    • Squeeze over lemon
    • Add salt
    • Fold foil up to create a sealed pocket.
    • Place foil pack on oven proof dish
    • Bake 10 – 15 minutes

    Tip

    cooked, fish will look opaque and will flake easily when prodded with a fork

    White fish 110 calories

  • Chicken & Celery Soup (VLCD)

    INGREDIENTS

    • 100 grams lean minced Chicken/ Veal/ Beef
    • 2 cups Celery chopped into chunks
    • garlic
    • sea salt, celery salt, garlic powder or garlic salt, dash of pepper, stock cube
    • ½ cup “Slim Pasta OR ”Miracle Noodles” (optional)

    PREPARATION

    • Brown meat till half done add ¼ cup of water and cook till absorbed. Add veggies, and enough water to cover all.  Simmer until celery is done
    • Add salt and spices to taste
    • Wash noodles/pasta add 3 minutes from end of cooking time

    Chicken 110 Calories

    Veg 32 calories

  • Curry Chicken & Cabbage Soup (VLCD)

    INGREDIENTS

    • 100g chicken - cubed
    • 2 cups chicken stock (2 chicken cubes)
    • 1 cloves minced garlic
    • Tsp grated ginger
    • 1/2 t curry powder
    • 1/4 tsp cinnamon
    • Pinch cloves, allspice and nutmeg
    • salt/black pepper to taste
    • 2 cups chopped cabbage
    • ½ packet “slimpasta” or “Miracle Noodles” (optional)

    PREPARATION

    • In saucepan, sauté chicken.
    • Add all other ingredients
    • Bring to a boil.
    • Reduce heat, cover, and simmer 45 mins.
    • Shred chicken before serving
    • Wash noodles/pasta add 3 minutes from end of cooking time

    Veg 44 calories

    Chicken 110 calories

  • Baked Ribbon Zucchini (VLCD)

    INGREDIENTS

    • 250 gm Zucchini
    • Seasoning mix (smokey bbq, Italian, thai etc)

    PREPARATION

    • Preheat oven to 200 degrees celsius
    • Line baking tray with baking paper
    • Slice Zuchini lengthwise with potato peeler
    • Lay ribbons of zucchini on baking tray
    • Sprinkle with seasoning
    • Bake for 5 – 10 minutes

    Veg 42 calories

  • Easy Mushroom Sauce (VLCD)

    INGREDIENTS

    • 180 gm mushrooms
    • ½ cup water
    • Stock cube
    • Salt to taste

    PREPARATION

    •  Slice mushrooms
    • Combine all ingredients in Saucepan
    • Bring to boil
    • Simmer uncovered on a low heat till liquid reduces and mushrooms are soft

    Veg 44 calories

  • Prawn San Choy Bow (VLCD)

    INGREDIENTS

    • 100 gms diced prawn meat
    • 1/2 packet diced miracle noodles OR Miracle Rice
    • 1/2 tsp Soy Sauce
    • small clove crushed garlic
    • 1/2 tsp crushed ginger
    • 1/2 tsp crushed chilli (optional)
    • 1 tbsp chopped fresh coriander
    • salt to taste

    PREPARATION

    1. Heat pan and add 1 tblsp water, garlic, ginger, chilli, soy and fish sauce. Be careful not to burn the spices.
    2. Add the prawn meat and noodles and toss through the spices until heated
    3. Remove from heat and mix through coriander.
    4. Serve with your choice of celery or cucumber or you can fill lettuce cups with shsredded lettuce (3 cups lettuce total)

    Prawn 110 Calories

    Veg 45 Calories

  • Spice Encrusted Chicken Breast (VLCD)

    INGREDIENTS

    • 100g Chicken Breast
    • PRepared spices (see Tip)

    PREPARATION

    • Place ingredients in a plastic bag, toss till whole fillet is coated.
    • Refrigerate for at least 1 hour.
    • Heat non stick fry pan..Sear chicken on all sides
    • Wrap in Foil with tsp water
    • Bake in Medium Oven till cooked through..(approx 20minutes)

    Chicken 110 Calories

  • Sweet Japanese Cucumber Salad (VLCD)

    INGREDIENTS

    • 1 medium Cucumber sliced/diced
    • 2 tablespoons apple cider vinegar
    • 1 tblsp Fresh lemon Juice
    • 1 tsp finely minced onlon
    • Cayenne Pepper to taste

    PREPARATION

    • Mix ingredients together, marinate for 15 minutes or more and serve chilled.

    Veg 45 Calories

  • Cold Curried Chicken Salad (VLCD)

    INGREDIENTS

    • 100 grams chicken diced
    • 1 Apple diced
    • Celery diced (1 cup)
    • 1/4 cup water
    • 2 tbsp lemon juice
    • 1 tblsp finely minced onion
    • 1 clove garlic crushed and minced
    • 1/4 tsp curry powder or to taste
    • Pinch of garlic powder
    • Pinch of onion powder
    • Pinch of Cayenne Pepper
    • Pinch of Cinnamon
    • Pinch of Tumeric

    PREPARATION

    • In small saucepan lightly saute chicken in lemon juice until lightly brown,
    • add 1/4 cup water and spices.
    • Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is well cooked.
    • Add water as needed to create the consistency you want
    • Chill, add chopped apple and celery or or omit the celery and serve over lettuce.

    Chicken 110 calories

    Apple 90 calories

    Celery 16

  • Orange Cabbage Salad wtih Chicken (VLCD)

    INGREDIENTS

    • 110 g Chicken
    • 1/2 head of any kind of cabbage
    • One orange (3 tablespoons of juice and remaining orange sliced or in segments)
    • 1 tablespoon apple cider vinegar
    • 2 tablespoons lemon juice
    • Pinch of fresh or powdered ginger
    • Dash of cayenne
    • Salat and fresh black pepper to tate

    PREPARATION

    • Cut chicken into strips, marinate in  cider vinegar, lemon juice and spices.
    • Cook thoroughly browning slightly.Prepare dressing with 3 tablespoons of orange juice, black pepper, salt and cayenne.
    • You may add extra apple cider vinegar if desired. Shred cabbage into coleslaw consistency and toss lightly with dressing.  Allow to marinate for at least 20 minutes or overnight.
    • Top with chicken and orange slices.

    Chicken 110 Calories

    Fruit 90 Calories

    Veg 22 Calories

     

  • Red Cabbage Salad (VLCD)

    INGREDIENTS

    • 1/2 head red cabbage
    • 1/4 cup apple cider vinegar
    • 3 tablespoons lemon juice
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon garlic powder
    • 1 clove finely minced garlic
    • 1 tablespoon finely minced onion
    • Cayenne pepper to taste
    • Salt and black pepper to taste

    PREPARATION

    • Combine spices with liquid diet Ingredients.
    • Coat cabbage thoroughly with dressing and marinate for 1-2 hours or over night to blend flavours

    Veg 44

  • Cucumber Orange Salad (VLCD)

    INGREDIENTS

    • 1 cucumber sliced
    • Orange slices (1 orange)
    • Orange juice from 3 segments
    • 1 tablespoon lemon juice
    • 1 teaspoon applie cider vinegar
    • 1 teaspoon fresh tarragon minced
    • 1 tablespoon red onion minced
    • Salt and pepper to taste
    • Chopped fresh mint leaves (optional)

    PREPARATION

    • Combine apple cider vinegar,onion, and spices and mix well.
    • Add cucumber and orange slices, tarragon, salt and perpper to taste.
    • Marinate for 30 minutes.
    • Garnish with fresh mint leaves

    Veg 44

    Fruit 90

  • Ceviche (VLCD)

    INGREDIENTS

    • 100 g chilled cooked whit fish or prawns
    • 3 tablespoons lemon or lime juice
    • Diced tomatoes
    • 1 tablespoon chopped onion
    • 1 clove garlic crushed and minced
    • Fresh chopped coriander
    • Dash of tabasco
    • Salt and pepper to taste

    PREPARATION

    • Steam the prawns or fish.
    • Add lemon, onion, galic and chopped coriander.
    • Stir in diced tomatoes and ot sauce.
    • Chill and marinate the Ingredients in the refrigerator.
    • Traditionally cerviche is not cooked.
    • The citric acids “cook” the fish.
    • this is an alternative to cooking the prawns or fish.

    Prawns 106 calories

    White fish 110 calories

  • Cucumber and Strawberry Salad (VLCD)

    INGREDIENTS

    • 1 whole cucumber
    • 150g Strawberries
    • 1 serving strawberry vinaigrette
    • Fresh ground white pepper

    PREPARATION

    • Slice strawberries and cucumber.
    • Toss with strawberries, dressing, pepper adn slt to taste
    • Allow to marinate for at least 10 minutes

    Veg 45 Calories

    Fruit 30 Calories

  • Strawberry Vinaigrette (VLCD)

    INGREDIENTS

    • Strawberries
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon lemon juice
    • Pinch of salt
    • Dash of Cayenne (optional)
    • Fresh ground black pepper to taste

    PREPARATION

    • Combine all Ingredients in food processor.
    • Puree until smooth
    • Pour over fresh Rocket or Green sald.
    • Garnish with sliced strawberres from allowance and freshly ground black pepper

    Variations: Use as a marinade or sauce for chicken

     

  • Savoury dill Dressing/Marinade

    INGREDIENTS

    • Fresh dill minced
    • 2 tablespoons lemon juice
    • 2 tablespoons apple cider vinegar
    • 2 tablespoon chicken or vegetable broth
    • 1/2 teaspoon OLD BAY seasoning Mix (see recipe list)
    • Salt and perpper to taste

    PREPARATION

    • Combine Ingredients, allow the flavours to marinate for 30 minutes or more and serve as a marinade for fish or a drressing for vegetables or salad.
    • For use as a marinade, double or triple the recipe as needed.
  • Orange Tarragon Marinade for Chicken or Fish (VLCD)

    INGREDIENTS

    • 1/4 cup chicken or vegetable broth
    • 2 tablespoons apple cider vinegar (or tarragon vinegar infusion)
    • 1/2 orange juiced
    • 1 clove of garlic crushed and minced
    • 1 teaspoon fresh tarragon chopped
    • 1/4 teaspoononion powder
    • Salt and pepper to taste

    PREPARATION

    Combine Liquid Ingredients with spices and cook on low heat for 3 minutes.

    Remove form heat and cool.

    Marinate chicken or fish for 20 minutes or more.

    Cook chicken or fish in remaining marinade.

    Delaze the pan periodically with a little water.

    Save the sauce and add apple cider venegar to make additional dressing for a salad.

    Fruit 43 Calories

    Chicken 110 calories

    Fish 110 Calories

  • Tarragon Vinegar Infusion

    INGREDIENTS

    • 1/4 Cup Apple Cider Vinegar
    • Fresh tarragon

    PREPARATION

    Combine vinegar with fresh tarragon in a lidded jar.

    Crush or roll the tarragon slightly to release the flavour

    Allow flavours to infuse into the vinegar overnight or up to a week.

    Use as a marinade for fish or as the base for a dressing

    Add salt and pepper to taste

  • Citrus Ginger Dressing/Marinade

    INGREDIENTS

    • 1 tablespoon lemon juice
    • 2 tablespoons orange juice
    • 1 teaspoon apple cider vinegar
    • Ginger fresh or ground to taste
    • Salt and fresh black pepper to taste

    PREPARATION

    • Combine spices wih liquid Ingredients.
    • Enjoy over salad or double the recipe for use as a marinade.
    • Warm slightly to enhance the flavours

    Fruit 13 calories

  • Grapefruit Vinaigrette (VLCD)

    INGREDIENTS

    • Juice of 3 segments of grapefruit
    • 1 tablespoon lemon juice
    • 1 teaspoon apple cider vinegar

    PREPARATION

    Combine juices and vinegar together

    Pour over green salad (Rocket)

    Top with remaining grapefruit segments

    Use as a marinade for fish, shrimp or chicken

    Add salt and fresh ground pepper

    Fruit 35

  • Italian Vinaigrette (VLCD)

    INGREDIENTS

    • 1/2 cup chicken or vegetable broth
    • 2 tablespoon apple cider vinegar
    • 2 tablespoons finely minced onion
    • 2 tablespoons lemon juice
    • 1 teaspoon roganic Italian herb spice blend
    • 1/2 teaspoon garlic powder

    PREPARATION

    • Combine Ingredients in small saucepan
    • Simmer on low heat for 5 minutes to combine flavours
    • Remove from heat, chill, and serve as a dressing or use as a marinade.

    Makes 2 servings

    Free

  • Lemony Spinach and Chicken soup (VLCD)

    INGREDIENTS

    • 100g chicken
    • 2 cups chicken broth (or substitute 1 cup water for 1 cup chicken broth)
    • 1/2 lemon with rind
    • 1-2 cups loosley packed spinach cut into strips
    • 1 tbsp onion chopped
    • 1 clove garlic crushed and minced
    • 1 stalk lemongrass (optional)
    • 1/4 tsp thyme or to taste
    • cayenne pepper to taste
    • salt and pepper to taste

    PREPARATION

    Lightly brown the chicken in small saucepan with a little lemon juice.
    Add the onion, garlic spices and chicken broth.
    add lemon with rind and simmer for 20-30 minutes.
    Add the fresh spinach during the last five minutes of cooking.

    Chicken 110 calories
    Spinach 35 calories

  • Garlic Parmesan Chicken (Maintenance)

    INGREDIENTS

    • Aluminium foil 12x 18 inches
    • 1 chicken breast
    • 1/2 zucchini, sliced into rounds
    • 1 clove garlic, minced
    • 2 tablespoons butter
    • 2 tablespoons parmesan
    • salt and pepper to taste

    PREPARATION

    A healthy dinner for 2. Serve with a salad or roasted Roma Tomatoes with a sprinkle of Mixed Herbs (add these calories to meal total)

    Preheat over to 200 degrees Celsius

    Fold a piece of aluminium foil in half, then open up

    Slice the zucchini into rounds and lay them on one half of the foil

    Mix the minced garlic and butter in a small bowl and spoon half of the garlic butter on top of the zucchini, sprinkle with salt and pepper

    Lay the chicken on the zucchini, spoon on the rest of the garlic butter

    Top chicken with Parmesan

    Fold the foil over the chicken and cinch the paper together by folding it over itself along the edges

    Bake for 25-30 minutes or until chicken is cooked through

    Remove chicken from oven, open foil (be careful of steam) and slice into strips and serve with chosen side

    Serves 2 – 266 calories per serve

  • Ham and Salsa Wrap (Maintenance)

    INGREDIENTS

    • 3 lettuce leaves (to use as wraps)
    • 1/2 medium avocado
    • 1/2 Red onoin
    • 1 tbs fresh basil
    • 1tbs pine nuts, roasted
    • 120 gms shaved hame
    • 30 gms Cream cheese
    • squeeze of lemon juice
    • 1 Roma Tomato

    PREPARATION

    • Finely chop spanish onions and Basil
    • dice Tomatoes and Avocado
    • combine The above ingredients into a salsa, squeeze of lemon juice..
    • Spread cream cheese on each lettuce leaf
    • lay shaved ham on cream cheese
    • spoon salsa over the top, sprinkle on pine nuts
    • fold lettuce leaf around ingredients

    Calories  452

  • Thai Beef Salad (maintenance)

    INGREDIENTS

    • 4 cups mixed lettuce
    • 125g Lebanes cucumber sliced
    • 20 cherry tomatoes cut in half
    • 3/4 cup capsicum sliced thinly
    • 1 carrot sliced ly
    • 12 snow peas sliced thinly
    • 1/3 cup shallots sliced thinly
    • 2 cups fresh bean sprouts
    • 4 tsps Thai Seasoning
    • 500 gm raw lean rump
    • Dressing
    • 1/4 cup fresh lime juice
    • 1/4 cup water
    • 1/2 tsp crushed garlic
    • 1/2 tsp crushed ginger
    • 2 tsps soy sauce
    • ! tblsp Thai Chilli Jam
    • Piece lemon grass stalk (remove before serving)
    • 1 tblsp fresh coriander leaves chopped

    PREPARATION

    4 Portions

    Combine dressing in a jar and shake well (leave to steep for up to 1 hr before serving)

    Coat Steak in Thai Seasoning.

    use paper towel to wipe a little vegetable oil on non stick frypan..

    Cook steak till done to your liking Cut into thin strip and leave to one side.

    Divide salad ingredients equally between 4 dinner plates.

    Place Bean shoots on top of salad..

    Lay Rump slices over salad

    Pour dressing over the top

  • Orange Cabbage Salad with Chicken (Maintenance)

    INGREDIENTS

    • 150g chicken
    • 1/2 head of any kind of cabbage
    • One orange (3 tablespoons of juice and remaining orange sliced or in segments)
    • 1 tablespoon apple cider vinegar
    • 2 tablespoons lemon juice
    • Pinch of fresh or powdered ginger
    • Dash of cayenne (optional)
    • salt and fresh black pepper to taste
    • drizzle olive or sesame oil (1 tspoon)
    • 10 gms sliced almonds or sesame seeds (toasted)

    PREPARATION

    • Cut chicken into strips, marinate in  cider vinegar, lemon juice and spices.
    • Cook thoroughly browning slightly.Prepare dressing with 3 tablespoons of orange juice, black pepper, salt and cayenne.
    • You may add extra apple cider vinegar if desired. Shred cabbage into coleslaw consistency and toss lightly with dressing.  Allow to marinate for at least 20 minutes or overnight.
    • Top with chicken and orange slices.

    Chicken 165 Calories

    Fruit 90 Calories

    Veg 22 Calories

    Nuts  58 Calories

    Oil 30 calories

    total 365 calories

  • Ceviche (Maintenance)

    INGREDIENTS

    • 150 g chilled cooked white fish or prawns
    • 3 tablespoons lemon or lime juice
    • 2 tomatoes 1 diced and 1 sliced
    • 1 clove garlic crushed and minced
    • Fresh chopped Coriander
    • Dash hot sauce
    • Salt and pepper to taste
    • 1 or 2 Jalapeno peppers thinly sliced
    • 30 gms cream cheese

    PREPARATION

    • Steam the prawns or fish.
    • Add lemon, onion, galic and chopped coriander.
    • Stir in diced tomatoes and ot sauce.
    • Chill and marinate the Ingredients in the refrigerator.
    • Traditionally cerviche is not cooked.
    • The citric acids “cook” the fish.
    • this is an alternative to cooking the prawns or fish.
    • Serve over cream cheese
    • Garnish with Jalapeno peppers thinly sliced
    • sliced tomatoes on the side

    Prawns 159 calories

    White fish 165 calories

    Veg  60

  • Chicken and Mango Salad (Maintenance)

    INGREDIENTS

    • 4 Chicken Breasts (120gms each), fat and sineew trimmed, season to taste
    • 6 tblsp Olive oil
    • Juice 1 lime
    • Thai Red Chilli, seeded and chopped
    • Small handful of fresh coriander, roughly chopped
    • 2 small ripe mangoes
    • 150 gms mixed sald leaves

    PREPARATION

    • Steam the chicken breasts for approx 7-8 mins (or until cooked) and set aside to cool, then shred.
    • Mix together: oil, lime juice, chilli and coriander. Season dressing to taste.
    • Peel the mangoes and cut into slices.
    • Divide the salad greens between 4 plates and top with mango and chicken slices. Drizzle over the dressing to serve.

    Serves 4

    414 calories Per serve

  • Stuffed Mushrooms

    INGREDIENTS

    • 6 very large field Mushrooms
    • 75g butter, at room temperatue, plus extra for greasing
    • 1 heaped tbsp chopped fresh parsley
    • thyme leaves
    • 4 lean pork and herb sausages, skinned
    • 1 large tomato, diced
    • 6 tbsp coarsely grated Cheddar

    PREPARATION

    • The night before, remove the mushroom stalks and chop finely. Clean the caps and place gill-side up in a lightly greased roasting tin. Mix the butter, thyme and some seasoning and spread over each one. Scatter with the stalks.
    • Pull the sausage meat into small pieces and pile onto the mushrooms with the tomato. Season lightly, cover and chill overnight.
    • The next morning, preheat the oven to 190°C/fan170°C/gas 5. Bake for 15 minutes or until the  sausage is lightly golden and the mushrooms have softened. Remove, sprinkle each mushroom with cheese and bake for a further 5 minutes

    6 entree portions

    307 Calories per serve

  • Char Grilled Steak with Cucumber and Carrot Salad (Maintenance)

    INGREDIENTS

    • 550 gms beef scotch fillet steaks
    • Olive oil spray
    • 200gms Italian-style salad greens
    • 2 lebanese cucumbers, peeled into ribbons
    • 2 carrots (medium size), peeled into ribbons
    • 60ml (1/4cup) balsamic dressing

    PREPARATION

    • Preheat a chargrill on medium-high. Spray both sides of the steaks with oil. Season with salt and pepper.
    • Reduce heat to medium. Cook the steaks for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover loosely with foil. Set aside for 3 minutes to rest.
    • Combine the salad, cucumber and dressing in a large bowl.
    • Thickly slice the steaks diagonally across the grain. Add to the salad. Toss to combine.

    Serves 4

    Calories per serve 227

  • Italian Vinaigrette (Maintenance)

    INGREDIENTS

    • 1/2 cup chicken or vegetable broth
    • 2 tablespoon apple cider vinegar
    • 2 tablespoons mayonaise or sour cream
    • 1 tspoon orgaic Italian heeer spice blend
    • 2 tablespoons finely minced onion
    • 1/2 teaspoon garlic powder
    • salt and pepper to taste

    PREPARATION

    • Comine Ingredients in small saucepan.
    • Simmer on low heat fo 5 minutesto cobine flavours
    • Remove from heat, chill, and serve as a dressing or use as a marinade.
    • Add olive oil
    • Stir in sour cream or mayonnaise to make creamy Italian dressing

    Makes 2 servings

    40 calories

  • Baked Avocado and Egg (Maintenance)

    INGREDIENTS

    • 1 x Avocado
    • 2 x fresh 60g eggs
    • Cayenne pepper or paprika to taste

    PREPARATION

    Cut avocado in half.
    Remove stone, scoop out some of the avocado to make the hollow a little larger. Crack an egg into each half, bake in Medium oven till egg cooked to your liking.

  • Chilli Lime Flounder with Avocado Crema (Maintenance)

    INGREDIENTS

    • 500g Flounder Fillets
    • 1 tablespoon Chilli Powder
    • 1 teaspoon Cumin
    • 1 teaspoon Cayenne Pepper
    • 1 teaspoon Salt
    • 1 teaspoon Black Pepper
    • 2 tablespoons Lime Juice (2 whole lime)
    • 1 tablespoon Olive Oil
    • 1 Avocado
    • 1/2 cup Coriander, roughly chopped
    • 1/4 cup Greek Yoghurt

    PREPARATION

     

    1. Preheat oven to 200 degrees Celsius
    2. In a small bowl, mix the chilli powder, cumin, cayenne, 1/2 teaspoon salt and 1/2 teaspoon pepper with lime juice from 1 lime and olive oil
    3. Using a basting brush, generously coat each side of the flounder fillets with the marinade
    4. Bake fish for 12 minutes in a preheated over until edges begin to crisp and fish is moist and flaky
    5. While fish is baking, prepare the cream. In a blender, combine avocado, coriander, 1/2 teaspoon salt, 1/2 teaspoon pepper,juice of 1 lime and yogurt. Blend until the mixture is smooth
    6. Serve the flounder topped with avocado crema and freshly chopped coriander 

      Serves 6 – 172 calories per serve

  • Sesame Prawn Skewers (Maintenance)

    INGREDIENTS

    • 600g peeled green prawns
    • 1 tablespoon sesame oil
    • 1 large garlic clove, minced
    • 1 large carrot, grates
    • 1 large Lebanese cucumber, sliced into ribbons
    • Coriander for garnish (optional)
    • 2 teaspoons lemon juice
    • 8-12 bamboo skewers, soaked in water for 30 minutes

    PREPARATION

    1. Toss prawns in sesame oil and garlic
    2. Cover and place in the fridge for 10-15 minutes
    3. Remove prawns from the fridge and thread onto skewers
    4. Arrange cucumber and carrot onto plates
    5. Heat grill pan or barbecue grill to medium and add skewers
    6. Cook for 2-3 minutes per side and squeeze over lemon juice
    7. Serve with simple cucumber salad.

    Serves 4 – 173 calories per serve

  • Lemon Calamari Salad

    INGREDIENTS

    • 600g Calamari, sliced into rings or pieces
    • 2 Garlic Cloves, minced
    • 4 tsp Vegetable Oil
    • Juice & Zest of 1 Lemon
    • 200g Fennel, shaved
    • Oil Spray
    • 2 cups chopped Spinach Leaves
    • Salt & Pepper to taste

    PREPARATION

    Mix calamari, garlic, oil, lemon zest and fennel together and season with salt and pepper.

    Heat char-grill pan on high, spray lightly with oil and add calamari mixture.

    Cook for 1-2 minutes stirring constantly to ensure even cooking. Calamari is cooked when it turns white.

    Squeeze lemon juice, toss through spinach leaves and divide among 4 plates.

    Serves 6  –  187 calories per serve

    NOTE: This recipe can be used while in VLCD (Phase 2) however you must only use 100g calamari per serve and cut out all oils.

  • Prawn Cauliflower Salad with Avocado Dressing (Maintenance Phase)

    INGREDIENTS

    • 400g Cauliflower florets
    • 400g cooked peeled prawns
    • 3 spring onions, finely sliced (separate into 3 portions)
    • 1 medium avocado
    • 1/2 cup chopped parsley
    • 4 cups (100g) soft lettuce (green oak, butter varieties are great)
    • 2 cups (35g) watercress
    • 2/3 cup buttermilk
    • 1 garlic clove, minced
    • 1 tbsn lime juice (approx 1 whole lime)
    • 6 drops tobasco
    • 1/3 - 1/2 cup water (start with 1/3 and add if you want it thinner)
    • pinch of salt and pepper to taste

    PREPARATION

    The most amazing avocado dressing brings to life the classic combination of prawns and watercress. The cauliflower makes this dish a filling dinner that will make everyone wanting seconds.

     

    First make Avocado Dressing: Place avocado, buttermilk, garlic, lime juice, 1 portion of spring onion, Tabasco, salt and pepper and 1/3 cup water into a blender or food processor and blend until smooth. If you want a thinner consistency for the dressing add a little more water.

    Steam Cauliflower for about 10 minutes or until just tender but still a little crunchy. Once cooked to your liking, take away from heat and let the cauliflower cool completely, and chop roughly.

    Toss cauliflower, prawns, remaining spring onions, watercress and lettuce together in a bowl. Portion into four plates and drizzle over Avocado Dressing.

     

    Serves 4 – 196 Calories per serve

  • Baked Eggs with Smoked Salmon and Asparagus (Maintenance)

    INGREDIENTS

    • 4 large eggs
    • 70g smoked salmon
    • 12 teaspoons of cream
    • 4 teaspoon of finely chopped spanish onion
    • 2 teaspoons finely chopped dill
    • 16 asparagus spears, ends trimmed
    • 1 lemon
    • sea salt, to taste

    PREPARATION

    This dish is what you make for the people you love (including yourself), eggs baked with smoked salmon, cream and Spanish onion served with char grilled asparagus.

    Pre heat over to 190 degrees Celsius. Line 4 1 cup capacity (oven proof) ramekins with grease proof paper.

    Place salmon on the bottom of each ramekin

    Next its all about layering, firstly top salmon with 1 teaspoon of res onion, then 2 teaspoons of cream.

    Crack an egg, top with another teaspoon of cream and sprinkle with dill

    Bake for 12-15 minutes until egg whites are just set4

    While eggs are baking, heat a grill pan on high and spray (very) lightly with oil

    Grill asparagus until softened but still have a bit of crunch

    Divide asparagus among 4 plates, sprinkle with sea salt and a squeeze of lemon juice, serve with baked eggs

    Serves 4 – 137 calories per serve

  • Orange and Ginger Baked Salmon (Maintenance)

    INGREDIENTS

    • 2 tbsp soy sauce
    • 800g salmon fillet, skin removed, pin-boned
    • 1 tbsp rice wine vinegar
    • 1/4 cup fresh orange juice
    • 2 tsp freshly grated ginger
    • 1 garlic clove, minced
    • 1 tbsp brown sugar
    • 2 tspn fresh dill leaves
    • 3 spring onions, finely sliced (garnish)

    PREPARATION

    A light and easy dinner that is done in under 20 minutes! An additional option to pretty up this dish is to pan-fried some orange slices and add on top, it looks gorgeous and gives an extra orange kick.

     

    Heat oven to 200 degrees Celsius

    Line a shallow over tray or dish with baking paper and place fillet on baking paper.

    Make a few cut in the salmon fillet (to allow to sauce to infuse the fillet)

    Combine soy sauce, rice wine vinegar, orange juice, ginger, garlic and brown sugar. Pour over fillet massaging the sauce into those cuts.

    Place the tray into the oven and cook for 12 minutes for rare or 17 minutes for medium.

    Sprinkle over dill and spring onions

     

    Serves 6 – 265 calories