Recipe Ideas

Great feed this one.. and reasonably healthy. (reasonably, lol)

1 x Pork Chop (heart Smart)
1 x Potato (decent size)
Cottage Cheese
Grated Cheese
Pineapple chunks
Your favorite Salad (Salad Kit, bag of already made salad)
Vinaigrette.

Method:

1) Pre heat the oven to 200 degrees C.

2) Next Chuck a spud in the microwave for 4 mins each side so its soft, and 5 mins each side if your cooking two.

3) Pork Chops, I put on salt, pepper and Moroccan spice to add some flavor while the spuds are microwaving.

4) When the spuds are done in the M/wave, wrap them in foil and put them on the top shelf at 200 Degrees C.

5) Cook the Pork chops as you like them.

6) Spuds will be done by the time your pork chops are finished (20-25 mins)

7) take your spud and open it up, chuck in a knob of butter, half a handful of grated cheese, a dollop of cottage cheese and on the top Pineapple chunks, season with pepper.

server up your Pork chops and your favorite salad (I just use the Salad bags at Coles or Woolys, with a vinaigrette).

DONE! Awesome meal and reasonably healthy option.

Healthy sausage rolls:

o 500g chicken mince (or whatever mince you choose)
o 1 tsp. garlic
o 1 grated zucchini
o Oregano (or other herbs you prefer, maybe chives as well?)
o Rosemary
o 3 mountain bread rye wraps cut in half

Procedure:
1. Mix all ingredients in bowl
2. Spoon onto rye wraps. Make sure you wet each end a fair bit so it sticks together, Put water on top and sprinkle with sesame seeds
3. Bake at 180 for 30 mins, and then maybe put it up to 220 for about 15 mins

Lamb Pizza

• 2 mountain bread rye wraps
• 1 Tablespoon Tomato paste (more if desired)
• Lamb cut into thin strips (I use lamb cutlets and cut the meat off - about 4 of them)
• 1 Lemon (you can substitute lime if you wish)
• Tablespoon of olive oil
• 2 cloves of garlic
• Half tablespoon of dried oregano OR rosemary
• Baby spinach leaves (as much as desired)
• Basil leaves
• Bocconcini or baby bocconcini (you can leave this out if you like). I use about 4 big balls or 6-8 baby bocconcini balls
• Greek yogurt, approx 1/2 cup. Can be less if you like.

Method:
1. Combine in a bowl the lamb, juice from half the lemon, olive oil, one glove of garlic crushed, and oregano or rosemary (your choice). Marinate in fridge approx 10-20 mins.
2. Take lamb out of fridge and chuck in frying pan on medium heat and cook till meat is brown and tender (don’t overcook though!).
3. Mix Greek yogurt with the other garlic clove (crushed) and about a tablespoon of water. Needs to be slightly runny. Set aside* pizza base - place one rye wrap on top of the other. Use a teeny bit of tomato paste at each corner to stick them together.
4. Spread thin layer of tomato paste over your base. Layer on baby spinach leaves, lamb, and bocconcini cheese.
5. Place in oven of 180 degrees for approx 10 - 15 mins.
6. Once you take base out of the oven, place the basil leaves (as much as desired) on top, and drizzle the garlic yogurt on top (as much as desired)
7. Squeeze the other half of the lemon on top.

Basil and Garlic stuffed chicken breast

Prep: 20 mins
Grill: 25 mins to 30 mins
Makes: 4 servingsView Nutrition Facts
Ingredients
• 1/4 cup grated Parmesan cheese
• 2 tablespoons snipped fresh basil
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 4 skinless, boneless chicken breast halves
• 1/2 teaspoon finely shredded lemon peel
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
Directions
1. In a small bowl combine Parmesan cheese, basil, 1 tablespoon olive oil, and garlic; set aside.
2. Place each chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness. Remove plastic wrap. Spread cheese mixture on chicken. Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks.
3. For sauce, in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside.
4. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken on the grill rack over drip pan. Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170 degrees F), brushing occasionally with sauce the last 10 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.)

Healthy Nachos

Ingredients
Chicken Breast or any top quality Mince allowed, Chopped/Diced Onion, Garlic, Red & Green Capsicum, TINY bit of Tomato (optional & taste great without it), Mushrooms & anything else you can think of. Rye Wrap, Avocado and Greek Yogurt to serve.

Method:
1. In a non stick fry pan (I actually use a saucepan but you can use either) spray a little bit of olive oil (optional) cook Onion & Garlic until soft or how desired
2. Put in mushrooms and let cook with the onion for around 30 seconds
3. Add Green & Red Capsicum
4. Add Chicken or Mince and cook until fully cooked
5. While meat is cooked chop up Rye Wrap into triangles and bake until crispy
6. Add Tomato if using and let it cook for around 30 seconds
7. Place onto plate with Rye Wrap triangles and serve with Avocado and Greek Yogurt. (I have this as a lunch meal as I'm trying to loose weight but great for either lunch or dinner)

Healthy Beef Stroganoff
Serves 4

Ingredients:
- Olive oil
- 1 small brown onion
- 1 teaspoon crushed garlic (or 1 garlic clove)
- 2 teaspoons paprika
- 400g beef (I used rump steak)
- 200g mushrooms
- 1/4 cup red wine vinegar
- 1 tablespoon tomato paste
- 1/2 cup Greek yoghurt
- 1/2 cup salt reduced beef stock
- 2 teaspoons corn flour
- 1 tablespoon sage
- A handful or two of spinach leave
Method:
Heat olive oil and cook sliced/chopped onion, garlic and paprika until the onion is soft. Add the meat and brown all over. Add mushrooms, cook until tender. Add vinegar and boil. Add yoghurt, tomato paste and combined stock and corn flour. Boil, reduce and simmer until sauce thickens. Stir in sage and spinach and cook until wilted. Serve! I served with some steamed veggies but get creative.

Clean Satay Chicken

Satay Sauce
- Finely chop half a red onion
- 2 cloves garlic finely chopped
- 1 red chili chopped into little pieces
- 1 tbsp. ground cumin
- 1 tbsp. ground coriander
- 1 tbsp. coconut oil
- Juice from half a lime
- 2-3 heaped tbsp. crunchy peanut butter
- 3 tbsp. shredded coconut
- And I used tsp. soy sauce (naughty I know - up to you whether you include or not)

1. Heat fry pan with the coconut oil and then add cumin, coriander, red onion, garlic and cook for about a minute. Then add the peanut butter, coconut, chili, lime juice (and soy sauce if you choose) and about 1-2 cups water depending on how runny you want it and stir until thoroughly combined. Simmer for about 10mins on low heat.
2. While it’s simmering chop up a chicken breast and a bunch of yummy green vegetables whatever you want...
3. Then brown your chicken in a clean fry pan or wok, add vegetables and stir fry for a minute or so and then add your sauce and cook for another few minutes. I like mine vegetables crunchy so only cook for less than 5 minutes total. Serve and eat

HEALTHY MEATBALLS/RISSOLES

- 500g lean beef mince (I used a mixture of beef and pork)
- Half a carrot, grated
- A celery stick or 2, grated
- Half an onion, diced
- 2 cloves of garlic, crushed
- Handful of chopped parsley
- 1/2 cup almond meal (or bread crumbs if you are not worried about carbs)
- 1 egg
- Chilli flakes, to taste
- 1 teaspoon of meat seasoning (I use one that has cumin, Chilli, garlic and oregano in it)
- 1 tablespoon of Dijon mustard
- Salt & pepper to taste

Before cooking let the meatballs set in the fridge for about 30 mins or so!
I cook these on a tray with a wire so it has the opportunity to dip all the unwanted grossness out of the meatball and then doesn't have to sit it in. Set the grill to about 180 degrees and cook for around 5-7 each side until you think they are ready!

Cottage Pie

• Steam mixed greens- I use broccoli, brocollini, beans, snow peas, bock Choy, + mushrooms. Place in over dish.
• Cook 1 medium sweet potato- Mash
• MINCE- can use turkey mince, Lean chicken mince or 5 star Lean beef mince.
• Brown 1 med white or brown onion in non stick pan. Add shallots, chili, ginger, garlic, fresh lemon juice & lime juice etc
• Add mince, Cook till browned, (or cooked thru if chicken or turkey) add other spices such as season all, pepper for flavor. Then add 1 crushed tomato) or possibly the can stuff- but maybe to much salt.
• Once cooked, spoon onto on greens (or you could do other way round) then spread sweet potato mash on top, then add fine layer of cottage cheese.
• I then grilled in oven for 10mins approx - as everything is already cooked, doesn't need long! Serve!

Tuna Fritters

185 g tin tuna in spring water, drained
1 egg
1 spring onion (scallion), sliced

Method:
Combine the tuna, egg and spring onion, then season with freshly ground black pepper.
Heat a non-stick frying pan over medium heat and spray lightly with a little olive oil.
Place spoonfuls of the tuna mixture into the pan and cook for 3 minutes each side, or until golden and cooked through.
Serve with a green salad or steamed green vegetables drizzled with a little lemon and cold pressed olive oil.
Serves 2
Nutrition per serve
Protein: 26.5 g Total fat: 5.4 g Saturated: 1.8 g Carbs: 0.3 g Fiber: 0.1 g Kilojoules: 665 Calories: 158

Mini Quiches

Ingredients:
2 eggs
4 egg whites
1 red onion
1 tomato
grated zuchinni (about 1 cup)
grated carrot (about 1/2 cup)
mushrooms
capsicum
pepper
mixed herbs
little garlic powder

Method: Beat eggs and egg whites, throw in all the veggies and put into slightly oiled muffin pans and put in the oven on 180 degree for 15-20mins or until the tops go a little brown

Slow Cooker Recipe - Spicy Lemon Chicken & Vegetables

Ingredients:
1 tablespoon ground cumin
1 tablespoon paprika
1 tablespoons turmeric
1 teaspoon cayenne pepper
1 1/2 teaspoons sea salt, plus more to taste
1 whole lemon
1.5kg chicken skinned and trimmed of excess fat, rinsed and patted dry
1 large onion, chopped
5 cloves garlic, chopped
1/2 cup chopped coriander
Half kilo of carrots, chopped
2 red capsicums, chopped
1 can crushed tomatoes
1 teaspoon extra virgin olive oil

Method:
In a small bowl, mix together the cumin, paprika, turmeric, cayenne pepper and salt. Add the juice from one whole lemon (reserving the lemon rind) and mix well.
Using your hands, apply the spice mixture generously all over the inside and outside of the bird. Stuff the cavity of the chicken with half of the onions, half of the garlic and half of the coriander.
Place the remaining onions, garlic and coriander in the bottom of a slow cooker. Add the carrots, capsicum and crushed tomatoes. Stir in the extra virgin olive oil. Season with salt to taste. Place the chicken on top of the vegetables. Cover and cook on low for about 7 hours or on high for approximately 4 hours, or until the meat pulls easily away from the bones. Serve warm

Steak with creamy mushroom sauce

Serves 1
Ingredients: Olive oil- 100-120g steak (I love eye fillet)- Mushrooms, as many as you like. (I use heaps as they shrink when cooked and are delicious) - 1/2 small brown onion- 1 garlic clove (alternatively, 1 teaspoon crushed garlic)- 1 tablespoon Greek yoghurt- Veggies or salad to serve as a sideMethod: Heat oil and cook steak as desired (I like medium to well)Remove from pan and cover to keep warm.Add onion, cook 3 minutes, add mushrooms, cook until tender, add garlic and yoghurt and stir until combined. Cook until heated through and top the steak!

Thai Green Curry

500gm organic chicken breast
200gm mixed vegetables
1/2 can chickpeas
2 tbsp thai green curry paste
200gm natural yoghurt
1 x tbsp organic peanut butter

Method:
Heat coconut oil in pan, add the thai curry paste and cook until fragrant. Add chicken & cook on low until almost cooked through. Add vegetables & chickpeas & cook for 3 minutes. Add yoghurt & peanut butter & simmer on low until veges are as soft/hard as you like & the chicken is cooked!

Beef and Sweet Potato tagine

Serves 4
Ingredients: Olive oil- 400-1450g beef (I used rump steak) cut into cubes- 1 onion- 3 crushed garlic cloves- 1 tablespoon fresh ginger- 1 1/2 tablespoons Moroccan seasoning (avail from woolies)- 400g no added salt diced tomatos- 1 sweet potato- 1 1/2 cups peas- 1 lemon (juice only)- coriander > to serve (optional, I didn't use)Method: Heat oil and brown meat. Remove and set aside. Cook onion until soft and stir in garlic, ginger and seasoning until fragrant. Return meat and toss to coast. Add tomatos and 2/3 cup of water. Bring to boil, reduce to simmer and cover for 1 hour. Add sweet potato after this time, re cover for 30 minutes. Add peas, cook 3 minutes and stir through lemon juice just before sercving. Sprinkle with coriander if you like.

Balsamic chicken and mushroom casserole with creamy lemon thyme mash (Serves 4)

Ingredients: 2 large chicken breasts
1/4 cup of balsamic vinegar
2 large zucchini
2 cups of chopped mushrooms
1 small onion 1 can of crushed tomatoes
1 cup of water
Ingredients: Creamy lemon thyme mash
1/4 of a head of cauliflower
1 medium parsnip
1/2 cup of cottage cheese
Freshly chopped lemon thyme, parsley and chives
Freshly cracked black pepper

Method: Dice the onion, mushroom and zucchini and lightly fry in a stove-to-oven pot or skillet. Once tender, add the chicken and cook until browned. Add the tomatoes, vinegar and water and mix well to combine. Place in a medium-heat oven for 90 minutes or until the chicken can be peeled apart with a spoon. Check regularly to make sure that the water doesn't evaporate. To make the mash, boil the cauliflower and parsnip on a high heat until tender. Place in a food processor and blend until smooth, set aside. Add the cottage cheese to the food processor and blend until it makes a cream like consistency. Combine all ingredients into one large saucepan or bowl, and add the fresh herbs and pepper. Serve the casserole atop the mash and enjoy.

Nutritional info: Calories: 216 Fat: 4.2g Protein: 29.3g Carbs: 11.4g (5.0g net) Fibre: 6.4g

Fish and sweet potato chips (Serves 4)

Ingredients: 100g x 4 fish fillet (of your choice)
1 tablespoon olive oil, 1/2 tablespoon lemon juice Herbs/seasoning to taste (parsley, dill etc.)
1 large sweet potato Greek salad (lettuce, tomato, avocado, olives and feta cheese)

Method:
Preheat oven to 180 degrees. Create a foil 'boat' for the fish and mix together lemon juice, olive oil and herbs. Coat fish with the mix and roll up the sides of the foil to completely enclose the fish. Slice the sweet potato into chip or wedge shapes and bake with a drizzle of olive oil and the fish 'boat.' Chop up salad ingredients and serve with fish, the fish and chips are cooked when fish is white/firm and chips are soft and slightly caramelised on the outside.

Nutritional info: Calories: 315 Fat: 13.3g Protein: 34.2g Fibre: 2.0g Carbs: 13.5g (11.0g net)

Red wine, chicken and Mediterranean vegetable lasagne (Serves 4)

Ingredients:
2 large chicken breasts, finely diced*
1 small onion
1 large zucchini
1 can of tomatoes
1/2 cup of dry red wine
2 cups of mushrooms
3 Low Carb Tortillas
2tsp of seeded mustard
2tsp of tomato paste
1 cup of cottage cheese
*You may substitute chicken with lean mince, add an extra 50 calories and about 5g of fat to the nutritional info.

Method: Preheat the oven to 180degrees. Cut the onions into small chunks and brown on the stove with a dash of olive oil. Add the zucchini and mushrooms and cook until lightly brown, add the chicken and cook until brown. Add the tomatoes, red wine, tomato paste and mustard, simmer on the stove for 1/2 an hour, stirring frequently. Layer a tortilla in the bottom of a baking dish, you may have to cut the tortilla to fit. Layer the chicken mixture on the top, and keep layering until you get 3 layers of tortillas. Top the stack with the cottage cheese and sprinkle with any herbs and spices you wish. Bake for 30minutes on 180degrees.

Nutrition info: Calories: 282 Protein: 33.8g Fat: 7.9g Carbs: 15.9 (4.5g net) Fibre: 11.4g Sodium: 514

Clean Spinach and Cheese Roll

Put a packet of spinach leaves in a microwave-safe dish with a tiny splash of water. Microwave for 2 - 3 minutes. Spread 2 tbsp of low-fat cottage cheese along the middle of a light rye mountain bread wrap. Then put the spinach leaves on top of the cottage cheese. Put lots of cracked pepper ontop. Wrap up into a sausage roll shape. Bake in oven on moderate temperature for 10 - 20 mins or until the wrap is crisp and brown. So delicious! And just as tasty as a spinach and ricotta pastry from the bakery. One of my fave clean lunches!

Fish cakes/patties- Barra, smoked Salmon or tuna.

Cook up 1 med sweet potato, mash & let cool.
Mix together cooked barra, smoked salmon or med tin of tuna- or combo! (Ive done tuna on its own & barra & smoked salmon together!)
sweet potato, spring onions, parsley, chives, chili, garlic, ginger, all spice, cracked pepper, combo of pine nuts & pepitas chopped up to add some crunch.
Spoon patties together & cook in non stick pan for few mins each side. AS everything is already cooked, don't need to long, just till brown! Serve with salad or steamed greens!

Easy Garlic Prawns

Serving of Fresh green prawns.
Combine spring onion, fresh garlic, fresh ginger & fresh chili in pan, cook for few mins, add prawns, cook till almost done, add dollop of natural yogurt. Serve with salad or steamed greens!!

Clean white gravy with chicken and mushrooms

2 tbsp Fresh basil
1 chilli
3 garlic cloves
1 tsp fresh grated ginger
Handful mushrooms
2 tbsp coconut oil

Method:
Mix all together and cook through with chicken
Take chicken out when cooked
Then add to the juice of the chicken
2 tbsp almond meal
2 tbsp natural peanut butter
3/4 cup almond milk
2 tbsp cottage cheese
- stir through til thickened and then add your chicken back into the pan
*served 6*

Vegetable and Ricotta Stack (serves 4)

1 large eggplant, trimmed and cut into 5mm-thick slices
1 large red capsicum, seeded and cut into thick strips
2 zucchini, trimmed and cut into 1cm-thick diagonal slices
4 field mushrooms, cut into 1cm-thick slices
Bunch of fresh spinach
Salt and cracked black pepper
300g ricotta, roughly crumbled

Method
Preheat oven to 150°C. Heat a stovetop chargrill over medium-high heat and
spray with olive oil spray. Sprinkle the eggplant, capsicum, zucchini and mushrooms with salt and cracked black pepper and spray with extra olive oil spray. Grill, in batches, until charred and tender. Transfer cooked pieces to an oven tray lined with non-stick baking paper and place in the oven to keep warm. In a microwave safe bowl put the spinach minus the stalks and cover with water. Microwave until it wilts and drain.
To serve Stack the vegetables on the plates then sprinkle with the crumbled ricotta. Drizzle each stack with a little olive oil and balsamic vinegar.
Serve immediately.
Delicious!!

Mini beef and burgundy pies
(Makes 12 pies)

Ingredients:
500g lean beef mince
2 cups of sliced mushrooms
1 large onion
3tbsp of tomato paste
1/2 cup of dry red wine
3tsp wholegrain mustard Salt, pepper and herbs to taste
5 low carb tortilla wraps

Method: Brown the onion and mushrooms in a large saucepan, then add the beef mince and stir until browned. Add the mustard, red wine, tomato paste, water and seasoning and simmer for 30-40minutes or until the mixture has thickened. Tear the wraps into small pieces and line a muffin tray as you would with pastry. Bake with no mixture in it for 5 minutes to crisp up the bottom, then fill with the meat mixture before adding another layer of tortillas for the top. Bake in a moderate oven (180 degrees Celsius) for about 10 minutes or until the tortillas are crispy.

Nutritional info: (Per pie) Calories: 119 Fat: 4.4g Protein: 11.0g Carbs: 5.6g (0.0g net) Fibre: 5.8g

Honey soy stir fry with cashews and cauliflower rice (Serves 4)

Ingredients: 400g cubed, firm tofu or 2 cubed chicken breasts
1/2 cup of cauliflower, 'riced'
1/2 cup of broccoli
1 large carrot
1 red capsicum, and 1 large zucchini - all cut diagonally into thin slivers
1tbs soy sauce
1tsp honey Garlic, ginger and lemongrass to taste
4tbs Cashews

Method: Mix the soy sauce and honey together with a spoon and microwave on a low heat for about 30 seconds. Mix the two again to ensure the honey is completely dissolved and set aside. Cook the hard vegetables and the tofu/chicken first, when these are browned and the hard vegetables are cooked through add the rest of the vegetables, the garlic, ginger, lemongrass and then the soy sauce and honey mixture. Add the cashews right at the last minute so they're still crunchy.

Nutritional info:
Calories: 257 (with tofu) 230 (with chicken) Fat: 12.1g (Saturated: 1.2g) Protein: 20g (with tofu) 27.6g (with chicken) Carbs: 9.7g (0.0g net) Sugar: 7.7g Fibre: 13.0g (with tofu) 6.8g (with chicken)