RRECIPES

RECIPES

Breakfast Recipes

Cinnamon Ricotta Bake - Serves 1

Quick tasty hearty breakfast, perfect for the cooler months

• 100g low fat ricotta cheese
• 1 egg
• 3 Stevia drops
• Vanilla essence and cinnamon powder to taste
• 1 scoop Slim Diet 2 powder
• 100ml water

Mix all ingredients except Slim Diet 2 powder and water together. Microwave for 90 seconds or until soft but not runny. Mix UD2 powder and water together and serve over the bake.
Protein: 18g
Carbohydrate: 2.5g
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Bacon & Egg Breakfast Muffins - Serves 2

Quick tasty hearty breakfast, perfect for the cooler months

• 2 rashers middle bacon (100g)
• 2 eggs
• 1 Tbs grated parmesan cheese
• 1 tomato, diced
• Fresh parsley
• Lite Seasoner and pepper to taste

Lightly grease 2 rounds of a muffin tray. Place 1 bacon rasher inside each round, break 1 egg into each bacon lined round. Divide the tomato and parsley and sprinkle evenly on each egg. Add Lite Seasoner and pepper. Bake for 8-12 minutes in an oven at 150 degrees Celsius.
Protein: 14.5g per serve
Carbohydrate: 1.8g per serve

Florentine eggs with ham - Serves 1

• 1 egg
• 1 cup fresh spinach
• 50g lean shaved ham
• 1 Tbs grated/shaved parmesan
• Lite seasoner and pepper to taste

Microwave spinach or heat in a pan until wilted. Lightly saute the ham until it is heated through. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add parmesan, Lite Seasoner and pepper, add ham and top with the egg.
Protein: 17g
Carbohydrate: 1.2g

Eggs Benedict - Serves 1

• 1 egg
• 1 cup fresh spinach

Sauce:

• 1 Tbs (20g) low fat cream cheese
• ½ tsp fresh rosemary, chopped
• 2 tsp lemon juice
• 1 tsp avocado oil
• Lite Seasoner to taste
• Pinch cayenne

Mix the sauce ingredients in a small bowl with a fork. Microwave spinach or heat in a pan until wilted. Poach 1 egg in water with a dash of vinegar. Arrange spinach first on the plate, add the egg and top with the sauce.
Protein: 8.2g
Carbohydrate: 3.2g
Oil: 5ml

Cheesy Scrambled Eggs - Serves 1

• 2 eggs
• 50ml water
• 20g grated cheese e.g. Colby, Edam or Cheddar
• Chopped fresh herbs of your choice e.g. parsley, chives etc
• Lite Seasoner and pepper to taste

Optional: fresh tomato, sliced mushroom or spinach - analysis excludes these
Whisk the eggs and water until well mixed. Add to heated pan, put cheese and herbs on top. Stir until scrambled and cooked through. Add Lite Seasoner and pepper to taste.
Protein: 17g

Basic Omelette - Serves 1

• 2 eggs
• 50ml water
• 1 tsp butter

Whisk the eggs and water until well mixed. Add butter to heated pan, then eggs making the mixture spread as much and as evenly possible. Put chosen ingredients on one side of the egg mixture. When the eggs are cooked through, turn the unfilled half of the mixture on top of the filling. Remove carefully from the pan and serve. Add Lite Seasoner and pepper to taste.
Optional fillings: 20g crumbled feta cheese, 20g grated hard cheese, mixed vegetables e.g. capsicum, zucchini, spinach, tomato, fresh herbs, ham or smoked chicken. Be sure to calculate your chosen filling protein and carbohydrate content.
Protein: 12g

Scrambled Spicy Tofu - Serves 1

• 150g soft tofu (typically half a block)
• 1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
• 1Tbs olive oil
• ½ fresh chilli, finely diced (more if you like)
• ½ tsp paprika
• Pinch of cumin powder
• Fresh coriander, Lite Seasoner and pepper to taste

Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed and heated through. Serve with fresh coriander on top.
Protein: 20g
Carbohydrate: 6g
Oil: 15ml

Salmon Patties - Serves 1

• 150g soft tofu (typically half a block)
• 1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
• 1Tbs olive oil
• ½ fresh chilli, finely diced (more if you like)
• ½ tsp paprika
• Pinch of cumin powder
• Fresh coriander, Lite Seasoner and pepper to taste

Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed and heated through. Serve with fresh coriander on top.
Protein: 20g
Carbohydrate: 6g
Oil: 15ml

Smoked Salmon Pinwheels - Serves 1

• 100g smoked salmon
• 25g low fat cream cheese
• 1 tsp water
• 5cm long piece of cucumber, sliced
• 1 tomato, sliced
• Lite Seasoner and pepper to taste

Mix cream cheese with water to soften. Spread salmon fillet out and cover evenly with cream cheese. Roll up the salmon and slice crosswise into 1cm pinwheels. Serve with cucumber and tomato, season to taste.
Protein: 23g
Carbohydrate: 4.1g

Lunch & Dinner Recipes

Zucchini Stacks - Serves 1

Fritter:

• 1 medium zucchini (1 cup or 120g), grated
• 1 egg
• 1 scoop FibreMax
• Lite seasoner and pepper to taste
• 1 tsp olive oil or butter

Stack topping:

• 50g shaved ham
• 45g feta cheese, crumbled
• 1 cup rocket or other salad greens
• 1 tomato, chopped
• Fresh basil leaves, torn
• 10ml basic salad dressing

Mix all ingredients together. Add ½ oil/butter to heated pan, add half of the zucchini batter. The fritter is ready to flip once it can be moved without separating, flip and cook through until golden brown. Repeat for the second fritter. Place both fritters on a large plate, top with ham, feta, tomato, basil and dressing.
Protein: 21g
Carbohydrate: 6.5g
Oil: 10ml
FibreMax: 1 scoop

Eggplant Stacks - Serves 1

• 4 x 1cm thick slices (rounds) of eggplant
• 1 clove garlic
• 1 Tbs olive or coconut oil
• 50g shaved ham
• 45g feta cheese
• 4 tsp tomato salsa
• 4 whole fresh basil leaves
• 2 cups mixed salad (e.g. mescaline leaves & cucumber)
• 10ml basic salad dressing

Cook eggplant with oil and garlic until tender. Put 2 of the eggplant slices onto a baking tray, on top of each add ¼ of the ham, 1 tsp salsa, 1 basil leaf and ¼ of the feta. Stack second eggplant slices onto each existing stack and repeat the toppings. Place under preheated grill until heated through and lightly browned.
Protein: 15g
Carbohydrate: 8g
Oil: 20ml

Creamy Indian Chicken - Serves 2

• 250g chicken breast, skin removed, cut into strips
• 1 Tbs coconut oil
• 1 capsicum (150g), diced
• 4 cloves garlic, crushed
• ½ cup (125ml) chicken stock
• 1½ tsp cumin
• 1½ tsp turmeric
• Fresh chilli to taste
• 80g (4Tbs) of light sour cream
• Fresh coriander
• 2 cups cauliflower rice substitute

Saute the chicken in the coconut oil until browned. Add cumin, turmeric, garlic and chilli, saute for 2 minutes. Add chicken stock, reduce the heat and simmer for about 8 minutes. Add in the capsicum and the sour cream at the end, cooking only until mixed well and heated through. Served on top of cauliflower rice substitute and garnish with fresh coriander.
Each Serving:
Protein: 28g
Carbohydrate: 11.7
Oil: 7.5ml

Moroccan Style Chicken Casserole - Serves 5

• 600g chicken breast, skin removed, cubed
• 1 Tbs olive or coconut oil
• 100g eggplant, diced
• 300g capsicum, diced
• ½ onion, thinly sliced
• 4 cloves garlic, crushed
• 1 tsp cumin
• 2 Tbs paprika
• 1 Tbs turmeric
• ½ cup tomato salsa
• 100g grated hard cheese

Add oil and chicken to heated pan and cook until browned. Stir in all seasonings and eggplant and cook until chicken is cooked through. Add onion and capsicum, stir through. Put chicken mix into a casserole dish, spread salsa evenly on top and then sprinkle with cheese. Put in pre-heated grill until cheese is melted and browned.
Serve with basic side salad and basic salad dressing - not included in nutritional analysis.
Each Serving:
Protein: 29g
Carbohydrate: 5g
Oil: 3ml

Thai Style Pork Omelette - Serves 1

• 2 eggs
• 50ml water
• 1 tsp butter
• 50 lean pork mince
• 1 tsp grated fresh ginger
• 1 clove garlic, crushed
• 1 Tbs soy sauce
• Splash of fish sauce
• 1 Tbs turmeric
• 1 fresh chilli, diced
• 1 Tbs chopped fresh coriander

In a heated pan add pork mince, ginger, garlic, chilli, soy and fish sauce, stir until cooked through then set aside.
Whisk the eggs and water until well mixed. Add butter to heated pan, then eggs making the mixture spread as much and as evenly possible. Put pork mixture and fresh coriander on one side of the egg mixture. When the eggs are cooked through, turn the unfilled half of the mixture on top of the filling. Remove carefully from the pan and serve.
Each Serving:
Protein: 23g
Carbohydrate: 1g
Oil: 5ml

Thai Flavoured Patties - Serves 1

• 95g can tuna, drained OR 125g chicken mince
• 1 clove garlic, crushed
• 1 Tbs grated fresh ginger
• 1 egg
• 1 scoop FibreMax
• Splash of fish sauce
• 1 kaffir lime leaf, chopped finely
• 1 Tbs fresh coriander and Thai basil, chopped finely
• 1 tsp coconut oil

Mix all ingredients together except for coconut oil and form into 2 patties. Add coconut oil to a heated pan and lightly fry the patties until cooked through and browned.
Serve with basic side salad and herb and garlic dressing (see p 50) nutritional analysis excludes this.
Protein: 31g
Oil: 5ml

Thai Style Beef Salad - Serves 2

• 200g lean steak
• 4 cups salad leaves
• 150g (10cm piece) cucumber, thinly sliced
• 2 tomatoes cut into wedges
• ½ (50g) red onion, sliced

Dressing:

• 2 Tbs soy sauce
• Juice from 1 fresh lime
• ½ fresh chilli (optional)
• 1 tsp sesame seeds, toasted
• Splash of fish sauce
• 1 tsp sesame oil
• 2 Tbs fresh coriander and Thai basil, chopped

Mix all dressing ingredients together. Grill steak until cooked how you like (medium is ideal). Meanwhile, place remaining salad ingredients on to two plates. Once steak is cooked, slice thinly and place half on top of each salad. Serve with dressing.
Serve with basic side salad and herb and garlic dressing (see p 50) nutritional analysis excludes this.
Each serving:
Protein: 20g
Carbohydrate: 6.5g
Oil: 5ml

Greek Salad - Serves 1

• 60g feta, broken into pieces
• 2 cups fresh baby spinach leaves
• 75g (5cm piece) cucumber, cut into thick half rounds
• 6 kalamata olives
• 1 tomato cut into wedges
• ¼ red onion, sliced into thin rings
• 10ml basic dressing

Assemble salad on a large plate, drizzle with dressing and serve.
Protein: 8g
Carbohydrate: 6.6g
Oil: 5ml

Nicoise Salad - Serves 1

• 85g can of tuna, drained
• 1 egg, boiled and cut into quarters
• 50g (½ cup) green beans, ends trimmed and halved
• 4 (60g) cherry tomatoes, halved
• 4 Tbs fresh flat leaf parsley
• 6 olives
• 2 tsp capers
• 10ml basic dressing
• Lite Seasoner and pepper to taste

Place all ingredients except for the egg in a large bowl, toss to combine. Add the egg on top and serve.
Protein: 29g
Carbohydrate: 4g
Oil: 5ml

Basic Stir Fry - Serves 1

• 120g lean animal protein e.g. fish, beef, lamb or chicken OR 150g firm tofu, sliced thinly
• 2 cups vegetables of your choice e.g. capsicum, zucchini, Asian greens, mushroom, broccoli etc
• 1 tsp coconut oil
• 1 chilli (optional)
• 2 cloves garlic, crushed
• 1 Tbs fresh ginger, finely sliced
• 1 Tbs soy sauce
• Splash of fish sauce

Add oil, garlic, chilli and ginger to a heated pan. Stir fry until aromatic (about 30 seconds), add protein option, cook until lightly browned, then add soy and fish sauce and firm vegetables (e.g. broccoli, beans). Once protein is cooked through add in more leafy vegetables until heated through.
Serve with fresh herbs such as coriander, Thai basil or spring onions and a sprinkle of sesame seeds.

Salmon with Dill and Caper Dressing - Serves 2

• 2 x 150g salmon fillets
• 1 Tbs light sour cream
• 1 Tbs capers, drained
• 2 tsp fresh dill, chopped
• 1 tsp lime or lemon juice
• 2 tsp olive oil

Mix sour cream, capers, dill and lime/lemon juice in a small bowl. In a heated pan add oil and salmon fillets, cook until browned on both sides and cooked as desired. Serve with dill and caper dressing and 2^oC steamed vegetables of your choice (vegetables not included in nutritional analysis).
Each serving:
Protein: 30g
Carbohydrate: 1g
Oil: 5ml

Vegetarian Frittata - Serves 4

• 6 eggs
• 4 Tbs water
• 100g (½ block) of feta
• 1 whole capsicum (150g), diced
• 2 zucchinis (240g) cut into half rounds
• 200g mushrooms, sliced
• ½ onion, diced
• 2 cloves garlic, diced
• 1 Tbs olive oil
• 1 Tbs fresh parsley, chopped
• 1 Tbs fresh basil, chopped
• Lite Seasoner & pepper to taste

Use a pan that can be taken from stove top and put under the grill (no wooden handles etc). To the heated pan add the oil and all of the vegetables, cook until tender. Whisk eggs and water together and add to the pan of vegetables. Crumble the feta on top and sprinkle the fresh herbs, Lite Seasoner and pepper. Cook until the eggs are no longer runny, but not yet set on top, be careful not to burn the bottom. Place pan under a heated grill until the eggs are fully set and the feta begins to brown.
Serve with a salad and the basic salad dressing - not included in the nutritional analysis.
Each serving:
Protein: 9.3g
Carbohydrate: 5.8g
Oil: 3.7ml

Scallop and Goat Cheese Salad - Serves 4

• 6 large scallops (180g)
• 2 tsp olive oil
• ½ red onion, finely sliced
• 75g firm goats cheese, chopped
• 4 cups cos lettuce

Dressing:

• 2 Tbs lemon juice
• 100g plain yoghurt
• 1 tsp seeded mustard
• 1 clove garlic, crushed

Add oil to a heated pan and cook scallops until browned on both sides and cooked as desired. Divide the lettuce, onion and goats cheese onto 2 plates, add the cooked scallops. Combine lemon juice, yoghurt, mustard and garlic together and drizzle over the salads.
Each serving:
Protein: 24g
Carbohydrate: 5.7g
Oil: 5ml

Prawn Curry - Serves 2

• 500g uncooked prawns
• 1 Tbs coconut oil
• 2 cloves garlic, crushed
• 1 Tbs fresh ginger, grated
• 1 chilli, diced
• 1 tsp turmeric
• 1 tsp cumin
• Pinch of cinnamon
• Pinch of cardamom
• 3 Tbs water
• 4 Tbs (60g) plain yoghurt
• Juice of ½ a fresh lime
• Fresh coriander

Shell and devein prawns leaving the tails intact. Heat oil and spices (except coriander) until aromatic, add in prawns and cook until they have just changed colour. Add in water, yoghurt and lime and mix until combined.
Add oil to a heated pan and cook scallops until browned on both sides and cooked as desired. Divide the lettuce, onion and goats cheese onto 2 plates, add the cooked scallops. Combine lemon juice, yoghurt, mustard and garlic together and drizzle over the salads.
Each serving:
Protein: 30g
Carbohydrate: 1.3g
Oil: 7.5ml

Stuffed Capsicum - Serves 1

• 1 whole capsicum
• 100g low fat cottage cheese
• ½ cup chopped fresh spinach
• Few leaves of fresh basil, torn
• 1 rasher (50g) bacon, cooked and diced

Cut off the top of the capsicum leaving enough to form a 'lid'. Remove all seeds and white membranes and place the whole capsicum in a hot oven for about 20 minutes or until softened and beginning to brown.
Mix all remaining ingredients together and fill the capsicum. Return to the oven for another 10 minutes or until heated through. Serve with the capsicum 'lid' on top and a basic side salad and dressing.
Each serving:
Protein: 19.7g
Carbohydrate: 16.6g
Oil: 5ml

Soups

Miso and Tofu Soup - Serves 2

• 300g firm tofu, cubed
• 100g fresh shiitake mushrooms, sliced
• 400g (1 bunch) baby bok choy, leaves washed and separated
• 2 Tbs soy sauce
• 3 Tbs miso paste
• Splash of fish sauce
• 1.25L (5 cups) water

In a large saucepan add the water, soy and fish sauce and bring to the boil. Stir in the tofu, shiitake mushrooms, bok choy and miso paste, cook for about 3 minutes or until the bok choy has wilted. Serve and enjoy!
Each serving:
Protein: 20g
Carbohydrate: 7.5g

Zucchini Pesto Soup - Serves 2

Pesto:

• ½ cup fresh basil
• 20g finely grated parmesan cheese
• 1 Tbs pine nuts, toasted
• 1 Tbs extra virgin olive oil

Blend the basil, parmesan and pine nuts until finely chopped, then gradually add in the olive oil and process until smooth.
Soup:

• 2 tsp olive oil
• ½ onion, finely chopped
• 1 clove garlic, crushed
• 3 zucchinis (360g), thinly sliced
• 1 ½ cups (375ml) vegetable or chicken stock
• ¼ cup (60ml) reduced fat cream

Heat oil in a large saucepan, add the onion and garlic and cook until onion is soft. In a separate saucepan bring the stock to a boil. Add the zucchini and hot stock to the onion mixture and bring to the boil. Reduce heat, cover and simmer for about 10 minutes, or until the zucchini is very soft. Using a blender, process the zucchini mixture until smooth, stir in the cream and 2 Tbs of the pesto and reheat. Divide into 2 bowls, top with the remaining pesto and season with Lite Seasoner and pepper to taste.
Each serving:
Protein: 4.3g
Carbohydrate: 7.5g
Oil: 12.5ml

Laksa - Serves 2

Laksa paste:

• 1 tsp each: ground coriander, cumin and turmeric
• ½ onion, chopped
• 2 tsp fresh ginger, chopped
• 2 cloves garlic, chopped
• 1 chilli, chopped
• 1 Tbs lemon grass, chopped
• 2 Tbs coconut milk
• 1 tsp shrimp past OR fish sauce

Blend all ingredients until a smooth paste is formed.

• 200g tofu, chicken or cooked prawns
• 2 Tbs peanut oil
• 370ml coconut milk
• 370ml vegetable or chicken stock
• 125g snow peas, halved diagonally
• 2 spring onions, cut into 3cm lengths
• 2 Tbs lime juice
• 100g bean sprouts
• ½ cup fresh coriander leaves

Heat oil in a large pan, add the laksa paste and cook until aromatic, about 1 minute. Add the stock, coconut milk, snow peas, spring onion and tofu (or precooked chicken/prawns), simmer for 5 minutes. Pour in the lime juice and season to taste with Lite Seasoner and pepper. Divide among 2 bowls and serve with the coriander.
Each serving:
Protein: tofu 13g, chicken 20g, prawns 24g
Carbohydrate: tofu 7.9g, chicken or prawn 6.5g
Oil: 5ml

Sides & Dressings

Rice Substitute

• 1 cup cauliflower, grated

Use the medium holes on the grater to get the cauliflower to a similar size as rice grains. Saute in a pan with a little water until softened but not over cooked - approximately 5 minutes.
Use it as you would use rice.
Carbohydrate: 3.2g

Basic Side Salad

• 2 cups mixed lettuce leaves or baby spinach leaves
• 1 tomato, cut into wedges
• ½ avocado, sliced
• Cucumber, 5cm long piece, sliced

Toss all ingredients together and serve alongside your main meal
Carbohydrate: 4.6g

Basic Salad Dressing

• 25ml (5tsps) flaxseed, olive or avocado oil
• 25ml (5tsp) apple cider vinegar

Place both liquids in a 50ml bottle, drizzle 10ml over salad just before serving. Shake well before use.
Oil: 5ml

Herb & garlic dressing

• 2 Tbs soy sauce
• 2 Tbs apple cider vinegar
• 1 Tbs water
• ½ fresh chilli (optional)
• 1 clove garlic, crushed
• 1 tsp sesame seeds, toasted
• 1 tsp sesame oil
• 2 Tbs fresh coriander, Thai basil or spring onion, chopped

Mix all ingredients well, drizzle over salads just before serving. Complements Asian dishes well.
Carbohydrate: 1g
Oil: 5ml