Fit For Consumption

Steph's Potato Salad

2009-12-14T12:35:00.002+11:00

My simple, clean (figure friendly) version of a creamy potato salad- Photo to come.

Ingredients:
400g new potatoes or larger white potatoes diced
spring onions
fresh parsley and chives
Dried onions
fresh lemon juice (1/2 lemon)
salt and pepper
2 Tbl low fat creamed cottage cheese
2 Tbl plain natural yoghurt (I like Jalna fat free)

Boil the potatoes for about ten minutes and drain. While the potatoes are warm they will absorb flavour well- add the salt and pepper, lemon juice, parsley, chives, dried onions and spring onions. Allow to cool. Before serving, mix through cottage cheese and natural yoghurt.

Optional extras for more flavour:
Depending on what you're serving potatoes with I've tried sugar free sweet chilli sauce (Ayam brand) with chicken;
wholegrain mustard with kanga bangas; and
low carb sweet and sour sauce with kanga steak.
I like to add the meat warm to the cool potato salad and usually serve with green salad as well.

Rae's Spicy Turkey Burgers

2009-11-15T20:47:00.002+11:00

Makes 5 servings

Ingredients:
500g Turkey Mince
2 Spring Onions (green), sliced
2 tspns crushed chilli (or to taste)
3 cloves crushed garlic
1 cup grated zucchini
½ cup cooked cous cous

Method:
Place all ingredients in a bowl and mix well together with hands. Spray non-stick pan or BBQ(grill) until cooked through.

Nutritional Content per serve:
174 calories
9g fat (3g saturated)
125g sodium
7g carbohydrates (1g dietary fibre)
18g protein

Organic Home Made Quiche

2009-11-02T10:12:00.003+11:00

Ingredients
20 Organic Eggs
2 1/2 Cup Organic Lite Milk
5 Rashers Bacon
1 Punnet Organic Button Mushrooms
1 Bag Organic Spinach
1 Large Organic Tomato

Method
1. Preheat oven to 180°C
2. Saute bacon and mushrooms in a non-stick pan and drain excess oil
3. Add spinach to bacon and mushroom until adequately wilted
4. Beat eggs and milk together
5. Pour egg mixture into round baking dish
6. Sprinkle bacon, mushroom and spinach evenly on top of egg mixture
7. Bake in oven for 40 minutes or until egg is set in middle
8. At 20 minutes place tomato slices on top

Serves: 10 Breakfasts

Rating: ★★★

Adults Only Rocky Road

2009-10-30T12:31:00.002+11:00

Eating well for life is about balance. We all love our treats so in my opinion, when you treat yourself you and your body deserve the best quality ingredients.

This decadent recipe comes from Jamie Olliver's latest recipe book 'Jamie's America'.

Makes 12 chunky pieces.

Ingredients:

200g dark chocolate (70% cocoa solids)

1/2 fresh red chilli, deseeded and finely chopped

100g mixed unsalted nuts: almonds, hazelnuts, pistachios or pecans

1 Tbl sunflower or pumpkin seeds

100g mixed dried fruit: golden raisins, dried mango, dried sour cherries or cranberries

Method:

Preheat oven to 200 degrees.

Smash up the chocolate and melt in a heatproof bowl over a pan of simmering water.

Once smooth and melted remove bowl and set aside.

Put chopped chilli pieces on a baking tray with mixed nuts and seeds. Bake in the oven for 5mins until the nuts are toasted and shiny. Leave to cool for a few minutes then roughly chop everything together and mix with the dried fruit in a bowl.

Put a large handful of the fruit and nut mixture aside and tip the rest into the bowl of chocolate- stir well until coated.

Line a baking tray with greaseproof paper and spoon the chocolate mixture onto it using the back of a spoon to smooth it out to the sides. Sprinkle the reserved fruit and nuts evenly over the top and put it in the fridge for 30mins to set.

Once set, smash it up into chunky pieces and pile on a serving plate.

Jamie recommends serving with a glass of tawny port or a cup of coffee or finely bashed up over some good quality vanilla icecream.

leftovers (if any ) will keep for 1 week in an airtight container.

Mint & Coriander Chicken

2009-10-18T19:27:00.007+11:00

(Makes 5 serves, 1 serve = 1 cup)

Adapted from a recipe from "The Gut Foundation" cookbook by Terry Bolin & Geraldine Georgiou, ABC Books, $39.99, available from October 1. Found in the October 2009 Delicious magazine.

Ingredients:
1/2 tablespoon coconut oil
500g minced (ground) chicken breast
4 garlic cloves, roughly chopped
4 eschalots, roughly chopped
1 small green chilli, finely chopped
2 long red chillies, seeded, cut into strips
1/2 red onion, thinly sliced
1/2 teaspoon fish sauce (you can add more than this but I like keeping my sodium low)
2 kaffir lime leaves, thinly sliced
1/2 bunch mint, leaves picked & chopped roughly
1/2 bunch coriander, chopped roughly
juice of 1 lime

Method:
Heat oil in larg non-stick wok. Add chicken and stir fry for 5-7 minutesuntil just cooked. Stir in the garlic, eschalots and chillies and toss for 1 minute. Quickly add spring onion, onion, fish sauce, lime leaves and herbs. Finish with lime juice for a sour flavour. Remove from heat.

Approximate Nutritional Content:
Cals: 151
Fat: 3g (1g saturated)
Sodium: 149mg
Carbohydrate: 7g
Protein: 24g

Notes: This would be nice served over rice. With rice vermicelli noodles tossed through before the lime juice is added. For a snack you can wrap a serve of this up in a couple of lettuce leaves. For a lunch you can warm this up, add a bunch of spinach and a few slices of tomato and wrap up in a wholemeal tortilla. Toss through some green leaves, add some cucumber & other vegetables for a salad. Very versatile!!

Almond Milk

2009-08-02T02:34:00.003+10:00

(good for those who don't tolerate dairy milks)
Makes six half-cup servings.

Ingredients
1 cup almonds
1 cup boiling water
3 cups water

Method
Place almonds in a heat-proof dish and pour boiling water over. Leave to soak overnight. The next day, place almonds and soaking water in a blender or food processor. Blend/process the nuts, then add the remaining water one cup at a time. Once all of the water has been added and blended, strain the almond milk into a container through a clean cotton tea towel or muslin cloth. Keep the resulting almond meal to use in other recipes.

Lia's Protein Pancakes with Banana & Sugar Free Maple Syrup

2009-01-04T10:52:00.009+11:00

Ingredients
½ Cup Self Raising Flour (Sifted)
½ Cup Vanilla Whey Protein Powder (Sifted)
½ tsp Ground Cinnamon (Sifted)
2 tsp Bi-Carb Soda (Sifted)
½ tsp Vanilla Paste
2 x Whole Eggs
½ Cup No-Fat Milk
1 Banana
Sugar Free Maple Syrup

Instructions
1. Combine flour, protein, cinnamon, bi-carb, vanilla, eggs and milk in bowl.
2. Heat a non-stick pan over a medium to low heat.
3. Place 1/4 cup of pancake mixture into a non-stick frypan, moderate heat.
4. Place slices of banana onto mixture securing them into place.
5. When bubbles are visible turn over and cook other side until it’s golden brown.
4. Serve straight away and drizzle with sugar-free maple syrup.

Lia's Rating: ★★★★★

Lia's Tofu Chocolate Mousse

2008-12-28T13:15:00.006+11:00

Ingredients
3/4 Cup Dark Chocolate
336g Silken Tofu
1/2 Cup Warmed No-Fat Milk
1 tsp Vanilla Paste

Instructions
1. Melt chocolate in mircowave until smooth.
2. In a food processor, combine tofu, melted chocolate, warmed milk and vanilla and process until smooth.
3. Serve in individual containers and garnish.

Nutritional Information
Calories: 281
Protein: 9g
Carbs: 24g
Fat: 16g

The Eat-Clean Diet Cookbook by Tosca Reno

Red & Green Cabbage Salad

2008-12-06T01:26:00.008+11:00

This is an Australian Women's Weekly Magazine recipe. I use it a bit as it's kind of like coleslaw, but without the mayo.

Red and Green Cabbage Salad
Serves 6
Preparation 15 mins (plus 3 hours refrigeration time)

Ingredients
1/4 cup (60mL) extra virgin olive oil
1/3 cup (80mL) lemon juice
1 clove garlic, crushed
300g red cabbage, finely shredded
salt
300g green cabbage, shredded finely
2 sticks (300g) trimmed celery, sliced thinly
1 small (70g) carrot, grated finely
1/3 cup chopped fresh flat-leaf parsley

Method
1. Combine oil, juice and garlic in a large bowl. Add red cabbage; season to taste with salt. Cover, refrigerate for 3 hours.
2. Add remaining ingredients, toss to combine; season again to taste.

I like serving this with sliced chicken breast.
I have made it without mixing in the dressing first, just adding the amount of dressing I want later.

Huntsmans Chicken

2008-12-06T01:24:00.005+11:00

Ingredients
1 large onion, diced
2-3 cloves garlic, crushed
1 cup chopped mushrooms
1 400g can diced tomatoes in juice
400g skinless boneless chicken breasts

2 tsp instant chicken stock powder
1/4 cup boiling water
1/4 cup red or white wine
1-2 tsp sugar or sugar replacer
2 Tbsp tomato paste

1/2 cup sliced olives
2 Tbsp chopped parsley
2 Tbsp chopped fresh basil, if available

Method
Turn a fairly large slow cooker to LOW. Place onion, garlic and mushrooms in the cooker and mix together.
Spoon tomatoes and their juice evenly over the onion mix.
Place whole chicken breasts on top.
Combine next 5 ingredients in a measuring cup or other small container and pour over chicken.
Cover and cook on LOW for about 8 hours or HIGH for about 4 hours.
The chicken should be soft enough to shred with a pair of tongs or fork without removing from the crockpot.
Stir in olives, parsley and basil, and serve.

I think this is based on a Simon/Alison Holst recipe

Barbecue Garlic Beef Fillet

2008-12-06T01:22:00.002+11:00

Ingredients
- 1 fillet of beef, about 1.25kg
- 4 cloves garlic, slivered

Marinade
- 3/4 cup Cabernet Sauvignon
- 1 Tbsp Dijon-style mustard
- 3 cloves garlic, crushed
- 3 Tbsp olive oil

Method
With the point of a sharp knife, make small slits in the beef, insert the slivered garlic. Place the beef in a plastic bag. Combine the wine, mustard and garlic then slowly whisk in the oil. Pour into the plastic bag and move the beef around so it is well coated in marinade.

Refrigerate for several hours or overnight. Turn occasionally.

Remove the beef from the marinade. Place under or over medium heat and grill or barbecue for about 8 minutes each side depending on the thickness of the meat. Baste occasionally with a little of the marinade.

If cooked in a barbecue oven, roast for about 20 minutes at 190 degrees C (this is how we usually do it).

Cover loosely with foil and stand for 5 minutes in a warm place before carving. This 'sets' the juices and makes the meat easier to cut. The marinade can be strained, boiled and served with the beef.

Serves about 6.

I think recipe was originally out of a leaflet from Foodtown (NZ supermarket).

Flax Oil Salsa

2008-12-06T01:20:00.003+11:00

This is yummy on fish, chicken or over veges. Tastes a bit like pesto.

Ingredients
1 bunch basil
1 bunch chives
1 bunch parsley
1/2 cup mint
3-6 garlic cloves
1 baby onion
50g capers
1 can drained anchovies
1 tsp seeded mustard
2 Tbsp lemon juice
1 C flax oil

Directions
Blend all together, put in a container and refrigerate.

Frittata

2008-02-20T21:54:00.003+11:00

Makes 4 serves

Ingredients
spray oil
1 onion, diced
12 egg whites
4 whole eggs
1 zucchini, grated
60g sundried tomatoes, sliced
1 red capsicum, sliced (chargrilled is great if you have time)
50g extra sharp grated parmesan cheese

Method
1. Preheat oven to hot (I have a slow gas oven and have it around 225 C)
Spray 8" x 8" glass casserole dish with oil, throw in diced onion and place in oven to soften while you are preparing remaining ingredients.
2. Place remaining ingredients in a large bowl and mix together.
3. Remove casserole dish from oven and pour mixture over onions.
4. Bake for about 30 minutes or until golden brown on top and cooked in the center.
5. Allow to cool slightly then cut into four squares.

Each square is approx 231 cals, 8.5g fat, 24.5g protein, 13.5g carb

Graham Schnell's Garlic Chicken

2008-01-25T08:53:00.003+11:00

Ingredients
4 chicken breasts

6 cloves garlic
1 tbsp black peppercorns
2 tsps salt
4 whole plants of fresh coriander (I take this to mean 4 bundles joined by roots in a bunch, rather than 4 bunches)
4 Tbsps lemon juice

Method
Crush garlic and coarsely crush peppercorns (can use a mortar and pestle or blender for the pepper but I tend to take the lazy option and just use my pepper grinder, until I have about a Tbsp's worth.)

Wash coriander and finely chop the lot, roots, stems and leaves.

Mix all marinade ingredients together and rub well into the chicken (I usually just chuck everything together into a large snaplock bag and roll it all around).

Cover and refrigerate for at least one hour - overnight if possible.

Grill or BBQ chicken pieces. Serve with a simple salad of cucumbers, tomatoes, a small red onion and red or green capsicums. Dress with a little vinaigrette.

Stacked Mushrooms

2007-12-09T08:22:00.007+11:00

1 small eggplant
6 portobello mushrooms
125 g tofu (to make 6 squares to fit nicely on the mushroom)
2-3 tsp basil pesto
olive oil (regular or spray style)
1 very large tomato (or 2 smaller ones)
2-3 bocconcini cheeses, sliced
1/3 c shredded fresh basil leaves

Cut eggplant into 6 slices. Lightly brush or spray both sides of eggplant and mushrooms with olive oil, salt and pepper. Lightly saute both sides of mushroom and eggplant over med. heat in pan-eggplant will take about 3 min each side and mushrooms about 2 min each side (until lightly golden). Keep warm. Brush both sides of tofu with basil pesto and saute about 2 minutes each side.

Layer stack-first mushroom, tofu, eggplant, tomato, 2 slices bocconcini, and sprinkle with basil leaves.

Nutrition info (per serve)(approx.)-
Protein - 17 g (and most of that is from the mushroom!)
Fat - 14 g
Energy - 1281kj
Carb - 22

Crab Stuffed Tomatoes

2007-12-04T14:44:00.005+11:00

In all fairness-I got the original recipe out of SHAPE magazine-but I made a few changes- This is super easy & tasty-a perfect summer dish! Hubby loved that there were no pans to wash afterwards!

4 very large ripe tomatoes
1 small fennel bulb with green top and fronds
2 cans canned crab
½ medium leek, minced
1/2 zucchini-chopped
2 tablespoons apple-cider vinegar
1 teaspoon lemon juice
¼ cup plain nonfat yogurt
¼ cup extra-virgin olive oil
1 tablespoon chopped fresh dill
2 tablespoons capers
Salt and pepper, to taste

To prepare tomatoes, slice ½ inch off the top of each one to create an opening. With a small spoon, carefully scoop out the insides of the tomatoes, keeping the shell intact. (You want to create an empty tomato bowl in which to put your crabmeat.) Discard the tomato pulp, or save for another use (you can use it in soup).

Snip the fronds off the top of the fennel, give them a rough chop, and set aside for garnish. Cut the fennel bulb in half and take out the core with a knife (as you would with an apple). Then slice the bulb into ¼-inch semicircles and coarsely chop.

In a medium-size bowl, combine all the ingredients except the tomatoes and fennel fronds. Make sure the salad is completely blended, then season to taste with salt and pepper.

Using a tablespoon, fill each of the tomatoes to the brim with the crab mixture. Top with a sprinkling of the chopped fennel greens. Place the filled tomatoes on a decorative plate (or on a bed of greens) and serve.

Nutrition info per serving of 1 tomato:
(before zucchini!)
224 cals
15g fat
12g carbs
13g protein
3g fiber

Gnocchi Salad

2007-12-04T09:46:00.003+11:00

500g fresh gnocchi
2 tsp olive oil
2 tsp mince garlic
2 ½ Tbs red wine vinegar
2 tsp reduced salt stock powder
1 Tbs water
1/3 C pitted kalamata olives
4 small tomatoes
Cut into wedges & halved
1 small bushel of broccolini -chopped and lightly steamed
1/3 C fresh basil

Cook gnocchi in boiling water for 3-4 minutes until it floats to surface. Drain. At medium heat- olive oil in pan, add garlic, vinegar, stock powder water-stir until heated through-reduce heat-add gnocchi. Place gnocchi mixture in large serving dish and stir through the remaining ingredients (olives, tomatoes, broccolini & basil)-salt & pepper to taste.

This is a great side dish to bbq main either steak or chicken!

Lia's Smoked Salmon & Dill with Pasta Salad

2007-12-02T18:50:00.007+11:00

This special occasion salad makes a light meal for four or an exquisite starter for six. If serving as a main meal, accompany with a cucumber tossed with an oil and vinegar dressing.

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Per Serve: 6 People

Ingredients
250g Penne Rigate Pasta
150g Smoked Salmon
1 Red Capsicum (thinly slice on diagonal)
1 Continental Cucumber (thinly slice on diagonal)
6 Spring Onions (thinly slice on diagonal)
1 Sml Red Spanish Onion (cut into thin sliced and separated)

Dressing
1 Tbsp Olive Oil
2 Tbsp Low Fat Natural Yoghurt
3 Chopped Spring Onions
Juice of 1/2 Lemon
1/2 Cup Chopped Dill
Freshly Ground Pepper
Pinch Sea Salt

Instructions
1. To make the dressing, combine the oil, yoghurt, spring onions, lemon juice and drill in a food processor and puree until smooth. Season with salt and pepper.
2. Cook penne pasta until al dente. Drain and rinse under cold water to stop cooking process. Drain well, place in serving dish and pour over dressing coating pasta. Serve required pasta amount for meal, then add capsicum, cucumber, spring onion, spanish onion and salmon. Toss gently to mix the ingredients.

Cook's Tips
Penne rigate is a finely ridged penne. Ridged or ribbed pastas tend to hold on to more sauce then smooth pastas.
Avoid over cooking your pasta - not only does al dente pasta taste better, but it has a Lower GI than pasta that has been cooked for too long.

Nutritional Information
GI Low
Calories: 315
Protein: 13g
Carbohydrates: 33g
Fibre: 3g
Fat: 14g

Note
The Low GI Diet Cookbook has the original recipe but I've made a couple of ingredient adjustments to suit my requirements. Enjoy ladies! :o)

Lia's Poached Eggs & Bacon with Spicy Tomato Salsa

2007-11-27T17:50:00.006+11:00

Eggs and bacon might sound like an unlikely inclusion in a healthy cookbook but cook in the right way and served with one or two vegetables provides a perfect balance of carbohydrates, protein and fat.

Preparation Time: 10 Minutes

Cooking Time: 10 Minutes

Ingredients
4 Eggs
4 Lean Cut Bacon Rashers (an excess fat trimmed)
4 Multi-Grain English Muffin Halves
Handful Fresh Spinach Leaves

Spicy Tomato Salsa
12 Cherry Tomatoes (finely diced)
1/4 Red Onion (Finely Diced)
1 Red Chilli
Juice of 1/2 Lime
Pinch Splenda
1 Tbsp Chopped Coriander

Instructions
1. To make the spicy tomato salsa, combine all the ingredients in a small bowl and set aside.
2. Bring a lard saucepan or deep frying pan of water to a simmer. Crack the eggs and gently slip them, one at a time, into the simmering water. Cook for 3-4 minutes, or until the egg whites are opaque and the yolk is still quite soft. carefully lift out the eggs with a slotted spoon and drain.
3. Preheat the grill to high and cook the bacon until crisp. Meanwhile, toast the muffin halves.
4. To serve, layer the muffins with a handful of spinach leaves, the bacon and top with a poached egg and a spoonfull of tomato salsa. Garnish with coriander.

Cook's Tips
To minimise the spreading of the egg whites when poaching the eggs, break the egg into a teacup, then gently slip the egg into the water. Some cooks also like to add a dash of vinegar or lemon juice to the water before they poach the eggs. This helps the egg white to set, but may also flavour the eggs slightly.

Nutritional Information
GI Low
Calories: 270
Protein: 23g
Carboydrates: 27g
Fibre: 5g
Fat: 8g

Note
The Low GI Diet Cookbook has the original recipe but I've made a couple of ingredient adjustmenets to suit my requirements. Enjoy ladies! :o)

Balsamic Glazed Salmon Fillets

2007-11-26T21:58:00.002+11:00

(Serves 2)

Ingredients:
2 x salmon fillets
2 cloves garlic
2 tablespoons white wine
2 tablespoons honey
8 tablespoons balsamic vinegar
2 tablespoons wholegrain mustard
Salt & pepper to taste
2 tablespoons chopped fresh oregano

Method:
Preheat oven to 200 degrees C (400 degrees F). Line a baking sheet with aluminum foil, and spray with non-stick cooking spray.

Coat a small saucepan with non-stick cooking spray. Over medium heat, cook and stir garlic until soft, about 3 minutes. Mix in white wine, honey, balsamic vinegar, mustard, and salt and pepper. Simmer, uncovered, for about 3 minutes, or until slightly thickened.

Arrange salmon fillets on foil-lined baking sheet. Brush fillets with balsamic glaze, and sprinkle with oregano.

Bake in preheated oven for 10 to 14 minutes, or until flesh flakes easily with a fork. Brush fillets with remaining glaze, and season with salt and pepper. Use a spatula to transfer fillets to serving platter, leaving the skin behind on the foil.

Serve with steamed green vegetables such as baby zucchini, asparagus and broccolini.

Nutritional breakdown: (For 150g each salmon fillet):
Calories: 289
Total Fat: 10g (2g saturated)
Total Carbs: 6.1g
Protein: 28.7g

Chicken Cacciatore:

2007-11-10T10:56:00.002+11:00

Cooking in Bulk for the week ahead!!

Ingredients:
1 tablespoon olive oil
1kg chicken mince
2kgs vegetables (I used 2 large diced onions and made up to a kilogram with chopped red capsicum and celery. Then I make up a separate kilogram of vegetables using sliced mushrooms and diced zucchini)
1 large jar pasta sauce (I use the 785g Dolmio Chunky Bolognaise - Tomato, Onion & Garlic)
1 sachet tomato paste
1 can crushed tomatoes
Crushed chilli to taste (optional)
Italian herbs to taste
2 chicken stock cubes
Salt & pepper to taste.

Method:

1. Heat oil in large pot and add the onions, red capsicum and celery. Cook until onion is soft.
2. Add chicken breast and cook through, breaking up large chunks while it is cooking (you don't have to brown chicken as it will cook through the duration of the cooking process).
3. Add the tomato paste and stir while you cook the 'raw' flavour out of it. Season with chili, herbs, salt and pepper. Add the chicken stock cubes. Add the pasta sauce and mix well.
Add the remaining vegetables.
4. Lower the heat and simmer until sauce is nice and thick. If the sauce isn't thickening, mix 2 teaspoons of gluten-free cornflour with a bit of water to make a liquid and stir through the dish until the sauce thickens.
5. Portion into 10 freezer-safe food containers and pop in the freezer!

Nutritional Breakdown:
Calories: 245
Fat: 4g (1g saturated)
Carbs: 19g
Protein: 32g

Rae's Vindaloo Chicken & Vegetable Curry

2007-11-10T10:36:00.001+11:00

Cooking in Bulk for the week ahead!!

Ingredients:
1kg minced chicken breast
2-3 diced onions (depending on size and how much you like onion!!)
1 green capsicum chopped
2kg vegetables cut into bite size (I use eggplant, zucchini, green beans, broccoli & cauliflower)
2 chicken stock cubes
cornflour
1 tablespoon olive oil
*Vindaloo Curry Paste to taste
**3 tablespoons of blackcurrant jam

Method:
1. In a HEEUWGE pot, heat oil, add the onions, green capsicum and chicken mince and cook until onions are soft and chicken is no longer raw. Keep breaking up the chicken mince as it cooks so that there are no massive lumps.
2. Add the crumbled stock cubes, curry paste, jam and stir to mix through and melt. Add enough water to cover the chicken mixture.

3. Add the vegetables, stir to mix through and put the lid on. Lower the heat and simmer until vegetables are cooked through. Keep stirring during this process to ensure they don't stick to the bottom of the pot.
4. When the vegetables are cooked, check the sauce. If it is too runny, mix about 2 teaspoons of cornflour with a bit of cold water and pour into the curry. Stir until the mixture thickens.
5. Portion out into 10 serves and pop them in the freezer.

* Add a small amount of curry to start with, you can always add more to taste later. It's easier to add to it than take away!! Not sure what the brand of my curry paste is called although I know it on sight. I buy it from the international section of Coles. Use a concentrated curry paste, not a jar of curry paste like Pataks. They are too high in calories.
** For those who are watching their sugar intake or who don't like a sweeter curry, you can leave this out. Although if you average the amount of jam over 10 meals, there really isn't that much in there.

Nutritional Breakdown:
Calories: 218
Fat: 5g (2g saturated)
Carbs: 18g
Protein: 25g

Rae's Egg White Omelette (For Kimmy)

2007-11-10T10:32:00.001+11:00

Ingredients:
4 egg whites (or half cup packaged)
1 tablespoon grated parmesan cheese
3 pieces semi-dried tomatoes (drained and sliced very finely)
1/2 tablespoon of oil (reserved from the tomatoes)
2 paper fine slices proscuitto (enough for flavour without too many calories!!)
150g vegetables (I use mushrooms, asparagus, onion and red capsicum or fresh paprika peppers)
Salt and freshly ground pepper to taste

Method:
Pre-heat griller.

Place proscuitto between 2 sheets paper kitchen towel and zap in the microwave for about a minute until they are crispy. Break up into little pieces (a bit like bacon bits).

Put egg whites into a bowl and add the semi-dried tomatoes, parmesan cheese and season with salt & pepper. Whisk to combine and set aside.

In a non-stick pan, pour the oil and fry the vegetables until they are soft. Add the egg mixture and stir quickly for a little bit so that the vegetables are all through the egg mixture and evenly distributed (but not too much or else you will have scrambled eggs instead!!

Sprinkle the crispy proscuitto bits evenly over the top of the omelette and cook on the stove top until the bottom of the omelette is set. Once it has, pop the pan under the griller until the top is brown and crispy.

Either eat then and there, or put in a container in the fridge if you are making this for breakfast on the preceding night. Then you just have to microwave it for about 2 minutes to heat through the next morning. I make up a double batch of the above as it keeps quite well for a couple of days. This means I only have to cook them every other night instead of every night.

Nutritional breakdown:
Calories: 238
Fat: 12g (3g saturated)
Carbohydrates: 11g
Protein: 23g

Lia's Tuna Pasta Bake

2007-02-18T13:36:00.006+11:00

Serves: 6 People

Ingredients
1 each red, green and yellow capsicum
375 penne pasta
olive or canola oil
1 tsp minced garlic
6 green shallots, sliced
3 finger eggplants, sliced
¼ cup balsamic vinegar
400g can tuna in brine, drained
150g low-fat cottage cheese
1 cup ultra-light sour cream (10% fat)
½ cup chopped fresh basil
freshly ground black pepper
¼ cup grated parmesan cheese

Instructions
1. Preheat grill to high.
2. Place capsicums, skin-side up, under grill and cook for 8-10 minutes or until charred and blistered. Transfer to a heatproof bowl, cover with a plate or foil and set aside for 5 minutes (this helps to loosen the skin).
3. Peel skin and slice flesh into strips.
4. Preheat oven to 180° C (350°F).
5. Cook pasta according to packet instructions, drain.
6. Meanwhile, spray a non-stick saucepan with oil and cook garlic and green shallots over medium heat for 3 minutes or until soft.
7. Add eggplant and vinegar and cook for further 3-5 minutes or until soft.
8. Combine capsicum, pasta and eggplant mixture with tuna, cottage cheese, sour cream, basil and pepper and transfer to an ovenproof dish or 4 individual dishes.
9. Sprinkle with parmesan and bake for 15 minutes or until golden brown.

Nutritional Information
Calories: 404
Carbohydrate: 48g
Protein: 31g
Fat: 9g

Australian Institute of Sport

Lia's Spicy Lamb Wraps

2007-02-10T07:49:00.003+11:00

Preparation Time: 10 minutes + 10 minutes marinating

Cooking Time: 10 minutes marinating

Serves: 4 People

Ingredients
500 g trim lamb loin
1 teaspoon minced garlic
1 teaspoon ground cinnamon
¼ teaspoon ground allspice
1 tablespoon honey
1 tablespoon lemon juice
olive or canola oil spray
4 rounds Lebanese bread
100 g low-fat hummus
2 cups shredded lettuce
200 g tabouli (purchase from deli or see below)
130 g can corn kernels, drained
2 tomatoes, halved and sliced
1 red onion, thinly sliced
1/3 cup Chilli Sauce

Tabouli
2 cups boiling water
1 cup burghul
2 spring onions, chopped
2 medium tomatoes, diced
½ cup chopped mint
2 cups chopped parsley
¼ cup lemon juice (juice of 1 lemon)ground black pepper, to taste

Instructions
1. Place lamb, garlic, spices, honey and juice in a nonmetallic bowl, toss to coat lamb, then marinate 10 minutes.
2. Spray a nonstick frying pan with oil and heat.
3. Cook lamb in 2 batches over high heat until browned and tender. Remove from pan. Allow to stand for 5 minutes before slicing thinly.
4. Place bread on a flat surface. Divide hummus between bread and spread evenly to cover the centre of the bread. Top with lettuce, tabouli, corn and tomato. Arrange lamb along centre, top with onion and roll up firmly to enclose.
5. Place wrap in a heated sandwich press and cook for 3-5 minutes or until bread is crisp. Or, grill lightly on both sides. Cut in half and drizzle with chilli sauce. Serve with salad.

Tabouli
Soak burghul in boiling water for 15 minutes. Squeeze out excess water. Combine burghul with all other ingredients. Mix well.

Nutritional Information
Calories: 601
Carbohydrate: 85g
Protein: 40g
Fat: 11g

Australian Institute of Sport

Lia's Tandoori Chicken Skewers

2006-09-10T13:49:00.003+10:00

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Serves: 4 People

Ingredients
1½ cups basmati rice
750g chicken tenderloins
200g low-fat natural yogurt
2 tsp minced garlic
1 tbsp tandoori mix
2 cherry tomatoes, finely chopped
1 lebanese cucumber, finely chopped
1 small red onion, finely chopped
2 tbsp lemon juice

Instructions
Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Meanwhile, cut each tenderloin into pieces, and thread on the skewers. Stir together the yogurt, garlic and tandoori mix until well combined then spoon or brush the mixture over the chicken. Preheat a grill or barbecue grill plate to moderately hot, and cook the skewers for 10 minutes, turning once halfway through. Combine the rice, tomato, cucumber, onion and lemon juice, and serve with the skewers.

Hint: Add a side salad for vitamins and serve with a Bakers Delight Cape Seed Roll to increase carbohydrate content.

Nutritional Information
Calories: 525
Carbohydrate: 66g
Protein: 52g
Fat: 5g

Australian Institute of Sport

Lia's Apple Crumble

2006-06-11T17:03:00.003+10:00

Seves: 5 Breakfasts

Ingredients
1 Can Ardmona Bakers Apple
50gm Sundried Sultanas
1/4 tsp Ground Cinnamon
1 Large Tub Nestle Diet Vanilla Yoghurt
100g Vanilla Protein Powder
1 Pkt Rolled Oats

Instructions
1. Preheat oven 150 degrees.
2. Place oats onto oven tray and cook for 15 minutes or until golden brown.
3. Add apples, sultanas and ground cinnamon into bowl folding ingredients together carefully.
4. Add 100gm apple mixture into a small bowl.
5. Mix yoghurt and protein powder together and layer 100gm of mixture on top of apples.
6. Layer 50gm roasted oats on top of yoghurt.

Lia's Chicken Cacciatore

2006-06-11T16:49:00.002+10:00

Ingredients
2 Skinless Lean Chicken Breasts
1 tsp Crushed Garlic
1 Chopped Brown Onion
1 Chopped Green Capsicum
2 Punnets Cherry Tomatoes
1/4 Cup Dry White Wine
1 Bay Leaf
1/4 tsp Fresh Rosemary
1/4 tsp Fresh Sweet Basil
Ground Black Pepper

Instructions
1. Heat garlic in large nonstick skillet over medium-high heat.
2. Add chicken and brown.
3. Remove chicken and set aside.
4. Add onions and capsicum to skillet and satue until tender.
5. Return chicken to skillet.
6. Add all remaining ingredients.
7. Cover and simmer over low heat for 30 minutes or until chicken is tender.
8. Remove bay leaf before searving.

Lia's Protein Pancakes With Strawberry Coulis

2006-06-10T09:16:00.003+10:00

Ingredients
1/2 Cup Gluten Free Plain Flour
1/2 Cup Vanilla Protein Powder
1/2 Cup Blended Rolled Oats
3 Tbsp Splenda
2 tsp Baking Powder
1/2 tsp Ground Cinnamon
2 tsp Natural Vanilla Extract
1/2 Cup Skim Milk
4 Egg Whites
1 Punnet Fresh Strawberries

Instructions
1. Combine plain flour, protein powder, rolled oats, splenda, baking powder, cinnamon, vanilla, milk and into a bowl.
2. Beat egg whites until light and fluffy then fold into the mixture.
3. Cut strawberries into half and setting aside half of them. With the remaining strawberries using a hand stab mixer blend until completely liquefied then pouring over cut strawberries.
4. Heat a non-stick skillet over a medium to low heat.
5. Place two tablespoons full of the batter into the skillet and cook over a low to medium heat for about three minutes then flip over and cook the other side until golden brown.
6. Serve straight away topped with fresh strawberry coulis.

Vietnamese Salad

2006-05-04T10:31:00.000+10:00

100g chicken grilled and sliced
1/2 c carrot grated
1/2 c cabbage shredded
2T mint
1T peanuts chopped
*Combine these ingredients
1 lime juiced
1tsp splenda
1tsp fish sauce
1T rice vinegar
*Combine these ingredients and stir through salad
Serves 1, yummy!!!!!
1/2 red chilli

Thai Chicken Patties

2006-04-27T17:40:00.000+10:00

500g chicken mince
1 cup wholemeal bread crumbs
1 onion diced
Dash sweet chilli sauce
Dash lime juice
Dash fish sauce

Combine all ingredients and cook in non stick fry pan. Cooks much quicker with a lid if you got one :)
Serves 5 and at a very rough guess : Carbs 10g, Protein 30g, Fat 4g

Apple Cobler

2006-04-27T11:50:00.002+10:00

1/2 cup of Oats
1/2 cup of milk
1/2 cup of water
1/2 apple
1T slivered almonds
scoop of protein powder

Cook the oats milk and water on high for 2 min, add less water if you want it thicker! Add diced apple, almonds and protein powder. This is delicious, I love eating it every morning, I would eat it all day if I could...lol

Frozen Berry Dessert

2006-04-18T22:48:00.002+10:00

Frozen Berry Dessert

Portion of low fat cottage cheese

Portion of frozen mixed berries or berries of your choice

Sweetener, honey, or stevia

Blend all together, just like frozen yoghurt

Bean Salad

2006-04-18T22:36:00.000+10:00

Bean Salad

2 cups of green beans
3 Tablespoons finely chopped red onion
1 red capsicum finely chopped
1 large Lebanese cucumber chopped
½ cup kidney beans, or brown lentils, or mixed beans, what ever you prefer

Dressing

3 tablespoons vinegar
Dijon mustard to taste
Sweetener, sugar, or stevia to taste

Method

Mix all the ingredients together and add the dressing.

Thai Salad

2006-04-18T22:20:00.001+10:00

Thai salad

I portion of lean beef cooked and finely cut
1 large lebanese cucumber thinkly sliced
½ red capsicum thinly sliced
1 medium tomato thinly sliced
Handful of mint, and a handful of coriander chopped
Handful of bean sprouts
Lettuce of your choice

Dressing.

3 Tablespoons of tamari soy sauce
3 Tablespoons of Lime juice
1 Tablespoon fish sauce
Red chillies either fresh or a good quality paste, optional and to taste
Sweetener, sugar or stevia to taste

Method.

Pour a little of the dressing over meat and marinate overnight, or sometimes I don’t even
bother with this, if I feel like the salad on the day.

Cook meat in non stick pan or George Foreman.

Mix salad together, add meat toss and cover with dressing.

Rae's Chicken, Sundried Tomato & Vegetable Frittata

2006-04-04T22:20:00.002+10:00

Igredients:
Chicken Sausages (ensure they are at least 85% chicken!!)
½ cup egg whites
6 semi dried tomato pieces (drained & sliced thinly)
100g mixed vegetables (I use onion, mushroom & asparagus)
salt & pepper to taste
1 tablespoon parmesan cheese (in the off-season!!)

Pre-heat griller.
Grill chicken sausages until cooked. Set aside.
Spray non-stick pan with olive oil spray. Add vegetables, season with salt and pepper, fry until soft.
Add semi-dried tomato pieces and your portion of chicken sausages (I use 50g and slice it into small pieces) and stir to combine.
Add egg mixture and stir to combine so the chicken and veg isn't all on the bottom, sprinkle parmesan cheese over the top if you are using some, then leave on stove until set and cooked on the bottom.
Pop under griller until set and golden brown on top.

Note: I usually always have this for breakfast - serves 1

Lia's Egyptian Lamb Salad

2006-04-02T18:40:00.003+10:00

Serves: 4 People

Marinade
2 tsp Ground Cumin
1 tsp Ground Cinnamon
4 Garlic Cloves (Crushed)
2 tsp Honey
1 tsp Freshly Ground Black Pepper
Juice From 2 Lemons
400gm Lamb Backstrap (Thinly Sliced)

Salad
4 Lebanese Cucumbers (Halved & Sliced
1 Carrot (Thinly Sliced)
1 Spring Onion (Sliced)
1 Handful Walnuts
4 Hanfuls Rocket
4 Dates (Slices)
100gm Crumbled Low-Fat Feta Cheese
Juice From 1 Lemon
2 tsp Honey
1 Tbsp Linseed Oil

Instructions
1. Combine the cumin, cinnamon, garlic, honey, pepper and lemon juice in a shallow bowl. Add the lamb and allow to marinate while you prepare the salad.
2. Combine the salad ingredientsin a bowl, except for the lemon juice, honey and oil.
3. Remove the lamb from the marinade and stir-fry over high heat in a frying pan until golden.
4. Toss the lamb with the salad, along with the lemon juice, honey and oil.

This recipe was taken from the "80/20 Diet" written by Teresa Cutter, The Healthy Chef.

Lia's Miso Soup with Rice & Silkin Tofu

2006-04-02T12:35:00.004+10:00

Serves: 2 People

Ingredients
100gm Basmati Rice
500ml Vegetable Stock
1 Tbsp Grated Fresh Ginger
1 Tbsp White Miso Paste
300gm Silkin Tofu
300gm Shitake Mushrooms (Sliced)
1 Spring Onion (Garnish)
1 Red Chilli (Sliced)

Instructions
1. Combine the rice and 375ml water in a saucepan. Bring to the boil, then reduce the heat and cover with a tight-fitting lid. Cook for 30-40 mintues, or until all the water has been absorbed. Turn off the heat and allow to sit for a further 10 minutes.
2. Combine the stock and ginger in another suacepan and heat. Mix a little of the stock with the miso paste to dissolve it and then add the paste to the rest of the liquid. Add the shitake mushrooms. Do not let it boil. Check for taste and add more miso if necessary. Divide the warm rice and sliced tofu between two serving bowls. Spoon over the hot miso stock. Garnish with the spring onion and chilli, if using and serve.

Miso is a fermented soya bean paste available from the Asian and health food sections in your supermarket. For this recipe use shiro miso, which is a mild-tasting white miso paste made from rice and soya beans. It can also be used to flavour soups, stews, sauces and dressings.

Other ingredients can be added to the stock, such as vegetables like bok choy (pak choy), english spinach, sweet corn and mushrooms. You can also add 1 Tbsp wakame seaweed. It needs to simmer for 3 minutes before serving.

This recipe was taken from the "80/20 Diet" written by Teresa Cutter, The Healthy Chef.

Lia's Bruschetta with Soft Poached Egg & Tomato

2006-04-02T09:42:00.003+10:00

Serves: 1 Person

Ingredients
1 Roma Tomato (Peeled & Chopped)
1 Tbsp Fresh Basil (Chopped)
1 Garlic Clove
1 Slice Toast (Your Choice)
1 Organic Egg

Instructions
1. Combine the chopped tomato, basil and a little freshly groud black pepper in a bowl, setting aside.
2. Toast bread then rub with garlic clove.
3. Boil a small saucepan of water and add a splash of vinegar.
4. Reduce heat, crack egg into pan and simmer for approximately three minutes, or until egg is softly poached.
5. Remove egg with a slotted spoon.
6. Top toast with the tomato mixture, then egg.
7. Season with freshly ground black pepper.
8. Bon appetite!

This recipe was taken from the "80/20 Diet" written by Teresa Cutter, The Healthy Chef.

Chicken (or Turkey) Meatloaf

2006-04-01T20:15:00.000+11:00

Ingredients:
2 chicken breasts (or equivalent turkey breast)
10 semi-dried tomato pieces

2 cloves garlic (crushed)

chopped parsley (about 1/2-1 cup)
1/2 cup egg whites
1 onion finely diced
1/2 packet french onion soup
1 tablespoon worsterschire sauce
½ cup canned crushed tomato
1 teaspoon ground sage
50g tomato paste

Water

Preheat oven to 200c.
Mix the tomato paste with some water until it is a pouring consistency, but not too runny.
Put chicken (or turkey), semi-dried tomatoes, garlic and parsley in a food processor & process until minced & tomatoes right through mixture. Put into bowl.
Mix in rest of the ingredients, except for the tomato paste & water mixture, really well.
Line loaf pan with baking paper & then press mixture in. Pour the tomato paste mix over the top.
Pop into oven for 40-50 minutes until cooked through. If the tomato paste starts getting too brown on top, cover with cooking foil.

Note: This can be kept in the fridge and the amount required sliced off as you need it (I use 50g for snacks and 100g for meals).

Lia's Chinese Chicken Salad

2006-03-29T18:59:00.003+11:00

Ingredients
2 Lean Chicken Breasts

Marinade
1 Tbsp Chinese Black Vinegar
1 tsp Hoi Sin Sauce
1 tsp Tomato Sauce
1 tsp Soy Sauce
1 tsp Crushed Ginger
1 tsp Crushed Garlic
1 tsp Crushed Chilli

Salad
Iceberg Lettuce
Celery Sticks
Continental Cucumber
Red Onion

Salad Dressing
Soy Sauce
Rice Wine Vinegar

Garnish
Fried Shallots

Instructions
1. Add marinade ingredients together
2. Slice chicken into bite size pieces and add to marinade
3. Cook chicken in a non-stop skillet
4. Rest chicken
5. Cut salad and toss into bowl
6. Drizzle salad with desired amount of soy sauce and rice wine vinegar
7. Garnish with fried shallots
8. Enjoy with chop sticks! :o)

Easy Strawberry Smoothie

2006-03-29T16:50:00.002+11:00

Ingredients

1 cup nonfat plain yogurt

1/4 cup fat-free milk

6 tablespoons Equal®Spoonful*

3 cups frozen unsweetened whole strawberries

1 cup ice cubes

* May substitute 9 packets Equal sweetener

Preparation

Combine yogurt, milk and Equal® in blender or food processor; cover.

With blender running, add berries, a few at a time, through opening in lid.

Process until smooth.
Add ice cubes, one at a time, through opening in lid, blending until slushy.

Pour into glasses.

Serve immediately.

Makes 4 servings

Nutritional Information per serving

Calories-80
Protein-5 g
Carbohydrates-16 g
Fat-0 g
Cholesterol-2 mg
Sodium-60 mg

Food Exchange:
1/2 milk, 1/2 fruit

Rae's Favorite Salad

2006-03-26T14:41:00.001+11:00

Ingredients:
200g-300g of the following vegetables:
mixed rocket lettuce & baby spinach leaves
baby grape tomatoes
continental cucumber
white salad onion
¼ avocado
5 olives (sliced)
5 semi-dried tomato pieces (sliced finely)
fresh herbs (*see note)

Mix salad together.

You can either have the above salad as a side dish to a piece of fish, steak, chicken, etc. or my favourite is addig 100g of the chicken from Rae's Favourite Chicken Marinade recipe and stirring. If I add this chicken, then I don't add any sauce of any other kind. The marinade is enough dressing.

Note: You can change the flavour up a bit by different herbs and sauces. eg:

Asian flavoured salad - add chopped fresh coriander (about 1/4 cup) and a splash of soy sauce.
Italian flavoured salad - add chopped fresh basil (about 3-4 large leaves) and a splash of balsamic vinegar.

Rae's Favourite Chicken Marinade

2006-03-26T14:32:00.000+11:00

Ingredients:
1 bottle Masterfoods Soy, Honey & Garlic Marinade

Dried Chili Flakes to taste (I use 1-2 tablespoons)

2 chicken breasts, cubed into bite sized pieces

Sesame Oil

Masterfoods Thai Seasoning

Put chicken pieces into a bowl.
Cover with 1/3 - 1/2 the bottle of marinade and add the chili flakes to taste.
Stir well and put covered into the fridge preferably for about 24 hours.
Heat about a tablespoon sesame oil in a hot wok until smoking. Add the chicken and Masterfoods Thai seasoning (I use about a tablespoon).
Stirfry until chicken is cooked.

Once the chicken has been cooked, I either put it warm into a salad, or into a covered container in the fridge. I then just portion out the chicken, usually into salads as I need it. I find that the marinade left on the chicken makes a rather tasty salad dressing when you stir the chicken through the salad.

Chicken, Asparagus & Broccoli Stir-fry

2006-03-18T17:33:00.000+11:00

Ingredients
1 tablespoon sesame oil, divided into 2

2 garlic cloves, crushed

200g 1 1/2-inch pieces asparagus and small broccoli florets

4 tablespoons low-salt chicken broth

115 - 150g skinless boneless chicken breast, thinly sliced crosswise

4 large spring (green) onions, chopped

2 tablespoons hoisin sauce

1 tablespoon oyster sauce

Heat 1/2 tablespoon oil in large nonstick wok over medium-high heat. Add garlic and stir 30 seconds. Add asparagus, broccoli, and 3 tablespoons broth. Cover and cook until vegetables are crisp-tender, about 3 minutes. Transfer vegetables to bowl.
Add remaining 1/2 tablespoon oil to skillet. Sprinkle chicken with salt and pepper; add chicken and green onions to skillet. Stir-fry until chicken is just cooked through, about 3 minutes. Mix in hoisin sauce, oyster sauce, vegetables, and remaining 1 tablespoon of broth. Toss until heated through and sauce coats evenly, about 1 minute. Season to taste with salt and pepper. Transfer to bowl and eat!!

Serves 1

Italian Chicken Patties

2006-03-16T09:09:00.000+11:00

Ingredients
500g chicken breast
1 cup tightly packed fresh basil
2-3 teaspoons crushed garlic (or 2-3 cloves)
2 teaspoons dried chili flakes (optional)
2 teaspoons dried Italian herbs
15-20 chopped semi-dried tomato pieces
salt & pepper to taste

Drop all ingredients into a food processor and blend until combined.
Spray a non-stick pan with olive oil spray, shape spoonfuls of chicken mixture into balls, drop into the pan and flatten into patties. Be careful to ensure that the patties are cooked through.

These are nice with salads, or in a wholemeal roll if you are eating carbs.

Apple & Raspberry Crumble

2006-03-14T15:41:00.002+11:00

800g can pie apple
1 cup frozen raspberries

Crumble
4 Weet-Bix, lightly crushed
1/2 cup rolled oats
1/3 cup chopped macadamia nuts
1 tablespoon brown sugar
2 tablespoons macadamia nut oil or canola oil.

Method

Combine apples and berries and place in a casserole dish.

Combine crumble ingredients and sprinkle over fruit.

Bake in a moderate oven, 180°C, for 30 minutes or until lightly browned.

Serve immediately with low-fat ice cream or custard.

Nutritional Information

Serves 6 Below is per serve
Calories: 180
Protein: 3gm
Carbohydrates: 27gm
Fat: 7gm

Lia's Homemade Muesli

2006-03-13T13:56:00.004+11:00

Ingredients

Puffed Wheat
Wheat Flakes
Rolled Oats
LSA Mix
Sundried Sultanas
Dried Apple

Nutritional Information
100gm Organic Muesli & 200ml Physical No-Fat Milk
Calories: 464
Protein: 21g
Carbohydrates: 71g
Fat: 10g

Lia's Vietnamese Chicken Salad

2006-03-13T13:49:00.003+11:00

Ingredients
Asian Rice Noodles
Thinly Sliced Iceberg Lettuce
Sliced Continental Cucumber
Julienne Carrot
Bean Sprouts
Chopped Celery
Chopped Fresh Mint Leaves
Lean Chicken Breast Strips

Salad Dressing
Fresh Lemon Juice
Fish Sauce
Palm Sugar or Splenda Granules
Sliced Fresh Chilli

Garnish
Chopped Peanuts
Fried Shallotts
Fried Garlic
And enjoy! :o)

Lia's Egg White Omlette

2006-03-13T13:35:00.005+11:00

Ingredients
1 x Egg Yolk
2 x Egg White
Sea Salt Flakes & Ground Black Pepper (To Taste)
25gm Garlic Chives
25gm Brown Onion
25gm Red Capsicum
25gm Shitake Mushrooms<

Instructions
1. Combine and beat eggs, salt and pepper.
2. Cook remaining ingredients in the skillet.
3. Pour eggs over ingredients.
4. Allow to cook through.
5. Fold omlette in half.

Lia's Breakfast Smoothie

2006-03-09T19:40:00.007+11:00

Ingredients
100ml Water
100ml No-Fat Milk
1 Shot Espresso Coffee
50gm Rolled Oats
1 Tbsp LSA Mix
1 Tbsp Splenda Granules
50gm Sliced Banana

Method
Place all ingredients into smoothie container
Cover with glad wrap
Leave in fridge overnight for flavours to infuse
Blend with a stabmixer
And enjoy! :o)

Nutritional Information
Calories: 331
Protein: 13g
Carbs: 50g
Fat: 8g