Archive for November, 2011

Tasty Turkey Burgers

November 26th, 2011 Rose
: Tasty Turkey Burgers

  1. 500g turkey mince
  2. 1 large onion coarsely grated
  3. 1 clove garlic finely chopped
  4. 1 teaspoon oregano
  5. 1 teaspoon dried basil
  6. 1 egg
  7. Salt and black pepper
  8. Plain fat free yoghurt to serve

  1. Before you start cooking, light your barbeque and wait until the flames have died down and/or the coals are white.
  2. Place the turkey mince in a bowl and mix together with the coarsely grated onion and finely chopped garlic, add the herbs and season with the salt and pepper.
  3. Beat the egg in a bowl and mix into the turkey, onion and herb mixture.
  4. Make burger patties by taking a handful of the mixture, roll it into a ball in the palm of your hand, and squash it flat to make a burger about 2cm thick.
  5. Once you’ve made all your burgers, place these on the pre-heated barbeque and cook for about 20 – 25 minutes or until heated through.
  6. Serve with plain yoghurt.

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Chicken with Mustard

November 26th, 2011 Rose
: Chicken with Mustard

  1. 8 skinless chicken thighs
  2. 115g (4oz) Dijon mustard
  3. 1 teaspoon thyme
  4. 1 teaspoon vegetable oil
  5. 175g (6oz) non-fat yoghurt or fromage frais
  6. Salt and black pepper
  7. Gherkin/Pickle slices to serve

  1. In a bowl, mix together the chicken, mustard and thyme, so the chicken is nicely coated.
  2. Lay a sheet of foil over a large baking tray, then place the chicken on the foil.
  3. Lay another sheet of foil over the first, and fold over the edges tightly to make a pouch. This will need to be placed in the oven for 45-60 minutes.
  4. Just before the chicken has finished cooking, you can prepare the sauce by mixing together the oil with the yoghurt or fromage frais, and add a sprinkling of salt and black pepper.
  5. Once the chicken has cooked, remove the foil and pour over the sauce. Serve with slices of pickles or gherkins.

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Green Bean Casserole

November 26th, 2011 Rose
: Green Bean Casserole

  1. 1/2 small onion, sliced
  2. 1 lb fresh green beans, trimmed and boiled for about 10 minutes
  3. 1 cup skim milk
  4. 1 t cornstarch mixed with 1 T water
  5. 1/2 cup fat free cheddar, shredded plus 2
  6. tablespoons for topping
  7. 1/4 cup Real Bacon Bits
  8. Pinch of nutmeg

  1. Saute the onion until soft, whisk the milk over medium heat until warm and add the cornstarch mixture whisking continuously until the sauce thickens, about 3-5 minutes.
  2. Add the cheese and whisk until mixed in. Remove from heat and add in the bacon, nutmeg and green beans.
  3. Mix well and season with salt and pepper. Top with the cheddar and bake, uncovered, at 350 for 35-40 minutes. Let set for 10 minutes before serving.

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Veggie Omelette

November 26th, 2011 Rose
: Veggie Omlette

  1. 3 eggs (1 yolk, 2 whites)
  2. 1 chicken breast (diced small)
  3. 1 Bacon piece diced
  4. 1/2 onion diced
  5. 1 tablespoon Capsicum diced
  6. 1 tablespoon mushrooms diced
  7. 1 tablespoon asparagus diced
  8. 1 tablespoon green beans diced
  9. half a carrot diced
  10. 2 tablespoons tomato diced
  11. Mixed herbs, and garlic
  12. Milk
  13. 1 tablespoon of Low fat cheese

  1. Add your chicken & onion to a hot pan and brown.
  2. Add in your bacon cook for another 1 minute.
  3. Now add all of your veggies and stir fry for a few minutes.
  4. Place your eggs into a small bowl with the herbs and a dash of milk, beat till combined.
  5. Put frying pan on low heat.
  6. Pour egg mixture over the chicken, bacon and veggies, place a lid (if you have one) over the pan.
  7. Cook slowly for 5-8 minutes.
  8. Sprinkle the cheese on top of the omelet.
  9. Place the whole pan under your oven grill to brown the top of the omelet.

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Pepper Steak Sauce

November 26th, 2011 Rose
: Pepper Steak Sauce

  1. 2 cloves of garlic crushed
  2. 1 teaspoon of coarse ground black pepper
  3. 1 cup beef stock
  4. 125g pf Philadelphia extra light cream cheese
  5. 1 tea spoon of sweetener
  6. 3 button mushrooms sliced thin (optional for your Protein & Vegetable day)

  1. Heat a non-stick fry pan over a high heat.
  2. Cook the steaks for 3 mins each side, remove from the pan, wrap in foil and keep warm.
  3. Using a small saucepan heat a small amount of water and cook the mushrooms till soft.
  4. Add the garlic and pepper and sauté for 1 minute.
  5. Poor in the beef stock and simmer until reduced by a third.
  6. Whisk in the philly and sweetener and simmer until thickened.
  7. Poor over your steak, serve immediately.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

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Asian Salad

November 26th, 2011 Rose
: Asian Salad

  1. Your choice of salad
  2. 1 beef steak
  3. 1 tablespoon soya sauce
  4. 1 teaspoon of sweetener
  5. 1 tea spoon of mixed herbs

  1. Mix the soya sauce, sweetener, mixed herbs in a small bowl.
  2. Place the beef in the bowl and let it marinade.
  3. Sliced up your salad and place in a new clean bowl.
  4. Heat a non stick pan.
  5. Add the steak to the pan and cook 4 mins each side.
  6. Remove steak from pan and let rest for a few minutes.
  7. Slice beef thinly and add to the top of the salad.
  8. Top with a sprinkle of sesame seeds.

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Stuffed Chicken Breast

November 26th, 2011 Rose
: Stuffed Chicken Breast

  1. 1 large chicken breast
  2. 1 tablespoon philadelphia cream cheese
  3. 1 tea spoon garlic powder
  4. Salt
  5. mixed herbs
  6. 1 bacon piece

  1. Preheat your oven to 200C.
  2. In a small frying pan cook your bacon, remove and dice into small pieces/
  3. Place the cream cheese, bacon, salt, herbs and garlic in a small bowl and mix together.
  4. Slice the chicken breasts along the middle creating a “pocket”, be careful not to cut all the way through.
  5. Spoon in your mixture.
  6. Close the pocket with your fingers and secure with a toothpick.
  7. Reheat your pan and sear your chicken breast until brown on both sides.
  8. Now wrap your chicken in foil and place in the oven for 20 minutes.
  9. Check your chicken is cooked through (not pink) and serve immediately.

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Oatbran Porridge

November 26th, 2011 Rose
: Oatbran Porridge

  1. 2 table spoons of oatbran
  2. Dash of milk
  3. Water
  4. Sweetener

  1. Scoop 2 table spoons of oatbran into a microwave safe bowl.
  2. Add a small amount of tap water so the oatbran is covered, give it a stir with a spoon.
  3. Put bowl in the microwave and cook for 1 minute.
  4. Take the bowl out, the oatbran should have absorbed all of the water.
  5. Now add a dash of milk, (not too much or it will be runny).
  6. Stir the milk and put the bowl back in the microwave for another 30 seconds.
  7. Check you are happy with the thickness of the porridge, if too runny cook for another 30 seconds.
  8. Now sprinkle with sweetener and enjoy.

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Herb Omelete

November 26th, 2011 Rose
: Herb Omelete

  1. 4 eggs, keep 1 yolk and use the 3 egg whites
  2. 2 tablespoons of skim milk
  3. Mixed Italian herbs, salt and pepper

  1. Mix all ingredients in a bowl and whisk with a egg beater until all one colour.
  2. Pour into a lightly oiled hot pan.
  3. Reduce heat, flip once omelet is firm.

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Tropical Spice Rabbit Stew

November 26th, 2011 Rose
: Tropical Spice Rabbit Stew

  1. 1 Rabbit cut into pieces
  2. 3 onions
  3. 3 cloves of garlic
  4. 1 fresh bunch of parsley
  5. 1 fresh bunch of Coriander
  6. ½ tsp Cumin Powder
  7. 1 Cinnamon Stick
  8. 1 tsp powdered Saffron or 3-4 Saffron Threads
  9. 2 tsp freshly grated Ginger
  10. 3 slices of pickled Lemon Peel
  11. Salt & Pepper

  1. In a non stick saucepan, brown the rabbit pieces & remove from the pan and set aside.
  2. In the same saucepan, cook the onions & garlic together with the spices.
  3. Cook until the onions and garlic have turned transparent then add the rabbit together with 1 L of boiling water.
  4. Leave to cook for 35 minutes, gently bubbling.
  5. Add the lemon peel and chopped fresh herbs, cook for a further 15 minutes & serve.

Preparation time: 10 minute(s)

Cooking time: 40 minute(s)

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