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CHICKEN AND ASPARAGUS LEMON STIR FRY – PHASE 2

INGREDIENTS 1 kilo skinless chicken breast cut into 1 inch cubes salt to taste 1/2 cup reduced-sodium chicken broth (made with water and chicken stock) 2 tablespoons reduced-sodium soy sauce (or Tamari for Gluten Free) 2 tablespoons water Divided 1 bunch asparagus, ends trimmed, cut into 2-inch pieces 6 cloves garlic, chopped 1 tbsp fresh ginger 3 tablespoons fresh lemon juice fresh black pepper, to taste DIRECTIONS Step 1: Lightly season the chicken with salt. Step 2: In a small bowl, combine chicken broth and soy sauce. Step 3: Heat a large non-stick wok over medium-high heat, add water, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes. Add the garlic...

GUILT FREE CHICKEN PASTA – PHASE 2

INGREDIENTS 100g chicken breast 8 cherry tomatoes - cut in half 1/2 red onion - sliced 1 cup baby spinach 1 tsp garlic 1/2 cup chicken stock 1 tbsp cream (optional. This would replace your milk allowance for the day) 100g slendier noodles (other names Konjac Noodles, Miracle Noodles, Shirataki, Konnyaku noodles) Salt and pepper - to taste DIRECTIONS Step 1: In a pan cook chicken, onion, garlic, salt and pepper. Step 2: Add stock and simmer for 5 mins. Step 3: Add cream (optional) and simmer 2 mins. Step 4: Add cherry tomatoes and noodles and cook until noodles are hot. Step 5: Add baby spinach until wilted. Serves one - By Mel Wishart

EASY LAMB SHANKS – PHASE 1

INGREDIENTS 8 Lamb Shanks, french-trimmed with end of bone exposed Salt and Pepper Oil, for cooking 4 cloves Garlic, crushed 2 medium Onions, finely diced 3 medium Carrots, finely diced 2 sticks Celery, finely diced 1 cup Red Wine 400 g can Tomatoes, chopped 1/4 cup Tomato Paste 1 tbsp Lemon Zest 1 cup Chicken Stock, hot 1 tbsp Thyme, finely chopped DIRECTIONS Salt and pepper lamb shanks, then brown in a heavy-based pan in small amount of oil. Remove and set aside. Fry off garlic and onions, carrots and celery. Add red wine, canned tomatoes, tomato paste and lemon zest. Return shanks to pan. Pour on enough hot stock to just cover shanks. Add thyme. Bring to the...

BACON AND EGG TARTLETS – PHASE 1

INGREDIENTS 1 quantity short crust pastry 1/2 cup (50g) finely grated Parmesan 1 tablespoon vegetable oil 200g bacon, cut into 3mm strips width ways 100g English spinach leaves, washed 2 tablespoons thin cream 6 eggs 1/2 teaspoon smoked paprika DIRECTIONS Step 1 Make 1 quantity short crust pastry adding parmesan to the flour and butter in step 1. Step 2 Heat oil in a medium non-stick frying pan over high heat. Add bacon and cook, stirring, for 5-6 minutes or until golden. Drain on paper towel. Step 3 Cook spinach in salted boiling water for 20 seconds or until it wilts. Refresh in iced water. Drain, then wrap in a clean tea towel and...

CLASSIC BACON AND EGGS ON TURKISH TOAST – PHASE 1

INGREDIENTS Eggs (2-3) Lean bacon (I used weight watchers) 2-3 roma tomato sliced Turkish bread DIRECTIONS Fry up some bacon and keep warm. Mean time, fry eggs till cooked but egg has not set. Toast bread. Arrange bread with tomato, bacon and egg. Squeeze some bbq sauce over it. Dig in! Serves 1 - By Jess Arroyo