Phase 2 – Weigh Less With Jess

CHICKEN AND ZUCCHINI NOODLE SOUP – PHASE 2

INGREDIENTS 100 grams cooked chicken breast Gluten free Tamari sauce 2 x zucchini noddles spiraled Handful of leek 1 x bunch of coriander 1 x cup of baby spinach Hot water Salt and pepper to taste DIRECTIONS Crush 1 clove of garlic and ginger into a bowl Add splash of gluten free Tamari sauce Add 100 grams of cooked chicken Add zucchini noodles (made with a spiralizer) Add handful of leek Add coriander to your desire Add baby spinach Boil the kettle and pour over the top Serves 1 By Samantha Ruperto

April 26, 2016 By Jess Arroyo Chicken, Phase 2, Recipe

ZUCCHINI SLICE – PHASE 2

INGREDIENTS 6 whole eggs 2 large zucchini diced 4 shallots Dried coriander DIRECTIONS Mix altogether pour into a lined baking dish cook on 180 deg for 15 to 20 mins. Serves approx 3. Freeze and use again for meals when you don’t have time to cook. By Michelle Grey

April 15, 2016 By Jess Arroyo Phase 2, Recipe, Vegetarian

COTTAGE CHEESE AND APPLE CIDER VINEGAR – PHASE 2 AND 3

INGREDIENTS 1 tablespoon of cottage cheese 1 teaspoon of mustard powder 1 tablespoon of minced garlic 1 teaspoon minced ginger Sprinkle of salt 1 tablespoon of apple cider vinegar Splash of water DIRECTIONS Mix all ingredients together and serve as a dressing over meat / chicken or salad. Approx 1 serve By Rebecca Davidson

April 12, 2016 By Jess Arroyo Dressings, Dressings, Phase 2, Phase 3, Recipe

PASTA SAUCE / BOLOGNESE – PHASE 2 AND 3

INGREDIENTS 80 grams – Tomato Paste 3 Tablespoons – Apple Cider Vinegar 1 Tablespoon – Lemon Juice 1/4 teaspoon – Celery Salt 1/2 teaspoon – Paprika 1/4 teaspoon – Mustard Powder 1/4 teaspoon – Onion Powder 1/4 teaspoon – Garlic Powder Tiny Pinch – Nutmeg Tiny Pinch – Clove Stevia to taste DIRECTIONS Dissolve spices in the vinegar and lemon juice. Then add the Tomato Paste and mix thoroughly. If needed: Add additional lemon juice, vinegar, or a little bit of water until it reaches your desired thickness. By Jess Arroyo <

April 5, 2016 By Jess Arroyo Phase 2, Recipe, Sauces, Sauces

SPICY THAI CHICKEN AND CUCUMBER SALAD – PHASE 2

INGREDIENTS 200 grams chicken breast fillets 1 whole cucumber cut julienne style 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 2 tablespoons vegetable broth (optional) 1 tablespoon chopped green onion 1 clove of garlic crushed and minced 1 basil leaf rolled and sliced 1 teaspoon cilantro/coriander leaves chopped 1/8 teaspoon red chili flakes Salt and pepper to taste Stevia to taste DIRECTIONS Chop up chicken breast fillets. Cook separately by baking in oven for 30 mins. When cooked, set aside. Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic, onion, fresh herbs and chili flakes. Add chicken. Mix in cucumbers and coat thoroughly with spice mixture. Allow to marinate for 10 minutes or overnight. Makes 1-2 servings [...]

March 21, 2016 By Jess Arroyo Chicken, Phase 2, Recipe

STRAWBERRY MINT DRINK – PHASE 2 AND 3

INGREDIENTS 1/2 Lime (cut into wedges) 5 Strawberries 10 Mint leaves 1tsp of stevia 2 ice cubes 1 cup mineral water DIRECTIONS Dice all strawberries. Blend all ingredients together in the mineral water. Serve chilled or at desired temperature. Serves 1 (as a fruit serving) By Praphaphan Nammoh

March 12, 2016 By Jess Arroyo Drinks, Drinks, Phase 2, Phase 3, Recipe

FISH SOUP – PHASE 2

INGREDIENTS 100gm white fish 3 small organic garlic cloves finely chopped 1 ginger nub finely chopped 1/2 red chili chopped 1/2 lime squeezed 1/2 massel chicken cube 1 cup fresh asparagus 1 cup chopped cabbage Water DIRECTIONS Throw the ginger, chili and garlic on fish in a bowl, squeeze lime on, flip over a bit to marinate while preparing by chopping the asparagus and cabbage. Toss your fish and the marinade into a smallish to medium frypan. Cook until the fish looks almost done. Add 1/2 stock cube and 1/2 cup water. In theory you’re thinking a sauce might work. Stir. Add more water because you underestimated the stock cube and you decide that this should be a [...]

March 9, 2016 By Jess Arroyo Phase 2, Recipe, Seafood

CHICKEN AND CHIA PIE – PHASE 2

INGREDIENTS 1 cups chicken stock 60 g chicken breast fillets 1/2 stalks celery, trimmed, finely chopped 1/2 tsp fresh thyme leaves 1 tbsp cream (dairy allowance for the day) 1 tsp wholegrain mustard Chickpea flatbread (see directions how to make below) 20 grams chickpea flour 2 tablespoon chia seeds (ground up) water DIRECTIONS Bring stock to the boil in a medium saucepan. Add chicken; return to the boil. Reduce heat and simmer, covered, about 10 minutes or until chicken is cooked. Remove from heat and stand chicken in poaching liquid 10 minutes. Remove chicken and chop coarsely. Reserve 1/3 cup of the poaching liquid; keep remainder for another use. In a medium saucepan, cook leek and celery, stirring, [...]

March 9, 2016 By Jess Arroyo Chicken, Phase 2, Recipe

TACO SEASONING – PHASE 2 AND 3

INGREDIENTS 2 Tbsp. chili powder 1 tsp. cumin 1 tsp. coriander 1 tsp. garlic 1/2 tsp. oregano Cayenne powder to taste DIRECTIONS Mix together all ingredients, make as mild or as hot as you like!By Various customers on the WLWJ program

February 23, 2016 By Jess Arroyo Dressings, Phase 2, Recipe, Sauces

CHICKPEA PIZZA – PHASE 2

INGREDIENTS INGREDIENTS FOR BASE: 40grams dried chickpeas (this is your protein serve) Water INGREDIENTS FOR TOPPINGS: Approved stevia based Bbq sauce Fajita seasoning Spinach 2 Cherry tomatoes 1 tbsp finely chopped onion 20grams cottage cheese (this is an extra little bit of serving of protein so this would be classed as going over your protein quota for the day) DIRECTIONS Blend chickpeas to a flour. Add water (10-20g at a time) and mix to a pancake batter consistency. Cook in a hot, non stick frying pan. Flip when the topside starts to look dry. Place base on a pizza tray. Add 2 tsp BBQ sauce and spread over base. Top with shredded baby spinach, chicken/beef, chopped onion, [...]

February 15, 2016 By Jess Arroyo Phase 2, Recipe, Vegetarian