Phase 2 – Weigh Less With Jess

26 Apr

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

By Jess Arroyo Chicken, Phase 2, Recipe

15 Apr

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

By Jess Arroyo Phase 2, Recipe, Vegetarian

12 Apr

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

By Jess Arroyo Dressings, Dressings, Phase 2, Phase 3, Recipe

05 Apr

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

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By Jess Arroyo Phase 2, Recipe, Sauces, Sauces

21 Mar

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 ( add 1 vegetable).

By Jess Arroyo

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By Jess Arroyo Chicken, Phase 2, Recipe

12 Mar

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

By Jess Arroyo Drinks, Drinks, Phase 2, Phase 3, Recipe

09 Mar

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 soup after all.
Add even more water because you decide to add the veg.
Add cabbage and asparagus.
Hunt around like a crazy to find the lid to the frypan.
After about 5 mins, when asparagus looks al-dente, serve in clever bowl/cup.

Viola. Awesomeness.

Serves 1

By the hilarious Jess Hunter

By Jess Arroyo Phase 2, Recipe, Seafood

09 Mar

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, until leek softens.
Gradually stir in reserved poaching liquid, cream; cook, stirring, until mixture boils and thickens.
Stir in chicken and mustard.
Cool 10 minutes.

Preheat oven to 180

Spoon chicken mixture into dish and cover with chickpea flatbread, trim to fit dish.
Cut two small slits in top of pastry.
Bake 20 minutes or until browned lightly.

CHICKPEA FLATBREAD METHOD

Put chickpea flour into a bowl and add just a little amount of water to form a sticky dough.
Sprinkle chia seed on to bench and put dough on top to knead a little and roll out flat.
Bake in oven on rack 180′ for about 30 min or till it has turned golden and has air bubbles.

You can also add 1/2 cup of cabbage that was boiled in chicken stock and then pureeing this made the pie creamy and thicker.

Serves 1

By Rebecca McGrath

By Jess Arroyo Chicken, Phase 2, Recipe

23 Feb

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

By Jess Arroyo Dressings, Phase 2, Recipe, Sauces

15 Feb

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, cherry tomatoes and small dollops of cottage cheese.
Bake in preheated oven 180°c for approx 10mins.

You can use whatever approved toppings you like.
Forgo the meat to make a vegetarian version and add a chopped boiled egg for the extra protein.
Sprinkle the whole pizza with frajita seasoning.

Makes 1 serving

By Laura Waldhuter

By Jess Arroyo Phase 2, Recipe, Vegetarian