SAN CHOY BOW (CHICKEN BEEF OR VEAL) – PHASE 2

INGREDIENTS069b35c1e99068814833f16082f026d3

500 g Chicken mince (Veal or Beef) very lean
4-6 Tbsp of water
3 Tbsp. Tamari sauce (Chang’s, Fountain, Ayam)
3 Tbsp. Fish sauce gluten free (Chang’s)
1 tsp. Ginger, grated
2 Garlic cloves, minced
½ cup fresh chopped coriander
3 cups Iceberg lettuce'(keep 3 small leaves shred the rest finely) OR 2 cups Cabbage

DIRECTIONS

Mix tamari and fish sauce in a jug.
Stir fry the mince until half-browned.
Mix chicken mince with water until absorbed. (this will help soften the proteins in the meat and improve the finished. (texture)
Add ginger, garlic, coriander, tamari and fish sauce.
Continue simmering to reduce sauce. (Divide into 5 portions) freezes well.
Fill 3 small lettuce cups with shredded lettuce divide the single portion of meat over the lettuce.

Serves 5

By Jess Arroyo

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BEEF BURGER WITH FRESHLY CHOPPED PARSLEY – PHASE 2

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INGREDIENTS

FOR THE PATTY:
Fresh beef mince 100 grams
1 tspn freshly chopped garlic
1 tspn freshly chopped ginger
1 tspn of fresh lemon juice
Salt as per taste
1 tbspn full Tandoori / tikka masala
Lemon juice
1tspn apple cider vinegar
Freshly chopped parsley (a handful)

DIRECTIONS

Heat a nonstick pan on a slow heat.
Mix all the ingredients with beef mince.
Mix very well and make a shape of the round patty.
Add it on the non stick pan.
Cover and cook on slow heat until tender and cooked.
Add a handful of fresh parsely to the plate
Add the patty on top.
Drizzle lemon juice with few drops of apple cider vinegar.

Serves 1

By Wajeha Ghafar

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MEXICAN CHICKEN OR BEEF SOUP – PHASE 2

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100g cooked chicken, shredded into bite-sized pieces
3-4 cloves minced garlic
1 t cumin 1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don’t want it as spicy)
diced tomato – you can use canned tomato
2-3 cups homemade chicken broth
1/4 c fresh chopped coriander (optional)

DIRECTIONS

Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in coriander, and simmer for 5 minutes more.
Use beef as an alternative.

Serves 1

By Jess Arroyo

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CINNAMON CHICKEN OR BEEF CURRY SOUP – PHASE 2

INGREDIENTSsoup

100 grams chicken – cubed
diced onion (allowed amount)
2 cups broth made from chicken stock
3 cloves minced garlic
1/2 t curry powder
1/4 t cinnamon
1/4 t pumpkin pie spice
salt/black pepper to taste

DIRECTIONS

In saucepan, combine all ingredients.
Bring to a boil.
Reduce heat, cover, and simmer 45 mins.
Use beef as a protein alternative.

Serves 1

By Jess Arroyo

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SLOW COOKED BEEF BRISKET – PHASE 2 & 3

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INGREDIENTS

Beef brisket – fat removed cut into big chunks
4 cloves garlic
1 tablespoon cumin
Pinch paprika
Pinch cayenne pepper
1/4 cup apple cider vinegar
1/2 tin chopped tomatoes
1/4 cup beef stock
Salt to taste
2 bay leaves
2 tablespoons tomato paste
1 tablespoon stevia
1 chopped onion

DIRECTIONS

In cooker sear beef garlic and onions.
Turn cooker to slow mode and add all remaining ingredients.
Mix to combine.
Cover the slow cooker for 9 hours.
When time is up lift lid and turn to sear mode again for approx 10 mins to allow remaining juices to evaporate.

Serve with salad or lettuce cups for Phase 2.
Serve with cauliflower rice for Phase 3.

By Helen Wu

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INDIAN STYLE BEEF CURRY – PHASE 2

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500g lean beef mince
2 medium onions
1tsp ginger
1tsp garlic
1tsp chilli powder
1tsp coriander powder
1tsp turmeric
1tsp salt
2Tblsp yoghurt
2-3 chopped tomatoes
1tsp garam masala

DIRECTIONS

Heat a pan and dry fry onions until soft.
Add mince, garlic and ginger. Cook over a medium heat until moisture from meat is dried up.
Add all spices and 3Tblsp water. Stir and cook for 2 minutes.
Add tomatoes and yoghurt and continue to cook for approx 10mins.
Add garam masala. Stir in and serve.

Serve with any of the allowed veg or salad. Slendier noodles if desired.

Approximately 5 servings

By Mel Wishart

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STEAK DIANE WITH WILTED SPINACH AND ONION – PHASE 2

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100g lean steak – cooked to your liking.
1 cup spinach
1 small onion – sliced
In a pan dry fry onions.
When starting to become tender, add spinach.
Cook until wilted.
Add a little water if necessary.

DIANE SAUCE

1 1/2 tsp garlic
1 Tbsp sugar free tomato sauce
1 Tbsp Worcestershire sauce
1 Tbsp cream (daily dairy allowance)

Mix garlic, tomato sauce and Worcestershire sauce in a pan and heat.
Add cream (if desired) and simmer until hot. Add a little water if too thick.

Serves 1

By Mel Wishart

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KOREAN BEEF – PHASE 2

INGREDIENTSunnamed

500g lean beef strips
3 cloves garlic – minced
1/4 cup gluten free soy
1/2 cup natvia or stevia granules
1/2 tsp ginger
1/2 tsp chilli flakes

DIRECTIONS

Heat a pan and brown meat and garlic. Drain off any excess liquid.
In a small bowl, combine soy, natvia, ginger and chilli.
Pour mixture into the pan and bring to the simmer.
Simmer meat for 10 mins or until sauce thickens.

Makes 5 servings

By Mel Wishart

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TERIYAKI BEEF SKEWERS – PHASE 2

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INGREDIENTS

100 grams beef (Scotch fillet was used for this meal)
2 tablespoons tamari soy
1 tablespoon grated fresh ginger
1 clove garlic crushed
1 tablespoon olive oil (for a phase 3 variation)

DIRECTIONS

Chop beef into large cubes and poke onto skewers
Mix remaining ingredients into small bowl and rub all over beef both sides.
Leave for 15 mins minimum to marinate.
Bake at 180 degrees for 15 minutes

Serve hot with salad

Serves 1

By Helen Wu

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GOURMET SAUSAGES – PHASE 2

INGREDIENTSsausages

400 grams of lean mince meat
3 cloves garlic
Handful fresh corriander
1 chilli
1 tsp cumin
1 tsp corriander powder
Salt to taste
Splash of tamari
Splash of fish sauce
1 stalk lemongrass chopped
1 egg white

DIRECTIONS

Add all ingredients into processor and pulse until combined and meat is smooth.
Make sausages with clean hands.
Fry in non stick fry pan turning frequently till cooked.

Serves 4

By Helen Wu

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