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 [...]

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CHIA SEEDED FISH – PHASE 2

INGREDIENTS 200 grams of basa filleted fish (skin off) – use any white fish Chia seeds Salt and pepper DIRECTIONS In a foil lined pan, place basa fillet of fish. Sprinkle chia seeds all over fish. Bake in oven till cooked to your taste. Chia seeds allow the fish to feel like you are eating crumbed fish. Add salt and pepper to taste. Serve with desired vegetable portion. Serves 2 By Jess Arroyo

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CURRY FISH – PHASE 2

INGREDIENTS 100 grams white fish 1 onion finely diced 1 cup of chicken stock 1 teaspoon of crushed garlic 1/2 tablespoon keens curry powder 2 tablespoons of lite coconut milk (which is your milk allowance for the day, it’s actually a bit over). 1 cup cabbage 1 cup spinach DIRECTIONS In saucepan mix onion, chicken stock, garlic and curry powder. Bring to boil. Add fish and cook. Remove fish. Add spinach to wilt then add coconut milk, return fish to pan and serve over cabbage which has been boiled in water. Serves 1 By Leanne Bain

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PRAWN PASTA – PHASE 2

INGREDIENTS 100g green prawns Handful cherry tomatoes halved Half bunch of asparagus Garlic Chicken stock 1/2 packet Slender noodles Chilli Paprika DIRECTIONS Cook the asparagus with garlic to liking. Set aside and cook the prawns with one teaspoon garlic while cooking add in the cherry tomatoes and stir. Add sprinkle of chilli and Paprika. Once prawns are 1/2 way cooked add the chicken stock to your liking, let simmer until prawns are cooked all the way through then mix in asparagus and slendier pasta. Presto! Makes 1 serving By Kristy Siemsen

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ZESTY PRAWN SKEWERS – PHASE 2

INGREDIENTS 200 grams prawnscherry tomatoeszest of 1 limejuice of 1 lime1/2 teaspoon cumin1/2 teaspoon tumeric1 tablespoon basil chopped1 clove garlic crushed DIRECTIONS Mix all ingredients (excluding tomatoes) into a bowl and let prawns marinate for 20 minutes.Insert prawn onto skewer alternating with cherry tomatoes and prawns.Lay on baking foil/paper and bake for 10 mins at 180 degrees.Serve with a side of salad. Makes 2 servings By Helen Wu

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CHINESE STYLE FLOUNDER – PHASE 2

INGREDIENTS Flounder whole de-scaled 2 stalks spring onions chopped Thumb sized piece of fresh ginger julienned 1/2 onion sliced 1 tomato sliced thinly DIRECTIONS Steam flounder on a plate for approx 10 mins In another non stick pan, fry up the rest of the ingredients on high heat – tossing constantly to avoid burning. High heat allows for the flavors to be released. Add 1/4 cup water and 2-3 tablespoons tamari soy sauce. Turn off heat Pour all over the steamed fish and serve immediately. Makes 2 servings By Helen Wu

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EGG FOO YOUNG – PHASE 2

INGREDIENTS 1 egg + 2 egg whites 1 tablespoon milk handful shredded cabbage 1/2 sliced onion salt and pepper to taste 6 cherry tomatoes halved prawns (optional) DIRECTIONS Beat egg and egg whites – add salt and pepper to taste. Add in the shredded cabbage, onion and tomatoes. In non stick pan on LOW heat, add the egg mixture. If using prawns, scatter them evenly on top. Heat through on low until almost cooked through before turning once. Serve HOT. Note – I added 5 prawns to this but Im only having HALF the egg foo young. If you eat all of the egg and the prawns you are exceeding the 100g allowance! Having [...]

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GARLIC CREAM PRAWNS – PHASE 2

INGREDIENTS 100g raw prawns 25g slendier noodles 1/2 cup Chinese cabbage Large clove garlic DIRECTIONS Cook prawns in water in a small non stick pan, add the slendier noodles and cabbage until cooked to your liking. Also add in garlic. Then added a teaspoon of light cream ( as your milk substitute ). Cracked Salt & pepper to taste. Makes one serving By Renee Kent

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STEAMED FISH WITH CHILI AND LIME SAUCE – PHASE 2

INGREDIENTS 100g white fish 2/3 coriander roots 2/3 garlic cloves 2 bird’s eye chilli 3 table spoon lime juice 1 table spoon fish sauce Stevia to balance taste (optional) DIRECTIONS Mark diagonal slices to the fish and steam for 8 to 10 mins or until cooked. (preferably use banana leaf or baking paper or a small plate in the steamer) Make the sauce. Using pastel and mortal, pound the coriander roots, garlic and chillies to a coarse paste. Season with lime juice, fish sauce and stevia. Spoon the chilli and lime sauce over the fish and sprinkle with chopped coriander. 1 serving By Mahmuda Rahman Haque

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TOM YUM SOUP – PHASE 2

INGREDIENTS 2 litres water Thumb sized piece galangal (I used frozen) a type of ginger 2 stalks lemongrass 5 cloves garlic 4 chilies 6 kafir lime leaves Coriander (to serve) Fish sauce – 2 table spoons 6 small tomatoes 1 onion sliced 1-2 limes juice 100 grams prawns DIRECTIONS Boil water. Add everything but prawns, coriander and lime juice. Simmer on low for about half an hour to allow flavours to come out. When ready add prawns and lime juice. Turn off after 2 mins to not over cook prawns. Serve hot with coriander. Makes 1 serving By Helen Wu

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