CHICKPEA PIZZA – PHASE 2

INGREDIENTS 3653ba28-5141-4e5f-bf17-1fb74130c02b

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

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CLOUD BREAD – PHASE 2

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INGREDIENTS

3 eggs, separated
3 tablespoons whole milk cottage cheese
1⁄4 teaspoon cream of tartar
1 tablespoon stevia to taste

DIRECTIONS

Preheat oven to 150 degrees celsius.
Separate the eggs very carefully, there must be no yolk in the white.
In one bowl, mix together the egg yolks, the 3 T. of Cottage Cheese and the stevia until smooth.
In the other bowl add 1/4 teaspoon of Cream of Tartar to the whites and beat the whites on high speed until they are fluffy and form nice peaks.
Very carefully fold the egg yolk mixture into the egg whites until mixed, but try and not break down the fluffiness of the egg whites too much.
Line your baking tray with baking paper.
With a large spoon, “scoop” the mixture into 10 even rounds on the sheets (about the size of the top-half of the hamburger bun; roughly 3/4 inch thick and 4 to 5 inches across).
Bake on the middle rack.
Here is when you have to watch them, because the cooking time the same on any two batches.
It is somewhere around 1/2 hour, but it could be less or more.
You just need to watch them until them become nice and golden brown (again, the color of a golden bun).
Remove from the pans and cool on a rack or cutting board.
While warm they are crumbly and similar to cooked meringue – but don’t let this fool you!
Once completely cool, seal them in a ziplock storage baggie or a tupperware overnight.
They will totally change their consistency, to something much more like bread – a softer texture that is nice and chewy.
If you do not like softer chewy bread, then eat them as they are, nice and crisp.
Since the sides that were facing the pan are perfectly flat, you use these to spread things on, or make sandwiches, or even as a burger bun!
The choice is up to you, and you will be quite amazed at how much like a bun these really are!

Serves 5 as a protein.

By various Weigh Less with Jess customers

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CHICKPEA PANCAKE – PHASE 2

INGREDIENTS12645236_10153902122567433_5510942540153983431_n

80 grams of chickpeas crushed into a flour
240ml of water
Onion -1/2( finely chopped)
Mint leaves to taste
Salt
Chilly flakes
Garam masala
Cumin seeds

DIRECTIONS

Mix all the dry ingredients in a dry bowl.
Pour the mixture in the water slowly, stirring.
Simmer the flame, keep stirring to keep off lumps.
Check the thickness of the mixture.
Pour it in your favourite mould.
Let it cool in room temperature for a while.
Refrigerate for an hour or so.

You can reheat it.

Serves 1

By Sireesha Soumya

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ZUCCHINI FRITTATA – PHASE 2

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INGREDIENTS

1 whole egg
1 egg white
1/2 zucchini
1/4 onion
1/2 tablespoon of light cooking cream (from your daily dairy allowance)
1/2 teaspoon of low fat cottage cheese

DIRECTIONS

Pre-heat oven to 180 degrees
Finely chop the onion and zucchini.
Combine egg, egg white and cream in a bowl and whisk.
Gently mix the vegetables through the mix.
Pour into a ramekin and top with a dollop of cottage cheese.
Bake for 20 to 30 minutes or until golden brown on top.

THERMOMIX DIRECTIONS

Pre-heat oven to 180 degree Celsius.
Place onion and zucchini into bowl and chop for 15 seconds, speed 8.
Add egg, egg white and cream to bowl and mix for 30 seconds, speed 4.
Pour into a ramekin and top with a dollop of cottage cheese.
Bake for 20 to 30 minutes or until golden brown on top.

Note: Other Phase Two vegetables could be added for variety or a different flavour.

Serves 1

By Naomi Riley

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GREEN TEA PANCAKES – PHASE 2

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INGREDIENTS

2 egg whites
1 tablespoon milk
1/2 tsp stevia (plus extra to serve)
1/2 lemon
1/4 tsp matcha powder

DIRECTIONS

Whisk egg white, milk, stevia and matcha together.
In non stick pan fry spoonfuls until cooked turning once.
Serve hot with sprinkle of stevia and squeeze of fresh lemon juice!

Approximately 1 servings

By Helen Wu

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WATERMELON PIZZA – PHASE 2 OR 3

INGREDIENTSpizza

Dressing:
1/4 cup balsamic vinegar
1 tablespoon stevia

Pizza:
1 large seedless watermelon
1/2 cup packed rock salad
1/4 cup skimmed cottage cheese (phase 2) or crumbled feta and olives (phase 3)
1/4 cup thinly sliced red onions
1/4 cup cherry tomatoes, halved

DIRECTIONS

For the dressing:
In a small saucepan, whisk together the balsamic vinegar and stevia.
Cook over medium-high heat until reduced by half and syrupy. Set aside.

For the pizza:
Slice a 3/4-inch-thick disc of watermelon from the middle of the fruit and remove the rind.
Cut the disc into 6 slices (wedges), and then assemble the wedges back into a circular shape.

Sprinkle the rocket salad, cottage cheese or feta depending if you are on phase 2 or 3, red onions and cherry tomatoes evenly over the watermelon wedges.
Drizzle the dressing on top.

Approximately 2-3 servings

By Jess Arroyo

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CUCUMBER COTTAGE CHEESE CANAPES – PHASE 2 OR 3

INGREDIENTSIMG_0137

Onion
Tomato
Ginger
Green chillies
Salt
Oregano
Melba toast crushed into a powder form
Cucumber
100 grams skimmed milk cottage cheese
Stevia  (optional)

DIRECTIONS

Saute chopped onions and tomato in a non stick pan with water for phase 2 or use oil for phase 3.
Add salt, ginger paste, stevia and green chillies to it.
Cook all until it forms a puree with onion chunks.
Once cool mix cottage cheese to it.
Cut the cucumber slices and  place the puree on the slices.
Top up with oregano seasoning

Approximately 1 serving

By Jiya Ghafar

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PANEER TIKKA WITH TOMATO AND LEMON DRESSING – PHASE 2

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INGREDIENTS

250 to 300 gms paneer/cottage cheese
1 medium to large tomato
1 medium to large onion

For the marinade which will be coating the paneer and vegetables:
1 tsp curry powder
1/2tsp red chili powder
1 tbsp ginger garlic paste
1 1/2 tsp lime juice
Salt as required
1-2 tbsp water

DIRECTIONS

Prepping the paneer & veggies:
Slice the paneer into ¼ inch squares.
Halve the onion and thread onto the bamboo stick.
Slice the tomatoes and thread onto a bamboo stick.
Alternate the order of the paneer, onion and tomato.

Mix the marinade:
Add all the spices and herbs, stir and mix well.
With your hands mix very well, so that the marinade coats the paneer and veggies evenly.

Making the Tikka:
Coat the paneer and veggies with the marinade and place them in the oven to bake.
When one side is browned, gently lift and turn over. The paneer cubes will cook faster than the veggies.
Arrange them in a serving plate and serve the paneer tikka hot or warm with fresh lemon squeezed over the dish.

Approximately 2-3 servings

By Prerna Pathak

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