STUFFED EGGPLANTS – PHASE 3

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PRECOOKING METHOD:
Line a tray with baking paper
Season with salt, pepper and cumin powder
Cut eggplant in half and place with white facing upwards
Spray lightly with oil
Season to your liking the tops with salt, pepper, cumin powder and harissa spice (available from the supermarket, no sugar or additives)
Place in oven at 180 c for 40 to 50 minutes ( depends on size of egg plant).

FILLING & INGREDIENTS

2 tbsp of oil
5 cloves of garlic
2 onion finely diced
1 tbsp of mixed herbs
Chilli to your taste
3 tbsp of chicken stock powder  and cook well.
Dice 300 gms of mushroom and add to this mix and cook well
Add 1 kg of meat mince (I used beef) and  cook well
Once cooked stir through some pasta sauce only 2 -3 tbsp don’t make it too watery.

DIRECTIONS

Check eggplant if centre is soft take out of oven.
Scoop the centres out into a bowl.
Weigh your meat mix for 4 portions and mix the scooped out eggplant mix with the meat.
Fill the egg plant up and sprinkle with 20 grams of cheese.
Return to oven for another 5-10 minutes
Take out and serve as is or with a tablespoon of yoghurt mixed with a dash of cumin.

 

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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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JAMAICAN LAMB – PHASE 3

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INGREDIENTS

Lean lamb chops
Salt to taste
5-6 tablespoons curry powder
1 large onion sliced
4-6 cloves garlic, minced
1 chilli chopped
1 tablespoon olive oil
1 cup stock or water
1 tablespoon thyme
1 medium onion, chopped
1 tablespoon tomato paste

DIRECTIONS

In pan heat oil. Add garlic and onion. Fry till translucent.
Add lamb and fry further till browned.
Add curry powder,  thyme and tomato paste. Toss to combine. Add chilli and stock/water.
Cover and simmer on medium heat for approx 20 mins. Remove lid and simmer further 10 mins.
Add salt to taste and serve HOT with steamed vege or cauliflower rice.

Optional: add some greens into the curry 5 mins prior to serving up to cook through together.

Makes 2 servings

By Helen Wu

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BEEF AND MUSHROOM BURGERS – PHASE 3

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200 grams heart smart very lean beef mince
50g avocado
15g finely grated cheese (cheddar cheese)
2 x flat mushrooms-  (cooked in water, lemon juice & garlic)

DIRECTIONS

Make mince into a 2 x beef patty’s
Bake mince patty’s in oven first
After the mince patty’s are cooked, layered all ingredients on top of each other
& microwaved them for 30 seconds to melt the cheese.
Serve with lettuce leaves

Makes 1 serving

By Michelle

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BACON WRAPPED BAKED EGGS – PHASE 3

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INGREDIENTS

4 slices sugar free bacon or very lean bacon
1 teaspoon butter
4 eggs
Shredded cheddar cheese

DIRECTIONS

Preheat oven to 350 degrees.
Place bacon in a deep skillet on medium high heat until evenly brown but still flexible.
Wrap bacon slice around the inside of a muffin cup.
Put butter in hot skillet to melt.
Place a teaspoon of butter/bacon grease mixture in the bottom of each muffin cup.
Drop in an egg. Bake in oven for 15 minutes.
Place a sprinkling of cheese on top of each one.
Bake another 3-5 minutes until cheese is melted and egg is cooked.

Makes 2-3 serving

By Jess Arroyo

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CHICKEN OR BEEF CAULIFLOWER PIZZA – PHASE 3

INGREDIENTSCauliflower Pizza

1 head of cauliflower
1 head cauliflower – blended in food processor to resemble rice
1 egg
1/3 cup of goats cheese
dried herbs (of your choice)
Garlic powder
Homemade tomato sauce
Mushrooms
200grams chicken or beef

DIRECTIONS

Put pizza try in the oven and heat oven to around 200 degrees.
Cut up 1 head of cauliflower. Blitz in a whizzer until it looks like rice.
Cover with glad wrap and microwave for 5-6 mins.
Lay out on a tea towel to cool.
Once cooled, wrap it in the tea towel and squeeze it a lot.
When you think you’ve got all the water out of it, swap to a clean tea towel and keep squeezing.
(This step is realty important to stop the base from being soggy!!)
Transfer to a bowl and add an egg, 1/3 cup goats cheeps, some dried herbs (oregano etc), plus a little garlic powder.
Mix to form a dough, press out onto baking paper and slide paper onto roaching hot tray.
Cook for 35-40 mins until it’s golden brown. I then ditch the baking paper, flip over and cook for another 5-10 to get it extra crispy (but up to you!)
Top with homemade tomato sauce, cheese, tomato, mushroom, chicken and well, whatever the heck you like!
Bake for another 5-10 mins.
Tip – Fresh basil on top when it comes out the oven is a winner

Serves 1

By Kalya Harris‎

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STEAK ROLLS STUFFED WITH COTTAGE CHEESE, SUNDRIED TOMATOES AND SPINACH – PHASE 3

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100g lean steak – bashed out flat
50g low fat cottage cheese.
Sun dried tomatoes – NOT IN OIL!
Spinach

 

DIRECTIONS

Spread cottage cheese on steak.
Top with spinach and sun dried tomatoes.
Roll up.
Seal rolls in a hot pan. When sealed on both sides, put on a tray and finish off cooking in the oven.
Only about 10mins at 180 degrees.
I served with a mixture of spinach, cauliflower, cabbage, sun dried tomatoes, red onion and about 20g slendier noodles.
Combine all of the above in a pan and sauté with garlic, chilli flakes, salt and pepper.

Serves one

By Mel Wishart

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