BRAISED CHINESE CHICKEN AND RADISH – PHASE 3

INGREDIENTS 200 grams of chicken breast 1 Chinese radish cut into large cubes 3 tablespoons tamari 3/4 cup chicken stock 1 teaspoon stevia Piece of fresh ginger (about 1x1 cm in size) 1 tablespoon olive oil DIRECTIONS In a pot heat oil. Add ginger and fry a minute till fragrant. Add chicken, radish, tamari and stock. Cover and let simmer for minimum 30 mins. Once liquid has reduced, chicken is cooked and radish has turned soft, turn off heat. Makes 1 serving By Helen Wu

SWEET ‘N’ SOUR CHICKEN – PHASE 3

INGREDIENTS 500 grams of chicken breast 1 tablespoon fresh ginger strips 1 clove garlic 1/2 capsicum 1/2 onion 2 tablespoons tamari 5 tablespoons tomato paste or half can tomatoes 1/2 cup apple cider vinegar 1 tablespoon stevia 1 Tablespoon olive oil 1/2 cup beans DIRECTIONS In pan heat oil. Add ginger, garlic and onion Add chicken. Fry till browned. Add beans and capsicum. Add tomatoes, tamari and apple cider vinegar. Simmer till heated well on medium heat. Add stevia and turn heat off.Serve HOT with side salad or cauliflower rice. Makes 2 serving By Helen Wu

TERIYAKI CHICKEN – PHASE 3

INGREDIENTS 200 grams of chicken 1/4 cup tamari soy 1/4 cup water 1 tablespoon dry mustard 1 teaspoon stevia 1 teaspoon grated fresh ginger 3 cloves garlic chopped DIRECTIONS Place chicken into deep bowl Marinate by mixing all ingredients for at least an hour Bake for 20 mins or till cooked thru.Serve with lettuce as wraps... tossed through Konjac noodles (slendier noodles) or on top of salad. Serves 1 By Helen Wu

CHICKEN & CABBAGE STIR FRY – PHASE 3

INGREDIENTS 3 chicken breast halves 1 teaspoon oil of your liking (coconut oil is best) 3 cups green cabbage, shredded 1/2 cup diced red bell peppers 1⁄2 teaspoon ground ginger 1 teaspoon garlic powder 1⁄2 cup water Soy sauce to taste DIRECTIONS Cut chicken breasts into strips. Heat oil in a frying pan. Add chicken strips and stir fry over medium-high heat, turning constantly until done. Add cabbage and red peppers and sauté 2 minutes until cabbage is crisp-tender. Mix seasonings; add water and soy sauce, and mix until smooth. Stir sauce into chicken/cabbage mixture. Cook until sauce has thickened and chicken is coated, about 1 minute. Refrigerate leftovers within 2 hours. If you have...

FULLY LOADED CHICKEN AND VEGETABLE BAKE – PHASE 3

INGREDIENTS 400g chicken breast - sliced 500g frozen cauliflower 500g frozen broccoli 100g eye bacon - sliced 100g grated tasty cheese Garlic - to taste 1 onion - sliced 2 Tblsp sour cream DIRECTIONS In a pot of boiling water, cook broccoli and cauliflower. Drain and set aside. In a hot pan cook chicken, bacon, onion and garlic together until chicken is cooked. In a large bowl place chicken mix and vegetables. Add sour cream and stir together. Place in a baking dish. Top with cheese. Cook at 200 degrees celsius until golden brown on top Serves 3 By Mel Wishart

CHICKEN OR BEEF CAULIFLOWER PIZZA – PHASE 3

INGREDIENTS 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...

CAJUN CHICKEN AND VEG ‘RICE’ – PHASE 3

INGREDIENTS 300g chicken breast - thinly sliced 1 head cauliflower - blended in food processor to resemble rice Cajun seasoning - to taste 1Tblsp Coconut oil Broccoli - cut into small florets Onion - sliced 2tsp garlic Cabbage - shredded DIRECTIONS Heat a wok or pan and add coconut oil Add onion and chicken Cook until chicken is sealed Add garlic and Cajun seasoning Add broccoli and cook until becoming tender Add cabbage and mix through Add 'rice' (cauliflower) and stir fry until all combined Cook until 'rice' (cauliflower) is tender Add a little water if needed. Serves 2 By Mel Wishart

FETA STUFFED CHICKEN BREAST WITH BUTTERED GREENS – PHASE 3

INGREDIENTS 150g chicken breast 20g marinated feta 1 cup spinach 1 cup green beans 1 cup broccolini 1 tsp butter Salt and pepper to taste DIRECTIONS Step 1: Create a pocket in the chicken breast and fill with feta. Use tooth picks to hold together. Place on oven tray and bake until cooked through. Step 2: Melt butter in a pan. Add broccolini and beans and sauté. Add small amount of water to avoid butter burning. When broccolini and beans are softening, add spinach and wilt. Season as you like. Serves 1 - By Mel Wishart

BAKED CHICKEN WITH ZUCCHINI, TOMATOES & ONION IN A ROSEMARY & LEMON DRESSING – PHASE 3

INGREDIENTS 4 zucchinis cut into 3cm sticks 2 red onions cut into small wedges 4 tomatoes roughly chopped 1 tin of chickpeas in their juice 8 sprigs of fresh Rosemary 800g chicken skinless breast or thigh, trimmed of fat, cut into pieces 1 lemon, zested and juiced   DIRECTIONS For the Chicken Step 1: Preheat oven to 180 degrees C. Slice the ends off the zucchini and cut in half lengthways, then in half again. Then chop them into 3cm long sticks. Step 2: Prepare the other vegetables. Step 3: Scatter zucchini, onion, tomatoes, chickpeas and rosemary sprigs in an oven tray, add the lemon zest and juice of 1 lemon and gently toss. Top...