COTTAGE CHEESE AND APPLE CIDER VINEGAR – PHASE 2 AND 3

INGREDIENTSFresh-Ginger-Vinaigrette

1 tablespoon of cottage cheese
1 teaspoon of mustard powder
1 tablespoon of minced garlic
1 teaspoon minced ginger
Sprinkle of salt
1 tablespoon of apple cider vinegar
Splash of water

DIRECTIONS

Mix all ingredients together and serve as a dressing over meat / chicken or salad.

Approx 1 serve

By Rebecca Davidson

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CREAMY RANCH DRESSING – PHASE 2 AND 3

Ranch Dressing

INGREDIENTS

100 grams low fat cottage cheese
¼ cup beef stock
½ tsp gralic salt
½ tsp onion powder
½ tsp dill
½ tsp garlic powder
½ tsp paprika
½ tsp ground pepper

DIRECTIONS

Add everything together in a blender and mix until smooth.
Adjust seasoning to taste.
*note: each serve of dressing is approx 20g protein.
The less you use, the less of your protein serve you use.

Approx 6 serves

By Mel Wishart

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MIXED BERRY AND CHIA JAM – PHASE 3

INGREDIENTSunnamed (2)

3 tablespoons chia
1 cup mixed frozen berries
1/4 cup water
1 tablespoon stevia
1 tablespoon lemon juice

DIRECTIONS

Blitz water and berries till a thick but wet consistency. Add stevia and lemon juice.
Mix through Chia seeds and place in bowl or cup in fridge for minimum 3 hours until Chia seeds all expand.

Use as a treat on fruit or alongside a meat dish

Makes 1 serving

By Helen Wu

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

baked-chicken-with-zucchiniINGREDIENTS

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 with the chicken pieces (pre-marinated in a spice rub if you like, as pictured) then add a pinch of salt and pepper.

Step 4:
Place in the oven and bake for 20-25 minutes or until the chicken is cooked through and the onion is soft.

Step 5:
Remove from oven and serve. So simple. So good.

Notes: Remove Zucchini for Phase 2. This recipe feeds a group/family

Serves 4 – By Marg Anderson

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