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...

TUNA & CAULIFLOWER SOUP – PHASE 3

INGREDIENTS 200 grams tuna chunks 1 teaspoon tomato paste Spinach Cauliflower 1 and a half cup of stock cubes Some spices of your choice, black pepper, paprika and mixed herbs DIRECTIONS   Bring stock cubes to boil then add cauliflower,let it steam add spices cook for 5 mins. Add tuna and till it cooks. At last step add the spinach and cook for 5 more mins. Serve hot. Serves 1 By Preety Seeckun

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

COTTAGE CHEESE & APPLE – PHASE 3

INGREDIENTS 150 grams low fat or skim milk cottage cheese 2 apples of your choice Stevia to taste Cinnamon to taste DIRECTIONS Chop up apples and place in large non stick saucepan. Cook apples and add water, stirring constantly, until apples are almost tender, about 6 to 7 minutes. Once they are cooked, remove from saucepan and add to cottage cheese. Sprinkle stevia and cinnamon to taste. Serves 1 By Jess Arroyo

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

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

INGREDIENTS 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

SCALLOPS – PHASE 3

INGREDIENTS Scallops 175grams Spinach 1 cup Fresh snow peas 1/4 cup Onion Pepper Vegie stock Milk/light cream 10mls Hot sauce Garlic Squeeze of lemon juice Splendier noodles (angel hair noodles)   DIRECTIONS With a little vegetable stock cook scallops with garlic and onion. Drain off stock and light cook in juices. Add milk/cream, then pepper, hot sauce , spinach, squeeze of lemon and noodles Continue cooking on medium till noodles are heated all way through and serve. Serves one By Sheree Kelly

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...