Crustless Quiche Makes: 6 large or 10 small portions Ingredients: 1/2 cup egg whites 1 egg 1/2 cup ricotta cheese 80ml skim milk 1/2 cup grated Parmesan 2 garlic cloves, finely grated 75g natural protein powder 100g butternut pumpkin, thinly sliced 100g bacon pieces 2 mushrooms, thinly sliced 3/4 cup baby spinach, shredded 1-2 tomatoes, halved and sliced Method: Preheat […]
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Creamy Mushroom Protein Sauce Makes: 2 large or 4 small portions Ingredients: 1 small onion, finely diced 3 garlic cloves, finely diced 1 teaspoon unsalted butter 100g mushrooms, sliced 1 cup water 3 beef stock cubes 2 tablespoons light sour cream 30g natural protein powder Method: Sauté the onion and garlic in the butter for 2-3 minutes until the onion […]
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Baked Chicken Caprese Serves: 2 or 5 bariatric portions Ingredients: 400g skinless chicken breast 1 teaspoon minced garlic 10g fresh basil 1 medium tomato, thinly sliced 120g bocconcini cheese, sliced 2 teaspoons extra virgin olive oil Method: Preheat the oven to 180 degrees and line a baking tray with baking paper Butterfly the chicken fillet and use a meat tenderiser […]
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Jaffa Slice Makes: 24 portions Ingredients: 1/4 cup black chia seeds 1 cup unsweetened orange juice 120g chocolate protein powder 2 tablespoons cacao powder 1 cup almond meal 1 cup rolled oats 1 1/2 teaspoons baking powder 1/4 cup maple syrup Zest of 1 large orange Method: Soak the chia seeds in the orange juice overnight Preheat the oven to […]
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Yoghurt Protein Dressing Makes: 6 portions Ingredients: 2 tablespoons natural yoghurt 1 teaspoon lemon juice 1 teaspoon honey 1/2 teaspoon Dijon mustard 30g natural protein powder Method: Place all ingredients in a food processor or blender Process until smooth Chill for 30 minutes before serving in your chosen salad Nutritional Value per portion: Calories: 68 Total fat: 1.9g Total carbohydrates: […]
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Honey Mustard Chicken Serves: 4 or 10 bariatric portions Ingredients: 1 medium onion, finely diced 1/2 celery stalk, finely diced 1 large carrot, finely diced 3 garlic cloves, finely grated 600g chicken thigh fillers, evenly chopped 3/4 cup chicken stock 1 cup low fat cream 2 tablespoons wholegrain mustard 1 tablespoon Dijon Mustard 2 tablespoons honey 30g natural protein powder […]
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Choc Berry Cheesecakes Makes: 12 mini cheesecakes or square slice Base Ingredients: 1/2 cup almond meal 1 scoop chocolate protein powder 2 teaspoons unsweetened cocoa powder 1 teaspoon xylitol 1/4 cup coconut oil, melted Cheesecake Ingredients: 3/4 teaspoon gelatine powder 125g extra light cream cheese 1/3 cup strawberry puree, fresh or frozen 1 1/2 teaspoons xylitol 1 scoop vanilla protein […]
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Paneer & Pea Curry Serves: 4 or 8 bariatric portions Ingredients: 1 onion, finely diced 1/2 celery stalk, finely diced 4 garlic cloves, finely grated 2 teaspoons freshly grated ginger 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon turmeric 1/2 teaspoon garam masala 1/2 teaspoon ground chilli (optional) 400ml condensed tomato soup 400ml can whole peeled tomatoes 200g […]
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Cranberry Glazed Turkey Meatloaf Serves: 4 or 10 bariatric portions Ingredients: 1/2 cup rolled oats 1/4 cup skim milk 500g turkey mince 1 egg 1 small onion, finely diced 1/2 stalk celery, finely diced 3 garlic cloves, finely grated 45g natural protein powder 1/4 cup cranberry sauce Method: Preheat the oven to 180 degrees Celsius and line a loaf tin […]
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Chicken Satay Lettuce Cups Makes: 4 standard serves or 10 bariatric serves Ingredients: 1 medium onion, finely diced 1/2 celery stalk, finely diced 3 garlic cloves, finely diced 500g chicken mince 1 carrot, grated 1 zucchini, grated 100g cauliflower, grated 1 tablespoon curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon turmeric 1/2 teaspoon paprika 1/4 cup […]
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