Opti-Kebabs Makes: 8 kebabs Ingredients: 8 cherry tomatoes 1 small red onion 1 small zucchini 1 small red capsicum 1/2 small eggplant 4 small button squash (summer squash) 4 mushrooms 2 cloves garlic 1 tablespoons salt reduced soy sauce 1 teaspoon lemon juice Method: Soak 8 wooden skewers in water while you prepare the vegetables Chop the onion into 8 […]
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Vegetable Ratatouille Serves: 6-8 Ingredients: 1 onion, diced 1 celery stalk, diced 1 zucchini, diced 1 carrot, diced 1 small eggplant, diced 1 red capsicum, diced 4 garlic cloves 400g can crushed peeled tomatoes 1 cup sliced green beans 2 tomatoes, diced Handful fresh basil Method: Place all the ingredients except the beans and fresh tomatoes into a slow cooker […]
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Curried Minced Vegetables Makes: 6-8 small portions Ingredients: 1 teaspoon olive oil 1 onion, finely diced 1/2 leek, finely shredded 1 stalk celery, finely diced 4 garlic cloves, finely diced 1 tablespoon fresh grated ginger 1 carrot, grated 1 zucchini, grated 150g cauliflower, grated 150g broccoli, grated 1 small eggplant, grated 4 button mushrooms, finely diced 1 cup wombok, finely […]
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Lemon Garlic Ginger Chicken Tenderloins Makes: 6 Tenderloins Ingredients: 6 Chicken Tenderloins, approximately 40g each 3 garlic cloves, finely diced 1 tablespoon finely grated fresh ginger 1 tablespoon lemon juice 1 teaspoon celery salt Method: Place the Chicken Tenderloins in a ziplock bag Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders […]
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Zucchini Slice (protein Enriched and gluten free) Makes: 24 portions Ingredients: 9 eggs 1/3 cup milk 200g bacon pieces 2 large zucchinis, grated 1 onion, diced 4 garlic cloves, finely diced 1/2 cup grated cheese 1/4 cup grated Parmesan cheese 1/4 cup coconut flour 2 scoops (60g) pure protein powder 1 1/2 teaspoons baking powder Method: Preheat oven to 180 […]
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Beef and Mushroom Soup Serves: 4-6 or 12 Bariatric portions Ingredients: 700g chuck steak 1 packet French onion soup mix 1 onion, chopped 1 celery stalk, chopped 4 garlic cloves, finely chopped 2 beef stock cubes 400ml condensed tomato soup 400g can sliced champignons 6 button mushrooms, thinly sliced 2 tablespoons Worcestershire sauce Method: Place the chuck steak in the […]
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Cheese and Bacon Sauce Serves: 4-6 or 10 Bariatric portions (approximately 2 tablespoons) Ingreidents: 150g diced bacon 1 small onion, finely diced 3 garlic cloves, finely diced 2 tablespoons butter 2 tablespoons plain flour 2 cups skim milk 1/4 cup grated Parmesan cheese 3/4 cup grated tasty cheese Method: Place the bacon, onion, garlic and butter in a frying pan […]
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Chicken Zucchini Balls Makes: 20 balls Ingredients: 1 onion 1 celery stalk 1 medium zucchini 4 garlic cloves 2 egg yolks 500g chicken mince 1 cup breadcrumbs Method: Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste Add the paste into a mixing […]
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Chicken Tikka Masala Makes: 4 serves or 12 Bariatric serves Ingredients: 3/4 cup chicken stock 2 tablespoons butter 6 garlic cloves 1cm fresh ginger, peeled and roughly chopped 2 teaspoons turmeric 2 teaspoons garam masala 2 teaspoons ground coriander 2 teaspoons ground cumin 1 teaspoon ground cardamom 1/2 teaspoon ground chilli powder (optional) 1/4 cup fresh coriander 700g chicken thighs […]
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Chicken & Vegetable Spring Rolls Make: 8 large or 32 mini spring rolls Ingreidents: 1 carrot, grated 1 small zucchini, grated 4 spring onions 2 cups shredded wombok (Chinese cabbage) 100g enoki mushrooms 1 tablespoons fresh grated ginger 4 garlic cloves, finely grated 1 long red chilli, finely diced (optional) 2 teaspoons sesame oil 500g chicken mince 8 spring roll […]
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