Simone’s Chicken & Vegie Slow Cook Soup

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Simone’s Chicken & Vegie Slow Cook Soup

Serves 10-12

 

Ingredients

500g chicken thigh or breast trimmed of all visible fat and diced.

1 large onion chopped

1 teaspoon crushed garlic

1 tablespoon olive oil

2 x 1lt chicken stock

3 cups water

1/2 packet of soup mix (barley, lentils etc)

1 packet soup fresh vegies (found in Supermarket – carrots, swedes, turnips, celery etc) diced.

1 container of tomato paste (found in twin packs)

1/2 bunch chopped fresh continental parsley

pepper, salt, and mixed dried herbs to season to taste.

 

Cook onion, garlic and chicken in non-stick pan until onion soft and chicken browned. Add seasoning.

In  slow cooker rest of ingredients and then add chicken and onion. Season again.

Cook on low for 8 hours.

 

Deconstructed Sushi

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Deconstructed Sushi – 458 cals per serve

Serves 2

 

Ingredients

  • 2 sheets nori seaweed
  • 1 large avocado
  • 220g tuna in spring water
  • 1 cup cooked brown rice

Slice nori into strips and set aside. Into a bowl, dice the avocado.

Drain the tuna  and add it, the rice and nori and gently toss to combine.

Serve immediately.

Beef & Shiitake Stir Fry

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Beef & Shiitake Stir Fry – 225 cals per serve

Serves 4

 

Ingredients

  • 500g lean rump steak, sliced
  • 2 bunches broccolini, cut into 4cm lengths
  • 200g shiitake mushrooms, sliced
  • 4 tablespoons oyster sauce

 

Heat a nonstick wok or frypan over a high heat. Add 2 tablespoons water, the beef, broccolini and mushrooms and season to taste with pepper.

Stir fry until the beef is just browned, 2-3 minutes.

Add the oyster sauce and stir fry and well coated and the vegetables are just tender.

Salmon & Chive Quiches

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Salmon & Chive Quiches – 188 cals per serve.

Makes 6

 

Ingredients

  • 300g smoked salmon
  • 8 eggs
  • 1 tablespoon finely chopped chives, plus extra for sprinkling
  • 1/2 grated reduced fat cheddar cheese.

 

Preheat the oven to 180 degrees.

Using a nonstick muffin tray line 6 cases with salmon.

Whisk the eggs, add the chives and season with salt and cracked pepper. Pour the mixture evenly into the salmon lined cases. Sprinkle each with the cheese and more chives.

Bake for 15-20 minutes or until set.

Breakfast Wraps

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Breakfast Wraps – Only 233 cals per serve

Serves 4

Ingredients

  • 4 large eggs
  • 1/2 cup semi-dries tomatoes chopped
  • 3 cups English spinach
  • 4 wholegrain tortillas

In large bowl whisk the eggs, add the semi-dried tomatoes and spinach and season with cracked pepper and salt. Heat a non-stick frypan to medium, add egg mix and stir well to scramble until cooked. Meanwhile heat another pan to moderate heat. Cook each tortilla, turning once until warm and soft. Divide egg mixture between the tortillas and roll up to enclose.

Simone’s Kale & Quinoa Tabouli Salad

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 INGREDIENTS

1 cup quinoa (try Woolies Macro brand tri-colour if available)

2 cups chicken stock

1 teaspoon Moroccan Seasoning

Half a bunch of fresh kale leaves, stems removed and chopped coarsely.

Half a large red capsicum chopped

3 shallots sliced thinly

¼ cup dried cranberries

1 large cucumber, halved, deseeded , and finely chopped

Half a punnet of cherry tomatoes halved

Half a bunch of fresh basil roughly chopped

Half a cup of chopped walnuts, toasted *

3 tablespoons of extra virgin olive oil

Zest of one lemon

Juice of one lemon

Salt & Pepper to season

*TIP Place walnuts in microwave on kitchen paper and cook for approx 1 min – cook all nuts this way rather than cooking in oil in a frypan

 

METHOD

Place quinoa in stock, add Moroccan season and cook according to instructions until light and fluffy. Set aside with lid on saucepan so that any remaining water is absorbed.

Place oil, lemon and zest, and rest of ingredients in a bowl and toss to combine.

Add cooked quinoa, toss and serve warm or cold.

Great as a meal or a side dish. Add tuna for extra protein as a complete meal.

 

 

SOOOOOO NUTRITIOUS  AND YUMMY – ONE OF MY BEST YET!!

 

 

 

Cumin Spiced Chicken Skewers With Orange & Lentil Salad

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INGREDIENTS – Serves 6

1 tablespoon ground Cumin

2 garlic cloves crushed

2 teaspoon olive oil

2 oranges, find finely grated, segmented

1 kg chicken thigh fillets, excess fat removed, cut into 3c, pieces

2 x 400g cans brown lentils, drained

½ cup firmly packed fresh continental parsley

1 bunch fresh chives

1 small red onion, halved, thinly sliced

2 Lebanese cucumbers, trimmed, halved lengthways, thinly sliced

2 large sticks celery, finely sliced

½ head fresh broccoli chopped into small pieces

Cumin-spiced plain low-fat yoghurt, to serve

 

METHOD

  • Combine cumin, garlic, oil and orange rind in a class or ceramic bowl. Add chicken and season to taste with salt & pepper. Thread 4 pieces or chicken onto each skewer.
  • Preheat grill on medium-high. Line baking tray with foil. Place skewers on prepared tray and cook under grill for 3-4 minutes each side or until thoroughly cooked through
  • Combine orange segments, lentils, parsley, chives, onion, celery and cucumber in a bowl. Season to taste with salt & pepper. Divide among serving plates. Serve hot with cumin spiced yoghurt.

 

Per Serve

325cals

38g protein

10g fat

20g carb

6g dietary fibre

 

Wok-tossed Calamari & Broccolini w/ Nam Jim Dressing

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Wok-tossed Calamari & Broccolini w/ Nam Jim Dressing

Serves 4

 Ingredients

600g squid tubes

Olive oil spray

2 bunches broccolini cut into short lengths

Nam Jim Dressing

2 garlic cloves

½ bunch coriander, roots chopped and leaves reserved

1 long red chilli, deseeded & finely chopped

2 tbs sugar

2 tbs fish sauce

¼ cup lime juice

8 cherry tomatoes quartered

2 french shallots sliced

1 packet fresh baby corn sliced lengthways and then halved.

1 red capsicum, sliced in strips.

  1. TO make the dressing, combine the garlic, coriander roots and chilli in a medium bowl. Add sugar, fish sauce and lime juice. Stir to dissolve. Stir in tomato and shallots and set aside
  2. Cut each squid tube along one side and open out flat. Using a small sharp knife score inners soft side in a criss cross pattern. Cut into 6 x 3cm pieces
  3. Heat a wok over high heat and cook calamari in batches for about 2 minutes or until they change colour and are lightly charred. Remover form wok
  4. Add broccolini, capsicum and corn in wok with 1 tbs water. Cover and cook for 2 mins until broccolini turns bright green and just tender. Return squid to wok and toss to reheat. Add dressing and toss to combine. Serve on plate and garnish with reserved coriander leaves.

250 cals per serve

31g Protein

19g Carbs

5 g Fat