Protein:
1 palm
Chicken breast, skinless

Carbohydrate: ½ palm
Cooked lima beans, Fresh tomato, diced plus:
1 ½ palms
Capsicum, diced Onions, sliced Mushrooms, diced

Fat:
1 tsp. olive oil

Method:
Sauté onion, capsicum, mushrooms, garlic in olive oil. Add diced chicken, tomato, celery and a little water. Simmer till cooked. Add cooked lima beans Season with sea salt and fresh basil.

Ingredients (serves 6)

• 2 tspn olive oil
• 150g sliced off the bone ham, finely chopped
• 1 brown onion, finely chopped
• 6 eggs
• 1/3 cup (80ml) low fat milk
• Salt & freshly ground pepper
• 350g (about 3) zucchini, coarsely grated, excess moisture squeezed
• 250g (about 2) carrots, coarsely grated
• 1/3 cup (50g) plain flour
• Salad, to serve

Method

1. Preheat oven to 200°C. Line an 18cm-square cake pan with non-stick baking paper. Heat the oil in a non-stick frying pan over a medium heat. Add ham and onion, and cook, stirring often, for 8-10 minutes or until soft. Drain on paper towel. Set aside to cool for about 10 minutes.

2. Whisk the eggs and milk together. Season with salt and pepper. Stir in the zucchini, carrot and ham mixture until well combined. Stir in the flour. Spoon into the pan and smooth the surface. Bake for 30-35 minutes or until set and golden brown. Set aside in the pan for 15 minutes before cutting into pieces. Serve with the salad.

Nutrition information

Chicken & Lentil Soup

Preparation Time: 10 minutes
Cooking Time: 45 minutes

Ingredients (serves 4)

• 2 tblspn olive oil
• 1 onion, finely diced
• 2 garlic cloves, finely chopped
• 1 large red chilli, seeded and finely chopped
• 2 chicken breast fillets (185g each), cut into 1cm cubes
• 1 tspn ground turmeric
• 2 tspn ground cumin
• 1 ripened tomato, diced
• 1/2 cup brown lentils
• 2 tblspn pearl barley
• 5 cups (1.25 litres) chicken stock
• Salt & freshly ground black pepper
• Juice of 1 lime
• 3 tblspn plain Jalna yoghurt
• 1/2 cup fresh coriander leaves

Method

1. Heat the olive oil in a large saucepan over a moderate heat. Cook the onion, garlic and chilli for 4-5 minutes or until soft. Add the chicken and stir over the heat to sear. Add the turmeric and cumin and cook for another minute.

2. Add the tomato, lentils, pearl barley and stock to the saucepan and bring to the boil. Reduce the heat to moderate and simmer for 30 minutes or until the lentils are cooked. Season the soup to taste with salt and pepper. Stir through the lime juice. Serve with a dollop of yoghurt and fresh coriander.

Nutrition information (per serve)

Cooking Time: 15 minutes
Ingredients (serves 4)

• olive oil cooking spray
• 800g chicken breast fillets, trimmed
• 3 zucchini, sliced diagonally
• 2 red capsicum, quartered
• 1 bunch asparagus, trimmed
• 120g baby rocket
• 1/4 cup basil leaves, shredded
• 2 tablespoons balsamic vinegar
• 1 garlic clove, crushed

Method

1. Preheat a grill and plate on medium heat. Spray chicken, zucchini, capsicum, and asparagus with oil.

2. Add chicken and zucchini to barbecue grill and cook for 4 to 5 minutes each side or until cooked through.

3. Meanwhile, add capsicum, skin side down, to barbecue grill. Cook for 4 minutes or until skin is black and blistered. Transfer to a snap-lock bag. Twist to seal and set aside for 5 minutes. Add asparagus to barbecue plate. Cook for 2 to 3 minutes each side or until tender.

4. Peel and discard skin from capsicum. Cut capsicum flesh into long, thin strips and place in a bowl. Add zucchini, asparagus, rocket and basil to capsicum. Slice chicken and add to salad. Toss to combine.

5. Whisk vinegar, garlic and salt and pepper in a bowl. Pour over salad. Toss to coat. Serve.

Nutrition information (per serve)

Asparagus & Goat’s Cheese Frittata

Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients (serves 4)

• 1 tspn extra virgin olive oil
• 1 leek, pale section only, washed, dried, thinly sliced
• 1 garlic clove, finely chopped
• 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
• 4 eggs
• 4 egg whites
• 50g goat’s cheese, crumbled
• 1 1/2 tblsn fresh thyme leaves
• Salt & freshly ground black pepper
• Olive oil, to grease

Method

1. Heat the oil in a medium frying pan over medium heat. Add the leek and cook, stirring, for 4 minutes or until soft. Add the garlic and cook for a further1 minute. Remove from heat and set aside for 5 minutes to cool.
2. Meanwhile, cook the asparagus in a medium saucepan of boiling water for 3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
3. Use a wire balloon whisk to whisk together the eggs and egg whites in a large bowl until well combined. Stir in the leek mixture, asparagus, goat’s cheese and thyme. Season with salt and pepper.
4. Preheat grill on medium-high. Heat a 23cm (base measurement) non-stick frying pan over medium heat. Brush the frying pan with olive oil to lightly grease.Pour the egg mixture into the prepared pan and use a spoon to smooth the mixture so the asparagus and cheese are submerged. Cook for 7 minutes or until the outer edge sets. Place the frying pan under the preheated grill and cook for a further 3-4 minutes or until golden brown and just set. Remove from grill. Set aside for 10 minutes to set. Cut frittata into wedges to serve.

Nutritional informaton