Recipe’s

Beef and Capsicum stri Fry

(The Power Of Protein)

400g steak – sliced

2 tablespoons soy sauce

2 tablespoons sesame oil

1 tablespoon BBQ sauce

1 garlic clove finely chopped

1 tablespoon ginger root

1 red capsicum sliced

1 yellow capsicum sliced

1 cup snow peas (topped and tailed)

4 shallots (cut into pieces)

2 tablespoons oyster sauce

In a Bowlm marinate beef strips with soy sauce and BBQ sauce. Cover and leave for approximatel 30 minutes. Heat oil im a wok. Stir fry garlic and genger quickly, about 30 seconds. Ass the capsicums, snow peas and spring onions and ftir fry over a high heat for 3 minutes. Add the beef and any juices left from marinate into the wok and stir fry for a further 3-4 minutes. Pour the oyster sauce and add 1/2 cup water if needed. Stir untill well combined. Serve immediately.

Chicken and Macadamia Nut Salad

(The Power Of Protein)

2 large chicken breasts (cooked)

2 large gherkins (chpped)

3 hard boiled eggs (chopped)

3 shallots (wshed, chopped and trimmed)

1/2 teaspoon freshly ground black pepper

1/2 cup sugar free mayonnaise

1/4 cup sour cream

3 tablespoons fresh dill

1/2 cup macadamia nuts

Cut chicken breasts into strips. Mix all ingredients together and add chicken on top and toss.

Beef and Vegetable Lasagna

(The Power of Protein)

2 table spoons oil

1 onion

500g mince

1 capsicum (diced)

2 tablespoons tomato paste

1 stock cube (beef) and 2 cups water

2 eggs (slightly beaten)

1/2 cabbage

1/2 bunch spinach

8 zucchini (sliced)

1 cup tomato juice (unsweetened)

Parmesan Cheese

Method:

Heat oil, brown onion and mince. Add rest of ingredients for sauce and simmer for 15minutes. Allow to cool slightly. Mix in eggs. While simmering meat, prepare vegetables. Cut woody section (core) from cabbage. Pour boiling water over and let stand for 10 minutes. Seperate leaves gently. Remove stalks from spinach. Using a square casserole dish, place one layer of cabbage over base then proceed with a thin layer of mince, layer of zucchini, layer of capsicum, layer of spinach, layer on mince. Finish with rest of cabbage . Pour over tomato juice. Sprinkle with parmesan cheese and bake in 150 C for 30-40 minutes or untill cooked.

Asian Beef Stir-fry

(The Power of Protein)

500g lean beef strips

1 tablepoon soy sauce

2 tablespoons dry white wine

2 tablespoons oyster sauce

2 cloves of garlic

1/2 cup chopped shallots

1 cup cauliflower

1 cup sliced mushrooms

1/2 cup red capsicum sliced

1/2 cup green capsicum sliced

1 cup snow peas

3/4 cup beef stock

Method:

Lighly spray wok or non – stick deep pan with oil. Add bef strips and saute until browned. remove from pan. Add all vegetables to wok and stirfry untill cooked. Stir in wine, soy sauce, oyster sauce and beef stock. Return beef to mixture and lightly stir through.

Italian Beef Patties

(The Power of Protein)

400g lean mince

1 small onion

1/2 cup english spinach (chopped)

1/4 cup tomato (hopped)

1/4 cup crumbled feta cheese

4 kalamata olives pitted and finely chopped

2 tablespoons parsley – chopped

1 teaspoon tomato paste

salt and pepper to taste

Method:

Combine all ingredients in a large bowl. Mould 2 beef patties. Grill or pan fry over medium high heat for approximately 5 minutes each side. Serve immediatley  

Muesli

Desired amount:

Almond Meal

Macadamia Nuts

Pepitas / pumpkin seeds

Sunflower seeds

LSA

Walnuts / almonds

Bran (natural)

Shake well and enjoy!

Chicken Ratatoullie

2 tablespoons olive oil

2 x 150g chicken breast – cut into cubes

60g thinly sliced zucchini

75g eggplant

150g thinley sliced onion

50g sliced capsicum

75g sliced mushrooms

400g can of tomatoes

2 cloves of garlic

1 teaspoon vegetable stock

1 teaspoon crushed dried basil

1 teaspoon dried parsley

1/2 tespoon black pepper

Heat the oil in a large frying pan, add the chicken and saute, stirring for about 2 minutes. Add the zucchini, eggplant, onion, capsicum, and mushrooms. cook, stirring

Add the tomatoes to pan, stirring carefullly. Stir in the garlic, vegetable stock, basil, parsley and pepper and simmer, uncovered for about 5 minutes or untill fork goes easily into chicken. Serve

Protein Pancakes

2 eggs

50g cottage cheese

1 teaspoon soda water

15g soya flour

pinch of salt

1/2 teaspoon baking powder

1 tablespoon coconut oil

seperate eggs. beat the whites untill stiff. Combine yolks with the cottage cheese, soda, doya flour, salt and baking powder. Gently fold in the egg whites untill the mixture is throughly blended.

Heat oil in frying pan. Spoon in dollops of the mixture and cook untill the underside is golden brown. Flip the pancakes over and take the pan off the heat. Serve immediatley

Spinach and Cheese Omelette

2 eggs

1-2 teaspoons of olive oil

90g raw baby spinach – chopped

25g cheese of your choice – ricotta, cheddar

dash of tabasco sauce

salt and pepper

Beat the eggs and season to taste with salt and pepper. Heat the oil in a frying pan and add the egg mixture. When the egg has set completely, scatter the spinach over it and top with cheese and tabasco sauce. Fold the omelette over and serve.

Spinach and Chicken Stuffed Mushrooms

50g Spinach

45g finely diced chicken

4 medium mushrooms cleaned

1 teaspoon butter

1 clove of garlic

1 teaspoon oregano

1 teaspoon of lemon juice

3 table spoons cheese

Preheat oven to 200 degrees and grease tray. Wash spinach. Remove stems from mushrooms, keeping them aside. Finely dice chicken, garlic, mushroom stems and spinach. In a non-stick fry pan, melt butter and brown chicken.  Add garlic, herbs, mushroom stems and cook until golden. Mix in spinach and cook for 1 minute. Stir in lemon juice and remove from heat. Fill mushroom caps with mixture and sprinkle with cheese. Place on an oven tray and cook in oven for 10-15 mins or until warmed through and cheese has melted!

 

Traditional Italian Meatballs

500g lean beef mince

Pepper and salt to taste

4 cloves of garlic, finely chopped or 2 tablespoons of pre minced

1 egg

1 large onion, finely diced

4 tablespoons mixed herbs

1 desert spoon of extra virgin olive oil

Heat oil in a frying pan. Mix remaining ingredients in a large mixing bowl. Shape into small evenly sized balls and fry in pan until cooked though. Place on kitchen paper towels to drain when done. Serve with sauce, salad, vegetables.

 

Chicken fajita Casserole

2 tablespoons of olive oil

500g chicken breast cut into strips

2 tablespoons paprika

1 tablespoon turmeric

Salt, pepper, garlic powder to taste

½ cup onions, thinly sliced

1 cup red and green capsicum strips

½ cup tomato salsa

135g hard cheese, shredded

Preheat fry pan. Brown chicken in oil and stir in seasonings. When chicken in done, remove from pan. Ann onions and peppers and cook for a few minutes until crisp-tender. Put chicken into casserole dish. Top with inions and peppers. Spread salsa on top and sprinkle with cheese. Put in oven for a few minutes until cheese is bubbly and melted.

 

Walnut Flat Bread

1 cup walnuts

1 egg

Pinch of sea salt

Chop up the walnuts as fine as possible in a food processor then add egg and salt. The dough will be a bit sticky. Lightly coat a small cast iron pan with olive oil or butter. Press ½ the dough onto the pan into a flat round shape and cook it turning once. Can be used for an open faced sandwiches.