Prawn Curry

  • 500g uncooked prawns
  • 1 Tbs coconut oil
  • 2 cloves garlic, crushed
  • 1 Tbs fresh ginger, grated
  • 1 chilli, diced
  • 1 tsp turmeric
  • 1 tsp cumin
  • Pinch of cinnamon
  • Pinch of cardamom
  • 3 Tbs water
  • 4 Tbs (60g) plain yoghurt
  • Juice of ½ a fresh lime
  • Fresh coriander

Shell and devein prawns leaving the tails intact. Heat oil and spices (except coriander) until aromatic, add in prawns and cook until they have just changed colour. Add in water, yoghurt and lime and mix until combined.

Add oil to a heated pan and cook scallops until browned on both sides and cooked as desired. Divide the lettuce, onion and goats cheese onto 2 plates, add the cooked scallops. Combine lemon juice, yoghurt, mustard and garlic together and drizzle over the salads.

Each serving:
Protein: 30g
Carbohydrate: 1.3g
Oil: 7.5ml

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Scallop and Goat Cheese Salad

Serves 4

  • 6 large scallops (180g)
  • 2 tsp olive oil
  • ½ red onion, finely sliced
  • 75g firm goats cheese, chopped
  • 4 cups cos lettuce

Dressing:

  • 2 Tbs lemon juice
  • 100g plain yoghurt
  • 1 tsp seeded mustard
  • 1 clove garlic, crushed

Add oil to a heated pan and cook scallops until browned on both sides and cooked as desired. Divide the lettuce, onion and goats cheese onto 2 plates, add the cooked scallops. Combine lemon juice, yoghurt, mustard and garlic together and drizzle over the salads.

Each serving:
Protein: 24g
Carbohydrate: 5.7g
Oil: 5ml

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Vegetarian Frittata

Serves 4

  • 6 eggs
  • 4 Tbs water
  • 100g (½ block) of feta
  • 1 whole capsicum (150g), diced
  • 2 zucchinis (240g) cut into half rounds
  • 200g mushrooms, sliced
  • ½ onion, diced
  • 2 cloves garlic, diced
  • 1 Tbs olive oil
  • 1 Tbs fresh parsley, chopped
  • 1 Tbs fresh basil, chopped
  • Lite Seasoner & pepper to taste

Use a pan that can be taken from stove top and put under the grill (no wooden handles etc). To the heated pan add the oil and all of the vegetables, cook until tender. Whisk eggs and water together and add to the pan of vegetables. Crumble the feta on top and sprinkle the fresh herbs, Lite Seasoner and pepper. Cook until the eggs are no longer runny, but not yet set on top, be careful not to burn the bottom. Place pan under a heated grill until the eggs are fully set and the feta begins to brown.

Serve with a salad and the basic salad dressing – not included in the nutritional analysis.

Each serving:
Protein: 9.3g
Carbohydrate: 5.8g
Oil: 3.7ml

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Salmon with Dill and Caper Dressing

Serves 1

  • 2 x 150g salmon fillets
  • 1 Tbs light sour cream
  • 1 Tbs capers, drained
  • 2 tsp fresh dill, chopped
  • 1 tsp lime or lemon juice
  • 2 tsp olive oil

Mix sour cream, capers, dill and lime/lemon juice in a small bowl. In a heated pan add oil and salmon fillets, cook until browned on both sides and cooked as desired. Serve with dill and caper dressing and 2C steamed vegetables of your choice (vegetables not included in nutritional analysis).

Each serving:
Protein: 30g
Carbohydrate: 1g
Oil: 5ml

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Basic Stir Fry

Serves 1

  • 120g lean animal protein e.g. fish, beef, lamb or chicken OR 150g firm tofu, sliced thinly
  • 2 cups vegetables of your choice e.g. capsicum, zucchini, Asian greens, mushroom, broccoli etc
  • 1 tsp coconut oil
  • 1 chilli (optional)
  • 2 cloves garlic, crushed
  • 1 Tbs fresh ginger, finely sliced
  • 1 Tbs soy sauce
  • Splash of fish sauce

Add oil, garlic, chilli and ginger to a heated pan. Stir fry until aromatic (about 30 seconds), add protein option, cook until lightly browned, then add soy and fish sauce and firm vegetables (e.g. broccoli, beans). Once protein is cooked through add in more leafy vegetables until heated through.

Serve with fresh herbs such as coriander, Thai basil or spring onions and a sprinkle of sesame seeds.

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Nicoise Salad

Serves 1

  • 85g can of tuna, drained
  • 1 egg, boiled and cut into quarters
  • 50g (½ cup) green beans, ends trimmed and halved
  • 4 (60g) cherry tomatoes, halved
  • 4 Tbs fresh flat leaf parsley
  • 6 olives
  • 2 tsp capers
  • 10ml basic dressing
  • Lite Seasoner and pepper to taste

Place all ingredients except for the egg in a large bowl, toss to combine. Add the egg on top and serve.

Protein: 29g
Carbohydrate: 4g
Oil: 5ml

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Greek Salad

Serves 1

  • 60g feta, broken into pieces
  • 2 cups fresh baby spinach leaves
  • 75g (5cm piece) cucumber, cut into thick half rounds
  • 6 kalamata olives
  • 1 tomato cut into wedges
  • ¼ red onion, sliced into thin rings
  • 10ml basic dressing

Assemble salad on a large plate, drizzle with dressing and serve.

Protein: 8g
Carbohydrate: 6.6g
Oil: 5ml

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Thai Style Beef Salad

Serves 2

  • 200g lean steak
  • 4 cups salad leaves
  • 150g (10cm piece) cucumber, thinly sliced
  • 2 tomatoes cut into wedges
  • ½ (50g) red onion, sliced

Dressing:

  • 2 Tbs soy sauce
  • Juice from 1 fresh lime
  • ½ fresh chilli (optional)
  • 1 tsp sesame seeds, toasted
  • Splash of fish sauce
  • 1 tsp sesame oil
  • 2 Tbs fresh coriander and Thai basil, chopped

Mix all dressing ingredients together. Grill steak until cooked how you like (medium is ideal). Meanwhile, place remaining salad ingredients on to two plates. Once steak is cooked, slice thinly and place half on top of each salad. Serve with dressing.

Serve with basic side salad and herb and garlic dressing nutritional analysis excludes this.

Each serving:
Protein: 20g
Carbohydrate: 6.5g
Oil: 5ml

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Thai Flavoured Patties

Serves 1

  • 95g can tuna, drained OR 125g chicken mince
  • 1 clove garlic, crushed
  • 1 Tbs grated fresh ginger
  • 1 egg
  • 1 scoop FibreMax
  • Splash of fish sauce
  • 1 kaffir lime leaf, chopped finely
  • 1 Tbs fresh coriander and Thai basil, chopped finely
  • 1 tsp coconut oil

Mix all ingredients together except for coconut oil and form into 2 patties. Add coconut oil to a heated pan and lightly fry the patties until cooked through and browned.

Serve with basic side salad and herb and garlic dressing nutritional analysis excludes this.

Protein: 31g
Oil: 5ml

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Moroccan Style Chicken Casserole

  • 600g chicken breast, skin removed, cubed
  • 1 Tbs olive or coconut oil
  • 100g eggplant, diced
  • 300g capsicum, diced
  • ½ onion, thinly sliced
  • 4 cloves garlic, crushed
  • 1 tsp cumin
  • 2 Tbs paprika
  • 1 Tbs turmeric
  • ½ cup tomato salsa
  • 100g grated hard cheese

Add oil and chicken to heated pan and cook until browned. Stir in all seasonings and eggplant and cook until chicken is cooked through. Add onion and capsicum, stir through. Put chicken mix into a casserole dish, spread salsa evenly on top and then sprinkle with cheese. Put in pre-heated grill until cheese is melted and browned.

Serve with basic side salad and basic salad dressing – not included in nutritional analysis.

Each Serving:
Protein: 29g
Carbohydrate: 5g
Oil: 3ml

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