“Hamburger” and salad
3 oz (100 g 3 block) 4 oz (140g 4 block) cooked lean burger patty (chicken or beef)
(Make using mince 500g, finely diced onion, 1 grated carrot, 1/2 tsp curry powder and 1 egg to bind, salt and pepper to taste)
Instead of hamburger bun use mashed kumara (sweet potato) and make into thin patty the size of a bun and saute.
Saute finely sliced onions also if you like them.
Place hamburger patty on bun and add a little fresh tomato salsa and large side salad.
Roast Dinner
3 oz (90 grams, for 3 block) 4 oz (120g 4 block) lean meat of choice (chicken, beef, turkey)
Make a classic roast – with kumara, pumpkin, halved red onions – skin on, garlic, capsicum, courgettes, eggplant etc.
Courgettes, eggplant and capsicum usually cook in about 3/4 – 1 hour so add last. Coat veggies with a little olive oil.
1 ½ cups green beans (or other non starch veggies like broccoli etc)
Have about 1/2 cup portion of starchy veg and lots of non starch veg and a side salad.
Fish dinner
4 ½ oz (130g 3 block) 6 oz (170g, 4 block) fish fillet of choice
3 cups of fibrous veggies of choice (mushrooms, courgettes, tomato, beans, broccoli, cauliflower etc.)
Flavour as desired
1 teaspoon of olive oil to cook
1 small glass of dry wine or 1 kiwifruit (or other small fruit)
“Burrito”
3 oz (90g 3 block) 4 oz (120g 4 block) low fat chicken or beef mince –
1 finely chopped onion, 1 grated carrot, 1 – 2 grated courgettes per 500 grams of mince
cook and spice as desired (e.g. flavour with chilli and tomato paste)
Large lettuce leaves
Fresh tomato salsa to taste
Lettuce shredded, grated carrot, sliced capsicum
3 tablespoons guacamole
Place heated meat and salads in a 2 -3 layers of lettuce leaves, add salad veggies, guacamole and salsa to taste
1 kiwifruit or mandarin (or 1 small glass of wine)
Stir-fry (meat or chicken)
3 oz or 4 oz of lean meat of choice, cut into strips
3 – 4 cups stir-fry veggies – use some out of a frozen packet or chop up your own (cauliflower, broccoli, onion, celery, mushrooms, a little carrot, etc.)
Ginger, garlic, soy sauce, oyster sauce etc to taste
1 teaspoon sesame oil
Stir-fry veggies and meat and season as desired
1 glass of wine (125mls) or a piece of fruit
Chicken Salad
3 or 4 oz chicken, cooked or smoked and shredded
1 large salad, make as desired (lettuce or spinach)
1/2 cup diced cooked kumara or pumpkin
3 teaspoons oil and lemon dressing or 3 tablespoons of avocado
Veggies with Pasta sauce
3 or 4 oz chicken (or other meat of choice), or you can cook up mince.
3 cups veggies e.g. courgettes, mushrooms, broccoli, green beans etc.
(If you cut thin strips of courgettes and steam then toss in olive oil – you can pretend it is pasta)
½ cup tomato pasta sauce – ideally make your own as store bought has lots of sugar added.
Cook chicken and vegetables, top with heated sauce and sprinkle with little Parmesan cheese (if using dairy)
Veggies, meat with Satay Sauce
3 or oz lean meat of choice
4 cups broccoli, cauliflower,
2 tomatoes
Make your own satay sauce with almond or cashew butter, plus tahini, sautéed very finely chopped onion, seasonings and add water or coconut cream to mix)
Saute onion, add nut butter and a little tahini, chilli flakes or powder, garlic, coconut milk / cream and water to desired consistency
1 kiwifruit for desert
Pork and apple sauce
Trim pork – 3 – 4 oz (90 – 120 grams)
½ apple – stewed and spiced, mashed up
Low density colourful vegetables of choice – 2 – 3 cups (cook and flavour as desired) or large salad
1/2 cup kumara or sweet potato
Use 1 tsp oil to cook or in salad.
Quick Chicken Curry and “rice”
Saute chicken breast pieces and 1 large onion, or 1 sliced leek and 2 garlic cloves.
Boil 1 – 2 cups pumpkin pieces and remove skin.
Add to pan when and saute with the chicken
Add a teaspooon (or more) curry powder
Add a few tablespoons of coconut cream – heat through and serve with “rice”
Cauliflower Rice
Chop up a head of cauliflower and cook, don’t let it mush – keep it firm.
Drain water and using a sharp knife, cut through into little rice sized pieces.
Serve with curry.
Beef Stew
Makes 3 – 4 meals
500 grams lean stewing beef – cut into pieces
1 large onion – chopped
3 cloves garlic – remove skins and slice
3 carrots – chopped
1 stick celery – sliced
1 cup mushrooms
1/2 cup red wine
1/2 – 1 tsp mixed herbs dried + seasonings to taste
In a little oil, saute onions and beef and carrots until onions are cooked and beef lightly browned.
Pour in a cup of water and herbs and mix in.
Put it in a casserole dish with the other vegetables, pour the wine in – make sure meat is just covered, extra water if needed
Cook in moderate oven for 2 hours.
Cook green beans a broccoli – about 2 cups
Mixed side salad
