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Beef Asparagus Wraps
Ingredients:• 100 grams thinly sliced beef (3)• 15 asparagus• 1/4 red onion• 1 tablespoon mustard powder• 1 clove garlic crushed• 3 tablespoon apple cider vinegar• Pinch of allspice and a pinch of stevia
Directions: Place asparagus in water bring to boil and cook for 2 min. Fry beef slices (3) in a non stick pan. Mix together mustard powder, garlic, vinegar, spice and stevia into a paste. Lay out beef and spread with paste. Place 5 asparagus on each beef slice and roll up. Serve with fresh onion
Indian Beef VindalooIngredients:• 3 cups chopped onions• 4 Tomatos• 3 tablespoons Apple Cider Vinegar• 1 large garlic clove, chopped• 1 teaspoon minced peeled fresh ginger• 1 teaspoon tomato paste (low sugar)• 1 teaspoon garam masala• 1 teaspoon ground turmeric• 1/2 teaspoon paprika• 1/2 teaspoon ground cumin• 1/2 teaspoon ground coriander• 1/4 teaspoon (or more) cayenne pepper• 600g diced beef• 1 1/2 cups water
Directions: Blend first 12 ingredients in processor until paste forms.Heat 1/4 Cup water in a pan. Add paste from processor and cook until golden, stirring occasionally for about 3 minutes. Add Beef and saute 5 minutes. Add the rest of water and bring to the boil. Reduce heat to medium-low. Cover and simmer stirring occasionally for about 15 minutes. Uncover and simmer until beef is cooked through, about 5 minutes longer, for a total of 20 minutes. Season with more cayenne, if desired, and salt and pepper.
Serves 6
Indian Beef VindalooIngredients:• 3 cups chopped onions• 4 Tomatos• 3 tablespoons Apple Cider Vinegar• 1 large garlic clove, chopped• 1 teaspoon minced peeled fresh ginger• 1 teaspoon tomato paste (low sugar)• 1 teaspoon garam masala • 1 teaspoon ground turmeric• 1/2 teaspoon paprika• 1/2 teaspoon ground cumin• 1/2 teaspoon ground coriander• 1/4 teaspoon (or more) cayenne pepper• 600g diced beef• 1 1/2 cups water
Directions: Blend first 12 ingredients in processor until paste forms.Heat 1/4 Cup water in a pan. Add paste from processor and cook until golden, stirring occasionally for about 3 minutes. Add Beef and saute 5 minutes. Add the rest of water and bring to the boil. Reduce heat to medium-low. Cover and simmer stirring occasionally for about 15 minutes. Uncover and simmer until beef is cooked through, about 5 minutes longer, for a total of 20 minutes. Season with more cayenne, if desired, and salt and pepper.
Serves 6
123Diet.com.au
Burgers
Ingredients:• 80g mince• 1 TBS mixed seasoning• 1 egg white• 3 slices of onion• 3 slices of tomato• 6 Melba (mini toast)
Directions: Mix together mince, seasoning and egg white. Separate into 3 little patties and fry in a non stick pan until cookedFry in a non stick pan the onionPlace tomato, onion and mince pattie between 6 melba toasts.
CHILLI CHICKEN SALAD
Ingredients:• 100g diced chicken pieces• 1/2 cos lettuce• 1/2 cup chopped cucumber• 1tsp chilli powder• 1tsp crushed garlic• pinch of salt
Directions: Place Chopped lettuce and cucumber on a plate.Fry Chicken with Chilli powder, garlic & Salt in a non-stick frying pan and place on top of your salad.Enjoy hot or cold
Chicken Wraps
Ingredients:• 100 gram Chicken Breast cut into strips• 2 Large lettuce leaves• 2 Spring onions chopped• 1/2 Lemon Juiced• 1/4tsp Stevia• 1TBS Mustard powder• Pinch of Salt & Pepper
DirectionsFry chicken in non stick pan until brown In a bowl mix onions, lemon juice,stevia, mustard, salt & pepper Pour mixture over chicken & cook for 1 min Lay lettuce leaves flat put chicken mixture in them & roll.
Prawn LunchIngredients:• 100 grams prawns,
ready cooked• 1 baby cos lettuceDressing• 4 TBS apple
Cider Vinegar• 1 tps chilli powder• 1 tps onion powder• 1 tsp garlic powder
Directions: This is Emma’s work lunchPlace prawns and cos lettuce in a lunch boxIn a separate container with a seal (lid) add the Dressing ingredients together. Place lid on the container with dressing and shake.At lunch time, pour dressing over prawn salad and enjoy
Fish Soup
Ingredients:• 100g white fish of your choice• 2 cups of stock (fish stock or any)• 1 spring onion finely chopped• 1 tsp fresh crushed ginger• 1 tsp light soy sauce• 1/4 tsp stevia• 1 stalk of finely chopped celery• 1/4 cup spinach• Seasoning of your choice to taste
Directions: Put stock cubes and 2 cups of water in a large pot and bring to boil. Add onion, soy sauce and seasonings including ginger and stevia. Reduce heat and add fish and simmer for 1 minute. Add spinach and celery and celery and simmer for a further 5 minutes.Serve and enjoy
Hamburger
Ingredients:• 100 grams lean mince beef• 1 TBS finely minced onion • 1 clove finely minced garlic • Dash of garlic powder • Dash of onion powder • Pinch of pepper & Salt
Directions: Mix ingredients thoroughly and form into patties (2-3). Fry in a non stick frying pan or grill on the barbeque for 3 minutes each side. Serve with your favourite vegetable from phase 2 list
Sweet Japanese Chicken Celery Salad
Ingredients: • 100 Chicken diced & cooked• 4 Stalks of Celery diced• 1 Apple diced• 2 tablespoons apple cider vinegar• 1 tablespoon fresh lemon juice• 1 teaspoon finely minced onionPinch of Cayenne pepper & Stevia to taste
Directions: Mix ingredients together, marinate for 15 minutes or more and serve chilled.
Hamburger
Ingredients:• 100 grams lean mince beef• 1 TBS finely minced onion• 1 clove finely minced garlic• Dash of garlic powder• Dash of onion powder• Pinch of pepper & Salt
Directions: Mix ingredients thoroughly and form into patties (2-3). Fry in a non stick frying pan or grill on the barbeque for 3 minutes each side. Serve with your favourite vegetable from phase 2 list
Lemon Chicken
Ingredients:• 100 gram Chicken• 250 grams asparagus• 1 Stock cube in a 1/4 cup water• 1tsp Stevia• 1 Freshly Squeezed Lemon• 1tsp crushed garlic• Seasoning of your choice
Directions:Fry Chicken in a non stick sauce pan Boil asparagus for a few minutes In a pan boil together stock, water, stevia, lemon, garlic and seasoningPour over chicken and asparagus
Lemon Chicken
Ingredients:• 100 gram Chicken• 250 grams asparagus• 1 Stock cube in a 1/4 cup water • 1tsp Stevia• 1 Freshly Squeezed Lemon • 1tsp crushed garlic• Seasoning of your choice
Directions:Fry Chicken in a non stick sauce panBoil asparagus for a few minutesIn a pan boil together stock, water, stevia, lemon, garlic and seasoningPour over chicken and asparagus
Lentil Soup
Ingredients:• 1 onion, finely chopped• 1 celery stick finely chopped• 100g lentils, rinsed, drained• 2 cups vegetable stock• 2 dried bay leaves• 2 teaspoons dried oregano leaves• 1/4 cup chopped fresh continental parsley
Directions: Heat a non stick large saucepan over medium heat. Cook onion and celery, stirring occasionally, for 5 minutes or until soft. Stir in lentils, stock, bay leaves and oregano. Reduce heat to low. Simmer for 10 minutes or until mixture reduces slightly. Set aside for 5 minutes to cool. Remove and discard the bay leaves.Process half the soup in a food processor until smooth. Return to the pan. Cook, stirring, over medium heat until heated through. Stir in the parsley. Serve with Mini Toast
Lunch Wraps
Ingredients:• 2 cos Lettuce leaves• 1/2 onion chopped• 1 stalk of celery chopped• 1/4 cup cucumber chopped• 1 serving of 123Diet Dressing options• 100g of protein from 123Diet phase 2 list
Directions: Finely chop or slice protein of your choice. Either bake or fry protein in a non stick pan. Mix together all finely chopped vegetables, & cooked protein. Add one of 123Diet dressings (see recipes). Lay flat 2 cos lettuce leaves & place mixture on top and wrap up
Quiche
Ingredients:
• 8 Egg Whites beaten• 3 Chopped tomotoes• 3 Spring onions chopped fine• Seasoning of your choice
Directions:Beat all together pop in a muffin tray and bake at 180 for 15 min
Makes 3 Serves
Seafood/Tofu Stirfry
Ingredients:• 50g prawns• 50g tofu• 2 cups cabbage• 1 onion chopped• 1 TBS apple cider vinegar• 1 TBS lemon juice• 1 tps seasoning of choice• 1 tps soy sauce• 1/4 tsp stevia
Directions: Cook cabbage and onion in a non stick pan until soft. Add prawns and tofu and cook until ready. Mix seasoning, apple cider vinegar, lemon juice, soy sauce, seasoning and stevia.Fry for a few minutes and eat
Shrimp Cocktail
Ingredients:• 100 grams raw shrimp, ready cookedCocktail sauce• 6 TBS tomato paste (low sugar)• 2 TBS lemon juice• 1 TBS apple cider vinegar• 1 teaspoon tabasco sauce• 1/8 tsp of horseradish or mustard powder• 1/2 tsp Stevia, Salt & pepper• Water if needed
Directions: Mix tomato paste, vinegar, horseradish, lem-on juice and spices together & allow spices to marinate & dipping sauce to chill. Add additional water as needed to create desired consistency. Pour sauce over ready cooked prawns.Serve with 1 vegetable of your choice.
Slow Cooked Chicken
Ingredients:• 100 chicken breast• 1/2 onion sliced• 1 crushed garlic clove• 2 tsp seasoning of choice• 1 TBS apple cider vinegar• 1 TBS juice of a lime• chopped lettuce, celery and cucumber
Directions: Slow cook chicken breast, onion, garlic, apple cider vinegar & 1 tsp of the seasoningPlace on the salad mixture and pour lime juice over salad and sprinkle with remainder of seasoning
Sweet Chilli Fish
Ingredients:• 100 g fresh fish• Pinch of sea salt• 1 limeSAUCE:• 1/2 cup water• 1/2 Tbsp. lime juice +1/4 tsp soy sauce• 1 1/2 cloves garlic• 1/4 tsp stevia• 1tsp ginger,• 1 cup fresh coriander leaves and stems• 1 tsp Chilli Powder• 1 Tbsp Fish Sauce
Directions:
Make 2-3 diagonal cuts into the side of the fish a few cm’s apart. Squeeze
the juice of the lime over and inside the fish. Sprinkle surface with sea salt
and set aside.
Sauce:
Place water, lime juice and soy sauce,
garlic, stevia, ginger, coriander, chili, and fish sauce in a food processor or
chop and mix by hand. Pour the sauce into a sauce pan and simmer over
medium-low heat for 5 min. Cover and keep warm while you cook the fish.
Grill the fish on the barbecue or on a
stove-top. Allow to cook about 5 minutes on each side, or until the flesh has
browned and flakes easily.
To serve, plate the fish and pour the sauce over. Garnish with sprigs of
fresh coriander and wedges of lime. Serve with 1 vegetable from the list
Sweet and Sour Tofu
Ingredients:• 100g extra firm tofu, cut into cubes• 1 tsp soy sauce (low sugar)• 1/2 small onion, sliced• 1 tsp chilli powder• 2 spring onions, thinly sliced• 1/2 garlic clove, minced• 1/2 tablespoon minced fresh ginger• 1/2 medium cabbage, sliced• 1 TBS Apple Cider vinegar• 1/4 TBS stevia• Pinch of Salt
Directions: Heat a non stick wok over medium heat & add the tofu. Cook for a few minutes, until lightly browned. Add soy sauce & cook for 30 seconds. Remove from wok & set aside.Heat a non stick pan over medium-high heat & add the onion & chilli powder. Stir-fry for a few minutes, until they are starting to soften, & add the spring onions, the garlic, & ginger. Cook for about 30 seconds. Add the cabbage & stir-fry until it begins to wilt. Stir in the vinegar & stevia, & continue to cook for another few minutes until the cabbage is tender but still a little crisp.Add the tofu back to the pan & add salt to taste.
Curried Tofu
Ingredients:• 100 grams Tofu• 1 cup vegetable stock with water• 2 tomatoes chopped• 1 tablespoon minced onion• 1 clove garlic crushed• 1/8 teaspoon curry powder• 1 teaspoon onion powder• Pinch of allspice and a pinch of stevia
Directions: Saute the Tofu with the onion and garlic for about 3 minutes or until cooked. Add vege-table stock, curry and stevia. Add garlic and onion powder to thicken the mixture. Cook for 5-10 minutes on medium heat. Add water or reduce liquid until desired consistency is reached.
Vegan Soup
Directions:Add the veggie stock, lentils, onions, kale, and garlic to a large potBring to the boil and let cook until the lentils are tender (about 15-20 minutes) Stir in the red pepper flakes, parlsey, and lemon juice Serve and enjoy
Ingredients:• 2 cups Vegetable stock in water• 1/2 cups Red Lentils • 1 Onions (diced) • 1/2 bunch Kale (remove stem and roughly chop) • 1/ clove Garlic • 1 tsp Red Pepper Flakes • 1 TBS Parsley chopped • 1/2 Lemon Juice
Vegan Soup
Directions:Add the veggie stock, lentils, onions, kale, and garlic to a large potBring to the boil and let cook until the lentils are tender (about 15-20 minutes) Stir in the red pepper flakes, parlsey, and lemon juice Serve and enjoy
Ingredients:• 2 cups Vegetable stock in water• 1/2 cups Red Lentils• 1 Onions (diced)• 1/2 bunch Kale (remove stem and roughly chop)• 1/ clove Garlic• 1 tsp Red Pepper Flakes• 1 TBS Parsley chopped• 1/2 Lemon Juice
Vegetarian Black Mustard Beans
Ingredients:• 100g fresh green beans cut into pieces• 1TBS black mustard seed• 2 cloves finely chopped garlic• 1 red chilli pepper cut finely• 1tsp salt• 1/4 tsp stevia• Pinch of pepper
Directions: Bring a pan of water to the boil. Place beans in it. Cook for 3 minutes. Drain & rinse in cold water. Heat in a non stick pan, the mustard & garlic, cook until golden brown. Mix in the chilli. Place beans in pan and season with salt and stevia. Cook for 8 min or until tender. Season with pepper to serve.
Vegetarian Black Mustard Beans
Ingredients:• 100g fresh green beans cut into pieces• 1TBS black mustard seed• 2 cloves finely chopped garlic• 1 red chilli pepper cut finely• 1tsp salt• 1/4 tsp stevia• Pinch of pepper
Directions: Bring a pan of water to the boil. Place beans in it. Cook for 3 minutes. Drain & rinse in cold water. Heat in a non stick pan, the mustard & garlic, cook until golden brown. Mix in the chilli. Place beans in pan and season with salt and stevia. Cook for 8 min or until tender. Season with pepper to serve.
123Diet.com.auVegetarian Roast
Ingredients:• 100g green beans• 1 cup of cherry tomatoes• 2 tsp curry powder• 2 tsp crushed garlic• 1/4 cup apple cider vinegar• 1/4 tsp stevia• Salt and pepper to taste
Directions: Mix together curry powder, garlic, apple cider vinegar, stevia, salt and peper.Place beans and tomatoes in a roasting dish and drizzle with dressing mixture.Place in pre-heated oven on bake at 180 Degrees for 40 in to 1 hour
Cabbage Chickpea Curry
Ingredients:• 1/2 clove garlic• 1 tsp ginger powder• 1/2 onion chopped• 1 tsp chilli powder• 1/2 tsp turmeric• 1/2 tsp cumin• 1/2 tsp coriander• 1 tsp salt• 1 tsp pepper• 100g chickpeas• 4 TBS water
Directions: Toss the garlic and ginger in the bowl of the food processor and process until chopped. Add onion and pulse just a few times until there are no large chunks but onion is left in bigger pieces. Then add all spices and green beans and water.
Heat until boiling then reduce and simmer for 20 min
