Week Eight

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Dukkah chicken and quinoa salad (serves 4)

Per serve: 447cal/ 40g protein/ 34g carbohydrate/ 15g fat

 

Ingredients

  • 2 skinless chicken breast
  • ¼ cup Dukkah spice mix (i.e. Table of Plenty)
  • 1 cup tri-coloured quinoa(or 3 microwave cups brown rice/quinoa blend)
  • 4 roma tomatoes, diced
  • 1 red capsicum, diced
  • 4 spring onions, diced
  • salt and pepper to taste
  • Juice of one lemon
  • 1tbs extra virgin olive oil

Method

  1. Start the quinoa: 1 cup quinoa into a pot with 2 cups of water. Bring to the boil, reduce to a simmer and cook for 15 minutes, stirring occasionally. Alternatively, use microwave cups of brown/basmati rice
  2. Slice the chicken breast into 4-6 smaller pieces and coat with dukkah. Heat a pan with a small drizzle of olive oil and pan fry for 10 minutes, or until chicken is cooked through. Remove from the pan and thinly slice each small fillet, ready for the salad.
  3. Add chopped tomato, capsicum and spring onion to a bowl. Remove cooked quinoa from the pot and add to the salad. Dress with 1 tsp olive oil and juice of half a lemon. Season with salt and pepper. Add the chicken, and serve.

*GF adaptation: Use table of plenty dried spices dukkah pistachio

 

Vegetarian Lasagne (serves 4) – See Week 4

Poke Salmon Bowls (serves 4)

Per serve: 520cal/ 27g protein/ 39g carbohydrate/ 28g fat

Ingredients

  • 2tbs soy sauce
  • 2tbs rice wine vinegar
  • 4tsp sesame oil
  • 1tsp honey
  • 2 small clove garlic, crushed
  • 400g salmon fillet (or x4 100g fillets)
  • 4 cups shredded wombok
  • 1 avocado, sliced
  • 1 cup defrosted edamame beans (or, use peas if you can’t find them)
  • 2 microwave cups of brown rice
  • 1 mango, cubed
  • Pickled ginger, to serve
  • Mixed seeds, to serve

Method:

  1. Combine soy, vinegar, sesame oil, honey and garlic. Season with pepper. Marinate the salmon fillet/s using half of this dressing, reserving the rest to dress the finished bowl.
  2. In four small serving bowls, divide the wombok, avocado, edamame, rice and mango.
  3. Sear the salmon on both sides for 2-3 minutes each side, or until cooked to your liking. It’s nice to have the salmon slightly underdone for this salad!
  4. Divide the salmon between serving bowls. Sprinkle with remaining dressing, seeds and pickled ginger.

*GF adaptation: ensure soy sauce is gluten free (i.e. Tamari).

Cajun spiced chicken with avocado (serves 4)

Per serve: 260cal/ 32g protein/ 3g carbohydrate/ 12g fat

Ingredients

  • 2 chicken breast fillets
  • 1 tablespoon paprika
  • Pinch of pepper
  • 1 avocado, flesh cubed
  • 2 tablespoons lime juice
  • 1 long green chilli, seeds removed, thinly sliced lengthways
  • 2 tablespoons freshly snipped chives
  • 250g steamed green beans (option to add snow peas, asparagus, and other steamed greens)
  • 300g baby spinach leaves
  • 1 tsp olive oil

Method

  1. Cut each breast into 2-3 smaller pieces, then toss in the combined paprika and cayenne to lightly coat. Set aside. Place avocado, lime juice, chilli and chives in a bowl. Season and stir gently to combine. Set aside.
  2. Heat a large frypan over high heat and with the oil. Cook chicken, in 2 batches, for 2 minutes each side until cooked. Stand for 3 minutes, then halve each piece on an angle. Serve chicken on beans, baby spinach and salsa, and drizzle with any resting juices.

Male adaptation: Serve with 1 cup cooked quinoa per serve (or 1 microwave cup brown rice/quinoa per serve, 4 in total)
– Per serve: 451cal/ 40g protein/ 34g carbohydrates/ 15g fat

*GF adaptation: non required

Lamb Kofta Fattoush (serves 2) – See Week 4

Healthy apple and cinnamon muffins (serves 10 muffins)

Per serve: 71cal/ 3g protein/ 11g carbohydrate/ 2g fat

Ingredients

  • 1 cup cooked quinoa(or 1.5 microwave cup brown rice/quinoa blend)
  • 1 cup rolled oats
  • 2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 2 egg, lightly beaten
  • 2tbs maple syrup or honey
  • 1 teaspoon vanilla extract
  • 1 cup finely chopped apples

Method

  1. Preheat the oven to 350. Spray a muffin tin with cooking spray.
  2. Mix quinoa, oats, cinnamon and salt together in a large bowl.
  3. Separately, beat the egg in a small bowl. Stir in maple syrup/honey.
  4. Add the egg mixture to the quinoa mixture and stir to combine. Fold in the apple pieces.
  5. Fill each mini-muffin cup all the way full. Use your spoon to pack each one down a little bit.
  6. Bake at 350 for 15-20 minutes

*GF adaptation: See below recipe

Chocolate and pistachio bliss balls (Makes ~12 balls)

Serve 2 – as alternative to Health Lab protein ball/Apple cinnamon muffin

Per ball: 68cal/ 3g protein/ 1g carbohydrate/ 5g fat

 

Ingredients

  • ½ cup LSA (ground linseeds, flaxseed and almonds – find in the health food aisle of supermarkets)
  • 2 tbs crushed, shelled pistachio nuts
  • 1 heaped tbs cocoa  (use Plaistowe Premium Cocoa –available at Coles [gluten free ])
  • 1 tbs organic stevia powder, such as Natvia. Alternatively, use 1tbs honey, 2 pitted Medjool dates, or no sweetener at all
  • 3 tbs Mayver’s crunchy peanut butter OR original superseed spread
  • 1 tsp cinammon
  • ¼ cup warm water, plus extra as required

Method: 

  1. Mix all ingredients together using a high-speed blender. If the mix is too wet, add some LSA. If it is too dry, add some warm water.
  2. Scoop out 1 heaped tsp of the mix at a time, and squeeze together to make a rough ball – approximately the size of a table tennis ball.