Week One

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Chicken Fajitas (serves 4)

Per serve: 400cal/ 46g protein/ 20g carbohydrate/ 11g fat

 

 Ingredients 

  • 2 large chicken breast fillet, skinless, sliced
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1 tsp salt
  • 1 tbs olive oil
  • 1 brown onion, thinly sliced
  • 1 garlic clove, finely chopped
  • 1 red capsicum, cut into strips
  • 300g baby spinach leaves
  • 4-6 Mission wholemeal pitas
  • 1 lemon

Method 

  1. In a bowl, combine chicken with spices and salt and let rest for a few minutes.
  2. Heat oil in a frying pan over medium heat. Cook chicken a few minutes each side until golden, then remove from pan and rest, covered with foil or a plate.
  3. Add onion, garlic and capsicum to the pan and sautéfor 4-5 minutes until softened.
  4. Remove from pan and pop into wholemeal pita, along with spinach and chicken.
    Male adaptation:
    Serve with two Mission wholemeal pitas instead of one.
    – Per serve: 550cal/ 49g protein/ 42g carbohydrates/ 14g fat

*GF adaptation: use wholegrain gluten free wraps (i.e. BFree available at Woolworths)

Baked Salmon Parcels (serves 2)

Per serve: 390cal/ 42g protein/ 19g carbohydrate/ 15g fat

Ingredients  

  • 2 salmon fillet (2x150g)
  • 1 lemon, or orange
  • 4 sprigs of dill, stems removed OR 2 tsp dried dill/dill paste
  • 8 small cherry tomatoes, halved
  • 200g sweet potato, very finely sliced
  • 1 bunch broccolini, cut into thirds

Method: 

  1. Preheat oven to 180C
  2. Lay out 2 sheets of baking paper or foil. In the middle of each, place one salmon fillet. Season with salt and pepper, and the dill. Cut lemon or orange into thin slices and place on top of salmon.
  3. Scatter the cherry tomatoes, sweet potato and broccolini on the salmon, and wrap the foil/paper parcel to enclose. Bake for 15 minutes, or until sweet potato is soft and salmon is cooked to your liking.

Easy Vietnamese Chicken Salad (serves 4)

Per serve: 415cal/40g Protein/ 28g carbohydrates/ 15g fat

Ingredients 

  • 2 bags of classic/Asian coleslaw salad mix (pre-packed from supermarkets)
  • 100g vermicelli noodles, dry weight, prepared according to direction*
  • 1 cooked roast chicken, skin removed and shredded*

(or 2 large chicken breasts – grilled and shredded)

  • Dressing: 1 tsp brown sugar, 1tbs sesame oil, 50ml lemon or lime juice,
    15 ml fish sauce, 1 chilli chopped

Method: 

  1. Combine the coleslaw, cooked noodles and chicken in a large bowl. Divide between 4 containers.
  2. In a separate bowl, combine dressing ingredients. Divide between 4 small dressing containers.

Note: The coleslaw salad bags are used for convenience. Feel free to make your own coleslaw, or add additional chopped vegetables to the mix (i.e. chopped snow peas, sliced capsicum, cucumber batons etc.

*For GF adaptation: ensure vermicelli noodles are gluten free. Avoid pre-made roast chickens as stuffing often includes gluten, use gluten-free fish sauce such as Ayam.

Spaghetti Bolognese with Zoodles (serves 4)

Per serve: 336cal / 32g protein / 30g carbohydrate / 9g fat

Ingredients

500g lean beef mince

  • 1 onion, sliced thinly
  • 2 cloves of garlic, minced
  • 1 carrot, diced
  • ½ red capsicum, diced
  • 2 tsp olive oil
  • 400g tin of tomatoes
  • 2tsp Masterfoods dried Italian herbs
  • 100g wholemeal spaghetti*
  • 4 small zucchini, spiralised to make ‘zucchini noodles’ (or 2 packets of pre-made zoodles)
  • Salt and pepper, to taste

 

Method:

  1. Heat olive oil in a pan. Add onion, garlic, carrot, celery and capsicum, and cook until soft.
  2. Add beef mince, and cook until browned (approx. 8-10 minutes)
  3. Add the tinned tomatoes, herbs, salt and pepper. Mix well and cook for 30min, or until sauce has reduced
  4. Meanwhile, cook pasta according to direction. Spiralise the zucchini and add to the pasta pot with approx 4 minutes of cooking time remaining.
  5. Combine the cooked pasta and zucchini noodles with bolognese sauce.

Healthy Falafel Salad (serves 4)

Per serve: 381cal/22g Protein/ 46g carbohydrates/ 8g fat

Ingredients 

  • 400g can chickpeas
  • 400g tin of lentils
  • 2 tablespoons mixed seeds
  • 1 large carrot, cut into thirds
  • ½ red onion, cut in half and peeled
  • 3 garlic cloves
  • ½ cup coriander and/or parsley, finely chopped – plus 1 cup extra for the salad
  • 4 tablespoons plain wholemeal flour* (or oat bran)
  • 2 teaspoons cumin
  • 300g chopped kale
  • 1 lemon
  • 5 small radishes
  • 1 Lebanese cucumber
  • ½ punnetof cherry tomatoes, halved
  • 2 tsp tahini
  • 2 tsp olive oil
  • 1tbs water, plus extra until desired consistency reached
  • Salt and black pepper

Method: 

  1. To make falafel: Drain and rinse the chickpeas and lentils. Add carrot, red onion, garlic cloves, flour and ½ cup coriander/parsley to the bowl of the food processor. Pulse/process until a textured paste consistency is formed. Season to taste. Add the seeds and stir through. With your hands, form small falafel balls and place them on a plate. Grease a pan with 2 tsp oil, and pan fry falafel for 15-20 minutes, turning occasionally, until cooked through. Option to dust the falafel with extra flour before pan frying.
  2. To make the salad, place the chopped kale in a bowl and squeeze over juice of half a lemon, and 1-2 tsp olive oil. Massage the leaves until bright green and soft. Wash the radishes and slice finely, or use a mandolin, then add to the kale. Cut the Lebanese cucumber in half vertically, and use a spoon to scrape out the seeds, before slicing finely and adding to the salad. Add the cherry tomatoes and remaining 1 cup of herbs.
  3. For the dressing: whisk the tahini with the remaining ½ lemon juice, water and olive oil. For best results, use a blender. Season with salt and pepper. Use extra water until desired consistency is reached. Serve by dressing the salad then adding the falafel balls

For GF: Use buckwheat flour instead of wholemeal flour, use GF tahini (i.e. Mayver’s hulled Tahini)