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Cohen's Diet Recipes

Share your favorite healthy recipes here.

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Tacos

Postby itgirl » Thu Mar 31, 2011 6:45 pm

Ingredients

Minced beef (steak minced so no fat)
Onion
Capsicum
1/2 tomato (de-skinned)
Pepper
Salt
Paprika
Garlic powder
Cumin
Salada’s (2 cracker allowance)

Method
1. Finely chop onion
2. Finely chop capsicum
3. De-skin half a tomato and remove seeds
4. Pop onion in a pot with some spray oil and cook until slightly browned, add the finely chopped capsicum.
5. Once cooked and tender, add the mince meat and spices. I recommend a shake of each, except for cumin, add two shakes.
6. Add the chopped tomato (without skin), and approx 2tbs water.
7. Allow cooling down to become a moist taco looking mix, not to dry however, but not too wet (should not be water on bottom of pot if you move the mix to the side)
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Seasoned Stuffed Chicken breasts

Postby itgirl » Thu Mar 31, 2011 6:46 pm

Ingredients

Chicken
Fresh Herbs Coriander/parsley
Fresh Garlic
1/4 Chilli
Mushrooms
Red Onion
Spinach
Touch oil to baste

Method

1. Baste chicken with touch of oil
2. Sprinkle over fresh herbs/garlic/Chilli
3. Let it marinade overnight or a few hours
4. Stuff with mushrooms/spinach and red onion or a variety of own vegetables
5. Grill in oven or preference
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Baked beef rolls

Postby itgirl » Thu Mar 31, 2011 6:46 pm

Ingredients

Steaks
Veg - either/or bit of spinach, mushroom, onion
Zucchini
Red onion
Tomato

Method
1. Cut any fat off your sizzle steaks (can buy these at Woollies), and weigh your allowance - I get 3.
2. Finely chop onion, spinach and mushroom.
3. Chop zucchini and red onion
4. Dice tomato
5. Line a baking tray with paper.
6. Lay steaks flat and put some spinach/onion/mush on one end of each and roll up. Feed them all onto a skewer and place on tray.
7. Put zucchini and red onion also on tray next to meat (juices from meat will run into them - yum), sprinkle the Italian herbs, and bake for 20mins
8. Put tomato in microwave container and cook until a bit juicy/saucy. Add some salt (or you can just bake them as well or fry them up.
9. Take rolls and veggies out of oven, and top with tomato.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Spicy Prawns or Calamari

Postby itgirl » Thu Mar 31, 2011 6:46 pm

Ingredients
Prawns
Garlic
Chilli
Balsamic Vinegar
Olive Oil
Pinch of salt

Method
1. De-shell, de-vein and clean the prawns (allowance)
2. Chopped garlic (allowance)
3. Sliced chilli (allowance and taste)
4. Heat up the frying pan.
5. Spray Olive Oil.
6. Brown the garlic till the aroma emits.
7. Fry the prawns till red.
8. Add in a pinch of salt.
9. Add in about a tablespoon of Balsamic vinegar.
10. Fry in the chilli.
11. Ensure the prawns are well coated with the vinegar.
12. Add in some water (25ml) to get a base.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Warm Curry Chicken Salad

Postby itgirl » Thu Mar 31, 2011 6:47 pm

Ingredients
Chicken
Curry powder
Water
Lettuce
Tomato
Cucumber
Red Onion

Method
1. Mix curry powder with a little water (about 1tbsp) and make a paste.
2. Slice chicken in to thin slices.
3. Put the sliced chicken in the curry paste and coat well.
4. Heat a frying pan and spray with a little olive oil spray.
5. Add chicken & paste to hot pan and cook slowly so it does not dry out.
6. Once cooked, set aside to cool a little whilst preparing salad.
7. Slice lettuce, tomato, onion & cucumber and toss in a bowl.
8. Add cooked chicken (still warm is best) and toss through.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Mustard Chicken

Postby itgirl » Thu Mar 31, 2011 6:47 pm

Ingredients
Chicken
Mustard Powder
Mixed Herbs
100mL Water
Cauliflower
Crisp bread
Method
1. Crush Crisp bread to as fine a powder as you can.
2. Dice or slice Chicken.
3. Grate Cauliflower & make cauliflower rice.
4. In a small casserole dish, combine chicken, crushed crisp bread, water, mustard powder (to taste) and herbs.
5. Place in oven at 180c for approx 45 mins, or until sauce has thickened.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken Soup

Postby itgirl » Thu Mar 31, 2011 6:48 pm

Ingredients
Cauliflower
Hot Red Pepper
Red Onion (allowance)
Celery
Fresh Herbs of choice
Chicken Allowance

Method
1. Boil vegies, herbs until cooked, cool then blend until smooth.
2. Boil the chicken and when cooked blend until smooth.
3. Combine veggies and chicken and blend together with chicken broth and seasonings.
4. Season with salt and pepper.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken Yiros

Postby itgirl » Thu Mar 31, 2011 6:48 pm

Ingredients
For the salad - tomato sliced, lettuce sliced, red onion sliced, cucumber sliced
Chicken and marinade
Chicken (4 fillets)
3-4 garlic cloves crushed or finely chopped
1/4 teaspoon sumac (dry you can get it in the herb section)
1 teaspoon thyme (fresh or dry)
1 teaspoon oregano (fresh or dry)
1 teaspoon rosemary
Juice and rind of 1 lemon
Salt
Pepper
1/4 tablespoon olive oil

Method
1. Place chicken in the marinade in an air tight container and place in the fridge (preferably for at least 4 or 5 hours so you can really get the taste).
2. Heat pan or grill and cook chicken until it’s cooked to your liking.
3. Slice the salad ingredients and serve all jumbled up together.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Stuffed Tarragon & Spinach Chicken Breast

Postby itgirl » Thu Mar 31, 2011 6:48 pm

Ingredients
Chicken breast
Garlic powder
Baby spinach and Tarragon, chopped
Method
1. Chop tarragon.
2. Spray foil with olive oil spray.
3. Preheat oven to 180 degrees.
4. Make a slit in the side of chicken breast.
5. Sprinkle inside with garlic powder.
6. Mix Spinach and chopped tarragon together, then stuff inside the breast.
7. Place the breast on foil and wrap up.
8. Bake in oven for approx 10-15 minutes.
9. You may brown off in frying pan to make more appealing.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Thai Chicken balls

Postby itgirl » Thu Mar 31, 2011 6:49 pm

Ingredients
Chicken
1 salada
10 g Basil & coriander
Garlic powder
Fresh chilli
1/2 tsp lemongrass and ginger
Lemon juice
Spring onion
Method
1. Put ingredients (except spring onion) in processor and mix to paste consistency.
2. Throw in finely chopped spring onion for last couple of seconds.
3. Roll into bite sized balls.
4. Fry in pan until golden.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Garlic prawns with Sundried Tomatoes and basil

Postby itgirl » Thu Mar 31, 2011 6:49 pm

Ingredients
Prawns
Tomato
Dried basil
Balsamic vinegar

Method
1. Marinate the prawns in garlic powder for 15 mins.
2. Spray an oven tray with olive oil spray. Slice the tomato not too thinly, sprinkle with basil and balsamic and lay on the tray. Cook on medium heat for about 15 mins or until tomatoes are looking glazed.
3. Cook the prawn’s separately in a frypan until ready.
4. Mix tomatoes with prawns and serve.
5. The tomatoes have a lovely sweet flavour that works well with the prawns and garlic.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Beef Skewers

Postby itgirl » Thu Mar 31, 2011 6:50 pm

Ingredients
Beef Cubes
Onion
Capsicum
Mushroom
Balsamic Vinegar
Method
1. Cut all vegetables into cubes and thread on to skewer sticks with beef. Drizzle with Balsamic Vinegar
2. Bake in the over at 200 degrees for roughly 15 minutes.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken Basil Balls

Postby itgirl » Thu Mar 31, 2011 6:50 pm

Ingredients
Chicken (allowance)
Basil (about 10 grams or large handful)
Spices (use what you like to flavour the chicken...I used chilli, garlic powder, paprika)
Salad to serve
Method
1. Put the chicken with the basil and spices into a blender to mince. Mix until chicken is green. Roll into balls and fry off or bake in the oven.
2. Make your salad...I used spinach leaves, couple slices of tomato and a ryvita (1 = 2 crackers) and a couple of leaves of basil.
3. Arrange the chicken balls on your salad.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chilli Recipe

Postby itgirl » Thu Mar 31, 2011 6:50 pm

Ingredients
Ground Beef
Green Pepper (chopped)
Onion (chopped)
Fresh Garlic (chopped)
Tomato, 1/2 (chopped)
Cumin, ground pinch
Oregano, ground pinch
Turmeric, ground pinch
Basil, ground pinch
Chilli, powder couple of pinches
Red Wine Vinegar tiny dash
Method
1. Sauté the onions, green peppers and garlic in olive oil until soft.
2. Add ground meat and brown.
3. Combine spices together into a mixture, and then add to ground meat.
4. Add red wine vinegar.
5. Add tomatoes and let simmer, until tomatoes cook down.
6. Serve over lettuce to make up vegetable allowance if under.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Crumbed Chicken & Zucchini Salad

Postby itgirl » Thu Mar 31, 2011 6:51 pm

Ingredients
Chicken Breast
Zucchini
2 crackers
Basil
Oregano
Garlic Powder
Salt & Pepper
Mayo
Method
1. Cut chicken into cubes
2. Cut zucchini into 2cm pieces
3. Crush crackers and add basil, oregano, part garlic powder, salt and pepper to taste.
4. Crumb chicken in crumb mix and fry
5. When chicken is mostly cooked, add zucchini to pan and add remainder of crumbs
6. While zucchini is cooking, mix mayonnaise with the remainder of the garlic powder and some pepper. Add a teaspoon of water and mix thoroughly.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

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