Recipes for your Diet Plate
Butter Chicken
By Michelle Foster
Ingredients:
Approximately 600g chicken breast fillets, sliced
125ml (1/2 cup) natural low fat yoghurt
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 teaspoon turmeric
2 teaspoon garam masala
1 teaspoon chilli powder
1 teaspoon ground cumin
3 teaspoon grated fresh ginger
2 garlic cloves, crushed
100g cashews, roasted
2 tablespoons sunflower oil
1 medium brown onion, diced
1 teaspoon ground cardamom
1 cinnamon stick
2 teaspoon sweet paprika
425g can crushed tomatoes, pureed
150ml reduced salt chicken stock
200ml light cream
Steamed basmati rice, to serve
Coriander, chopped
Serve with: Basmati Rice and steamed greens e.g. broccoli, snow peas & green beans
Method:
- Combine the yoghurt, lemon juice, lemon zest, turmeric, garam masala, chilli powder, cumin, ginger and garlic in a bowl. Add the sliced chicken and stir well. Cover and refrigerate overnight if possible.
- Set aside half the cashews and place remaining cashews in a food processor. Process until finely ground.
- Heat the oil in a saucepan over medium heat. Add the onion, cardamom, cinnamon and cook for 2 minutes until the onion starts to soften. Reduce heat to low, and then add the chicken and marinade, paprika, crushed tomato puree, cashew powder and stock. Simmer for 15 minutes. Stir in cream and cook for a further 10 minutes.
- Serve the basmati rice in the Starchy Carbohydrate section then move around the rice around the ring, then fill the sauce section with the butter chicken. Add as much steamed green vegetables to the plate.
- Garnish with the slithered almonds & chopped coriander.
Notes
- This recipe is best if marinated the day before.
- Note: Tomato puree not tomato paste.
Marinated Teriyaki & Ginger Chicken Breast
By Michelle Foster
Ingredients:
4 Free range chicken breasts (if available)
250ml Kikkoman teriyaki marinade
1 ½ teaspoons fresh ginger, finely chopped
1 tablespoon fresh basil, finely sliced
Stir Fry Vegetables
canola oil cooking spray
1 medium brown onion, finely sliced
3 cloves garlic, crushed
8 shitake mushrooms, sliced
1 red capsicum, finely sliced
1 large green zucchini, finely sliced
1 large carrot, peeled & finely sliced
half a head of broccoli, cut in flowerets
¼ sugarloaf cabbage, cut into squares
4 shallots finely sliced
sesame seeds
½ packet of Japanese Somen noodles (Find them in the international section of your local supermarket)
Method:
- Mix marinade, ginger and basil then add the chicken breasts and put in the fridge for half an hour to overnight time permitting.
- Remove the chicken breast from marinade and cook in a non stick fry pan or health grill on either side until cooked all the way through 4-5 min on each side.
- Heat a non-stick pan then spray with oil, add the onions and garlic then sauté for 3 minutes then add the mushrooms.
- Add the rest of the vegetables and stir fry for 2 minutes then cover with a lid so the veg will steam for 4 minutes.
- In a saucepan with boiling water add the Somen noodles and bring to the boil for 2 minutes, then drain and set aside.
- Remove the lid from the fry pan and keep stirring add a little marinade to the vegetables and let the marinade sauce reduce to coat the vegetables, sprinkle with sesame seeds.
- Then dish up noodles on your Carbohydrates section of your plate/s, chicken on your protein section of your plate and vegetables on the remainder of the plate.
- Serves 4.
Fettuccine with Meatballs
By Michelle Foster
Ingredients:
500g lean beef mince
1 cup (70g) stale breadcrumbs or 40g rice crumbs
2 tablespoons finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh chives
1 tablespoon of finely chopped fresh rosemary
2 eggs
1 teaspoon Worcestershire sauce
1 teaspoon of dried chilli flakes (if desired)
¼ teaspoon of cumin
2 teaspoons olive oil
500g linguine pasta
sauce
800g canned crushed tomatoes (pureed until smooth)
1/3 cup (40ml) dry red wine (if desired)
2 medium brown onions (300g), chopped finely
4 cloves of garlic crushed
1 tablespoon of tomato paste
6 sprigs fresh rosemary finely chopped
½ tablespoon dried oregano
handful of flat leaf parsley, chopped to garnish
Method:
- In a bowl combine beef, breadcrumbs/rice crumbs, parsley, chives, rosemary, eggs, sauce, chilli flakes and cumin in large bowl; shape into small meatballs.
- Heat oil in medium saucepan (non stick if available); slightly brown meatballs in batches, remove from pan and put to one side
- Then in the saucepan heat the remaining olive oil and sauté off the onions and garlic then add tomato paste and cook out for @1minute then add red wine and cook for a further 2 minutes then add the crushed tomatoes, rosemary, oregano and meatballs; bring to the boil. Reduce heat; simmer, uncovered, about 15-20 minutes or until thickened slightly.
- Meanwhile, cook pasta in large saucepan of boiling water until al dente which means slightly still has a bite to it; drain. Then serve the pasta within the carbohydrates section and move around into the pasta ring then serve meatballs in the sauce section.
- Serves 4
Enjoy a side salad with this meal with lots of rocket, red & green capsicums, carrot, snow peas.
NOTE: Alternatively you can substitute the beef for a 400g tin of tuna (in Spring water, drained and add some freshly chopped dill instead of rosemary and 1 tablespoon of pine nuts).
Pumpkin Soup
By Michelle Foster
Ingredients:
2 tablespoons olive oil
2 medium brown onions, peeled & chopped into quarters
3 cloves of garlic, peeled & roughly squashed
1.5-2kg of Kent or Butternut pumpkin, peeled, de-seeded & cut into chunks
1 litre of chicken stock (reduced salt)
500ml of water
few sprigs of thyme (remove sprigs from stem)
1 tablespoon of honey
freshly grated nutmeg
100ml of sour light cream
bunch of chives
Method:
- Heat the olive oil up in a stockpot over a medium- high heat, then add the onions & garlic and lightly brown.
- Add the pumpkin and thyme & cook uncovered for 5-8minutes until the pumpkin gets a bit of a nutty colour and smell to it
- Add the stock & water bring to the boil then cover and simmer for 15-20mins until the pumpkin is soft
- Puree or blend until smooth then return to the heat then add honey and freshly grated nutmeg, season with salt & pepper.
- Pour the soup into your Calibrated Bowl up to the blue line and garnish with a dollop of sour cream and chopped chives
Curry Mango Chicken
By Israel Redfern (Shown on Male Diet Plate)
Ingredients
420g Chicken
1 Large Leek
1 Tspn Whole Grain Mustard
1 Tspn Curry Powder
1 800g Tin of Mango Slices in Juice
20g Butter
100ml Cream
Method:
Thinly slice leek. Cut chicken into 2cm chunks. Add butter to pan and add leek. Soften leek for 1 minute then add the chicken. Lightly brown chicken for 2 – 3 and then add the whole grain mustard and curry and stir through. Cook for a further 2 minutes. Add juice from mangos only to the pan and simmer for 15 minutes to reduce. Once reduced significantly, add the mango slices and the cream. Simmer for a further 5 minutes and serve with rice.
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