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Spice Mix (Sugar, salt and fat free)

  HOMEMADE SEASONED BREADCRUMBS Ingredients 6 slices whole wheat bread 1 tablespoon dried parsley flakes 1 teaspoon granulated onion 1/2 teaspoon granulated garlic 1/4 teaspoon dried oregano leaves 1/4 teaspoon black pepper flakes Instructions Preheat the oven to 350 degrees F/ 180 degrees C. Line a baking sheet with foil and set aside. If your

WRAPS

  LETTUCE CUPS INGREDIENTS: 1 spring onion, finely diced 1/4 red chilli, finely sliced 1/2 tsp. garlic, finely diced 1 tsp. olive oil 125g mince of choice 1/2 carrot, coarsely grated 1/2 zucchini, coarsely grated 1/2 small can water chestnuts 1/4 cup bean sprouts 2 lettuce cups INSTRUCTIONS: Sauté spring onion, chilli and garlic with

CHICKEN

  CHICKEN GABRIALA INGREDIENTS 1 (3 1/2-to 4-pound/ 1.5 kg) chicken, skinned and cut into small pieces, with bone, thighs, and wings left whole (ask your butcher to do this for you or use kitchen shears) 2 onions, chopped Leaves from 4 sprigs fresh rosemary (about 1/4 cup), finely chopped 5 fresh sage leaves, finely

STIR FRYs

  CHICKEN CASHEW NUT STIR FRY INGREDIENTS ½ cup (75 grams) cashews 4 Boneless, skinless chicken breasts cut into 2.5 cm pieces about 500 grams ¼ teaspoon pepper 1 red pepper cut into cubes 4 spring onions (for Low FODMAP use only the green parts) ½ cup (120 ml) chicken broth or water ¼ cup

Stuffed Butternut Pumpkin

  SPAGHETTI SQUASH LASAGNA INGREDIENTS 2 cups marinara sauce, find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/ 3 cups cooked roasted spaghetti squash 1 cup part skim ricotta 8 tsp parmesan cheese 6 oz part skim shredded mozzarella. INSTRUCTIONS Preheat oven to 375°F/180°C. In four individual small oven safe baking dishes, ladle 1/4 cup quick marinara sauce on the

Roasted Garlic Clove Chicken

  ROASTED BROCCOLI PARMESAN WITH CHICKEN INGREDIENTS • 28 oz/ 800 g raw, boneless, skinless omega-3 chicken breast • 1 medium bunch (about 20oz/600 g) broccoli with stems (Plus any other winter vegetables. • 4 cloves garlic, peeled and smashed • 1/2 teaspoon ginger • 2 teaspoons olive oil • 2 & 1/2 cup Italian

CHICKEN AFRITADA

500 g of chicken legs or thighs skinned (Free range or omega 3) 1 tablespoon olive oil. 3 cloves garlic, chopped… 1 medium onion, diced (chopped into little squares) 1/2 cup tomato sauce no added salt. 1 cup water 2 medium bell peppers ( one green and one red) 3 green finger chillies, cut tip

Lemon Chicken

  LEMON CHICKEN AND ASPARAGUS INGREDIENTS 2 tablespoons olive oil 1 tablespoon whole grain mustard 2 tablespoons freshly squeezed lemon juice 1 teaspoon lemon pepper 1 teaspoon basil Ginger and pepper, to taste 3 tablespoons olive oil, divided 6 bone-in, skin-off chicken thighs 750 gms asparagus, trimmed and cut into thirds Juice of ½ lemon