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The Kick Start Diet
Stage One ~ Stage Two ~ Stage Three
Recipes
Low & Medium Glycemic Index Recipes
Flat-bread Pizza
2 round flat breads
4 tbls tomato paste
chili/tabasco sauce to taste
4 white mushrooms sliced
half onion sliced
1 tomato sliced
1 cup grated low/reduced fat cheddar cheese
Method: Spread the tomato paste evenly over flat bread, layer ingredients in order of preference, bake in oven until cheese has melted. Serves 2.
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Smoked Turkey Roll-Ups
4 wholemeal flat breads
3 tbls low fat mayonnaise
1 tsp dijon mustard
half tsp freshly ground pepper
8 thin slices of smoked turkey breast
4 tbls cranberry sauce
1 cup alfalfa sprouts
Method: Mix the wet ingredients and pepper together in a small bowl, then spread the mixture onto the flat breads and top with the turkey and alfalfa sprouts and roll up. Serves 4.
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Muffins
250 ml (1 cup) muesli
250 ml (1 cup) oat bran
250 ml (1 cup) whole-wheat flour
60 ml (4 T) sugar
250 ml (1 cup) bran
2 ml (½ t) salt
20 ml (4 t) baking powder
1 large grated apple
30 ml (2 T) 'lite' margarine
250 ml (1 cup) skim milk
2 eggs, use only one of the yolks, but both egg whites
120 ml apricot jam for spreading on the muffins
Method:
1. Mix all the dry ingredients with the grated apple. With a spoon, lift the mixture a few times to incorporate air.
2. Rub the margarine into the dry ingredients until the mixture resembles fine breadcrumbs.
3. Beat eggs and milk together and add to the other ingredients to form a soft mixture. Do not over mix.
4. Spoon into a greased muffin pan.
5. Bake at 180 degrees C for 15 minutes.
6. Serve WITHOUT margarine or butter. Simply cut each muffin in half and top with 2 level teaspoons of apricot jam per muffin. Makes 12 muffins. (Submitted by aquariuspark)
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Chicken Curry
4 chicken breasts cut into cubes (skin removed)
1 large onion (diced)
1 large carrot (cubed)
1 large zucchini (cubed)
3 celery stalks (chopped)
1 x 400gm tin tomatoes
2 cloves garlic (chopped)
1 tspn curry powder
1 tspn rogan josh curry paste (go easy if oily)
1 tbpn chilli
2 tbpns tomato paste
1 cup chicken stock
Cracked black pepper
Method:
In a large non-stick pan or pot, seal the chicken till golden brown together with garlic, chilli and curry. (Use a spray of light olive oil in a standard pot). If sticking, pour in just a little chicken stock but not too much.
Add all vegetables into the pot, cover with chicken stock and tinned tomatoes. Stir in remaining 'seasonings' and cook over a low heat (slow simmer) until the carrots are just tender (about 35 minutes).
Serve over basmati rice with steamed broccoli pieces.
Garnish with a lemon wedge and chopped and seeded cucumber mixed into low fat yoghurt (Jalna natural set yoghurt is what I use).
This makes enough for 6, so is a good recipe to freeze for a quick midweek meal on the go.
(Submitted by aquariuspark)
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Warm Lamb Salad
1 Lamb Backstrap (loin/eye fillet)
1 cos lettuce
1 large tomato
Half Spanish (red) onion (finely sliced)
Half cucumber (diced)
4 button mushrooms (sliced)
Fat-free Italian or French dressing
Rosemary
Pepper
Method:
1. Coat the whole lamb backstrap with pepper and rosemary and seal in a non-stick pan till cooked to your liking (rare / medium / well done). Remove the lamb from the pan and place onto a plate and cover with foil. Leave the lamb to rest while you prepare the salad.
2. On individual dinner plates, arrange the washed lettuce, tomato, cucumber, mushrooms, onion.
3. Cut the lamb into roughly 2cm slices and place onto the salad. Drizzle 'a little' salad dressing over the top and serve.
4. Go to town with your choice of vegetables for your salad - virtually whatever you enjoy.
(Submitted by aquariuspark)
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BBQ Marinated Beef Kebabs
Tender Beef Cut (Rib Fillet) cut into 3cm cubes
3 cloves garlic
Pepper
Half cup low sodium soy sauce
Half-cup low sodium tomato sauce
2 large zucchini (cut into 3cm chunks)
1 large capsicum (cut into 3cm square pieces)
Half large pineapple (cut into 3cm chunks)
1 large onion (cut into quarters and then halved again)
Kebab skewers / sticks
Method:
Marinade the cut pieces of beef in soy sauce, tomato sauce, garlic and pepper for 10 minutes. Meanwhile prepare the vegetables.
Skewer alternate pieces onto kebab skewers: onion, beef, capsicum, beef, pineapple, beef, zucchini, beef, and onion.
Cook on BBQ or you can use a non-stick pan on the stove. Cut through a piece of the beef to test for doneness.
Serve with a green salad and no fat salad dressing.
(Submitted by aquariuspark)
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Veal Roll Ups
6 veal steaks, trimmed and flattened
1 and 1/2 cups grated carrot (or zucchini)
1/2 cup finely chopped celery
1/4 cup finely sliced spring onions
1/4 cup currants or sultanas
Finely grated rind of 1 lemon
12 sheets filo pastry
Light olive oil spray
Method:
1. Mix together carrots (or zucchini), celery, spring onions, currants and lemon rind. Divide equally into 6 portions and place onto veal steaks.
2. Cut pastry sheets in half and LIGHTLY spray with olive oil between every second sheet.
3. Place a veal steak onto each pastry stack, roll up, tucking the ends in tightly. Finally, give one very LIGHT spray with oil and place onto baking tray.
4. Bake in oven at 175 degrees for about 25-30 minutes. Serve with steamed broccoli, baby squash and carrots.
(Submitted by aquariuspark)
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Balsamic Orange Chicken
4 small chicken breasts (skin removed)
1 orange (juiced)
1/3 cup balsamic vinegar
1 tsp minced garlic
1/2 cos lettuce (washed)
2 Lebanese cucumbers (sliced lengthwise)
1 punnet cherry tomatoes, halved
1/3 cup of no fat Italian Dressing
Method:
Combine the chicken, orange juice, vinegar, and garlic in a bowl. Marinate for 15 minutes.
Heat the BBQ or using a non-stick pan, or grill, cook the chicken, basting with the marinade.
In a salad bowl combine the lettuce, cucumber, tomatoes. Drizzle with dressing.
Slice the cooked chicken and serve with salad.
(Submitted by aquariuspark)
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