Recipes

recipes

MY FOOD

Easy allergy-free

COOKING Having a food allergy should not prevent you from cooking, and enjoying, your favourite dishes!

PHOTOS Carmen White

Lemon-herb rice salad with roasted shrimp

recipes

MY FOOD

1 Serve = 2 CC + 1 Protein + ½ Veg + 2 Fat Serves 6 – Good Choice recipe 240g brown rice 900g prawns or shrimp 1 tbsp Weigh-Less Extra Virgin Olive Oil 1.2 tsp dried garlic flakes 300g red onion ½ cup fresh basil ½ cup fresh coriander Salt and pepper For the dressing: 1 tbsp lemon juice ½ tbsp apple cider vinegar ½ tsp lemon zest ½ tsp Weigh-Less Spoon for Spoon Sugar Replacement 30ml Weigh-Less Extra Virgin Olive Oil Salt and pepper Prepare rice according to package instructions, drain and set aside to cool. Coat the deshelled prawns with the olive oil and season with the garlic, salt and pepper. Roast in a 180°C oven for 10 minutes, or until firm. Remove from heat and add to the cooled rice along with the finely chopped red onion, basil and coriander. Whisk together the dressing ingredients and drizzle over rice mixture. Serve.

Peanut butter cookies 1 Serve = 1½ Fat Serves 32 – Good Choice recipe

5 min

25 min

1 egg 1 cup sugar 1 cup creamy peanut butter

Recipe tips & hints If you are allergic to shellfish the shrimp in this dish can be replaced with grilled beef or chicken strips!

1 tsp vanilla extract ½ tsp baking soda Place non-stick baking paper on a baking tray and set aside. Place all ingredients into a mixing bowl and blend with a hand mixer until well combined. Roll dough into bite size pieces and place on the prepared baking tray. Flatten the dough with a fork or teaspoon and bake in a 180°C oven for 10 minutes. Remove from oven and leave to cool on tray for a few minutes before transferring to a wire cooling rack.

5 min

10 min

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recipes

MY FOOD Balsamic baked chicken 1 Serve = 1½ Protein + 1½ Fat Serves 2 – Best Choice recipe 260ml Weigh-Less Balsamic Vinegar 1 tbsp Weigh-Less Extra Virgin Olive Oil ½ tbsp dried parsley ½ tbsp dried oregano ½ tsp crushed garlic 2 x 150g chicken breasts Weigh-Less Non-Stick Spray Salt and pepper Place the chicken in a ziplock bag along with the balsamic vinegar, olive oil, dried herbs and garlic. Zip closed and leave to marinate for 30 minutes (can be left overnight). Spray a small baking tray with non-stick spray. Remove the chicken from the bag and place on the tray. Pour excess marinade over the chicken and bake in a 200°C oven for 35 minutes. Remove from heat and serve with veg and rice from your daily serves.

5 min

35 min

Chocolate sponge squares

❄ 30 min

Recipe tips & hints

1 Serve = ½ CC + 1½ Fat

This marinade works well for beef strips too! Instead of baking simply grill in a hot pan with a bit of olive oil.

300g grated baby marrow

Serves 24 – Good Choice recipe

125ml vegetable oil 200g sugar 250g flour 50g cocoa powder 1 tsp baking powder 1 tsp vanilla extract 250ml water 1 pinch of salt Grease a 20cm x 20cm baking tin. Place all ingredients into a mixing bowl and

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Recipe tips & hints

mix well. Spoon into prepared baking tin

This recipe works great as a cupcake batter to!

pan before serving. Serve with fresh fruit

and bake in a 180°C oven for 25 minutes.

Remove from the oven and leave to cool in or diet ice-cream from your daily serves.

10 min

25 min

Quinoa salad with pears, baby spinach and chick peas

recipes

MY FOOD

1 Serve = 1 CC + 1 Veg + ½ Protein + 1½ Fat Serves 6 – Best Choice recipe 1 cup quinoa 100g baby spinach 225g chickpeas 2 tablespoons fresh, chopped parsley 30g pecan nuts 50g red onion 150g green beans For the dressing: 20ml Weigh-Less Extra Virgin Olive Oil 20ml Weigh-Less Balsamic Vinegar 20ml maple syrup Place the quinoa in a small pot along with two cups of water and 2.5ml salt. Cover and cook on a low heat until all the water is evaporated and the quinoa is tender, 20 minutes. Fluff with a fork and place in a large salad bowl. Add the baby spinach, diced onion, green beans, chickpeas and parsley. Top the salad with the crushed pecan nuts. Whisk together the dressing ingredients and serve with salad.

5 min

20 min

Sesame Chicken 1 Serve = 1½ CC + 1 Veg + 1½ Protein + 1 Fat Serves 4 – Good Choice recipe 1 2 tbsp honey 2 tbsp soy sauce 2 tbsp sesame seeds 1 tsp crushed garlic 2 egg whites ¼ cup cornflour 600g chicken breast strips Weigh-Less Non-Stick Spray 4 spring onions 4 cups broccoli florets, steamed (for serving) 1 tbsp Weigh-Less Extra Virgin Olive Oil Salt and pepper Combine the honey, soy sauce, seeds and garlic in a small bowl, set aside. Whisk together the egg whites and corn flour. Cut the chicken into bitesized cubes and season with salt and pepper. Place the cubed and seasoned chicken in the egg mixture.

Heat the oil on a large non-stick pan. Spoon the chicken pieces out of the egg mixture and cook in the hot oil until golden. Add the cooked chicken to the sauce mixture, mix well. Transfer to a serving plate and top with sliced spring onions, serve with steamed broccoli.

5 min

10 min

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