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Tuna

Serves 1

Ingredients:

100g tuna slices in brine or springwater
1 1/2 cups iceberg lettuce or mixed salad leaves
1/2 Lebanese cucumber, sliced
1 tomato, sliced
1/2 Spanish onion, sliced
A few slices of red capsicum
1/4 avocado, sliced

Method:

Mix together lettuce, cucumber, tomato, onion, capsicum and avocado, and arrange on a serving plate.

Meanwhile mix together the salad dressing and pour over the salad.

Pumpkin Soup

Serves 4

Ingredients:

Cooking spray
1 brown onion, sliced
4-5 sticks of celery, sliced
1 large potato, sliced
5 cups diced pumpkin
Salt & pepper
1/2 teaspoon nutmeg
1 tablespoon Massel chicken stock powder

Method:

Apply cooking spray to saucepan, add onion and cook for 3 minutes until softened. Add celery, potato & pumpkin and cover with water. Add stock powder, salt & pepper & nutmeg.

Cover with lid and simmer for 20-30 minutes.

Fish in Creamy Caper Sauce with Vegetables

Serves 4

Ingredients:

4 fillets of fish of your choice – 180g for women or 200g for men Cooking spray 200 ml of Carnation Light Evaporated Milk Salt & pepper
2 tablespoons of capers, drained
1 onion
1/2 sliced red capsicum

Method:

Apply cooking spray to frying pan, place fish in pan and cook on both sides for a few minutes, depending on thickness of fish. Remove and keep warm.

Return to pan, soften some onions and red capsicum for 3 minutes, add Carnation Milk, season with salt & pepper, add capers, and simmer 2 minutes.
Serve fish with creamy caper sauce and serve with steamed vegetables.

Vegetables could be: bok choy, squash, red capsicum, carrot & asparagus.

Chicken Stir Fry

Serves 4

Ingredients:

2 chicken fillets x 400g
2 cloves garlic, crushed
1 onion, sliced
200g mushrooms, sliced
200g snow peas, sliced on the diagnal
6 squash, quartered
1 red capsicum, sliced
1 large carrot, sliced
2 bok choy, sliced
Salt & pepper
3 tablespoons of soy sauce
2 tablespoons olive oil

Method:

Apply 1 tablespoon of oil to wok, add chicken and garlic and quickly stir fry for a couple of minutes, until the chicken changes colour. Do not overcook.

Remove chicken from wok, keep warm.

Return to wok, add remaining oil, and then add onions, squash, carrot, and cook for a couple of minutes. Then add mushrooms, snow peas, bok choy, capsicum, salt & pepper & soy sauce. Stir fry for a couple of minutes, making sure to keep the colours bright, but cooking only lightly, return the chicken and stir fry 1 minute long.
Serve immediately.

Beef, Leek and Bok Choy Soup

Serves 8

Ingredients:

2 oyster blade steaks
1 can diced tomatoes
1/2 bunch of celery, sliced
2 onions, sliced
2 leeks, sliced
1 can cannelini beans, rinsed and drained
2 carrots, diced
8 squash, quartered
1 bunch bok choy (3 bok choy)
300g sliced mushrooms
Salt & pepper
2 tablespoons Massel beef stock powder

Method:

Place oyster blade into saucepan, add 2 litres of water, simmer for 10 minutes. Add tomatoes, celery, onion, leeks, carrots, squash, mushrooms,seasonings, stock powder. If you require additional water, this is a good
time to add it.

Make sure all vegetables are well covered. Simmer with lid on, but slightly lifted.

Simmer 1-2 hours, then add cannelini beans at the end.

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