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RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
October/November 2004
Page 1 of 9
INDEX to recipe names (Summer Challenge Diet Plans - Weeks 1 to 8)
Recipe name
Anchovy and Garlic Mini Lamb Roast
Asian Lamb Barbecue
Beef and black bean barbeque
Beef Provencal Casserole
Beef, Potato, Pea and Artichoke Braise
Chicken and Asparagus Stir fry
Chicken and Broccoli Stir-Fry
Chicken and Pineapple Salsa
Chicken breast with ginger salsa
Chinese-style steamed fish and vegetables
Coriander and Chilli Lamb Kebabs
Kansas City Steak Supreme and Coleslaw
Lamb Cutlets with Sweet Potato mash and Corn Salad
Lamb Fillets Marinated in Red Wine
Lamb, tomato and parsley salad
Ling with Gado Gado Hot Vegetable Salad
Salmon with lemon and ginger
Swordfish with Beans and Tomatoes
Tandoori Chicken Skewers
Thai Style Lamb Stir-Fry
Tuna and vegetable frittata
Veal with Garlic Mushrooms
Warm Salad of Moroccan Lamb with Roasted Roma Tomatoes
Week – Day - Meal
Recipe Page
Week 6 – Sunday – Dinner
7
Week 8 – Saturday – Dinner
9
Week 1 – Tuesday – Dinner
2
Week 8 – Sunday – Dinner
9
Week 3 – Thursday - Dinner
5
Week 3 – Saturday - Dinner
5
Week 4 – Tuesday - Dinner
6
Week 6 – Wednesday - Dinner
7
Week 7 – Tuesday – Dinner
7
Week 2 – Monday - Dinner
3
Week 1 – Wed – Dinner
2
Week 8 – Monday – Dinner
8
Week 3 – Sunday - Dinner
5
Week 8 – Wednesday – Dinner
9
Week 2 – Sunday - Dinner
4
Week 1 – Friday – Dinner
2
Week 3 – Wednesday - Dinner
4
Week 5 – Wednesday - Dinner
6
Week 2 – Wednesday - Dinner
3
Week 5 – Saturday - Dinner
6
Week 7 – Wednesday – Dinner
8
Week 6 – Friday - Dinner
7
Week 1 – Sat – Dinner
3
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
October/November 2004
Page 2 of 9
Week 1 – Tuesday – Dinner
200g diced lamb
Beef and black bean barbeque
1. Soak bamboo skewer in warm water for at least ½ hour before
required. This will stop them burning.
2. Place all ingredients except meat in the bowl of a food processor and
process until well combined.
3. Thread meat on to skewers and place in a shallow dish. Pour over
marinade and coat kebabs on all sides. Cover and marinate for at
least ½ hour.
4. Grill or barbecue kebabs on medium heat, turning occasionally, until
cooked through. Brush kebabs with marinade left in dish during
cooking time.
5. Serve with a selection of salad or vegetables.
200g beef steak, fat-trimmed
½ medium brown onion, finely diced
1 bunch bok choy, chopped
½ stick celery, thinly sliced
½ cup snow peas
2 tsp peanut oil (or sesame or canola)
1 clove garlic, crushed
2 tblsp black bean sauce, salt-reduced
1 tablespoon plum sauce
1. Brush steak with oil and place on a very hot grill or hot plate. Cook on
both sides for 1 to 2 minutes. Reduce heat and continue cooking for 3
to 4 mins or until done.
2. Remove steak from hot plate/grill and wrap loosely in foil and allow to
rest for 5 mins.
3. In the meantime, barbeque onion, garlic and celery on hot plate until
soft. Add bok choy, snowpeas and sauces and cook until sauce boils.
4. Slice steak into thin strips and return to plate. Toss with the
vegetables and serve immediately.
Week 1 – Wednesday – Dinner
Coriander and Chilli Lamb Kebabs
¼ onion, chopped
½ clove garlic, crushed
¼ cup roughly chopped coriander leaves
and stems
30ml lemon juice
2 teaspoons canola oil
½ teaspoon ground coriander
¼ teaspoon garam marsala
Chilli flakes, to taste
Pinch turmeric
Week 1 – Friday – Dinner
Ling with Gado Gado Hot Vegetable Salad
200g ling (or other fish) fillets
1 tbsp peanut butter
1 tsp canola oil
¼ cup soy milk
¼ tsp chilli powder
1 spring onions, finely chopped
1 ½ cups frozen mixed vegetables
1. Grill or pan fry fish for approximately 7 minutes.
2. Place vegetables in a microwave safe dish with a little water.
Microwave on high for 4 minutes (so they are cooked but still
crunchy).
3. Make a quick sauce by combining the peanut butter, oil, milk and
chilli. Heat in microwave for 45-60 seconds on high. This sauce
should be runny.
4. Toss all the vegetables together, place the grilled fish on top and
drizzle the hot sauce over the top. Garnish with spring onions and
serve.
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
Week 1 – Saturday - Dinner
Warm Salad of Moroccan Lamb with Roasted Roma Tomatoes
200g lamb steaks
2 ripe Roma tomatoes
1 teaspoon mild paprika
½ clove garlic, crushed
½ teaspoon ground cumin
½ teaspoon garam marsala
1 teaspoons canola oil
Dressing:
1 teaspoon canola oil
1 teaspoon Balsamic vinegar
2 teaspoons lemon juice
Freshly ground black pepper
Salad:
¼ Spanish onion
¼ Lebanese cucumber
¼ bunch rocket lettuce
1. Preheat oven to 180°C.
2. Remove eye from Roma tomatoes and halve. Season with pepper,
then bake in oven for 20 minutes, remove and allow to cool.
3. Combine paprika, garlic, cumin, garam marsala and oil and mix
thoroughly. Coat meat evenly with spice mix. Cook meat on
barbecue or grill until medium.
4. Gradually add oil to Balsamic vinegar while whisking. Season
dressing to taste, with lemon juice and pepper.
5. Chop onion and cucumber and place in a bowl with rocket lettuce.
Add dressing and toss to combine.
6. Arrange salad on serving plate and place lamb on top. Garnish with
roasted tomatoes.
7. Serve with other salads or vegetables.
October/November 2004
Page 3 of 9
Week 2 – Monday - Dinner
Chinese-style steamed fish and vegetables
200g Ocean Perch
1 bunch Bok Choy, chopped
½ cup broccoli florettes
½ cup Snowpeas
½ medium shallot
½ tsp Sesame seeds
2 tsp Sesame oil
1 tbs Soya sauce
½ tsp Garlic, crushed
1 tsp Sugar
1. Combine sesame oil, soya sauce, garlic, ginger and sugar to make a
dressing.
2. Place fish fillets on a plate and pour dressing over the top. Cover with
microwave safe plastic film. Steam fish in the microwave for about 8
minutes on high (may be longer if thick).
3. Steam snowpeas, broccoli and bok choy in a microwave safe
container on high for 3-4 minutes.
4. Shred shallot into strips.
5. To serve: lift fish on to plate, and arrange bok choy and snowpeas on
the side. Pour over dressing and sprinkle with shallots and sesame
seeds.
Week 2 – Wednesday - Dinner
Tandoori Chicken Skewers
200g chicken tenderloins
50g low-fat natural yoghurt
1 tsp minced garlic
2 tsp tandoori mix
1 tomato, finely chopped
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
½ Lebanese cucumber, finely chopped
½ small red onion
1 tblsp lemon juice
1. Cut each tenderloin into pieces, and thread onto skewers.
2. Preheat a foil lined grill or barbecue grill plate to moderately hot.
3. Stir together the yoghurt, garlic and tandoori mix until well combined
then spoon or brush the mixture over the chicken.
1. Cook the skewers for 10 minutes, turning once halfway through.
2. Combine the tomato, cucumber, onion and lemon juice to make a
salsa mix.
3. Serve the skewers with the salsa and yoghurt sauce.
Week 2 – Sunday - Dinner
Lamb, tomato and parsley salad
200g lamb backstraps
olive oil spray
1 spring onions, thinly sliced
½ cup of fresh flat-leaf parsley leaves, roughly chopped
½ cup chopped tomatoes
5 pitted kalamata olives
2 cups torn green salad leaves
Dressing
2 teaspoons of olive oil
1 clove garlic, crushed
juice of 1 lemon
1. Preheat heavy based pan and spray with olive oil. Cook lamb, for a
few minutes each side until done. Remove lamb from heat, cover
with foil and allow to rest for 10 minutes.
2. Combine spring onion, parsley, tomatoes and olives in a large bowl.
3. To make dressing: combine oil, garlic, lemon juice and salt and
pepper in a jar. Shake well.
October/November 2004
Page 4 of 9
4. Slice lamb across the grain and add to tomato mixture. Pour over
dressing. Toss to combine and serve on bed of salad leaves.
Week 3 – Wednesday - Dinner
Salmon with lemon and ginger
200g salmon fillets
2 tsp Sesame oil
½ Lemon zest and juice
2 tsp fresh ginger (finely grated)
Fresh ground pepper
1 clove Garlic, crushed
2 tsp Thai fish sauce
½ medium Onion, sliced thinly
2 cups Mixed, thinly sliced vegetables
2 tsp sesame seeds
1. Sprinkle the salmon fillets (skin side down) with half the sesame oil,
half the ginger, and half the lemon zest, and the ground pepper, and
leave to marinate.
2. Heat the sesame seeds in a dry non-stick pan until roasted and
aromatic, and set aside.
3. Slice the onion and vegetables into thin strips.
4. Heat the remaining sesame oil in a wok or non-stick pan. Stir fry onion
for a few minutes, then add the rest of the vegetables, mixing well.
5. Add the crushed garlic, fish sauce, lemon juice and remaining zest
and ginger.
6. Heat a non-stick pan on a high heat, and give a quick spray of oil. Pan
fry the salmon fillets to desired doneness.
7. Place vegetables on a serving plate, then top with salmon fillets and
garnish with a sprinkle of sesame seeds.
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
Week 3 – Thursday - Dinner
October/November 2004
Page 5 of 9
1 tsp fresh grated ginger (1/2 tsp of crushed ginger)
2 tsp corn flour
Beef, Potato, Pea and Artichoke Braise
1 medium potato
½ cup Peas
½ cup Artichoke Hearts
1 medium Onion
100g Tin Tomato
3g Garam Marsala
3 tsp Olive Oil
200g Beef strips
1. Wash and peel potato, cut into 1inch cubes. Drain artichokes and
quarter.
2. Cut onion into a fine dice and sauté with olive oil, add spices and cook
further. Add tinned tomatoes and cook sauce for 5 minutes.
3. Add potato simmer for a few minutes covered over with a lid. Add
peas and artichokes, close the lid and simmer until potato is cooked.
4. Coat beef in 2tsp oil and in a separate non stick pan stir fry for 1-2
mins.
5. Add beef to braise mixture and heat through.
6. Serve with extra vegetables.
Week 3 – Saturday - Dinner
Chicken and Asparagus Stir fry
200g chicken breast, thinly sliced
2 tsp olive oil
½ small red onion, quartered
1 bunch bok choy, halved lengthways
½ cup green beans, cut into thirds
½ bunch fresh asparagus, halved
2 tsp black bean sauce
¼ cup water
1 tsp honey
2 Tbsp soy sauce
1. Cook chicken until browned and cooked through. Remove from pan.
2. Heat oil in the same pan, cook onion until soft. Add bok choy, beans,
asparagus and cook, stirring until vegetables are tender.
3. Combine remaining ingredients and stir through vegetables. Return
chicken to the pan. Stir over heat until the mixture boils and thickens.
Week 3 – Sunday - Dinner
Lamb Cutlets with Sweet Potato mash and Corn Salad
200g lamb cutlets, trimmed
2 cloves garlic, crushed
2 springs fresh rosemary
3 tsp olive oil
salt and pepper to taste
Sweet Potato Mash
½ a sweet potato, peeled, cubed
1 clove garlic, crushed
1 tsp dried oregano
2 Tbsp low-fat milk (or skim milk if desired)
Corn Salad
½ cup canned corn
2 cups of mixed greens
½ cup cherry tomatoes
Balsamic vinegar
1. To prepare the lamb, beat with a tenderiser to obtain desired
thickness.
2. Mix the garlic, rosemary and olive oil in a small dish. Using a pastry
brush, brush both sides of each of the cutlets.
3. Place on a hot grill or BBQ and cook for 3-5 mins on each side,
basting occasionally.
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
October/November 2004
Page 6 of 9
4. For the sweet potato mash, cook sweet potato in boiling water for 20
minutes or until tender. Drain.
Add the remaining ingredients and mash until creamy.
5. Place sweet potato mash on plate and top with cutlets, and serve with
corn salad.
1 tblsp balsamic vinegar
1 clove garlic, crushed
black pepper
1 cup green beans, frozen or fresh
1x200g Swordfish fillet
handful basil leaves, torn
Week 4 – Tuesday - Dinner
1. Combine tomato, oil, sugar, vinegar, garlic and pepper in a small
baking dish.
2. Roast, uncovered in a hot oven for around 20 minutes or until tomato
is soft. Microwave or boil beans until tender.
3. Grill or BBQ fish until brown on both sides and just cooked through.
4. Stir basil into tomato mixture. Place beans on plate, top with tomato
mixture and then fish.
Chicken and Broccoli Stir-Fry
200g of skinless chicken breast cut into 1cm pieces
2 tsp of peanut oil
1 spring onion, chopped
1 cup of broccoli florets
½ cup of sliced red capsicum
¼ cup of chicken stock
½ tsp of grated lemon zest
½ tsp of cornflour blended into a paste with ½ tbsp of water
2 tbsp of fresh basil or ½ tsp of dried basil
¼ cup water
1. Heat oil in pan and cook chicken.
2. Add the broccoli, capsicum, spring onion when chicken is no longer
pink. Cook for approx. 2 minutes.
3. Add the stock, lemon zest and water, and bring to the boil. Reduce to
a simmer and cook until broccoli is tender.
4. Stir in cornflour mixture and basil and cook stirring for a further minute
until sauce is lightly thickened. Serve immediately.
Week 5 – Wednesday - Dinner
Swordfish with Beans and Tomatoes
2 Roma tomatoes, halved
2 tsp olive oil
1tblsp brown sugar
Week 5 – Saturday - Dinner
Thai Style Lamb Stir-Fry
200g of lean lamb strips
½ red capsicum
1 cup of broccoli
½ cup of snow peas
1 tsp of peanut oil
2 tbsp of fresh lime juice
1 tbsp of peanut butter
1. Heat peanut oil in wok or large frying pan and stir-fry the lamb until
browned all over.
2. Add the vegetables and cook until tender and heated through, then
add the lime juice and peanut butter and cook for another 30 seconds
until all ingredients are coated with the lime juice and peanut butter.
3. Serve immediately.
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
October/November 2004
Page 7 of 9
Week 6 – Wednesday - Dinner
Week 6 – Sunday – Dinner
Chicken and Pineapple Salsa
Anchovy and Garlic Mini Lamb Roast
Serves: 2 Preparation: 15 minutes Cooking: 1 hour 15 minutes
200g chicken breast fillet
½ cup spinach, finely chopped
¼ cup finely chopped red onion
½ cup pineapple, cut into small cubes
2 tsp finely chopped fresh mint
1 tblsp parmesan cheese, grated
1 tsp sweet chilli sauce
1. Combine all ingredients in a small bowl and mix well.
2. Cook chicken on a heated oiled grill plate until brown on both sides
and cooked through.
3. Serve topped with the salsa.
Week 6 – Friday - Dinner
Veal with Garlic Mushrooms
200g veal steaks
1 ½ cups mushrooms
½ cup chicken stock
1 clove garlic, crushed
1 tsp cornflour
2 tsp water
1. Cook veal on a heated and oiled non-stick pan until browned on both
sides. Remove from pan and keep warm.
2. Cook mushrooms, stock and garlic in same pan, covered, for about 3
minutes or until mushrooms soften.
3. Mix cornflour with water and add to pan. Stir until sauce boils and
thickens. Serve over the veal.
1 mini lamb roast (400g)
3 anchovies, finely chopped
1 tblsp fresh rosemary leaves, finely chopped
2 tblsp parsley, finely chopped
½ clove garlic, crushed
1 ½ tblsp olive oil
¼ cup red wine
¼ cup beef stock
2 tblsp redcurrant jelly
1. Combine the chopped anchovies, rosemary, parsley, garlic and oil in
a small bowl. Brush over the mini roast and bake for 45 minutes at
180C or until cooked to your liking.
2. Remove the meat from the oven, cover with foil and rest for 10
minutes. Drain any excess fat from the baking tray. Add the red wine,
beef stock and redcurrant jelly.
3. Stir to loosen any sediment from the baking tray. Bring to the boil,
cook for 5 minutes or until reduced by about 1/3 and is syrupy.
4. To serve, remove the string then cut the roast into thick slices,
arrange the meat on a serving plate and drizzle with the juice. Serve
with steamed green vegetables.
Week 7 – Tuesday – Dinner
Chicken breast with ginger salsa
200g Chicken breast
1 tbsp Grated fresh ginger
1 tsp Olive Oil
1 Tomato, chopped into small cubes
1/4 Red capsicum, chopped into small cubes
1 cup frozen mixed green vegetables
1 tsp sesame seeds or sesame oil (optional)
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
1. Lay chicken breast on foil. Combine ½ tbsp of ginger with olive oil.
Spread over the top of the chicken breasts
2. Fold foil to seal and place in a preheated oven. Cook for 25 minutes.
3. While the chicken is cooking, combine tomato, capsicum, remaining
ginger and remaining olive oil in a microwave proof bowl. Cover and
microwave for 45 seconds on high.
4. After 25 minutes, remove the foil parcel from the oven and carefully
make a slit down the centre to open it out. Return it to the oven and
brown for 10 minutes.
5. Use a bamboo steamer or microwave to steam the vegetables and
then sprinkle with sesame seeds or sesame oil.
6. Serve the chicken topped with the salsa with your side of vegetables.
Week 7 – Wednesday – Dinner
Tuna and vegetable frittata
100g Tinned tuna
1 Egg
50g Ricotta cheese, low fat
1 tsp Olive oil
¼ Red onion
¼ tsp Black Pepper
½ med Zucchini, grated or very thinly sliced
1 Tomato, chopped roughly
1 cup Mixed frozen vegetables
1 cup Mixed salad greens
1.
2.
3.
4.
5.
6.
7.
8.
Preheat the grill
Heat oil in non-stick fry pan.
Cook onion and zucchini in fry pan until soft.
Add tuna, mixed vegetables, herbs and half the tomato and cook for
another 2-3 minutes.
Beat the egg and cheese together and poor over the mixture
Cook on medium heat until the base is brown and the top is nearly set
(should take about 4-5 minutes).
Sprinkle with pepper and place under grill until golden brown.
Slice and serve hot with side salad
October/November 2004
Page 8 of 9
9. To make salad, combine mixed salad greens and the other half of the
tomato.
Week 8 – Monday – Dinner
Kansas City Steak Supreme and Coleslaw
200g lean rump steak
½ tsp English mustard
½ tsp ground ginger
2 tsp brown sugar
3 tsp red wine vinegar
4 tbsp tomato sauce
1 tsp olive oil
1. Preheat the grill or BBQ to hot
2. Mix together the tomato sauce, oil, mustard, ginger, sugar and
vinegar
3. Brush one side of the steak with this sauce and grill or BBQ for a few
minutes
4. Turn the steak over, brush other side and grill or BBQ for a further few
minutes or until steak is cooked to your liking.
5. Serve with coleslaw and corn cob with tsp margarine
Coleslaw
1 cup shredded cabbage (green or red or both)
¼ cup grated carrot
2 tbsp reduced fat mayonnaise
1 tsp mustard (eg Dijon)
1 tsp red wine vinegar
1 tsp sugar
ground pepper to taste
1. Combine all the ingredients and mix well. Serve immediately
RECIPES from the CSIRO Total Wellbeing Diet – Summer Challenge Diet Plan
October/November 2004
Week 8 – Wednesday – Dinner
Week 8 – Sunday – Dinner
Lamb Fillets Marinated in Red Wine
Beef Provencal Casserole
Serves: 1
Preparation: 10 minutes
Cooking: 2 hour s 30 minutes
200g lamb fillets
½ cup red wine
1 tbsp balsamic vinegar
1 tsp olive oil
2 garlic cloves, sliced
freshly ground black pepper
1. Mix marinade ingredients.
2. Place lamb in a dish and cover with marinade. Cover and refrigerate
overnight or at least for 2-3 hours.
3. Heat grill to very hot before putting lamb on. Cook on each side for 12 minutes. Reduce heat and continue cooking for 2-3 minutes on
each side or until done. Allow to rest for 5 minutes before serving.
Week 8 – Saturday – Dinner
Asian Lamb Barbecue
Serves: 1
Preparation : 5 minutes
Cooking : 10 minutes
200g diced Lamb*, threaded onto 2 skewers
2 tsp soy sauce
1 tbsp sweet chilli sauce
1. Prepare baste by combining soy and sweet chilli sauces.
2. Cook the skewers on a hot barbecue for 1-2 mins each side. Reduce
heat and continue cooking for 2-3 mins while brushing with baste.
3. Cover loosely with foil and allow to rest for 5 mins before serving with
a green salad.
Page 9 of 9
200 g diced lean casserole beef
2 tsp canola oil
1/2 sliced onion
1/4 diced red capsicum
1/4 diced green capsicum
60 g button mushrooms
1 tblsp chopped fresh mixed herbs
1/2 bay leaf
125 g canned tomatoes, with its juice
30ml red wine
cracked pepper
1. Heat a little oil in a deep-sided pan on high and fry onion until golden
and put aside. Coat meat in the remaining oil and brown meat in small
batches, removing before adding the next. Return meat and onion to
pan.
2. Add remaining ingredients, stirring to combine. Reduce heat to low,
cover and simmer (cooking gently at a level where bubbles rise to the
surface) until meat is tender; about 11/2 – 2 hours. Stir occasionally.
Season to taste.
3. If casserole needs thickening simmer with lid off until reduced (about
15-20 minutes).
4. Serving Suggestion: Serve with a selection of vegetables