28 Day Menu Plan including Recipes Contents
28 Day Menu Plan including Recipes Contents GETTING STARTED ............................................................ 2 CALCULATE YOUR LEVEL ................................................ 3 SALAD & VEGETABLES................................................. 3 BREAD ............................................................................. 3 CEREALS......................................................................... 3 DRINKS ............................................................................ 4 TIPS .................................................................................. 4 WEEK 1 MENU PLAN .......................................................... 5 WEEK 2 MENU PLAN .......................................................... 7 WEEK 3 MENU PLAN .......................................................... 9 WEEK 4 MENU PLAN ........................................................ 11 RECIPES ............................................................................ 13 BAKED VEGETABLES (BOOK 1)................................. 13 BEEF TORTILLA STACK (BOOK 3) ............................. 14 BLUEBERRY AND BANANA MUFFINS (Book 2) ........ 15 BASIC BOLOGNAISE SAUCE (Book 1) ...................... 16 CARROT AND SPINACH SLICE (Book 4) .................... 17 CHICKEN AND VEGETABLE LASAGNE (Book 6) ...... 18 CHICKEN BASIL STIRFRY (Book 6) ........................... 19 CHICKEN WITH PEPPER SAUCE (Book 2) ................. 20 CHOC MINT SQUARES (Book 6) ................................. 21 CRUMBED LAMB CUTLETS (Book 2) ......................... 22 FETTUCCINI CARBONARA (Book 2) ........................... 23 FRUIT DE LIGHT (Book 1) ............................................ 24 HEALTHY VEGGIE SOUP (Book 6) .............................. 25 INDIAN TIKKA CHICKEN (Book 6) ............................... 26 LASAGNE (Book 1) ...................................................... 27 ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 1 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. MARSALA CHICKEN (Book 6) ..................................... 28 MINTED LAMB KEBABS (Book 5) ............................... 29 PEPPER FISH (Book 6) ................................................. 30 PIZZA SUPREME (Book 1) ........................................... 31 HAM & CHEESE OMELETTE (Book 3)......................... 32 POTATO BAKE (Book 2) .............................................. 33 POTATO CHIPS (Book 1).............................................. 34 RIPPA RISSOLES (Book 4) .......................................... 35 SALMON BAKE (Book 3) .............................................. 36 SYM SLAW (Book 2) ..................................................... 37 VEGETABLE FRITTATA (Book 6) ............................... 38 GETTING STARTED The 28 menu plan included as part of your mentoring program has been devised to assist with weight loss and learning to eat like a healthy person. For those who need guidance this plan will help teach you what is normal, how much you should be having and also where you may have been going wrong in the past. Just follow each day and enjoy the plan, it’s that symple. If you have leftovers you can either repeat the complete day a few days later or freeze to have at a later date. You will need to freeze a couple of the Blueberry Banana Muffins as they are on 3 days in the plan. I have also repeated some meals so that you don’t have too much waste and also get the night off from cooking. You can lose weight by just following this plan but it is highly recommended that you also include a minimum of 30 minutes exercise at least 4-5 times a week to get the full benefit of this weight loss plan. While the meals are suitable for the whole family, I do not recommend this 28 Day Menu Plan be followed by children or lactating mothers, seek advice from a doctor or dietitian. Annette Sym and Symply Too Good Pty Ltd take no responsibility or liability for anyone who chooses to follow the plan. Please consult your doctor before embarking on any diet. SYMPLY TOO GOOD TO BE TRUE Cookbooks are available to purchase from all good Newsagencies or online at www.symplytoogood.com.au ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 2 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CALCULATE YOUR LEVEL Level 1 Level 2 27–33g fat / 1210–1260 calories per day 33–40g fat / 1500–1550 calories per day - This level is mainly suitable for women. - A short term level if you want quick weightloss (female). - If you have up to 15 kilos to lose. - If you don’t do any exercise. - Are elderly and not very mobile. - If you have 15 or more kilos to lose. If you are a very active female. If you are an inactive male. A short term level if you want quick weightloss (male). Level 3 Level 4 40–50g fat / 1780–1830 calories per day 50–60g fat / 2070–2120 calories per day - Suitable for those who have up to 40–50kg to lose. - For extremely active females. - Suitable for someone who has more than 50kgs to lose. - For extremely active males. For moderately active males. You must have all the food that is in LEVEL 1 including snacks. If you are on LEVEL 2, 3 or 4 then you go to your LEVEL EXTRAS and have all that is listed there as well as what is in LEVEL 1. Do not miss any of the food listed as it may cause you to be hungry the following day. You cannot swap any choices from one day to another and you must only eat what is on the list for that day. Eating more than what is listed on the daily menu may jeopardize your weight loss. SALAD & VEGETABLES Most salad and vegetables are unlimited but please have at least what is suggested in the menu. There are some salad and vegetables that are NOT unlimited, only eat these when listed separately in the menus: Avocado, corn, potato and sweet potato. BREAD 9 grain bread and multi grain bread rolls are used due to their lower GI rating. Rice should be Basmati rice as it too has a lower GI rating. If you have a gluten or wheat intolerance replace bread with gluten free bread that weighs no more than 37g a slice and replace pasta with rice pasta. CEREALS You will notice cereals listed at breakfast time usually say HIGH FIBRE CEREAL, this is any cereal of your choice that has at least 3g of fibre per serve. Check the nutritional panel on the side of the packet and look down the serving for fibre. For example Special K has 0.8g fibre per serve compared to All Bran at 13.3g fibre per serve. Check the labels and you will quickly know which is the right choice. ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 3 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. DRINKS Use the skim milk allocated in the SNACKS section for tea and coffee or as a drink. If you are lactose intolerant then use no fat soy milk. I would recommend that you have only a couple of cups of coffee or tea each day unless de-caffeinated (these don’t count towards your 8 glasses of water a day). Diet soft drinks are allowed as long as they are de-caffeinated. Herbal teas and water are unlimited. Alcohol has not been included in the menus, if you wish to include alcohol be aware that you are adding extra kilojoules to your day which may slow down your weight loss. If possible try to be alcohol free during the 28 days you are doing the menu plan as it will really help with your weight loss. Don’t forget to drink at least 8 glasses of water every day. If you struggle to drink enough water then add a small amount of diet cordial. TIPS Don’t guess the weights of food such as 120g chicken. I would suggest you invest in a small set of digital scales so your portions are accurate. If you do not want one of the choices that are listed and it is a recipe from one of my cookbooks, you can swap it. Check the kilojoules and fat count per serve of the recipe for that day and choose another recipe from any of the Symply Too Good To Be True cookbooks that has a similar kilojoule and fat count. Same for other items such as swapping ham as your lunch choice just swap for another lean meat such as turkey that has a similar fat and kilojoule count. These products are available in my online store http://www.symplytoogood.com.au/shop ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 4 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Day 4 ¾ cup high fibre cereal ½ cup skim milk 150g fresh fruit 30g 97% FF ham 2 cups salad 30g 25% reducedfat tasty cheese 1 wholemeal lavash bread 1 tbsp 97% FF mayonnaise 1 serve Chicken & Vegetable Lasagne (book 6) 2 cups salad 150g fresh fruit ½ cup low-fat cottage cheese 2 slices 9 grain bread 1 tsp Flora Light marg 2 cups Salad 225g watermelon 250g oven baked jacket potato ½ serve Bolognaise Sauce left over from Day 1 20g 25% reduced-fat tasty cheese 2 cups salad or mixed vegetables 1 cup skim milk 150g fresh fruit 1 x 175g Form yoghurt 20g almonds 1 cup skim milk 150g fresh fruit 150g watermelon 1 x 150g Fruche 1 cup skim milk 300g fresh fruit 2 Ryvita 1 Bega Super Slim Cheese slice 1 small tomato 1 cup skim milk 150g fresh fruit 1 Blueberry & Banana Muffin (Book 2) 20g almonds 1 tbsp extra Philly Light cream cheese 20g avocado 30g ham 150g fresh fruit 1 Be Natural Cranberry Trail Bar 20g almonds 15g almonds 150g fresh fruit 15g almonds 200g fresh fruit 20g avocado 30g lean ham 2 tsp Flora Light marg ½ serve Bolognaise ½ cup cooked pasta 150g fresh fruit 1 Be Natural Cranberry Trail Bar 20g almonds 150g fresh fruit 2 slices 9 grain bread 2 tsp Flora Light marg ½ extra serve Lasagne 300g fresh fruit 30g almonds 15g almonds 150g fresh fruit ½ serve Bolognaise 150g potato 30g lean ham 20g extra bread roll 2 tsp Flora Light marg 60g avocado 300g fresh fruit 1 serve Bolognaise 1 cup cooked pasta 1 Be Natural Cranberry Trail Bar 30g almonds 300g fresh fruit 2 slices 9 grain bread 2 tsp Flora Light marg 100g extra steak 1 Weet-Bix ¼ cup skim milk 1 tsp honey 1 slice 9 grain bread 2 tsps peanut butter ½ extra serve Lasagne 300g fresh fruit 30g almonds ¾ cup high fibre cereal ½ cup skim milk ½ serve Bolognaise 150g potato 20g 25% reduced-fat tasty cheese 35g almond 100g fresh fruit Snacks Level 4 150g raw lean rump steak (grilled or BBQ) 200g potato 2 cups vegetables or salad Day 3 2 Weet-Bix ¾ cup skim milk 1 tsp yellow box honey Extras Level 3 2 tbsp Philly Light cream cheese 5 canned asparagus spears 50g multigrain bread roll 2 cups salad 30g avocado 1 serve Bolognaise Sauce (book 1) 20g 25% reduced-fat tasty cheese 1 cup cooked pasta 2 cups salad or vegetables Day 2 2 slice 9 grain bread toasted 2 tsps Flora Light marg ½ tsp vegemite 1 tsp jam 1 cup skim milk 100g can pink salmon drained 2 cups salad 30g avocado 1 tbsp 97% FF mayonnaise Extras Level 2 1 Blueberry Banana Muffin (book 2) 1 cup skim milk Extras Dinner Level 1 Lunch Breakfast WEEK 1 MENU PLAN Day 1 ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 5 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. WEEK 1 MENU PLAN 1 round wholemeal crumpet toasted 1 tsp Flora Light marg 1 tsp yellow box honey 1 x 175gFormé yoghurt 1 individual Four ‘n’ Twenty LITE meat pie or 1 hot dog (1 x 50g Frankfurter & 1 x 60g Long white bread roll) 1 tbsp tomato sauce 3 grilled fish fingers 1 slice Bega Super Slim cheese 1 tbsp low-fat tartare sauce 50g multi grain bread roll 2 cups salad 1 slice Bega Super Slim cheese 2 slices multigrain bread 1 tsp Flora Light marg 2 cups salad 150g fresh fruit Dinner 1 serve Pepper Fish (Book 6) 200g potato 2 cup salad or vegetables 1 serve Chicken Vegetable Lasagne (book 6) 2 cups salad or vegetables 1 serve Crumbed Cutlets (book 2) 200g potato 2 cups vegetables or salad 1 cup skim milk 150g fresh fruit 2 Ryvita 2 Bega Super Slim Cheese slices 1 tomato 1 cup skim milk 150g fresh fruit 1 x 150g Fruche 30g diary milk chocolate 1 cup skim milk 150g fresh fruit 20g almonds 1 Be Natural Cranberry Trail bar 40g dairy milk chocolate 1 slice fruit bread toasted 1 tsp Flora Light marg 15g dairy milk chocolate ½ serve Crumbed Cutlets 10g almonds 100g fresh fruit 2 Ryvita 45g avocado 150g fresh fruit 100g potato 40g dairy milk chocolate 1 slice fruit bread toasted 1 tsp Flora Light marg ½ serve Chicken Vegetable Lasagne 150g fresh fruit 30g dairy milk chocolate 1 serve Crumbed Cutlets 100g potato 150g fresh fruit 20g almonds 1 extra Four ‘n’ Twenty LITE meat pie or 1 hot dog (1 x 50g Frankfurter & 1 x 60g Long white bread roll) 1 tbsp tomato sauce 2 Ryvita 45g avocado 150g fresh fruit 100g potato 40g dairy milk chocolate 1 slice fruit bread toasted 1 tsp Flora Light marg ½ serve Chicken Vegetable Lasagne 300g fresh fruit 30g dairy milk chocolate 50g Red Rock Deli chips 1 round wholemeal crumpet 1 tsp Flora Light Marg 1 tsp yellow box honey 1 slice Bega Super Slim Cheese 2 slices 9 grain bread 150g fresh fruit 1 serve Crumbed Cutlets 100g potato 25g almonds Level 3 Lunch Breakfast 1 slice fruit bread toasted 1 tsp Flora Light marg 150g fresh fruit Extras Level 2 Day 7 ¾ cup high fibre cereal ½ cup skim milk 150g fresh fruit Extras Level 1 Day 6 Snacks Day 5 Extras Level 4 ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 6 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Day 10 300g fresh fruit salad 2 Weet-Bix ¾ cup skim milk 1 tsp yellow box honey 1 cup skim milk 150g banana add ice for smoothie (optional) Lunch 25g sliced smoked salmon 30g Light Philadelphia cream cheese 75g wholemeal bagel 2 cups salad 1 serve Vegetable Frittata (book 6) 2 cups salad 1 Be Natural Cranberry Trail Bar 1 small (105g) can pink salmon 60g avocado 2 cups salad 150g fresh fruit 1 serve Carrot & Spinach Slice (book 4) 200g potato 2 cups salad or vegetables 1 serve Chicken with Pepper Sauce (book 2) 200g potato 2 cups vegetables or salad 1 cup skim milk 300g fresh fruit 30g unsalted cashews 1 cup skim milk 1 x 175g Formé yoghurt 150g fresh fruit 25g almonds 1 poached or dry fried egg dry fry 75g bacon short cut & 1 medium tomato & ½ cup mushrooms 1 slice 9 grain bread toasted 1 tsp Flora Light marg 125g strawberries 150g fresh fish (pan fried w/cooking spray) 1 serve Potato Chips (book 1) 2 cup vegetables or salad 2 cup skim milk 2 tbsps Milo 300g fresh fruit 150g fresh fruit 20g unsalted cashews 50g multi grain bread roll 2 tsp Flora Light marg 1 slice 9 grain bread toasted 1 tsp Flora Light marg ½ tsp vegemite 25g extra bagel ½ serve Carrot & Spinach Slice 100g potato 150g fresh fruit 1 slice 9 grain bread toasted 1 tsp Flora Light marg ½ tsp vegemite 25g extra bagel ½ serve Carrot & Spinach Slice 100g potato 150g fresh fruit 1 Be Natural Cranberry Trail bar 35g avocado 10 rice crackers 50g multi grain bread roll 2 tsp Flora Light marg 100g potato 25g almonds 150g fresh fruit Breakfast Day 9 150g banana 1 cup skim milk add ice for a smoothie (optional) Dinner WEEK 2 MENU PLAN Day 8 Level 4 Extras Level 3 Extras Level 2 Extras Snacks Level 1 1 serve Vegetable Frittata 90g multi grain bread roll 2 tsp Flora Light marg 100g potato 25g almonds 150g fresh fruit 1 poached or dry fried egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 poached or dry fried egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 50g fresh fish 1 serve Potato Chips 30g dairy milk chocolate 1 poached or dry fried egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 100g fresh fish 1 serve Potato Chips 60 dairy milk chocolate 150g fresh fruit Day 11 1 serve Carrot & Spinach Slice (book 4) 200g potato 2 cups vegetables or salad 1 cup skim milk 150g fresh fruit 1 x 175g Formé yoghurt 1 Be Natural Cranberry Trail bar 1 slice 9 grain bread 20g almonds 2 slices 9 grain bread 150g fresh fruit 35g almonds 1 English fruit muffin toasted 2 tsp Flora Light marg ½ serve Carrot & Spinach Slice 2 slices 9 grain bread 150g fresh fruit 35g almonds ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 7 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. 1 Banana Blueberry Muffin (book 2) 150g fresh fruit 1 sachet 98% FF Cream of Mushroom Cup a Soup 30g 25% reduced-fat tasty cheese 1 slice 9 grain bread toasted 1 tsp Flora Light marg 2 cups salad 30g avocado 80g cooked lean roast lamb fat removed 1 serve Baked Vegetables (book 1) 1 cup vegetables ¼ cup prepared Gravox Lite Gravy 1 cup skim milk 125g strawberries 1 x 175g Formé yoghurt 25g almonds 30g deli sliced turkey breast 1 Bega Super Slim cheese slice 4 Ryvitas 3 tsp Flora Light marg 2 cups salad 1 slice 9 grain bread toasted 1 tsp Flora Light marg 40g cooked lean roast lamb fat removed 1 slice 9 grain bread toasted 1 tsp Flora Light marg 40g avocado 70g cooked lean roast lamb fat removed 300g fresh fruit 1 slice 9 grain bread toasted 1 tsp Flora Light marg 40g avocado 70g cooked lean roast lamb fat removed 300g fresh fruit 50g Red Rock Deli chips Level 2 Level 3 Extras Snacks Dinner Lunch ¾ cup high fibre cereal ½ cup skim milk 150g fresh fruit Extras Level 1 Day 13 Extras Breakfast WEEK 2 MENU PLAN Day 12 Level 4 Day 14 ½ cup canned baked beans 1 slice 9 grain bread toasted 1 tsp Flora Light marg 150g fresh fruit 1 serve Healthy Veggie Soup (book 6) 50g multigrain bread roll 1 tsp Flora Light marg 1 serve Beef Tortilla Stack (book 3) 2 cups vegetables or salad 150g fresh fruit 150g raw lean pork chop fat removed 200g potato 2 cups vegetables or salad 1 cup skim milk 300g fresh fruit 1 x 21g snack pkt Vege Chips 1 cup skim milk 150g watermelon 1 x 175g Formé yoghurt 15g almonds 40g avocado 1 x 175g Formé yoghurt 35g almonds 40g avocado 1 x 175g Formé yoghurt 2 Ryvita 1 Bega SuperSlim cheese slice 30g deli sliced turkey breast ½ serve Beef Tortilla Stack 40g avocado 1 x 175g Formé yoghurt 2 Ryvita 1 Bega Super Slim cheese slice 30g deli sliced turkey breast ½ serve Beef Tortilla Stack 1 x 21g snack pkt Vege Chips 30g dairy milk chocolate 35g almonds 50g raw lean pork chop fat removed 100g potato 300g fresh fruit ½ cup baked beans 1 poached egg 1 slice 9 grain bread toasted 35g almonds 50g raw lean pork chop fat removed 100g potato 300g fresh fruit ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 8 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Level 4 Extras Level 3 Extras Level 2 Extras Snacks Dinner Level 1 Lunch Breakfast WEEK 3 MENU PLAN Day 15 Day 16 Day 17 Day 18 1 Plain Omelette (book 3) 1 slice 9 grain bread toasted 1 tsp Flora Light marg 125g strawberries 30g 97% FF ham slices 1 Bega Super Slim cheese slice 50g multigrain bread roll 1 tsp Flora Light marg 2 cups salad 1 x 175g Formé yoghurt 1 slice fruit bread toasted 2 tsps Flora Light marg 1 cup skim milk 2 tbsps Milo ¾ cup high fibre cereal ½ cup skim milk ½ cup canned Weight Watchers peaches drained ¾ cup high fibre cereal ½ cup skim milk 150g fresh fruit 1 Bega Super Slim Cheese slice 30g 97% FF ham 50g multi grain bread roll 2 tsps Flora Light marg 2 cups salad 125g strawberries 1 serve Healthy Veggie Soup (book 6) 2 slices 9 grain bread toasted 2 tsps Flora Light marg 1 serve Salmon Bake 2 cups salad 30g avocado 1 serve Beef Tortilla Stack (book 3) 2 cups vegetables or salad 1 serve Salmon Bake (book 3) 2 cups vegetables or salad 1 average serve Lasagne (book 1) 2 cups salad 30g avocado 1 cup skim milk 30g diary milk chocolate 150g fresh fruit 1 x 21g snack pkt Vege Chips 1 cup skim milk 150g fresh fruit 2 serves Fruit DeLight (book 1) 50g Greens Lite Microwave popcorn 2 cups skim milk 300g fresh fruit 1 serve Minted Lamb Kebabs (book 5) 1 serve Potato Bake (book 2) 2 cups vegetables or salad 1 cup skim milk 300g fresh fruit 1 serve Choc Mint Squares (book 6) 1 slice 9 grain bread toasted 1 tsp Flora Light marg 20g dairy milk chocolate 1 slice 9 grain bread 1 tsp Flora Light marg ½ serve Beef Tortilla Stack 45g dairy milk chocolate 40g avocado 200g potato 30g avocado 1 x 21g snack pkt Vege Chips 30g avocado 1 x 175g Formé yoghurt 1 slice fruit bread toasted 1 tsp Flora Light marg 40g avocado ½ serve Salmon Bake 200g potato 1 slice fruit bread toasted 1 tsp Flora Light marg 25g multi grain bread roll 40g avocado 1 serve Salmon Bake 400g potato 30g avocado ½ serve Lasagne 1 x 21g snack pkt Vege Chips 1 Peters Split icecream 30g avocado ½ serve Salmon Bake 20g almonds 1 x 175g Formé yoghurt 150g fresh fruit 1 serve Healthy Veggie Soup 30g avocado ½ serve Lasagne 1 x 21g snack pkt Vege Chips 1 Peters Split icecream 20g almonds 30g avocado ½ serve Salmon Bake ½ serve Minted Lamb Kebabs 1 serve Potato Bake 20g almonds 1 x 175g Formé yoghurt 150g fresh fruit 1 slice 9 grain bread toasted 1 tsp Flora Light marg ½ serve Beef Tortilla stack 60g dairy milk chocolate 1 x 21g snack pkt Vege Chips 300g fresh fruit ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 9 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Level 3 Extras Level 2 Extras Snacks Dinner Level 1 Lunch Breakfast WEEK 3 MENU PLAN Day 19 Extras Level 4 Day 20 Day 21 1 boiled or poached egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 125g watermelon 1 x 100g can Tuna Tempter Tomato & Onion 50g multi grain bread roll 2 cups salad 1 x 150g Fruche ¾ cup high fibre cereal ½ cup skim milk ½ cup Weight Watchers peaches drained 150g banana 1 cup skim milk add ice for a smoothie (optional) 1 serve Pizza Supreme (book 1) 2 cups salad 30g avocado 60g cooked chicken breast 1 wholemeal lavash bread 2 cups salad 1 tbsp 97% FF mayonnaise 1 serve Lasagne (book 1) 2 cups salad or vegetables 100g cooked lean roast pork loin 1 serve Baked Vegetables (book 1) 1 cup green beans ¼ cup prepared Gravox Lite gravy 250g jacket potato baked ½ cup canned cream corn 90g bacon short cut strips grilled 1 serve Symslaw (book 2) 1 cup skim milk 150g fresh fruit 125g strawberries 1 chocolate paddle pop 1 cup skim milk 1 x 175g Formé yoghurt 125g watermelon 1 slice Choc Mint Squares (book 6) 1 cup skim milk 100g kiwi fruit 125g strawberries 30g pretzels 1 boiled or poached egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 boiled or poached egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg ½ serve Lasagne 25g avocado 150g fresh fruit 1 boiled or poached egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg 50g multi grain bread roll 30g 25% reduced-fat tasty cheese ½ serve Lasagne 40g avocado 150g fresh fruit 30g unsalted cashews 50g avocado 150g potato 1 serve Pizza Supreme 150g fresh fruit 30g unsalted cashews 2 slices 9 grain bread 3 tsps peanut butter 50g avocado 150g potato 1 serve Pizza Supreme 50g cooked lean roast pork loin 1 serve Baked Vegetables ¼ cup prepared Gravox Lite gravy 150g fresh fruit 45g unsalted cashews 2 slices 9 grain bread 3 tsps peanut butter 50g avocado 150g potato 1 Streets Vanilla Cornetto ice-cream ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 10 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Level 3 Level 4 Extras Snacks Dinner Extras Level 2 Extras Level 1 Lunch Breakfast WEEK 4 MENU PLAN Day 22 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 tsp Jam 1 x 175g Formé yoghurt 30g 25% reduced-fat tasty cheese 1 wholemeal lavash bread 2 cups salad 2 tsps 97% FF mayonnaise 15g almonds 1 serve Indian Tikka Chicken (book 6) ½ cup Basmati rice 2 cups vegetables or salad ½ cup skim milk 300g fresh fruit 1 Be Natural Cranberry Trail bar 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 tsp jam 10g almonds 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 tsp jam ½ serve Indian Tikka Chicken ½ cup Basmati rice 35g almonds 1 slice 9 grain bread toasted 1tsp Flora Light marg 1 tsp jam 30g 25% reduced-fat tasty cheese 1 wholemeal lavash 2 tsps 97% FF mayonnaise ½ serve Indian Tikka Chicken ½ cup Basmati rice 35g almonds Day 23 ¾ cup high fibre cereal ½ cup skim milk 150g fresh fruit Day 24 1 cup cooked porridge ½ cup skim milk 20g sultanas 1 x 100g can Tuna Tempters Tomato & Onion 2 cups salad 1 slice 9 grain bread 1 tsp Flora Light marg 150g fresh fruit 1 serve Rippa Rissoles (book 4) 2 cups vegetables or salad 1 x 175g Formé yoghurt 1 cup skim milk 150g fresh fruit 10 rice crackers 50g avocado 30g deli sliced turkey breast 1 Bega Super Slim cheese slice 50g multigrain bread roll 2 cups salad 60g avocado Day 25 1 poached egg 1 tomato dry pan fried 75g mushrooms dry pan fried 1 slice 9 grain bread toasted 1 tsp Flora Light marg 1 cup skim milk 80g canned pink salmon 30g 25% reduced-fat tasty cheese 2 cups salad 150g watermelon 1 serve Fettuccini Carbonara (book 2) 2 cups vegetables or salad 1 serve Chicken Basil Stir fry (book 6) ¾ cup cooked Basmati rice 1 cup skim milk 300g fresh fruit 1 chocolate paddle pop 1 cup skim milk 300g fresh fruit 1 x 21g snack pkt Vege Chips 1 slice 9 grain bread 15g almonds 25g unsalted dry roasted cashews 3 Ryvita 30g avocado 1 slice 9 grain bread 30g almonds ½ serve Rippa Rissoles 300g fresh fruit 35g unsalted dry roasted cashews ½ serve Fettuccini Carbonara 150g fresh fruit ½ serve Chicken Basil Stir fry 3 Ryvita 50g avocado 1 x 21g snack pkt Vege Chips ¾ cup high fibre cereal ½ cup skim milk 1 slice 9 grain bread 35g almonds ½ serve Rippa Rissoles 300g fresh fruit ½ cup porridge 30g deli sliced turkey breast 1 Bega Super Slim cheese slice 50g multigrain bread roll 20g avocado 35g unsalted cashews ½ serve Fettuccini Carbonara 150g fresh fruit 1 poached egg 1 slice 9 grain bread toasted 1 tsp Flora Light marg ½ serve Chicken Basil Stir fry 3 Ryvita 50g avocado 1 x 21g snack pkt Vege Chips 150g fresh fruit ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 11 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. Level 3 Extras Level 2 Extras Snacks Dinner Level 1 Lunch Breakfast WEEK 4 MENU PLAN Day 26 Extras Level 4 Day 27 Day 28 ½ cup canned baked beans 150g tomato grilled 1 slice 9 grain bread toasted ¾ cup high fibre cereal ½ cup skim milk 15g sultanas ¾ cup high fibre cereal ½ cup skim milk ½ can Weight Watchers peaches drained 30g 25% reduced-fat tasty cheese 1 wholemeal lavash bread 2 cups salad 1 tbsp 97% FF mayonnaise 125g raw fish fillet (pan fried with cooking spray) 1 serve Potato Chips (book 1) 2 cups vegetables or salad 1 boiled egg 2 slices 9 grain bread 1 tsp Flora Light marg 2 cups salad 1 x 175g Formé yoghurt 30g deli sliced turkey breast 50g multi grain bread roll 2 cups salad 30g avocado 100g cooked lean roast beef topside fat removed 1 serve Baked Vegetables (book 1) 1 cup green vegetables ¼ cup prepared Gravox Lite gravy 1 cup skim milk 150g watermelon 8 rice crackers 30g avocado 1 serve Marsala Chicken (book 6) ½ cup cooked Basmati rice 2 cups vegetables or salad ¼ cup high fibre cereal ¼ cup skim milk 1 tsp Flora Light marg 25g cooked lean roast beef 30g avocado 4 rice crackers ¼ cup high fibre cereal ¼ cup skim milk 1 boiled egg 2 slices 9 grain bread toasted 1 tsp Flora Light marg 15g almonds 150g fresh fruit ¼ cup high fibre cereal ¼ cup skim milk 1 boiled egg 2 slices 9 grain bread toasted 1 tsp Flora Light marg 75g cooked lean roast beef ¼ cup prepared Gravox Lite gravy 150g fresh fruit 8 rice crackers 40g avocado 30g deli sliced turkey breast 50g multi grain bread roll 30g avocado ½ serve Marsala Chicken ½ cup cooked Basmati rice 150g fresh fruit 25g almonds 1 cup skim milk 100g strawberries 1 x 175g Formé yoghurt 8 rice crackers 30g Skinny Hommus dip (Black Swan) 30g 97% FF tasty cheese 20g avocado 50g strawberries ½ cup canned baked beans 1 slice 9 grain bread toasted 30g 25% reduced fat tasty cheese 50g avocado 50g strawberries ½ cup canned baked beans 1 slice 9 grain bread 30g 25%reduced fat tasty cheese 50g avocado 50g raw fish fillet (pan fried with cooking spray) 1 serve Potato Chips 15g almonds 50g strawberries 1 cup skim milk 25g almonds 150g fresh fruit 1 x 150g Fruche ½ serve Marsala Chicken ½ cup cooked Basmati rice 150g fresh fruit 25g almonds ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 12 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. RECIPES BAKED VEGETABLES (BOOK 1) SERVES: 1 INGREDIENTS vegetables of your choice eg. potato, pumpkin, onion, sweet potato cooking spray Preheat oven 230°C fan forced. Cut vegetables into large chunks, keep onion whole. Microwave with a little water for 10 minutes on high, drain. Coat baking tray generously with cooking spray. Place vegetables on tray, generously spray again. Bake on top rack 30-40 minutes or until golden brown, turning once. SERVE PER PERSON: 1 medium size potato, 1 medium piece pumpkin, 1 small onion, 1 medium piece of sweet potato. Nutritional Information: PER SERVE FAT TOTAL 0.7g SATURATED 0.2g FIBRE 4.8g PROTEIN 6.1g CARBS 34.1g SUGAR 8.7g SODIUM 20mg KILOJOULES 702 (cals 167) GI RATING MEDIUM Dietitian’s Tip: A fabulous tasty way to have low-fat baked vegetables. Great for preventing chronic diseases such as diabetes, heart disease and some types of cancers. ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 13 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. BEEF TORTILLA STACK (BOOK 3) SERVES: 8 INGREDIENTS cooking spray 600g very lean beef mince 1 cup onion finely diced 1 tsp crushed garlic (in jar) ½ cup corn kernels 1 cup capsicum small diced 1 x 415g can no added salt crushed tomatoes 3 tablespoons no added salt tomato paste 1½ cups water 1 tsp salt-reduced chicken-style stock powder (Massel®) 2 tablespoons salt-reduced taco seasoning (Old El Paso®) 5 tortilla sheets ½ cup 25% reduced-fat grated tasty cheese Preheat oven to 180ºC fan forced. In a large saucepan coated with cooking spray sauté mince. When cooked drain and place in a bowl, leave to one side. Add all the remaining ingredients to saucepan except the tortilla sheets and cheese. Bring mixture to boil, simmer 10 minutes. Remove 1 cup of the tomato sauce and leave to one side (this will go on the top). Add the mince back into the remaining sauce and bring to boil. Coat a quiche or pie plate with cooking spray and lay 1 tortilla sheet on base and spread 1½ cups of mince sauce over sheet, repeat this 3 times. Top with last tortilla sheet and cover with reserved tomato sauce, sprinkle cheese over top. Bake for 30 minutes or until cheese has browned. Variation: Replace beef mince with 600g very lean chicken mince. Suitable to be frozen. Nutritional information PER SERVE FAT FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING TOTAL SATURATED BEEF 11.5g 4.1g 3.2g 23.1g 23.0g 3.8g 529mg 1212 (cals 289) Low CHICKEN 8.0g 2.4g 3.2g 24.8g 23.0g 3.8g 523mg 1114 (cals 265) Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 14 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. BLUEBERRY AND BANANA MUFFINS (Book 2) MAKES: 10 INGREDIENTS cooking spray 2 egg whites ¼ cup sugar ½ tsp bicarb soda ½ cup apple sauce (in jar) ½ cup mashed ripe banana 2½ cups self-raising flour 1 cup canned blueberries (well drained) Preheat oven 200ºC fan forced. Coat a 12 cup muffin tin with cooking spray. In a medium size mixing bowl beat egg whites and sugar for 1 minute using an electric beater. Stir bicarb soda into apple sauce (it will froth) then add to bowl. Place mashed banana into bowl and mix together. Gently fold flour into mixture in one go, treat as a sponge, DO NOT BEAT, as this will make the muffins tough (mixture can look a little lumpy). Gently fold blueberries into mixture. Spoon into prepared muffin tin dividing equally into 10 cups. Bake 15-20 minutes or until firm to touch in centre. Allow muffins to sit 5 minutes in tin before turning onto a wire rack to cool. Variation: Replace banana with chopped fresh apple or chopped fresh pear. Nutritional Information PER MUFFIN FAT TOTAL 0.4g SATURATED 0.1g FIBRE 2.1g PROTEIN 3.8g CARBS 32.0g SUGAR 10.8g SODIUM 237mg KILOJOULES 617 (cals 147) GI RATING Medium ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 15 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. BASIC BOLOGNAISE SAUCE (Book 1) SERVES: 6 INGREDIENTS cooking spray 500g very lean beef mince 1 x 410g can no added salt tomato puree ¼ cup (70g) no added salt tomato paste 1 tsp crushed garlic (in jar) 1 small onion diced 1 tsp oregano 1 tsp beef stock powder 1 cup water cracked pepper (optional) Brown mince in a large saucepan that has been coated with cooking spray, drain well, remove to plate. Using same saucepan mix tomato puree, tomato paste, garlic, onion, oregano, stock powder, water and pepper together. Bring to boil, reduce heat and simmer for 5 minutes covered. Add mince to pot for 5 minutes. Serve with spaghetti noodles. Variations: To make Chilli Con Carne make Basic Bolognaise Sauce, add 1 whole can (410g) of Mexican Kidney Beans. Taste test sauce, if you want it hotter, add ¼ tsp chilli powder. Serve with rice. Suitable to freeze Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING BOLOGNAISE CHILLI CON CARNE 6.0g 6.3g 2.5g 2.5g 1.8g 5.3g 18.5g 21.8g 6.3g 16.8g 4.6g 6.4g 189mg 487mg 642 (cals 153) 890 (cals 212) Low Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 16 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CARROT AND SPINACH SLICE (Book 4) SERVES: 6 INGREDIENTS 1 bunch silverbeet/spinach 2 whole eggs 3 egg whites 1 x 35g packet salt reduced French onion soup (Continental®) 1 tsp crushed garlic (in jar) 2 tablespoons grated parmesan cheese ½ cup 25% reduced fat grated tasty cheese 3 cups carrot grated ½ cup onion diced ¾ cup self raising flour pepper to taste cooking spray extra ⅓ cup 25% reduced fat grated tasty cheese Preheat oven 180ºC fan forced. Wash silverbeet then remove white stalks. (An easy way to do this is to hold the stalk in one hand and with the other hand pull away the green leaf). Cut silverbeet leaves into thin strips. Microwave in a little water for 3 minutes. Drain really well by pushing out as much water as possible from silverbeet and leave to one side. In a large mixing bowl beat eggs and whites well. Add dry soup mix, garlic, parmesan cheese, ½ cup tasty cheese and combine well. Add in grated carrots, diced onion and spinach and mix. Stir in flour until combined well. Pepper to taste. Coat a quiche dish with cooking spray then spread mixture into dish. Sprinkle extra ⅓ cup tasty cheese over top. Bake 45 minutes or until browned and firm in centre. Variation: For a quicker version replace silverbeet with 2 x 250g packets frozen chopped spinach. Defrost and squeeze as much water out as possible from spinach before using. Nutritional information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 6.8g 3.5g 4.1g 12.7g 16.8g 4.1g 464mg 749(cals 178) Medium ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 17 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CHICKEN AND VEGETABLE LASAGNE (Book 6) SERVES: 8 INGREDIENTS SAUCE 2 tablespoons Flora® Light margarine 3 tablespoons plain flour 3 cups skim milk 2 tsps salt-reduced chicken stock powder 1/3 cup finely grated parmesan cheese pepper FILLING 2 cups peeled pumpkin small dice 2 cups carrots sliced 2 cups peeled sweet potato small dice 2 cups broccoli in small florets 1 cup cut frozen beans cooking spray 500g skinless chicken breast small dice 1 onion diced 1 tsp crushed garlic (in jar) ASSEMBLY 9 lasagne sheets 1 packet (150g) fresh spinach leaves ½ cup 25% reduced-fat grated tasty cheese Preheat oven 180°C fan forced. To make sauce: Melt margarine in medium size saucepan then whisk in flour and combine. Slowly add milk whisking continuously to avoid lumps. Once boiled, add stock powder, parmesan cheese and pepper to taste. Set to one side. To make filling: Microwave pumpkin, carrots and sweet potato in a little water on high for 8 minutes. Drain and place in a large bowl. Microwave broccoli and beans in a little water on high for 6 minutes. Drain and add to other vegetables. Coat a large non-stick frypan or wok with cooking spray and sauté chicken for 2 minutes. Add onion and garlic and cook for a further 2 minutes. Add sauce and chicken to vegetables and combine well. To assemble lasagne: Coat a large lasagne dish with cooking spray. Place 3 lasagne sheets on the bottom of the dish. Pour one-third of the filling over sheets then top with half the spinach leaves. Repeat this process. Top with last 3 remaining lasagne sheets and pour remaining filling over top. Sprinkle grated cheese over the top and cover with sheet of aluminum foil. Bake for 1 hour then remove foil and continue baking lasagne for another 15 minutes or until brown on the top. Suitable to be frozen for 2-3 weeks. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS 7.3g 3.0g 3.4g 26.8g 28.8g SUGAR SODIUM KILOJOULES GI RATING 9.8g 386mg 1215 (cals 290) LOW ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 18 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CHICKEN BASIL STIRFRY (Book 6) SERVES: 4 INGREDIENTS 500g skinless chicken breasts cooking spray 1 tsp crushed ginger (in jar) 2 tsps crushed garlic (in jar) 1 cup carrot sliced 2 cups small broccoli florets ½ cup water 3 small kaffir lime leaves ¼ tsp chopped chilli (in jar) or to taste 1 cup yellow capsicum sliced 1 onion sliced 1 cup snow peas 1½ cups mushrooms sliced 1 tsp salt-reduced chicken stock powder 1 tsp fish sauce 3 tablespoons Hoi Sin sauce 1 cup (½ bunch) basil leaves 1 tsp sugar pepper 1 tablespoon cornflour 1½ cups water Cut chicken into bite size pieces. Heat wok or large non-stick frypan and coat with cooking spray. Sauté chicken, ginger and garlic together until cooked. Remove chicken onto a plate and leave to one side. Re-spray pan and sauté carrots and broccoli for 3 minutes. Add ½ cup water to pan with kaffir lime leaves, chilli, capsicum, onion, snow peas and mushrooms stirring regularly to avoid vegetables burning. Once vegetables are cooked to your liking, add stock powder, fish and Hoi Sin sauce, basil leaves, sugar and pepper to taste and combine well. Blend cornflour with water and pour into pan, stir well. Add chicken back to pan and mix with vegetables. Suitable to be frozen. PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 4.0g 0.9g 6.4g 33.6g 14.2g 10.1g 579mg 956 (cals 228) MEDIUM ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 19 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CHICKEN WITH PEPPER SAUCE (Book 2) SERVES: 6 INGREDIENTS 1 tablespoon dried medley peppercorn mix cooking spray ½ cup onion finely chopped 2 tsps salt-reduced chicken stock powder 2 tablespoons brandy ¼ cup red wine 3 tablespoons cornflour ½ cup water 1 x 375ml can evaporated light milk pepper to taste 6 x 150g skinless chicken breasts Crush peppercorns using a rolling pin. Coat a nonstick saucepan with cooking spray, cook onion and crushed peppercorns 2 minutes, stirring continuously. Add chicken stock powder, brandy, red wine and bring to boil. Combine cornflour with water, add to pot and bring to boil. Pour in milk, stir ingredients together well, pepper to taste. Once boiled reduce to a low simmer. Cook chicken breasts by grilling, dry bake or pan fry in a non-stick frypan that has been coated with cooking spray. Spoon pepper sauce over chicken and serve. Variations: Replace chicken with lean rump or lean butterfly pork steak. Nutritional Information PER SERVE CHICKEN RUMP PORK FAT TOTAL 4.5g 5.0g 2.6g SATURATED 1.6g 2.4g 1.2g FIBRE 0.4g 0.4g 0.4g PROTEIN 39.4g 40.6g 42.1g CARBS 11.3g 11.3g 11.3g SUGAR 7.9g 7.9g 7.9g SODIUM 147mg 139mg 142mg KILOJOULES 1109 (cals 264) 1147 (cals 273) 1084 (cals 258) GI RATING Low Low Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 20 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CHOC MINT SQUARES (Book 6) MAKES: 15 slices INGREDIENTS 2 egg whites ½ cup sugar ¾ tsp bicarb soda ½ cup apple sauce (in jar) ½ cup skim milk 1¼ tsps peppermint essence 15 squares (75g) dark cooking chocolate grated 1½ cups self-raising flour ⅓ cup cocoa cooking spray ICING ½ cup icing sugar sifted 1 tsp Flora® Light margarine 6 drops peppermint essence about 1 tsp skim milk Preheat oven 180ºC fan forced. Beat egg whites and sugar together in a medium size mixing bowl for 1 minute using an electric beater. Stir bicarb soda into apple sauce (it will froth), then add to bowl. Add milk, essence and chocolate, combine well. Sift flour and cocoa in one go, gently fold ingredients together. DO NOT BEAT, as this will make the mixture tough. Once flour is combined, pour into a slab tin that has been coated with cooking spray. Bake 20-25 minutes or until mixture springs back when lightly pressed in centre. Once cooled, cut into 15 slices then make icing. To make icing: In a small mixing bowl combine all ingredients. Pour into small icing bag then pipe squiggles over top of each square. Variation: Omit peppermint essence for Choc Squares. Suitable to be frozen. Nutritional Information: PER SLICE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 2.2g 1.6g 0.9g 2.9g 26.1g 15.5g 192mg 561 (cals 134) MEDIUM ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 21 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. CRUMBED LAMB CUTLETS (Book 2) SERVES: 4 INGREDIENTS 12 medium size (480g) lean lamb French cutlets 1 egg white ½ cup skim milk 1 cup dried breadcrumbs Trim cutlets, cutting as much visible fat off as possible. Beat egg white and milk together. Coat each cutlet with egg mix then coat in breadcrumbs. Repeat until all cutlets are crumbed. Place under grill, cook until browned, checking regularly so as not to burn cutlets. Once both sides are browned serve 3 cutlets per person. To make a low-fat gravy use GRAVOX ® Lite Supreme gravy mix as directed on packet. Nutritional Information PER SERVE FAT TOTAL 5.8g SATURATED 2.5g FIBRE 0.6g PROTEIN 20.4g CARBS 11.0g SUGAR 1.8g SODIUM 177mg KILOJOULES 747 (cals 178) GI RATING Medium ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 22 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. FETTUCCINI CARBONARA (Book 2) SERVES: 6 INGREDIENTS cooking spray 1 tsp crushed garlic (in jar) 1 small onion diced 1 cup 97% fat-free ham diced (Hans®) 3 cups mushrooms sliced 1 tablespoon (15g) Flora Light® margarine 2 tablespoons plain flour 1 x 375ml can evaporated light milk ¾ cup skim milk 2 sachets cream of mushroom cup-a-soup (Continental®) 1 tsp salt-reduced vegetable stock powder 2 tablespoons grated parmesan cheese pepper to taste 300g dry fettuccine pasta Coat a large non-stick saucepan with cooking spray. Sauté garlic and onion for 2 minutes, toss in ham and cook 2 minutes. Add sliced mushrooms and cook a further 2-3 minutes. Remove from pan and set to one side. In same saucepan melt margarine, add flour, mixing well. Slowly add in evaporated milk and then skim milk, mixing continually until smooth. Stir in dry soup mix, stock powder and parmesan cheese. Return mushroom mixture to pot, combine well, add pepper to taste. Fill a large saucepan ¾ full with water: Bring to boil, add pasta, bring back to boil then simmer stirring occasionally to keep pasta separated. Cook 10 minutes or until pasta is cooked, drain, divide into 4 serves. Pour sauce over pasta and serve. Nutritional Information PER SERVE FAT TOTAL 4.3g SATURATED 1.8g FIBRE 3.8g PROTEIN 17.5g CARBS 47.7g SUGAR 9.9g SODIUM 366mg KILOJOULES 1210 (cals 288) GI RATING Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 23 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. FRUIT DE LIGHT (Book 1) SERVES: 4 INGREDIENTS 1 packet diet orange jelly crystals (Cottees®) 200ml boiling water 1 cup apricot halves in natural juice drained 1 x 200ml tub diet peach yoghurt Dissolve jelly crystals in 200ml boiling water. Pour into food processor/blender with apricots and puree together. Add in yoghurt, blend till mixed. Pour into dessert dishes, chill till set. Variation: Replace apricots with any fruit you like, either fresh or canned. Match up the colour of fruit with jelly and yoghurt (keeping same quantities as with the apricot recipe). Not suitable to freeze Nutritional information PER PERSON FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 0.1g 0.1g 0.8g 3.0g 8.5g 8.2g 35mg 204 (cals 49) Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 24 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. HEALTHY VEGGIE SOUP (Book 6) SERVES: 8 INGREDIENTS 500g orange sweet potato 500g pumpkin 500g carrots (about 5 large) cooking spray 1 large onion diced 2 tsps crushed garlic (in jar) 2 tsps crushed ginger (in jar) 2 tsps dried coriander 2 tsps cumin 2 tsps Cajun seasoning 2 litres water 3 tsps salt-reduced vegetable stock powder 1 cup frozen corn kernels 1 x 400g can chick peas (drained) Peel and dice sweet potato and pumpkin. Peel and slice carrots then leave to one side. Coat the base of a large boiler generously with cooking spray then sauté onion, garlic and ginger for 2 minutes. Add coriander, cumin and Cajun seasoning to pot and cook for 30 seconds. Add water, sweet potato, pumpkin, carrots and stock powder to pot. Stir well and once boiled reduce to a slow boil for around 30 minutes, or until carrots are cooked through. Process soup using either a hand held stick blender or food processor until smooth. Finally add corn and chick peas to pot. Once boiled, serve. Variation: Instead of having a smooth soup you can use a potato masher to break up vegetables so that it has a chunkier texture. Suitable to be frozen. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 1.5g 0.3g 6.2g 6.1g 27.2g 11.0g 325mg 599 (cals 143) LOW ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 25 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. INDIAN TIKKA CHICKEN (Book 6) SERVES: 4 INGREDIENTS 500g skinless chicken breasts 1 onion cooking spray 1 tsp crushed ginger (in jar) 1 tsp crushed garlic (in jar) 4 tablespoons Tikka Masala curry paste 1 tsp salt-reduced chicken stock powder 1 x 400g can no-added-salt chopped tomatoes 1 x 375ml can evaporated light milk 1 tsp cornflour 1 tsp coconut essence ½ cup (10g) fresh coriander leaves Cut chicken into bite sized pieces. Peel and cut onion into quarters then slice. Generously spray a nonstick frypan with cooking spray and sauté chicken, ginger and garlic for 3 minutes. Add onion and toss with chicken cooking for a further 2 minutes. Coat chicken with Tikka Masala paste then add stock powder and canned tomatoes. Combine well. Once boiled, reduce to a slow boil until chicken is cooked through. Mix evaporated milk with cornflour and essence. Add to pan with coriander leaves and mix well. Once sauce has boiled, serve. Variation: Replace chicken with lean rump steak, lamb leg steak or firm tofu. Suitable to be frozen for 2-3 weeks. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING CHICKEN 5.9g 1.4g 1.7g 34.1g 15.6g 10.4g 500mg 1067 (cals 255) LOW BEEF 6.3g 2.0g 1.7g 35.1g 15.6g 10.4g 494mg 1098 (cals 262) LOW LAMB 7.5g 2.6g 1.7g 33.2g 15.6g 10.4g 529mg 1114 (cals 266) LOW TOFU 10.5g 0.6g 1.7g 18.3g 20.6g 11.7g 439mg 924 (cals 221) LOW ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 26 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. LASAGNE (Book 1) SERVES: 8 INGREDIENTS MEAT SAUCE 750g very lean mince cooking spray 2 x 425g cans tomato puree 1 x 140g can no added salt tomato paste 1 cup water 1 onion finely diced 2 tsps crushed garlic (in jar) 2 tsps beef stock powder 2 tsps oregano pepper to taste WHITE SAUCE MIXTURE 1 tablespoon (15g) Flora Light® margarine 3 tablespoons plain flour 2½ cups skim milk pepper to taste 8 instant lasagne sheets ¾ cup 25% reduced-fat grated tasty cheese To make meat sauce: Brown mince in a large saucepan that has been coated with cooking spray, drain well and remove to a plate. In same saucepan add all other ingredients, bring to boil, simmer 5 minutes. Return mince to pan, cook a further 5 minutes, leave to one side. To make white sauce: Melt margarine in a medium size saucepan, add flour, mix well with a whisk to avoid lumps. Slowly add milk, stir constantly until sauce boils, pepper to taste. Remove from heat, leave for a few minutes to allow sauce to thicken. Preheat oven 180°C fan forced. To assemble lasagne: Spoon ⅓ of meat sauce over base of lasagna dish, cover with ½ of white sauce. Top with 4 lasagne sheets. Spread ½ of meat sauce over lasagne, cover with remaining white sauce, top with remaining lasagne sheets. Spread with remainder of meat sauce and sprinkle with cheese. Cover with foil (coat foil with cooking spray to stop cheese sticking). Bake 40-45 minutes, remove foil, cook a further 5-10 minutes until pasta is cooked and cheese is golden brown. Suitable to freeze Nutritional information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS 10.3g 4.6g 3.4g 29.0g 25.7g SUGAR SODIUM KILOJOULES GI RATING 10.6g 379mg 1309 (cals 312) Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 27 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. MARSALA CHICKEN (Book 6) SERVES: 4 INGREDIENTS 4 x 125g chicken breasts flattened cooking spray ¾ cup Marsala wine 2 cups mushrooms sliced ¼ cup shallots sliced 1 tsp crushed garlic (in jar) ½ tsp dried oregano pinch black pepper 1 tsp salt-reduced chicken stock powder 2 tsps cornflour 1 cup evaporated light milk Cook chicken breasts in a non-stick frypan that has been coated generously with cooking spray, about 4 minutes each side. Remove from pan and leave to one side. Pour Marsala wine into the same frypan and boil for 30 seconds. Add mushrooms, shallots, garlic, dried oregano, black pepper and stock powder. Bring back to boil then reduce to slow boil, stirring occasionally for 2 minutes. Combine cornflour with milk and pour into pan, stirring continuously until mixture boils. Return the chicken to pan and serve once heated through. Suitable to be frozen for 2-3 weeks. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 4.1g 1.4g 1.2g 35.1g 11.3g 8.3g 294mg 1073 (cals 256) MEDIUM ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 28 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. MINTED LAMB KEBABS (Book 5) SERVES: 6 INGREDIENTS 12 bamboo skewers MARINADE ½ cup thick mint sauce (Fountain®) 3 tablespoons soy sauce 43% less salt 2 tablespoons no added salt tomato paste 1 tsp crushed ginger (in jar) 1 tsp crushed garlic (in jar) ¼ cup yellowbox honey 1 tsp cumin 1 tsp dried rosemary KEBAB 750g raw lean lamb rump steak (boneless chump) Soak bamboo skewers overnight or for several hours in water before using to avoid burning. To make marinade: In a small mixing bowl whisk all ingredients together. To make kebabs: Cut lamb into large dice. Thread onto bamboo skewers then place into a large shallow plastic container (that has a lid), pour marinade over meat. Refrigerate overnight if possible or for at least 4 hours. Turn occasionally. When ready to cook remove kebabs from marinade and either BBQ or grill turning so all sides cook. Pour marinade over meat while cooking. Suitable to be frozen. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 8.3g 3.8g 0.1g 26.4g 21.8g 20.9g 440mg 1115 (cals 265) LOW ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 29 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. PEPPER FISH (Book 6) SERVES: 4 INGREDIENTS 1 egg white ¼ cup skim milk ¾ cup breadcrumbs 2 tsps freshly cracked black pepper 2 tsps crushed garlic (in jar) 2 tablespoons finely grated parmesan cheese 2 tablespoons fresh basil leaves finely chopped 2 tablespoons sesame seeds 4 x 150g firm fish fillets (boneless) cooking spray On a dinner plate beat egg white and milk together. In a medium size mixing bowl place all other ingredients except fish and cooking spray. Mix together well (you may find using your fingers will help). Place crumbs onto another dinner plate then dip fish in egg mix and then coat with breadcrumbs. Coat a large non-stick pan generously with cooking spray. Before placing fish into pan generously spray top of each piece of fish with cooking spray. Place sprayed side down into heated pan. Cook 3 minutes. Spray top of fish with cooking spray then turn fish carefully to avoid breaking and cook for 3 minutes. To know when fish is cooked through, check if the inside of the fish is white. If you see pink, this means the fish is not cooked through yet. Not suitable to be frozen. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 7.5g 2.3g 1.6g 36.9g 12.4g 1.9g 321mg 1116 (cals 266) Medium ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 30 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. PIZZA SUPREME (Book 1) SERVES: 2 INGREDIENTS 1 tablespoon no added salt tomato paste 1 kebab bread ½ cup 97% fat-free ham (Hans®) diced ⅓ cup onion thinly sliced ⅓ cup capsicum diced ⅓ cup celery diced ⅓ cup pineapple sliced (optional) ½ cup mushrooms sliced ½ cup 25% reduced-fat grated tasty cheese Preheat oven 200°C fan forced. Spread tomato paste evenly over kebab bread. Arrange all the toppings (except cheese) evenly over base. Sprinkle cheese over pizza. Bake for 10-15minutes until cheese has melted and is golden brown. Cut into 6 pieces and serve with salad. Variation: Omit ham, replace with ½ cup (60g) cooked skinless chicken diced. Nutritional Information PER SERVE FAT TOTAL 7.4g SATURATED 4.1g FIBRE 3.4g PROTEIN 16.0g CARBS 22.9g SUGAR 5.8g SODIUM 688mg KILOJOULES 850 (cals 202) GI RATING High ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 31 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. HAM & CHEESE OMELETTE (Book 3) SERVES: 1 INGREDIENTS ¼ cup (20g) leg ham 97% fat free (Don®) 3 egg whites ¼ cup 25% reduced-fat grated tasty cheese cooking spray Cut ham into thin strips. In a medium size mixing bowl beat egg whites until stiff peaks form. Using a knife gently fold in cheese and ham. In a heated non-stick frypan coated with cooking spray pour mixture into centre. Cook for 3 minutes on moderate heat (the base will burn otherwise) until golden brown, turn gently and cook a further 3 minutes or until cooked. Variation: Omit cheese and ham for a plain omelette. Nutritional Information PER SERVE H/CHEESE PLAIN FAT TOTAL 5.4g 0g SATURATED 3.2g 0g FIBRE 0g 0g PROTEIN 19.5g 10.4g CARBS 0.8g 0.4g SUGAR 0.4g 0.4g SODIUM 419mg 163mg KILOJOULES 543 (cal 129) 183 (cal 44) GI RATING To low in carbs to score a rating Dietitian’s Tip: A delicious omelette. Serve with low GI multigrain bread. ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 32 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. POTATO BAKE (Book 2) SERVES: 8 INGREDIENTS 1 kilo potatoes peeled cooking spray 1 cup 25% reduced-fat grated tasty cheese 4 tablespoons grated parmesan cheese 1½ cups skim milk 2 x 30g sachets 4 cheese sauce (Continental®) Preheat oven 200ºC fan forced. Peel potatoes and slice thinly. Place ½ the potato slices in a lasagne dish that has been coated with cooking spray. Sprinkle ½ the grated cheese and ½ the parmesan cheese over potatoes, top with remaining potatoes. In a small saucepan bring milk to boil, add sauce sachets and whisk together. Pour over potato. Now sprinkle over the remaining parmesan cheese and grated cheese. Cover with foil (spray foil with cooking spray to avoid food sticking). Bake for 1 hour, remove foil and cook a further 10-15 minutes or until potato is cooked. Nutritional Information: PER SERVE FAT TOTAL 4.5g SATURATED 2.8g FIBRE 2.0g PROTEIN 9.8g CARBS 19.7g SUGAR 3.2g SODIUM 198mg KILOJOULES 671 (cals 160) GI RATING High Dietitian’s Tip: A high calcium, low-fat recipe that is tasty and will help to build strong bones. ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 33 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. POTATO CHIPS (Book 1) SERVES: 4 INGREDIENTS 4 x 200g potatoes (large) cooking spray Preheat oven 230 C fan forced. Peel and cut potatoes into chips. Microwave on high for 8 minutes in a little water, drain well. Coat surface of baking tray generously with cooking spray. Place chips on tray and generously spray chips with cooking spray. Bake in oven on top rack for 35-40 minutes or until golden brown, turn once. Nutritional Information PER SERVE FAT TOTAL SATURATED FIBRE PROTEIN CARBS SUGAR SODIUM KILOJOULES GI RATING 0.6g 0.1g 3.2g 4.8g 26.4g 1.0g 6mg 546 (cals 130) High ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 34 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. RIPPA RISSOLES (Book 4) Serves: 6 INGREDIENTS ½ cup raw brown rice ¾ cup carrots grated ¾ cup zucchini grated 1 small onion finely diced 500g very lean beef mince 1 tsp beef stock powder 2 tablespoons oyster sauce 1 sachet spring vegetable cup a soup (Continental®) 1 egg white pepper to taste cooking spray Follow cooking instructions on rice packet. Rinse and drain well. Place vegetables in a large mixing bowl. Add all remaining ingredients including cooked rice to bowl and combine well. Use your hands to achieve a good consistency with rissoles. Shape into 12 patties. If time permits refrigerate rissoles for a few hours before cooking. Generously coat a large non-stick frypan with cooking spray, fry rissoles 3 to 5 minutes on each side or until cooked through and browned on both sides. Variations: Replace beef mince with lean chicken mince, lean lamb mince or lean pork mince. Nutritional Information PER SERVE BEEF CHICKEN LAMB PORK FAT TOTAL 6.4g 7.4g 6.4g 6.5g SATURATED 2.6g 2.1g 2.7g 2.3g FIBRE 1.6g 1.6g 1.6g 1.6g PROTEIN 19.7g 18.8g 19.8g 19.4g CARBS 16.9g 16.9g 16.9g 16.9g SUGAR 3.0g 3.0g 3.0g 3.0g SODIUM 434mg 446mg 441mg 435mg KILOJOULES 857(cals 204) 879(cals 209) 859(cals 204) 856(cals 204) GI RATING High High High High ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 35 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. SALMON BAKE (Book 3) SERVES: 6 INGREDIENTS 1 whole egg 2 egg whites 1 cup skim milk 1 x 415g can pink salmon (drained & mashed) ½ cup onion finely diced ½ cup frozen corn kernels ½ cup red capsicum diced small 3 tablespoons fresh parsley chopped ½ tsp dried dill 1 tablespoon lemon juice 2 cups cooked macaroni noodles ¾ cup 25% reduced-fat grated tasty cheese cooking spray Preheat oven to 180ºC fan forced. In a large mixing bowl beat egg, egg whites and milk together. Add all other ingredients except the macaroni and cheese, mix well. Fold in the cooked macaroni noodles and ⅔ of the cheese, combine together. Pour mixture into a quiche or pie dish that has been coated with cooking spray. Sprinkle remaining cheese over top. Bake 45 minutes or until browned and set in middle. Serve hot or cold. Suitable to be frozen. Nutritional Information PER SERVE FAT TOTAL 7.4g SATURATED 3.1g FIBRE 1.4g PROTEIN 20.5g CARBS 14.6g SUGAR 3.5g SODIUM 436mg KILOJOULES 869 (cals 207) GI RATING Low ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 36 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. SYM SLAW (Book 2) SERVES: 12 INGREDIENTS ¼ cup (20g) pine nuts 1 tsp curry powder (or to taste) ½ cup 97% fat-free mayonnaise ¼ cabbage thinly shredded 1 cup red capsicum diced 1 small onion finely diced 1 cup carrot grated 1 cup celery sliced 1 cup mushrooms sliced 1 small apple diced (skin on) ⅓ cup sultanas pepper to taste Spread pine nuts on a baking tray, place under grill until browned on both sides (be careful as they burn quickly), leave to cool. Stir curry powder into mayonnaise. In a large mixing bowl place all ingredients and mix together well. Refrigerate until required. Nutritional Information PER SERVE FAT TOTAL 1.5g SATURATED 0.1g FIBRE 2.7g PROTEIN 1.7g CARBS 11.4g SUGAR 10.3g SODIUM 122mg KILOJOULES 280 (cals 67) GI RATING Medium ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 37 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au. VEGETABLE FRITTATA (Book 6) SERVES: 6 INGREDIENTS ¾ cup carrots small dice 1 cup potato peeled and small dice 3 whole eggs 3 egg whites ¼ cup skim milk ⅔ cup 25% reduced-fat grated tasty cheese 2 tablespoons fresh parsley chopped pinch pepper cooking spray ¼ cup frozen peas ½ cup shallots sliced ¾ cup red capsicum small dice 1½ cups baby spinach roughly chopped cooking spray 2 tablespoons finely grated parmesan cheese Microwave carrots and potato in a little water on HIGH for 6 minutes. Drain well then leave to one side. In a medium size mixing bowl, beat eggs and egg whites together with milk, using an electric beater until well combined. Add grated tasty cheese, parsley and pepper, leave to one side. In a large non-stick frypan that has been generously coated with cooking spray, brown potato and carrots. Add peas, shallots, capsicum and sauté 2 minutes. Add spinach and stir continuously until spinach has wilted. Arrange vegetables so that they are evenly placed in frypan then pour egg mix over top. Sprinkle parmesan cheese over top. Reduce heat so the base doesn’t burn and cook for 5 minutes. Place under griller to finish off cooking. Once egg looks cooked, remove and let sit for a few minutes. Carefully remove frittata from pan onto a large dinner plate or serving platter (use a large egg lifter). Cut into 6 slices and serve either hot or cold. Variation: Add 100g of diced lean ham. Suitable to be frozen for 2–3 weeks. Nutritional Information PER SERVE VEGETABLE HAM FAT TOTAL 6.8g 7.3g SATURATED 3.5g 3.6g FIBRE 1.6g 1.6g PROTEIN 11.5g 14.1g CARBS 5.5g 5.7g SUGAR 1.5g 1.6g SODIUM 291mg 511mg KILOJOULES 542 (cals 130) 607 (cals 145) GI RATING TOO LOW IN CARBS TO SCORE A RATING ANNETTE’S COOKBOOKS ARE ENDORSED BY DIABETES AUSTRALIA. 38 Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in any form without prior authorisation from the author. For more information visit www.symplytoogood.com.au.
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