Page 1 CSIRO Total Wellbeing diet – Week 5 Breakfast Lunch Dinner Wrap made with 1 wholemeal Lebanese flatbread, 100g lean rare roast beef, sliced cucumber, tomato and rocket with horseradish Minestrone with meatballs (recipe below) Low-fat custard (200g) with canned fruit (150g unsweetened) 1 wholemeal crumpet, 1 tsp margarine, low-joule jam 1 mug (250ml) low-fat cappuccino or café latte 1 piece of fruit 2 slices of wholegrain bread with 100g pastrami, 50g reduced fat cheddar cheese, sliced onion and lettuce Baked fish (200g) with capers, cherry tomato, lemon juice and 2 tsp olive oil Serve with salad and oil-free salad dressing 1 piece of fruit Wednesday 1 sachet instant porridge (40g) cooked with 250ml low-fat milk 1 piece of fruit 1 slice wholegrain toast with ½ cup baked beans and 100g ham with salad of lettuce, rocket and spinach with oil-free salad dressing 1 piece of fruit Thursday 200g low-fat diet yoghurt 1 cup high-fibre breakfast cereal 1 piece of fruit One mug of tomato soup (made with 250ml low-fat milk) 1 wholegrain bread roll (70g) with 100g turkey, cranberry sauce and lettuce. 1 cup high-fibre breakfast cereal with low-fat milk (250ml) and a piece of fruit Wholegrain bread roll (70g) with canned salmon (100g), chopped onion, 1 cup Greek salad (1 tsp olive oil) and two cubes of low-fat fetta chese. Monday Tuesday Friday 1 cup high-fibre breakfast cereal with low-fat milk (250ml) and a piece of fruit Coriander and Chilli Lamb Kebabs (recipe below) served with steamed vegetables (eg broccoli, squash and carrots) 1 low-fat diet yoghurt Chicken (200g) stir fried with 3 tsp curry paste, corn, pumpkin, spinach and sugar snap peas. 1 piece of fruit Grilled fish (200g) marinated in chilli sauce and lemon juice served with a salsa (made from finely chopped capsicum, cucumber, tomato, celery and oil-free salad dressing) and salad. CSIRO Total Wellbeing diet – Week 5 Saturday Sunday Two slices raisin toast with 2 tsp margarine and café latte 1 serve fruit salad (unsweetened, 150g) or a piece of fruit 1 slice wholegrain toast with 2 tsp light margarine and 100g sardines served with a salad made with oilfree salad dressing 1 Piece of fruit 2 eggs (poached, boiled or scrambled) with ½ tomato and 1 rasher lean bacon 1 slice wholegrain toast with 1 tsp light canola margarine Tuna (100g) sandwich made 2 slices wholegrain bread with 50g reduced fat ricotta cheese, lettuce and cucumber 1 piece of fruit Page 2 Warm salad of Moroccan Lamb with Roasted Roma Tomatoes (recipe below) Low-fat custard with stewed rhubarb sweetened with Equal Beef Provencal Casserole (recipe below) Serve with green salad and oil-free salad dressing 1 piece of fruit Minestrone with Meatballs (Week 5 – Monday) Meatballs: ¼ onion, finely chopped 200g lean minced beef ½ slice of bread made into breadcrumbs 1/2 cloves garlic, crushed 2 teaspoons canola oil Soup: 1 teaspoon canola oil ¼ teaspoon garlic, crushed ¼ onion, chopped ¼ stick celery, chopped ½ carrot, chopped 125g can chopped tomatoes 250ml beef stock 1 tablespoon chopped fresh basil Combine onion, mince, breadcrumbs and garlic and mix well. Roll mince mixture into a balls. Heat oil in a large frying pan over a high heat. Cook meatballs until golden, place on paper towel to drain. Heat oil in a large saucepan over a medium heat. Add garlic, onion, celery and carrot and cook until onion is soft. Add tomatoes and stock, bring to the boil and simmer, covered, for 10 minutes. Add meatballs to the saucepan, simmer, uncovered for about 3 minutes to heat through. The use of breadcrumbs in this recipe is equal to ½ slice of bread. Please adjust daily allowance. Page 3 CSIRO Total Wellbeing diet – Week 5 Coriander and Chilli Lamb Kebabs (Week 5 – Wednesday) ¼ onion, chopped ½ clove garlic, crushed ¼ cup roughly chopped coriander leaves and stems 30ml lemon juice 3 teaspoons canola oil ½ teaspoon ground coriander ¼ teaspoon garam marsala Chilli flakes, to taste + Pinch turmeric 200g diced lamb Soak bamboo skewer in warm water for at least ½ hour before required. This will stop them burning. Place all ingredients except meat in the bowl of a food processor and process until well combined. 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. Grill or barbecue kebabs on medium heat, turning occasionally, until cooked through. Brush kebabs with marinade left in dish during cooking time. Serve with a selection of salad or vegetables. Warm Salad of Moroccan Lamb with Roasted Roma Tomatoes 200g lamb steaks Dressing: 1 teaspoon canola oil 1 teaspoon Balsamic vinegar 2 ripe Roma tomatoes 2 teaspoons lemon juice Freshly ground black pepper 1 teaspoon mild paprika Salad: ½ clove garlic, crushed ¼ Spanish onion ½ teaspoon ground cumin ½ teaspoon garam marsala ¼ Lebanese cucumber ¼ bunch rocket lettuce 2 teaspoons canola oil (Week 5 – Saturday) Preheat oven to 180°C. Remove eye from Roma tomatoes and halve. Season with pepper, then bake in oven for 20 minutes, remove and allow to cool. 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. Gradually add oil to Balsamic vinegar while whisking. Season dressing to taste, with lemon juice and pepper. Chop onion and cucumber and place in a bowl with rocket lettuce. Add dressing and toss to combine. Arrange salad on serving plate and place lamb on top. Garnish with roasted tomatoes. Serve with other salads or vegetables. CSIRO Total Wellbeing diet – Week 5 Beef Provencal Casserole (Week 5 – Sunday) 200g diced lean casserole beef 3 teaspoons canola oil 1/2 sliced onion 1/4 diced red capsicum ¼ diced green capsicum 60g button mushrooms 1 tablespoon chopped fresh mixed herbs ½ Bay leaf 125g canned tomatoes, with its juice 30ml red wine Cracked black pepper 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. 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. If casserole needs thickening simmer with lid off until reduced (about 1520 minutes). Serve with a selection of vegetables. Page 4
© Copyright 2024