Recipes

Baked Vanilla Cheesecake
Author: Kristy O'Brien
Ingredients
  • Base:
  • 1 packet (18 biscuits I used Aldi brand) butter snap biscuits blitzed into crumbs
  • 40g Kellogs All Bran.
  • 100g meadow Lea Skinny margarine melted.
  • Filling:
  • 2x 250g bricks light Philly cream cheese.
  • Equivalent to 3/4 cup sugar substitute ( I used 15g hermesetas)
  • 20g Queens vanilla extract
  • 2 Whole eggs
  • 2 egg whites
  • 500g weight watchers sour cream.
Instructions
  1. Heat oven to 150c
  2. Add a baking dish of water to the bottom rack of the oven this will stop the cheesecake burning and cracking.
  3. Line bottom and sides of a spring form tin with baking paper.
  4. Blitz biscuits and all bran together to form a fine crumb, mix in melted marg, spread to form base and up sides of the tin, pressing firmly.
  5. Beat cream cheese sugar substitute and vanilla until smooth and eggs and whites 1 at a time mixing in gently.
  6. Add sour cream and again mix gently until just combined. (Over beating sour cream will make it watery)
  7. Pour into biscuit base, bake for 1hr and 10minutes. Let cool and refrigerate overnight to set- it's worth the wait!!
Fat: 20 Carbohydrates: 23 Protein: 9
Notes
These are the macros for these ingredients. Using different ingredients will alter the numbers slightly.

 

Curried Sausages
Author: Kristy O'Brien
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 pack (approx 450g) "Peppercorn" extra lean beef sausages (wooloworths)
  • 1x "Massel" beef stock cube dissoveled in 500ml boiled water.
  • 100g Carrot chopped
  • 100g peas
  • 100g sweet potato
  • 100g Brown onion diced
  • 10g crushed garlic.
  • 10g "keens" curry powder
  • 20g cornflour.
  • light spray olive oil.
  • 600g cauliflour "rice" to serve.
Instructions
  1. Brown sausages in a deep pan on medium heat with a little spray olive oil. Remove and cut into quarters and add back into pan along with all the veggies and garlic and fry off for another 2-3minutes.
  2. Add stock and curry powder, bring to the boil, then reduce heat and let simmer uncovered for 20minutes, combine corn flour in a little cold water and stir through continue to simmer for another 10 mins. Meanwhile prepare cauliflower rice by processing in a food processor until it resembles "rice" and steam or lightly boil for 2-3minutes. Drain and serve as rice with curried sausages!!!
Fat: 11 Carbohydrates: 30 Protein: 20

 

Lamb And Veggetable Soup
Author: Kristy O'Brien
Prep time:
Cook time:
Total time:
Serves: 4 serves
Ingredients
  • 3 Tbl spn Fresh parsley
  • 2x sprigs thyme
  • 100g brown onion
  • 100g celery diced
  • 200g sweet potato diced
  • 150g carrot diced
  • 5g crushed garlic
  • 300g "heart smart" lamb leg steaks- cubed
  • 150g pumpkin cubed
  • 100g peas
  • 5g olive oil
  • 10ml worcetershire sauce (coles brand)
  • 2x "Massel" beef stock cubes dissolved in 1 litre boiled water
Instructions
  1. Heat oil in a deep pan or pot brown lamb on medium heat.
  2. Add onion, garlic, carrots, celery and cook for another 3 minutes.
  3. Add in the rest of the vegetables, stock, sauce and thyme, increase heat bring to the boil, then cover and simmer for 25 minsuntil vegetables are tender.
  4. divide into 4 bowls and garnish with parsley prior to serving.
Fat: 5 Carbohydrates: 20 Protein: 29
Thai Chicken and Coconut Soup
Author: Kristy O'Brien
Prep time:
Cook time:
Total time:
Serves: 4 serves
Ingredients
  • 60g french shallots (finely sliced)
  • 20g crushed garlic
  • 200g sweet potato (peeled and diced)
  • 400ml light coconut milk (I used Aldi brand)
  • 1 x "Massel" chicken stock cube (dissolved in 500ml of boiling water)
  • 300g chicken breast (sliced into thin strips
  • 80g snow peas halved
  • 1 x stick lemon grass (bruised)
  • 4 x kaffir lime leaves
  • 1 - 2 x red chilis (depending on heat preference - finely sliced)
  • 4cm stick of peeled galangal or ginger
  • light spray of olive oil
  • 20ml lime juice
  • 20ml fish sauce
Instructions
  1. Heat olive oil in a deep dish or pot to a medium heat
  2. Add shallots and garlic then sauté for about 2 minutes
  3. Add sweet potato, galangal, lemongrass, lime leaves, coconut milk and stock then bring to the boil
  4. Reduce heat and let simmer for 10 mins
  5. Add chicken strips, fish sauce, chill and lime juice then let simmer for 5 mins
  6. Add snow peas, remove lemon grass, lime leaves and galangal
  7. Ladle into 4 bowls
  8. Optional: garnish with fresh coriander to enhance flavour
Serving size: 4 serves Fat: 14 Carbohydrates: 20 Protein: 20

 

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    Celeriac Wedges with Sour Cream and Sweet Chilli

    C20 / P3 / F9
Celeriac Wegdes with Sour Cream and Sweet Chilli
Author: Kristy O'Brien
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 200g Celriac, peeled and cut into wedges
  • 45g Weight Watchers Sour Cream
  • 20g Fountain Gluten free Chilli Sauce
  • Sprinkling of McCormiks Lemon, herb and garlic Seasoning
  • Spray olive/coconut oil.
Instructions
  1. Heat oven to 200c and live a tray with baking paper.
  2. Arrange wedges on tray and generously spray with oil and sprinkle with seasoning.
  3. Bake in the oven for 35-45 mins.
  4. Serve with sour cream and sweet chilli sauce!
Fat: 9 Carbohydrates: 20 Fiber: 11 Protein: 3
Notes
Great side to have with your protein.[br][br]Celeriac has a similar texture to potato but less carbs![br][br]McCormacks lemon, herb and garlic seasoning is a great all round spice to keep in the cupboard, I use it a lot! I sprinkle it on chicken breast before grilling (and other meats) and over veggies before roasting.

 

 

Minute Mug Cake
Author: Kristy O'Brien
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 63g Simply egg whites (or 2 egg whites)
  • 20g Coconut Flour
  • 25g Protein powder (any flavour)
  • 1/2 teaspoon Bi carb soda
  • 40ml Unsweetened Almond Milk
  • 50g Peters No added sugar ice cream.
  • Light spray of olive/coconut oil
Instructions
  1. Combine all ingredients but ice cream, in a small mixing bowl and mix together until no lumps are visible.
  2. Spray a (Microwave proof) large mug or dessert bowl with oil lightly and add mixture spreading to evenly.
  3. Microwave for 1-1min30 seconds on high. or until set in middle.
  4. Be careful as mug or bowl may be hot!!
  5. Add ice cream and enjoy!!
Fat: 6 Carbohydrates: 11 Fiber: 11 Protein: 32
Notes
cooking time will vary between microwave power.[br]add a little sugar free maple syrup, chocolate topping or whipped cream!! 9if your numbers allow)[br]Add 1Tblspoon unsweetened cocoa powder for chocolate, or even a few sultanas, chocolate chips, blueberries if your macros allow!