Get2it Recipes - Week 6
Note: Always check serving sizes, some are for 4, 3, 2 or 1 servings.
Monday
Breakfast
Berry – Mint Smoothie
Serves 1, around 206 calories per serve
1 cup frozen strawberries
½ teaspoon honey
2 tablespoons low-fat natural yoghurt
½ cup unsweetened apple juice
¼ cup roughly chopped mint leaves
3 tablespoons rolled oats
5 ice cubes
Place all ingredients in a blender and mix until smooth. Drink immediately
Lunch
Minted Pea Soup
(Note: low calories, have 2 servings = 240 Calories)
Serves 4, around 120 calories per serve
Olive oil spray
2 onions, finely diced
2 cloves garlic, crushed
700 mls chicken stock
500g frozen peas
1 cup roughly chopped mint leaves
1 Tablespoon Sweet Chilli Sauce
Instructions
Heat a large saucepan over a low heat and spray lightly with oil. Cook the onions and garlic
gently for a few minutes until soft. Add chicken stock and bring to the boil. Add peas and bring
back to the boil for 5-7 minutes.
Remove from the heat and allow to cool slightly. Add mint leaves and puree using a blender or
hand-held processor. Serve topped with a sweet chilli sauce if desired. The soup will keep in the
fridge for up to 4 days, but is best served immediately as its vibrant green colour will fade.
Dinner
Chilli Lemon Prawns with Mesclun Salad
Serves 2, around 195 calories per serve
500g medium prawns
¼ teaspoon chilli in jar
1 garlic clove, crushed
Olive oil cooking spray
2 tablespoons lemon juice
⅓ cup small basil leaves
1 cup Mesclun Salad leaves
1 lemon, cut into wedges
Instructions
Combine the prawns, chilli and garlic in a bowl. Season with pepper. Set aside in the fridge for
10 minutes to marinate.
Preheat a barbecue hot plate or heavy-based frying pan over high heat and lightly spray with oil.
Add half the lemon juice to the prawns and toss to coat. Add the prawns to the hot plate or pan
and cook for 2-3 minutes each side or until they cooked through. Drizzle with the remaining
lemon juice.
Arrange the basil leaves, mesclun leaves and prawns on serving plates. Serve with the lemon
wedges.
Total Calories 641
+ Extra Snack Allowance 559 Calories
= 1200 Total Daily Calories.
Tuesday
Breakfast
Tropical Muesli
(Note: save extra for later in the week)
Serves 4, around 229 calories per serve + 1 cup milk = 332 calories per serve
Olive oil spray
1 cup rolled oats
2 tablespoons honey
¼ cup shredded coconut
2 tablespoons flaked almonds
¼ teaspoon ground cinnamon
15 dried apricots cut into 1cm strips
1 tablespoon pumpkin seeds
Instructions
Spray a large frying pan lightly with oil and add the oats. Toast gently over a low heat for 2-3
minutes until warmed through. Add honey and cook for 3-4 minutes, tossing well to coat.
Remove from heat and allow to cool. Meanwhile, lightly toast coconut and almonds in the
frying pan for 1-2 minutes until golden. Remove from heat and add to the oats. Add cinnamon,
apricots and pumpkin seeds and mix well to combine.
Divide between 4 bowls and serve with 1 cup of low fat milk.
Lunch
Chicken and Egg Rolls
Serves 2, around 340 calories per serve
2 sheets of Mountain Bread
1 hard boiled egg, diced
125gm shredded chicken from the deli
1 onion, diced
¼ teaspoon salt
¼ teaspoon pepper
½ teaspoon sugar
1 tablespoon oil
⅓ cup stock
¼ teaspoon flour
⅓ cup milk
Instructions
Saute onion with a little bit of the oil over low heat until soft. Remove onions.
Whisk the flour and milk together. Add stock to the milk and flour and bind into smooth paste.
Add to the pan (that had onions) and stir until it thickens, set aside to cool.
Add chicken, egg and onions to the pan combine. Remove from pan and spread evenly, over
each mountain bread, roll up and serve.
Dinner
Tomato & Basil Risotto
(Note: cook extra and put in container for tomorrows lunch)
Serves 4, around 349 calories per serve
250ml salt-reduced chicken or vegetable stock
1 tablespoon olive oil
1 medium onion, finely chopped
115g Arborio rice
1 can tomatoes, drained
65g grated parmesan
2 tablespoons shredded basil
2 handfuls baby spinach
Instructions
Place the stock and 2 cups water in a medium saucepan and bring to a simmer over medium heat.
Heat the olive oil in a large, heavy-based saucepan on medium heat. Add the onion and cook,
stirring often, for 5 minutes or until soft. Add the rice and stir to coat in the oil.
Add a ladle of the simmering stock and cook, stirring, for 1-2 minutes or until the stock has been
absorbed.
Continue for 10 minutes, stirring constantly, adding another ladle of stock as each is absorbed.
Add the canned tomatoes. Continue for another 10 minutes, adding the stock a ladle at a time
until the risotto is cooked (taste the rice – it should be soft but retain a bit of bite).
Remove from the heat. Stir in the parmesan and set aside, covered, for 5 minutes.
Stir in the basil and season with pepper. Divide between serving dishes and top with the spinach.
Be careful with your portion size!
Total Calories 1021
+ Extra Snack Allowance 179 Calories
= 1200 Total Daily Calories.
Wednesday
Breakfast
Tropical Muesli
Each serve, around 229 calories per serve + 1 cup milk = 332 calories per serve
Lunch
Leftovers from Tuesday Night Dinner Tomato & Basil Risotto
Serves 4, around 349 calories per serve
Dinner
Salmon Stir-fry with Bok Choy
Serves 2, around 315 calories per serve
180g skinless salmon fillet, cut into cubes
2 garlic cloves, thinly sliced
1 tablespoon grated fresh ginger
2 tablespoon soy sauce
1 tablespoon olive oil
2 heads of Bok Choy
1 red or yellow capsicum, thinly sliced
2 red onions
¼ cup coriander leaves
Instructions
Combine the salmon, garlic, ginger and 1 tablespoon of the soy sauce in a bowl.
Heat 2 teaspoons of the oil in a wok over high heat. Add the Bok Choy, capsicum and 1
tablespoon of water. Stir-fry for 2 minutes or until just tender. Transfer to a bowl.
Heat 1 teaspoon of the remaining oil and stir-fry the onions for 1-2 minutes. Transfer to the
bowl. Heat the remaining oil and stir-fry the salmon for 2 minutes or until lightly browned.
Return the vegetables to the wok with the remaining soy sauce and toss to combine. Divide
between serving dishes and scatter with the coriander.
Total Calories 996
+ Extra Snack Allowance 204 Calories
= 1200 Total Daily Calories.
Thursday
Breakfast
Weetbix and Banana
Serves 1, around 350 calories per serve
3 Weetbix
1 tablespoon light yoghurt
½ sliced banana
250ml light milk
Put all ingredients into bowl and serve.
Lunch
Turkey, Corn & Sun-Dried Tomato Wraps
Serves 4, around 285 calories per serve
1 cup canned corn kernels drained
2 chopped fresh tomato
¼ cup chopped soft sun-dried tomatoes
1 tablespoons olive oil
1 tablespoon red-wine vinegar
8 thin slices deli turkey
4 mountain bread wraps
2 cups spinach leaves
Instructions
Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.
Divide turkey and other ingredients evenly on wraps, roll and serve.
Dinner
Mushroom and Spinach Lasagna
Serves 3, around 270 calories per serve
1 bunch spinach or silver-beet
3 onions
1 tablespoon olive oil
1 clove garlic, crushed
2 teaspoons nutmeg
250g ricotta cheese
250g skim milk
fresh ground black pepper
400g can chopped tomatoes
1 teaspoon oregano
1 tablespoon tomato paste
3 Mountain Bread slices
1 tablespoon parmesan cheese
200g button mushrooms
Instructions
Saute garlic, mushrooms and onion in oil, stir through spinach and nutmeg until spinach wilts.
Beat together cheeses, milk and pepper.
In a separate bowl combine can tomato, oregano and tomato paste.
To assemble, line a casserole dish with one slice of Mountain Bread. Layer with one third of the
tomato, one third of spinach and one third of cheese. Top with bread and repeat two more times.
Finishing with sauces on top and sprinkle with parmesan cheese.
Bake at 180°C for 30-40 minutes.
Total Calories 905
+ Extra Snack Allowance 295 Calories
= 1200 Total Daily Calories.
Friday
Breakfast
Tropical Muesli
Serves 1, around 229 calories per serve + 1 cup milk = 332 calories per serve
Lunch
Tomato & Mozzarella Cheese Sandwiches
Serves 4, around 398 calories per serve
1 small clove garlic, finely chopped
¼ cup low-fat mayonnaise
2 tablespoons chopped fresh basil
1 tablespoon lemon juice
¼ teaspoon freshly ground pepper
Pinch of salt
8 slices whole-grain country bread
1 cup Mozzarella Cheese
3 medium sliced tomatoes
Instructions
To make the garlic-herb mayonnaise, combine garlic with mayonnaise, basil, lemon juice, salt
and pepper.
Place bread on a large oven tray and grill until lightly toasted, 1 to 2 minutes. Turn the bread
over and divide cheese among 4 of the pieces, continue grilling until cheese is melted, 1 to 2
minutes.
Take bread out from oven and add the tomato and the garlic-herb mayonnaise to the slices that
doesn’t have cheese. Put the slices together and serve.
Dinner
Spiced Chicken and Greens
(Note: for children take their serving out first and then add chilli)
Serves 2, around 314 calories per serve
200g green leaves of choice (Bok Choy, Cos lettuce, Spinach or a mixture)
200g Chicken Breasts
1 tablespoon olive oil
1 medium onion, finely chopped
2 garlic cloves, finely chopped
½ tsp chilli in jar
½ teaspoon each ground turmeric and cumin seeds
2 large tomatoes, halved and deseeded
100ml low fat plain yoghurt ( or low fat greek yoghurt)
About 2 tablespoons chicken stock powder
Salt and black pepper
Instructions
Chop the green leaves into thin slices. Slice each chicken breast across the grain into 4 pieces.
Heat the oil in a non-stick frying pan and sauté the onion until soft. Move the onion to one side
and add the chicken pieces. Cook until they have turned slightly golden, if the onion is also
slightly golden by now that is fine.
Reduce the heat and add the garlic, chili and spices, stirring everything in well for a minutes or
two. Chop the tomatoes and add to the pan, then cook for a further 2 minutes. Add the greens,
stir for 2 minutes, then spoon in the yoghurt, and bring to simmer.
Use the chicken stock, to thin the sauce down a little. Adjust the seasoning with a little salt and
black pepper.
Total Calories 1044
+ Extra Snack Allowance 156 Calories
= 1200 Total Daily Calories.
Saturday
Breakfast
Mountain Bread, Breakfast Wrap
Serves 2 around 160 calories per serve
2 pieces of mountain bread
100g pieces smoked salmon,
¼ cup fresh ricotta
2 fresh tomatoes, sliced 1 tablespoon dill, chopped
1 lemon, rind
Lay out wraps and layer ingredients evenly across one side. Roll and serve.
Lunch
Toast with Spaghetti and Cheese
Serves 1, around 333 calories per serve
½ can spaghetti
2 slices bread
20g grated Edam cheese
Instructions
Toast 2 slices of bread and top with spaghetti and cheese. Put in oven (grill) to melt cheese about
1-2 minutes. Serve.
Dinner
Free Meal
Around 600 calories
Total Calories 1093
+ Extra Snack Allowance 107 Calories
= 1200 Total Daily Calories.
Sunday
Breakfast
Banana Pancakes
Serves 3, around 235 calories per serve.
120g (4oz) self-raising flour
½ teaspoon baking powder
2 teaspoons weight watchers sweeteners
185ml (6.3 fl oz) buttermilk
60ml (2 fl oz) water
1 egg
½ teaspoon reduced-fat dairy spread or olive oil spray
1 Banana grilled
Instructions
Sift the flour & baking powder into a large bowl. Stir in the sweeteners & make a well in the
centre.
Whisk together the buttermilk, water & egg. Gradually add to the dry ingredients whisking until
smooth.
Heat a large heavy based frying pan over medium heat. Brush with half the dairy spread or spray
lightly with oil spray. Add ¼ cupful of pancake mixture. Repeat to make 3 pancakes. Cook for
2-3 minutes or until bubbles appear on the surface.
Flip & cook the other side for 1-2 minutes or until golden. Repeat with the remaining dairy
spread or oil spray & pancake mixture.
Cut bananas in half and pop in pan until they brown. Serve with the pancakes.
Lunch
Chargrilled Broccoli & Tomato Salad with Prawns
Serves 2, around 270 calories per serve
Olive oil cooking spray
1 bunch broccoli, trimmed, halved
250g punnet cherry tomatoes
40g baby spinach leaves
415g prawns
Instructions
Preheat a char-grill pan and lightly spray with olive oil spray. Add the broccoli and cook for 2-3
minutes each side. Remove.
Add the tomatoes and cook for 3 minutes or until just tender.
Combine the broccoli, tomatoes, spinach and prawns on serving plates. Season with pepper.
Dinner
Lamb and Barley Hotpot (put a serving away for Tuesday’s lunch)
Serves 4, around 258 calories per serve
Olive oil spray
1 onion, diced
2 cloves garlic, crushed
2 sticks celery, diced
2 carrots, diced
300g lamb or beef chuck steak, trimmed and cut into cubes
3 sprigs rosemary
2 tablespoons tomato paste
1½ litres chicken stock
2 fresh or dried bay leaves
1 cup pearl barley
125g green beans, cut into 4 cm lengths
2 tablespoons chopped flat-leaf parsley
Instructions
Heat a large saucepan over a low heat and spray lightly with oil. Add onion, garlic, celery and
carrots and cook gently for a few minutes until soft. Add lamb and rosemary and cook until the
meat is browned on all sides. Cover with tomato paste and cook for a further 2 minutes. Add the
chicken stock and bay leaves and bring to the boil.
Add the barley and reduce heat. Cover and simmer gently for 1½ hours until the barley is tender.
Add beans and simmer for another 30 minutes until tender.
Remove the bay leaves and rosemary sprigs and serve sprinkled with parsley.
This is also nice cooked in the crockpot. If you are short on time add all ingredients into crockpot
set to low and off to work you go. When you get home you will be all set to eat!
Total Calories 763
+ Extra Snack Allowance 437Calories
= 1200 Total Daily Calories.