Salmon and soba noodle salad

Serves 4

Soba noodles are brown Japanese noodles made from buckwheat. Find them in the Asian section of the supermarket.

Ingredients:

• 3 (180g each) salmon fillets, skin removed
• 200g snow peas, trimmed, sliced diagonally
• 250g soba noodles (see note)
• 4 green onions, thinly sliced
• 60g baby spinach leaves, trimmed
• 2 tablespoons canola oil
• 1 ½ tablespoons rice vinegar
• 2 teaspoons sesame oil
• 1 teaspoon salt-reduced soy sauce

Method:

1. Preheat oven to 180°C. Place a large sheet of baking paper on a large, flat baking tray. Place all the fillets in the centre of baking paper. Fold paper to enclose salmon and tuck in edges. Bake for 5 minutes. Stand for 5 minutes.
2. Meanwhile, bring a large saucepan of salted water to the boil over high heat. Add snow peas and cook for 1 minute. Using a slotted spoon, transfer to a sieve. Refresh under cold water. Pat dry with paper towels. Place in a large bowl.
3. Return water to the boil. Add noodles and cook for 4 to 5 minutes or until just tender. Drain. Rinse under warm water. Add to snow peas.
4. Open paper parcels. Flake salmon into large chunks. Add to noodles with green onion and spinach. Combine canola oil, vinegar, sesame oil and soy sauce in a screw-top jar. Secure lid and shake well. Drizzle over salad. Toss to combine. Serve.

 

Pizza Delight for Breakfast!!

Serves 4

Ingredients:

• 1 slice bread (toasted)
• 1 tablespoon tomato paste
• 30-40 g shaved lean ham
• 2 tablespoons light grated cheese
• diced pineapple

Method:

1. Spread tomato paste onto toast. Layer all remaining ingredients – ham on bottom, pineapple, cheese on top (you may add any other desired vegetables)
2. Place toast under griller until cheese melted

 

Warm chicken pasta salad

Serves 4

For 1 person use 100gms pasta, chicken breast portion size of palm of hand; 2 tablespoons olive oil. All other quantities are ok. Recipe can be cook used stove top also.

Ingredients:

• 500g penne pasta
• 4 chicken breast fillets, trimmed
• ¼ cup olive oil
• 1 garlic clove, crushed
• 1 large red capsicum, quartered, deseeded
• 6 marinated artichokes, drained, quartered
• ½ cup semi-dried tomatoes, drained
• 1 small red onion, halved, thinly sliced
• 1/3 cup firmly packed small basil leaves
• 2 tablespoons red wine vinegar
• ¼ cup water

Method:

1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until just tender. Drain.
2. Place chicken onto a plate. Combine 1 tablespoon of oil and garlic in a jug. Brush over both sides of chicken.
3. Preheat barbecue plate on high heat. Cook capsicum, skin-side down, for 10 minutes. Place into a plastic bag. Stand for 5 minutes. Reduce barbecue heat to medium. Cook chicken for 5 minutes each side or until cooked through. Transfer to a plate. Cover. Stand for 5 minutes.
4. Discard capsicum skin. Slice capsicum and chicken. Place into a bowl with pasta, artichokes, tomatoes, onion and basil.
5. Combine remaining 2 tablespoons of oil, vinegar, water, and salt and pepper in a screw-top jar. Shake well to combine. Pour over pasta mixture. Toss to combine. Serve.

 

Chargrilled lamb with vegetable couscous

Serves 4

For 1 person use lamb portion size of palm of hand, ½ cup couscous, all other quantities are ok.

Ingredients:

• 1 cup couscous
• 1 cup salt reduced chicken stock
• 2 x 425g cans chickpeas, rinsed, drained
• 50g roasted red capsicum, cut into strips
• 50g chargrilled eggplant, cut into strips
• 1/3 cup flat-leaf parsley leaves, chopped
• 1/3 cup coriander leaves, chopped
• 1 lemon, rind finely grated, juiced
• olive oil cooking spray
• 320g lamb loin fillets, trimmed
• 2 tablespoons balsamic vinegar

Method:

1. Place couscous in a large, heatproof bowl. Combine ¾ cup water and ½ cup stock in a saucepan. Bring to the boil. Pour over couscous. Cover and set aside for 3 to 4 minutes or until liquid is absorbed. Use a fork to separate grains. Add chickpeas, capsicum, eggplant, parsley, coriander, lemon rind and 2 tablespoons lemon juice. Season with salt and pepper. Toss to combine. Cover and set aside.
2. Spray a non-stick frying pan with oil and heat over medium-high heat. Season lamb with pepper. Add to pan and cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover loosely with foil and set aside for 5 minutes to rest. Increase heat to high and add vinegar and remaining stock. Cook for 4 to 5 minutes or until sauce reduces and thickens. Stir in any juices from lamb.
3. Divide couscous between serving plates. Thinly slice lamb and arrange over couscous. Pour over balsamic sauce. Serve.

 

Roasted Red Capsicum Salad

Serves 4

Ingredients:

• 4 red capsicums
• 1 tbsp pine nuts
• 2 cups watercress or baby spinach
• 4 medium tomatoes, very ripe, cut into wedges
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1 tbsp fresh shredded basil

Method:

1. Remove skin from capsicums. Cut capsicums in half, remove seeds and place cut side down under a hot grill.
2. When skins have blistered, remove from grill and place capsicums into a clean damp tea towel for 10 minutes. Gently rub off skins and slice capsicums into strips.
3. Toast pine nuts in a deep frying pan over a low / moderate heat until golden brown. Set aside.
4. Arrange water cress or baby spinach onto a serving dish, then arrange tomatoes and capsicum over the top.
5. Combine oil and vinegar and drizzle over the top.
6. Top with basil and pine nuts.

 

Spinach and Salmon Roulade

Serves 6

Ingredients:

• 500g English Spinach
• ¼ cup plain wholemeal flour
• 2 tbsp skim milk powder
• ¼ cup chopped spring onions
• 3 eggs, separated
• 1 tbsp wheatgerm
• 100g sliced mushrooms
• 250g cottage cheese
• 220g can no added salt red salmon, drained
• 1 tbsp chopped fresh lemon thyme
• 1 tsp grated lemon rind
• Freshly ground black pepper to taste

Method:

1. Line a Swiss roll tin with baking paper.
2. Microwave or steam shredded spinach until lightly cooked.
3. Puree the spinach and then add flour, milk powder, spring onions and egg yolks.
4. Beat egg whites until stiff and carefully fold through spinach mixture. This is your roulade.
5. Pour the roulade into prepared tin and bake at 180 degrees for twenty minutes.
6. Gently cook mushrooms in a non-stick pan for 3-4 mintues.
7. Beat together salmon, cottage cheese, thyme, lemon rind, pepper and mushrooms.
8. Turn baked roulade onto another piece of non-stick baking paper. Gently spread salmon filling over roulade and roll up, using the paper to help.
9. Allow to stand for 5 minutes and serve. Can also be refrigerated and served cold.

 

Tuna Lasagne

Serves 6

Serve with salads from the unlimited vegetable list, drizzled with balsamic vinegar.

Ingredients:

• ½ cup sliced spring onions
• 1 clove crushed garlic
• 2 cups diced tomatoes
• 1 tbsp no added salt tomato paste
• 2 tbsp chopped fresh parsley
• Fresh ground pepper
• 425g can tuna in springwater, no added salt, drained
• 2 cups skim milk
• 2 tbsp plain wholemeal flour
• 2 eggs, beaten
• Pinch nutmeg
• 12 sheets lasagne
• 1 tbsp grated parmesan cheese
• ½ cup low fat feta cheese
• ½ tsp paprika

Method:

1. Combine spring onions, garlic, tomatoes, tomato paste, parsley and pepper to taste, in a large bowl.
2. Gently mix in the tuna and stand aside.
3. Blend milk and flour and then cook in a saucepan over a low heat until thick. Stir in beaten eggs and nutmeg.
4. Grease a casserole dish and spread 4 lasagne sheets over the base. Top with half of the tuna mixture. Repeat another layer of 4 lasagne sheets and tuna mix. Repeat one more layer of 4 lasagne sheets and then pour the sauce over the top.
5. Sprinkle with parmesan and feta cheeses, and paprika.
6. Bake in a 180 degree oven for 30 minutes.

 

Meringue Pie Crust

Serves 2
Preparation Time: 30 minutes
Cooking Time: 50 minutes

Meringue is ideal for a low fat dessert.  When this dessert is finished 1 serve will contain approximately 60 calories

Ingredients:

• 2 egg whites
• ¼ teaspoon cream of tarter
• ¼ teaspoon salt
• ½ teaspoon vanilla extract
• 3 tablespoons splenda powder

Method:

In a large and very clean and dry bowl, beat egg whites, cream of tartar, and salt until soft peaks form. Add vanilla, and slowly beat in splenda until very stiff and glossy. Spread mixture into a 9 inch pie plate to form a shell. Bake at 1500C for 50 minutes. Turn oven off, and leave meringue in oven for 10 minutes. Serve on its own or with a mixture of berries or passionfruit over the top.

 

Zucchini with Mint and Feta

Serves 2
Preparation Time: 10 minutes
Cooking Time: 15 minutes

This side dish contains unlimited foods as well as ½ dairy serve in each serve.  Each serve contains approximately 60 calories and can be used to accompany 1 serve protein & 1 serve carbohydrate of your choice to complete a balanced Xndo Meal.

Ingredients:

• 6 zucchinis
• Rice bran oil to cook
• 70g low fat feta cheese, crumbled
• 1 teaspoon finely grated lemon zest
• ½ teaspoon chopped garlic
• 1 tablespoon lemon juice
• 2 tablespoons shredded mint
• 2 tablespoons shredded parsley

Method:

Slice each zucchini lengthways into 4 batons. Heat a heavy-based pan, non-stick frying pan and lightly spray with rice bran oil. Cook the zucchini for 3-4 minutes or until just tender and lightly golden.  Arrange on a serving plate. Crumble the feta over the zucchini. Mix the lemon zest, garlic and lemon juice in a small jug and pour over the zucchini.  Top with min and parsley. Season with salt and peper. Serve Warm. 

 

Strawberry Chiffon Dessert                  

Serves 6
Preparation Time: 30 minutes
Cooking Time: 0 minutes

When this dessert is finished 1 serve will contain approximately 44 calories.  This may change depending on low fat cream used. 

Ingredients:

• 1 tablespoon gelatine
• 1 cup boiling water
• 1 punnet strawberries, hulled and crushed
• 1 tablespoon lemon juice
• 1 cup low-calorie whipped cream topping

Method:

Dissolve gelatine in boiling water. Stir in strawberries and lemon juice. Chill until slightly thickened. Fold in whipped cream topping. Spoon into individual dessert dishes and chill further until set (about 2 hours).

 

Eggplant, Tomato & Feta Cheese Stack                

Serves 4
Preparation Time: 50 minutes
Cooking Time: 20 minutes

This side dish contains unlimited foods as well as ½ dairy serve in each serve.  Each serve contains approximately 100 calories and can be used to accompany 1 serve protein & 1 serve carbohydrate of your choice to complete a balanced Xndo Meal.

Ingredients:

• 4 vine ripened tomatoes
• 4 cloves garlic chopped
• 1 tablespoon shredded basil
• 2 tablespoons finely chopped flat-leaf parsley (or other)
• Rice bran oil to cook with
• 1 large eggplant, cut into 5 mm (1/4 inch) slices
• 8 basil leaves, torn
• 85g low fat feta cheese, crumbled

Method:

Preheat oven to 180°C. Halve the tomatoes and scoop out the pulp.  Sprinkle a quarter of the garlic into each tomato half, then top with the combined basil and parsley. Place onto a tray, lightly spray with rice bran oil, season to taste and bake for 40 minutes or until soft.  Preheat the grill.  Lightly spray a baking dish with rice bran oil, place the eggplant slices on the tray and spray top with rice bran oil also.  Grill for about 5 minutes or until crisp and golden.  Lightly spray four 185ml (¾ cup) ramekins.  Line each with the eggplant, then two basil leaves, 1 piece of tomato, some feta cheese, another piece of tomato, then a final slice or eggplant.  Bake for 20 minutes, then leave for 5 minutes before turning out onto plate. 

 

Thai Meatballs with Spicy Noodles                

Serves 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes

All the ingredients are the worth the taste!  This main meal contains the correct portions of a balanced xndo meal.  Each serve contains approximately 340 calories.

Ingredients:

• 600g lean chicken or turkey mince
• 2 cloves garlic, crushed
• 2 green shallots, sliced
• ½ cup coriander, finely chopped
• 1 large chilli, finely chopped
• Rice bran oil to cook
• 1 bunch chinese broccoli, trimmed, cut into 5cm lengths
• 400g fresh rice noodles
• 4 tablespoons sweet chilli sauce
• 2 teaspoons fish sauce
• ¼ cup (60ml) lime juice
• ½ cup firmly packed fresh coriander leaves
• ½ cup firmly packed mint leaves
• 3 green shallots, thinly sliced (extra)

Method:

Combine the mince, garlic, onion, coriander and chilli in a large bowl; roll level tablespoons of mixture into balls. Heat oil in a large non-stick frying pan. Cook meatballs until browned all over and cooked through. Remove from pan; cover to keep warm.  (Alternatively bake in oven until cooked through)

Add broccoli stalks to same pan; cook, stirring, until just tender. Add leaves, cook, stirring, until tender.  Meanwhile, separate noodles in a bowl of warm water; stand for 5 minutes. Combine noodles with broccoli, sauces, juice, herbs and extra onions. Serve noodles topped with meatballs.

 

Chicken with Home Made Tomato Relish           

Preparation Time: 20 minutes
Cooking Time: 30 minutes

Who needs tomato sauce after tasting this low-calorie tomato relish!  This is the perfect Xndo Meal – 1 serve Protein, 1 serve Carbohydrate and greens. Serves 4. (To make for one – use approx 100g chicken, ½ cup cooked cous cous)

Ingredients:

• 2 x 250g punnets cherry or grape tomatoes, halved
• 1 teaspoon balsamic vinegar
• 2 x 250g chicken breast fillets, halved
• Olive oil spray
• 100g baby rocket
• 1 lemon, quartered to serve
• 1 cup couscous

Method:

Pre-heat oven to moderate (1800C).  Line tray with baking paper.  Place tomatoes in a single layer with cut side up on tray.  Season lightly to taste.  Bake for 30 minutes or until soft and lightly browned.  Transfer all tomatoes into a bowl, add balsamic vinegar and mix to break tomatoes up.  Place chick between onto another tray lined with baking paper, season with pepper and place in oven for approximately 20 minutes or until cooked through.  5 minutes before chicken is cooked place couscous into a bowl, pour 1 cup of boiling water over and allow to stand.  Divide rocket and couscous up between plates.   Top with chicken and dollop tomato relish on top.  Serve with lemon quarters.

 

Baked Jacket Potatoes with Tuna Stuffing           

Preparation Time: 5 minutes
Cooking Time: 50 minutes

 This meal contains the correct amounts of protein & carbohydrates as well as 1 serve dairy. Serve with a fresh garden salad if needed.

Ingredients:

• 1 x medium potato (Idaho or Pontiac)
• 1 x 95g Tuna in Springwater, drained & flaked
• 30g low-fat ricotta
• 1 green onion, chopped
• Pinch paprika

Method:

Pre-heat oven to hot (2000C).  Place potatoes on a baking tray and bake for 45 mintues of until tender.  Make cross cuts in the top of each potato.  Carefully open them out halfway and flatten to hold open. In a bowl combine tuna, ricotta, onion and mix well.  Spoon mixture into potatoes.  Bake potatoes for a  further 5 minutes until heated through.  Sprinkle with paprika.

 

Italian Chicken Soup

Serves 4
Preparation Time: 20 minutes
Cooking Time: 20-30 minutes

This soup contains protein, carbohydrates and fats, vitamins and minerals essential for a complete diet. Have a bowl of soup for dinner – the whole family will enjoy. Make large quantities and keep in fridge to use when needed.  Soup can also be blended to give a smoother consistency.

Ingredients:

• 3 chicken breasts, skinned, cube after cooking
• 4 medium onions, cut finely
• ½ cup fresh parsley (or dry if unavailable)
• 4 cups water
• 1 teaspoon curry powder
• Mixed Vegetables – zucchini, tomatos, eggplant – or any foods from unlimited list in diary
• 4 chicken stock cubes
• 1 large can diced tomatoes (or use 5 freshly diced tomatoes if possible)
• 1 clove garlic, crushed
• 2 teaspoons chili powder
• 3 potatoes, diced

Method:

1. Oven bake 3 chicken breast in moderate oven for approximately 20 minutes or until chicken just cooked.
2. In large saucepan sauté onion and garlic for 1 minute, add all chopped vegetables, chili and curry powder with small amount of water to stop burning on pan (Sauté for further 2 – 3 minutes).
3. Add the rest of the water and stock cubes, bring to the boil, then add potatoes and cook until vegetables tender (5-10 minutes).
4. When chicken is cooked, remove from oven, shred or dice chicken and add to cooked vegetable broth.
5. Serve with one slice of toast (no butter)

 

Tomato Soup

Serves 4
Preparation Time: 10 minutes
Cooking Time: 30 minutes

Use this soup as a snack in between meals as it contains little to no calories

Ingredients:

• 1kg brown onions
• 4 cloves garlic
• 8 medium firm ripe tomatoes
• 1 litre boiling water
• Salt, freshly ground black pepper

Method:

1. Use a large, heavy based saucepan, spray very lightly with rice bran oil.
2. Peel and thinly slice onions, cook over low heat until soft and light golden (about 10 minutes, stir occasionally).
3. Finely chop garlic cloves and add these with salt after onions are cooked. Cook for 5 minutes.
4. Cut tomatoes into eighths; remove the hard bit where the stem attaches. Add tomatoes and cook for a further 10 minutes. Stir occasionally.
5. Add 1 litre boiling water, cover and simmer for 45 minutes, salt and freshly ground black pepper to taste. (Mash down any of the larger pieces of tomato that still kept their shape)

 

Snackwater Jelly (Dessert)

Serves 4
Preparation Time: 5 minutes
Setting Time: 1- 2 hours

Use a fruity Xndo Snackwater to create a low joule dessert to snack on as a treat. 1 Tablespoon of gelatine has approximately 50 calories. This recipe makes 500mls of jelly, therefore each serve of this dessert contains approximately 12 calories!! This amount of calories is small enough to enjoy this dessert all throughout the day.

Ingredients:

• 1 sachet of snackwater (choose your favourite flavour)
• 1 tablespoon gelatine
• 100ml boiling water
• 400ml cold water

Method:
Place Xndo snackwater sachet and gelatine into a bowl. Pour in 100 ml of boiling water and stir until gelatine dissolves. Upon dissolving stir in cold water and place in fridge to set.

Note: If preparation instructions on gelatine differ for quantities of water, please follow advice on gelatine packaging.

Note: Use exact amounts of liquid for best result