Recipes

BREAKFAST

Coffee Yoghurt
Yoghurt (allowance)
Half a tsp of coffee or to taste
1 sachet of artificial sweetener

Add a very small amount of hot water to dissolve the coffee, then add the sachet of artificial sweetener and stir. Stir the coffee mix into the yoghurt really well and enjoy.

Crunchy Paw-paw and Kiwi Yoghurt
1 cracker (allowance)
Low-fat natural yoghurt (allowance)
½ paw-paw (allowance)
½ kiwi fruit (allowance)

Cut up the fruit and mix with the yoghurt allowance. Crush the cracker in a bag until it is in small chunks. Don't crush it too much, you don't want crumbs. Mix the fruit, yoghurt and cracker together and enjoy.

POULTRY

Spicy Chicken Soup
Chicken breast (allowance)
Cabbage (allowance)
Onion (allowance)
Mushrooms (allowance)
Cauliflower (allowance)
Ground coriander and ground cumin

In a pan lightly sprayed with olive oil spray, fry the chopped onion, sliced mushrooms and chopped chicken. When the chicken has browned, add some water and stir.
Transfer to a pot and add more water. Bring to boil. Add the cauliflower, cabbage, coriander, cumin and freshly ground black pepper. Simmer with the lid on to strengthen the flavours.

Mustard Chicken
Chicken breast (allowance, cubed)
Mushrooms (allowance, sliced)
Onion (allowance, chopped approximately 1tbsp)
Zucchini (allowance, grated approximately 2tbsp)
Garlic and mustard powder
Vinegar and water (1tbsp of each)
Sweetener

Spray a non-stick pan with olive oil spray and fry the chicken for 2 minutes. Add the mushrooms and continue frying until the mushrooms are cooked. Remove both from the pan. In the same pan, saute the onion with the grated zucchini and garlic powder for 2 minutes stirring constantly. Prepare a paste using the mustard
powder, vinegar, water and sweetener and add to the onion mixture. This will give it a 'creamy' texture. Finally, return the chicken/mushroom mixture to pan, stir through, season with salt and pepper and cook covered until the chicken is done. Add a bit more water if needed. Serve with remaining vegetable allowance.

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