10ml (2 tspns) honey
10ml (2 tbspns) soy sauce
15ml (1tbspn) fresh ginger, grated
500g Ostrich Steak
2 carrots, cut into thin strips
250g Portabellini or button mushrooms, sliced
1 red pepper, seeded and sliced
6 spring onions, sliced diagonally
1 clove of garlic, cut in florets
2 handfuls baby spinach
50g roasted cashew nuts or 45ml (3 tbspns) sesame seeds
Lemon juice, salt and pepper to taste
Mix the oil, honey, soy sauce and ginger together and season with lemon juice, salt and pepper to taste
Pour marinade over steak and mix to coat the meat
Set aside and leave to marinate for 10-20 minutes
Prepare all the vegetables before you start cooking
Heat a thin layer of oil over a medium heat in a large pan and sear steak until golden brown on both sides,
but not cooked through
Reduce the heat, add some of the marinade and cover with a lid
Simmer for 5-7 minutes or until coooked, but still juicy
Spoon meat out and cut into thin slices
Heat a little extra oil, if necessary, in the same pan and fry carrots for a few minutes
Add mushrooms and fry until most of the liquid has evaporated
Add peppers, spring onions and garlic and fry for 2-3 minutes
Add brocoli and stir-fry until cooked, but still crispy and bright green
Stir in the spinach with the remaining marinde and the meat
Stir-fry for a few minutes until heated through and season to taste
Sprinkle with nuts and serve immediately
*TIPS: Substitute ostrich steak with chicken or seafood if preferred
Or for a vegetarian meal add lentils or chickpeas with the spinach
Use any variety of fresh vegetables such as green beans, mange tout, cauliflower
5 whole large garlic cloves
30ml Olive Oil
Sea salt & black pepper
1 onion, roughly chopped
1 red chilli, deseeded and roughly chopped
1 Vegetable stock pot
1 tin butterbeans, drained and rinsed (protein)
5-10ml brown sugar, added according to taste
4 tbspns Herbalife Gourmet Tomato Soup
(21 servings in 1 pack per 9g protein)
Preheat oven to 220C
Place halved tomatoes, garlic cloves into a roasting tray
Drizzle with 15ml Olive Oil and season with sea salt and black pepper
Roast in the oven for 20min or until the tomatoes are just about to collapse
Meanwhile heat the remaining Olive Oil in a pot and saute the onion and chilli until soft
Add the vegetable stock pot and simmer for 5 minutes
When the tomatoes are ready add this to the pot together with the Herbalife Gourmet Tomato soup
Add the butter beans and allow to simmer for another 5 minutes
Blend with a hand blender until smooth
Adjust the acidity of the soup with brown sugar
Serve with crunchy veggies or a salad
in resistant starch fiber.
Makes 4 servings
1 cup frozen peas, thawed
4 tbspns chopped walnuts
2 tbspns fresh lemon juice
4 garlic cloves, minced
1/2 tspn salt
1/2 tspn pepper
Combine peas, walnuts, lemon juice, garlic, salt and pepper in a blender or food processor.
Process until smooth.
Alternately serve on cumcumber slices instead of crackers
Cholesterol 125 | Carbohydrates 33g | Protein 22g | Sodium 412mg
Dietry Fiber 5g | Sugars 3g
1 yellow onion, diced
1 clove garlic, minced
1 tbsp Olive Oil
1 1/2 cups dry Quinoa - rinse well
3 cups chicken broth, fat free, low sodium
1/4 tspn crushed red pepper flakes
1 bay leaf
1/2 tspn Saffron threads (optional - Tumeric)
1/2 tspn Spanish Paprika
1/2 tspn Black Pepper
Kosher or Sea Salt to taste
1 red bell pepper - cored, seeded and membrane removed - sliced into 1/2" strips
1 cup frozen green peas
1 tsp seafood seasoning
1 pound large shrimp - peeled, devained and thawed
*TIP: If Saffron is available it is recommended because of its distinct Spanish flavour.
Be sure to rub threads for flavour release when adding to the chicken broth.
While preparing Quinoa, sprinkle shrimp with a pinch of salt and seafood seasoning.
Refrigerate until ready for use.
In a large skillet heat oil until medium low and saute onions til tender for approx. 5min.
Add sliced bell pepper strips and saute an additional 4 min.
Add garlic and saute for 1 min.
Add Quinoa, chicken broth, red pepper flakes, bay leaves, saffron, paprika, black pepper and salt.
Cover and bring to a boil, reduce heat and bring to a low boil.
Continue cooking for approximately 10 min or until most of the liquid has been absorbed.
Add sun-dried tomatoes, peas and shrimp.
Cover and continue cooking for another 5 minutes.
Remove from heat, leave covered and allow to stand for 10 min.
Remove bay leaf and serve.
100g breast fillet, cut in thin strips
1/2 small onion, finely chopped
1 clove garlic, crushed
1/2 teaspoons finely chopped ginger
1 cup mix vegetables, cut
1 Continental Stock Pot Chicken (Ina Paarman)
1/4 cup hot water
1 tbspn honey
1 tbspn chopped mint and coriander
Heat 1/2 tablespoon oil and stir-fry chicken until golden brown
Remove from wok
Heat remaining oil and fry onion, garlic and ginger until soft
Add vegetables and stir fry until almost tender
Return chicken to wok with lemon grass, Stock Pot, water, honey, stir fry 1-2 min longer
Remove from heat, stir through mint and corianderServe with brocoli rice
2g 1 clove of garlic, finely chopped
45g juice and grated rind of 1 lemon
125g 1/2 cup(125ml) water or dry white wine
8g 2tsp (10ml) Olive Oil
6g 1tsp (5ml) Salt
5 sprigs Thyme or 2tsp dried Thyme
Black pepper to taste
Preheat the oven to 180 C.
Remove skin and all fat from chicken
Place chicken and sweet potatoes in an oven dish.
Mix the rest of the ingredients and pour over the chicken and sweet potatoes.
Cover with foil and bake for 20 minutes.
Remove foil ke for another 20 minutes or until or until chicken and sweet potatoes are cooked.
Serve with a salad.