Chicken Meatloaf with Roasted Capsicum Sauce


Serves 4 1 serve = 2P & vegies


280g Raw Chicken Mince

1 large onion diced

1 capsicum diced

2 small zucchini grated

2 carrots grated


1 egg


Combine all ingredients into a loaf container

Bake for 1 hour or until cooked through

Serve with Roasted Capsicum Sauce


Roasted Capsicum Sauce


Grill 3 Large red caps until blackened.  Sweat in a plastic bag for 5 minutes and then remove skin.

Process with roasted garlic and onion

Add 2 tbls of sweet chilli sauce



Chicken Chop Suey


1 cup of chopped onion, carrot, celery, green caps, mushrooms

2 cups of cabbage

3 chicken stock cubes

480g of chicken mince or lean mince

2 tbls of Soya sauce and hoi sin sauces

2 cups water


Spray pan with cooking spray cook mince.  Once cooked drain oil off and rinse under warm water. 

Sauté vegies add mushrooms, cabbage, mince, sauces and stock.

Simmer for 30 mins or until cooked.

Serve with rice or noodles


Serves 4 each serve =3P












Lamb and Mushrooms in Pastry


Serves 4 each serve = 3P 2B and veg


6 sheets of filo

480g of trim lamb backstraps or fillets

1 large onion finely chopped

1 large carrot finely chopped

1 cup of fresh mushrooms finely sliced

1 cup of peas


Grill lamb until brown but not cooked through

Spray pan sauté onions & carrots until soft

Add peas then mushrooms, cook for about 1-2 minutes

Lay pastry out and spray each sheet and layer one on top of the other

Place lamb on top then pile vegies on top

Roll pastry up and spray

Bake in a moderate oven for 18 minutes until golden brown


N.B.  Chicken or top class beef or veal could be used instead of the lamb.  Use any sort of flavouring spices, herbs that you like, Mix it with the vegies



Minced Meat Pie


Serves 4 each serve = 3P 2B and $50


480g of lean mince or chicken

1 cup of peas

Grated onion, carrot, pumpkin, zucchini and whatever other veg you want

1 tbls gravy powder


Cook mince.  Drain and rinse under hot water

Sauté vegies, add mince, gravy and ½ cup water until mixture is quite runny

Put in a pie dish and top with 6 layers of filo spraying between each layer and on top

Bake in a moderate oven for 30 – 40 minutes until golden brown











Pizza Scrolls



Serves 12 each serve = 1B, 1/2fat, $23


2 cups of S.R Flour

1 tbls fructose

30g butter

¾ cup of skim milk


Place flour and sugar in a bowl. Using fingers rub butter into flour until mixture resembles fine bread crumbs

Stir in milk and mix to a sticky dough

Knead dough on a lightly floured surface and roll out to 30 x40 cm rectangle




Cover with tomato paste herbs or pizza sauce (free)

Top with your favourite vegies e.g. Roasted pumpkin, fat free sundried tomatoes, tomatoes, capsicum, broccoli, cauliflower etc


Protein toppings could consist of the following

1P        =240g cheese

            =360g ham/bacon



For Pizza toppings just add combined proteins to make 12P, and then each pizza slice is 1B and 1P



Banana Yogurt Pie


Serves 8 each serve = 1B, 1F, ½ M $25



160g rolled oats

80g pitted dates

1 tbls of cocoa

1 tbls of vanilla essence

2 tbls of fructose

2 tbls of water



¼ boiling water

1 tbls gelatine

2 frozen Bananas (or 4 small)

1 cup of well chilled light evaporated milk

1 tsp of vanilla essence

200g of diet yogurt or 170g of jalna fat free natural yogurt

2tbls of fructose or more if you are a sweet tooth



To make the base, combine the rolled oats, dates and cocoa in a food processor

Add the vanilla essence fructose add water and continue to process until mixture comes together.

Lightly grease a pie dish and spread base out and up the sides of the dish, refrigerate until quite cool.


To make the filling, pour boiling water over the gelatine, stir to dissolve, let cool.

Place the frozen bananas in food processor blend until smooth

Chill bowl and beaters until cold and put evap milk into bowl and blend until mixture doubles in size.

Add bananas, yogurt, vanilla, and gelatine mixture

Pour filling over the base and return to the freezer until set.

Garnish with bananas or strawberries or mango but remember to count the extra fruit.


NB  For a magnificent variation use coconut evaporative milk