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BAKED CHICKEN & VEGETABLE SALAD - SERVES 1

150g	Chicken breast butterfly'd in middle, length ways, opened out flat
5ml	Olive oil
¼	Cup red/green pepper
½	Cup artichokes (thinned) strained

Method

Mix together olive oil, chopped garlic, and a pinch of origanum, cumin, paprika, rosemary and thyme into a type of paste then rub over butterfly'd chicken breast. Place on oven tray or Pyrex dish.

Put vegetables on top of chicken breast and bake 30 minutes at 180�C till tips of vegetables go lightly brown.

Remove and serve hot with a dollop of fat-free cottage cheese on the side of the plate as a dressing or a dip for this hot salad.

Protein: 47 | Fat: 9 | Carbohydrates: 21 | KJ: 1483 | Calories: 353

CHICKEN TORTILLA WRAP - SERVES 1

150g	Chicken breast strips (raw)
¼	Cup cabbage cut into thin strips
2	Onion slices Pinch of BBQ spice, chopped garlic, chopped chilli, origanum, black pepper, rosemary, curry powder and freshly chopped parsley
1	Teaspoon lemon juice
1	Teaspoon soya sauce
½	Cup fat free cottage cheese
¼	Cup cucumber
¼	Chopped tomato
1	Tortilla

Method

Grilled chicken, onions, cabbage, herbs and spice, lemon juice and soya sauce together till tender and browned.

Place fat-free cottage cheese, cucumber and chopped tomato on open tortilla with grilled chicken mixture to the one side. Roll and serve hot. (Raw lettuce strips can be used instead of cabbage. Don't grill the lettuce, merely add to the cucumber tomato mixture.)

Protein: 56 | Fat: 6 | Carbohydrates: 20 | KJ: 150 | Calories: 358

CHICKEN CURRY - SERVES 2

Pinch cumin, coriander, black pepper, breyani mix, cardamom and a bay leaf Small pinch saffron (optional)

1	Cup boiled diced chicken
¼	Cup small diced butternut
¼	Red and green peppers
¼	Cup diced sweet potatoes
¼	Cup chicken stock in rooibos tea
1	TBSP chickpeas (cooked)
1	TBSP lentils (brown and red) (cooked)
½	Cup basmati rice (cooked)
1	TSP medium/hot curry powder
1	TSP paprika
1	TSP masala
1	TSP tumeric
1	TSP chopped chillies (optional)
1	TSP desicated coconut
½	TSP grated ginger
1	TSP Worcestershire sauce
1	TSP lemon juice

Method

Place all ingredients in a bowl and mix together. Place back into an empty cup or Tupperware. Use when desired. Last +- 3 days in fridge. (Serve with Rosemary, olive oil, foccacia, whole wheat or rye)

Protein: 19 | Fat: 2 | Carbohydrates: 7 | KJ: 512 | Calories: 122

SPICY TURKEY & SALSA DIP - MAKES 250G

¼	Cup red pepper or Pepperdew fat-free cream (cottage) cheese
300ml	Finely chopped tomato
40g	Smoked (+- 3 slices from deli counter) chopped
1	Teaspoon fine chopped chillies
1	Teaspoon fine chopped garlic
25ml	Finely grated cucumber
	Pinch of paprika, black pepper, coriander
1	Teaspoon Worcestershire sauce

TURKEY ESPETADA - SERVES 1

	Metal or wooden skewer stick
150g	Turkey breast cubed (cut into matchbox size pieces)
5ml	Olive Oil
	Pinch of origanum, paprika, coriander, black pepper
15ml	Lemon juice
15ml	Worcestershire sauce
1	Teaspoon chopped garlic
1	Teaspoon chopped chilli
1	Teaspoon honey
¼	Green/red pepper cut in large square
¼	Onion cut in large squares
½	Baby marrow cut in slices
5-6	Button mushrooms
4	Bay leaves

Method

Load skewer with mushroom, slice of pepper, slice of baby marrow, bay lead and a cube of turkey. Repeat sequence. Once skewer is full, marinade for 1 hour in the rest of the ingredients mixed together. Grill in the oven for 30 minutes at 220 ℃ turning frequently.

For extra flavour use a bay leaf stick or rosemary stick as a skewer.

Protein: 49 | Fat: 8 | Carbohydrates: 22 | KJ: 1495 | Calories: 356

PICKLED FISH - SERVES 1

150g	Fish (cut into 3 pieces)
5ml	Olive Oil
½	Cup of Flour
½	Teaspoon medium curry powder
½	Teaspoon tumeric
1	Tablespoon white vinegar
1	Tablespoon lemon juice
1	Cup water
1	Teaspoon brown sugar
2	Level teaspoon maizena
1	Tablespoon sliced onions
	Pinch of black pepper corns, coriander seeds, bay leaf, fish spice, ginger (grated) and origanum

Method

Drop the fish portion into flour. Turn over and cover liberally with flour. Remove from the flour and pat off excess flour. Grill in olive oil. Once fish has fried golden brown, add the herbs and spices, vinegar and lemon juice, onions and brown sugar. Dissolve maizena into water to thicken sauce. Return fish into ready sauce and serve.

Protein: 24 | Fat: 5 | Carbohydrates: 20 | KJ: 928 | Calories: 221

ENGLISH BREAKFAST - SERVES 1

1	Whole Egg
1	TBSP milk (fat free)
1	Kassler chop (trimmed of all fat, boiled in water for 5 minutes)
½	small tomato
1	Whole medium black mushroom
½	Slice toasted rye bread

Method

Whisk egg and milk together for scrambled egg. Grill chop, tomato and mushroom. Sprinkle with fresh parsley and chives. (Reason for boiling kassler chop in water before grilling is to remove excess salt.)

Protein: 29 | Fat: 3 | Carbohydrates: 20 | KJ: 890 | Calories: 212

RYE FRENCH TOAST OMELETTE - SERVES 1

5	Egg whites
1	Whole egg
2ml	Olive oil
½	TSP vanilla essence
	Pinch of cinnamon
	Small pinch of cardamom
1	Slice rye bread
1	Heaped TSP of fat free yogurt

Method

Separate 5 eggs. Place egg whites in bowl plus 1 whole egg. Add spices and vanilla essence to mixture. Beat well. Soak rye bread in egg mixture (2 minutes per side).

Place soaked rye bread into pan brushed with olive oil, as well as remaining egg mixture so as to form an omelette with French toast in the middle. Turn over once and serve. (Substitute yogurt with 1 TSP cottage cheese).

Protein: 23 | Fat: 3 | Carbohydrates: 15 | KJ: 751 | Calories: 179

OSTRICH FILLET MADAGASCAR - SERVES 1

150g	Ostrich fillet
1	TSP Olive Oil brushed on fillet
1	Level Teaspoon Madagascar peppercorns
1	Large pinch of flour
¼	Cup beef stock made from ¼ stock cube with rooibos tea
1	Tot of natural light wine
1	TSP lemon juice
	Fresh herbs
1	Pinch of BBQ spice

Method

Place fillet onto hot griddle pan, grill till medium. Sprinkle flour around fillet till absorbed into juices. Then add the rest of ingredients. Sauce will thicken quickly.

Plate the fillet and pour the sauce over. Serve with grilled mushrooms. (A couple of drops of balsamic vinegar will give your sauce a lovely tang)

Protein: 38 | Fat: 8 | Carbohydrates: 9 | KJ: 1092 | Calories: 260