Ultra Slim Healthy Eating Plan - Weight Loss 1200 Kcal Links

Healthy Eating Plan – WEIGHT LOSS (1200 Cal per day)

* Write in your choices of BREAKFAST FRUITS and MORNING/AFTERNOON/EVENING SNACKS for 7 days. Remember to add your choices to the weekly shopping list.Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

BREAKFAST(250 calories)

1 Ultra SlimMeal ReplacementPlus1 breakfast fruit choice







* MY CHOICES ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ ___________________Morning Snack(45 calories)

1 morning snack choice 1 morning snack choice 1 morning snack choice 1 morning snack choice 1 morning snack choice 1 morning snack choice 1 morning snack choice

* MY CHOICES ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ ___________________LUNCH(250 calories)

1 Ultra SlimMeal ReplacementPlusGarden Salad(see p.2)

1 Ultra SlimMeal ReplacementPlusLight Coleslaw(see p.2)

1 Ultra SlimMeal ReplacementPlusMediterranean Salad(see p.2)

1 Ultra SlimMeal ReplacementPlusMexican Slaw(see p.2)

1 Ultra SlimMeal ReplacementPlusGarden Salad(see p.2)

1 Ultra SlimMeal ReplacementPlusAsparagus Salad(see p.2)

1 Ultra SlimMeal ReplacementPlusSpinach & Tomato Salad(see p.2)

Afternoon Snack(150 calories)

1 afternoon snack choiceor 1 Ultra Slim bar







* MY CHOICES ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ ___________________DINNER(355 calories)

Alternative DinnerRecipes(see pp.4-7):

Vegetarian

Chicken

Red Meat

Fish

Chicken Stir Fry(1 Serve)Cut 100g skinless chickenbreast into thin strips.Heat ½ tsp canola oil andadd 2 sliced spring onionsand 1 tsp grated ginger.Add chicken and cookuntil golden. Stir in¼ cup capsicum strips,½ cup broccoli florets,½ cup shredded cabbageand ½ carrot cut into thinstrips. Cook untilvegetables are tender.Stir through ½ cup cookedegg noodles, 1 tsp sweetchilli sauce and 1 tsp soysauce until combined andheated.

Fish Parcel(1 Serve)Place 1 white fish fillet(100g) onto a large pieceof foil on a baking tray.Arrange fish in themiddle. Layer with ½tomato sliced, ¼ brownonion thinly sliced and 1tsp lemon juice. Sprinklewith ½ tsp plain flour.Season to taste. Foldedges to seal into aparcel. Bake at 180°C for~ 20 mins until cooked.Serve with 4 newpotatoes, ½ cup carrotstrips and ½ cup broccoli.

Pesto Verdura(1 Serve)Microwave or steam1 cup broccoli florets untiljust tender. Process in ablender with ½ clovegarlic, 1 tsp lemon juice,1 Tbsp low-fat ricottacheese, 1 Tbsp parsley, 2tsp sunflower seeds. Adda little vegetable stock orwater if necessary toblend to a sauceconsistency. Season totaste. Cook 2/3 cup (75g)dry wholemeal spiralpasta in plenty of boilingwater until tender. Stirthrough sauce. Servewith a fresh GardenSalad (see p.2).

Tasty Teriyaki(1 Serve)Combine 2 tsp of soysauce, 1 Tbsp teriyaki ortomato sauce, ½ tsp drysherry, ½ tsp honey,½ clove crushed garlicand ½ tsp grated gingerin a glass bowl. Place80g lean sirloin or filletsteak into marinade andcoat meat on both sides.Cover and refrigerate for2 hrs or overnight. Grillsteak in a non-stick panor BBQ until cooked.Remove from pan to rest5 mins. Bring to the boilthe remaining marinadeand pour over steak.Serve with ½ cup cookedsweet potato, ½ cup snowpeas and ½ cup carrots.

Curry in Thyme(6 Serves, suitable tofreeze)Heat 1 Tbsp canola oil.Add 4 peeled andchopped brown onions,¼ cup mild curry powder,2 tsp fresh thyme,6 garlic cloves crushed,1 Tbsp grated ginger.Cook until soft. Add 4chopped tomatoes and ¼cup chopped coriander.Add 600g skinlesschicken drumsticks orthighs. Cook for 10 mins.Stir in 2 cups chickenstock. Simmer uncoveredfor 15 mins. Divide into 6.Serve with ½ cup cookedBasmati rice, ½ cupsliced green beans and 4golden squash.

Fish ‘n’ Jacket(1 Serve)Wash potato (150g), prickskin and microwave untilcooked or bake in anoven at 180°C for 1-1½hrs. Remove from oven.Cut a lid in the top andscoop out contents into abowl. Mash potato withfork until smooth. Add100g can of drained tunaand mash together with 1tsp lemon juice, 1 Tbsplow-fat ricotta cheese and1 Tbsp of choppedchives. Mix to combine.Gently place mixture backinto potato jacket.Sprinkle with 1 tspparmesan. Bake for 15mins or until hot. Servewith a fresh GardenSalad (see p.2).

Super Pasta Soup(4 Serves, suitable tofreeze)Cook 1¼ cups (120g) ofdry wholemeal spiralpasta. Drain. Heat 2Tbsp chicken stock andadd 1 large choppedbrown onion. Cook untilsoft. Add 4 cups chickenstock, a 500mL jar oftomato pasta sauce, 1 tsporegano and boiluncovered for 15 mins.Add 440g can of 4 beanmix (rinsed and drained), 2medium chopped zucchiniand cook for a further 10mins. Add cooked pasta,2 Tbsp chopped parsleyand stir through until hot.Divide into 4. Serve with 1slice of wholegrain breador a small dinner roll (nobutter).

Evening Snack(150 calories)

1 evening snack choice 1 evening snack choice 1 evening snack choice 1 evening snack choice 1 evening snack choice 1 evening snack choice 1 evening snack choice

* MY CHOICES ___________________ ___________________ ___________________ ___________________ ___________________ ___________________ ___________________

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7NUTRITIONALINFORMATION

Energy: 5040 kJ 1200 kcalProtein: 75gFat: 20gCarb: 175gFibre: 32g







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FOOD EXCHANGE TABLES

BREAKFAST FRUIT CHOICESBelow is a list of snacks that can be substituted according to your preference.Write your BREAKFAST FRUIT CHOICES for 7 days in the healthy eating plan. Remember to add your choices to the weekly shopping list.

Orange1 small orange (140g)

Kiwi Fruit1 medium kiwi fruit(100g)

Strawberries1 cup strawberries(200g)

Grapefruit1 mediumgrapefruit (200g)

Apple1 small apple (90g)

Mandarins2 small mandarins(140g total)

Rockmelon1 cup cubed rockmelon(160g)

Plum1 large plum (120g)

Pear½ medium pear (90g)

Nectarines2 small nectarines(120g total)

Passionfruit4 small passionfruit(200g)

Peach1 medium peach(115g)

Select ONE

Pineapple¾ cup fresh pineapple(100g)

Cherries12 medium freshcherries (75g)

Honeydew melon1 cup cubed honeydew(150g)

Grapes11 grapes (65g)

Banana½ small banana (65g)

Tangerine1 small tangerine(85g)

MORNING SNACK CHOICES (~45 calories each)Below is a list of snacks that can be substituted according to your preference.Write your MORNING SNACK CHOICES for 7 days in the Healthy Eating Plan. Remember to add your choices to the weekly shopping list.

Select ONEHot Chocolate1 sachet 99% fat freehot chocolate drink.Hot water.

Empty contents of 1sachet into a cup addhot water and stir.

Flat WhiteCoffee powderHot water1½ Tbsp (30mL)reduced fat milk1 teaspoon of sugar(optional)

White TeaTea of your choiceHot water1½ Tbsp (30mL)reduced fat milk1 tsp sugar (optional)

Milk½ cup (125mL)skim milk

or

½ cup fat freesoy milk

Vegetable Juice200mL vegetablejuice

Fruit Juice100mL 100% fruit juice

Granita Iced Drink½ cup (125mL)flavoured drink madewith crushed ice

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FOOD EXCHANGE TABLES (CONT'D)

LUNCHTIME SALAD CHOICESBelow is a list of lunchtime salads that can be substituted according to your preference.When substituting current lunchtime salad choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

Light Coleslaw(1 serve)¼ cup white cabbage, shredded¼ cup red cabbage, shredded¼ cup carrot, grated1 Tbsp 97% fat-free mayonnaise1 tsp white vinegar

Mix all ingredients together withdressing.

Garden Salad(1 serve)1 cup lettuce leaves½ small carrot, sliced1 celery stalk, chopped½ tomato, sliced

Toss all ingredients. Dresswith 1 tsp fat-free saladdressing or lemon juice orbalsamic vinegar.

Mediterranean Salad(1 serve)1 tomato, sliced1 small Lebanese cucumber,sliced6 olives (in brine, drained)1 Tbsp parsley, chopped

Toss ingredients. Dress with1 tsp fat-free salad dressing.

Mexican Slaw(1 serve)1 cup cabbage, shredded¼ red Spanish onion, finelychopped4 radishes, thinly sliced¼ red capsicum, chopped1 Tbsp coriander, chopped

Toss all ingredients. Dresssalad with mixture of 2 tsplime juice, 1 tsp sweet chillisauce and ¼ clove garliccrushed.

Asparagus Salad(1 serve)1 cup lettuce leaves6 asparagus spears, drained5 cherry tomatoes1 small Lebanese cucumber,sliced¼ cup capsicum, sliced

Dress salad with 1 tspfat-free salad dressing orbalsamic vinegar.

Spinach & Tomato Salad(1 serve)1 cup English spinachleaves¼ cup brown onion, thinlysliced6 cherry tomatoes, halved2 tsp parmesan, grated

Toss salad and dress with1 tsp balsamic vinegarbefore serving.

AFTERNOON & EVENING SNACK CHOICES (~150 calories each)Below is a list of snacks that can be substituted according to your preference.Write your AFTERNOON & EVENING SNACK CHOICES for 7 days in the Healthy Eating Plan. Remember to add your choices to the weekly shopping list.

Savoury(Select one)

Crackers & dip15 rice crackers(25g) (97% fat free)1 Tbsp low fathummus or tzatzikidip

Savoury crackers2 Ryvitas with¼ cup low fatcottage cheese1 small tomato sliced

Crackers & vegemite4 Vita-Weat crackersscrape of Vegemite2 Tbsp low fat ricotta

Cheese & veg dips½ cup cottage cheesewith chives/onionCut into sticks:- 1 celery stalk- 1 medium carrot

Popcorn4 cups air-poppedpop cornDo not add any fat

Baked beans130g can baked beans intomato sauce

Pretzels (low fat)Pretzel twists, 20 each

Sweet(Select one)

I Ultra Slim SnackBar(available in ClassicCherry, Dark Cherryand Golden Apricot)

Sorbet2½ scoops (~125g)Vitari

Toasted crumpet1 wholemeal crumpet1 Tbsp honeyDo not add any fat

Light ice cream2 scoops (100g) “Light”ice cream

Toasted fruit loaf1 slice fruit loaf2 tsp jam

Frûche125g tub Frûche Light

Low fat frozenyoghurt200g tub of low fatfruit yoghurtFreeze and serve

Fruit(Select one)

Fresh fruit salad1¼ cups of choppedfresh fruit

Dried apricots10 dried apricots

Sultanas & seeds2 Tbsp (30g) sultanas1 Tbsp (11g) sunflowerseeds

Mango1 fresh mango (~250g)

Melon½ medium rockmelon(600g)

Fruit snack pack220g can fruit in naturaljuice

Jellied fruit¾ cup canned fruit innatural juice½ cup “diet” jelly

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ALTERNATIVE DINNER CHOICESWhen substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

VEGETARIANBelow is a list of vegetarian dinners that can be substituted according to your preference.Tofu & Vegetable Stir Fry(1 serve)

100g tofu, cubes½ tsp canola oil½ clove garlic, crushed6 snow peas½ cup bean sprouts½ capsicum, sliced½ small carrot, sliced1 celery stalk, sliced1 Tbsp oyster sauce½ cup cooked egg noodles

Heat oil in wok/pan. Add tofuand cook until golden. Removefrom pan. Add garlic to the wokand remaining vegetables.Cook until just tender. Returntofu and stir through oystersauce and noodles until hot.

Vegetable Pizza(1 serve)

1 wholemeal pita bread1 Tbsp pizza sauce½ tomato, sliced½ cup mushrooms, sliced5 olives, sliced2 Tbsp low fat mozzarellaFresh herbs (optional)

Pre-heat oven 200°C. Placepita bread base onto an oventray. Spread with pizzasauce and layer withvegetables. Sprinkle withherbs and cheese. Bake for20 minutes or until brown andcrispy.

Chick Pea Chilli(6 serves, suitable to freeze)

¾ cup burghul (cracked wheat)

2 Tbsp olive oil1 large brown onion, chopped2 cloves garlic, crushed1 tsp chilli powder2 tsp ground cumin1 tsp cayenne pepper2 x 400g can tomatoes3 cups vegetable stock440g can kidney beans2 x 300g can chick peas310g can corn kernels2 Tbsp tomato paste

Soak burghul in 1 cup hot waterfor 10 mins. Heat oil, add onionand cook until soft. Add garlic,spices and cook for 1 min. Addcrushed tomatoes, stock andburghul. Bring to boil for 10mins. Stir in drained and rinsedbeans, corn and tomato paste.Simmer for 20 mins. Divide into6 portions. Suitable to freeze.

Note: Burghul, Bourghal or Burgul isotherwise known as cracked wheatand can be found in the “healthfood” section of the supermarket.

Sweetcorn Omelette(1 serve)

1 whole egg2 egg whites125g can corn kernels1 Tbsp parsley, chopped1 Tbsp chives (optional)1 tsp parmesan, grated

Whisk whole egg andegg whites with 1 Tbspwater. Season. Pourinto a non-stick or lightlyoiled pan. When egg isnearly set sprinkle withcorn kernels, choppedherbs and 1 tsp gratedparmesan. Fold in halfand serve with freshGarden Salad (see p.2).

Country Potato(1 serve)

1x 200g potato125g can sweet corn kernels1 Tbsp capsicum, diced½ celery stalk, diced2 Tbsp low-fat plain yoghurt¼ tsp mustard (optional)3 tsp parmesan cheese,grated.

Pre-heat oven 180°C. Washand prick potato. Cook for 1-1½ hrs until tender.(Alternatively microwave.)Cut a lid off the top, scoopout the contents and mashuntil smooth. Add allingredients and mix well.Refill the potato jacket.Replace lid and return tooven for 15 mins until hot.Serve with fresh GardenSalad (see p.2).

Vegetable & Lentil Pilaf(1 serve)

½ celery stalk, chopped½ carrot finely, chopped½ small brown onion, chopped½ tsp mild curry powder¼ tsp ground cumin¼ tsp celery salt¼ cup rice¼ cup brown lentils¼ tsp fresh ginger, grated1 Tbsp parsley, chopped2 cups water

Combine all ingredients (exceptparsley) into a pan. Bring to theboil, then simmer with the lid onfor 40 minutes until the rice andlentils are tender and the waterhas been absorbed. (Note: ifthe mixture becomes too dryduring cooking add a little extrawater). To serve loosen mixturewith fork and sprinkle withparsley.

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ALTERNATIVE DINNER CHOICES (CONT'D)

When substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

CHICKENBelow is a list of chicken dinners that can be substituted according to your preference.Tipsy Chicken(1 serve)

120g skinless chicken breast½ tsp canola oil½ clove garlic, crushed¼ brown onion, chopped½ cup mushrooms, sliced½ celery stalk, chopped¼ cup capsicum, sliced¼ cup dry white wine1 tsp plain flour2 tsp tomato paste½ cup cooked Basmati rice

Brush pan with oil and cookchicken until golden and almostcooked (~6 mins). Add garlicand onion and cook until soft.Add remaining vegetables. In abowl combine wine, flour andtomato paste, mix until smooth.Pour over chicken and stirthrough until the sauce thickens.Cover and cook for a further 10minutes, until the vegetables aretender.

Chicky Burger(1 serve)

1 skinless chicken breast½ clove garlic, crushed1 tsp lemon juice2 tsp soy sauce¼ tsp sugar1 grain bread roll2 tsp 97% fat free mayonnaise2 lettuce leaves3 slices beetroot½ carrot, grated

Mix marinade ingredients(garlic, juice, soy, and sugar) ina glass bowl. Add chickenbreast and cover. Allow theflavours to infuse for 1-2 hours.Grill or cook chicken in non-stick pan until cooked.Meanwhile split the roll andtoast (optional). Spread withlow-fat mayonnaise. Layer withslices of chicken and top withbeetroot slices, grated carrotand lettuce.

Chicken à l’Orange(1 serve)

1 skinless chicken breast½ clove garlic, crushed½ brown onion, chopped1 Tbsp orange juice¼ tsp orange rind1 Tbsp powdered Frenchonion soup1 Tbsp dry white wine¼ tsp brown sugar1½ Tbsp water1 tsp canola½ cup cooked Basmati rice6 snow peas5 cherry tomatoes

Heat oil in pan. Addchicken and cook untilgolden. Remove from pan.Add garlic, onion and stiruntil tender. Add orangejuice, rind, wine, sugar,water and soup mix. Stiruntil well combined. Returnchicken to pan. Cover andsimmer on low heat for 20mins until chicken is tenderand sauce has thickened.Serve with rice, cherrytomatoes and steamedsnow peas.

Chicken Cacciatore(6 serves, suitable to freeze)

1kg skinless chickendrumsticks1 brown onion, finely chopped1 clove garlic, crushed2 x 400g cans tomatoes300g mushrooms, sliced1 Tbsp tomato paste1/3 cup dried red lentils½ cup seedless black olives1 cup chicken stock¼ tsp dried oregano2 Tbsp parsley, chopped

Heat non-stick pan. Adddrumsticks and lightly brownthen remove. Add onion andgarlic to the pan and cook untiltender. Add canned tomatoescrushed together with juices,mushrooms, paste, lentilsoregano and stock. Returnchicken and simmer coveredfor 30 mins. Before servingstir in olives and parsley.Divide into 6. Suitable tofreeze. Serve hot with a freshGarden Salad (see p.2).

Quick Chicken ‘n’ rice(1 serve)

1 skinless chicken breast½ cup cooked Basmati rice½ cup green beans½ cup carrot, strips½ cup broccoli floretsParsleyHerbs & spices

Trim chicken of any fat.Sprinkle with your favouritespices or herbs. Grill orcook chicken in non-stick.Serve with ½ cup cookedrice, ½ cup each ofsteamed or microwavegreen beans, carrots andbroccoli. For extra flavourcook the rice in vegetablestock. Sprinkle withchopped parsley.

Chicken & Kumara(1 serve)

1 skinless chicken breast1 Tbsp basil, shredded2 tsp white wine vinegar1 tsp lemon juice½ clove garlic, crushed¼ tsp sugar1 tsp olive oil¼ brown onion, sliced1 cup sweet potato, sliced1 cup broccoli florets6 snow peas

Prepare a marinade of basil,vinegar, juice, garlic andsugar in a glass bowl. Slicechicken and immerse inmarinade. Cover andrefrigerate for 2 hours orovernight. Cook sweetpotato until just tender in themicrowave or steamed.Heat oil in wok, Add onionand cook until soft. Addchicken and cook untilgolden. Remove from wok.Add sweet potato (kumara)and cook for 3 mins. Returnchicken, snow peas, broccoliand marinade. Cook untilhot.

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RED MEATBelow is a list of red meat dinners that can be substituted according to your preference.Chilli Con Carne(6 serves, suitable to freeze)

300g low-fat beef mince1 medium brown onion, chopped2 cloves garlic, crushed425g can kidney beans, drained1 cup celery, finely chopped425g can tomatoes, crushed¼ cup tomato paste½ cup water2 tsp chilli powder1 tsp sugar

Mix onion, garlic and mince.Brown in non-stick pan. Addkidney beans, celery, tomatoes,paste, water, chilli, sugar andseason. Simmer for 50 minutes.Stir occasionally. Divide into 6serves (suitable to freeze).Serve with ½ cup cooked riceand a fresh Garden Salad (seep.2).

Bolognese(4 serves, suitable to freeze)

350 g low fat beef mince1 brown onion, finely chopped1 clove garlic, crushed1 celery stalk, chopped1 tsp olive oil425g can tomatoes1 can (140g) tomato paste½ tsp ground oregano

Heat oil. Cook onion, garlic andcelery until tender. Add minceand brown. Add tomatoes,paste and oregano. Season.Simmer for 45 minutes. Divideinto 4 serves. Serve with ½ cupcooked pasta and a freshGarden Salad (see p.2).

Beef Stir Fry(1 serve)

60g lean beef strips½ tsp canola oil½ clove garlic, crushed½ brown onion, chopped½ cup bean sprouts½ cup capsicum, strips6 snow peas, sliced½ cup cooked egg noodles1 Tbsp oyster sauce

Spray a hot wok with canola.Brown beef strips. Removeand set aside. Add garlic andonion. Cook until soft. Addremaining vegetables.Return beef and stir throughtogether with ½ cup cookednoodles and 1 Tbsp oystersauce until hot.

Oriental Mince(4 serves)

250g low fat beef mince1 cup brown onion, chopped2 tsp canola oil½ cup mushrooms, sliced1 clove garlic, crushed1 Tbsp fresh ginger, grated1 cup capsicum, chopped1 cup long-grain rice1 cup cabbage, shredded2 cups chicken stock1 Tbsp soy sauce2 tsp sugar½ cup parsley, chopped

Heat oil and brown mince,onion, mushrooms, garlic,ginger and capsicum. Addrice and stock. Bring to boil,cover and simmer for 12mins. Add cabbage andcook for further 3 mins. Addsoy, chilli, sugar and mix.Serve sprinkled with parsley.Divide into 4.

Stroganoff(4 serves, suitable to freezewithout yoghurt added)

400g lean beef strips1 tsp canola oil1 brown onion, chopped1 clove garlic, crushed1 cup mushrooms, sliced¼ cup water2 tsp cornflour1 beef stock cube1 Tbsp tomato paste¾ cup water½ cup plain low-fat yoghurt

Heat oil and brown beef.Remove from pan. Addonion, garlic, mushrooms andwater cook until tender. Mixcornflour with water to formsmooth paste then add stockcube and tomato paste.Slowly add to pan. Stir untilthick and smooth. Returnmeat to simmer for 5 minsuntil cooked. Before servingstir in yoghurt. Divide into 4serves. Serve with ½ cupcooked pasta, ½ cup greenbeans and ½ cup carrots.

Thai Beef(1 serve)

100g lean beef strips½ clove garlic, crushed¼ cup capsicum, strips100g bok choy2 spring onions, sliced1 piece broccoli1Tbsp lime juice2 tsp sweet chilli sauce2 tsp fish sauce1 Tbsp fresh coriander1 Tbsp fresh mint½ packet (40g) 99%fat free 2 minute noodles½ tsp canola oil (spray)

Cook noodles, drain. Heatwok and spray with oil.Add beef and cook untilbrown. Remove from pan.Add capsicum and garlicfor 1 min. Add bok choy,broccoli and spring onionand cook for 2 mins. Addlime juice, chilli and fishsauce, herbs, noodles andbeef. Cook until heatedthrough.

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FISHBelow is a list of fish dinners that can be substituted according to your preference.Seafood Stir Fry(1 serve)

100g white fish fillet1 tsp canola oil½ clove garlic, crushed½ small red chilli, chopped1 tsp lemon grass, chopped6 snow peas, sliced1 cup bok choy, chopped2 tsp fish sauce1 spring onion, chopped1 Tbsp basil, chopped1 tsp coriander, chopped

Cut fish into small cubes. Heatoil in wok or pan. Add chilli,fish, lemon grass, garlic, snowpeas and bok choy. Cook for 2mins or until fish has almostcooked. Add fish sauce, springonion, herbs and cook until hot.Serve with ½ cup steamed rice.

Baked Crumbed Fish(1 serve)

125g white fish fillet2 tsp plain flour1 stock cube crumbled¼ tsp curry powderEgg wash (1 egg + 2 Tbspwater)2 Tbsp breadcrumbs½ tsp canola oil (spray)

Pre-heat oven to 180°C.Dry fish fillet with paper towel.Mix together flour, stock cube,curry powder. Place onto asmall plate. Dip fish into flourmixture and pat off excess. Dipfillet into egg wash followed bybreadcrumbs. Place fillet onto abaking tray (spray tray with oil orplace onto baking paper). Bakeat 180°C for 20 minutes (10minutes each side). Serve withlemon wedges, 1 medium jacketor boiled potato and a freshGarden Salad (see p.2).

Surf Burger(1 serve)

100g white fish fillet1 grain bread roll or 2 slices ofbread1 Tbsp 97% fat free mayonnaise3 slices beetroot½ cup carrot, grated2 lettuce leaves

Grill fish fillet until cooked.Toast bread and spread withmayonnaise. Layer withbeetroot, fish, grated carrot andlettuce leaves.

Herbed Tuna Steaks(1 serve)

100g tuna steak½ tsp olive oil1 slice day-old bread¼ cup fresh herbsEgg wash (1 egg + 2 tspskim milk)

Place bread and herbs intoblender and process to a finecrumb. Prepare egg wash.Dip tuna steak into egg washthen into herb crumbs. Heatolive oil in pan. Cook tunaover high heat for 2 minuteson each side. Season totaste. Serve with lemonwedges, 3 new potatoesboiled/steamed and a freshGarden Salad (see p.2).

Italian Fish(1 serve)

100g white fish fillet½ cup tomato pasta sauce½ cup cooked pasta

Place pasta sauce into apan and heat. Place fishover hot sauce andseason. Cover pan andcook on a medium heat for5 minutes or until the fisheasily flakes. Serve with½ cup cooked pasta.Sprinkle with parsley andserve with a fresh GardenSalad (see p.2).

Filo Fish(1 serve)

100g white fish fillet1 tsp lemon juice2 tsp fresh herbs1 sheet Filo pastry1 tsp skim milk½ cup couscous½ cup vegetable stock

Pre-heat oven to 180°C.Sprinkle fish fillet withlemon juice, herbs andwrap in filo pastry forming aparcel. Brush top with skimmilk. Season. Bake at180°C for 20 minutes untilgolden. Meanwhile, bringstock to the boil in a pan.Add couscous. Removefrom heat, stir and cover.Stand for 5 minutes untilstock has absorbed. Toserve break up couscouswith a fork. Place on aplate with fish parcel andserved with a fresh GardenSalad (see p.2) and lemonwedges.

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Ultra Slim Healthy Eating Plan - Weight Loss 1200 Kcal Links

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