Dirks Health

Tuna & Sweet Corn Wrap

Tuna Sweet Corn WrapPVS
INGREDIENTS
185g can tuna in springwater, drained
125g can corn kernels, drained
1 tablespoon mayonnaise
2 wholemeal lavash
½ small avocado
salt and freshly ground black pepper
30g baby spinach leaves
METHOD
Flake tuna in a medium bowl; add corn and mayonnaise.
Spread half of each lavash with the avocado, season with salt and pepper. Spread tuna mixture over avocado, then top with spinach. Roll up tightly to enclose. Wrap in greaseproof paper or plastic wrap.

Chicken Soup

P.V. Servings: 1                                    Ingredients:

Chicken Soup1 can reduced sodium or unsalted chicken broth

1 serving chicken breast (150g)

½ cup broccoli

1/2 cup spinach

handful raw organic baby spinach

salt and pepper to taste

1 bay leaf

 

Directions:

  1. Cook chicken breast by baking, broiling, grilling or boiling.
  2. Cube chicken into bit size pieces.
  3. Pour chicken broth into a small sauce pan over medium heat.
  4. Add chicken, broccoli, spinach and bay leaf.
  5. Cook until broccoli is tender about 10 minutes.
  6. Remove bay leaf, serve and enjoy!

Roast Chicken Breast With Vegetables

Ingredients:

  • 180g chicken breast                                                                                                                                 Roast-chicken-breast-with-roast-vegetables-and-blanched-broccoli

Directions:

Place chicken breast in a baking tray with all vegetables except broccoli.

Drizzle with olive oil, sea salt and pepper and place in a 170 degree oven.

Allow to cook for 20 minutes but turn chicken over half way through.

Place broccoli in a pot of simmering water and cook for 2 minutes then strain.

Put chicken, roasted vegetables and finally broccoli on your plate and relish the vibrancy of the colours.

The roasted garlic can easily be squeezed out of its skin and will be very sweet after roasting.

 

Thai Beef & Broccoli Salad

Thai-beef-&-broccoli-saladType: POV

Ingredients

  • 500g rump steak
  • ½ cup salt-reduced soy sauce

Directions

Marinate the steak in half the soy sauce, garlic and 2 tablespoons of lime juice in a bowl for 10 minutes.

Cook the steak on a preheated grill pan for 1-2 minutes either side. Put aside.

Steam the broccoli in a steamer or colander set over a saucepan of boiling water for 5-6 minutes, then set aside to cool for 10 minutes.

Combine cooled broccoli with mint, basil, coriander and cucumber.

Slice the steak and add the broccoli mixture.

Combine chillies, sugar and the remaining soy sauce with the lime juice then pour over the salad.

Cauliflower Mash

Type: V  (serve with the protein of your choice for P/V)Millet-Cauliflower-mash

Serves: 2-4

Ingredients:

  • 1 cauliflower
  • 2-4 cloves of garlic, smashed
  • 1Tbsp fresh thyme
  • 1 eschalot or other onion, sliced
  • 1Tbsp ghee
  • sea salt and pepper

 

Directions:

  • Steam cauliflower for around 8 minutes, or until just soft (dont over cook)
  • Heat ghee in small frypan and saute onion, garlic and thyme
  • Blend all together in a food processor until smooth
  • Season with sea salt and pepper to taste and serve immediately

Filet Mignon

fillet and broccoliType: P/V

Serves: 2

Ingredients:

  • 2 portions filet mignon, 5cm thick
  • 1 tsp. ground black pepper
  • broccoli florets
  • additional vegetables of your choice, for example mushrooms, spinach, cauliflower mash

 

Directions:

  1. Preheat pan
  2. Lightly coat a pan with cooking spray
  3. Sprinkle filets with pepper on both sides and place on the pan
  4. Cook filets for 4 minutes
  5. Turn the filets and cook about 3 more minutes for rare, 5 more minutes for medium and about 7 more minutes for well done
  6. While the filets are cooking, steam broccoli until crisp-tender, about 7 minutes
  7. Serve filet and broccoli with additional vegetables of your choice


Tuna Steak

Tuna SteakType: P/V Serves: 2

Ingredients:

1 lemon halved

2 portions tuna, 150g. (women), 200g. (men)1 tsp. blackened seasoning, or crushed black peppercorns.

1-cup broccoli or green vegetable of your choice.

 

  • Directions:
  1. In a large Ziplock bag, add lemon juice .
  2. Add tuna to the mixture and make sure it is coated.
  3. Place in refrigerator to marinate at least 15 minutes.
  4. Remove the tuna from the marinade and sprinkle both sides with blackened seasoning or peppercorns.
  5. Lightly coat a pan with cooking spray and place over high heat. When skillet is really hot, add the tuna steaks and sear for 2 minutes on each side.
  6. Reduce the heat to low, cover with foil and cook another 5 minutes for rare or 7 minutes for medium.
  7. If desired serve tuna on top of a leaf of lettuce and slice of tomato.
  8. Serve with vegetable of your choice and enjoy

Cajun Chicken

Cajun Chicken

Type: P/V Servings: 2

Ingredients:

  • 2 portions chicken breast
  • 2 Tbsp. Cajun seasoning
  • 1 bag organic (150g) baby spinach leaves
  • 240g. fresh mushrooms
  • 1 tomato chopped
  • I clove garlic

 

 

Directions:

  1. Lightly coat a large pan with 1 tbsp. olive oil and place over medium heat.
  2. Coat chicken breast with Cajun seasoning.
  3. Place chicken breasts in pan; cook for approximately 6 minutes.
  4. Turn and cook for 6 more minutes until no longer pink in the center.
  5. Transfer the cooked chicken breasts to a plate; cover with foil to keep warm.
  6. Using the same pan, add mushrooms and garlic and cook 5minutes.
  7. Then add spinach.
  8. Mix well and cook until spinach is wilted.
  9. Add diced tomato and cook just enough to heat thru.
  10. Place spinach & mushroom mixture on a plate and place chicken on top.
  11. Serve and enjoy!

Scambled Eggs With Cheese

Scrambled Eggs and Cheese

P/O

Ingredients:

  • 3 eggs 
  • 1/2 cup of shredded cheddar cheese (or desired amount)
  • 1 dash water
  • olive  oil (to coat pan)
  • salt
  • pepper

 

Directions

  1. Crack 3 eggs into a bowl. Beat with fork. Add a splash of water. Stir in desired amount of cheese. Add a dash of pepper and 1/2 tsp of salt.
  2. Put tablespoon of butter or oil in pan over Medium heat.
  3. Pour egg/cheese mixture into pan. Stir constantly with spatula until done.

Greek Yoghurt & Nuts

Yoghurt and Nuts

 

 

 

 

 

 

P/O

Ingredients:
◾ 1 cup of Greek yogurt
◾Chopped, unsalted, and unflavored nuts and/or seeds, such as almonds, walnuts, pecans, peanuts, pumpkin, sesame, or sunflower seeds

Place yogurt in serving dish. Sprinkle chopped nuts, seeds on top. Enjoy!