Dirks Health

Salmon Roasted with Tomatoes & Olives

Type: P/O/V

salmon-tomatoes-olivesServes: 4

 

Ingredients:

  • 800g ripe plum tomatoes, stem ends trimmed, cut into thin wedges
  • 1/2 medium onion, peeled and cut into thin wedges
  • 2 strips orange zest, cut into thin slivers
  • 2 cloves garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • 1/3 cup pitted Kalamata olives, coarsely chopped
  • 1 tablespoon chopped fresh rosemary
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 250g salmon fillet, (about 1 1/2 inches thick), skin removed, cut in 4 pieces

 

Directions:

  1. Preheat oven to 200
  2. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides
  3. Drizzle with oil and toss to coat
  4. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes.
  5. Remove pan from the oven. Increase oven temperature to 225.
  6. Add olives and rosemary to the pan; season with salt and pepper
  7. Clear four spaces in the pan and place a salmon piece in each
  8. Spoon some of the tomato mixture on top
  9. Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness
  10. Serve with green vegetable of your choice and small side salad

 

Herbed Chicken

Type: P/O or with salad and veggies P/O/V

Serves: 2

herbed chicken

Ingredients:

  • 1 serving chicken breast
  • 1 olive oil
  • 1 each of fresh rosemary, thyme, & parsley, chopped
  • 1 fresh oregano, chopped

Directions:

  1. After removing fresh herbs from their stems, chopped finely and place in a Ziploc
  2. Add chicken breast and the olive
  3. Making sure bag is closed all the way, with the baggie in your hands; mix seasoning all over the
  4. Let marinade in refrigerator for at least 1
  5. Cook chicken on barbecue or stovetop in a
  6. Serve either with 1 cup green vegetable of your choice with a small side salad, or I love it over romaine lettuce, cucumbers, & green onions with 1 each of olive oil and red wine or balsamic herbed chicken green saladvinegar.herbed chicken vegies

Greek Yoghurt & Fresh Berries

Greek Yoghurt and Berries

Type: P/S

Ingredients Needed:

3/4 cup PC Greek Yogurt
1/2 cup of blueberries
1 cup chopped strawberries
1. Place 3/4 cup of yoghurt in a bowl.

2.Wash and slice your berries, place on top of the yoghurt.

3. Enjoy as an amazing breakfast!

For those who count calories, the  blueberries are 42 cals, the strawberries are 49 cals and the yoghurt 120 cals for a grand total of  211 protein packed, antioxidant loaded, delicious breakfast

Broccoli Scramble

Type: P/V broccoli scrambled eggs

Serves: 1

Ingredients:

  • 1 cup cooked broccoli florets
  • 1 whole egg plus 3 egg whites (women),
    or 1 whole egg plus 5 egg whites (men)
  • 1 light sprinkle of your favorite cheese, if desired

 

Directions:

  1. Spray pan with organic olive oil non-stick cooking
  2. Chop broccoli, put in pan until heated
  3. Add eggs and cheese, if desired and scramble until firm

 

Cantonese Vegetable Scramble

 

Type: P/V   (you can also make this type: P/V/S if you choose to add brown or black rice)

 

Servings: 2

cantonese scrambled eggs

Ingredients:

  • 2 large whole eggs
  • 8 egg whites ( or ¾ cup egg substitute)
  • 2 teaspoon olive oil
  • 1 cup sugar snap peas, cut in half on the diagonal
  • 1/4 cup chopped red bell pepper
  • 1 teaspoon gluten free soy sauce
  • 2 green onions, thinly sliced (the white and part of the green)

 

Directions:

  1. Beat eggs with egg whites or egg substitute with fork or mixer until thoroughly blended, but not
  2. Place a nonstick frying pan over high heat until
  3. Add olive oil, swirling to coat the
  4. Add sugar snap peas and red pepper and stir-fry for a minute to a minute and a
  5. Add the egg mixture and let it cook, stirring, until the eggs are soft (about 1 minute).
  6. Gently stir the egg and vegetable mixture, drizzle the soy sauce over the top, and continue cooking until eggs are done to your liking (about 2 minutes).
  7. Sprinkle the green onions over the top and serve

 

Note: This egg dish makes a quick meal with steamed black or brown rice.

Chicken Wrap

Chicken Wrap

 Type: P/V/S    Serves: 1

 

 

 

 

 

 

Ingredients:

  • 1 portion cooked chicken breast
  • ½ cucumber, peeled and diced
  • 1 small tomato, diced
  • 1 slice red onion, chopped
  • Red pepper flakes
  • 1 Tbsp. fat-free plain yogurt
  • Hot pepper sauce, to taste
  • 1 brown rice tortilla or wrap, cut in half Directions:
  1. Slice cooked chicken breast into bite-size pieces. In a medium mixing bowl, combine chicken, cucumber, tomato, onion, red pepper, yogurt, and hot sauce; mix well.
  2. Microwave wrap for 10-15 seconds to soften, spoon in mixture and enjoy!

Baked Chicken Parmesan

Baked Chicken Parmesan

Type: P/V/S Servings: 2 Ingredients:

  • 2 egg whites
  • 1/3 cup breadcrumbs (thaw bread and use food processor or blender to crumble) or ground gluten-free oatmeal.
  • 4 Tbsp. reduced – fat Parmesan cheese, grated, divided
  • 2 portions boneless chicken breast Directions:

 

 

  1. Preheat oven to 200 degrees.
  2. In a shallow mixing bowl, beat egg whites until frothy.
  3. Then mix bread crumbs or oatmeal, and 2 tablespoons of the parmesan cheese in another shallow bowl.
  4. Dip chicken in egg whites and then dip in breadcrumb mixture, coating both sides evenly.
  5. Lightly coat a baking sheet with cooking spray.
  6. Place chicken breast on sheet and bake for 12 minutes on each side or until no longer pink in the center and coating is golden brown.
  7. Place chicken on a serving plate and sprinkle with remaining cheese.
  8. Serve with a vegetable of your choice and a small side salad.

Italian Veal Chops

Italian Veal Chops

Type: P/O/V

Makes dinner for two, with leftovers for lunch.

Approximate cooking time: 2 hours

Ingredients

  • 4 veal chops  (120-150gs each)
  • 1/2 tsp sea salt (optional)
  • 2 tsp oregano
  • 1/4 tsp freshly ground black pepper
  • 1 Tbs coconut oil
  • 2 Tbs fresh parsley, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes

Instructions

  1. Season each veal chop with sea salt (optional), oregano and freshly ground black pepper.
  2. Heat a large pan over high heat. Add coconut oil when hot.
  3. Add veal chops and brown on both sides.
  4. Reduce heat to medium-low and add garlic. Continue to cook until garlic begins to brown.
  5. Add tomatoes and parsley, cover, reduce heat to low and simmer until veal is tender      (about 2 hours).
  6. Serve with your choice of leafy green vegetables.

Spicy Tuna Salad

spicy-tuna salad

Type:P/O/V

Makes a light lunch for 2 adults.  Serve on a bed of mixed greens or butter lettuce for a larger meal.

***(No avocado on 7 Day Shift)***

Approximate cooking time: 15 minutes

Ingredients

  • 2 cans tuna (oil-packed recommended)
  • 20 (about 1 cup) green olives, chopped
  • 2 green onions,  chopped
  • 1 pepper, finely chopped
  • 3 Tbs capers, rinsed
  • 1/2 tsp red chili flakes
  • juice of  3  lemons
  • splash of olive oil
  • 1 head butter lettuce or mixed greens (optional)
  • 1 avocado, sliced

Instructions

  1. Combine all the ingredients and serve over lettuce, with sliced avocado on top.
  2. Serve immediately, or store it in the fridge for a day for more flavour. NOTE:always be sure to add the avocado just before serving.

Chicken & Prawn Salad

Chick_Prawn_Salad1

P/O/V

Serves 2

2 large handfuls salad leaves

1 small handful mint, chopped

1 handful coriander leaves, chopped

200 g chicken breast, poached and sliced

200 g king prawns, cooked and peeled

1/2 avocado, sliced

1/2 mango, sliced

60 ml (1/4 cup) lime juice

4 tablespoons sweet chilli sauce

Combine the lettuce, mint and coriander and divide between two serving bowls.

Arrange the poached chicken, prawns, avocado and mango over the top.