Please note that these recipes are intended to be used in conjunction with
your Eating Program as ingredient quantities are portions of your program
allowances.
All of the recipes in this category contain or are related to 'Meat'.
Click on the recipe titles below to reveal the recipe. Please feel free to
recommend this to others that you know that are on Cohen's Lifestyle program.
Documents
| Recipe Titles |
| Alfoil Wraps
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Take 2 layers of foil. Spray 1 layer with a light coat of cooking spray. Place your meat, chicken or fish allowance on the foil, and then top with vegetable allowance. Then add any spices you want.
Wrap the foil up and at the end twist the foil together so it looks like a set of horns, this lets the steam come out.
You can cook the wraps on the barbeque, camp fire or in the oven. I have done it in all 3 places. If you are camping out I suggest you cut up the meat into small pieces prior to cooking as this saves trying to cut it up later.
I usually eat directly out of the foil as you get the juices as well, and it is easy to stick to your allowance.
You can even try this with apples, just core them and sprinkle with nutmeg and cinnamon. Wrap them up and cook for about 15 minutes in a camp fire, or you could slice the apple and then cook it on the barbeque.
Delicious!
Source: Julieann (Alexander Heights, Western Australia)
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| Beef and Cabbage "Spaghetti"
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Beef mince (allowance)
Herbs to taste (Garlic, basil, oregano, etc)
Cabbage - shredded (allowance)
Onion and tomato (allowance)
Place beef mince in non-stick frying pan - shouldn't need to spray. Add a sprinkle of garlic, basil and oregano, etc. Then add shredded cabbage (lightly steamed in microwave), a little bit of onion and tomato. It's a great alternative to "spag bog" because the cabbage acts as the pasta. (sort of)
Source: Belinda, Herne Hill. Western Australia
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| Beef Casserole
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Beef allowance cut into small cubes
Onion allowance
Mushroom from vege allowance
Celery from vege allowance
1 cup water
Salt and pepper to taste
Herbs (optional)
Cook in slow oven or about 1hr. I do six casseroles (in separate pots/dishes)at a time and freeze them.
Serve with the balance of your vege allowance.
Source: Kaye McAdam
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| Beef Curry
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Mushrooms, Tomato, Cauliflower & Onion (allowance) cut up into small pieces.
Cubed beef or kangaroo (allowance)
Curry powder, salt and pepper, basil, chives, other herbs and spices to taste.
Spray-on Olive Oil
Two crackers (allowance)
1/2 cup water
Place the crackers, herbs and spices and water in a bowl and allow to sit.
Spray the saucepan with a small amount of oil, then add the cubed beef and cook until brown. Add the vegetables and continue cooking.
Break up the now soggy crackers with a fork and mix with the herbs and water.
Once vegetables are cooked, add the cracker mix, and simmer while it thickens to a curry sauce.
Enjoy!
Source: Sarah
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| Beef or Chicken Soup
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Beef or Chicken allowance
Cauliflour (allowance)
Onion (allowance)
Garlic (to taste)
3 teaspoons of Mustard powder
2 sweetner tabs
Place all ingredients in a pot with water and cook for around 30 mins. I then blend mine up Yum. My fav meal!!
Source: Chris (Kalgoorlie)
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| Crumbed Veal
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2x Paradise Lite Biscuits
Veal (allowance)
Rosemary
Basil
Parsley
Crush the Biscuits into crumbs (best done in grease proof paper with meat mullet) add herbs coat the meat in crumbs serve with your vegetables.
Source: Zita WA
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| Curried Mango Chicken
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| Lightly spray pan with olive oil add chicken mince or strips and sprinkle garlic, curry powder, black pepper. Then add vegetable allowance - I use fresh asparagus, field mushrooms, thinly sliced zucchini and a small amount of chopped spring onions. Then add liquidized mango. Yummy!
Source: Belinda, Herne Hill. Western Australia
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| Mince Chowmein
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Ingredients:
Minced Beef (allowance)
Shredded Cabbage (allowance)
Chopped Onion (allowance)
Chopped Celery (allowance)
Garlic Granules
Curry Powder
Method:
Spray a small pot with oil, then add garlic granules and onion. Stir until onion softens.
Add curry powder to taste (i.e. 1 teaspoon) and stir. Add mince beef, stiring continuously until mince is broken up. Add a small amount of water (approx. 1/4 cup) then add shredded cabbage and chopped celery, then stir until cooked.
Enjoy!
Source: Amazing Adele (Ellenbrook, Western Australia)
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| Risoles
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Lean minced steak (allowance)
2 cracker biscuits
1 Tbs very finely diced onion (from allowance)
good shake dried parsley
good shake garlic powder
salt & pepper to taste
Soak crackers and all seasonings in approx 30ml water. Put mince into a processor, add onion and then the soaked cracker mix. Give it a good mix. Eat with left over weight in veggie allowance remembering that onion needs to be included in weight. Either divide portion in 2 or have one big burger. 1T onion = approx 10g.
Mince meat needs to be minced from a peace of very lean steak. Lightly spray a non stick frying pan and cook Rissoles. It will stick together fine. For a change of flavour omit garlic and use either a pinch of mace or nutmeg.
Source: Carla (Geraldton)
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| Thai beef salad
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Thai Beef Salad
Rump steak (allowance)
Mixed lettuce (allowance)
Tomato (allowance)
Cucumber (allowance)
Red onion - sliced (allowance)
(Celery and capsicum instead of the tomato are also nice)
Dressing
2 tablespoons dark balsamic vinegar
2 tsp sweetener
¼ tsp chilli flakes
1 tablespoon chopped fresh coriander (will need to be included in vegetable allowance) or 1 tsp chopped dried coriander
Grill or fry the steak until done to your likeness (pink in the middle is good for this recipe). Allow steak to cool. Arrange salad on a plate. When steak is cool, slice thinly and arrange over salad. Mix dressing ingredients together and drizzle over steak.
Source: Robyn Isaacson (Canberra)
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| The Classic
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Beef - eye fillet steak
Button Mushrooms - cut in half
Asparagus - whole spears
Olive Oil Spray
You will need a griddle/grill pan (one with grooves). Set pan over high heat. Once hot spray lightly with oil. Place Asapargus spears and mushrooms (your allowance) on pan and cook for 5 minutes gently moving or turning every 2 minutes. Push to side of pan. Place steak (your allowance) in centre of pan. Cook for 2-3 minutes each side (or longer if you want well done).
Place on plate with asapargus and mushrooms and grind some pepper over the top.
Source: Carla (Sydney)
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