Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Banana Bruschetta ሁ
Serves: 2 | Prep time: 10 min | Cooking time: 5 min | 312 Cal per serve

Cinnamon can make anything taste amazing, and this easy brekkie is
super yum!

Ingredients
4 Slices Wholegrain Bread (132g) 2 Medium Banana (202g)
100g Low Fat Cottage Cheese 1 Pinch Ground Cinnamon (0.5g)

Preparation Tips
• Peel and slice the bananas

Method Nutritional Information (per serve*)

1. Toast the bread.

Calories 312 Cal

2. Spread toast with cottage cheese and top with banana. Protein 15.0g

3. Sprinkle with cinnamon and serve. Fat Total 5.1g

Fat Saturated 2.0g

Mish Tips Carbohydrates 47.9g

For a gluten-free version, use a gluten-free bread. Sugars 15.7g

Sodium 451.4mg

Dietary Fibre 5.8g

* This recipe has 2 serves.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Antipasto Pita Pocket ሁ

Serves: 2 | Prep time: 10 min | 307 Cal per serve

We’ve packed antipasto favourites into these tasty pita pockets. Feel free
to replace the eggplant dip with hummus or tzatziki.

Ingredients
2 Slices Wholemeal Pita Bread (136g) 100g Chargrilled Capsicum
2 Tablespoons Eggplant Dip (40g) 40g Canned Artichoke Hearts,
Drained
10g Mixed Salad Leaves
40g Low Fat Feta
1 Medium Carrot (61g)

Preparation Tips
• Grate the carrot Nutritional Information (per serve*)

• Thinly slice the feta

Calories 307 Cal
• Thinly slice the artichoke
Protein 12.8g

Method Fat Total 10.5g

Fat Saturated 4.8g

1. Spread the inside of the pita pockets with the dip.
Carbohydrates 37.0g
2. Divide the salad leaves, carrot, capsicum, feta and artichoke between the
pockets to serve.
Sugars 5.1g

Sodium 847.5mg
Mish Tips
* This recipe has 2 serves.
If you're keen and have time, you can chargrill your own capsicum. Otherwise
you can purchase capsicum already chargrilled - just be mindful of what it's
stored in. If it's in oil, drain and pat really well to remove as much excess oil as
possible. If you don’t, you’ll end up with a very soggy lunch!

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Roast Chicken with Mixed Asian

Vegetables
Serves: 6 | Prep time: 15 min | Cooking time: 60 min | 333 Cal per serve

Roasting a chicken is a great accomplishment. Whether you are a

seasoned or a rookie roaster, this recipe will give you a golden brown
chook with a fraction of the fat you’d get from the takeaway version.

Ingredients
1 Size 17 Raw Whole Chicken 1 Bunch Broccolini (165g)
(1020g)
2 Bunch Bok Choy (300g)
1 Medium Lime (49g)
1g Olive Oil Spray
3 Medium Kaffir Lime Leaves (6g)
1 Teaspoon Sesame Oil (5g)
10 Cloves Garlic (30g)
Nutritional Information (per serve*)
200g Baby Carrot
Calories 333 Cal
Preparation Tips Protein 34.6g

• Cut lime in half Fat Total 19.2g

• Finely shred kaffir lime leaves
Fat Saturated 5.6g
• Halve bok choy lengthwise
Carbohydrates 2.9g

Method Sugars 2.4g

Sodium 139.9mg
1. Preheat oven to 200C. Rinse chicken cavity under cold water. Pat dry inside
and out with paper towel.
* This recipe has 6 serves.
2. Squeeze 1 lime half into cavity and season with freshly ground black pepper.
Place squeezed fruit and half the kaffir lime leaf inside cavity. Fold wings under
the body and tie legs together with kitchen string.

3. Place chicken on a rack in a large roasting pan and surround with garlic cloves.
Lightly spray with olive oil spray. Season with pepper and sprinkle with
remaining kaffir lime leaf.

4. Roast, basting regularly with pan juices, for 50 minutes.

5. Squeeze juice from remaining lime half over chicken. Roast for a further 10
minutes or until juices run clear when a skewer is inserted into thickest part of
the thigh. Set chicken aside, loosely covered with foil, for 5 minutes before
carving.

6. Meanwhile, steam vegetables, in 2 batches, in a large steamer set over a

saucepan of simmering water for 2-3 minutes or until just tender. Season with
pepper and toss with sesame oil.

7. Serve roast chicken with Asian vegetables.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Mish Tips

I like to carve the entire chicken and use the carcass to make chicken stock.
That way you have ready-to-eat leftover chicken and delicious stock for your
soups.

To make chicken stock, place carcass in a large pot of water with roughly
chopped vegetables (such as carrots, celery, onion, herbs, garlic). Season with
freshly ground black pepper. Simmer over medium heat for 1-2hrs then drain
stock and freeze.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Herbal Tea ሁ
Serves: 2 | Prep time: 1 min | Cooking time: 5 min

Kick up your feet and take five minutes out of your day to enjoy a warm
mug of herbal tea.

Method
1. Fill kettle with water and set to boil.

2. Meanwhile, place herbal tea bag in a mug or tea leaves into a pot.

3. Once kettle is boiled, pour water over tea. Allow to brew until the desired
strength.

4. Relax and enjoy!

Mish Tips Nutritional Information (per serve*)

Calories 0 Cal
There is a huge range of herbal teas on the market and the health benefits can
be extensive. Why not try... Protein 0.0g

Peppermint tea to help treat an upset stomach. Fat Total 0.0g

Fat Saturated 0.0g

Green tea to get an antioxidant boost.
Carbohydrates 0.0g
Flower based teas such as chamomile to help you unwind and relax.
Sugars 0.0g

Sodium 0.0mg

Dietary Fibre 0.0g

* This recipe has 2 serves.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Porridge with Cinnamon Apple ሁ

Serves: 2 | Prep time: 5 min | Cooking time: 10 min | 302 Cal per serve

When the weather cools down, nothing beats porridge to warm you
from the inside. This is my slightly ‘fancy’ take on porridge – enjoy!

Ingredients
140g Rolled Oats 1 Pinches Ground Cinnamon (0.5g)
1 Medium Red Apple (140g)

Preparation Tips
• Leave the skin on the apple and grate it

Method Nutritional Information (per serve*)

1. Place 1 part oats to 2 parts water in a saucepan over high heat. Bring to the
Calories 302 Cal
boil.
Protein 7.9g
2. Reduce heat to low and cook, stirring occasionally, for 5 minutes.
Fat Total 6.3g
3. Divide porridge between bowls and top with apple. Sprinkle with cinnamon to
Fat Saturated 2.3g
serve.
Carbohydrates 49.2g
Mish Tips Sugars 8.2g

Sodium 5.7mg
Out of all my breakfasts, porridge seems to be the one that fills me up the
longest, especially considering its calorie content. If you are someone who
Dietary Fibre 8.4g
gets the munchies in the first half of the day, try having porridge for
breakfast. * This recipe has 2 serves.

Add some finely grated orange or lemon rind to the grated apple for variation.
You will need about 1/2 a teaspoon.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Chicken, Zucchini & Ricotta

Pocket
Serves: 2 | Prep time: 10 min | Cooking time: 15 min | 302 Cal per serve

I call these my little pockets of goodness. They’re great for picnics or

packed lunches. You just have to be a bit organised and cook the
chicken and vegies the night before.

Ingredients
1 Medium Zucchini (101g) 2 Slices Wholemeal Pita Bread (136g)
1 Handfuls Rocket (40g) 60g Reduced Fat Ricotta
1g Olive Oil Spray 100g Cooked Lean Chicken Breast

Preparation Tips Nutritional Information (per serve*)

• Thinly slice zucchini lengthwise Calories 302 Cal

• Thinly slice chicken
Protein 24.7g

Fat Total 6.1g

Method
Fat Saturated 2.5g
1. Lightly spray zucchini with olive oil spray. Cook in a non-stick frying pan or
pre-heated chargrill pan over medium-high heat until lightly browned and Carbohydrates 34.2g
tender.
Sugars 3.8g
2. Cut each pita bread in half, then pull apart to create a pocket. Spread ricotta
over inside of each pocket. Sodium 408.0mg

3. Fill pockets with zucchini, chicken and rocket leaves. Season with freshly * This recipe has 2 serves.
ground black pepper to serve.

Mish Tips

You can replace the ricotta with hummus, soft feta or cottage cheese for
some variety. Watch your calories and adjust quantities accordingly.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online.
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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Cajun Fish Stew

Serves: 2 | Prep time: 15 min | Cooking time: 30 min | 295 Cal per serve

Thanks to member Fino for this spicy fish stew. It is a great way to enjoy
fresh fish during the cooler months.

Ingredients
1g Olive Oil Spray 3 Medium Tomato (501g)
1 Medium Onion (89g) 2g Fresh Parsley
2 Cloves Garlic (6g) 2 Teaspoons Cajun Spice (3g)
1 Medium Carrot (61g) 1 Cups Liquid Vegetable Stock
(250g)
3 Medium Celery Stalk (120g)
500g White Fish Fillet, Raw
1/2 Medium Green Capsicum (45g)

Nutritional Information (per serve*)

Preparation Tips
Calories 295 Cal
• Roughly chop onion
• Finely chop garlic Protein 44.4g

• Thinly slice carrot Fat Total 6.4g

• Roughly chop capsicum and tomatoes
Fat Saturated 1.7g
• Cut fish into 2cm cubes
Carbohydrates 12.2g
• Roughly chop parsley
Sugars 10.8g
Method Sodium 611.7mg

1. Spray a large, deep frying pan with olive oil spray then heat over medium-high * This recipe has 2 serves.
heat. Add onion and garlic, and cook, stirring often, for 2-3 minutes or until
soft.

2. Add carrot, celery and capsicum to pan, and cook, stirring occasionally, for 3
minutes. Add cajun spice and stir to coat. Cook for 1 minute. Add tomatoes and
stock and bring to a simmer. Cover and simmer for 10 minutes.

3. Add fish to pan and simmer, uncovered, for 10 minutes.

4. Season with freshly ground black pepper. Divide between bowls and sprinkle
with parsley to serve.

Mish Tips

John Dory or basa fish fillet are great for this recipe, but take your pick
according to your preference and what’s on sale.

Member recipes submitted to 12WBT must tick all the boxes in terms of
health, nutrition, calories and taste.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online.
This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Baked Beans & Spinach on Toast

ሁ
Serves: 2 | Prep time: 5 min | Cooking time: 5 min | 270 Cal per serve

Baked beans are really good for you and will keep you feeling fuller for
longer. A great way to start the day.

Ingredients
1 X 420g Can Baked Beans (420g) 1 Handfuls Baby Spinach (40g)
2 Slices Wholegrain Bread (66g)

Method
1. Place the baked beans in a small saucepan over medium heat. Cook, stirring
occasionally, for 2 minutes or until heated through. (Alternatively heat in a Nutritional Information (per serve*)
microwave-safe bowl in the microwave.)

2. Toast the bread.

Calories 270 Cal

3. Place toast on plates, then top with baked beans and spinach leaves. Season Protein 13.8g
with freshly ground black pepper to serve.
Fat Total 1.7g

Fat Saturated 0.2g

Mish Tips
Carbohydrates 38.0g
For extra convenience, look for pre-packed baby spinach leaves that have
Sugars 8.2g
already been washed.
Sodium 613.2mg

Dietary Fibre 13.0g

* This recipe has 2 serves.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online.
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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Spiced Lamb Meatballs with

Tabouli
Serves: 2 | Prep time: 20 min | Cooking time: 25 min | 335 Cal per
serve

Quinoa is a great gluten-free substitute to cracked wheat. This tabouli

recipe with yummy spiced meatballs is from member Keelius.

Ingredients
1/2 Cups Quinoa, Raw (70g) 1 Bunchs Fresh Parsley (10g)
200g Lamb Mince, Raw 1/2 Cups Fresh Mint (16g)
2 Cloves Garlic (6g) 1/2 Teaspoons Allspice (1g)
2 Medium Tomato (334g) 1 Teaspoons Cumin (1g)
1 Medium Lebanese Cucumber (97g) 1 Medium Lemon (99g) Nutritional Information (per serve*)

Calories 335 Cal

Preparation Tips
Protein 27.9g
• Crush garlic
Fat Total 9.6g
• Finely chop tomato and cucumber
• Roughly chop parsley and mint Fat Saturated 2.6g
• Finely grate lemon rind, then juice Carbohydrates 29.6g

Sugars 6.1g
Method
Sodium 94.5mg
1. Cook quinoa following packet directions. Rinse under cold water through a fine
sieve and transfer to a bowl. Place in the fridge to cool. * This recipe has 2 serves.

2. Place mince, garlic and spices in a bowl. Season with freshly ground black
pepper and stir until well combined. Roll teaspoonfuls of mixture into balls.

3. Heat a large non-stick frying pan over medium heat. Add meatballs to pan and
cook, shaking pan often to evenly brown each side, for 3-4 minutes or until
cooked through.

4. Meanwhile, add tomato, cucumber, parsley, mint, lemon rind and juice to
quinoa. Stir until well combined.

5. Divide tabouli between plates and top with meatballs. Serve with lemon
wedges.

Mish Tips

You may want to experiment with the spice mix. Add a pinch of dried chilli
flakes if you like a bit of heat.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

To ensure your lamb is really lean, buy lamb steaks and finely chop them in
the food processor. Alternatively, ask your butcher to mince them for you.

Member recipes submitted to 12WBT must tick all the boxes in terms of
health, nutrition, calories and taste.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online.
This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Beef with Creamy Mustard &

Mushroom Sauce
Serves: 2 | Prep time: 10 min | Cooking time: 15 min | 283 Cal per serve

The creamy mustard and mushroom sauce makes this healthy dish taste
decadently delicious!

Ingredients
250g Lean Rump Steak 100g Snowpeas
1g Olive Oil Spray 60g Light Cooking Cream
250g Mushrooms 3 Teaspoons Dijon Mustard (15g)
100g Green Beans 1 Pinch Stock Powder (1g)

Preparation Tips Nutritional Information (per serve*)

• Trim any fat from steaks

Calories 283 Cal
• Halve mushrooms Protein 33.6g
• Trim beans and snow peas
Fat Total 11.1g

Fat Saturated 4.9g

Method
Carbohydrates 8.4g
1. Season steaks with pepper. Spray a large non-stick frying pan with oil and heat
over medium-high heat. Add steaks and cook for 3-4 minutes each side for Sugars 3.2g
medium or until cooked to your liking. Place on a plate and cover with foil. Set
aside for 5 minutes to rest. Sodium 401.6mg

2. Remove pan from heat and spray with oil, then return to medium-high heat. * This recipe has 2 serves.
Add mushrooms and cook, stirring often, for 2-3 minutes or until tender. Add
cream, mustard and a pinch of stock powder. Cook, stirring, for 30 seconds or
until smooth. Remove from heat and season with pepper.

3. Meanwhile, cook beans and peas in a saucepan of boiling water or in a steamer

set over a saucepan of simmering water for 2 minutes or until tender.

4. Divide steaks, mushrooms, beans and peas between serving dishes. Top with
mushroom sauce to serve.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Falafel, Hummus & Cucumber

Salad Box ሁ
Serves: 2 | Prep time: 10 min | 316 Cal per serve

A tasty, yet fuss-free lunch!

Ingredients
1 Medium Lebanese Cucumber (97g) 2 Small Wholemeal Pita Bread (134g)
1/2 Punnets Cherry Tomatoes (125g) 6 Medium Falafel (90g)
1/2 Bunches Fresh Parsley (20g) 50g Hummus
1 Tablespoons Lemon Juice (20g)

Preparation Tips Nutritional Information (per serve*)

• Halve the cherry tomatoes Calories 316 Cal

• Trim and dice the cucumber
Protein 10.6g
• Tear leaves from the parsley
Fat Total 10.0g
Method Fat Saturated 0.7g

1. Combine cucumber, tomatoes, parsley and lemon juice in a bowl. Season with Carbohydrates 41.3g
freshly ground black pepper.
Sugars 9.8g
2. Cut pita bread into triangles. Warm falafels according to packet instructions.
Sodium 616.0mg
3. Serve falafels with cucumber salad, pita bread and hummus.
* This recipe has 2 serves.

Mish Tips

The cucumber salad can be made in the morning or the night before.
Transport the salad in a airtight container. Wrap the bread in plastic wrap to
keep fresh and put the hummus in a small sauce container. Transport to work
and keep in the fridge until ready to serve.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Seafood Laksa
Serves: 2 | Prep time: 15 min | Cooking time: 15 min | 313 Cal per serve

Even reduced-fat coconut milk has a lot of fat and calories. That's why
coconut flavoured evaporated milk is a fantastic alternative. You won't
be able to tell the difference in this satisfying laksa.

Ingredients
1g Olive Oil Spray 6 Medium Raw Mussels (96g)
1 Tablespoon Laksa Paste (20g) 100g Green Beans
200g Light Coconut Flavoured 2 Tablespoons Mint (8g)
Evaporated Milk
100g Bean Shoot
2 Cups Chicken Stock (500g)
40g Vermicelli Rice Noodles
1 Stalk Lemongrass (10g)
49g Lime
80g White Fish Fillet, Raw Nutritional Information (per serve*)

Calories 313 Cal

Preparation Tips
Protein 25.5g
• Halve lemongrass lengthwise
• Cut fish into 3cm pieces Fat Total 5.2g

• Cut lime into wedges Fat Saturated 1.7g

Carbohydrates 37.8g
Method
Sugars 15.6g
1. Spray a saucepan with olive oil spray, then heat over medium heat. Add paste
Sodium 1511.7mg
and cook, stirring, for 1 minute.
* This recipe has 2 serves.
2. Add evaporated milk, stock and lemongrass to pan. Bring to a simmer, then
reduce heat to medium-low. Simmer gently for 10 minutes.

3. Add fish, mussels and beans to pan. Cover and simmer for 4 minutes.

4. Meanwhile, cook noodles following packet directions.

5. Remove lemongrass from laksa and discard any unopened mussels.

6. Divide noodles and laksa between bowls. Top with mint and beans shoots.
Serve with lime wedges.

Mish Tips

Lemongrass is widely used in South East Asian cooking. Trim green end of the
stalk and use the pale lower end. You will find it wherever fresh herbs are sold.
If it isn’t available, use a little lemongrass paste instead.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Egg with Avocado & Tomato

Toast ሁ
Serves: 2 | Prep time: 10 min | Cooking time: 5 min | 245 Cal per serve

This brekkie is like a traditional bruschetta, just with the added bonus of
a gooey boiled egg!

Ingredients
2 Medium Egg (100g) 1 Medium Tomato (167g)
2 Slices Wholegrain Bread (66g) 1/4 Cups Fresh Basil (7g)
1/2 Medium Avocado (80g)

Preparation Tips
Nutritional Information (per serve*)
• Thickly slice the tomato
Calories 245 Cal
Method Protein 11.0g

1. Bring a small saucepan of water to the boil over high heat. Gently lower the Fat Total 14.6g
eggs into the boiling water. Cook for 4 minutes for a soft-boiled egg or longer
Fat Saturated 3.4g
until cooked to your liking.
Carbohydrates 16.0g
2. Toast the bread. Spread toast with avocado, then top with tomato and basil.
Sugars 3.2g
3. Season with freshly ground black pepper and serve with eggs.
Sodium 232.2mg
Mish Tips Dietary Fibre 3.9g

* This recipe has 2 serves.

If you like your egg with the yolk and white perfectly set, cook for 9 minutes.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Scrambled Eggs with Asparagus &

Garlic Mushrooms ሁ
Serves: 2 | Prep time: 10 min | Cooking time: 10 min | 305 Cal per serve

When you’ve had a great week of exercise and eating, nothing beats a
well deserved cooked breakfast, especially if someone else makes it for
you!

Ingredients
1g Olive Oil Spray 2 Tablespoons Fresh Parsley (11g)
150g Asparagus 2 Medium Egg (100g)
150g Mushrooms 3 Tablespoons Reduced Fat Ricotta
(60g)
1 Cloves Garlic (3g)
4 Slices Wholegrain Bread (132g)
Nutritional Information (per serve*)

Preparation Tips Calories 305 Cal

• Halve the mushrooms Protein 19.8g

• Trim the asparagus Fat Total 10.4g

• Crush the garlic
Fat Saturated 3.4g
• Finely chop the parsley
Carbohydrates 29.3g
• Toast the bread
Sugars 3.9g
Method Sodium 446.2mg

1. Spray a large non-stick frying pan with olive oil spray and heat over medium- Dietary Fibre 6.6g
high heat.
* This recipe has 2 serves.
2. Add asparagus and cook, turning occasionally, for 2-3 minutes or until bright
green and tender. Transfer to a plate and cover with foil.

3. Spray pan with olive oil spray again, then add mushrooms and garlic. Cook,
stirring, for 2-3 minutes or until mushrooms are tender. Stir in parsley. Transfer
to plate with the asparagus and cover with foil.

4. Meanwhile, wipe frying pan clean with paper towel, then lightly spray with olive
oil spray. Heat over medium heat.

5. Crack eggs into a bowl, then lightly beat with a fork. Add eggs to pan and cook,
stirring occasionally, for 1-2 minutes or until just starting to set. Remove from
heat and stir in ricotta.

6. Divide toast, mushrooms and asparagus between plates. Top with the
scrambled eggs and season with freshly ground black pepper to serve.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Beef Fajita with Capsicum & Red

Onion
Serves: 2 | Prep time: 10 min | Cooking time: 10 min | 244 Cal per serve

Mexican food is notoriously high in fat and calories. We've made-over

this fancy fajita however, so it makes the perfect Friday night fare!

Ingredients
1g Olive Oil Spray 1/4 Cups Fresh Coriander (4g)
1 Medium Red Capsicum (92g) 1/2 Teaspoons Mexican Spice (1g)
1 Medium Red Onion (89g) 300g Beef Rump Steak, Raw
2 Cloves Garlic (6g) 2 Pieces Tortilla Wraps (51g)
1 Handfuls Mixed Salad Leaves (40g) 1/2 Cups Low Fat Natural Yoghurt
(65g) Nutritional Information (per serve*)

Calories 244 Cal

Preparation Tips
Protein 35.8g
• Halve, then thinly slice capsicum and onion
Fat Total 12.8g
• Crush garlic
Fat Saturated 2.5g
Method Carbohydrates 17.7g

1. Spray a large non-stick frying pan with olive oil spray then heat over medium- Sugars 7.1g
high heat. Add capsicum, onion, garlic and Mexican spice to pan. Stir-fry for 3-
4 minutes or until fragrant and onion is slightly golden. Transfer to a plate and Sodium 152.3mg
cover with foil to keep warm.
* This recipe has 2 serves.
2. Spray steak with olive oil spray and season with freshly ground black pepper.
Return frying pan to medium-high heat. Add steak and cook for 2-3 minutes
each side for medium or until cooked to your liking. Set aside for 2 minutes to
rest. Cut into slices.

3. Place wraps on plates and top with salad leaves, capsicum mixture, beef slices,
yoghurt and coriander. Wrap to enclose and serve.

Mish Tips

Natural yoghurt makes a great replacement for sour cream.

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 Round 2, 2013 PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan Amy Michaels

Chargrilled Vegetable &

Couscous Salad ሁ
Serves: 2 | Prep time: 15 min | Cooking time: 10 min | 272 Cal per serve

Who doesn't love a couscous salad? This one is super tasty as we've
added chargrilled vegies and feta.

Ingredients
1/2 Cups Couscous (89g) 1g Olive Oil Spray
1 Medium Eggplant (235g) 40g Low Fat Feta
1 Medium Red Capsicum (92g) 1 1/2 Tablespoons Lemon Juice
(30g)
1/4 Cups Fresh Parsley (10g)
1 Teaspoons Honey (7g)
1 Handfuls Baby Spinach (40g)
1/2 Teaspoons Cumin (2g) Nutritional Information (per serve*)

Calories 272 Cal

Preparation Tips
Protein 13.2g
• Cut eggplant into 1cm-thick slices
Fat Total 4.5g
• Cut capsicum into 3cm-wide strips
• Crumble feta Fat Saturated 3.9g

Carbohydrates 41.3g
Method
Sugars 8.2g
1. Cook couscous according to packet directions. Using a fork, fluff up and
Sodium 252.6mg
separate grains. Set aside.
Dietary Fibre 6.8g
2. Preheat a barbecue or chargrill pan to high heat. Lightly spray eggplant and
capsicum with olive oil spray. Grill for 2-3 minutes each side or until lightly * This recipe has 2 serves.
charred and tender. Remove and slice into thin strips.

3. Add eggplant, capsicum, parsley, feta and spinach to couscous and toss to
combine.

4. Whisk juice, honey and cumin in a small bowl. Pour dressing over couscous
and toss to combine. Season with freshly ground black pepper to serve.

Mish Tips

Serve with a lemon or lime wedge if desired.

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