Contents

HORS D’ OEUVERS
Chicken soup 4
Asparagus and chicken soup 4
FISH DISHES
Calamari 5
Fish Barbecue 5
Baked fish 5
Fish in spinach 5
Fish Schnitzel 6
Fish stir fry 6
CHICKEN DISHES
Chicken Schnitzel 7
Chicken Licken Cooking 7
Chicken Stir Fry 7
Curry Chicken Kebabs 8
Curry Chicken Stew 8
RED MEAT DISHES
Beef Barbecue 9
Curry Beef Kebabs 9
Beef Schnitzel 10
Steak Stir Fry 10
PIZZA 10
EGG A LA CARTE
Poached eggs 11
Scrambled eggs 11
Omlette 11
STUFFED VEGETABLES
Stuffed Mushrooms 12
Stuffed Green Pepper 12
Stuffed Tomato 12
Stuffed Baby Marrow 13
Spinach Feta Treat 13
Cold Dishes
Old-fashioned cucumber snacks 14
Greek Diet Salad 14
Chicken Salad 14
Tuna Salad 15
DESSERT
Baked Apple 16
Green Melon Sorbet 16
Apple and Paw Paw fruit salad 16
Kiwi Bowl 16
BEVERAGES
Colourful Nectarine Punch 17
Fruit Punch 17
 HORS D’ OEUVRES

CHICKEN SOUP

300ml Water Chicken (allowance)

Cauliflower (allowance) Tomato (allowance)
Onion (allowance) Parsley (allowance)
Celery (allowance) Mushrooms (allowance)
Salt & Pepper to taste 2x Snack Bread

Method:

Chop chicken finely. Place chicken in a pot and cook in water, over low
heat for 20 minutes, with the lid on. Grate cauliflower with coarse grater.
Dice onion, tomato, celery, parsley (fine) and mushrooms to taste.
Combine all vegetables and add to cooked chicken. Stir properly and cook
for a further 20 minutes over slow heat. Stir regularly. Season with salt
and pepper to taste. Serve with snack bread.

ASPARAGUS AND CHICKEN SOUP

250ml Water or water from Tin of asparagus Chicken (allowance)

Parsley (allowance) Onion (allowance)
2x Snack Bread or Provitas (allowance) Salt and Pepper to taste
Asparagus (fresh and pre-cooked or tinned)(allowance)

Method:

Chop chicken finely. Place chicken in lidded saucer and cook in water over
heat for 20 minutes. Dice onions and parsley to taste. Combine all
vegetables, including the asparagus (cut to bite size) and add to cooked
chicken. Stir and cook for a further 20 minutes over slow heat. Liquidise the
soup and season with salt and pepper. Serve with snack bread and Provitas
(you may cook more than 1 portion soup at a time and freeze the other
portion for later use.).
 FISH DISHES

CALAMARI

Calamari (allowance) Season with origanum or

Tomato (allowance) Basil or
Onion (allowance) Garlic or
Celery (allowance) or Curry, vinegar and
Green Pepper (allowance) sweetener or
Parsley Curry, vinegar, sweetener
and Garlic

Method:
Cook vegetables over low heat to retain water. When cooked, add
Calamari and simmer for 5-8 minutes. Season with origanum or basil or
garlic or curry, vinegar and sweetener or curry, vinegar, sweetener and
garlic. Serve immediately.

FISH BARBECUE

Fish (allowance) Onions (allowance)

Mushrooms (allowance) 1 Tablespoon vinegar
½ Teaspoon Mustard Powder Salt and black pepper to taste
Mixed herbs to taste Tin foil

Method:
Dice mushrooms to taste. Cut foil size to cover fish easily. Place fish on foil
and rub mustard powder and mixed herbs on fish. Cover fish with
mushrooms and sprinkle vinegar on fish. Season fish with salt and pepper
to taste. Carefully fold tin foil around fish without disturbing the contents.
Barbecue fish on outside barbecue, or in an oven at 180°C for 20 minutes,
or in the microwave oven on high for ±8 minutes. Serve in open foil with
crisp salad.

BAKED FISH

1 Cooking bag fish (allowance)

1 teaspoon mustard powder 1 tablespoon vinegar
1 sweetener Salt and Pepper to taste
1 pinch of Thyme

Method:
Place the portion of fish in the cooking bag. Mix the mustard powder,
sweetener, thyme, vinegar, salt and pepper, pour over fish in the cooking
bag. Bake fish in oven or microwave. The uncooked fish with mixture can
be prepared well in advance and stored in a freezer till cooking is required.
 FISH IN SPINACH

Fish (allowance) 1 teaspoon Mustard Powder

Salt and Pepper to taste Pinch of Thyme
Garlic Seasoning to taste Spinach (allowance)
Tomato (allowance) Onion (allowance)

Method:
Bring whole spinach leaves to the boil. Mix salt & pepper, garlic seasoning,
mustard powder and thyme. Season fish portion with mixture. Cut tomato
and onion. Lay spinach leafs on wooden board and place fish on top. Fold
spinach over fish and roll into parcels. Place rolled parcels in baking pan
and cover with tomato and onion. Cover with lid and let simmer for 20
minutes on a stove. Serve immediately

FISH SCHNITZEL

Fish (allowance) 2x Snack bread

Seasoning to taste Vegetables (allowance)
Salad (allowance)

Method:
Crush snack bread and pat onto the fish. Cover and place fish in the fridge
for 20minutes. Sprinkle seasoning over fish. Spray frying pan with SPRAY-
n-COOK. Fry fish in pan, 2 minutes on each side. Pat remainder of crushed
snack bread onto fish and then bake in a pre-heated oven at 180°C for 10
minutes. Serve with vegetables or salad.

FISH STIR FRY

Fish (allowance) Onion (allowance)

Tomato (allowance) Baby marrow (allowance)
Mushrooms (allowance) Cauliflower (allowance)
Cabbage (allowance)

Method:
Prepare the vegetables and mix in combined portions as allowed. Store
excess portions in freezer for later use. Cut fish into bite sizes. Heat non-
stick pan, spray with Spray-n-Cook. Stir-fry the vegetables for a few
minutes. Add fish and stir fry till done. Season to taste.
 CHICKEN DISHES

CHICKEN SCHNITZEL

Chicken (allowance) 2x Snack bread

Seasoning to taste Vegetables (allowance)
Salad (allowance)

Method:
Crush snack bread and pat onto the chicken. Cover and place chicken in
the fridge for 20minutes. Sprinkle seasoning over chicken. Spray frying pan
with SPRAY-n-COOK. Fry chicken in pan, 2 minutes on each side. Pat
remainder of crushed snack bread onto Chicken and then bake in a pre
heated oven at 180°C for 10 minutes. Serve with vegetables or salad.

CHICKEN LICKIN COOKING

1x Cooking bag Chicken (allowance)

1x Teaspoons curry powder 1x Teaspoons Vinegar
Sweetener Salt and pepper
Pinch of Thyme

Method:
Mix curry powder, vinegar, sweetener, salt and pepper and thyme. Place
chicken in cooking bag. Pour the mixture over chicken. Bake chicken in
oven or microwave oven. The uncooked chicken with mixture can be
prepared well in advance and stored in a freezer until cooking is required

CHICKEN STIR FRY

Chicken (allowance) Onion (allowance)

Tomato (allowance) Baby marrow (allowance)
Mushrooms (allowance) Cauliflower (allowance)
Cabbage (allowance)

Method:
Prepare the vegetables and mix in combined portions as allowed. Store
excess portions in freezer for later use. Cut chicken into bite sizes. Heat
non-stick pan, spray with Spray-n-Cook. Stir-fry the vegetables for a few
minutes. Add chicken and stir fry till done. Season to taste.
 CURRY CHICKEN KEBABS

Chicken (allowance) 200ml Vinegar

1-teaspoon curry powder Sweetener
Herbs to taste Cauliflower (allowance)
Baby marrow cubes (allowance) Mushrooms (allowance)
Onion rings (allowance) Apple (allowance)
Cocktail Tomatoes (allowance) Peaches (allowance)
Mango (allowances)

Method:

Pre-pare enough chicken and vegetables for 2 or 3 meals. Cut chicken into
bite sizes. Mix curry powder with vinegar, sweetener and herbs. Add
vegetables / fruit to taste. Cover chicken with mixture and store for 48
hours in refrigerator. Thread the chicken and vegetables / fruit alternatively
on skewers. Grill kebabs or barbecue for 6 to 8 minutes, turning once or
until the chicken is cooked.

CURRED CHICKEN STEW

Chicken (allowance) Tomato (allowance

Onion (allowance) Baby Marrow (allowance
1 teaspoon curry powder seasoning to taste
Sweetener to taste 1 bay leaf
Cloves

Method:

Slice vegetables to required sizes. Heat a non-stick pan, spray with Spray-
n-Cook. Brown chicken in frying pan. Add vegetables to chicken. Add curry
powder, sweetener, bay leaf, cloves and seasoning and stir. Cook at a low
temperature for 30 minutes or until chicken is cooked. Serve immediately.
 RED MEAT DISHES

BEEF BARBECUE

Steak (allowance) Onions (allowance)

Mushrooms (allowance) 10ml Lemon Juice
½Teaspoon Curry Powder Salt and pepper to taste
Mixed Herbs Tin Foil

Method:
Dice mushrooms to required sizes. Cut foil to cover steak easily. Place steak
on foil and rub mustard powder and herbs into the steak. Cover steak with
mushrooms and sprinkle lemon juice on the steak. Season the steak with
salt and pepper to taste. Carefully fold the tin foil around the steak without
disturbing the contents. Barbecue steak on the outside barbecue, or in an
oven at 180°C for 20 minutes or in a microwave oven on high for ± 8
minutes. Serve in the opened foil. With salad.

CURRY BEEF KEBABS

Beef (allowance) 1-teaspoon curry powder

200ml Vinegar Sweetener
Cocktail Tomatoes (allowance) Cauliflower (allowance)
Baby marrow cubes (allowance) Mushrooms (allowance)
Onion rings (allowance) Herbs to taste
Apple (allowance) Peaches (allowance)
Mango (allowances)

Method:
Pre pare enough beef and vegetables for 2 or 3 meals. Cut beef in bite size
pieces. Mix curry powder with vinegar, sweetener and herbs. Add
vegetables/ fruit to taste. Cover beef with mixture and store for 48 hours in
refrigerator. Thread the beef and vegetables / fruit alternatively on a
skewer. Grill kebabs or barbecue for 6- 8 minutes, turning once or until the
meat is cooked.

BEEF SHNITZEL

Beef (allowance) 2x Snack bread

Seasoning to taste Vegetables (allowance)
Salad (allowance)

Method:
Crush snack bread and pat onto the beef portion. Cover and place meat in
the fridge for 20minutes. Sprinkle seasoning over beef. Spray frying pan
with SPRAY-n-COOK. Fry beef in pan, 2 minutes on each side. Pat
remainder of crushed snack bread onto meat and then bake in a pre-
heated oven at 180°C for 10 minutes. Serve with vegetables or salad
 STEAK STIR FRY

Steak (allowance) Onion (allowance)

Tomato (allowance) Baby marrow (allowance)
Mushrooms (allowance) Cauliflower (allowance)
Cabbage (allowance)

Method:
Prepare the vegetables and mix in combined portions as allowed. Store
excess portions in freezer for later use. Cut steak into bite sizes. Heat non-
stick frying pan, spray wit Spray-n-Cook. Stir-fry the vegetables for a few
minutes. Add steak and stir-fry till done. Season to taste.
 PIZZA

Snack bread (allowance) Tomato (allowance)

Onion (allowance) Green Pepper (allowance)
Baby Marrow (allowance) Mushrooms (allowance)
Mozzarella Cheese or Ricotta Cheese

Method:
Heat a non-stick frying pan, spray with Spray-n-Cook. Stir-fry the
vegetables for a few minutes. Spread vegetables on the snack bread and
cover with cheese. Microwave the snack bread for 30 seconds or until the
cheese is melted. Alternatively, grill the snack bread in the oven until the
cheese has melted. Serve immediately.
 EGG A LA CARTE

POACHED EGGS

1x Eggs 1 Teaspoon Vinegar

Boiled Tomato (allowance) Provitas (allowance) or snack
Bread (allowance)

Method:
In a frying pan, boil sufficient water to cover the egg, remove the frying pan
from the heat, and add the vinegar to the water. Break the egg into the
water and cover with a lid and allow it to stand for ±4 minutes (for a soft
poached egg) or longer to taste. Serve immediately with pre-boiled tomato
(allowance) and Provitas or snack bread (allowance).

SCRAMBLED EGGS

1x Eggs Salt and Pepper to taste

Boiled Tomato (allowance) Provitas / Snack bread
(allowance)
Method:
Heat a non-stick frying pan, spray with Spray-n-Cook. Beat egg with salt
and pepper, pour into the frying pan. Stir egg until cooked. Serve
immediately with pre-boiled tomatoes, Provitas or snack bread

OMELETTE

1x Egg Salt and pepper to taste

Vegetables

Method:
Heat a non-stick pan, spray with Spray-n-Cook. Add ½ eggshell of water to
egg and beat egg with salt and pepper till the mixture is stiff. Pour the egg
mixture into frying pan and fry until edges of the egg mixture pulls away
from the side of the pan. Remove Omelette and place under a hot grill until
the Omelette puffs up.
 STUFFED VEGETABLE DISHES

STUFFED MUSHROOMS

Large black mushrooms (allowance) 2 teaspoons of crushed Garlic

Ricotta or mozzarella cheese (allowance) origanum or Egg (allowance)
Snack bread / Provitas (allowance)

Method:
Place mushrooms in a cooking bowl. Remove stems from the mushrooms,
cut and mix with the garlic. Fill the mushrooms with the garlic mixture,
grate cheese over the mushrooms and sprinkle with origanum herbs. Bake
mushrooms in pre- heated oven for ±15 minutes till cheese is melted. If
egg is used, break the egg on the filled mushrooms, season and put the
mushrooms under the grill until the egg is stabilized. Serve immediately.

STUFFED GREEN PEPPER

Green pepper (allowance) Steak (allowance)

Salt and pepper to taste Herbs to taste
1x Snack bread

Method:
Remove the pips of the green pepper. Mince the steak and season to taste.
Place green pepper shell in the oven dish and stuff it with the steak. Crumb
the snack bread on the top of the stuffed pepper. Pre-heat the oven to
180°C and bake for 30 minutes. If a microwave is used cook the green
pepper for ±8 minutes. Serve immediately.

STUFFED TOMATO

Tomato Half (allowance) Steak (allowance)

Salt and pepper to taste Herbs to taste
1x snack bread

Method:
Remove the pips of the tomato half. Mince the steak and season steak to
taste. Place the tomato shell in an oven dish and stuff it with steak. Crumb
the snack bread on top of stuffed tomato. Pre-heat oven to 180°C and
bake tomato for 30 minutes. Or you can use a microwave oven and cook it
for ± 8 minutes on high.
 STUFFED BABY MARROW

Baby marrow (allowance) Steak (allowance)

Salt and Pepper to taste Herbs to taste
1x Snack bread

Method:
Remove the pips of the baby marrow. Mince the steak and season to taste.
Place the baby marrow shell in an oven dish and stuff it with the steak. Pre-
heat the oven to 180°C and bake the marrow for ±30 minutes. If a
microwave oven is used cook on high for ± 8 minutes. Serve immediately.

SPINACH FETA TREAT

Spinach (allowance) Onion (allowance)

Salt and Pepper to taste Feta Cheese (allowance)
2x Snack bread 125ml Water

Method:
Cook spinach and onion in the water until cooked. Flavour with salt and
black pepper. Stir Feta cheese into spinach and onion until fully melted.
Stack the spinach and onion on snack bread and serve immediately.
 COLD DISHES

OLD FASHIONED CUCUMBER SNACKS

Cottage cheese (allowance) Provitas (allowance)

Salt and pepper to taste
Cucumber (vegetable allowance)

Method:
Dice cucumber to required sizes. Pile cottage cheese neatly on Provitas.
Season with salt and pepper to taste. Decorate Provitas sandwiches with
diced cucumber and serve.

GREEK DIET SALAD

Lettuce (allowance) Tomato (allowance)

Onion (allowance) Cucumber (allowance)
Celery (allowance) Feta Cheese (allowance)
50 ml Vinegar 50ml Water
Mixed herbs to taste (for salad) 1x Sweetener
Salt and Pepper to taste

Method:
Dice vegetables to taste in bite-sized pieces. Spread the lettuce on dinner
plate for decoration; decorate onion, tomato, cucumber and celery on the
top of the lettuce. Dice the Feta cheese in small squares and decorate the
salad. Mix the vinegar, water, sweetener and herbs for salad dressing mix
well and pour over the salad. Feta cheese can be replaced with any of the
other prescribed cheeses.

CHICKEN SALAD

Chicken (allowance) Lettuce (allowance)

Tomato (allowance) Cucumber (allowance)
Green Pepper (allowance) Celery (allowance)
Mushrooms (allowance) Cauliflower (allowance)
Baby Marrow (allowance) 60ml Vinegar
60ml Water Mixed Herbs
1x Sweetener Salt and Pepper to taste

Method:
Cut chicken in bite sizes. Select vegetables from above list, dice to required
sizes and mix with the chicken. Prepare salad dressing by mixing vinegar,
water, mixed herbs and sweetener, pour on the salad to taste.
 TUNA SALAD

Tuna (allowance) Lettuce (allowance)

Tomato (allowance) Cucumber (allowance)
Green Pepper (allowance) Celery (allowance)
Mushrooms (allowance) Cauliflower (allowance)
Baby Marrow (allowance) 60 ml Vinegar
60ml Water Mixed herbs seasoning
1 x sweetener

Method:
Choose from the above list of vegetables, dice and mix with tuna. Prepare
the salad dressing by mixing vinegar, water, mixed herbs and the
sweetener, pour over the salad.
 DESSERT

BAKED APPLE

1x Apple 1x cup of Diet Fizzy Drink

1x Teaspoon of Cinnamon

Method:
Remove core of Apple. Put apple in the cooking bowl, pour fizzy drink over
apple and cover. Bake the apple in a pre-heated oven at 180°C for 10
minutes or in a microwave oven on high for ±4 minutes. Sprinkle apple
with cinnamon. Serve immediately .

GREEN MELON SORBET

Green Melon (allowance) or 250 ml Diet Sprite

Other fruit as prescribed (allowance)
1x Mint Leaf

Method:
Liquidise green melon and mix with the sprite. Pour mixture into a mixing
bowl and place in the freezer. As soon as ice crystals are formed, mix with
an electrical mixer till mixture is frothy. Seal and place in a freezer. (Repeat
this process if feathery light Sorbet is required). Serve as ice cream portions
as soon as final solidification has taken place. Serve in wineglasses with
fresh mint.

APPLE AND PAW PAW FRUIT SALAD

1x Apple Paw Paw (allowance)

340 ml diet Fanta (340ml= 1 can)

Method:
Peel the apple and grate with coarse grater. Peel and pulp. Mix with grated
apple and paw paw. Add Fanta to taste (just enough to moisten ).
Refrigerate for short period and serve in champagne glasses.

KIWI BOWL

1 x Orange 1 x kiwi fruit

Sweetener

Method:
Peel orange and separate the segments carefully. Peel the kiwi fruit and cut
in round slices. Mix with orange segments and decorate in Champaign
glasses. Sprinkle sweetener on mixture if necessary and refrigerate.
 BEVERAGES

COLOURFUL NECTARINE PUNCH

250ml Rooibos Tea (strong) 1 x 340ml Diet Sprite

1 x Nectarine 1 x Green Apples

Method:
Prepare strong Rooibos Tea and refrigerate. Dice nectarines with peel in
neat small squares. Dice apple with peel in neat small cubes. Add nectarine
and apple squares to the Rooibos Tea. Store punch mixture in a freezer.
Add sprite directly before serving the punch. Decorate drinks with crushed
ice in a tall glass.

FRUIT PUNCH

1 x Apple 180 gr. Paw Paw

1x Soda Water (small tin) 1 x 340ml Diet Sprite

Method:
Liquidise apple and paw paw. Mix with sprite and soda water. Serve with
crushed ice.