MICROWAVE LOW CARB RECIPES FOR THE FIRST TWO WEEKS

MICROWAVE LOW CARB RECIPES FOR THE FIRST TWO WEEKS by Wetex Kang B Pharm (Hons) MPS and Bernadette Han First published in Auckland, New Zealand in 2005 Copyright © Bernadette Han and Wetex Kang, 2005 The right of Wetex Kang to be identified as the author of this work in terms of section 96 of the Copyright Act 1994 is hereby asserted. All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior written permission of the copyright owner.

NZ Low Carb P.O Box 44322, Pt Chev, Auckland, New Zealand Tel: +64 9 815 9803 www.nzlowcarb.com ISBN 0-473-10216-1 Typesetting by Aerial Toast Creative Ideas Studio www.aerialtoast.co.nz Edited by Mike Wagg Editing Ltd

Disclaimer: The information contained in this book is not intended as a substitute for the advice of your physician(s) and other health-care providers. Please check with your physician before commencing the eating programme outlined. Neither the publisher nor the author are responsible for the effectiveness of any goods or services mentioned in this book; they also disclaim all liability in connection with the eating programme, advice, goods and services described within this publication and for any damage, loss or expense to any person or property arising out of or relating to them.

CONTENTS page 5 Introduction 6 Chapter One About This Recipe Book 11 Chapter Two Suggested Daily Meal Plans 20 Chapter Three Unlimited Meals 21 Beef 22 Beef stir-fry 23 Black pepper beef 24 Pepper and wine steak 25 Meat loaf 26 Beef burger 27 Pork 28 Stir-fry bacon and spinach 29 Stir-fry pork with chives 30 Spicy pork chops 31 Garlic sliced pork 32 Quick pork balls 33 Pork stir-fry 34 Lettuce and pork mince stir-fry 35 Chicken 36 Spicy chicken stir-fry 37 Chicken stir-fry parcels 38 Chinese chicken wings 39 Chicken and bacon roll 40 Steamed chicken 41 Lamb 42 Oriential lamb chops 43 Eggs 44 Vegetarian omelette 45 Shrimp and cheese omelette 46 Microwave scrambled eggs 47 Salmon omelette 48 Salami and cheese omelette 49 Mushroom and cheese omelette 50 Microwave bacon and eggs 51 Chicken and cheese omelette 52 Quick microwave omelette 53 Microwave bacon and egg muffins 54 Bacon, cheese and parsley omelette 55 Fish and Seafood 56 Oriental-style salmon steak

57 Chapter Four Smoothies 58 Berries smoothie 59 Iced coffee smoothie 60 Mocha smoothie 61 Chapter Five Once Per Day Meals Suitable for the fat-sensitive low carb lifestyle 62 Salmon quiche 63 Seafood chowder 65 Lamb Stew 66 Beef casserole 67 Beef curry 68 Chicken curry 69 Chapter Six Once Per Day Meals Not suitable for the fat-sensitive low carb lifestyle 70 Chicken and garlic cream 71 Buffalo chicken wings 72 Creamy meatballs 73 Chapter Seven Desserts Once per day meals Suitable for the fat-sensitive lifestyle 74 Mixed berries jelly 75 Low carb hot chocolate 76 Chocolate strawberries 77 Double chocolate pudding 78 Jaffa pudding 79 Jelly, berries and cream 80 Jelly and cream 81 Chocolate crunchies 82 Chapter Eight Fat-sensitive Meal Plans 91 Appendix A The carb addiction rehab phase 95 Appendix B Fat-sensitive low carb lifestyle 97 Appendix C Whey protein supplement

5 Introduction About the authors After graduating from Otago University with a Bachelor of Pharmacy (with honours) at the end of 1994, I served my pharmacist internship in Auckland. In 1996, I bought my accident and medical clinic pharmacy. In 1998, I sold my pharmacy and concentrated on my second career as a Low Carbohydrate Lifestyle Coach. Over the years, I have advised thousands of individuals (athletes and non-athletes) about their nutritional needs. This recipe book is intended for both low carbohydrate “virgins” (those just starting out on low carbohydrate) and veterans. It is my wish for you to look forward to every one of your low carbohydrate meals and learn to love eggs and meat (and vegetables?) for life! The co-author of this book is my mother, Bernadette Han, my personal chef.

I would have spent countless hours in my kitchen preparing all my meals (or spent thousands of dollars buying low carbohydrate equivalents) while following a low carbohydrate lifestyle over the last six years if it wasn’t for her. My mother has also benefited from low carbohydrate eating and currently both my parents are following a weight maintenance version of my low carbohydrate lifestyle.

6 CHAPTER ONE About This Recipe Book

7 Why a low carbohydrate microwave cookbook? A great many of my clients find the switch from a high carbohydrate to a low carbohydrate diet very stressful because they aren’t sure what to eat. They also don’t want to spend hours and hours in the kitchen preparing low carbohydrate meals. The problem is that if they have not had a meal for some hours, their carbohydrate craving will become even more intense until finally they binge out on carbohydrates (bread, sweets, doughnuts etc etc etc). The solution I finally came up with was the book you now have in your hands – a low carbohydrate microwave recipe book! Meals that can be prepared quickly and without time-consuming cleaning up afterwards.

Although there are countless low carbohydrate cookbooks on the market many of their recipes are not suitable for the first two weeks of most low carbohydrate eating regimes. This cookbook is designed with the first two weeks of most low carbohydrate eating regimes in mind. The ingredients used all comply with the Carb Addiction Rehab Phase “House Rules” (see Appendix A).

Nutritional basis of the recipes In my opinion, the main objective of any low carbohydrate lifestyle should be to eliminate deprivation. Typically, low calorie diets limit calories by reducing portion sizes, and consequently leave dieters obsessing about food all day long. The main attraction of the low carbohydrate lifestyle, on the other hand, is the unlimited consumption of certain food groups allowed to its followers – hence putting a stop to food deprivation once and for all. For this reason, the recipes are divided into two groups: recipes you are allowed to have as much as you want of as frequently as you want and recipes you are only allowed once per day.

Therefore, to put a stop to the calorie-counting habit practised by many individuals, nutritional information is deliberately omitted from this cookbook. However, for those who are conscious of protein intake and would like to know how much protein they are consuming, here is a simple formula:
  • 20 g protein = a piece of meat approximately the size of your palm = approximately 200 g uncooked weight. About This Recipe Book
  • 30 g protein = a piece of meat approximately the size of your palm plus your fingers (closed) = approximately 300 g uncooked weight.
  • 40 g protein = a piece of meat approximately the size of your palm plus your fingers (open) = approximately 400 g uncooked weight.
  • 1 egg = 5–6 g of protein
  • 100 g of canned fish (salmon or tuna) = 20 g of protein Note: Considering the variation in meat protein content and individuals’hand sizes, the above guidelines are merely rough estimates.

Fat-sensitive Low Carbohydrate Lifestyle Recipes The four categories of recipes in this book are divided into: 1. Unlimited meals (suitable for the fat-sensitive low carbohydrate lifestyle). 2. Once per day meals (suitable for the fat-sensitive low carbohydrate lifestyle). 3. Desserts (suitable for the fat-sensitive low carbohydrate lifestyle). 4. Smoothies (suitable for the fat-sensitive low carbohydrate lifestyle). 5. Once per day meals (NOT suitable for the fat-sensitive low carbohydrate lifestyle). Recipes in categories 1 to 4 contain notes on how to modify them to minimise their fat content so they can be adapted to the fat-sensitive low carbohydrate lifestyle.

14-day Meal Plans In Chapter 2, the 50 low carb recipes described in this book are arranged into 14 daily meal plans for the first two weeks of the Carb Addiction Rehab Phase. You are allowed to snack as often as you want, as long as your snacks comply with the House Rules – for example, as many cheese and ham wraps and as much meat/eggs as you want. In Chapter 8, certain recipes that are not suitable for the fat-sensitive low carbohydrate lifestyle are eliminated, and 14 daily meal plans for the fat-sensitive version of the Carb Addiction Rehab Phase are set out.

About This Recipe Book

9 Alcohol In Appendix A, I mention that alcohol consumption is prohibited during the first two weeks of the Carb Addiction Rehab Phase. Nevertheless, a small amount of wine (1–2 teaspoons/tablespoons) will be used in some of the recipes in this book and their carbohydrate content will be negligible. The Essential Tools To make the omelette recipes in this book, you will require a microwave omelette maker (available from most Warehouse stores in New Zealand for around $2.99). Figure 1. Microwave omelette maker You will also need a microwave, a blender, and a whey or soy protein supplement.* *For details on whey or soy protein supplement, please refer to Appendix C.

What if I cannot afford a protein shake mix?

Most whey or soy protein mixes sell for between $30 (for 500 g) and $55 (for 750 g); $55 will buy you enough powder to make 25 protein shakes. If you consume two protein shakes per day, your cost for two weeks is $55 (approximately $2 per day and only 50 cents more expensive than a can of Coke!). However, if you are on a limited budget but wish to follow a low carbohydrate lifestyle, other in-between-meals protein snacks include boiled eggs, salami, and ham and cheese. Never just consume cheese by itself though, as it doesn’t contain enough protein (protein About This Recipe Book

10 consumption will stabilise your blood sugar levels and reduce hunger and cravings) – always wrap the cheese slices with salami or ham.

Otherwise, combine boiled eggs or chicken with grated cheese. About This Recipe Book

11 CHAPTER TWO Suggested Daily Meal Plans

12 DAY 1 Breakfast Shrimp and cheese omelette (unlimited meal) (p. 45) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Seafood chowder (once per day meal) with vegetables or salad (p. 63) Mid-afternoon snack Protein shake made with 50 mls of cream and 10 mls of water and 2 heaped tablespoons of protein powder or Protein bar or Ham and cheese wrap(s) Dinner Oriental lamb chops (unlimited meal) (p.

42) Dessert Mixed berries jelly and 1⁄2 bar of low carb chocolate (p. 74) DAY 2 Breakfast Vegetarian omelette (unlimited meal) (p. 44) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Salmon quiche (once per day meal) with vegetables or salad (p. 62) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Stir-fry bacon and spinach (once per day meal) (p. 28) Dessert Low carb hot chocolate (once per day meal) and 1⁄2 bar of low carb chocolate (p. 75) Suggested Daily Meal Plans

13 DAY 3 Breakfast Microwave scrambled eggs (once per day meal) (p. 46) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Lamb stew (once per day meal) with vegetables or salad (p. 65) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Oriental-style salmon steak (unlimited meal) (p. 56) Dessert Double chocolate pudding (once per day meal) and 1⁄2 bar of low carb chocolate (p. 77) DAY 4 Breakfast Salmon omelette (unlimited meal) (p. 47) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Spicy chicken stir-fry (unlimited meal) with vegetables or salad (p.

36) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Beef stir-fry (unlimited meal) (p. 22) Dessert Jaffa pudding (once per day meal) (p. 78) Suggested Daily Meal Plans

14 DAY 5 Breakfast Microwave bacon and egg muffins (unlimited meal) (p. 53) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken and garlic cream (once per day meal) with vegetables or salad (p. 70) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Black pepper beef (unlimited meal) (p. 23) Dessert Jelly, berries and cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 79) DAY 6 Breakfast Mocha smoothie (once per day meal) (p.

60) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken stir-fry parcels (unlimited meal) with vegetables or salad (p. 37) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Pepper and wine steak (unlimited meal) (p. 24) Dessert Jelly and cream (once per day meal) and 1⁄2 bar of low carb Suggested Daily Meal Plans

15 chocolate (p. 80) DAY 7 Breakfast Chicken and cheese omelette (unlimited meal) (p. 51) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Stir-fry pork with chives (unlimited meal) with vegetables or salad (p. 29) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Meat loaf (unlimited meal) (p. 25) Dessert Mixed berries jelly (once per day meal) and 1⁄2 bar of low carb chocolate (p.

74) DAY 8 Breakfast Iced coffee smoothie (once per day meal) (p. 59) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Buffalo chicken wings (once per day meal) with vegetables or salad (p. 71) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Creamy meatballs (once per day meal) (p. 72) Suggested Daily Meal Plans

16 Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74) DAY 9 Breakfast Quick microwave omelette (unlimited meal) (p. 52) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chinese chicken wings (unlimited meal) with vegetables or salad (p. 38) Mid-afternoon snack Ham and cheese wrap(s) or Protein Bar Dinner Beef curry (once per day meal) (p. 67) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p.

74) DAY 10 Breakfast Microwave bacon and eggs (unlimited meal) (p. 50) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken and bacon roll(s) (unlimited meal) with vegetables or salad (p. 39) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein Suggested Daily Meal Plans

17 powder) or Protein bar or Ham and cheese wrap(s) Dinner Spicy pork chops (unlimited meal) (p. 30) Dessert Low carb hot chocolate (once per day meal) (p. 75) DAY 11 Breakfast Bacon, cheese and parsley omelette (unlimited meal) (p. 54) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Steamed chicken (unlimited meal) with vegetables or salad (p. 40) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Garlic sliced pork (unlimited meal) (p.

31) Dessert Double chocolate pudding (once per day meal) (p. 77) DAY 12 Breakfast Salami and cheese omelette (unlimited meal) (p. 48) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) Suggested Daily Meal Plans

18 or Protein bar or Ham and cheese wrap(s) Lunch Quick pork balls (unlimited meal) with vegetables or salad (p. 32) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Chicken curry (once per day meal) (p. 68) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74) DAY 13 Breakfast Mushroom and cheese omelette (unlimited meal) (p. 49) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Lettuce and pork mince stir-fry (unlimited meal) with vegetables or salad (p.

34) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Pork stir-fry (unlimited meal) (p. 33) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74)

19 DAY 14 Breakfast Berries smoothie (once per day meal) (p. 58) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Beef burger (unlimited meal) with vegetables or salad (p. 26) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Beef casserole (once per day meal) (p. 66) Dessert 3 x Chocolate crunchies (once per day meal) (p.

20 CHAPTER THREE Unlimited Meals

21 Beef

22 Beef stir-fry Suitable for fat-sensitive low carb lifestyle Ingredients: 350 g beef tenderloin – sliced into small pieces 1⁄4 onion – sliced 4–5 sticks celery – sliced into small pieces 3 tablespoons water 11⁄2 teaspoons salt 1 tablespoon white wine 1 teaspoon sugar substitute 3 tablespoons oil Instructions: 1. Mix the beef pieces, water, salt, wine, sugar substitute and 1 tablespoon of oil together 2. Heat 2 tablespoons of oil on high for 2 minutes in a covered microwave-safe bowl, add the onion and celery and heat on high for another 3 minutes 3.

Add the seasoned beef pieces to the bowl and heat on high for a further 4 minutes Serve with salad or vegetables Unlimited Meals – Beef

23 Black pepper beef Suitable for fat-sensitive low carb lifestyle Ingredients: 450 g beef tenderloin 1 tablespoon water 1 teaspoon salt 4 tablespoons oil 1 tablespoon ground pepper 1 tablespoon sugar substitute Instructions: 1. Slice the beef into small pieces 2. Add salt, 1 tablespoon of oil, water, ground pepper and sugar substitute to the beef pieces 3. Add 3 tablespoons of oil to a covered microwave-safe bowl 4. Heat on high for 4 minutes 5. Add the beef and heat on high for 4 minutes 6. Stir the beef around and heat on high for another 3 minutes Serve with salad or vegetables Unlimited Meals – Beef

24 Pepper and wine steak Suitable for fat-sensitive low carb lifestyle Ingredients: 2 pieces Scotch fillet steak (approximately 300 g) 2 tablespoons oil 2 teaspoons pepper 2 cloves garlic – minced 1⁄4 onion – sliced into small pieces 2 tablespoons red wine 1⁄2 teaspoon salt Instructions: 1. Place 2 tablespoons of oil in a covered microwave-safe container and heat on high for 1 minute 2. Place 2 pieces of steak in the bowl 3. Sprinkle one teaspoon of pepper, 1 clove of minced garlic, half the amount of onion, 1 tablespoon of red wine and 1⁄4 teaspoon of salt evenly over the 2 pieces of steak 4.

Heat on high for 6–10 minutes (depending on whether you like your steak half or well done) 5. Turn the two pieces of steak over and sprinkle the rest of the pepper, garlic, onion, red wine and salt evenly over them 6. Heat on high for a further 6–10 minutes (depending on whether you like your steak medium or well done) Serve with salad or vegetables Unlimited Meals – Beef

25 Meat loaf Ingredients: 400 g beef mince (for fat-sensitive low carb lifestyle – use lean mince) 4 eggs – beaten 2 chillies – finely sliced 1 teaspoon curry powder 1 teaspoon salt 1 teaspoon pepper 2 cloves garlic – minced 1 tablespoon sugar substitute 6 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese) Instructions: 1. Mix beef mince, eggs, chillies, curry powder, salt, pepper, garlic, sugar substitute and 3 tablespoons of cheese together 2. Pack the mixture into a rectangular microwave dish (approximately 20 cm x 8 cm), covered with greaseproof paper or a plastic cover, and heat on high for 5 minutes 3.

Drain the fluid off 4. Sprinkle on the rest of the cheese and microwave on low for 2 minutes 5. Cut the meat loaf into slices (approximately 3 cm thick) Serve with salad or vegetables Unlimited Meals – Beef

26 Beef burger Ingredients: To make one burger: 200 g beef mince (for fat-sensitive low carb lifestyle – use lean mince) mixed herbs 1 clove garlic – minced pinch of salt and pepper 2 eggs 2 tablespoons oil 1 slice cheese (for fat-sensitive low carb lifestyle – use feta cheese) 1 piece lettuce Instructions: 1. In a bowl, mix 200 g beef mince, garlic, salt and pepper, and 1 egg together 2. Form the mixture into 2 patties 3. Place 2 tablespoons of oil in a covered microwave-safe bowl and heat on high for 1 minute 4. Place the 2 patties in the bowl and heat on high for 5 minutes 5. Remove the patties, drain off the water and oil, and place the patties aside on a plate 6.

Place 1⁄2 cup of water in a covered microwave-safe bowl 7. Add second egg and heat on high for 45 seconds 8. Place one pattie on a plate with: – cooked egg on top – one slice of cheese on top of the egg – one piece of lettuce on top of the cheese – and the other pattie on top to make a beef burger 9. Secure the burger with a toothpick Add Best Foods mayonnaise (optional) Unlimited Meals – Beef

27 Pork

28 Stir-fry bacon and spinach Suitable for fat-sensitive low carb lifestyle Ingredients: 130 g dry cured bacon – sliced into small pieces one handful spinach – cut into large pieces 1⁄4 onion – finely chopped 1 teaspoon salt 1⁄2 tablespoon sugar substitute 1⁄2 tablespoon white wine 1 chilli – finely chopped 2 tablespoons oil 1 teaspoon pepper Instructions: 1. Heat bacon in a covered microwave-safe bowl on high with 2 tablespoons of water for 4 minutes 2. Heat the onion, salt, sugar substitute, white wine, chilli, oil and pepper in a covered microwave-safe bowl on high for 2 minutes 3.

Mix the bacon and spinach into the above mixture thoroughly and heat on high in a covered microwave-safe bowl on high for 3 minutes Serve with salad or vegetables Unlimited Meals – Pork

29 Stir-fry pork with chives Suitable for fat-sensitive low carb lifestyle Ingredients: 2 tablespoons oil 340 g thinly sliced pork or pork mince 1 chilli – sliced 1 teaspoon salt 1 teaspoon pepper 1⁄2 tablespoon white wine 2 cloves garlic – minced 170 g chives – sliced Instructions: 1. Place 2 tablespoons of oil in a covered microwave-safe bowl 2. Add the pork, chilli, salt, pepper, white wine and garlic and heat on high for 7 minutes 3. Add the chives – mix thoroughly 4. Heat on high for a further 2 minutes Serve with salad or vegetables Unlimited Meals – Pork

30 Spicy pork chops Suitable for fat-sensitive low carb lifestyle Ingredients: 2 tablespoons butter (for fat-sensitive low carb lifestyle – substitute with oil) 2 pork chops (approximately 300 g) Sprinkle of salt and pepper 2 cloves garlic – minced 2 chillies – cut into small slices 4 teaspoons of white wine 2 teaspoons NZ Low Carb ketogenic sweetener Instructions: 1.

Place 2 tablespoons of butter in a covered microwave-safe bowl and heat on high for 1 minute 2. Place 2 pork chops in the bowl 3. Sprinkle salt and pepper on top of the pork chops 4. Sprinkle 1 clove of minced garlic, 1 sliced up chilli, 2 teaspoons of white wine and 1 teaspoon of sweetener on top and microwave on high for 6 minutes 5. Turn the pork chops over and add another sprinkle of salt and pepper, the other clove of minced garlic and sliced chilli, 2 teaspoons of white wine, 1 teaspoon of sweetener and microwave on high for another 6 minutes Serve with salad or vegetables Unlimited Meals – Pork

31 Garlic sliced pork Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon of oil 200 g lean pork (do not slice) 3 slices ginger – finely chopped 1 teaspoon pepper 1 clove garlic – finely chopped Sauce: 1 teaspoon sugar substitute 1 teaspoon white vinegar 1 teaspoon salt 1 chilli – finely chopped 1 tablespoon oil Instructions: 1. Spread ginger and pepper on top of the block of pork 2. Heat 1 tablespoon of oil with the block of pork in a covered microwave-safe bowl for 4 minutes 3. Remove the pork, cut into thin slices and arrange on a plate 4. Mix the sauce ingredients thoroughly and heat in the microwave for 30 seconds then pour on top of the pork slices Serve with salad or vegetables Unlimited Meals – Pork

32 Quick pork balls Suitable for fat-sensitive low carb lifestyle Ingredients: 500 g minced pork (for fat-sensitive low carb lifestyle – make sure to use lean pork mince) Seasoning (A) 1⁄2 teaspoon salt 1⁄4 onion – finely chopped 1 tablespoon white wine 1–2 slices ginger – finely chopped 1 teaspoon sesame oil 1 egg – beaten 1 teaspoon ground pepper Seasoning (B) 1 teaspoon salt 1 tablespoon white wine 2 teaspoons non-aspartame sugar substitute Seasoning (C) 1 tablespoon oil 1 teaspoon salt Instructions: 1. Mix the pork mince with seasoning (A) and knead the mixture thoroughly 2. Divide the mixture into 4 portions and shape into balls and place in a microwave-safe bowl 3.

Pour seasoning (B) on top of the balls 4. Cook on high for 6 minutes 5. Pour seasoning (C) on top of the cooked pork balls and heat for a further 30 seconds Serve with salad or vegetables Unlimited Meals – Pork

33 Pork stir-fry Suitable for fat-sensitive low carb lifestyle Ingredients: 3 tablespoons oil 350 g pork tenderloin – cut into thin slices 1 egg white 1 teaspoon salt 1 cucumber – sliced into pieces 5 medium-sized mushrooms – thinly sliced 1 tablespoon water 1⁄2 teaspoon white vinegar 1 teaspoon white wine 2 chillies – sliced 1 teaspoon pepper 2 slices ginger – finely chopped Instructions: 1. Heat 3 tablespoons of oil on high in a covered microwave-safe bowl for 2 minutes 2. Add the pork, egg white, salt, cucumber, mushroom, water, vinegar, white wine, chillies and pepper – mix well 3. Heat the mixture covered on high for 5 minutes Serve with salad or vegetables Unlimited Meals – Pork

34 Lettuce and pork mince stir-fry Suitable for fat-sensitive low carb lifestyle Ingredients: Half a head of lettuce 130 g pork mince (for fat-sensitive low carb lifestyle – make sure you use lean pork mince) 3 tablespoons oil Seasoning (A) 1⁄2 teaspoon salt 1 egg white 1 teaspoon ground pepper Seasoning (B) 1 teaspoon salt sliced fresh chilli (optional) 1 clove garlic – sliced 1⁄4 onion – chopped Instructions: 1. Chop the lettuce into pieces 2. Soak the pork mince in seasoning (A) 3. Heat 2 tablespoons of oil on high for 2 minutes in a covered microwave-safe bowl 4. Place seasoning (B) into the above bowl and heat on high for 1 minute 5.

Add the soaked pork mince to the same bowl and heat on high for 2 minutes 6. Take out and add 1 tablespoon of water and 1 tablespoon of oil and add the lettuce pieces 7. Heat the mixture on high for 30 seconds 8. Remove and mix the lettuce/pork mince mixture thoroughly 9. Heat the mixture on high for another 30 seconds Serve with salad or vegetables Unlimited Meals – Pork

35 Chicken

36 Spicy chicken stir-fry Suitable for fat-sensitive low carb lifestyle Ingredients: 200 g chicken (thighs or breasts) – cut into small cubes (for fat-sensitive low carb lifestyle – make sure you discard the skin) 3 tablespoons oil 3 medium-sized mushrooms – thinly sliced 1 teaspoon salt 1 teaspoon sesame oil 1 chilli – sliced 1⁄4 onion – minced 1 teaspoon pepper 2 slices ginger – finely chopped Instructions: 1. Heat 2 tablespoons of oil in a covered microwave-safe bowl for 1 minute 2. Add chicken cubes, mushrooms, 1 tablespoon of oil, salt, sesame oil, chilli, onion, pepper and ginger – mix thoroughly 3.

Heat the mixture on high for 5 minutes Serve with salad or vegetables Unlimited Meals – Chicken

37 Chicken stir-fry parcels Suitable for fat-sensitive low carb lifestyle Ingredients: 200 g chicken breast – minced (in a food processor or chopped into tiny pieces) 2 tablespoons oil 2 sticks celery – thinly sliced 2 medium-sized mushrooms – thinly sliced 1 teaspoon pepper 1⁄2 teaspoon salt 1 clove garlic – minced 1⁄2 cucumber – sliced into small pieces 2 slices ginger – minced 4 leaves lettuce Instructions: 1. Heat 2 tablespoons of oil in a covered microwave-safe bowl on high for 2 minutes 2. Add the chicken breast, celery, mushroom, pepper, salt, garlic and cucumber and ginger – mix thoroughly 3.

Heat on high for 5 minutes 4. Divide the cooked chicken mixture into 4 portions and place in the middle of the lettuce leaves and wrap the leaves into parcels Unlimited Meals – Chicken

38 Chinese chicken wings Suitable for fat-sensitive low carb lifestyle Ingredients: 8 chicken wings 2 tablespoons oil 6 slices ginger – minced or finely chopped 1 tablespoon sugar substitute 2 tablespoons sesame oil 1 tablespoon white wine 1 teaspoon salt Instructions: 1. Heat 2 tablespoons of oil in a covered microwave-safe bowl on high for 2 minutes 2. Sprinkle ginger, sugar substitute, salt, sesame oil and white wine on the chicken wings and heat on high for another 5 minutes 3. Make sure the chicken wings are thoroughly cooked – if not, reheat on high for another 2–5 minutes Serve with salad or vegetables Unlimited Meals – Chicken

39 Chicken and bacon roll Suitable for fat-sensitive low carb lifestyle Ingredients: 1 chicken breast 2 pieces bacon 1 tablespoon spinach 2 heaped tablespoons Philadelphia cream cheese (for fat-sensitive low carb lifestyle – use feta cheese instead) Instructions: 1. Slice chicken breast horizontally into 2 halves 2. Chop the spinach and one slice of bacon into small pieces 3. Mix 2 heaped tablespoons of Philadelphia cream cheese with the spinach and bacon 4. Place the mixture between the 2 halves of chicken breast 5. Wrap the 2 halves of chicken breast with one piece of bacon – securing in place with a toothpick 6.

Place one tablespoonful of butter (for fat-sensitive lifestyle, use cooking oil instead) or garlic butter on top of the bacon/chicken roll 7. Microwave for 7 minutes on high in a covered microwave-safe bowl Serve with salad or vegetables and Best Foods mayonnaise Unlimited Meals – Chicken

40 Steamed chicken Suitable for fat-sensitive low carb lifestyle Ingredients: 1 double chicken breast with skin on – cut into small pieces (for fat-sensitive low carb lifestyle – make sure to remove the skin) Seasoning: 1⁄4 onion – finely chopped 1 slice ginger – finely chopped 1⁄2 teaspoon salt 1⁄2 teaspoon sesame oil 2 tablespoons oil 1 teaspoon ground pepper Instructions: 1. Place chicken pieces in a microwave-safe bowl 2. Pour seasoning on top of the chicken pieces 3. Cover the bowl and cook on high for 7 minutes Serve with salad or vegetables Unlimited Meals – Chicken

41 Lamb

42 Oriential lamb chops Suitable for fat-sensitive low carb lifestyle Ingredients: 2 lamb chops (approximately 300 g) 2 tablespoons oil or butter (for fat-sensitive low carb lifestyle – use oil instead of butter) 2 teaspoons ground pepper 2 cloves garlic – minced 1 teaspoon sugar substitute Instructions: 1. Place 2 tablespoons of oil or butter in a covered microwave-safe bowl and heat for 1 minute 2. Add the 2 lamb chops to the bowl and sprinkle with 1 teaspoon of pepper, 1⁄2 the minced garlic and 1⁄2 teaspoon of sugar substitute and heat on high for 8 minutes 3. Turn the chops over and sprinkle with remaining pepper, minced garlic and sugar substitute and heat on high for another 8 minutes Serve with vegetables or salad Unlimited Meals – Lamb

43 Eggs

44 Vegetarian omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 3 eggs – beaten 1 tablespoon spinach – stemmed and finely chopped 1 piece lettuce – finely chopped 1 clove garlic – minced 1 medium-sized mushroom – finely chopped sprinkle of salt and pepper 2 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese instead) Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Mix together the eggs, spinach, lettuce, garlic, mushroom, salt, pepper and cheese 3.

Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes 4. Remove the omelette maker from the oven 5. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 2 minutes Unlimited Meals – Eggs

45 Shrimp and cheese omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 3 eggs – beaten 2 tablespoons shrimp (approximately 6–7 shrimps) 1 clove garlic – minced sprinkle of salt and pepper 2 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese instead) 1 tablespoon Best Foods mayonnaise (for fat-sensitive low carb lifestyle – eliminate the mayonnaise) Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Mix together the eggs, shrimp, garlic, salt, pepper and cheese 3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes 4.

Remove the omelette maker from the oven 5. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 2 minutes 6. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette Unlimited Meals – Eggs

46 Microwave scrambled eggs Suitable for fat-sensitive low carb lifestyle Ingredients: 2 eggs 2 teaspoons butter* 2 tablespoons cream* (approximately 50 mls) sprinkle of salt and pepper 2 tablespoons grated cheese* *For fat-sensitive low carb lifestyle: Substitute 2 teaspoons of butter with 2 teaspoons of oil Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk Substitute 2 tablespoons of grated cheese with 2 tablespoons of feta cheese Instructions: 1. Beat together eggs, cream, salt and pepper in a bowl with a fork 2. Place 2 teaspoons of butter in a covered microwave-safe bowl and heat on high for 30 seconds 3.

Pour in the egg mixture and heat on high for 1 minute 4. Add the grated cheese and heat on high for 30 seconds 5. Scramble the mixture together and serve Unlimited Meals – Eggs

47 Salmon omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 3 eggs – beaten 1 clove garlic – minced sprinkle of salt and pepper 50 g salmon 2 tablespoons grated cheese* 1 tablespoon Best Foods mayonnaise* *For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese Eliminate 1 tablespoon of Best Foods mayonnaise Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Mix together the eggs, garlic, salt and pepper 3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes 4.

Remove the omelette maker from the oven 5. To the right side of the omelette maker, add the salmon and grated cheese 6. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 3 minutes 7. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette Unlimited Meals – Eggs

48 Salami and cheese omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 3 eggs – beaten 3 slices salami* – chopped into small pieces 2 tablespoons grated cheese* *For fat-sensitive low carb lifestyle: Substitute 3 slices of salami with 3 slices of ham off the bone Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes 3. Remove the omelette maker from the oven 4.

Add salami and cheese to the right side of the omelette maker 5. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 2 minutes Unlimited Meals – Eggs

49 Mushroom and cheese omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 3 eggs – beaten 2 medium-sized mushrooms – sliced salt and pepper 1 tablespoon grated cheese* *For fat-sensitive low carb lifestyle: Substitute 1 tablespoon of grated cheese with 1 tablespoon of grated feta cheese Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Mix the eggs and mushrooms together thoroughly 3. Add a sprinkle of salt and pepper 4. Microwave on high for 4 minutes 5. Remove the omelette maker from the oven 6. Sprinkle the grated cheese on the right side of the omelette maker 7.

Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 2 minutes Unlimited Meals – Eggs

50 Microwave bacon and eggs Suitable for fat-sensitive low carb lifestyle Ingredients: 2–3 eggs 2 teaspoons butter* 2 pieces bacon* *For fat-sensitive low carb lifestyle: Substitute 2 teaspoons of butter with 2 teaspoons of oil Substitute 2 pieces of bacon with 2 slices of ham off the bone Instructions: 1. Place 1⁄2 cup of water in a covered microwave-safe bowl 2. Add the eggs and heat on high for 45 seconds for perfect microwave poached eggs 3. Place 2 teaspoons of butter in a covered microwave-safe bowl and microwave on high for 10 seconds 4. Place 2 pieces of bacon in the bowl and microwave with cover on for 2 minutes 5.

Arrange the bacon and eggs on a plate and serve Unlimited Meals – Eggs

51 Chicken and cheese omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil 1 clove garlic – minced sprinkle of salt and pepper 3 eggs – beaten 1 tablespoon pre-cooked shredded chicken 2 tablespoons grated cheese* 1 tablespoon Best Foods mayonnaise* *For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese Eliminate 1 tablespoon of Best Foods mayonnaise Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Add garlic, salt and pepper to the egg mixture 3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 3 minutes 4.

Remove the omelette maker from the oven 5. Add the chicken and grated cheese to the right side of the omelette maker 6. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 1 minute 7. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette Unlimited Meals – Eggs

52 Quick microwave omelette Suitable for fat-sensitive low carb lifestyle Ingredients: 1 tablespoon oil sprinkle of salt and pepper 2–3 eggs – beaten Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Add salt and pepper to the egg mixture 3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 40 seconds 4. Remove the omelette maker from the oven 5. Close the omelette maker (so the two halves of the omelette will combine to form a semicircle-shaped omelette) and microwave on high for another 20 seconds Unlimited Meals – Eggs

53 Microwave bacon and egg muffins Suitable for fat-sensitive low carb lifestyle Ingredients: 2 teaspoons butter* 2 eggs 1 tablespoon grated cheese* 2 pieces bacon – chopped into small bits *For fat-sensitive low carb lifestyle: Substitute 2 teaspoons of butter with 2 teaspoons of oil Substitute 1 tablespoon of grated cheese with 1 tablespoon of grated feta cheese Instructions: 1. Add 1 teaspoon of butter to each of 2 microwave-safe teacups and microwave on high for 10 seconds 2. Place 1 egg in each cup 3. Add 1⁄2 tablespoon of grated cheese and then the bacon bits to each cup equally 4. Microwave on high for 90 seconds 5.

Eat the muffins with a spoon from the teacups Unlimited Meals – Eggs

54 Bacon, cheese and parsley omelette Ingredients: 1 tablespoon oil 2–3 eggs – beaten 2 slices bacon* – chopped into small pieces 2 tablespoons grated cheese* 1 tablespoon parsley – stemmed and finely chopped salt and pepper to taste *For fat-sensitive low carb lifestyle: Substitute 2 slices of bacon with 2 slices of ham off the bone Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese Instructions: 1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes 3.

Remove the omelette maker from the oven 4. Add bacon, cheese and parsley to the right side of the omelette maker 5. Close the omelette maker (so the two halves will combine to form a semicircleshaped omelette) and microwave on high for another 2 minutes Unlimited Meals – Eggs

55 Fish and Seafood

56 Oriental-style salmon steak Ingredients: 1 piece salmon steak (with skin on and about the size of your palm) – approximately 300 g raw weight 2 tablespoons butter* 1⁄4 onion – thinly sliced 2 pieces ginger – thinly sliced 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1 clove garlic – minced 1 chilli – finely chopped *For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of butter with 2 tablespoons of oil Instructions: 1. Place 2 tablespoons of butter and 1⁄4 sliced onion in a covered microwave-safe bowl and heat on high for 2 minutes 2.

Remove the onion and leave the butter in the bowl 3. Place the piece of salmon steak (skin down) in the bowl 4. Place the cooked onion, sliced ginger, salt, pepper, garlic and chilli on top of the salmon steak and heat on high for 5 minutes Serve with salad or vegetables Unlimited Meals – Fish and Seafood

57 CHAPTER FOUR Smoothies

58 Berries smoothie Ingredients: 50 mls cream/low carb Trim milk* 100 mls water 2 heaped tablespoons vanilla or strawberry whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving) 1⁄4 cup frozen or fresh berries (or 2 strawberries) *For fat sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk Directions: In a blender, combine the following items in the order outlined: 1. cream/Trim milk 2. water 3. whey/soy protein powder 4. berries Serve in a tall glass with a straw Daily consumption: maximum of one smoothie per day Smoothies

59 Iced coffee smoothie Ingredients: 50 mls cream/low carb Trim milk* 100 mls water 2 heaped tablespoons vanilla-flavoured whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving) 1 teaspoon instant coffee *For fat-sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk Instructions: In a blender, combine the following items in the order outlined: 1. cream/Trim milk 2. water 3. whey/soy protein powder 4. instant coffee Serve in a tall glass with a straw Daily consumption: maximum of two smoothies per day Smoothies

60 Mocha smoothie Ingredients: 50 mls cream/low carb Trim milk* 100 mls water 2 heaped tablespoons chocolate-flavoured whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving) 1 teaspoon instant coffee *For fat-sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk Instructions: In a blender, combine the following items in the order outlined: 1.

cream/Trim milk 2. water 3. whey/soy protein powder 4. instant coffee Serve in a tall glass with a straw Daily consumption: maximum of two smoothies per day Smoothies

61 CHAPTER FIVE Once Per Day Meals Suitable for the fat-sensitive low carb lifestyle

62 Salmon quiche Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate). Ingredients: 3 eggs – beaten 6 tablespoons grated cheese* 50 mls cream* 1 can salmon in natural juice 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1⁄2 teaspoon mixed herbs *For fat-sensitive low carb lifestyle: Substitute 6 tablespoons of cheese with 6 tablespoons of feta cheese Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk Instructions: In a round microwave-safe bowl: 1.

Place eggs, 3 tablespoons of grated cheese, 50 mls of cream, salmon, salt, pepper and mixed herbs – mix thoroughly 2. Microwave on high for 5 minutes 3. Sprinkle remaining 3 tablespoons of cheese on top 4. Microwave on high for 1 more minute to melt the cheese Serve with salad or vegetables Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

63 Seafood chowder Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate). The carbohydrate content of the Philadelphia cream cheese has been accounted for in the total cheese intake of 200 g during the Carb Addiction Rehab Phase. Ingredients: 2 tablespoons butter* 1 cup water 50 mls cream* 6 tablespoons grated cheese* 3 tablespoons Philadelphia cream cheese* 100 g prawns 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1 clove garlic – minced 100 g can salmon (or other fish) in water – drain out the water 50 g squid *For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of oil with 2 tablespoons of butter Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk Substitute 6 tablespoons of cheese with 6 tablespoons of feta cheese Substitute 3 tablespoons of Philadelphia cream cheese with 3 tablespoons of feta cheese Total = 9 tablespoons of feta cheese Instructions: 1.

Place 2 tablespoons of butter in a covered microwave-safe bowl and heat on high for 1 minute 2. Add water, cream, grated cheese, cream cheese, prawns, salt, pepper, squid, garlic and salmon – mix thoroughly 3. Cook on high for 7 minutes Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

64 Instructions for a fat-sensitive low carb lifestyle: 1. Place 9 tablespoons of feta cheese in a covered microwave-safe bowl and heat on high for 1 minute – mash the feta until it becomes a paste 2. Place 2 tablespoons of oil in a covered microwave-safe bowl and heat on high for 1 minute 3. Combine water, low carb Trim milk, feta cheese paste, prawns, salt, pepper garlic, salmon and squid – mix thoroughly 4. Cook on high for 7 minutes Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

65 Lamb stew Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate).

Ingredients: 450 g lamb chops – cut into pieces 50 mls cream* 3 mushrooms – sliced 2 tablespoons grated cheese* 4 celery sticks – sliced 3 lime leaves (optional) 1 teaspoon pepper 1 teaspoon salt *For fat-sensitive low carb lifestyle: Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk Substitute 2 tablespoons of grated cheese with 2 tablespoons of feta cheese Instructions: 1. Place lamb, cream, mushrooms, cheese, celery, lime leaves, pepper and salt in a covered microwave-safe bowl – mix thoroughly 2. Microwave on high for 10 minutes 3. Mix again 4. Microwave on high for another 10 minutes Serve with salad or vegetables Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

66 Beef casserole Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate). Ingredients: 2 tablespoons butter* handful minced parsley leaves 2 cloves garlic – minced 1 bay leaf 400 g sirloin or Scotch fillet – sliced into small pieces 1 tablespoon white wine 50 mls cream* 2 mushrooms – sliced 2 pieces bacon – sliced into small pieces 1 teaspoon salt *For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of butter with 2 tablespoons of oil Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk Instructions: 1.

Place 2 tablespoons of butter, parsley, garlic and bay leaf in a covered microwave-safe bowl and heat on high for 2 minutes 2. Stir in beef pieces, white wine, cream, mushrooms, bacon and salt 3. Heat on high for 7 minutes Serve with salad or vegetables Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

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