28 Day Menu Plan including Recipes Contents

28 Day Menu Plan including Recipes
Contents
GETTING STARTED ............................................................ 2
CALCULATE YOUR LEVEL ................................................ 3
SALAD & VEGETABLES................................................. 3
BREAD ............................................................................. 3
CEREALS......................................................................... 3
DRINKS ............................................................................ 4
TIPS .................................................................................. 4
WEEK 1 MENU PLAN .......................................................... 5
WEEK 2 MENU PLAN .......................................................... 7
WEEK 3 MENU PLAN .......................................................... 9
WEEK 4 MENU PLAN ........................................................ 11
RECIPES ............................................................................ 13
BAKED VEGETABLES (BOOK 1)................................. 13
BEEF TORTILLA STACK (BOOK 3) ............................. 14
BLUEBERRY AND BANANA MUFFINS (Book 2) ........ 15
BASIC BOLOGNAISE SAUCE (Book 1) ...................... 16
CARROT AND SPINACH SLICE (Book 4) .................... 17
CHICKEN AND VEGETABLE LASAGNE (Book 6) ...... 18
CHICKEN BASIL STIRFRY (Book 6) ........................... 19
CHICKEN WITH PEPPER SAUCE (Book 2) ................. 20
CHOC MINT SQUARES (Book 6) ................................. 21
CRUMBED LAMB CUTLETS (Book 2) ......................... 22
FETTUCCINI CARBONARA (Book 2) ........................... 23
FRUIT DE LIGHT (Book 1) ............................................ 24
HEALTHY VEGGIE SOUP (Book 6) .............................. 25
INDIAN TIKKA CHICKEN (Book 6) ............................... 26
LASAGNE (Book 1) ...................................................... 27
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MARSALA CHICKEN (Book 6) ..................................... 28
MINTED LAMB KEBABS (Book 5) ............................... 29
PEPPER FISH (Book 6) ................................................. 30
PIZZA SUPREME (Book 1) ........................................... 31
HAM & CHEESE OMELETTE (Book 3)......................... 32
POTATO BAKE (Book 2) .............................................. 33
POTATO CHIPS (Book 1).............................................. 34
RIPPA RISSOLES (Book 4) .......................................... 35
SALMON BAKE (Book 3) .............................................. 36
SYM SLAW (Book 2) ..................................................... 37
VEGETABLE FRITTATA (Book 6) ............................... 38
GETTING STARTED
The 28 menu plan included as part of your mentoring program has been devised to assist with weight loss
and learning to eat like a healthy person. For those who need guidance this plan will help teach you what
is normal, how much you should be having and also where you may have been going wrong in the past.
Just follow each day and enjoy the plan, it’s that symple.
If you have leftovers you can either repeat the complete day a few days later or freeze to have at a later
date. You will need to freeze a couple of the Blueberry Banana Muffins as they are on 3 days in the plan.
I have also repeated some meals so that you don’t have too much waste and also get the night off from
cooking.
You can lose weight by just following this plan but it is highly recommended that you also include a
minimum of 30 minutes exercise at least 4-5 times a week to get the full benefit of this weight loss plan.
While the meals are suitable for the whole family, I do not recommend this 28 Day Menu Plan be followed
by children or lactating mothers, seek advice from a doctor or dietitian. Annette Sym and Symply Too
Good Pty Ltd take no responsibility or liability for anyone who chooses to follow the plan. Please consult
your doctor before embarking on any diet.
SYMPLY TOO GOOD TO BE TRUE
Cookbooks are available to purchase from all good
Newsagencies or online at
www.symplytoogood.com.au
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
CALCULATE YOUR LEVEL
Level 1
Level 2
27–33g fat / 1210–1260 calories per day
33–40g fat / 1500–1550 calories per day
- This level is mainly suitable for women.
- A short term level if you want quick
weightloss (female).
- If you have up to 15 kilos to lose.
- If you don’t do any exercise.
- Are elderly and not very mobile.
-
If you have 15 or more kilos to lose.
If you are a very active female.
If you are an inactive male.
A short term level if you want quick weightloss
(male).
Level 3
Level 4
40–50g fat / 1780–1830 calories per day
50–60g fat / 2070–2120 calories per day
- Suitable for those who have up to 40–50kg to
lose.
-
For extremely active females.
- Suitable for someone who has more than 50kgs
to lose.
- For extremely active males.
For moderately active males.
You must have all the food that is in LEVEL 1 including snacks. If you are on LEVEL 2, 3 or 4 then you go
to your LEVEL EXTRAS and have all that is listed there as well as what is in LEVEL 1.
Do not miss any of the food listed as it may cause you to be hungry the following day. You cannot swap
any choices from one day to another and you must only eat what is on the list for that day. Eating more
than what is listed on the daily menu may jeopardize your weight loss.
SALAD & VEGETABLES
Most salad and vegetables are unlimited but please have at least what is suggested in the menu.
There are some salad and vegetables that are NOT unlimited, only eat these when listed separately in the
menus: Avocado, corn, potato and sweet potato.
BREAD
9 grain bread and multi grain bread rolls are used due to their lower GI rating. Rice should be Basmati rice
as it too has a lower GI rating.
If you have a gluten or wheat intolerance replace bread with gluten free bread that weighs no more than
37g a slice and replace pasta with rice pasta.
CEREALS
You will notice cereals listed at breakfast time usually say HIGH FIBRE CEREAL, this is any cereal of
your choice that has at least 3g of fibre per serve. Check the nutritional panel on the side of the packet
and look down the serving for fibre. For example Special K has 0.8g fibre per serve compared to All Bran
at 13.3g fibre per serve. Check the labels and you will quickly know which is the right choice.
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
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DRINKS
Use the skim milk allocated in the SNACKS section for tea and coffee or as a drink. If you are lactose
intolerant then use no fat soy milk. I would recommend that you have only a couple of cups of coffee or
tea each day unless de-caffeinated (these don’t count towards your 8 glasses of water a day). Diet soft
drinks are allowed as long as they are de-caffeinated. Herbal teas and water are unlimited.
Alcohol has not been included in the menus, if you wish to include alcohol be aware that you are adding
extra kilojoules to your day which may slow down your weight loss.
If possible try to be alcohol free during the 28 days you are doing the menu plan as it will really help with
your weight loss. Don’t forget to drink at least 8 glasses of water every day. If you struggle to drink enough
water then add a small amount of diet cordial.
TIPS
Don’t guess the weights of food such as 120g chicken. I would suggest you invest in a small set of digital
scales so your portions are accurate.
If you do not want one of the choices that are listed and it is a recipe from one of my cookbooks, you can
swap it. Check the kilojoules and fat count per serve of the recipe for that day and choose another recipe
from any of the Symply Too Good To Be True cookbooks that has a similar kilojoule and fat count. Same
for other items such as swapping ham as your lunch choice just swap for another lean meat such as
turkey that has a similar fat and kilojoule count.
These products are available in my online store http://www.symplytoogood.com.au/shop
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
Day 4
¾ cup high fibre
cereal
½ cup skim milk
150g fresh fruit
30g 97% FF ham
2 cups salad
30g 25% reducedfat tasty cheese
1 wholemeal lavash
bread
1 tbsp 97% FF
mayonnaise
1 serve Chicken &
Vegetable Lasagne
(book 6)
2 cups salad
150g fresh fruit
½ cup low-fat cottage
cheese
2 slices 9 grain bread
1 tsp Flora Light
marg
2 cups Salad
225g watermelon
250g oven baked
jacket potato
½ serve Bolognaise
Sauce left over from
Day 1
20g 25% reduced-fat
tasty cheese
2 cups salad or
mixed vegetables
1 cup skim milk
150g fresh fruit
1 x 175g Form
yoghurt
20g almonds
1 cup skim milk
150g fresh fruit
150g watermelon
1 x 150g Fruche
1 cup skim milk
300g fresh fruit
2 Ryvita
1 Bega Super Slim
Cheese slice
1 small tomato
1 cup skim milk
150g fresh fruit
1 Blueberry &
Banana Muffin
(Book 2)
20g almonds
1 tbsp extra Philly
Light cream cheese
20g avocado
30g ham
150g fresh fruit
1 Be Natural
Cranberry Trail Bar
20g almonds
15g almonds
150g fresh fruit
15g almonds
200g fresh fruit
20g avocado
30g lean ham
2 tsp Flora Light
marg
½ serve Bolognaise
½ cup cooked pasta
150g fresh fruit
1 Be Natural
Cranberry Trail Bar
20g almonds
150g fresh fruit
2 slices 9 grain
bread
2 tsp Flora Light
marg
½ extra serve
Lasagne
300g fresh fruit
30g almonds
15g almonds
150g fresh fruit
½ serve Bolognaise
150g potato
30g lean ham
20g extra bread roll
2 tsp Flora Light
marg
60g avocado
300g fresh fruit
1 serve Bolognaise
1 cup cooked pasta
1 Be Natural
Cranberry Trail Bar
30g almonds
300g fresh fruit
2 slices 9 grain
bread
2 tsp Flora Light
marg
100g extra steak
1 Weet-Bix
¼ cup skim milk
1 tsp honey
1 slice 9 grain
bread
2 tsps peanut
butter
½ extra serve
Lasagne
300g fresh fruit
30g almonds
¾ cup high fibre
cereal
½ cup skim milk
½ serve Bolognaise
150g potato
20g 25% reduced-fat
tasty cheese
35g almond
100g fresh fruit
Snacks
Level
4
150g raw lean rump
steak (grilled or
BBQ)
200g potato
2 cups vegetables
or salad
Day 3
2 Weet-Bix
¾ cup skim milk
1 tsp yellow box
honey
Extras
Level
3
2 tbsp Philly Light
cream cheese
5 canned asparagus
spears
50g multigrain bread
roll
2 cups salad
30g avocado
1 serve Bolognaise
Sauce (book 1)
20g 25% reduced-fat
tasty cheese
1 cup cooked pasta
2 cups salad or
vegetables
Day 2
2 slice 9 grain
bread toasted
2 tsps Flora Light
marg
½ tsp vegemite
1 tsp jam
1 cup skim milk
100g can pink
salmon drained
2 cups salad
30g avocado
1 tbsp 97% FF
mayonnaise
Extras
Level
2
1 Blueberry Banana
Muffin (book 2)
1 cup skim milk
Extras
Dinner
Level
1
Lunch
Breakfast
WEEK 1 MENU PLAN
Day 1
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
WEEK 1 MENU PLAN
1 round wholemeal
crumpet toasted
1 tsp Flora Light marg
1 tsp yellow box honey
1 x 175gFormé
yoghurt
1 individual Four ‘n’
Twenty LITE meat pie
or 1 hot dog (1 x 50g
Frankfurter & 1 x 60g
Long white bread roll)
1 tbsp tomato sauce
3 grilled fish fingers
1 slice Bega Super
Slim cheese
1 tbsp low-fat tartare
sauce
50g multi grain bread
roll
2 cups salad
1 slice Bega Super
Slim cheese
2 slices multigrain
bread
1 tsp Flora Light marg
2 cups salad
150g fresh fruit
Dinner
1 serve Pepper Fish
(Book 6)
200g potato
2 cup salad or
vegetables
1 serve Chicken
Vegetable Lasagne
(book 6)
2 cups salad or
vegetables
1 serve Crumbed
Cutlets (book 2)
200g potato
2 cups vegetables or
salad
1 cup skim milk
150g fresh fruit
2 Ryvita
2 Bega Super Slim
Cheese slices
1 tomato
1 cup skim milk
150g fresh fruit
1 x 150g Fruche
30g diary milk
chocolate
1 cup skim milk
150g fresh fruit
20g almonds
1 Be Natural Cranberry
Trail bar
40g dairy milk
chocolate
1 slice fruit bread
toasted
1 tsp Flora Light marg
15g dairy milk
chocolate
½ serve Crumbed
Cutlets
10g almonds
100g fresh fruit
2 Ryvita
45g avocado
150g fresh fruit
100g potato
40g dairy milk
chocolate
1 slice fruit bread
toasted
1 tsp Flora Light marg
½ serve Chicken
Vegetable Lasagne
150g fresh fruit
30g dairy milk
chocolate
1 serve Crumbed
Cutlets
100g potato
150g fresh fruit
20g almonds
1 extra Four ‘n’
Twenty LITE meat pie
or 1 hot dog (1 x 50g
Frankfurter & 1 x 60g
Long white bread roll)
1 tbsp tomato sauce
2 Ryvita
45g avocado
150g fresh fruit
100g potato
40g dairy milk
chocolate
1 slice fruit bread
toasted
1 tsp Flora Light marg
½ serve Chicken
Vegetable Lasagne
300g fresh fruit
30g dairy milk
chocolate
50g Red Rock Deli
chips
1 round wholemeal
crumpet
1 tsp Flora Light Marg
1 tsp yellow box honey
1 slice Bega Super
Slim Cheese
2 slices 9 grain bread
150g fresh fruit
1 serve Crumbed
Cutlets
100g potato
25g almonds
Level
3
Lunch
Breakfast
1 slice fruit bread
toasted
1 tsp Flora Light marg
150g fresh fruit
Extras
Level
2
Day 7
¾ cup high fibre
cereal
½ cup skim milk
150g fresh fruit
Extras
Level
1
Day 6
Snacks
Day 5
Extras
Level
4
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
Day 10
300g fresh fruit
salad
2 Weet-Bix
¾ cup skim milk
1 tsp yellow box
honey
1 cup skim milk
150g banana
add ice for
smoothie (optional)
Lunch
25g sliced smoked
salmon
30g Light
Philadelphia cream
cheese
75g wholemeal
bagel
2 cups salad
1 serve Vegetable
Frittata (book 6)
2 cups salad
1 Be Natural
Cranberry Trail Bar
1 small (105g) can
pink salmon
60g avocado
2 cups salad
150g fresh fruit
1 serve Carrot &
Spinach Slice (book
4)
200g potato
2 cups salad or
vegetables
1 serve Chicken
with Pepper Sauce
(book 2)
200g potato
2 cups vegetables
or salad
1 cup skim milk
300g fresh fruit
30g unsalted
cashews
1 cup skim milk
1 x 175g Formé
yoghurt
150g fresh fruit
25g almonds
1 poached or dry
fried egg
dry fry 75g bacon
short cut &
1 medium tomato &
½ cup mushrooms
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
125g strawberries
150g fresh fish (pan
fried w/cooking
spray)
1 serve Potato Chips
(book 1)
2 cup vegetables or
salad
2 cup skim milk
2 tbsps Milo
300g fresh fruit
150g fresh fruit
20g unsalted
cashews
50g multi grain
bread roll
2 tsp Flora Light
marg
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
½ tsp vegemite
25g extra bagel
½ serve Carrot &
Spinach Slice
100g potato
150g fresh fruit
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
½ tsp vegemite
25g extra bagel
½ serve Carrot &
Spinach Slice
100g potato
150g fresh fruit
1 Be Natural
Cranberry Trail bar
35g avocado
10 rice crackers
50g multi grain
bread roll
2 tsp Flora Light
marg
100g potato
25g almonds
150g fresh fruit
Breakfast
Day 9
150g banana
1 cup skim milk
add ice for a
smoothie (optional)
Dinner
WEEK 2 MENU PLAN
Day 8
Level
4
Extras
Level
3
Extras
Level
2
Extras
Snacks
Level
1
1 serve Vegetable
Frittata
90g multi grain
bread roll
2 tsp Flora Light
marg
100g potato
25g almonds
150g fresh fruit
1 poached or dry
fried egg
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
1 poached or dry
fried egg
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
50g fresh fish
1 serve Potato Chips
30g dairy milk
chocolate
1 poached or dry
fried egg
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
100g fresh fish
1 serve Potato Chips
60 dairy milk
chocolate
150g fresh fruit
Day 11
1 serve Carrot &
Spinach Slice (book
4)
200g potato
2 cups vegetables
or salad
1 cup skim milk
150g fresh fruit
1 x 175g Formé
yoghurt
1 Be Natural
Cranberry Trail bar
1 slice 9 grain
bread
20g almonds
2 slices 9 grain
bread
150g fresh fruit
35g almonds
1 English fruit
muffin toasted
2 tsp Flora Light
marg
½ serve Carrot &
Spinach Slice
2 slices 9 grain
bread
150g fresh fruit
35g almonds
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1 Banana Blueberry
Muffin (book 2)
150g fresh fruit
1 sachet 98% FF
Cream of Mushroom
Cup a Soup
30g 25% reduced-fat
tasty cheese
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
2 cups salad
30g avocado
80g cooked lean roast
lamb fat removed
1 serve Baked
Vegetables (book 1)
1 cup vegetables
¼ cup prepared
Gravox Lite Gravy
1 cup skim milk
125g strawberries
1 x 175g Formé
yoghurt
25g almonds
30g deli sliced turkey
breast
1 Bega Super Slim
cheese slice
4 Ryvitas
3 tsp Flora Light marg
2 cups salad
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
40g cooked lean roast
lamb fat removed
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
40g avocado
70g cooked lean roast
lamb fat removed
300g fresh fruit
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
40g avocado
70g cooked lean roast
lamb fat removed
300g fresh fruit
50g Red Rock Deli
chips
Level
2
Level
3
Extras Snacks
Dinner
Lunch
¾ cup high fibre
cereal
½ cup skim milk
150g fresh fruit
Extras
Level
1
Day 13
Extras
Breakfast
WEEK 2 MENU PLAN
Day 12
Level
4
Day 14
½ cup canned baked
beans
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
150g fresh fruit
1 serve Healthy Veggie
Soup (book 6)
50g multigrain bread
roll
1 tsp Flora Light marg
1 serve Beef Tortilla
Stack (book 3)
2 cups vegetables or
salad
150g fresh fruit
150g raw lean pork
chop fat removed
200g potato
2 cups vegetables or
salad
1 cup skim milk
300g fresh fruit
1 x 21g snack pkt Vege
Chips
1 cup skim milk
150g watermelon
1 x 175g Formé
yoghurt
15g almonds
40g avocado
1 x 175g Formé
yoghurt
35g almonds
40g avocado
1 x 175g Formé
yoghurt
2 Ryvita
1 Bega SuperSlim
cheese slice
30g deli sliced turkey
breast
½ serve Beef Tortilla
Stack
40g avocado
1 x 175g Formé
yoghurt
2 Ryvita
1 Bega Super Slim
cheese slice
30g deli sliced turkey
breast
½ serve Beef Tortilla
Stack
1 x 21g snack pkt Vege
Chips
30g dairy milk
chocolate
35g almonds
50g raw lean pork
chop fat removed
100g potato
300g fresh fruit
½ cup baked beans
1 poached egg
1 slice 9 grain bread
toasted
35g almonds
50g raw lean pork
chop fat removed
100g potato
300g fresh fruit
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
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www.symplytoogood.com.au.
Level
4
Extras
Level
3
Extras
Level
2
Extras
Snacks
Dinner
Level
1
Lunch
Breakfast
WEEK 3 MENU PLAN
Day 15
Day 16
Day 17
Day 18
1 Plain Omelette
(book 3)
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
125g strawberries
30g 97% FF ham
slices
1 Bega Super Slim
cheese slice
50g multigrain bread
roll
1 tsp Flora Light
marg
2 cups salad
1 x 175g Formé
yoghurt
1 slice fruit bread
toasted
2 tsps Flora Light
marg
1 cup skim milk
2 tbsps Milo
¾ cup high fibre
cereal
½ cup skim milk
½ cup canned
Weight Watchers
peaches drained
¾ cup high fibre
cereal
½ cup skim milk
150g fresh fruit
1 Bega Super Slim
Cheese slice
30g 97% FF ham
50g multi grain
bread roll
2 tsps Flora Light
marg
2 cups salad
125g strawberries
1 serve Healthy
Veggie Soup (book
6)
2 slices 9 grain
bread toasted
2 tsps Flora Light
marg
1 serve Salmon Bake
2 cups salad
30g avocado
1 serve Beef Tortilla
Stack (book 3)
2 cups vegetables or
salad
1 serve Salmon
Bake (book 3)
2 cups vegetables
or salad
1 average serve
Lasagne (book 1)
2 cups salad
30g avocado
1 cup skim milk
30g diary milk
chocolate
150g fresh fruit
1 x 21g snack pkt
Vege Chips
1 cup skim milk
150g fresh fruit
2 serves Fruit DeLight (book 1)
50g Greens Lite
Microwave popcorn
2 cups skim milk
300g fresh fruit
1 serve Minted Lamb
Kebabs (book 5)
1 serve Potato Bake
(book 2)
2 cups vegetables or
salad
1 cup skim milk
300g fresh fruit
1 serve Choc Mint
Squares (book 6)
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
20g dairy milk
chocolate
1 slice 9 grain bread
1 tsp Flora Light
marg
½ serve Beef Tortilla
Stack
45g dairy milk
chocolate
40g avocado
200g potato
30g avocado
1 x 21g snack pkt
Vege Chips
30g avocado
1 x 175g Formé
yoghurt
1 slice fruit bread
toasted
1 tsp Flora Light
marg
40g avocado
½ serve Salmon
Bake
200g potato
1 slice fruit bread
toasted
1 tsp Flora Light
marg
25g multi grain
bread roll
40g avocado
1 serve Salmon
Bake
400g potato
30g avocado
½ serve Lasagne
1 x 21g snack pkt
Vege Chips
1 Peters Split icecream
30g avocado
½ serve Salmon Bake
20g almonds
1 x 175g Formé
yoghurt
150g fresh fruit
1 serve Healthy
Veggie Soup
30g avocado
½ serve Lasagne
1 x 21g snack pkt
Vege Chips
1 Peters Split icecream
20g almonds
30g avocado
½ serve Salmon Bake
½ serve Minted Lamb
Kebabs
1 serve Potato Bake
20g almonds
1 x 175g Formé
yoghurt
150g fresh fruit
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
½ serve Beef Tortilla
stack
60g dairy milk
chocolate
1 x 21g snack pkt
Vege Chips
300g fresh fruit
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
Level
3
Extras
Level
2
Extras
Snacks
Dinner
Level
1
Lunch
Breakfast
WEEK 3 MENU PLAN
Day 19
Extras
Level
4
Day 20
Day 21
1 boiled or poached
egg
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
125g watermelon
1 x 100g can Tuna
Tempter Tomato &
Onion
50g multi grain bread
roll
2 cups salad
1 x 150g Fruche
¾ cup high fibre cereal
½ cup skim milk
½ cup Weight
Watchers peaches
drained
150g banana
1 cup skim milk
add ice for a smoothie
(optional)
1 serve Pizza Supreme
(book 1)
2 cups salad
30g avocado
60g cooked chicken
breast
1 wholemeal lavash
bread
2 cups salad
1 tbsp 97% FF
mayonnaise
1 serve Lasagne
(book 1)
2 cups salad or
vegetables
100g cooked lean
roast pork loin
1 serve Baked
Vegetables (book 1)
1 cup green beans
¼ cup prepared
Gravox Lite gravy
250g jacket potato
baked
½ cup canned cream
corn
90g bacon short cut
strips grilled
1 serve Symslaw
(book 2)
1 cup skim milk
150g fresh fruit
125g strawberries
1 chocolate paddle
pop
1 cup skim milk
1 x 175g Formé
yoghurt
125g watermelon
1 slice Choc Mint
Squares (book 6)
1 cup skim milk
100g kiwi fruit
125g strawberries
30g pretzels
1 boiled or poached
egg
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
1 boiled or poached
egg
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
½ serve Lasagne
25g avocado
150g fresh fruit
1 boiled or poached
egg
1 slice 9 grain bread
toasted
1 tsp Flora Light marg
50g multi grain bread
roll
30g 25% reduced-fat
tasty cheese
½ serve Lasagne
40g avocado
150g fresh fruit
30g unsalted cashews
50g avocado
150g potato
1 serve Pizza Supreme
150g fresh fruit
30g unsalted cashews
2 slices 9 grain bread
3 tsps peanut butter
50g avocado
150g potato
1 serve Pizza Supreme
50g cooked lean roast
pork loin
1 serve Baked
Vegetables
¼ cup prepared
Gravox Lite gravy
150g fresh fruit
45g unsalted
cashews
2 slices 9 grain bread
3 tsps peanut butter
50g avocado
150g potato
1 Streets Vanilla
Cornetto ice-cream
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Level
3
Level
4
Extras Snacks Dinner
Extras
Level
2
Extras
Level
1
Lunch
Breakfast
WEEK 4 MENU PLAN
Day 22
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
1 tsp Jam
1 x 175g Formé
yoghurt
30g 25% reduced-fat
tasty cheese
1 wholemeal lavash
bread
2 cups salad
2 tsps 97% FF
mayonnaise
15g almonds
1 serve Indian Tikka
Chicken (book 6)
½ cup Basmati rice
2 cups vegetables or
salad
½ cup skim milk
300g fresh fruit
1 Be Natural
Cranberry Trail bar
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
1 tsp jam
10g almonds
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
1 tsp jam
½ serve Indian Tikka
Chicken
½ cup Basmati rice
35g almonds
1 slice 9 grain bread
toasted
1tsp Flora Light
marg
1 tsp jam
30g 25% reduced-fat
tasty cheese
1 wholemeal lavash
2 tsps 97% FF
mayonnaise
½ serve Indian
Tikka Chicken
½ cup Basmati rice
35g almonds
Day 23
¾ cup high fibre
cereal
½ cup skim milk
150g fresh fruit
Day 24
1 cup cooked
porridge
½ cup skim milk
20g sultanas
1 x 100g can Tuna
Tempters Tomato &
Onion
2 cups salad
1 slice 9 grain
bread
1 tsp Flora Light
marg
150g fresh fruit
1 serve Rippa
Rissoles (book 4)
2 cups vegetables
or salad
1 x 175g Formé
yoghurt
1 cup skim milk
150g fresh fruit
10 rice crackers
50g avocado
30g deli sliced
turkey breast
1 Bega Super Slim
cheese slice
50g multigrain
bread roll
2 cups salad
60g avocado
Day 25
1 poached egg
1 tomato dry pan
fried
75g mushrooms dry
pan fried
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
1 cup skim milk
80g canned pink
salmon
30g 25% reduced-fat
tasty cheese
2 cups salad
150g watermelon
1 serve Fettuccini
Carbonara (book 2)
2 cups vegetables
or salad
1 serve Chicken Basil
Stir fry (book 6)
¾ cup cooked
Basmati rice
1 cup skim milk
300g fresh fruit
1 chocolate paddle
pop
1 cup skim milk
300g fresh fruit
1 x 21g snack pkt
Vege Chips
1 slice 9 grain
bread
15g almonds
25g unsalted dry
roasted cashews
3 Ryvita
30g avocado
1 slice 9 grain
bread
30g almonds
½ serve Rippa
Rissoles
300g fresh fruit
35g unsalted dry
roasted cashews
½ serve Fettuccini
Carbonara
150g fresh fruit
½ serve Chicken
Basil Stir fry
3 Ryvita
50g avocado
1 x 21g snack pkt
Vege Chips
¾ cup high fibre
cereal
½ cup skim milk
1 slice 9 grain
bread
35g almonds
½ serve Rippa
Rissoles
300g fresh fruit
½ cup porridge
30g deli sliced
turkey breast
1 Bega Super Slim
cheese slice
50g multigrain
bread roll
20g avocado
35g unsalted
cashews
½ serve Fettuccini
Carbonara
150g fresh fruit
1 poached egg
1 slice 9 grain bread
toasted
1 tsp Flora Light
marg
½ serve Chicken
Basil Stir fry
3 Ryvita
50g avocado
1 x 21g snack pkt
Vege Chips
150g fresh fruit
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Level
3
Extras
Level
2
Extras
Snacks
Dinner
Level
1
Lunch
Breakfast
WEEK 4 MENU PLAN
Day 26
Extras
Level
4
Day 27
Day 28
½ cup canned baked
beans
150g tomato grilled
1 slice 9 grain bread
toasted
¾ cup high fibre cereal
½ cup skim milk
15g sultanas
¾ cup high fibre cereal
½ cup skim milk
½ can Weight
Watchers peaches
drained
30g 25% reduced-fat
tasty cheese
1 wholemeal lavash
bread
2 cups salad
1 tbsp 97% FF
mayonnaise
125g raw fish fillet
(pan fried with
cooking spray)
1 serve Potato Chips
(book 1)
2 cups vegetables or
salad
1 boiled egg
2 slices 9 grain bread
1 tsp Flora Light marg
2 cups salad
1 x 175g Formé
yoghurt
30g deli sliced turkey
breast
50g multi grain bread
roll
2 cups salad
30g avocado
100g cooked lean
roast beef topside fat
removed
1 serve Baked
Vegetables (book 1)
1 cup green
vegetables
¼ cup prepared
Gravox Lite gravy
1 cup skim milk
150g watermelon
8 rice crackers
30g avocado
1 serve Marsala
Chicken (book 6)
½ cup cooked Basmati
rice
2 cups vegetables or
salad
¼ cup high fibre cereal
¼ cup skim milk
1 tsp Flora Light marg
25g cooked lean roast
beef
30g avocado
4 rice crackers
¼ cup high fibre cereal
¼ cup skim milk
1 boiled egg
2 slices 9 grain bread
toasted
1 tsp Flora Light marg
15g almonds
150g fresh fruit
¼ cup high fibre cereal
¼ cup skim milk
1 boiled egg
2 slices 9 grain bread
toasted
1 tsp Flora Light marg
75g cooked lean roast
beef
¼ cup prepared
Gravox Lite gravy
150g fresh fruit
8 rice crackers
40g avocado
30g deli sliced turkey
breast
50g multi grain bread
roll
30g avocado
½ serve Marsala
Chicken
½ cup cooked Basmati
rice
150g fresh fruit
25g almonds
1 cup skim milk
100g strawberries
1 x 175g Formé
yoghurt
8 rice crackers
30g Skinny Hommus
dip (Black Swan)
30g 97% FF tasty
cheese
20g avocado
50g strawberries
½ cup canned baked
beans
1 slice 9 grain bread
toasted
30g 25% reduced fat
tasty cheese
50g avocado
50g strawberries
½ cup canned baked
beans
1 slice 9 grain bread
30g 25%reduced fat
tasty cheese
50g avocado
50g raw fish fillet (pan
fried with cooking
spray)
1 serve Potato Chips
15g almonds
50g strawberries
1 cup skim milk
25g almonds
150g fresh fruit
1 x 150g Fruche
½ serve Marsala
Chicken
½ cup cooked Basmati
rice
150g fresh fruit
25g almonds
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RECIPES
BAKED VEGETABLES (BOOK 1)
SERVES: 1
INGREDIENTS
vegetables of your choice
eg. potato, pumpkin,
onion, sweet potato
cooking spray
Preheat oven 230°C fan forced.
Cut vegetables into large chunks, keep onion whole. Microwave with a little water for 10 minutes on
high, drain. Coat baking tray generously with cooking spray. Place vegetables on tray, generously
spray again. Bake on top rack 30-40 minutes or until golden brown, turning once.
SERVE PER PERSON: 1 medium size potato, 1 medium piece pumpkin, 1 small onion, 1 medium
piece of sweet potato.
Nutritional Information:
PER SERVE
FAT TOTAL
0.7g
SATURATED
0.2g
FIBRE
4.8g
PROTEIN
6.1g
CARBS
34.1g
SUGAR
8.7g
SODIUM
20mg
KILOJOULES
702 (cals 167)
GI RATING
MEDIUM
Dietitian’s Tip: A fabulous tasty way to have low-fat baked vegetables. Great for preventing chronic
diseases such as diabetes, heart disease and some types of cancers.
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BEEF TORTILLA STACK (BOOK 3)
SERVES: 8
INGREDIENTS
cooking spray
600g very lean beef mince
1 cup onion finely diced
1 tsp crushed garlic (in jar)
½ cup corn kernels
1 cup capsicum small diced
1 x 415g can no added salt crushed tomatoes
3 tablespoons no added salt tomato paste
1½ cups water
1 tsp salt-reduced chicken-style stock powder
(Massel®)
2 tablespoons salt-reduced taco seasoning (Old El
Paso®)
5 tortilla sheets
½ cup 25% reduced-fat grated tasty cheese
Preheat oven to 180ºC fan forced.
In a large saucepan coated with cooking spray sauté mince. When cooked drain and place in a bowl, leave
to one side. Add all the remaining ingredients to saucepan except the tortilla sheets and cheese. Bring
mixture to boil, simmer 10 minutes. Remove 1 cup of the tomato sauce and leave to one side (this will go on
the top). Add the mince back into the remaining sauce and bring to boil. Coat a quiche or pie plate with
cooking spray and lay 1 tortilla sheet on base and spread 1½ cups of mince sauce over sheet, repeat this
3 times. Top with last tortilla sheet and cover with reserved tomato sauce, sprinkle cheese over top.
Bake for 30 minutes or until cheese has browned.
Variation: Replace beef mince with 600g very lean chicken mince.
Suitable to be frozen.
Nutritional information
PER SERVE
FAT
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
TOTAL
SATURATED
BEEF
11.5g
4.1g
3.2g
23.1g
23.0g
3.8g
529mg
1212 (cals 289)
Low
CHICKEN
8.0g
2.4g
3.2g
24.8g
23.0g
3.8g
523mg
1114 (cals 265)
Low
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
BLUEBERRY AND BANANA MUFFINS (Book 2)
MAKES: 10
INGREDIENTS
cooking spray
2 egg whites
¼ cup sugar
½ tsp bicarb soda
½ cup apple sauce (in jar)
½ cup mashed ripe banana
2½ cups self-raising flour
1 cup canned blueberries (well drained)
Preheat oven 200ºC fan forced.
Coat a 12 cup muffin tin with cooking spray. In a medium size mixing bowl beat egg whites and sugar for 1
minute using an electric beater. Stir bicarb soda into apple sauce (it will froth) then add to bowl. Place
mashed banana into bowl and mix together. Gently fold flour into mixture in one go, treat as a sponge,
DO NOT BEAT, as this will make the muffins tough (mixture can look a little lumpy). Gently fold
blueberries into mixture. Spoon into prepared muffin tin dividing equally into 10 cups. Bake 15-20 minutes
or until firm to touch in centre. Allow muffins to sit 5 minutes in tin before turning onto a wire rack to cool.
Variation: Replace banana with chopped fresh apple or chopped fresh pear.
Nutritional Information
PER MUFFIN
FAT
TOTAL
0.4g
SATURATED
0.1g
FIBRE
2.1g
PROTEIN
3.8g
CARBS
32.0g
SUGAR
10.8g
SODIUM
237mg
KILOJOULES
617 (cals 147)
GI RATING
Medium
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BASIC BOLOGNAISE SAUCE (Book 1)
SERVES: 6
INGREDIENTS
cooking spray
500g very lean beef mince
1 x 410g can no added salt tomato puree
¼ cup (70g) no added salt tomato paste
1 tsp crushed garlic (in jar)
1 small onion diced
1 tsp oregano
1 tsp beef stock powder
1 cup water
cracked pepper (optional)
Brown mince in a large saucepan that has been coated with cooking spray, drain well, remove to
plate. Using same saucepan mix tomato puree, tomato paste, garlic, onion, oregano, stock powder,
water and pepper together. Bring to boil, reduce heat and simmer for 5 minutes covered. Add mince to
pot for 5 minutes. Serve with spaghetti noodles.
Variations: To make Chilli Con Carne make Basic Bolognaise Sauce, add 1 whole can (410g)
of Mexican Kidney Beans. Taste test sauce, if you want it hotter, add ¼ tsp chilli powder. Serve
with rice.
Suitable to freeze
Nutritional Information
PER SERVE
FAT TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
BOLOGNAISE
CHILLI CON CARNE
6.0g
6.3g
2.5g
2.5g
1.8g
5.3g
18.5g
21.8g
6.3g
16.8g
4.6g
6.4g
189mg
487mg
642 (cals 153)
890 (cals 212)
Low
Low
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CARROT AND SPINACH SLICE (Book 4)
SERVES: 6
INGREDIENTS
1 bunch silverbeet/spinach
2 whole eggs
3 egg whites
1 x 35g packet salt reduced French onion soup
(Continental®)
1 tsp crushed garlic (in jar)
2 tablespoons grated parmesan cheese
½ cup 25% reduced fat grated tasty cheese
3 cups carrot grated
½ cup onion diced
¾ cup self raising flour
pepper to taste
cooking spray
extra ⅓ cup 25% reduced fat grated tasty cheese
Preheat oven 180ºC fan forced.
Wash silverbeet then remove white stalks. (An easy way to do this is to hold the stalk in one hand and
with the other hand pull away the green leaf). Cut silverbeet leaves into thin strips. Microwave in a little
water for 3 minutes. Drain really well by pushing out as much water as possible from silverbeet and leave
to one side. In a large mixing bowl beat eggs and whites well. Add dry soup mix, garlic, parmesan cheese,
½ cup tasty cheese and combine well. Add in grated carrots, diced onion and spinach and mix. Stir in flour
until combined well. Pepper to taste. Coat a quiche dish with cooking spray then spread mixture into dish.
Sprinkle extra ⅓ cup tasty cheese over top. Bake 45 minutes or until browned and firm in centre.
Variation: For a quicker version replace silverbeet with 2 x 250g packets frozen chopped spinach. Defrost
and squeeze as much water out as possible from spinach before using.
Nutritional information
PER SERVE
FAT TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
6.8g
3.5g
4.1g
12.7g
16.8g
4.1g
464mg
749(cals 178)
Medium
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www.symplytoogood.com.au.
CHICKEN AND VEGETABLE LASAGNE (Book 6)
SERVES: 8
INGREDIENTS
SAUCE
2 tablespoons Flora® Light margarine
3 tablespoons plain flour
3 cups skim milk
2 tsps salt-reduced chicken stock powder
1/3 cup finely grated parmesan cheese
pepper
FILLING
2 cups peeled pumpkin small dice
2 cups carrots sliced
2 cups peeled sweet potato small dice
2 cups broccoli in small florets
1 cup cut frozen beans
cooking spray
500g skinless chicken breast small dice
1 onion diced
1 tsp crushed garlic (in jar)
ASSEMBLY
9 lasagne sheets
1 packet (150g) fresh spinach leaves
½ cup 25% reduced-fat grated tasty cheese
Preheat oven 180°C fan forced.
To make sauce: Melt margarine in medium size saucepan then whisk in flour and combine. Slowly add milk
whisking continuously to avoid lumps. Once boiled, add stock powder, parmesan cheese and pepper to taste.
Set to one side.
To make filling: Microwave pumpkin, carrots and sweet potato in a little water on high for 8 minutes. Drain and
place in a large bowl. Microwave broccoli and beans in a little water on high for 6 minutes. Drain and add to
other vegetables. Coat a large non-stick frypan or wok with cooking spray and sauté chicken for 2 minutes. Add
onion and garlic and cook for a further 2 minutes. Add sauce and chicken to vegetables and combine well.
To assemble lasagne: Coat a large lasagne dish with cooking spray. Place 3 lasagne sheets on the bottom of
the dish. Pour one-third of the filling over sheets then top with half the spinach leaves. Repeat this process.
Top with last 3 remaining lasagne sheets and pour remaining filling over top. Sprinkle grated cheese over the
top and cover with sheet of aluminum foil. Bake for 1 hour then remove foil and continue baking lasagne for
another 15 minutes or until brown on the top.
Suitable to be frozen for 2-3 weeks.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
7.3g
3.0g
3.4g
26.8g
28.8g
SUGAR
SODIUM
KILOJOULES
GI RATING
9.8g
386mg
1215 (cals 290)
LOW
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CHICKEN BASIL STIRFRY (Book 6)
SERVES: 4
INGREDIENTS
500g skinless chicken breasts
cooking spray
1 tsp crushed ginger (in jar)
2 tsps crushed garlic (in jar)
1 cup carrot sliced
2 cups small broccoli florets
½ cup water
3 small kaffir lime leaves
¼ tsp chopped chilli (in jar) or to taste
1 cup yellow capsicum sliced
1 onion sliced
1 cup snow peas
1½ cups mushrooms sliced
1 tsp salt-reduced chicken stock powder
1 tsp fish sauce
3 tablespoons Hoi Sin sauce
1 cup (½ bunch) basil leaves
1 tsp sugar
pepper
1 tablespoon cornflour
1½ cups water
Cut chicken into bite size pieces. Heat wok or large non-stick frypan and coat with cooking spray. Sauté chicken, ginger
and garlic together until cooked. Remove chicken onto a plate and leave to one side. Re-spray pan and sauté carrots
and broccoli for 3 minutes. Add ½ cup water to pan with kaffir lime leaves, chilli, capsicum, onion, snow peas and
mushrooms stirring regularly to avoid vegetables burning. Once vegetables are cooked to your liking, add stock powder,
fish and Hoi Sin sauce, basil leaves, sugar and pepper to taste and combine well. Blend cornflour with water and pour
into pan, stir well. Add chicken back to pan and mix with vegetables.
Suitable to be frozen.
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
4.0g
0.9g
6.4g
33.6g
14.2g
10.1g
579mg
956 (cals 228)
MEDIUM
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CHICKEN WITH PEPPER SAUCE (Book 2)
SERVES: 6
INGREDIENTS
1 tablespoon dried medley peppercorn mix
cooking spray
½ cup onion finely chopped
2 tsps salt-reduced chicken stock powder
2 tablespoons brandy
¼ cup red wine
3 tablespoons cornflour
½ cup water
1 x 375ml can evaporated light milk
pepper to taste
6 x 150g skinless chicken breasts
Crush peppercorns using a rolling pin. Coat a nonstick saucepan with cooking spray, cook onion and
crushed
peppercorns
2
minutes,
stirring
continuously. Add chicken stock powder, brandy, red
wine and bring to boil. Combine cornflour with water,
add to pot and bring to boil. Pour in milk, stir
ingredients together well, pepper to taste. Once
boiled reduce to a low simmer. Cook chicken breasts
by grilling, dry bake or pan fry in a non-stick frypan
that has been coated with cooking spray. Spoon
pepper sauce over chicken and serve.
Variations: Replace chicken with lean rump or lean butterfly pork steak.
Nutritional Information
PER SERVE
CHICKEN
RUMP
PORK
FAT
TOTAL
4.5g
5.0g
2.6g
SATURATED 1.6g
2.4g
1.2g
FIBRE
0.4g
0.4g
0.4g
PROTEIN
39.4g
40.6g
42.1g
CARBS
11.3g
11.3g
11.3g
SUGAR
7.9g
7.9g
7.9g
SODIUM
147mg
139mg
142mg
KILOJOULES
1109 (cals 264) 1147 (cals 273) 1084 (cals 258)
GI RATING
Low
Low
Low
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CHOC MINT SQUARES (Book 6)
MAKES: 15 slices
INGREDIENTS
2 egg whites
½ cup sugar
¾ tsp bicarb soda
½ cup apple sauce (in jar)
½ cup skim milk
1¼ tsps peppermint essence
15 squares (75g) dark cooking chocolate
grated
1½ cups self-raising flour
⅓ cup cocoa
cooking spray
ICING
½ cup icing sugar sifted
1 tsp Flora® Light margarine
6 drops peppermint essence
about 1 tsp skim milk
Preheat oven 180ºC fan forced. Beat egg whites and sugar together in a medium size mixing bowl for
1 minute using an electric beater. Stir bicarb soda into apple sauce (it will froth), then add to bowl.
Add milk, essence and chocolate, combine well. Sift flour and cocoa in one go, gently fold ingredients
together. DO NOT BEAT, as this will make the mixture tough. Once flour is combined, pour into a
slab tin that has been coated with cooking spray. Bake 20-25 minutes or until mixture springs back
when lightly pressed in centre. Once cooled, cut into 15 slices then make icing. To make icing: In a
small mixing bowl combine all ingredients. Pour into small icing bag then pipe squiggles over top of
each square.
Variation: Omit peppermint essence for Choc Squares.
Suitable to be frozen.
Nutritional Information:
PER SLICE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
2.2g
1.6g
0.9g
2.9g
26.1g
15.5g
192mg
561 (cals 134)
MEDIUM
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www.symplytoogood.com.au.
CRUMBED LAMB CUTLETS (Book 2)
SERVES: 4
INGREDIENTS
12 medium size (480g) lean lamb French cutlets
1 egg white
½ cup skim milk
1 cup dried breadcrumbs
Trim cutlets, cutting as much visible fat off as possible. Beat
egg white and milk together. Coat each cutlet with egg mix
then coat in breadcrumbs. Repeat until all cutlets are
crumbed. Place under grill, cook until browned, checking
regularly so as not to burn cutlets. Once both sides are
browned serve 3 cutlets per person.
To make a low-fat gravy use GRAVOX ® Lite Supreme gravy
mix as directed on packet.
Nutritional Information
PER SERVE
FAT
TOTAL
5.8g
SATURATED
2.5g
FIBRE
0.6g
PROTEIN
20.4g
CARBS
11.0g
SUGAR
1.8g
SODIUM
177mg
KILOJOULES
747 (cals 178)
GI RATING
Medium
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FETTUCCINI CARBONARA (Book 2)
SERVES: 6
INGREDIENTS
cooking spray
1 tsp crushed garlic (in jar)
1 small onion diced
1 cup 97% fat-free ham diced (Hans®)
3 cups mushrooms sliced
1 tablespoon (15g) Flora Light® margarine
2 tablespoons plain flour
1 x 375ml can evaporated light milk
¾ cup skim milk
2 sachets cream of mushroom cup-a-soup (Continental®)
1 tsp salt-reduced vegetable stock powder
2 tablespoons grated parmesan cheese
pepper to taste
300g dry fettuccine pasta
Coat a large non-stick saucepan with cooking spray. Sauté garlic and onion for 2 minutes, toss in ham
and cook 2 minutes. Add sliced mushrooms and cook a further 2-3 minutes. Remove from pan and set to
one side. In same saucepan melt margarine, add flour, mixing well. Slowly add in evaporated milk and
then skim milk, mixing continually until smooth. Stir in dry soup mix, stock powder and parmesan cheese.
Return mushroom mixture to pot, combine well, add pepper to taste. Fill a large saucepan ¾ full with
water: Bring to boil, add pasta, bring back to boil then simmer stirring occasionally to keep pasta
separated. Cook 10 minutes or until pasta is cooked, drain, divide into 4 serves. Pour sauce over pasta
and serve.
Nutritional Information
PER SERVE
FAT
TOTAL
4.3g
SATURATED
1.8g
FIBRE
3.8g
PROTEIN
17.5g
CARBS
47.7g
SUGAR
9.9g
SODIUM
366mg
KILOJOULES
1210 (cals 288)
GI RATING
Low
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
FRUIT DE LIGHT (Book 1)
SERVES: 4
INGREDIENTS
1 packet diet orange jelly crystals (Cottees®)
200ml boiling water
1 cup apricot halves in natural juice drained
1 x 200ml tub diet peach yoghurt
Dissolve jelly crystals in 200ml boiling water. Pour
into food processor/blender with apricots and
puree together. Add in yoghurt, blend till mixed.
Pour into dessert dishes, chill till set.
Variation: Replace apricots with any fruit you like,
either fresh or canned. Match up the colour of fruit
with jelly and yoghurt (keeping same quantities as
with the apricot recipe).
Not suitable to freeze
Nutritional information
PER PERSON
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
0.1g
0.1g
0.8g
3.0g
8.5g
8.2g
35mg
204 (cals 49)
Low
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
HEALTHY VEGGIE SOUP (Book 6)
SERVES: 8
INGREDIENTS
500g orange sweet potato
500g pumpkin
500g carrots (about 5 large)
cooking spray
1 large onion diced
2 tsps crushed garlic (in jar)
2 tsps crushed ginger (in jar)
2 tsps dried coriander
2 tsps cumin
2 tsps Cajun seasoning
2 litres water
3 tsps salt-reduced vegetable stock powder
1 cup frozen corn kernels
1 x 400g can chick peas (drained)
Peel and dice sweet potato and pumpkin. Peel and slice carrots then leave to one side. Coat the base of a
large boiler generously with cooking spray then sauté onion, garlic and ginger for 2 minutes. Add
coriander, cumin and Cajun seasoning to pot and cook for 30 seconds. Add water, sweet potato, pumpkin,
carrots and stock powder to pot. Stir well and once boiled reduce to a slow boil for around 30 minutes, or
until carrots are cooked through. Process soup using either a hand held stick blender or food processor
until smooth. Finally add corn and chick peas to pot. Once boiled, serve.
Variation: Instead of having a smooth soup you can use a potato masher to break up vegetables so that it
has a chunkier texture.
Suitable to be frozen.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
1.5g
0.3g
6.2g
6.1g
27.2g
11.0g
325mg
599 (cals 143)
LOW
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
INDIAN TIKKA CHICKEN (Book 6)
SERVES: 4
INGREDIENTS
500g skinless chicken breasts
1 onion
cooking spray
1 tsp crushed ginger (in jar)
1 tsp crushed garlic (in jar)
4 tablespoons Tikka Masala curry paste
1 tsp salt-reduced chicken stock powder
1 x 400g can no-added-salt chopped
tomatoes
1 x 375ml can evaporated light milk
1 tsp cornflour
1 tsp coconut essence
½ cup (10g) fresh coriander leaves
Cut chicken into bite sized pieces. Peel and cut onion into quarters then slice. Generously spray a nonstick frypan with cooking spray and sauté chicken, ginger and garlic for 3 minutes. Add onion and toss
with chicken cooking for a further 2 minutes. Coat chicken with Tikka Masala paste then add stock powder
and canned tomatoes. Combine well. Once boiled, reduce to a slow boil until chicken is cooked through.
Mix evaporated milk with cornflour and essence. Add to pan with coriander leaves and mix well. Once
sauce has boiled, serve.
Variation: Replace chicken with lean rump steak, lamb leg steak or firm tofu.
Suitable to be frozen for 2-3 weeks.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
CHICKEN
5.9g
1.4g
1.7g
34.1g
15.6g
10.4g
500mg
1067 (cals 255)
LOW
BEEF
6.3g
2.0g
1.7g
35.1g
15.6g
10.4g
494mg
1098 (cals 262)
LOW
LAMB
7.5g
2.6g
1.7g
33.2g
15.6g
10.4g
529mg
1114 (cals 266)
LOW
TOFU
10.5g
0.6g
1.7g
18.3g
20.6g
11.7g
439mg
924 (cals 221)
LOW
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
LASAGNE (Book 1)
SERVES: 8
INGREDIENTS
MEAT SAUCE
750g very lean mince
cooking spray
2 x 425g cans tomato puree
1 x 140g can no added salt tomato
paste
1 cup water
1 onion finely diced
2 tsps crushed garlic (in jar)
2 tsps beef stock powder
2 tsps oregano
pepper to taste
WHITE SAUCE MIXTURE
1 tablespoon (15g) Flora Light®
margarine
3 tablespoons plain flour
2½ cups skim milk
pepper to taste
8 instant lasagne sheets
¾ cup 25% reduced-fat grated tasty
cheese
To make meat sauce: Brown mince in a large saucepan that has been coated with cooking spray, drain well
and remove to a plate. In same saucepan add all other ingredients, bring to boil, simmer 5 minutes. Return
mince to pan, cook a further 5 minutes, leave to one side.
To make white sauce: Melt margarine in a medium size saucepan, add flour, mix well with a whisk to avoid
lumps. Slowly add milk, stir constantly until sauce boils, pepper to taste. Remove from heat, leave for a few
minutes to allow sauce to thicken.
Preheat oven 180°C fan forced.
To assemble lasagne: Spoon ⅓ of meat sauce over base of lasagna dish, cover with ½ of white sauce. Top
with 4 lasagne sheets. Spread ½ of meat sauce over lasagne, cover with remaining white sauce, top with
remaining lasagne sheets. Spread with remainder of meat sauce and sprinkle with cheese. Cover with foil (coat
foil with cooking spray to stop cheese sticking). Bake 40-45 minutes, remove foil, cook a further 5-10 minutes
until pasta is cooked and cheese is golden brown.
Suitable to freeze
Nutritional information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
10.3g
4.6g
3.4g
29.0g
25.7g
SUGAR
SODIUM
KILOJOULES
GI RATING
10.6g
379mg
1309 (cals 312)
Low
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
MARSALA CHICKEN (Book 6)
SERVES: 4
INGREDIENTS
4 x 125g chicken breasts flattened
cooking spray
¾ cup Marsala wine
2 cups mushrooms sliced
¼ cup shallots sliced
1 tsp crushed garlic (in jar)
½ tsp dried oregano
pinch black pepper
1 tsp salt-reduced chicken stock powder
2 tsps cornflour
1 cup evaporated light milk
Cook chicken breasts in a non-stick frypan
that has been coated generously with cooking spray, about 4 minutes each side. Remove from pan and
leave to one side.
Pour Marsala wine into the same frypan and boil for 30 seconds. Add mushrooms, shallots, garlic, dried
oregano, black pepper and stock powder. Bring back to boil then reduce to slow boil, stirring occasionally for
2 minutes. Combine cornflour with milk and pour into pan, stirring continuously until mixture boils. Return the
chicken to pan and serve once heated through.
Suitable to be frozen for 2-3 weeks.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
4.1g
1.4g
1.2g
35.1g
11.3g
8.3g
294mg
1073 (cals
256)
MEDIUM
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
MINTED LAMB KEBABS (Book 5)
SERVES: 6
INGREDIENTS
12 bamboo skewers
MARINADE
½ cup thick mint sauce (Fountain®)
3 tablespoons soy sauce 43% less salt
2 tablespoons no added salt tomato paste
1 tsp crushed ginger (in jar)
1 tsp crushed garlic (in jar)
¼ cup yellowbox honey
1 tsp cumin
1 tsp dried rosemary
KEBAB
750g raw lean lamb rump steak (boneless
chump)
Soak bamboo skewers overnight or for several hours in water before using to avoid burning.
To make marinade: In a small mixing bowl whisk all ingredients together.
To make kebabs: Cut lamb into large dice. Thread onto bamboo skewers then place into a large
shallow plastic container (that has a lid), pour marinade over meat. Refrigerate overnight if possible or
for at least 4 hours. Turn occasionally. When ready to cook remove kebabs from marinade and either
BBQ or grill turning so all sides cook. Pour marinade over meat while cooking.
Suitable to be frozen.
Nutritional Information
PER SERVE
FAT TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
8.3g
3.8g
0.1g
26.4g
21.8g
20.9g
440mg
1115 (cals
265)
LOW
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
PEPPER FISH (Book 6)
SERVES: 4
INGREDIENTS
1 egg white
¼ cup skim milk
¾ cup breadcrumbs
2 tsps freshly cracked black pepper
2 tsps crushed garlic (in jar)
2 tablespoons finely grated parmesan
cheese
2 tablespoons fresh basil leaves finely
chopped
2 tablespoons sesame seeds
4 x 150g firm fish fillets (boneless)
cooking spray
On a dinner plate beat egg white and milk together. In a medium size mixing bowl place all other
ingredients except fish and cooking spray. Mix together well (you may find using your fingers will help).
Place crumbs onto another dinner plate then dip fish in egg mix and then coat with breadcrumbs.
Coat a large non-stick pan generously with cooking spray. Before placing fish into pan generously spray
top of each piece of fish with cooking spray. Place sprayed side down into heated pan. Cook 3 minutes.
Spray top of fish with cooking spray then turn fish carefully to avoid breaking and cook for 3 minutes. To
know when fish is cooked through, check if the inside of the fish is white. If you see pink, this means the
fish is not cooked through yet.
Not suitable to be frozen.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
7.5g
2.3g
1.6g
36.9g
12.4g
1.9g
321mg
1116 (cals 266)
Medium
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
PIZZA SUPREME (Book 1)
SERVES: 2
INGREDIENTS
1 tablespoon no added salt tomato paste
1 kebab bread
½ cup 97% fat-free ham (Hans®) diced
⅓ cup onion thinly sliced
⅓ cup capsicum diced
⅓ cup celery diced
⅓ cup pineapple sliced (optional)
½ cup mushrooms sliced
½ cup 25% reduced-fat grated tasty cheese
Preheat oven 200°C fan forced.
Spread tomato paste evenly over kebab bread. Arrange all the toppings (except cheese) evenly over
base. Sprinkle cheese over pizza. Bake for 10-15minutes until cheese has melted and is golden brown.
Cut into 6 pieces and serve with salad.
Variation: Omit ham, replace with ½ cup (60g) cooked skinless chicken diced.
Nutritional Information
PER SERVE
FAT
TOTAL
7.4g
SATURATED
4.1g
FIBRE
3.4g
PROTEIN
16.0g
CARBS
22.9g
SUGAR
5.8g
SODIUM
688mg
KILOJOULES
850 (cals 202)
GI RATING
High
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
HAM & CHEESE OMELETTE (Book 3)
SERVES: 1
INGREDIENTS
¼ cup (20g) leg ham 97% fat free (Don®)
3 egg whites
¼ cup 25% reduced-fat grated tasty cheese
cooking spray
Cut ham into thin strips. In a medium size mixing bowl beat egg whites until stiff peaks form. Using a knife
gently fold in cheese and ham. In a heated non-stick frypan coated with cooking spray pour mixture into
centre. Cook for 3 minutes on moderate heat (the base will burn otherwise) until golden brown, turn gently
and cook a further 3 minutes or until cooked.
Variation: Omit cheese and ham for a plain omelette.
Nutritional Information
PER SERVE
H/CHEESE PLAIN
FAT
TOTAL
5.4g
0g
SATURATED 3.2g
0g
FIBRE
0g
0g
PROTEIN
19.5g
10.4g
CARBS
0.8g
0.4g
SUGAR
0.4g
0.4g
SODIUM
419mg
163mg
KILOJOULES
543 (cal 129) 183 (cal 44)
GI RATING To low in carbs to score a rating
Dietitian’s Tip: A delicious omelette. Serve with low GI multigrain bread.
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
POTATO BAKE (Book 2)
SERVES: 8
INGREDIENTS
1 kilo potatoes peeled
cooking spray
1 cup 25% reduced-fat grated tasty cheese
4 tablespoons grated parmesan cheese
1½ cups skim milk
2 x 30g sachets 4 cheese sauce
(Continental®)
Preheat oven 200ºC fan forced.
Peel potatoes and slice thinly. Place ½ the potato slices in a lasagne dish that has been coated with
cooking spray. Sprinkle ½ the grated cheese and ½ the parmesan cheese over potatoes, top with
remaining potatoes. In a small saucepan bring milk to boil, add sauce sachets and whisk together. Pour
over potato. Now sprinkle over the remaining parmesan cheese and grated cheese. Cover with foil
(spray foil with cooking spray to avoid food sticking). Bake for 1 hour, remove foil and cook a further
10-15 minutes or until potato is cooked.
Nutritional Information:
PER SERVE
FAT
TOTAL
4.5g
SATURATED
2.8g
FIBRE
2.0g
PROTEIN
9.8g
CARBS
19.7g
SUGAR
3.2g
SODIUM
198mg
KILOJOULES
671 (cals 160)
GI RATING
High
Dietitian’s Tip: A high calcium, low-fat recipe that is tasty and will help to build strong bones.
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
POTATO CHIPS (Book 1)
SERVES: 4
INGREDIENTS
4 x 200g potatoes (large)
cooking spray
Preheat oven 230 C fan forced.
Peel and cut potatoes into chips. Microwave on
high for 8 minutes in a little water, drain well. Coat
surface of baking tray generously with cooking
spray. Place chips on tray and generously spray
chips with cooking spray. Bake in oven on top
rack for 35-40 minutes or until golden brown, turn
once.
Nutritional Information
PER SERVE
FAT
TOTAL
SATURATED
FIBRE
PROTEIN
CARBS
SUGAR
SODIUM
KILOJOULES
GI RATING
0.6g
0.1g
3.2g
4.8g
26.4g
1.0g
6mg
546 (cals 130)
High
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
RIPPA RISSOLES (Book 4)
Serves: 6
INGREDIENTS
½ cup raw brown rice
¾ cup carrots grated
¾ cup zucchini grated
1 small onion finely diced
500g very lean beef mince
1 tsp beef stock powder
2 tablespoons oyster sauce
1 sachet spring vegetable cup a soup (Continental®)
1 egg white
pepper to taste
cooking spray
Follow cooking instructions on rice packet. Rinse and drain well. Place vegetables in a large mixing bowl.
Add all remaining ingredients including cooked rice to bowl and combine well. Use your hands to achieve
a good consistency with rissoles. Shape into 12 patties. If time permits refrigerate rissoles for a few hours
before cooking.
Generously coat a large non-stick frypan with cooking spray, fry rissoles 3 to 5 minutes on each side or
until cooked through and browned on both sides.
Variations: Replace beef mince with lean chicken mince, lean lamb mince or lean pork mince.
Nutritional Information
PER SERVE
BEEF
CHICKEN
LAMB
PORK
FAT TOTAL
6.4g
7.4g
6.4g
6.5g
SATURATED
2.6g
2.1g
2.7g
2.3g
FIBRE
1.6g
1.6g
1.6g
1.6g
PROTEIN
19.7g
18.8g
19.8g
19.4g
CARBS
16.9g
16.9g
16.9g
16.9g
SUGAR
3.0g
3.0g
3.0g
3.0g
SODIUM
434mg
446mg
441mg
435mg
KILOJOULES
857(cals 204) 879(cals 209) 859(cals 204) 856(cals 204)
GI RATING
High
High
High
High
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
SALMON BAKE (Book 3)
SERVES: 6
INGREDIENTS
1 whole egg
2 egg whites
1 cup skim milk
1 x 415g can pink salmon (drained &
mashed)
½ cup onion finely diced
½ cup frozen corn kernels
½ cup red capsicum diced small
3 tablespoons fresh parsley chopped
½ tsp dried dill
1 tablespoon lemon juice
2 cups cooked macaroni noodles
¾ cup 25% reduced-fat grated tasty cheese
cooking spray
Preheat oven to 180ºC fan forced.
In a large mixing bowl beat egg, egg whites and milk together. Add all other ingredients except the
macaroni and cheese, mix well. Fold in the cooked macaroni noodles and ⅔ of the cheese, combine
together. Pour mixture into a quiche or pie dish that has been coated with cooking spray. Sprinkle
remaining cheese over top. Bake 45 minutes or until browned and set in middle. Serve hot or cold.
Suitable to be frozen.
Nutritional Information
PER SERVE
FAT TOTAL
7.4g
SATURATED 3.1g
FIBRE
1.4g
PROTEIN
20.5g
CARBS
14.6g
SUGAR
3.5g
SODIUM
436mg
KILOJOULES
869 (cals 207)
GI RATING
Low
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Annette Sym © 2012. © All Rights Reserved. No part of this publication can be reproduced in
any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
SYM SLAW (Book 2)
SERVES: 12
INGREDIENTS
¼ cup (20g) pine nuts
1 tsp curry powder (or to taste)
½ cup 97% fat-free mayonnaise
¼ cabbage thinly shredded
1 cup red capsicum diced
1 small onion finely diced
1 cup carrot grated
1 cup celery sliced
1 cup mushrooms sliced
1 small apple diced (skin on)
⅓ cup sultanas
pepper to taste
Spread pine nuts on a baking tray, place under grill until browned on both sides (be careful as they burn
quickly), leave to cool. Stir curry powder into mayonnaise. In a large mixing bowl place all ingredients and
mix together well. Refrigerate until required.
Nutritional Information
PER SERVE
FAT
TOTAL
1.5g
SATURATED
0.1g
FIBRE
2.7g
PROTEIN
1.7g
CARBS
11.4g
SUGAR
10.3g
SODIUM
122mg
KILOJOULES
280 (cals 67)
GI RATING
Medium
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
VEGETABLE FRITTATA (Book 6)
SERVES: 6
INGREDIENTS
¾ cup carrots small dice
1 cup potato peeled and small dice
3 whole eggs
3 egg whites
¼ cup skim milk
⅔ cup 25% reduced-fat grated tasty cheese
2 tablespoons fresh parsley chopped
pinch pepper
cooking spray
¼ cup frozen peas
½ cup shallots sliced
¾ cup red capsicum small dice
1½ cups baby spinach roughly chopped
cooking spray
2 tablespoons finely grated parmesan cheese
Microwave carrots and potato in a little water on HIGH for 6 minutes. Drain well then leave to one side. In
a medium size mixing bowl, beat eggs and egg whites together with milk, using an electric beater until well
combined. Add grated tasty cheese, parsley and pepper, leave to one side. In a large non-stick frypan that
has been generously coated with cooking spray, brown potato and carrots. Add peas, shallots, capsicum
and sauté 2 minutes. Add spinach and stir continuously until spinach has wilted. Arrange vegetables so
that they are evenly placed in frypan then pour egg mix over top. Sprinkle parmesan cheese over top.
Reduce heat so the base doesn’t burn and cook for 5 minutes. Place under griller to finish off cooking.
Once egg looks cooked, remove and let sit for a few minutes. Carefully remove frittata from pan onto a
large dinner plate or serving platter (use a large egg lifter). Cut into 6 slices and serve either hot or cold.
Variation: Add 100g of diced lean ham.
Suitable to be frozen for 2–3 weeks.
Nutritional Information
PER SERVE
VEGETABLE
HAM
FAT
TOTAL
6.8g
7.3g
SATURATED
3.5g
3.6g
FIBRE
1.6g
1.6g
PROTEIN
11.5g
14.1g
CARBS
5.5g
5.7g
SUGAR
1.5g
1.6g
SODIUM
291mg
511mg
KILOJOULES
542 (cals 130)
607 (cals 145)
GI RATING
TOO LOW IN CARBS TO SCORE A RATING
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any form without prior authorisation from the author. For more information visit
www.symplytoogood.com.au.
`