Recipes (WLS Friendly)

 
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Chickpea and smoked paprika patties with kimchi salad
Yields 5
With a bit of imagination your next barbie doesn't have to be all about meat. Chickpeas are an excellent source of protein and easy to use straight from the tin. Buy a jar of kimchi (spicy Korean fermented vegetables) and you're good to go. This chickpea burger is full of flavour and is incredibly moist and satisfying, giving the traditional meaty version a run for its money.
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Cook Time
30 min
Cook Time
30 min
Ingredients
  1. 1 brown onion, finely sliced
  2. 2 tbsp olive oil
  3. 1 tsp cumin seed
  4. 1 tsp coriander seed
  5. 400g tin of chickpeas, drained
  6. 2 small garlic cloves
  7. 1 carrot, grated
  8. 1 egg
  9. 2 tbsp besan flour (chickpea flour)*
  10. 1 tsp smoked paprika
  11. 1 cup kimchi
  12. 1/4 fennel bulb
  13. 1 lemon, juiced
  14. 1/4 bunch coriander, finely chopped
  15. * available in Indian food shops
Instructions
  1. Method
  2. 1. Heat half the olive oil in a medium pan over a low heat and cook the onion until soft and translucent.
  3. 2. Toast the cumin and coriander in a small pan until fragrant*, then crush and set aside.
  4. 3. Put the chickpeas and garlic in a food processor and whiz briefly. Add the onion, spices, carrot, egg, besan flour and paprika then puree till smooth. Divide the mix and shape into five burgers then put in the fridge for 30 minutes before cooking.
  5. 4. For the salad, finely slice the fennel and roughly chop the kimchi. Mix them together in a bowl with the lemon juice and coriander.
  6. 5. Heat a barbecue flat plate and cook the burgers in remaining oil on medium heat for about four minutes each side until golden. Place on a serving plate and top with kimchi salad.
Notes
  1. * When toasting spices, tip a few into your hand. They just need to be warm, you don't want their colour to darken too much.
  2. http://www.stuff.co.nz/life-style/food-wine/recipes/73709742/recipe-chickpea-and-smoked-paprika-patties-with-kimchi-salad
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Rocket Frittata
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Ingredients
  1. 2 handfuls baby rocket leaves (about 60g) trimmed and roughly chopped
  2. 2 handfuls baby spinach leaves trimmed and roughly chopped
  3. 1 small leek finely sliced
  4. 2 cloves garlic crushed
  5. 50ml olive oil
  6. 6 Free Range Eggs
  7. Salt and freshly ground black pepper
  8. Grated rind and juice of 1 lemon
  9. 1/2 cup fresh ricotta (about 100g)
Instructions
  1. Preheat the oven grill to high
  2. Place the crushed garlic and olive oil in a medium-sized fry pan and heat over medium-high heat. Whisk the eggs and season with salt and pepper. Add the grated lemon rind and juice.
  3. Pour into the fry pan. Add the chopped vegies, crumble over the ricotta.
  4. Cook until the base if firmly set and browned nicely - about 3-4 minutes - then place the pan under the grill for a further 2-3 minutes to brown and set the surface,
  5. Cut into wedges and garnish.
Notes
  1. Thank you Angela
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Skinny Lasagne Rolls
Serves 10
Skinny Lasagne Rolls are perfectly proportioned, filled with delicious, traditional Italian ingredients including flavourful herbs and spices. Skinny Lasagne Rolls are a healthy alternative to regular lasagne in individual-sized rolls, and low-calorie too. Make Skinny Lasagne Rolls ahead of time and keep them in the freezer for a healthy recipe that pleases the whole family.
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Ingredients
  1. 10 whole wheat lasagne noodles, cooked to al dente (about 8 minutes), well drained
  2. 1 (24 ounce) jar marinara sauce (no sugar added, I like Ragu Lite or Amy's Pasta Sauce)
  3. 1 tablespoon olive oil
  4. 2 cloves garlic, minced
  5. 6 cups baby spinach, loosely packed and chopped well
  6. 1 cup low-fat ricotta cheese
  7. 1 1/2 cups part-skim, shredded mozzarella
  8. 1/2 cup low-fat cottage cheese (small curd if possible)
  9. 1 egg white
  10. 1 teaspoon dried oregano
  11. Kosher or sea salt to taste
  12. 1/2 teaspoon black pepper
  13. 1/4 cup grated parmesan cheese
Instructions
  1. Preheat oven to 425 degrees. Add 1 1/4 cups marinara to a 13" x 9" x 2" casserole dish.
  2. In a large skillet, add oil and heat to medium-low heat. Sauté garlic until fragrant, about 1 minute. Add chopped spinach and sauté until wilted, about 3 minutes.
  3. In a large mixing bowl, combine garlic, spinach, ricotta, 1 cup mozzarella, cottage cheese, egg white, oregano, salt and pepper.
Notes
  1. Thank you Kaye. 😀
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Pepper Steak Stir Fry
Serves 4
Quick & Healthy Delicious Protein Packed Pepper Steak Recipe from Metabolic Cookbook
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Prep Time
25 min
Prep Time
25 min
Ingredients
  1. 1 lb. boneless beef sirloin steak, 3/4? thick*
  2. 1 1/2 tbsp. olive oil
  3. 3 cups fresh or frozen green or red pepper strips
  4. 1 medium onion, cut into wedges
  5. 1/2 tsp. garlic powder
  6. 1 tbsp. Worcestershire sauce
  7. 4 cups hot cooked rice (optional)
Instructions
  1. Slice beef into very thin strips.
  2. Heat 1 tbsp. oil in skillet. Add beef and stir-fry until browned and juices evaporate.
  3. Push to one side of skillet.
  4. Heat remaining oil.
  5. Add peppers, onion and garlic and cook until tender-crisp.
  6. Add Worcestershire.
  7. Heat through.
  8. Serve over rice or cous cous.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Guacamole Deviled Eggs Recipe from Metabolic Cookbook
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Ingredients
  1. 6 hard-boiled eggs, peeled and cut lengthwise
  2. 1 ripe avocado, pitted and peeled
  3. 1 tbsp fresh lime juice
  4. 1/4 tsp salt
  5. 1/4 tsp onion powder
  6. 1 tsp Gourmet Garden Garlic (or 1 tsp minced garlic)
  7. 2 tsp Gourmet Garden Cilantro (or 2 tsp finely chopped cilantro) Smoked Paprika
Instructions
  1. Remove egg yolks from the halved eggs and place in a small bowl. Add the ripe avocado, lime juice, salt, onion powder, garlic and cilantro.
  2. Use a fork to mash the guacamole mixture until smooth.
  3. Spoon (or use a frosting bag to pipe) the mixture into the halved eggs.
  4. Sprinkle with a dash of smoked paprika.
Notes
  1. Keep stored in an airtight container for up to 2 days.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Breaded Chicken Cutlets
Serves 4
Recipe from Metabolic Cookbook
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Ingredients
  1. 1/4 cup parmesan cheese, grated
  2. 2 tablespoons dried Italian seasoned breadcrumbs
  3. 1/8 teaspoon paprika
  4. 1 teaspoon dried parsley
  5. 1/2 teaspoon garlic powder
  6. 1/4 teaspoon fresh ground pepper
  7. 4 boneless skinless chicken breasts (about 1 pound)
Instructions
  1. Preheat oven to 400 degrees.
  2. In reseal able plastic bag, combine cheese, crumbs and all seasonings; shake well.
  3. Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
  4. Arrange on non-stick baking sheet.
  5. Bake until chicken is cooked through
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Onion Bombs
Bonfires/BBQ’s mean camping food... which means it's time again for the ONION BOMBS!!! Easy, simple and absolutely DELICIOUS-- you just can't beat that combo!!! (heehee-- -and they are LOW CARB!!!)
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Cook Time
20 min
Cook Time
20 min
Ingredients
  1. Large onions
  2. Ground meat (I prefer turkey!!)
  3. Seasonings to taste (could use any good seasoning blend!)
Instructions
  1. Peel your onions and cut them in half as equally as possible.
  2. Prepare your meatballs how you want them-- I used Italian seasoning, oregano, chili powder, minced garlic, ketchup, Worcestershire sauce and some bread crumbs
  3. Size your meatballs so that they can be squished between two pieces of onions. Some meat will push out the ends and that is okay!!! Just make them as compact as possible!!
  4. Wrap each onion bomb in tinfoil-- might want to double them since they'll be tossed in the fire! Make sure not to poke holes in the foil!!
  5. Toss in the fire and try to get them in the coals.
  6. Cook for about 10 minutes, flip 'em around and cook another 10 minutes or so!!!
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Zucchini Lasanga (NO PASTA)
Serves 4
Great for anyone going low carb. Talk about delish! You won't miss the noodles in this recipe.
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Ingredients
  1. 2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)
  2. 1/2 lb lean ground beef (or up to 1 lb)
  3. 1/4 cup onion, chopped
  4. 2 small tomatoes, cut up
  5. 1 (6 ounce) can tomato paste
  6. 1 garlic clove, minced
  7. 1/2 teaspoon dried oregano
  8. 1/2 teaspoon dried basil
  9. 1/4 teaspoon dried thyme
  10. 1/4 cup water
  11. 1/8 teaspoon pepper
  12. 1 egg
  13. 3/4 cup low fat cottage cheese (or low fat or fat free ricotta)
  14. 1/2 cup mozzarella cheese, shredded (or up to 8 oz. divided)
  15. 1 teaspoon flour
Instructions
  1. Cook zucchini until tender, drain and set aside.
  2. Fry meat and onions until meat is brown and onions are tender; drain fat.
  3. Add next 8 ingredients and bring to a boil.
  4. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
  5. In small bowl, slightly beat egg.
  6. Add cottage cheese, half of shredded cheese and flour.
  7. In 1 1/2qt. baking roasting pan arrange half of the meat mixture.
  8. Top with half of the zucchini and all the cottage cheese mixture.
  9. Top with remaining meat and zucchini.
  10. Bake uncovered at 375 degrees F for 30 minutes.
  11. Sprinkle with remaining cheese. Bake 10 minutes longer.
  12. Let stand 10
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Vegetable and bacon Slice
A nice healthy, AND easy, slice you can take to work or send to school.
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Cook Time
25 min
Cook Time
25 min
Ingredients
  1. 6 eggs
  2. 1 large zucchini grated
  3. 1 carrot grated
  4. 1/2 onion finely diced
  5. 1/2 cup grate cheese
  6. 300g thinly sliced bacon
  7. Pinch of nutmeg and baking powder
  8. Salt and pepper to taste
Instructions
  1. Beat the eggs in a large bowl the add nutmeg, salt, pepper and baking powder.
  2. Then softly stir all ingredients together.
  3. Place in lined tin and back for 25mins at 180 degrees..
Notes
  1. Then slice for lunch boxes.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Mike's 4 Bean Falafels with Roasted Garlic Yoghurt & Parsley Salad
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Ingredients
  1. 400g can Four Bean Mix in Spring water, drained
  2. 400g can Chickpeas in Spring water, drained
  3. 1/2 red onion, peeled and finely diced
  4. 2 Tbsp roughly chopped parsley
  5. 1 tsp ground cumin
  6. 1/2 lemon, juiced
  7. 2 Tbsp olive oil
  8. 2 Tbsp wholemeal flour
  9. 1/2 tsp baking powder
  10. 1 small carrot, grated
  11. Salt and pepper
Instructions
  1. Heat the oven to 180°C and roast the whole cloves of garlic for 10 minutes, or until soft set aside for the garlic yoghurt.
  2. With a fork, lightly mash the drained Four Bean Mix and Chickpeas. Add the rest of the ingredients. Mix together until combined. Take the mix and mould into small round patties.
  3. Heat 2 Tbsp of oil in a deep fry pan, add the falafel patties and cook for approximately 3 minutes each side or until golden.
  4. While falafels are cooking push the garlic out of the shells and mix thoroughly with the yoghurt.
  5. Season.
To serve
  1. Stack up the falafels onto a plate and garnish with the salad ingredients, finish with a squeeze of lemon and garlic yoghurt on the side.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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LSA Crackers
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Ingredients
  1. 1 cup of LSA (Linseed, Sessame and Almond Floour)
  2. 1 egg white
  3. 1 pinch of salt
  4. (that's it)
Instructions
  1. Preheat the oven to 160 c (regular bake)
  2. In a bowl, mix together the LSA, egg white and salt until it forms a dough. (I started with a fork and then used my hand)
  3. Place in the middle of a long piece of baking paper with another piece of baking paper on top. Using a rolling pin, roll out the dough as thin as you can get it. Try to make it take up the whole baking tray - ie: super thin.
  4. Peel of the top layer of the paper and score the dough with a knife to whatever size crackers you want.
  5. Bake for 10-12 mins.
  6. Check on crackers, if you need to remove the outer crackers to cool on a rack and put the remaining back in to finish cooking.
  7. Keep checking every couple of minutes removing cooked crackers until finally they are all baked to perfection.
  8. Cool completely and store in an airtight container.
Notes
  1. You could make variations of these crackers by adding in different seasonings to the dough base (such as cracked pepper, sea salt, garlic salt, rosemary etc)
  2. Thank you Janine.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Savory mince muffins
Serves 2
Savory mince muffins are fool-proof and a great way to use up leftover ground beef. I had leftover Bolognese mince from the weekend, some seasonal vegetables and farm fresh eggs floating about in the fridge and was particularly hungry one morning. So I thought, why not combine them all and have a breakfast feast of healthy and hearty savory mince muffins?
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Cook Time
15 min
Cook Time
15 min
Ingredients
  1. 1 cup of leftover beef mince (from Bolognese or lasagna meal or similar – something with a tomato-based sauce)
  2. 1 handful of Chinese cabbage, shredded
  3. 1 small carrot, grated
  4. 2 eggs
  5. 2 sprigs of thyme
  6. 1/4 teaspoon of Cayenne pepper
  7. 20gm of cheese (I used vintage cheddar but anything will work)
  8. Salt and pepper to taste
Instructions
  1. Preheat oven to 180 degrees Celsius and butter two holes of a six-hole muffin tray.
  2. Heat mince, cabbage and carrot in fry pan over medium heat until vegetables are soft and mince is warmed through.
  3. Crack eggs into a medium bowl and beat by hand. Add mince and vegetables to eggs and stir to combine.
  4. Add thyme and cayenne pepper and mix through.
  5. Distribute savory beef mince between the two holes in the muffin tray and top with crumbled cheese.
  6. Bake for 15 minutes then remove from oven and allow to stand for 3 minutes. Invert onto a plate and serve immediately with salt and pepper
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Cheesy Cauliflower Pancakes
Cheesy Cauliflower Pancakes are low carb, super tasty, and perfect for lunch or a side dish.
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Ingredients
  1. 1 head cauliflower (or a 16 oz bag of frozen cauliflower)
  2. 2 large eggs
  3. ½-3/4 cup shredded cheddar cheese (I love cheese, so use closer to ¾ cup)
  4. ¼ cup diced green onions
  5. ½-1 cup bread crumbs (I usually need closer to 1 cup)
  6. ½ tsp cayenne pepper (more of less to taste)
  7. salt
  8. olive oil
  9. light sour cream (optional)
Instructions
  1. Cut cauliflower into florets and cook in boiling water until tender, about 10 minutes
  2. Drain and mash the cauliflower while it is still warm
  3. Stir cheese, eggs, green onions, bread crumbs, cayenne & salt to taste
  4. Coat the bottom of a skillet with olive oil over medium-high heat
  5. Form the cauliflower mixture into patties about 3 inches across
  6. Cook until golden brown & set, about 3 minutes per side
  7. Enjoy with some light sour cream
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Pete Evans' lamb pie
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Ingredients
  1. 2 tbsp coconut oil or ghee
  2. 4 lamb shanks, trimmed
  3. 400g whole peeled tomatoes
  4. 250ml good-quality red wine
  5. 500ml beef stock or water
  6. 2 tbsp arrowroot
  7. 4 garlic cloves, crushed
  8. 2 carrots, peeled and chopped
  9. 1 brown onion, peeled and chopped
  10. 2 sticks celery, chopped
  11. ¼ celeriac, peeled and diced into 2cm cubes
  12. 1 medium sweet potato, peeled and diced
  13. 3 tbsp parsley, chopped
  14. 4 sprigs thyme, chopped
  15. For the pie crust (makes 550g)
  16. 1 cup almond flour
  17. 1 cup coconut flour
  18. ½ cup tapioca flour
  19. 1 cup very cold lard or coconut oil
  20. 1 tsp Himalayan sea salt
  21. 2 free-range eggs
Instructions
  1. 1. Rub 1 tablespoon coconut oil on the lamb shanks and season with salt and pepper. Brown the shanks in a medium-sized saucepan or casserole dish on all sides for a few minutes until all surfaces are lightly browned and cooked evenly. Transfer the shanks to a warm plate and drain off any excess oil.
  2. 2. Heat 1 tablespoon coconut oil in a frying pan over medium heat and add all the herbs and vegetables to the pan. Increase the heat to high, and once they begin to soften, lower the heat to moderate and cook for a further 15 minutes, stirring occasionally.
  3. 3. While the vegetables are cooking, combine the whole tinned tomatoes in a blender with red wine, beef stock and the 2 tablespoons of arrowroot, then blitz until combined. Return the shanks to the pan and add vegetables and the blended tomato liquid mixture (it's OK if the bones of the lamb shanks are outside the pan, but the meaty parts of shanks should be well-submerged).
  4. 4. Place a lid on the pan and simmer gently for two hours on medium heat.
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  6. 5. When the shanks are soft and tender, remove them from the pan and place in a separate dish. Shred the meat off the bones and return the meat back to the pot, simmering for a further 30 minutes or until the mixture reaches a thick consistency, as the filling for the pie. Season with salt and pepper. Allow to cool completely before making the pie crust.
To make the pie crust
  1. 6. Preheat oven to 160C. In a mixing bowl, add the almond flour, coconut flour and tapioca flour and mix to combine. Cut up the lard or coconut oil into small pieces and work into the mixed flour using your hands, until a fine crumb-like texture forms. Add the salt and eggs and mix well to form the dough. Transfer dough on to a tapioca-floured/dusted working bench and knead it until it becomes smooth. Wrap the dough with plastic wrap and refrigerate for 30 minutes or until its firm enough to roll out. Grease a 25cm pie tin with coconut oil. Divide the dough into two portions, one weighing 300 grams, the other weighing 250 grams.
  2. 7. Take the 300-gram portion and place the chilled dough on top of a wide layer of plastic wrap and roll out the dough into a 30cm round, about 4mm thick. If the dough begins to crack slightly, simply bind it back together by pinching it with your fingers and lightly smoothing out the areas where the cracks have formed.
  3. 8. Place the pie tin upside down, directly over the centre of the pastry. Wrap the edges of the plastic wrap around the pie tin and gently flip the pastry and the tin over together - correct side up. Press and smooth the pastry firmly into place, ensuring that there are no gaps between the pastry and the tin. Some cracks may need to be fixed, so simply bind the dough back together with your fingers to seal them. Peel the plastic wrap away from the pastry, and trim the edges using a knife or a pallet knife.
  4. 9. Roll out the remaining 250 grams of dough on a wide sheet of plastic wrap to a 5 millimetre-thick round. Carefully transfer the pastry sheet to a flat tray and refrigerate for 10 minutes to firm. Once chilled, cut out a 25 centimetre round, removing the excess pastry, and return to the refrigerator until required.
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Chickpea and tomato curry
Serves 4
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Cook Time
20 min
Cook Time
20 min
Ingredients
  1. 1 tablespoon canola oil
  2. 1 onion, chopped
  3. 1 clove garlic, crushed
  4. 1/2 teaspoon ground cumin
  5. 1/2 teaspoon turmeric
  6. 1/4 teaspoon chilli powder
  7. 400g can chickpeas, drained, rinsed
  8. 420g can chopped tomatoes*
  9. 5cm-piece fresh ginger
  10. Grated fresh coriander, chopped (optional)
Instructions
  1. Heat oil in a large saucepan.
  2. Add onion and garlic.
  3. Fry until golden.
  4. Add spices and stir for 2 minutes.
  5. Add chickpeas.
  6. Coat in spices then add tomatoes.
  7. Simmer for 10 minutes until thickened.
  8. Add ginger and stir well.
  9. Serve garnished with coriander (if using).
Notes
  1. *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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Conference 2013 Butter Chicken
Serves 6 small portions (Post-surgery friendly)
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Ingredients
  1. 4 chicken thighs, boneless skinless diced into 1cm cubes (600g)
  2. 1 packet Asian home gourmet/Maggi butter chicken flavour base
  3. 100g tomato paste
  4. 1/2 red capsicum diced into 1/2 cm cubes
  5. 2 carrots boiled until very soft, then pureed with a stick blender
  6. 1cup water
  7. 1tb oil
  8. 1/4 cup frozen green peas
  9. 1tsp Garam masala
  10. 1/2 tsp coriander powder
  11. 1/2 tsp ground cumin
  12. Chilli powder to taste
  13. Salt to taste
  14. Fresh chopped coriander/parsley to garnish
  15. 2 crushed cardamom cloves (optional, can get from any good spice store/bin inn/supermarket)
  16. 1/2 tub (125g) Philadelphia extra light cream cheese
  17. Natural red food colouring (optional)
Instructions
  1. Marinate the chicken thighs in Asian home gourmet paste / butter chicken flavour base for 1-2 hours or overnight
  2. Heat 1/2 tbsp oil and add the marinated chicken, stirring until just cooked. (usually takes around 10-12 minutes)
  3. Once cooked, remove the chicken from the pan. Add the remaining oil and fry off the tomato paste capsicum and pureed carrots until it starts sticking to the pan.
  4. Then add garam masala, coriander, cumin, cardamom and chilli powder and 1 cup water (can add more if needed) and cream cheese. Mix this through until blended into a gravy.
  5. Add the pre-cooked chicken and cook for a further 15 minutes at medium heat until chicken is fully cooked. Add salt to taste and stir through the fresh herbs.
  6. You can use a natural red food colouring if you are wanting the authentic look, this is optional.
  7. Serve with a fresh tortilla wrap pan fried or 1/4 cup cooked plain quinoa or steamed low carb vegetables. ENJOY!
Nutritional Information (per serving)
  1. Energy: 167cal (694kj)
  2. Protein: 15.5g
  3. Fat: 5.6g
  4. Carbohydrate: 8.5g
  5. - Sugars 6.5g
WeightLoss Surgery New Zealand Trust http://weightlosssurgery.org.nz/
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