Flat-tummy recipes

These recipes form part of the Flat-tummy meal plan, but try them on their own as well!

Baked fish and couscous salad:

Ingredients:
½ C couscous
120 g hake fillet
Lemon juice
1 tomato
1 onion
8- 10 peppadews
Herb seasoning

Instructions:
1. Cook ½ C couscous and set aside. Mix in chopped tomato, onion and peppadews
2. Pour lemon juice on the 120g hake fillet, add seasoning and wrapped it all in tin foil and baked for 15-20 min at 180’C.

Pasta tuna salad:

Ingredients:
1 C 100% durum wheat
Tin of tuna
1 apple
Salad vegetables
1 T lite mayonnaise

Instructions:
1. Cook 1C 100% durum wheat for 3-5 minutes, strain and set aside.
2. Add 60 g canned tuna (strain brine), chopped apple and salad vegetables (such as cucumber, tomato, lettuce)
3. Add all ingredients together and mix with 1 T lite mayonnaise

Cottage pie:

Ingredients:
1 C sweet potatoes
90 g extra lean mice
1 C grilled vegetables like purple onions, butternut, peppers, carrots
Bottled barbeque sauce

Instructions:
1. Cook the 90 g extra lean mince in barbeque sauce and spoon into an oven dish.
2. Cook the sweet potatoes in a large pan of boiling salted water for 15 mins until soft. Drain and mash with fat free milk. Spoon over the mince and fluff up.
3. Cook in the oven for 15 mins until the top is lightly browned.

Oven baked chicken:

Ingredients:
½ C brown rice
2 chicken thighs
1 C green beans

Instructions:
1. Boil ½ C brown rice until cooked, strain and set aside to cool.
2. Oven bake 2 chicken thighs for 35 minutes.
3. Steam 1 C green beans.
4. Set brown rice on plate, add your chicken thighs and top with green beans.

Lean beef burger:

Ingredients:
1 wholegrain roll
1 lean beef burger patty
1 C tomato, lettuce, onion, pineapple, gherkins
1 T lite tomato sauce

Instructions:
1. Fry lean beef patty (with water, not oil) and set aside.
2. Add patty on wholegrain roll and top with 1 C of veg.
3. Add 1 T lite tomato sauce to taste.

Thai fish cakes with baby potatoes:

Ingredients:
2 baby potatoes
¼ Lemon
1 Egg
120g fish fillet (such as hake)
1 T Thai red curry paste
1 t sugar
2 t Thai fish sauce
3 spring onions (white part only) chopped
1 C salad vegetables
Herb seasoning

Instructions:
1. Pop the potatoes into a bowl with ¼ lemon and herb seasoning and cover with a double layer of clingwrap and put in the microwave until cooked.
2. Add boneless fish to food processor, and tip on to a platter and add chopped onions, egg, coriander, red curry paste, sugar and fish sauce and blend until it comes together in a paste (not too smooth). Then divide into patties.
3. Put a large frying pan on a medium heat (for about 7 min) and add olive oil.
4. Serve fish cakes with potatoes and classic side salad.

Beef skewers:

Ingredients:
1 C sweet potato
1-2 t olive oil
90g rump steak
1 C onions and sweet peppers
Salad vegetables

Instructions:
1. 1 C sliced sweet potato, brushed with 1-2 t olive oil and roasted at 180’C on a tinfoil covered tray for 30 – 40 minutes
2. Cut 90 g rump into cubes for skewer
3. Cut large diced pieces of onions and sweet peppers for skewer
4. Alternate between potato slice, rump cube, onions and sweet peppers as desired.
5. Grill or braai skewers until cooked.
6. Serve with 1 C side-salad (any veg)

Key chart:
1 C = 250ml
t = teaspoon
T = tablespoon