Asian Chicken Soup

Ingredients
1 onion - finely diced
2 cloves garlic - finely diced
3 shallots/spring onions - finely diced
1 tbsp extra virgin olive oil
4 chicken breasts - diced
1/2 tsp cracked black pepper
1/2 tsp curry powder (optional)
1 tsp ground cumin
1 tbsp fresh basil - chopped
1 tbsp fresh parsley
1 bay leaf
3 celery stalks - diced
1 leek - finely diced
1 cup green beans - diced
1/2 cabbage - finely chopped
4 tomatoes - finely chopped
1cm lemongrass root (optional) - or just a piece of lemon rind
Approx 2-3 litres water

Note
Use a large heavy based saucepan.
Makes approx 10-12 serves. May vary according to your personal gram allowance.

Method
Finely chop onions, shallots/spring onions and garlic and fry with olive oil in a pan. Add chicken
and brown until cooked. Add all the other ingredients and bring to the boil. Add water in small
amounts to stop the soup thickening and burning. Remove lemongrass or lemon rind & bay leaf
before serving.
Will freeze for up to 3 months

Margaret's Baked Salmon

Ingredients
110g Salmon (fresh)
115g vegies consisting of zucchini, capsicum, onion, and mushrooms (steam
for a little while no salt at this time)

Method
Switch on oven @ 200 c for at least 10 minutes before hand. Then turn oven
down to 150 c to cook dinner in.

Salmon
Rub with some of your favourite SureSlim herbs and then lay Salmon in a stainless steel dish
with 1 tablespoon of Grapeseed oil.
Put in oven about 3 minutes while vegies are cooking

Vegetables
Steam vegetables for about 3 to 4 minutes, take off stove and put onto the top of the Salmon.
Add some sea salt or Herbamere, just a little, to add some flavour and cook for another 10
minutes.
Serve on a hot plate.
You can also do it with meat too and change the vegies to suit the seasons. Hope your all enjoy it

Cheese and Vegetable Bake

A tasty and nutritious idea for a light main meal or as a meal compliment. Vary the type of
cheese according to your taste.

Ingredients
Garlic & Herb seasoning adds rich flavour to this dish.
(Serves 4)
Mozzarella cheese
Cauliflower florets
Broccoli florets
Green & red peppers
Zucchini
Salt & pepper to taste
Oregano & garlic to taste
Cooking Spray

Method
1. Coat an oven or microwave bowl liberally with Pam Cooking Spray.
2. Arrange vegetables in bowl
3. Grate mozzarella cheese over the vegetables and sprinkle with garlic, herbs, salt & pepper.
4. Bake or microwave until vegetables are tender

Chicken and Vegetable Kebabs Surprise

If you thought SureSlim's Quick Loss Eating Plan meal alternatives would be dull and
uninteresting, why not try this recipe - delicious Chicken and Vegetable Kebabs.

Ingredients
125g Skinless chicken breasts
Bay or lemon leaves (optional)
4 Baby marrows, sliced thickly
4 Patty pans, halved
8 Button mushrooms
1 Red pepper, seeded and cubed
1 Green pepper, seeded and cubed Marinade
3 tspns Finely chopped onion
1 tsp Grated fresh ginger
1 tsp Crushed fresh garlic
1 tsp Extra spicy curry powder
1 tsp Whole breyani spices, crushed
3 tspns Fresh lemon juice
3 tspns Lemon zest
60 ml Tab or diet cola
30 ml Balsamic or wine vinegar
60 ml Water

Note
(Serves 4)

Method
1. Flatten the chicken breasts slightly until about 1 cm thick. Cut into 2 cm cubes. Thread the
chicken onto wooden kebab sticks, placing a bay or lemon leaf between each chicken cube, if
using.
2. For the marinade, place the finely chopped onion into a microwave safe bowl and microwave
on full power for 1 minute. Add the remaining marinade ingredients and microwave on full
power for 1 minute. Pour the marinade over the chicken kebabs and marinate for at least 2 hours
or overnight.
3. Thread the vegetables onto 4 wooden skewers.
4. Spray a grill pan lightly with Spray 'n Cook. Cook all the kebabs over a medium heat until
cooked through, about 3 minutes per side, basting regularly with the marinade. Serve the kebabs
together with green salad

Crumbed Chicken
Try this new recipe for a quick meal - easy to prepare and very tasty. Ideal for the whole family.
Even the kids will love it!

Ingredients
2 Chicken breasts
2 Crackerbreads
Herbs to taste

Note
(Serves 2) Serve with a tossed green salad drizzled with Balsamic vinegar for
a sensational meal.

Method
1. Crumb crackerbread and sprinkle half of it over the chicken
2. Cover chicken and leave in fridge for 20 minutes
3. Spray baking pan with Spray 'n Cook
4. Bake chicken for 2 minutes each side in the pan
5. Sprinkle the other crumbs over chicken
6. Bake chicken in pre-heated oven of 180C for about 10 minutes
7. Serve with vegetables

Fish Vindaloo
Ingredients
1 tbspn virgin olive oil, cold pressed
4 cloves garlic, finely chopped
3 tspns fresh ginger, grated
1 tsp cinnamon
2 tsp ground coriander
1 tsp ground cardamon
1 tsp ground fenugreek seeds
1 tsp hot chilli powder
1/2 tsp sweet paprika
1 tsp ground turmeric
1 tsp mustard powder
500 grams blue eyed cod, cut into 3 cm cubes
1 tbspn balsamic vinegar
1 cup homemade vegetable stock

Note
(Serves 6)

Comments
For an alternative to the above spices use the SureSlim Vindaloo Curry mix, which can be
purchased at selected SureSlim clinics.

Method
1. Drizzle oil into heavy based frying pan. Cook garlic and ginger over low heat for 1 minute.
Add spices and cook for further 2 - 3 minutes until fragrant.
2. Add fish: gently toss to coat with spices. Pour over balsamic vinegar and stock.
3. Cover and cook over low heat for 15 - 20 minutes.
4. Serve with steamed vegetables.

Grilled Snapper with Roasted Tomatoes

Succulent snapper drizzled with lemon and a sprinkle of herbs.
Add a few roasted tomatoes and you have a delicious meal that'll knock the socks off any
restaurant meal!

Ingredients
2 Portions fresh snapper
Juice of 1 lemon
1 Clove crushed garlic
Salt and freshly ground black pepper
A few cocktail tomatoes
Spray 'n Cook
Lemon wedges to garnish
Sprig of dill or chopped chives for garnish

Note
(Serves 2)
TIP: Sprinkle fresh Oregano and course salt over the tomatoes before roasting to bring out the
flavour.

Method
1. Brush the snapper with lemon juice and garlic, season to taste.
2. Place the fish and tomatoes onto a baking tray which has been sprayed with Spray 'n Cook.
3. Slide under a preheated grill and cook the fish for about 4 minutes per side, until golden and
cooked through. The tomatoes should be ready at the same time - they should be heated through
with the skin wrinkled.
4. Garnish with lemon wedges and dill or chopped chives. Serve immediately.

Peri-Peri Stir Fried Prawns

A healthy alternative to deep-fried Seafood! Stir-frying is a fast and healthy method of cooking.
Cooking in a non-stick wok will help to keep fat levels to a minimum.
Use this recipe as a quick and easy starter or serve with stir-fried vegetables as a main meal.

Ingredients
130g prawns with or without the shell, according to preference.
Peri-Peri Sauce
1 Large clove of garlic, crushed
Juice of half a lemon
Grated lemon zest
1tsp. Fresh ginger, crushed
1 tbsp. Water
1 tbsp. Balsamic vinegar
1tsp. Chopped parsley
Pinch of chilli powder or fresh chilli, seeded and chopped
Herbamare salt
Ground black pepper
Spray 'n Cook

Note
(Serves 2)
Keeping the prawns in their shells protects the delicate meat and retains the natural juices.

Method
1. Defrost prawns if they are frozen, defrosting very slowly in a colander over a bowl. Dry
defrosted prawns with wads of paper towel.
2. With a sharp knife, slice each prawn down the back and remove the intestine (small black
thread).
3. Mix the peri-peri sauce ingredients together and place in the microwave for 30 seconds on
high
4. Spray a wok liberally with Spray 'n Cook.
5. Fry the prawns on a high heat for about one minute until they start to stick to the pan
6. Add half the peri-peri sauce, stir-fry for a few more minutes and then add the rest of the sauce
(they should not be cooked for longer than 5 minutes).

7. Turn heat off, pile onto a plate and enjoy with a fresh squeeze of lemon juice and vegetables
of your choice

Sliced Roast Beef with Black Peppercorn

Dressing
A tasty new recipe for the family and ideal for entertaining. Impress your friends with this
simple, yet delicious recipe.
Serve with baby onions (alternatively spring onions and grilled salad peppers) to add a bit of
colour.

Ingredients
500g Rare roast beef fillet/sirloin
Fresh sprigs of tarragon or watercress
Garlic cloves cut into slivers Dressing
2 tsp Black peppercorns
2 tbsp Balsamic vinegar
1 tbsp Water
1 tbsp Dried or fresh tarragon
Dash of tabasco sauce or fresh chilli, chopped and deseeded
Salt or garlic
Herbs to taste
Spray 'n Cook

Note
(Serves 4)
To increase servings, merely increase the ingredients portions. Increase water and balsamic
vinegar proportionately to add to the dressing.

Method
1. Stuff beef fillet or sirloin with slivers of 2 garlic cloves.
2. Spray the meat with Spray 'n Cook and seal the outside by frying on all sides quickly.
3. Wrap beef in tinfoil and roast in a pre-heated oven at 180C for 20 - 25 minutes. Allow the
beef to cool and then chill it, still in the foil, before slicing it very thinly.
4. Place sliced beef on a serving platter.
5. Mix the dressing ingredients well by shaking them all together in a screw-top jar. Pour over
the beef and scatter the fresh herbs on top.

6. Serve with roast vegetables.

Thai Beef Salad Delicious Summertime

Salad!
Ingredients
1 x beef fillet (portion size)
1 tsp SureSlim Thai Spice Blend
2 tbspns SureSlim Asian Dressing
Yellow squash sliced
Baby Asian Salad greens
Salad Vegetables

Note
Adjust weight to your portion size

Extra servings:
To increase servings to include the rest of the family simply times ingredients by how many
servings are required. (eg. 4 x beef fillets with 4 x teaspoons of Thai Spice Blend. etc for four
people)
For those not on the Quick Loss programme

Method
Rub Thai Blend into beef fillet.
Place in a shallow bowl and drizzle with Asian Dressing coating well. Allow to stand for 10
minutes.
Cook beef fillet in frying pan or char grill on high for 3 minutes each side or until cooked to your
liking. .
Remove beef from grill or pan and allow to rest for 2 minutes before slicing.
Turn down heat and add yellow squash cooking until brown and soft.
Arrange portion size of vegetables on plate and drizzle with extra Asian Dressing. Top with beef
slices and squash.
Serve with boiled white rice.

Vegetarian Calzone (Pizza Wrap)

Ingredients
6 slices of flat bread
400grams low fat Mozzarella cheese
3 Roma tomatoes, cut in half and oven roasted
1 Medium green capsicum, oven roasted and cut into strips
20 kalamata olives
200 grams artichoke, marinated in extra virgin olive oil, cold pressed
2 tbspns parsley, chopped
Sea salt
Black pepper, freshly ground

Note
(Serves 6)

Method
Preheat oven to 200 degrees celsius.
1. Lay Mountain Bread flat on chopping board. Divide cheese into 6 portions and place 1 portion
in the centre of each slice of bread.
2. Divide tomatoes, capsicum, olives, artichokes (excess oil removed) and parsley into 6 portions
and place 1 portion on top of the cheese. Season to taste.
3. Fold in sides of bread and carefully roll up. Place on lightly oiled baking tray. Repeat with
remaining 5 portions.
4. Bake for 25 minutes
More recipes are available in the SureSlim Quick Loss Recipe Book