Winter has returned for another year and those dreaded winter kilos always have a habit of returning with it.  Keep in control of your weight this winter with this delicious Creamy Winter Vegetable and Chicken Casserole recipe.

Serving size = 2 people.

Ingredients

• 2 x 100g of chicken breast fillets (Females) OR 2 x 200g of chicken breast fillets (Males), chopped into cubes
• 2 Cups of broccoli florets, chunkily cut
• 2 Cup of cauliflower florets, chunkily cut
• 1 Large zucchini, cut into half centimeter semi-circles
• 1 Medium carrot, chopped into thin circles
• 2 Tablespoons of tomato paste
• 1 Large Tomato, finely chopped
• 2 – 4 Cloves of garlic, crushed
• 1 Small onion, finely chopped
• 2 Tablespoons of fresh basil, finely chopped
• 4 Tablespoons of low fat smooth ricotta cheese
• 2 Cups of water
• 1 Stock cube
• Salt and pepper to taste
• 1 Tablespoon of olive oil

Method

1. Place a large casserole pot on medium to high heat and add the olive oil.
2. Add the onion, crushed garlic and chicken, then toast until golden, stirring occasionally.
3. Once the chicken is golden, add all the other vegetables except the tomato and toast until the vegetables golden.
4. While the vegetables are cooking, in a quarter cup of boiling water dissolve the stock cube.
5. Slowly add the stock cube mix and 2 cups of water to the goldened vegetables and chicken mixture.
6. Add the tomato, tomato paste, ricotta cheese, chopped basil and a pinch of salt and pepper, combining well.
7. Cover with a lid, reduce the heat to medium low and simmer for 10 – 15 minutes until the sauce has reduced to a thick and creamy consistency. Make sure you stir the casserole every few minutes to prevent sticking.
8. Serve immediately.

Note

• You can use a different type of meat or meat alternative if desired such as beef, pork, lamb or tofu.
• If you would like a spicy version, add 1 small finely chopped de-seeded chilli.

Warm sunny days mean more BBQs and picnics with friends and family and lots of tasty treats. The team at Tony Ferguson provides us with a selection of healthy Summer snacks – guilt-free and delicious, so that you can indulge!

Pair this chunky tomato and herb dip with some freshly chopped vegetables and it’s sure to be a hit!

Ingredients

• 1 Large ripe tomato, finely chopped
• ½ Medium onion, finely chopped
• ¼ Large capsicum, finely chopped
• 1 Garlic clove, crushed
• 1 ½ Tablespoons basil
• 1 ½ Tablespoons oregano
• 2 Tablespoons water
• Salt and pepper for seasoning
• 1 Teaspoon olive oil

Method

1. Heat the oil in a small pan on medium heat then add the onion, capsicum and garlic and toast until golden.
2. Add the chopped tomato, water and herbs. Combine and allow to simmer until dip thickens. Season with salt and pepper and remove from the heat.
3. Allow to cool then refrigerate.
4. Serve with vegetable sticks for a between meal snack.

Prawn, Orange & Avocado Salad

It’s exciting when summer is around the corner, because we can prepare and cook all our delicious healthy quick meals.

Our friends at Tony Ferguson have a whole range of healthy easy meals for you to cook. From snacks, to dining with friends, it can be prepared right in your kitchen… And it’s good for you!

Enjoy this prawn, orange and avocado salad, it will melt your taste buds.

Ingredients

•Olive oil spray

•2 – 3 cups prawns (peeled)

•3 cups mixed lettuce

•½ large red capsicum, sliced

•½ Spanish onion, finely sliced

•1 small cucumber, chopped in thin semi circles

•2 blood oranges, peeled and cut into thin circles

•1 avocado, sliced into ½cm slices

Salad Dressing

•1 small lime, juiced

•1 tbs oil

•2 tbs fish sauce

•2 tsp chilli

•Salt to taste

Method

1.Spray olive oil in medium fry pan on medium heat. Add prawns, toast until just golden. Be careful not to overcook, as prawns will go rubbery.

2.While prawns are cooking, combine salad dressing ingredients in a small bowl.

3.Place lettuce, capsicum, onion and cucumber in a bowl, followed by the orange slices and avocado. Top with cooked prawns.

4.Drizzle dressing over the prawns and salad then toss.

5.Serve immediately.

The tables below indicate the foods that you can eat to meet the guidelines in the daily eating plan.

Allowable Food
Food sustains us, promotes growth and provides our body with fuel to make energy. To remain healthy, the body needs three types of nutrients. These macronutrients are carbohydrates, proteins and lipids (fats) and can be used by the body in different ways. Almost all food contains some carbohydrate, protein and fat, but certain foods may be higher in one of these nutrients than others.

The Foods that you are allowed to eat whilst on the Terry White Chemists Weight Loss Program aims to achieve a good balance of protein, carbohydrates and fats in your diet, while you lose weight.

Terry White Chemists Weight Loss Program allows one serve of high carbohydrate food per day with the evening meal, in the form of potato, rice or pasta.

Water, Alcohol and Coffee

On the Terry White Chemists Weight Loss Program, it is advised to drink up to 2 litres of water per day and avoid all alcohol. You may drink tea and coffee with a small amount of trim milk. Replace sugar with Splenda. Avoid all fruit juices and vegetable juices. ” Diet” softdrinks that contain no calories can be consumed.

Yum Yum.

There’s nothing like experimenting with good healthy food. Well Tony Ferguson has the best range of low fat meals & healthy meals to cook this winter. Why don’t you try wipping up some Spicey Pork Cutlets.

Ingredients
•4 x 120g of continental pork chops (women) OR 4 x 220g of continental pork chops (men)
•1 Teaspoon of smoky paprika
•1 Teaspoon of garam masala
•1/2 Teaspoon of turmeric powder
•1 Teaspoon of cooking artificial sweetener (e.g. splenda)
•1 1/2 Tablespoons of grated fresh ginger
•3 Tablespoons of olive oil
•2 garlic cloves crushed

Method
1.In a small bowl, combine the paprika, garam masala, turmeric, sweetener, ginger, garlic and 2 tablespoons of olive oil to make a spicy paste.
2.Place the pork chops on tray, rub each with the spicy paste and allow to marinate in the fridge for at least 30 minutes.
3.Heat a non stick fry pan over a high heat and sear the chops on both sides for 3 minutes.
4. Reduce the heat to low, and cook the chops for a further 3 – 5 minutes on each side.
5.Serve immediately with a salad or vegetable side dish.

Serving Suggestions:•Oven baked tomato and grilled asparagus with a spray of olive oil and balsamic vinegar (pictured).
•Check out our online Vegetable Side Dishes for other great vegetable recipe ideas.

Pop in to your local Terry White Chemists store for all the lates discounts, like Revlon & Multivitamin pick 3 and pay for 2 sale! Cheap products to survive the flue season, baby care items, Terry White Chemists healthy eating plan and suppliments . Upto 30% off health care products! So many catalogue discounts to be found.

Ontop of this Terry White Chemist offers Price Match Guarantee.  They will price match any competitor’s advertised price on any product they stock.