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Here's a snippet on how you can eat on Sam's Weigh. Below are the free recipes.
| BREAKFAST | LUNCH | DINNER | SNACK |
| Scrambled Eggs on Ryvita | Spicy Pasta | Chilli Soup | Low fat Yoghurt |
| Banana Smoothie | Green Salad | Porcupine Casserole | Strawberries |
| Apple | Fruit Salad with Mock Cream |
1 large egg
A splash of skimmed milk
sprinkle of dried basil
Salt and pepper to season
Spray oil
2 ryvitas
In a bowl, crack the egg, add the milk, basil and season. Whisk with a fork. In a saucepan, spray some oil and place on the hob till warm. Pour in the mixture. Keep stirring until you have a fluffy mixture. Place on top of the ryvitas.
1 medium Banana, peeled and chopped
200g Skimmed milk
1/2 teaspoon nutmeg
Place the banana and milk into a jug. Using a hand blender, blitz until smooth. Pour into a glass and sprinkle the nutmeg on top. If you want it to be a little sweeter, and some granulated artificial sweetener.
120g uncooked Spiral Pasta
spray oil
1 medium onion, peeled and chopped
1 large clove of garlic, peeled and chopped
1 can of chopped Tomatoes
Splash of Worcestershire sauce
1 teaspoon of dried chillies
1 tablespoon of fresh coriander chopped
4 chestnut mushrooms, sliced (optional)
Cook the pasta per instructions on the packet.
In a saucepan on the hob, cook the onion and garlic in the spray oil for 5 minutes, or until the onion is golden. Add the rest of the ingredients. Simmer for 10 minutes then serve on top of the cooked pasta. Serves 1 to 2, depending on your appetite! Also nice cold with salad in a lunch box.
150g Broccoli, chopped
150g Cabbage leaves, shredded
150g Green beans, chopped
1 large Brown onion, peeled and chopped
1 clove Garlic, crushed
1 Green Chilli, deseeded and chopped
1 litre of Vegetable stock approx (make sure it covers all the veg)
Pepper to season
Throw all into a pot and boil for 30 minutes or until tender. Blitz with a hand blender, and then serve. This can be freezed. It can also be enjoyed cold in the summer. You may have to try this recipe a couple of times till you have taste to your liking. This amount of chilli gives it a little bit of kick. Two will help your bowels move!
Serves 4
Meat Balls
600g lean mince
1/3 cup raw long grain rice
1 tsp beef stock powder
1 egg
Sauce
1 x 420g can tomato soup
1 x 425g can crushed tomatoes
1/2 finely diced onion
1 cup water
2 tsp beef stock powder
1 tsp dried oregano
1 teaspoon chopped garlic
Preheat oven to 200 degrees.
In a large casserole dish (with lid) combine all ingredients listed to make the sauce.
In a large bowl mix together all meat ball ingredients. Shape into 12 meatballs, add to casserole dish and stir gently.
Bake for 1 hour.
1 tub of cottage cheese
Splenda granulated sweetener
Vanilla essence
Place the cottage cheese in a mixing bowl.
Blend with a mixer until smooth. Add a table spoon of Splenda and a couple of drops of Vanilla essence. Blend again. Check taste, if not sweet enough, keep adding Splenda until it suits your taste. Serve with fruit or jelly.