MONDAY MENU

1. MONDAY MENU

2. BREAKFAST : Mediterranean Breakfast Ingredients: • 4 large tomatoes, cut in wedges • 200 g cucumber, cut in chunks • 100 g reduced-fat feta cheese, cut in thin slices • 9 black olives • 2 teaspoons olive oil • Freshly chopped marjoram, to sprinkle • Freshly ground black pepper, to sprinkle • 6 slices oat, soya and linseed bread to serve Method: • 1. Arrange the tomatoes, cucumber, cheese and olives on three plates. • 2. Sprinkle with olive oil, marjoram and pepper and serve with bread. Nutritional Information: Each serving provides - Key nutrients 1539 kilojoules; 368 g calories; 18 g protein; 10 g fat; 4 g saturated fat; 45 g carbohydrate; 10 g sugar; 7 g fiber; 873 mg sodium. GI estimate low.

3. Lunch : Pizza Jaffle Ingredients: • 30g lean ham diced • ½ cup 25% reduced-fat grated tasty cheese • ⅓ cup capsicum diced • ¼ cup fresh tomatoes diced • ½ cup mushrooms sliced • ¼ cup onion finely diced • ¼ teaspoon dried basil • ½ teaspoon crushed garlic (in jar) • 2 teaspoons no-added-salt tomato paste • 4 slices 9 grain bread • cooking spray Method: • In a medium size mixing bowl combine all ingredients except tomato paste and bread. Spread tomato paste over 2 slices of bread then top with pizza filling. Place remaining slices of bread on top. Cook in a heated jaffle iron that has been coated with cooking spray until browned to your liking. Nutritional information per serving - fat 9.1 g, fibre 4.0 g, protein 18.2 g, carbohydrates 21.9g, sugar 3.6g, sodium 481 mg, kilojoules 1173, GI rating – low.

4. Dinner : Spring Lamb and Vegetable Stew Ingredients • 2 tbsp extra virgin olive oil • 1 large onion, chopped • 1 garlic clove, finely chopped • 500 g lean boneless leg of lamb, trimmed of all excess fat and cut into cubes • 150 ml dry white wine • 2 cups (500 ml) chicken stock, preferably homemade • 1 bay leaf • 1 sprig of fresh thyme • 1 kg baby new potatoes, scrubbed • 250 g baby carrots • 150 g pickling onions or shallots • Salt and pepper • 200 g small turnips, cut into small cubes • 250 g fresh peas, shelled, or 3⁄4 cup (115 g) frozen peas • 2 tbsp chopped fresh parsley Method • 1. Preheat the oven to 180ºC. Heat the oil in a large flameproof casserole dish, add the chopped onion and garlic and cook, stirring, for 5 minutes or until softened. Add the cubes of lamb and cook for 5 minutes or until browned on all sides, stirring so they colour evenly. • 2. Add the wine, stock, bay leaf, thyme, potatoes, carrots and pickling onions. Season with salt and pepper to taste. Bring to the boil, then cover with a tight-fitting lid and transfer the dish to the oven. Cook for 1 hour. • 3. Add the turnips and stir together. Cover the casserole dish again and continue cooking for 30–45 minutes or until the meat and vegetables are tender, adding the peas 10 minutes before the end of the cooking time. • 4. Add the parsley and stir well. Taste and add more salt and pepper if needed. Nutritional Information - Each serving provides: 2030 kJ, 31 g protein, 17 g fat (of which 5 g is saturated fat), 46 g carbohydrate (of which 12 g are sugars), 12 g fibre, 502 mg sodium. GI estimate high.

5. Dessert : Wine Truffle Ingredients : • 1 packet diet jelly crystals (Cottee's ®) • 2 cups skim milk • 2 tablespoons custard powder • 1 tablespoon sugar • ½ teaspoon vanilla essence • 1 x 800g can peach slices in natural juice • 6 small (180g) sponge jam rollettes • 60ml port or sherry (optional) Method : • 1. Make jelly up as directed on packet. Refrigerate. • 2. To make custard: Place all the custard mix ingredients into a medium size saucepan, blend with a whisk. Stir constantly until mixture boils. Cool. • 3. To assemble trifle: Drain peaches, cut into small pieces. Slice rollettes thinly, place around base and edge of a deep glass bowl. Sprinkle port over rollettes (optional). Spoon peaches over cake then pour cooled custard on top. Mash up set jelly with fork and spread evenly over top of custard. Refrigerate until required.  Nutritional Information per serving - fat 1.7g, fibre 1.5g, protein 4.0 g, carbohydrates 26.1 g, sugar 20.8 g, sodium 92 mg, kilojoules 589, GI rating: low