Cohen Recipes
Meat Recipes
| Balsamic Mince Chow Mien |
| Minced Beef Shredded Cabbage Chopped Onion, Capsicum, Zucchini, Tomato and Mushrooms Garlic Granules Balsamic Vinegar Chilli Flakes to taste Sweetener Water Olive Oil Spray Mixed Herbs to taste Spray pan with oil, add mince, garlic granules and onion, stir until cooked. Add chilli flakes, sweetener, mixed herbs, balsamic vinegar and water, let liquids absorb a little. Add vegies, stir fry, add more water and vinegar if needed. Source: Chilli Kristy (Geelong) |
| Beef and Cabbage "Spaghetti" |
| Beef mince (allowance) Herbs to taste (Garlic, basil, oregano, etc) Cabbage - shredded (allowance) Onion and tomato (allowance) Place beef mince in non-stick frying pan - shouldn't need to spray. Add a sprinkle of garlic, basil and oregano, etc. Then add shredded cabbage (lightly steamed in microwave), a little bit of onion and tomato. It's a great alternative to "spag bog" because the cabbage acts as the pasta. (sort of) Source: Belinda, Herne Hill. Western Australia |
| Beef and Pawpaw Stir-fry |
| Beef Pawpaw Combination of bok choy, green capsicum, cabbage, onion and mushrooms. Blend the pawpaw into a liquid. Cut the beef into strips and place in the pawpaw. Allow to stand and marinate in the fridge all day. Cut the cabbage into narrow strips, cut the bok choy, capsicum, onion and mushrooms into small pieces. Spray your work with “Spray and Cook”. Add vegetables and when nearly cooked add the pawpaw marinade with the beef. Stir until the beef is cooked and a nice coloured gravy forms from the juices of the beef and pawpaw. Source: Ian (Canberra) |
| Beef Casserole |
| Beef (cut into small cubes) Onion Mushroom Celery 1 cup water Salt and pepper to taste Herbs (optional) Cook in slow oven or about 1hr. I do six casseroles (in separate pots/dishes) at a time and freeze them. Serve with the balance of your veg allowance. Source: Kaye McAdam |
| Beef Curry |
| Mushrooms, Tomato, Cauliflower and Onion (chopped) Cubed beef or kangaroo Curry powder, salt and pepper, basil, chives, other herbs and spices to taste Spray-on Olive Oil 2 crispbreads 1/2 cup water Place the crackers, herbs and spices and water in a bowl and allow to sit. Spray the saucepan with a small amount of oil, then add the cubed beef and cook until brown. Add the vegetables and continue cooking. Break up the now soggy crackers with a fork and mix with the herbs and water. Once vegetables are cooked, add the cracker mix, and simmer while it thickens to a curry sauce. Enjoy! Source: Sarah |
| Beef Fry Up |
| Beef strips Tomato 1/2 Cabbage Mushrooms Garlic and salt Slice and fry all ingredients together delish!!!! Source: motivated mum (canberra) |
| Beef Goulash |
| Slice beef Diced onion Garlic granules Sliced mushroom and tomato half tsp paprika, salt and pepper, Bay leaf Half cup water Brown beef in pan, remove. Brown onion and garlic, then add mushroom,tomato, paprika, salt and pepper, and bay leaf. Add water and return beef to pan, allow to simmer until liquid reduces (about half) remove bay leaf and serve. Source: Cheryl (Geelong) |
| Beef or Chicken Soup |
| Beef or Chicken Cauliflour Onion Garlic (to taste) 3 teaspoons of Mustard powder 2 sweetener tabs Place all ingredients in a pot with water and cook for around 30 mins. I then blend mine up Yum. My favourite meal!! Source: Chris (Kalgoorlie) |
| Beef Stroganoff |
| Beef Mushroom and onion Spices (eg garlic, paprika, nutmeg) Balsamic vinegar Mayonnaise Mixed lettuce Spray pan and cook onion. Add beef and mushrooms and cook until beef is brown. Add spices and balsamic vinegar and simmer for a few minutes until balsamic reduces. Just before serving add mayonnaise (to give it a sort of creamy texture). Serve with some lettuce. Source: Allana (Crookwell) |
| Beef Vindaloo |
| Beef (Allowance) Onion (Allowance) Tomato (Allowance) Fresh Coriander (Allowance) 1 Sweetener Tablet 1 Cup Water 1 Tablespoon White Vinegar Grind and mix the following herbs into 1/4 cup water: Curry Powder Chilli Powder Cumin Oregano Cardomon Allow beef to marinate in spice mixture for 30 minutes. Cook onion, tomato & sweetener tablet for two minutes and then add beef and spice. Allow meat to brown, before adding water and sweetener tablet. Simmer over low heat for 30 - 45 minutes or until mixture has thickened. Add fresh coriander 2 minutes before serving. Makes a deliciously sweet curry, perfectly served with 2 crispbread to use like papadums. Yum Yum Yum. Source: Lisa (Canberra) |
| Beef Yiros on a plate |
| As a lover of yiros' I found this to be one thing I have been missing as it is our usual Monday night meal, so I altered the process a little to ensure I could still be part! Lean beef strips Chopped onion Lettuce Chopped / cubed tomato Small amount of garlic granules Garlic Mayo Sauce: Mayonaise Finely sliced and chopped cucumber Garlic granules Hot water Make up the sauce first so you can chill it in the fridge while cooking the rest! Put mayo into a small container. In an egg cup or similar, put a tsp - tbsp of hot water and soften the garlic granules (also infusing the flavour in the water). Add the cucumber to the mayo with the water / garlic mixture, stir, cover and place in fridge (the water also thins the mayo a bit to make it like a real tzatziki plus also makes it go further). Sautee the beef, onion and garlic in a non-stick fry pan with a bit of water to help soften the onion and garlic. Arrange on a plate the lettuce and tomato. Place the meat and onion mix on top and drizzle the garlic mayo mix. It tastes just like the real thing - it's just served on a plate! Source: Lauren (Adelaide) |
| Beef/Veal Olives |
| Veal (cut or pounded until very thin) 2 crushed crispbreads Dried Herbs Salt and Pepper Method: Combine Biscuits and herbs with a little water to moisten. Spread this onto Veal (which has been cut into two pieces). Roll up and fix with a toothpick. Place in foil parcel and pour over a mixture of: 1 Tblsp Water 1 Tblsp Balsamic Vinegar 1 tsp Mustard powder 1 tsp Sweetener Seal foil parcel and gently cook in oven for 15-20 mins. Sauce will thicken, pour over your veal olives and serve with your vegie allowance. Great Winter Warmer !!! Source: Julie (Geelong) |
| Crumbed Veal |
| 2x Paradise Lite Biscuits Veal (allowance) Rosemary Basil Parsley Crush the Biscuits into crumbs (best done in grease proof paper with meat mullet) add herbs coat the meat in crumbs serve with your vegetables. Source: Zita WA |
| Curried beef & cabbage |
| I made this up today. 1 cup water Diced beef (allowance) 15gms Onion (finely sliced) Cabbage (allowance) Curry Ground coriander Cumin Paprika Oregano (dried) Sage (dried) I combined just under half teaspoon of curry powder and just pinches of the rest of the herbs to make up 1 teaspoon (or just under). Heat 1/2 water and herbs in fry pan (or wok) over med-high heat, once it's @ boiling point add meat, allow to cook (braise) until meat is almost cooked through, add onion and cabbage and cook until cabbage is cooked through. Salt to taste. Keep adding little bits of water as you're cooking to keep it all moist (that's why I said 1 cup), you should end up with a bit of 'juice' when served up. Source: Ed (Gold Coast) |
| Curried Mango Chicken |
| Lightly spray pan with olive oil add chicken mince or strips and sprinkle garlic, curry powder, black pepper. Then add vegetable allowance - I use fresh asparagus, field mushrooms, thinly sliced zucchini and a small amount of chopped spring onions. Then add liquidized mango. Yummy!
Source: Belinda, Herne Hill. Western Australia |
| Fajita Salad |
| Beef strips (allowance) Green capsicum, onion, tomato, lettuce (veg allowance) 1/4 tsp each Ground Chili, Cumin, Coriander Sear beef strips - add capsicum and onion. Finely chop half of tomato allowance - in a small bowl mix tomato and spices, adding a small amount of water. Once onion & peppers have softened with beef, add the tomato & spice mix - it will create a light sauce. Place fajitas beef on top of remainder of tomato and lettuce. Enjoy! Source: Rowan (Adelaide) |
| Fillet Steak w/- Balsamic tomato |
| 1 x Beef Fillet (or cut of your choice)(allowance) Tomato (allowance) Onion (allowance) Garlic (allowance) Basil or Parsley (allowance) Dried herbs of your choice 1 x tbsp balsamic vinegar Cut tomatoes into wedges and slice onion and garlic and mix with balsamic and fresh herbs in a bowl. Heat pan and spray with olive oil spray saute the tomato mix for 2-3 min so that onion softens and balsamic reduces slightly, remove and cover to keep warm. Sprinke dried herbs over steak and dry fry in pan to your liking. Serve with tomato mix on the side. Source: Aline, Woonona NSW |
| Grilled Beef |
| Lean Beef Steak (Allowed quantity) Asparagus (From Allowance) Mushrooms (From Allowance) Heat up the "George" grill, spray lightly with Olive oil spray. Place all vegies and Steak in (at once), leave for 3 mind. then enjoy (Cooked to Medium Rare) Source: Busy Professional - Adelaide |
| Hamburger |
| Lean beef minced (allowance) 1 small mushroom from allowance, chopped finely 2.5cm piece of zucchini from allowance, grated Mixed herbs, salt and pepper to taste 1 tsp low fat mayonnaise Mix well together and flatten in a nonstick pan to cook. Makes quite a big hamburger patty to have with the rest of your vege allowance Source: Kaye McAdam, Adelaide |
| Marinated Steak |
| All you need is some nice steak (allowance), lemon juice - taken from fruit allowance, balsamic vinegar and a pinch of salt. Combine the lemon juice, balsamic vinegar and salt in a fry pan that is cold, mix them up together. Then put the steak in and cover it with the mixture, let it sit for around 5-10 minutes. Cook the steak slowly - not too hot as it makes the marinade go gunky. This tastes great with a salad!!! Source: Leanne (Brisbane) |
| meat loaf |
| mince steak, onion from allowance & 1/2 tomato. chop onion & tomato finely and mix well into the mince. shape into a small oval shape and place in oven proof dish using foil to keep it in shape if needed and cook in 150 c oven for approx 1hr. serve with remaining vegetable allowance. Source: Wendy Hamlyn (shell cove) |
| Mince Chowmein |
| Ingredients: Minced Beef (allowance) Shredded Cabbage (allowance) Chopped Onion (allowance) Chopped Celery (allowance) Garlic Granules Curry Powder Method: Spray a small pot with oil, then add garlic granules and onion. Stir until onion softens. Add curry powder to taste (i.e. 1 teaspoon) and stir. Add mince beef, stiring continuously until mince is broken up. Add a small amount of water (approx. 1/4 cup) then add shredded cabbage and chopped celery, then stir until cooked. Enjoy! Source: Amazing Adele (Ellenbrook, Western Australia) |
| Mince Patties |
| Beef (allowance) Onion (allowance) Garlic (fresh, allowance) Ginger powder (to taste) and/or Curry Powder (to taste) Combine minced beef, chopped onion and garlic, season and fry in frying pan. I use egg rings to help the patties hold their shape. Serve with a salad (allowance) Source: Jenny from Joondalup (Western Australia) |
| Miranda’s Curried Beef and Savoy Cabbage soup |
| Brown thin strips of lean rump steak (allowance)in spray-on extra virgin (for added flavour) olive oil. Add savoy cabbage (allowance) to 600ml water and bring to boil. Add a heaped teaspoon of curry powder, a dash of apple cider vinegar, a level teaspoon of artificial sweetening powder, salt and pepper to the water and simmer for approx 15 minutes. Add browned beef and pan juices to the soup. Swish some of the liquid from the soup around in the frypan after the steak has been removed and also add that to the soup for flavour and colour. Enjoy ! Source: Happy Cohen's Client (Adelaide Hills) |
| Peppered Steak |
| steak allowance (good cut) freshly groung dried peppercorns garlic granules slightly tenderise steak with a meat mullet and then sprinle on garlic granules and freshly ground peppercorns. spray pan and cook to your liking serve with some saute mushrooms and a little onion. (great down on the Barbie) and serve with a salad. Source: Bruce Symes (Mildura) |
| Quick sticks |
| Onion(allowances) Capsicum(allowances) Tomato(allowances) Cauliflower(allowances) Bok Choy(allowances) Mushroom(allowances) Beef or chicken(allowances) Chilli flakes Garlic (fresh weighed with veg allowance- not allowed to use garlic from a jar) Cumin Salt and pepper to taste 2 Skewers Put beef or chicken in a bowl place spices in and marinade for 24hr . Break the skewers in half, alternate veg and meat on all 4 skewers cook in George Foreman until cooked. As a side dish put your crispbreads on neatly and have with a tall long glass of water and enjoy it on a nice hot afternoon (it is great when you wont to have a BBQ because you can have that and not feel left out) ENJOY????? Source: serena webster adelaide |
| Risoles |
| Lean minced steak (allowance) 2 cracker biscuits 1 Tbs very finely diced onion (from allowance) good shake dried parsley good shake garlic powder salt & pepper to taste Soak crackers and all seasonings in approx 30ml water. Put mince into a processor, add onion and then the soaked cracker mix. Give it a good mix. Eat with left over weight in veggie allowance remembering that onion needs to be included in weight. Either divide portion in 2 or have one big burger. 1T onion = approx 10g. Mince meat needs to be minced from a peace of very lean steak. Lightly spray a non stick frying pan and cook Rissoles. It will stick together fine. For a change of flavour omit garlic and use either a pinch of mace or nutmeg. Source: Carla (Geraldton) |
| Rissoles with Tomatoe salsa |
| Rissoles beef allowance cracker allowance salt small amount of mustard powder Process beef etc into a rissole mixture and cook. Food process tomatoe etc into a smooth paste. Serve rissoles on a bed of remaining salad or vegies and pour salsa over rissoles yummy Salsa Sauce tomatoe allowance mayonaise allowance onion allowance Source: Chris (Kalgoorlie) |
| Salsa Steak |
| Meat (allowance) Onion (allowance) Capsicum (allowance) Tomatoe (allowance) Garlic granuales Mushroom (allowance) Slice meat for stirfry and finely chop vegetables. Fry, in spray oil, onion, capsicum, garlic and meat. When almost cooked through add rest of ingredients. Mix well and continue cooking until done. Serve with crackers from allowance and enjoy. Source: Pauline (Narrogin) |
| San Choy Bow |
| Beef (Minced from Allowance) 2 Lettuce Leaves - (Leave Whole from allowance) 1/8 Onion (Finely diced - Allowance) Mushrooms (Diced - Allowance) 1/4 stick Celery (Finely diced -Allowance) Spices - Cumin, ginger, cassia, chilli, corriander, garlic No Salt to taste * First weigh out all your vegies from allowance in your prefered ratios ie: if you like more mushies use less celery. Chop and set aside. Leave lettuce leaves whole as these will hold your meat for serving. * Brown beef mince in a non-stick frypan, add onion and spices and stir to combine. * Add vegies and stirfry till tender. * Spoon meat mix into lettuce cups and sprinkle No Salt to taste. Enjoy : ) Source: Shoe Gal (Sydney) |
| Savoury Mince or Hamburger |
| Beef or Chicken Mince (allowance) Onion, Mushroom, Zucchini, Squash, Capsicum (allowance) Salt, Pepper, Mixed Herbs, Paprika (Garlic powder optional) Place mince in a freezer bag, finely chop vegetables and add to mince along with salt, pepper, herbs, paprika, garlic to taste. Mix together. You can just brown mince in a frying pan (use spray oil so it doesn't stick) or roll into balls or make 2 hamburgers. Lots of choices. Yummy, nice hot or cold. Source: Emma (Port MacDonnell, SA) |
| Seasoned Roast Beef |
| Beef steak from allowance, 1/4 tomato, onion from allowance, salt,pepper,shake of crushed garlic if desired and 1 cracker. Flatten steak with tenderiser, mix crushed cracker, salt, pepper, garlic,onion & tomato together and add enough water to keep it all together. spread over steak and roll up into a roast. Bake in foil approx 45 min - 1 hour in 150c oven. Serve with balance of vegetables from allowance. Source: Wendy Hamlyn (shell cove) |
| Spicy Beef (or Chicken)salad |
| Beef/Chicken strips (allowance) Spice of preference (curry powder, mixed herbs, garlic) Finely shredded cabbage Capsicum - green Finely chopped celery All vegetables according to allowance. Sprinkle spices in heated pan and then lay beef/chicken strips across. When ready turn over and cook through adding a little water to steam with lid on. When cooked put in a container with all juices. Cool. Next day for lunch re-heat beef a little bit (not hot) then chop up and mix in with cabbage salad and 1tspn mayonnaise. This is the best salad! Source: Esther in the west (Karratha) |
| Steak and Fried Vegies |
| Steak (allowance) Zucchini (allowance) Squash (Allowance) Mushrooms (Allowance) Onion (Allowance) Bok Choy (allowance) Garlic Granules Steam the bok choy (Microwave for approx 1.5 minutes) Slice the Zucchini, Squash and mushrooms. Chop the onion in rings.(only 2 Tablespoons weight) Heat a fry pan and spray with cooking spray. Sprinkle the steak with garlic granules and fry over high heat until cooked to your liking. Lay the zucchini, squash, mushroom and onion pieces in the pan in a single layer and cook until brown on one side then turn and cook until brown on the other side. Dish it all up on a plate with the bok choy and eat. (Vegies can also be baked in the oven if preferred) Source: Embee (VIC) |
| Steak sandwich |
| Steak or veal allowance, sliced thinly Lettuce from vege allowance Tomato (allowance) Crisp bread allowance Cook meat in a non-stick pan, shred lettuce and slice tomato. Slice meat into small pieces and pile on top of 1 crispbread with lettuce and tomatoes. If a second crispbread is desired, put that on top. Serve with balance of vege allowance. Source: Kaye McAdam |
| Steak with Mango Relish |
| Ingredients: Steak (allowance) mango (fruit allowance) tomato (allowance) (peeled, if you prefer) white wine vinegar red onion (allowance) splash diet sprite garlic powder chilli flakes oil spray salt and pepper Method: To make Mango Relish: Combine tomato, mango, onion, vinegar, sprite, chilli and garlic in a small saucepan. Heat until boiling, then simmer until mango has disolved, and mixture has thickened. To make Steak: Heat a BBQ grill or frying pan. Lightly spray with oil. Season with salt and pepper. Cook for 3 to 4 mins on each side (or longer if you prefer). Serve with mango relish and leftover veges. Steamed asparagus or cauliflower work well. Source: Rhonda (Victoria) |
| Straw Mushroom Spaghetti Bolognaise |
| Fresh straw mushrooms are a delicious alternative to pasta because they have a spaghetti like consistency. You'll find straw mushrooms at good green grocers - and you may need to ask your green grocer to get them in for you if not available - small packets cost around $4 each. INGREDIENTS - Ground lean beef (allowance) Vegetable allowance including: 1/2 tomato finely chopped zucchini finely chopped green capsicum finely chopped onion 1 tablespoon finely chopped garlic - 1 clove finely chopped (part of veg allowance) fresh herbs - basil and parsley )part of veg allowance) dried herbs - basil, oregano, chille vinegar - balsamic salt and pepper water - as needed for the meat sauce and also a pot to blanch the mushrooms a handful of straw mushrooms - kept whole(part of veg allowance) METHOD: In a small saucepan spray olive oil and over medium heat cook onions, garlic and meat until meat turns brown - stirring to separate the meat grains. Add chopped tomato, zucchini and all the ingredients except the straw mushrooms. Add enough water to make a nice sauce consistency and cook for 15 minutes stirring occasionally. Meanwhile, bring a small pot of water to the boil and blanch the straw mushrooms for a minute or so till soft - don't overcook as these are very delicate. When straw mushrooms are soft, drain and put on a plate. Sprinkle with black pepper and salt to taste, then spoon over the meat sauce and enjoy immediately. Source: Zelda Sheldon (Sydney, Aust) |
| Sweet n Spicy |
| Beef (can use Tofu) Onion Mushrooms Diet Caffiene Free Coke Curry Fry Beef or tofu quickly to seal in flavour with the onion. Sprinkle desired amount of curry and or other desire spice. Then Pour over 1/4 to half a can of Diet caffiene free coke. Cook till moisture is absorbed. serve with desired vegies... YUMMY... Source: |
| Thai beef |
| Beef (minced) Lemon juice & zest (fruit allowance) coriander (if fresh, weighed with veg allowance) Lettuce (allowance) red onion (weighed with veg allowance) Cook mince with the lemon juice. Add chopped corriander leaves. Serve in lettuce cup with red onion finely chopped on top. A shake of chilli powder optional. Source: Lisa Hobart |
| Thai beef salad |
| Thai Beef Salad Rump steak (allowance) Mixed lettuce (allowance) Tomato (allowance) Cucumber (allowance) Red onion - sliced (allowance) (Celery and capsicum instead of the tomato are also nice) Dressing 2 tablespoons dark balsamic vinegar 2 tsp sweetener ¼ tsp chilli flakes 1 tablespoon chopped fresh coriander (will need to be included in vegetable allowance) or 1 tsp chopped dried coriander Grill or fry the steak until done to your likeness (pink in the middle is good for this recipe). Allow steak to cool. Arrange salad on a plate. When steak is cool, slice thinly and arrange over salad. Mix dressing ingredients together and drizzle over steak. Source: Robyn Isaacson (Canberra) |
| The Best Curry in a Hurry |
| Meat (allowance) Cauliflower (about 50g) Onion, Capsicum, Zucchini & Squash (rest of allowance) 2 cracked pepper vita weets Curry powder Coriander turmeric Cumin Chop meat and veg into 1.5cm cubes (spreads further to think you have more) chuck it all in a non stick pot with spices and oil spray. Stir fry it all until brown. (spices will coat your food)Grind your crackers to a fine powder (like flour)in a mortar and pestle. Put a cup or so of water in the pot and bring to boil. Stir in cracker powder, stir for further minute or so. Stand two minutes before serving. You can also change the spices and add more water to make a lovely beef or chicken and veggie soup. Awesome winter warmer Source: Lee (WA) |
| The Classic |
| Beef - eye fillet steak Button Mushrooms - cut in half Asparagus - whole spears Olive Oil Spray You will need a griddle/grill pan (one with grooves). Set pan over high heat. Once hot spray lightly with oil. Place Asapargus spears and mushrooms (your allowance) on pan and cook for 5 minutes gently moving or turning every 2 minutes. Push to side of pan. Place steak (your allowance) in centre of pan. Cook for 2-3 minutes each side (or longer if you want well done). Place on plate with asapargus and mushrooms and grind some pepper over the top. Source: Carla (Sydney) |
| Wonderful Winter Warmer |
| Lean beef steak - diced (allowance) Onion, Mushrooms & Zucchini (allowance) Spray oil 1 cup water Bay leaf (or 3! - depends on own taste) Bouquet Garni Peppercorns (I use 6) Garlic powder or granules (to taste) Salt (if desired) 2 crispbread (processed to fine crumbs) Heat pan and spray with a little oil (I use extra virgin olive oil). Brown onion and beef and then add garlic and cook for another 30 sec. Add water to pan. Sprinkle finely processed crispbread over the water and stir over medium heat until mixture is combined (the crispbread thicken the casserole and make it soooooo yummy!). Place mushrooms, bay leaf(s), peppercorns, bouquet garni and salt into small caserole dish. Transfer meat and onion mixture to the casserole dish. Add more water if needed - meat and veggies should be just covered. Cover with lid and cook in a moderate oven for approx. 1/2 hour. While this is cooking, steam your zucchini and add to casserole when serving. Cauliflower and/or celery can add a different flavour to this dish and can be cooked in the casserole dish. Enjoy! Source: Jody (Bribie Island) |
| Yummy Spinach Rissoles |
| Meat - minced (allowance) 1 clove garlic crushed Onion (allowance - two slices finely chopped works well) Spinach - using defrosted finely chopped spinach from Woolworths, make up the rest of your vegetable allowance. There will be lots of spinach! Curry powder Dash of chilli powder Salt and Pepper Dried mixed herbs (optional) Mix all ingredients in a bowl, and make up around 8 small rissoles (they cook faster and stay together). When cooked serve with crispbread allowance. For a special something dip into mayonnaise allowance. This is so yummy I can't get enough of it. Even works with chicken mince. Source: Emily (Canberra) |