Cohen Recipes
Vegetarian Recipes
| Asian Style Soup |
| Tofu (allowance) or Chicken Ginger and lemon grass teabag (Healtheries brand) Bok Choy, onion, green capsicum Fresh coriander Salt and Pepper Make up tea with 250ml boiling water, add veggies and simmer. Just before serving add tofu, coriander, salt and pepper to taste. Source: Kerri (Melbourne) |
| Cheesy Vegetable Bake |
| Tomato (allowance) Onion (allowance) Cauliflour (allownce) Asparagus (allowance) Spinach (allowance) Cheese (allowance) Cook vegetables until desired softness. In a pan lightly fry the tomato and onion. Combine all the vegetables on a plate and top with cheese. Place under a grill until the cheese melts. Source: Jen, Canberra |
| Coleslaw |
| Cabbage, apple, celery, spring onion, green capsicum (allowance) mayonnaise (allowance) sweetener Finely dice all vegetables (you need to have more cabbage than anything else) mix mayonnaise with sweetener stir through coleslaw Serve with your meat allowance and enjoy! you can use other fruits if you like- mango and peach are really nice to Source: Cathy, NSW |
| Dutch Red Cabbage |
| Red cabbage (allowance) 1 apple (allowance) cloves, cinnamon, salt and vinegar. Roughly chop cabbage and slice apple into a saucepan. add spices and cook slowly. When cooked add small amount of vinegar. Have this with your protein allowance. Source: A & J King (Perth) |
| Feta & Spinich Field Mushrooms |
| Ingredients: Field Mushroom (allowance) Fetta cheese (allowance) English Spinich (allowance) Garlic, fresh (allowance) or granules to taste Dried coriander, to taste Method: Microwave field mushroom until it steams (approx 30-60 sec's high). Steam spinich, garlic and feta then dress the mushroom. Sprinkle with coriander to taste. Place in Oven at 120 degrees for 5 minutes until feta is golden. A once a week treat that is worth the wait! Source: John, Hearne Hill (Western Australia. |
| Pizza |
| Sliced tomato, mushroom, green capsicum and onion. Arrange on 2 crispbread and place under grill, cook until heated through then top with Mozzeralla slices from allowance, return to grill cook until melted. Yummy as breakfast or a quick lunch.
Source: Michelle (Wattlegrove) |
| San Choy Bow |
| INGREDIENTS Mince Beef or Chicken (allowance) Vegetables (allowance) - One whole lettuce leaf - Onion - Green Cabbage - Mushroom Herbs/Spices - Lemongrass (ground) - Ginger (ground) - Corriander (ground) - Chilli powder - Garlic powder - Salt 1/2 cup diet soft drink of choice 1 level teaspoon low fat mayonaise (allowance) METHOD 1. Oil (Spray) frying pan and brown mince meat on a low flame 2. Heavily spice meat while cooking 3. Turn flame off and dice all vegies except lettuce leaf 4. Return meat to medium flame and add vegies and soft drink 5. Cover pan and allow all liquid to be absorbed 6. When mixture is cooked and all liquid is gone (absorbed), mix in mayonaise 7. Dish mixture into the whole lettuce leaf 8. Wrap up lettuce leaf (like a burrito) and enjoy! NB: Excessive spicing is essential for that "peanutty" flavour. Source: Gita (Melbourne) |
| Stuffed Mushrooms |
| One large mushroom or three to four smaller ones Capsicum, Onion, Tomato, Garlic, Zucchini. Very finely diced Cottage Cheese (allowance) After mushroom is weighed, weigh out remaining vegetable allowance with other vegetables. Cook vegetables until you make a salsa type consistency. Allow to cool then add to the cottage cheese. Fill mushroom with the mixture and bake in a low oven until the mushroom is cooked. I like to use three smaller mushrooms so that you feel like you are having a meal. They are also yummy cold for a summer meal. Source: Talented Trina Brisbane |
| Warm Tofu Salad |
| Tofu (Allowance) Iceberg Lettuce (approx 60% of Allowance) Capsicum (approx 40% of Allowance) Balsamic Vinegar Cut Tofu up into 3cm squares and put in a non stick pan. Coat generously in Balsamic Vinegar and cover all sides of the tofu. Add approx 1/4cup of water and place pan on a high heat. Stir occasionally to avoid sticking and cook until all liquid has been absorbed. Chop lettuce and capsicum and place on dinner plate. Arrange the cooked tofu on top. The vinegar gives the tofu a nice falvour that compliments the crispness of the vegetables! For all those fellow Vego's out there!!!! Source: Tinkers (Victoria) |
| Yummy Mushrooms |
| Mushrooms (Allowance) Nutmeg Balsamic Vinegar Spray pan with minimal olive oil spray. Lightly cook sliced mushrooms with a little nutmeg. When you can smell the nutmeg add a dash or two of balsamic vinegar and cover until cooked how you like. Suggestion: eat with protein allowance. Source: Free Spirit (Perth) |