Jenny s Summer Recipes

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1 Jenny s Summer Recipes A selection of delicious meals that will surprise and delight you this summer. Eating healthy and trimming down doesn t need to be boring. Don t starve yourself or replace meals use these delicious recipes our company dietitians have developed so you can eat guilt free. Clients on Jenny Craig get the convenience of healthy prepared meals, a flexible and structured meal plan designed by dietitians and most importantly a weekly private consultation to keep you on track to reach your summer body goals. Jenny s summer recipes are available in Jenny Craig s Healthy Living for Families recipe book

2 Breakfast Buttermilk ricotta pancakes with warm cinnamon apples Serves 8 (makes 8 pancakes) / Prep time: 15 minutes / Cooking time: 20 minutes Warm cinnamon apples 3 large granny smith apples, peeled, cored and cut into 1cm cubes 1/2 cup currants 2 teaspoons cinnamon, ground 2 tablespoons brown sugar 2 tablespoons margarine Combine all ingredients in a medium saucepan with 2 tablespoons of water. Place over medium heat, cover with a lid and cook for 10 minutes, stirring occasionally. Set aside. Buttermilk pancakes 2 cups plain flour 2 teaspoons baking powder pinch salt 2 tablespoons caster sugar 1 egg 300 ml low-fat buttermilk 125 ml skim milk 250 g reduced-fat ricotta 1 tablespoon margarine, melted Combine the flour, baking powder, salt and caster sugar in a large bowl. Place the egg, buttermilk and skim milk in a small bowl and whisk until just combined. Add the egg mixture to the flour mixture and gently fold the ricotta into this batter. Cover the batter with plastic wrap and rest it in the bowl for about 5 minutes. Energy (kj) 1474 Carbohydrate 52.0g Protein 10.9g Fat 10.1g Saturated Fat 3.6g Fibre 3.9g Lunchbox tip You can also use this recipe to make pikelets, which are a great lunchbox snack. Heat a non-stick frying pan over medium heat. Brush lightly with melted margarine. Place ¼ cup of the mixture in the pan to form a circle about 12 cm in diameter. Add as many pancakes as the pan will fit (up to four, depending on pan size). Cook for 2 minutes or until bubbles rise to the surface and the pancakes are golden underneath. Turn and cook for another minute. Transfer to a warm plate and cover with foil to keep warm. Repeat with the remaining batter, greasing the pan between batches and stacking the pancakes as they are cooked. To serve, place one pancake on each plate and top with cinnamon apples. Good source of calcium.

3 Lunch Vegetable stir-fry with prawns and cashews Serves 4 / Prep time: 15 minutes / Cooking time: 8-10 minutes 6 cups mixed vegetables, cut into bite-sized pieces 3 spring onions, sliced into 4 cm lengths 1 fresh chilli, finely sliced 1 garlic clove, finely sliced 1 teaspoon freshly grated ginger 1 small bunch coriander, roughly chopped 1 tablespoon salt-reduced oyster sauce 2 tablespoons salt-reduced soy sauce 3 tablespoons salt-reduced vegetable stock 1 tablespoon olive oil 500 g raw prawns, peeled and deveined, tail intact ¼ cup cashew nuts Place the raw vegetables in a large mixing bowl. Add the spring onions, chilli, garlic, ginger and coriander and toss to combine, as you would a salad. Drizzle oyster sauce and soy sauce over the vegetables. Heat a large wok over a medium to high heat. Add half of the vegetable stock with the olive oil. When steaming, add the prawns and cook for 2 minutes. Then add the vegetables and stir-fry quickly for 3-4 minutes or until cooked to your liking and until the prawns are pink. Add more stock if needed. Scatter with cashews. Cook s tip A delicious combination of vegetables include zucchini, carrot, celery, red and yellow capsicum, asparagus, bok choy and snow peas. Serving tip Serve with brown rice. Energy (kj) 1100 Carbohydrate 9.5g Protein 31.2g Fat 10.1g Saturated Fat 1.6g Fibre 4.3g Good source of iron, zinc, and omega 3 fat.

4 Dinner Chermoula beef with minted couscous Serves 4 / Prep time: 10 minutes + 20 minutes marinating / Cooking time: 8 minutes Marinade 1/3 cup fresh coriander leaves, chopped 3 tablespoons parsley, chopped 3 small red chillies, deseeded and chopped 3 cloves garlic 3 teaspoons cumin, ground 2 teaspoons coriander seeds, ground 2 teaspoons sweet paprika ¼ teaspoon cracked black pepper 2 tablespoons preserved lemon rind only, chopped 2 teaspoon olive oil juice of 1 lemon Place all ingredients in a food processor and blend to a paste. Main dish 4 x 150g scotch fillet steaks olive oil spray 1 cup couscous 1 tablespoon lemon zest ¼ cup mint leaves 100 g rocket 1 tablespoon pistachio nuts, chopped juice of 1 lemon ¼ cup dried apricots, chopped Marinate the steaks in the paste for at least 20 minutes. Spray a grill pan or skillet with olive oil spray and heat until very hot. Grill the steaks for 3-4 minutes on each side, or until done to your liking. Set aside, cover loosely with foil and rest for 5-7 minutes. Energy (kj) 2016 Carbohydrate 42.5g Protein 40.1g Fat 15.6g Saturated Fat 4.7g Fibre 4.9g Meanwhile, place the couscous in a large bowl and pour over 11/2 cups of boiling water. Cover with cling wrap and allow to stand for 5 minutes. Use a fork to fluff the couscous, then add the remaining ingredients plus the reserved lemon juice and toss to combine. Serve immediately. Good source of iron and zinc. Kid s tip If preferred, leave out the chilli and lemon rind.

5 Sweets Passionfuit soufflés Serves 4 / Prep time: 10 minutes / Cooking time: minutes 3 teaspoons margarine, melted 1 tablespoon caster sugar 2 egg yolks, lightly beaten 2 tablespoons fresh orange juice 1/2 cup pure icing sugar 4 egg whites 100 ml passionfruit pulp (fresh or tinned) Preheat the oven to 180 C. Grease 4 x 1 cup capacity oven proof dishes/ramekins with the melted margarine. Sprinkle the bases and sides of the dishes with caster sugar, shake away the excess and place on a baking tray. Place the yolks, passionfruit, orange juice and 2 tablespoons of the icing sugar in a bowl and mix to combine. Tip the egg whites into the bowl of an electric mixer and beat until soft peaks form. Gradually add the remaining sugar and beat until firm and glossy. Fold a quarter of the whites into the passionfruit mixture, mixing well, then fold in the remaining whites. Spoon into the prepared dishes and bake for about minutes, or until risen and golden. Serve immediately. Energy (kj) 722 Carbohydrate 23.5g Protein 5.6g Fat 5.4g Saturated Fat 1.3g Fibre 3.5g