Category: Lunch

McDonald’s Copy: Bacon and Egg McMuffin

Guilty Pleasure: Bacon and Egg McMuffin

Food Prep Tip: Batch cook these, wrap in baking paper and cling wrap, then freeze. Then remove a frozen McMuffin from the freezer the night before needed to defrost in the fridge. You can then heat these (remove from cling film and heat in the baking paper) in a toasted sandwich machine for a quick and easy breakfast or lunch.

INGREDIENTS

  • 1 Tbsp Olive Oil
  • 2 Streaky Bacon strips
  • 1 Egg
  • 1 gluten free English Muffin, split in half
  • 1 processed Cheddar Cheese slice
  • Butter, to taste
  • Pepper, to taste

INSTRUCTIONS

  1. Add the olive oil to a pan and heat over medium-high heat.
  2. Add the bacon to the pan and cook. Once half way cooked, flip your bacon.
  3. Put your english muffin into the toaster and turn on.
  4. Push your bacon to the side of the pan once cooked. Crack your egg and add your egg to the pan. Use an egg ring if you’re after the classic McDonald’s shape.
  5. Flip the egg once half cooked, and add the cheese slice on top.
  6. Butter your toasted english muffin, add your bacon onto the bottom half, and your egg & cheese on top. Sprinkle with pepper, and add the top of your muffin.
  7. Serve immediately; or if batch cooking: cool, wrap in baking paper, and then cling film before freezing.
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Chicken, Cranberry & Camembert Pizza

A Treat for your Taste Buds: Chicken, Cranberry & Camembert Pizza

INGREDIENTS

  • 250g Chicken, cooked, shredded, sliced, or diced into small cubes
  • 2x gluten free Pizza Bases
  • 2 C Cheddar Cheese, grated
  • 125g Camembert Cheese, sliced in about 0.5cm pieces and halved
  • 180g Cranberry Jelly

INSTRUCTIONS

  1. Pre-heat the oven to 180°C.
  2. Place each pizza base on an oven proof tray, then slather each pizza base in 90g of the cranberry jelly.
  3. Cover each pizza base in half each of the grated cheddar cheese.
  4. Add the camembert cheese pieces over each pizza base, along with the chicken pieces.
  5. Place the pizzas in the oven and cook for 20 minutes.
  6. Serve immediately while hot.

SERVE WITH

A green salad.

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Vegetable Fritters

Vege Packed: Vegetable Fritters

INGREDIENTS

  • 450g Mashed Potato
  • 1 Carrot (150g), grated
  • 1 Zucchini (120g), grated (I used yellow, green is more common)
  • 2 Broccoli Florets (50g), finely chopped
  • 1 Egg
  • 1/4 Tsp Salt
  • 1/4 Tsp Pepper
  • 100g Cheddar Cheese, grated, optional
  • 1/4 C gluten free Flour
  • Oil, to fry

INSTRUCTIONS

  1. Combine all of the ingredients in a bowl and mix thoroughly.
  2. Heat oil in a pan over a medium-high heat.
  3. Add large spoonfuls of batter into the pan, and squish down, to make a fritter shape.
  4. Fry both sides until golden.
  5. Once cooked through, place onto a paper towel to drain any excess oil once cooked through.
  6. Serve while hot.

SERVE AS

As a main with a green salad, or as a side.

Add lemon aioli for an extra flavour kick.

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Teriyaki Chicken Sushi

Light: Teriyaki Chicken Sushi

INGREDIENTS

  • Rice: 1 1/2 C Short Grain Rice, uncooked
  • Water
  • 1/3 C Rice Vinegar
  • 1 Tbsp White Sugar
  • 1 Tsp Salt
  • Marinade: 1/2 C gluten free Soy Sauce
  • 2 Tbsp Brown Sugar
  • 1 1/2 Tsp Ginger, minced
  • 1 Tbsp Garlic Oil
  • 3 Tbsp Mirin
  • Sushi Roll: 1 Chicken Breast, sliced
  • 1 Capsicum, deseeded and sliced
  • 100g Cucumber, sliced
  • 1 Avocado, deseeded and sliced
  • Lettuce, a handful
  • 4x Seaweed sheets
  • Water

INSTRUCTIONS

  1. Add the soy sauce, brown sugar, ginger, garlic oil, and mirin to a bowl and combine well. Add the chicken breast to the bowl and mix, ensuring that the marinade covers the chicken.
  2. Cover the bowl and marinate the chicken for a minimum of 5 minutes, ideally a few hours.
  3. Wash your rice then add to rice cooker along with water (enough that it covers the rice plus the length of your finger tip) and turn on.
  4. Once rice has cooked, turn the rice cooker off. Add the rice vinegar, sugar, and salt to the rice and stir through until absorbed. Leave to cool.
  5. Heat a pan to a medium-high heat, and add the chicken. Cook through, flipping over half way through to cool both sides.
  6. Lay a seaweed sheet on top of a sushi rolling mat. Place a quarter of the cooled rice on top, and spread over the entire sheet, leaving only a 1-2cm strip across the length at the far end of the sheet.
  7. At the end closest to you, make a line across the length of each ingredient – teriyaki chicken, lettuce, capsicum, cucumber, avocado.
  8. Wet all of the lengthways seaweed strip with water.
  9. Using the rolling mat, tuck in the ingredients and roll tightly. The wet seaweed strip will glue the roll together.
  10. Place the roll onto a chopping board, and using a sharp knife, cut the sushi roll into pieces.
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Chicken and Peanut Stir Fry

Sizzling: Chicken and Peanut Stir Fry

INGREDIENTS

  • 1 Tbsp Garlic Oil
  • 1 Chicken Breast, boneless and skinless, large, sliced thinly or diced (or Tofu for a vegetarian option)
  • 1 Capsicum, sliced (150g)
  • 1 Zucchini, sliced into half moons (200g)
  • 1 Carrot, thin slices or half moons (120g)
  • 100g Broccoli, florets
  • 200g Oyster Mushrooms (fresh or tinned – drained and rinsed)
  • 2 Spring Onion, green tops only
  • 1/3 C GF Soy Sauce
  • 2 Tbsp GF Oyster Sauce
  • 2 Tsp White Sugar
  • 3 Bird’s Eye Chilli, seeds removed and sliced (more if you like it spicy)
  • 100g Roasted, Unsalted, Peanuts
  • 1 1/2 C Jasmine Rice
  • Water

INSTRUCTIONS

  1. Wash your rice then add to rice cooker along with water (enough that it covers the rice plus the length of your finger tip) and turn on.
  2. Prepare vegetables and sauces (this is a fast dish so everything needs to be ready to go)
  3. Heat garlic oil in a wok over high heat.
  4. Add chicken and toss regularly. Note: Throughout this dish, you will need to continue tossing regularly until served.
  5. When chicken is half cooked, add the carrots.
  6. Once the carrots are almost ready, add the capsicum, zucchini, and broccoli. Cook for a couple of minutes.
  7. Add the chilli, mushrooms, spring onions, soy sauce, oyster sauce, and white sugar.
  8. Once combined, add the peanuts and stir through.
  9. Remove from heat, and serve alongside cooked rice.

ALTERNATIVES

Remove the chicken or switch it out for tofu for a vegetarian option, or pair this with prawns, beef, or pork for alternative meat options.

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Caribbean Coconut Chicken Strips

Crunchy: Caribbean Coconut Chicken Strips

Top tip: Increase your recipe size and make extras for next time to save yourself the prep work. Individually freeze before adding to a bag/container and putting them away in the freezer for up to three months.

INGREDIENTS

  • 1 Chicken Breast, boneless and skinless, large
  • 1 C gluten free Flour
  • 2 Tsp Smoked Paprika
  • 1 C gluten free Breadcrumbs
  • 1 C Desiccated Coconut
  • 2 Eggs, whisked
  • Vegetable Oil

INSTRUCTIONS

  1. Add the flour, salt, pepper, and paprika into a shallow dish or bowl and mix together. Into a second dish/bowl, add the whisked egg. In a third dish/bowl, add the coconut and breadcrumbs together and mix together.
  2. Cut the chicken into strips. Cover each piece in the prepared flour, then the egg, then the coconut breadcrumb mix, making sure that each coat thoroughly covers each piece of chicken.
  3. Heat the vegetable oil in a pan – enough to shallow fry the chicken (you could also deep fry the chicken as an alternative method). Once hot, add the chicken to the pan, ensuring that the pieces aren’t touching. If required, cook the chicken in batches. Cook each side until golden brown and the chicken is cooked through.
  4. Remove from pan and sit on a wire rack so that any excess oil is drained. Once drained and slightly cooled, serve.

SERVE WITH

A green salad, coleslaw, or mango slaw.

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Beef Burritos

  • 500g Beef Mince
  • 400g Tinned Chopped Tomatoes
  • 200g Black Beans (limited to 40g a serve if following a FODMAP diet), optional
  • 2 Tbsp Tomato Paste/Tomato Sauce (check it’s free of FODMAPs)
  • 1 Tbsp Garlic Oil
  • 1 tsp ground Cumin
  • 1 tsp dried Oregano
  • 1 tsp GF Beef Stock Powder
  • 1/2 tsp ground Chilli Powder (more if you like it spicy, less if you don’t)
  • 1/4 tsp Salt
  • Gluten free Tortillas, approx. 8

INSTRUCTIONS

  1. Add garlic oil to pan and heat to medium-high heat.
  2. Add beef to pan, cooking through until browned.
  3. Add cumin, chilli powder, salt, and oregano and stir through.
  4. Add beans (if using), diced tomatoes, beef stock powder, and tomato paste/sauce. Simmer sauce until slightly reduced.
  5. Heat a separate pan to medium-high heat. Heat each tortilla on both sides until just starting to brown.
  6. Serve tortillas and beef immediately, along with accompaniments.

SERVE WITH

Guacamole, mexican rice, tomatillo salsa, coriander, grated cheese, sour cream (limited to 40g a serve if following a FODMAP diet), and chopped lettuce or cabbage.

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Mexican Rice

Tasty and Nutritious: Mexican Rice

INGREDIENTS

  • 1 Tbsp Garlic Olive Oil
  • 400g tin Chopped Tomatoes
  • 1 1/2 C Rice (I used Basmati)
  • 2 Tbsp Tomato Sauce or Tomato Paste
  • 1 1/2 C Vegetable Stock (1 1/2 C Water + 1 1/2 Tsp Vegetable Stock Powder)
  • 1 – 2 C Vegetables, diced (I used frozen mixed vegetables with beans, peas, carrots, and corn)
  • 1/4 Tsp Chilli Powder
  • 1/4 Tsp Cumin
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • Coriander leaves, a handful, to serve

INSTRUCTIONS

  1. Add everything except the coriander into a rice cooker and turn on.
  2. Once the rice has cooked, serve, topped with the coriander leaves.

SERVE WITH

Burritos or burrito bowls.

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Pink Coleslaw

Stunning: Pink Coleslaw

INGREDIENTS

  • 4 C Red Cabbage, grated
  • 1 Carrot, large, grated
  • 1 C Cheddar Cheese, grated
  • 3/4 C Mayonnaise
  • 1/4 C Buttermilk (1/4 C Milk with 1/4 Tbsp White Vinegar)
  • 1/3 C Sugar, white
  • 1 Tsp Curry Powder
  • 1 Tsp Salt
  • 1/4 Tsp ground Black Pepper
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

INSTRUCTIONS

  1. Add cabbage, carrot and cheese to a large bowl.
  2. Add the remaining ingredients into a second small bowl, and mix well.
  3. Add these into the large bowl and mix through.
  4. Refrigerate for a few hours (not required, but is recommended), then serve.
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Chicken and Bacon Salad

Light and Filling: Chicken and Bacon Salad

This can be served as a main for 2 people, or as a side for 4 people.

INGREDIENTS

  • 4 Eggs, boiled, halved and quartered
  • 4 pieces of Streaky Bacon
  • 1 Chicken Breast
  • 1/2 Capsicum (approx. 60g), sliced
  • 90g Cherry Tomatoes, halved
  • 70g Lettuce, roughly chopped/sliced into large pieces
  • 45g Parmesan Cheese, grated
  • 1 Spring Onion, green tops only, sliced
  • Salt & Pepper, to taste
  • 2 Tbsp Olive Oil
  • 2 Tbsp Extra Virgin Olive Oil
  • 10g Butter
  • 1/2 Tbsp Balsamic Vinegar

INSTRUCTIONS

  1. Heat the olive oil and the butter in a pan. Add your chicken breast to the pan and cook through, turning half way.
  2. Meanwhile, prepare the vegetables and add to bowl, along with the eggs and parmesan.
  3. Once the chicken has cooked through, remove from pan and slice. Add to bowl.
  4. Reheat pan, add the bacon and cook through, turning half way. Remove from pan, and slice. Add to bowl.
  5. Add salt and pepper to taste, along with the extra virgin olive oil and balsamic vinegar. Toss through, then serve.

ALTERNATIVES

  • Add some avocado or cucumber to add extra flavour to your salad.
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