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Shop 35, 2-22 Knox St (Cosmopolitan Centre), Double Bay NSW 2028
Entry at rear via Short St immediately after the entrance into the Cosmopolitan Centre Carpark. Opposite #2 Short St.

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Filtering by Category: PROTEIN & MAINS

Baked Eggplant Topped With Mediterranean Style Chilli Beans & Feta Cheese

Stephanie Malouf Nutrition

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Makes 4 serves

INGREDIENTS

  • 2 eggplants

  • 2 garlic cloves, crushed

  • 1 brown onion, diced

  • 1 cup of beans - berlotti, cannellini or any of your preference

  • 1 chilli, finely sliced

  • 700-800g of tomato passata or chopped tomatoes

  • 2 handfuls of Tuscan kale, shredded

  • 1 small handful of fresh basil leaves, roughly chopped

  • 1 tbsp extra virgin olive oil plus extra for the baked eggplant

  • Salt & pepper to taste

  • Feta cheese to finish (approx 1/3 cup)

  • Optional: stevia to sweeten

INSTRUCTIONS

  1. Pre-heat the oven to 200 degrees celsius

  2. Follow my crispy baked eggplant recipe to make the eggplant

  3. While the eggplant is cooking, heat a non-stick saucepan on medium heat

  4. Add the olive oil to the pan and allow to heat up, then add the garlic and onion. Sauté until the onion softens and starts to caramelise

  5. Add the tomatoes, basil, kale, beans, chilli, salt, pepper and pinch of stevia if desired. Reduce the heat to low and continue to cook until the sauce thinckens

  6. Once the eggplant is cooked place on a serving plate or platter, flesh side facing up

  7. Once the bean mix is cooked, spoon the mixture evenly over each eggplant half

  8. Finish with a sprinkle of feta cheese and serve

  9. Delicious served cold the next day so always make extra as leftovers!

BAKED SALMON WITH PARSLEY, SEEDS & CURRENTS

Stephanie Malouf Nutrition

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Serves 2

INGREDIENTS

  • 2 salmon fillets approx. 150g

  • 2 tbsp freshly chopped parsley

  • 2 tbsp pepita & sunflower seed mix

  • 2 tsp currents

  • Lemon to serve

  • Salt & Pepper to taste

METHOD:

  1. Pre-heat the oven on 180 degrees celcius fan forced

  2. Sprinkle over each salmon fillet the fresh parsley, seeds, currents, salt & pepper

  3. Bake in the oven for 15-20 minutes or to your liking

  4. Serve with a wedge of 🍋 and lots of veggies

Mediterranean Fish Stew

Stephanie Malouf Nutrition

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Serves 2
Prep & Cooking time: 30 mins

INGREDIENTS

  • 200-300G Ling or other preferred white fish fillets, diced into smaller pieces

  • 1 eggplant, diced into cubes

  • 1 red capsicum, diced

  • 1 zucchini, diced

  • 1 large carrot, diced

  • 1 cup tomato passata or tinned tomatoes

  • 6 vine tomatoes

  • 1 cup bone broth or good quality stock - I use GOOD BONES by Undivided Food Co

  • 1/2 cup olives

  • 1 bunch fresh parley, chopped (save some for the garnish)

  • 1 bunch fresh dill, chopped

  • 1 onion, diced

  • 2 cloves garlic, finely diced

  • 1/2 cup red wine (optional)

  • 2 tsp olive oil

  • Parsley & parmesan (optional) to garnish

METHOD

  1. Heat the olive oil in a large pan on a medium heat then add the garlic, onion, dill and parsley and cook until the onions are soft and slightly golden

  2. Add the bone broth/stock, tomato passata, red wine, olives and chopped veggies and bring to the boil. Then reduce heat to a light simmer and cook for 15 minutes covered or until the veggies are soft

  3. Add the fish pieces, season with salt and pepper and mix through until the fish is cooked and the sauce has thickened

  4. Serve into bowls and garnish with some grated parmesan and fresh parsley on top

San Choy Bow Bowl

Stephanie Malouf Nutrition

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Serves 6

INGREDIENTS

  • 800g lean free range chicken mince

  • 2 carrots, diced

  • 2 celery stems, diced

  • 3 spring onions, finely chopped

  • 2 garlic gloves, minced

  • 3 inch knob of ginger, minced

  • 1/3 cup tamari

  • 1/2 cup chicken bone broth or stock (I use GOOD BONES by Undivided Food Co)

  • Shredded cabbage - 1-2 big handfuls per person

  • Bean sprouts - 2 handfuls

  • Garnish: coriander, sesame seeds and diced spring onion

  • Dressing: tahini & while balsamic

INSTRUCTIONS

  1. Add half of the bone broth to a non stick saucepan on medium heat

  2. Once hot add the minced ginger and garlic and cook for a minute as the flavours start to release

  3. Add the minced chicken to the pan and mix as you break it up and cook all over

  4. Add the remaining broth to the saucepan along with the celery, spring onions (leave a little to the side for garnish) and tamari and mix everything together

  5. Leave to cook for a few minutes as you prepare the rest of the ingredients, giving it a stir every so often

  6. Whilst the chicken is cooking, use a knife to thinly shred the cabbage and add 1-2 handfuls to each serving bowl

  7. Drizzle over each mountain of cabbage with 1-2 tsp of tahini and 1 tbsp of white balsamic and give it a mix through

  8. Add some of the chicken mixture on top of the cabbage along with some of the juices from the pan

  9. Garnish with some coriander, sesame seeds and bean sprouts and serve

Greek Marinated Lamb Skewers

Stephanie Malouf Nutrition

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Serves: 4-6

INGREDIENTS

  • 600g lamb, cut into cubes (ask your butcher to do this). You can substitute with beef or chicken if preferred. 
  • 1 cup natural Greek yoghurt
  • 1 bunch of fresh mint
  • juice of 3 lemons + zest of 2 lemon 
  • 4 garlic cloves, crushed 
  • 1 tbsp extra virgin olive oil
  • 1 spanish onion, cut into wedges 
  • 2 zucchinis, cut into 1 inch thick pieces 
  • Pinch of salt & pepper

INSTRUCTIONS

  1. Add the yoghurt, mint, garlic, lemon juice, lemon rind, olive oil, salt and pepper to a food processor or blender and blend untill smooth
  2. Skewer the meat, onion and zucchini alternating with each piece
  3. Lay the skewers in a shallow baking tray and pour over the marinade. Make sure the skewers are well coated all over, rubbing in the marinade with your hands.
  4. Cover and leave in the fridge to marinate for 1+ hours to soak up the flavour. The long you leave it the better the flavour. Prepare this the night before for the best result and less stress. 
  5. Preheat a BBQ or grill on medium heat and cook the skewers for a few minutes on each side or until cooked
  6. Delicious served with my greek salad, sauteed silver beet with greens or tabouli with mint and cauliflower rice

Gut Healing & Immune Boosting Chicken Soup

Stephanie Malouf Nutrition

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The key to a good chicken soup is the low and slow cooking process. This draws all the nutrients out of the chicken bones which provide a whole host of health benefits particularly relating to a healthy gut and strong immune system. This is how you do it....

Serves: 4-6

INGREDIENTS

  • 1 whole chicken, approx. 1.5 kilos, preferably organic
  • 2 tsp extra virgin olive oil
  • 1 large onion, diced
  • 15 sprigs of thyme, leaves removed 
  • 1 tbsp dried oregano 
  • 1 tbsp apple cider vinegar(this helps draw the nutrients out of the bones)
  • 2 carrots, diced
  • 2 celery stalks, diced
  • Sea salt and pepper to taste 

INSTRUCTIONS

  1. Heat the oil in a stock pot and add the onion, thyme and oregano cook for a few minutes until the the onion starts to brown
  2. Whilst thats cooking, prepare the chicken by removing most of the skin from the breast and thighs. Just use your hands to pull it off and discard. You can skip this step but it reduces the fat content. 
  3. Add cold water to the stock pot, to bring the temperature down first and then add the chicken along with the apple cider vinegar. There water level should just cover the chicken so add more if you need to.
  4. Bring the water to a boil then reduce the heat to a light simmer and cook covered for 2+ hours.  The longer you cook it the better the flavour and health benefits however 2 hours is still sufficient. For the last 30 minutes, cook uncovered so the flavour intensifies. 
  5. Using tongs and a big spoon, transfer the chicken out of the pot and onto a plate. The chicken will fall off the bone so make sure you get all the bones out of the soup. Now you are left with a beautiful chicken broth. Making this in large batches and freezing it is an easy way to make express chicken and veggie soups.
  6. Add the diced carrot and celery and cook uncovered for 20 minutes or until the carrot is soft.
  7. Whilst the veggies cook, pull apart the chicken from the bones then add it back to the broth. There is likely to be more chicken than you need so use it for salads during the week.
  8. All the fat will settle to the top, so use a spoon to scoop it out and discard. This is easier the next day once the soup is chilled and the fat has set. 

Chicken & Eggplant Parmigiana

Stephanie Malouf Nutrition

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Serves; 4

INGREDIENTS

  •  1 tsp extra virgin olive oil + extra to brush the eggplant 
  • 2 cloves of garlic, crushed
  • 1/2 onion, finely chopped
  • 500g tomato passata (puree)
  • 1 small handful fresh basil leaves, roughly chopped 
  • 4 uncrumbed chicken schnitzel fillets from the butcher OR 2 x skinless breast fillets, sliced through the middle and flattened out using a rolling pin or meat mallet so it’s  approx. 1cm thick
  • 1/3 cup cheese, grated e.g. parmesan, pecorino, or grana padano (for dairy free substitute with nutritional yeast)
  • 2 eggplants
  • Sea salt 

INSTRUCTIONS

  1. Preheat the oven to 200 degrees celsius fan forced and line a baking tray with baking paper
  2. Slice the eggplant lengthways into approx. 1 inch thick pieces
  3. Place the eggplant slices onto the baking paper and brush both sides with some oil and sprinkle over with some sea salt
  4. Cook in the oven for 20-25 minutes. Whilst the eggplant is cooking, prepare the tomato sauce.
  5. Place a saucepan on medium heat and add 1 tsp of oil. Add the garlic and onion and cook until soft
  6. Pour in the passata, add the basil and cook for 15 minutes so the sauce thickens
  7. On a baking tray or platter, place the chicken fillets down first, then add a slice of the cooked eggplant on top, spoon over the tomato sauce and finish with a sprinkle of cheese 
  8. Cook in the oven for 20 minutes or until the chicken is cooked through
  9. Serve with some fresh basil leaves on top 

 

 

 

 

 

Build Your Own Mexican Bowl

Stephanie Malouf Nutrition

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SERVES 4

INGREDIENTS

  • 1 small onion, red or white
  • 500g beef mince - ideally grass fed and finished
  • 2 heaped tsp paprika
  • 2 heaped tsp cumin
  • 1 heaped tbsp tomato paste
  • 1/4 cup bone broth or stock (can use water if you don't have either)
  • 1 capsicums
  • 2 tomatoes
  • 1 avocado
  • 1 iceberg lettuce
  • 1 corn on the cob
  • sea salt 
  • optional: Greek yoghurt, coriander, grated cheese and chilli to serve

METHOD:

1. Add 1 tbsp of extra virgin olive oil to a saucepan on medium heat and add the onion. Cook until it's soft and starts to brown. 

2. Add the mince, breaking it up as you cook. Once the meat is browned, add the paprika, cumin and tomato paste and cook for 1 minute whilst mixing it through.

3. Add the broth/stock/water and a good pinch of salt and mix through. Cover the pan and reduce to low heat and leave to cook further to allow the flavour to deepen as you prepare the rest of the ingredients. If it becomes too dry, add more broth/stock/water.

5. In a separate saucepan, bring water to the boil and add the corn.  Cook for approx. 10 minutes or until cooked. The corn will become brighter in colour. 

6. Dice the tomato, capsicum, avocado and cut the corn off the cob and add to a serving platter. Shred the iceberg lettuce and add to a serving bowl and transfer the meat into a serving bowl

7. Have fun building your own Mexican bowl.

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Mega Minty Meatballs In Tomato Sauce

Stephanie Malouf Nutrition

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MAKES 6-7 LARGE MEATBALLS

INGREDIENTS - MEATBALLS

  • 2 tsp cumin
  • 2 tsp cinnamon
  • 1 handful of flat leaf parsley, roughly chopped 
  • 1 handful OF mint, roughly chopped 
  • 300g grass fed veal mince 
  • 300g grass fed beef mince 
  • 1 egg (ideally organic)

INGREDIENTS - TOMATO SAUCE

  • 700g jar of tomato passata 
  • 1 small or 1/2 large onion, sliced 
  • 2 garlic cloves, minced or finely chopped
  • 2 Tbsp balsamic vinegar (not caramelised)
  • 1 Tbsp extra virgin olive oil 
  • Salt & pepper

METHOD

  1. Preheat the oven to 180 degrees Celsius 
  2. In a large mixing bowl, use your hands to combine the meat, cinnamon, cumin, parsley, mint, egg and good pinch of salt and pepper
  3. Roll into 6-7 large balls and place onto a baking tray lined with baking paper
  4. Cook for 15-20 minutes or until cooked through
  5. Whilst the meatballs are cooking in the oven, heat the olive oil in a saucepan on medium heat and cook the garlic and onion until lighty golden in colour and soft
  6. Pour in the tomato passata, balsamic vinegar, pinch of salt and pepper and cook on low heat for approx 5 minutes until it slightly thickens
  7. Transfer the cooked meatballs onto a serving platter and pour over with the tomato sauce and serve

Delish with:

 

 

Leftover Chicken With Kale & Hemp Seed Salad

Stephanie Malouf Nutrition

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Yes hemp seeds are the seeds are derived from the Cannabis plant but don't worry (or sorry to disappoint you) they do not cause any psychotropic reactions. They boast an impressive and unique nutritional profile, with a healthy dose of the essential fatty acids - Omega-3, Omega-6 and Omega-9 which we need to get through our diet as our body can't produce them. They are also a complete plant based protein source and absolutely delicious. 

ADD TO A BOWL:

  • Leftover chicken breast, sliced
  • 2 mega handfuls of blanched kale  ( I just pouring boiled water over it)
  • 1 large carrot, chopped
  • 1 tomato, sliced 
  • Sprinkle of hemp seeds
  • Drizzle of extra virgin olive oil and apple cidar vinegar 
  • Pinch of salt & cracked pepper

 

 

 

 

 

Fried Eggs With Brocolli & Zuchini

Stephanie Malouf Nutrition

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INGREDIENTS

  1. 2 eggs
  2. 1 small head go broccoli, chopped into smaller florets
  3. 1 small zucchini, sliced 
  4. Extra Virgin Olive Oil
  5. Pinch of salt & peer 
  6. 1 Tbsp of extra virgin olive oil

METHOD

  • Add 2 tsp of extra virgin olive oil to a saucepan on medium heat
  • Add the broccoli, zucchini, salt and pepper and cook until they start to become lightly browned
  • Use the spatula to push the veggies out to create a little space in the centre and drizzle the remaining tsp of oil into it the middle 
  • Crack the eggs into the centre, and continue to cook covered with a lid so the eggs cook on top
  • Transfer onto a plate and enjoy!

 

BAKED EGGPLANT TOPPED WITH SPICED LAMB, PINE NUTS & YOGHURT

Stephanie Malouf Nutrition

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SERVES: 4
COOKING TIME: 1 HR

INGREDIENTS

  • 1 tsp cinnamon powder
  • 1 tsp cumin powder
  • 1 tsp cardamom powder
  • 500-600g lean lamb mince
  • 1 onion
  • 2 garlic cloves
  • 1 big handful fresh mint leaves
  • 2 eggplants
  • 2 tbsp pine nuts
  • 4 tbsp yoghurt (optional)
  • Extra virgin olive oil
  • Salt & pepper 

METHOD

  1. Preheat the oven to 180 degrees Celsius
  2. Cut the eggplant in half lengthways then cut diamonds into the flesh 
  3. Brush the eggplant all over with extra virgin olive oil and bake in the oven for 35-40 minutes faced down or until the flesh is soft & golden and the skin is crispy 
  4. Whilst the eggplant is roasting, roughly chop the onion, garlic and a handful of fresh mint leaves
  5. Add 1 tbsp of extra virgin olive oil to a pan on medium heat and brown the onion and garlic
  6. Add the lamb mince, spices, pinch of salt and pepper. Continue stirring until the lamb is cooked. You might need to add a splash of water to the pan if the meat is sticking
  7. Add the mint and pine nuts and stir through for a minute or so before removing from the heat
  8. Spoon the meat onto the cooked eggplant halves
  9. Finish with a dollop of yoghurt (optional)
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ENJOY!

Salmon Bowl # 2

Stephanie Malouf Nutrition

Serves 2 

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INGREDIENTS

  • 2 Salmon fillets - 100-150g
  • 4 asparagus stalks, cut in half
  • 6 button mushrooms sliced
  • 2 big handfuls of purple cabbage, shredded
  • 2 radish, thinly sliced
  • 1 small cucumber, sliced
  • 1 small small eggplant, diced into 1 cm thick cubes
  • 2 handfuls of bean sprouts
  • 2/3 + 1/4 cup bone broth or water
  • 2 tbsp tamari 
  • Nori sheets to finish

DRESSING

  • 2 tbsp extra virgin olive oil
  • 1 tbsp rice vinegar or white balsamic
  • 2 tsp tamari 

METHOD

01: Turn the oven on to 200 degrees celcius and line a baking tray with baking paper 

02: Whilst waiting for the oven to heat, add the bone broth or water & tamari to a pan on medium heat and add the diced eggplant. Give it a stir then cook covered with a lid for a few minutes. 

03. Put the salmon fillets into the hot oven and cook for 12-15 minutes or to preference

04:  Remove the lid from the saucepan, add the sesame seeds and sauté the eggplant until it's soft. Transfer onto a plate and leave to the side.

05: In the same saucepan add the remaining 1/4 cup of bone broth or water and the mushrooms and then place the asparagus on top and cover with a lid and leave them to steam for a couple of minutes. The asparagus are done when they turn bright green. Once cooked remove and set to the side. Continue to sauté the mushrooms until they are soft and remove from the heat. 

06: Combine all the ingredients in the dressing.

07: Add half of everything to each bowl, drizzle over the raw veggies some dressing and finishing with some ripped nori sheets. 

Salmon Bowl # 1

Stephanie Malouf Nutrition

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Serves 2 ppl

INGREDIENTS

  • 2 big handfuls of cabbage, shredded 
  • 2 small handfuls of bean sprouts
  • 1 cucumber, sliced 
  • 1 eggplant, diced into 1 cm thick cubes
  • 1 tbsp sesame seeds
  • 2 tbsp shallots, diced 
  • 2 salmon fillets - 100-150g
  • 1/3 cup bone broth or water 
  • 2 tbsp tamari  
  • corriander to garnish 

DRESSING

  • 1 tbsp tahini 
  • 1 tbsp white balsamic vinegar
  • 2 tsp of tamari
  • Add a dash or more of warm water to desired consistency - think or runny 

METHOD

1. Turn the oven on to 200 degrees celcius and line a baking tray with baking paper 

2. Whilst waiting for the oven to heat, add the bone broth or water & tamari to a pan on medium heat and add the diced eggplant. Give it a stir then cook covered with a lid for a few minutes. 

3.  Put the salmon fillets into the hot oven and cook for 12-15 minutes or to preference

4. Remove the lid from the saucepan, add the sesame seeds and sauté the eggplant until it's soft. 

5. In each serving bowl add 1 big handful of cabbage, 1/2 cucumber, some cooked eggplant, a salmon fillet and finish with a small handful of bean sprouts in the centre and a sprinkle of shallots, sesame seeds and coriander. 

6. Drizzle over some of the tahini dressing and enjoy!

 

Fish In A Bag With Olives, Cherry Tomatoes & Basil

Stephanie Malouf Nutrition

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Serves 2

INGREDIENTS

  • Juice of 1/2 lemon
  • 2 tsp of extra virgin olive oil
  • 8 Cherry tomatoes, halved
  • 6-8 basil leaves
  • 10 olives, halved 
  • Sea salt & pepper 
  • 2 fillets of fish such as snapper, blue-eye cod, barramundi or salmon (approx 150g)  

INSTRUCTIONS

  1. Pre-heat the oven to 200 degrees Celsius or 180 degrees celcius fan forced.
  2. Cut two pieces of baking paper,  big enough to wrap the fish up inside it.
  3. Place the baking paper on a baking tray and add the fish fillets to the centre. Season with salt and paper 
  4. Fold the sides of the baking paper in leaving a little hole at the top and and scrunch the end so its like a little boat enclosing the fish so the ingredients won't fall out.
  5. Evenly distribute the tomatoes, olives, and basil leaves on top of both fillets.
  6. Drizzle over each fish 1 tsp of the olive oil and the juice of half a lemon.
  7. Fold the edges of the baking paper in creating a pouch and then scrunch together the edges of the foil to keep the pouch secure.
  8. Bake in the oven and bake for 25-30 minutes, until the fish is cooked through. Cooking time will vary depending on the thickness of the fish.
  9. Serve the fish in the baking paper pouch on a plate.

 

 

Whole Baked Snapper Stuffed With Leek, Herbs, Olives & Capers

Stephanie Malouf Nutrition

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4 large portions / 6 small  

INGREDIENTS

1.7kg whole fish, bones removed and butterflies (ask your fish monger to do this)

1 leek, finely sliced  

1 bunch of fresh dill - approx 1/3 cup, chopped 

1 bunch of fresh flat leaf parsley - approx 1/2 cup, chopped 

1/3 cup of olives, chopped 

1/4 cup of capers, rinsed  

250g vine ripened tomatoes  

Extra Virgin Olive Oil

Salt & Pepper

 

METHOD

1. Pre-heat the oven to 180 degrees celcius fan forced  

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2. Heat 2 tsp of extra virgin olive oil in a non-stick pan on medium heat, add the leek, dill and parsley and cook until it starts to soften.

3. Add the olives and capers to the saucepan and continue to cook until the leek becomes slightly golden in colour and the mixture has reduce to about half. 

4.Rinse the fish under water, pat dry with a paper towel and place on a baking tray lined with baking paper.

5. Using a sharp knife, score the fish 3 times so the fish will cook evenly through.

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 6. Open one side of the fish and stuff the leek mixture inside so it's evenly spread between the flesh. 

7. Drizzle 2-3 tbsp of extra virgin olive oil over the fish and season well with salt and pepper.

8. Add the tomatoes to the baking tray and coat in some of the extra virgin olive oil on the tray

8. Place in the oven and cook for 20-25 minutes or until cooked through. 

9. Remove the tomatoes and set to the side  

9. Brush a little extra virgin olive oil onto the skin and grill for a few minutes on high to get the skin a slightly crispy.

10. Transfer the fish and tomatoes onto a platter and serve with lemon wedges.   

Crab & Enoki Mushroom Omelette

Stephanie Malouf Nutrition

Serves 3

Cooking time: Under 30mins

INGREDIENTS

  • 4 eggs
  • 230g wild blue swimmer crab meat (ready to eat)
  • 1 heaped tbsp fresh ginger, grated 
  • 2 tsp fish sauce 
  • 1 tsp tamari
  • 3 spring onions, diced
  • 200g enoki mushrooms
  • 2 tbsp Coconut oil 
  • 1 big handful bean sprouts

Instructions

01: Add 1 tbsp coconut oil to a non stick pan (with approx a 10 inch base) on medium heat and add the ginger, spring onions and enoki mushrooms. Sauté until soft. Transfer to a plate and leave to the side

02: In a small bowl, crack the eggs and add the tamari and fish sauce and use a fork to lightly wisk the eggs until combined.

03: Using the same saucepan used to cook the veggies, turn onto medium heat and add the remaining tablespoon of oil and spread evenly over the base of the pan

04: Pour in the eggs mixture and turn the saucepan making sure the whole base is covered in a thin layer of the egg mixture, like a pancake. Cover with a lid and let it cook for a few minutes. 

05: Remove the lid and turn the pan again trying to move any raw egg siting on the top to the edges. Cover and cook for a few more minutes until cooked through

06: Using a spatular, carefully unstick and lift the egg from the bottom of the pan and slide onto a serving platter.

07: Place the cooked mushrooms mixture into the centre and then stack the crab meat on top

08: Fold the edges of the egg omelette into the centre, covering the filling, so its like a wrap

09: Top with the bean sprouts and finish with a sprinkle of chopped spring onion and chilli

Serve with a salad, steamed asian greens or on top of some Ginger & Turmeric Cauliflower Rice

Lemon Chicken With Artichokes & Olives

Stephanie Malouf Nutrition

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Serves: 4-6
Cooking time: 30 mins

  • 4 x chicken thighs approx. 600g

  • 1 x 400g tinned artichoke hearts, sliced into halves

  • 1/3 heaped cup mixed olives

  • 2 tbsp capers

  • 1 whole onion, sliced

  • 500 ml chicken or beef bone broth or good quality stock (I use GOOD BONES Organic Bone Broth)

  • 2 tsp extra virgin olive oil

  • 1 large garlic clove or 2 small cloves, crushed

  • 2 lemons, 1 sliced & 1 juiced

  • 6 sprigs of fresh thyme, leaves removed

  • 2 heaped tsp of dried oregano

  • Pinch of pepper

01. Heat the oil and lemon juice in a deep non-stick saucepan or pot and add the chicken thighs. Cook all over so the thigh's are slightly brown in colour but don't cook completely through

02: Remove the thighs from the pan and leave to the side

03: Add the onion, garlic, thyme, oregano, and sliced lemon and cook until the onion is slightly golden in colour 

04: Add the bone broth or stock, artichoke, capers and mix everything together, scraping up all the brown bits sticking to the bottom of the pan. This is the flavour!

06. Add the chicken back to the pan and reduce the heat to a light simmer and cook for 10-15 minutes uncovered allowing the juice to thicken and the chicken to finish cooking through.

07: Once the chicken is cooked through it's ready to serve.

Serve on top of a big bowl of my Creamy Low Carb Cauliflower Mash

If you have time, marinate the chicken overnight or a few hours before in the garlic, herbs and sliced lemon or more flavour. When ready to cook, pull out the chicken and brown it off in step one. Then then add all the herbs, lemon and juice in the marinating dish in step 4.

 

 

Dukkah Crusted Chicken Strips

Stephanie Malouf Nutrition

Serves 4

Ingredients

  • 2 egg whites, lightly beaten
  • 500g chicken breast/tenderloins

Dukkah Spice (yields 1¼  cups)

  • 1 cup almonds
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 1 tablespoon sesame seeds
  • 1 tsp salt flake
  • ½ tsp white pepper

Alternatively buy a pre-made one. Check to make sure there isn't any added preservatives or sugar. I like The Olive Branch Dukkah blends which you can buy from Harris Farm. Product image below. 

Method: 

01: Preheat oven to 220 degrees - 200 fan forced

02: Add the Dukkah ingredients to the food processor and process until almonds are crushed and the ingredients are well combined 

03: Whisk the egg whites in a large bowl 

04: Add the chicken and toss well to ensure each piece is coated in the egg white

05: Line a baking tray with baking paper and sprinkle some of the dukka spice onto it

06: Lay down the chicken tenterloins & sprinkle more of the spice on top

07: Push the spice firmly into the chicken and make sure each piece is well coated

08: Place the tray into oven and cook for approximately 20 minutes or until golden and crispy (time will vary depending on thickness of chicken).

 

 

Lemon & Herb Crusted Chicken

Stephanie Malouf Nutrition

Serves 4

INGREDIENTS

  • 4 chicken breast fillets
  • 1/2 cup almonds
  • ¼ cup parsley, packed
  • 2 tsp thyme
  • 1 tsp lemon zest, grated
  • 2 Tbsp lemon juice
  • 2 Tbsp Dijon mustard
  • Pinch of salt

METHOD

01: Preheat the oven to 200 degrees celcius or 180 degrees fan forced

02: Combine lemon juice and Dijon mustard in a small bowl and set aside.

03: Add the almonds, thyme, parsley, lemon zest and salt to a food processor and blitz until crumbed and combined

04: Coat the chicken breasts in the lemon and Dijon mixture and place down onto a baking try lined with baking paper

05: Spoon the almond and herb mixture over each chicken breast and press down firmly 

06: Cook for approximately 15-20 minutes or until golden and crispy (time will vary depending on thickness of chicken). If it's not crispy, finish under the grill for a couple of minutes.

Gluten Free, Dairy free, Egg free, Sugar Free