Slimmer System Lunch & Dinner Recipes
Asian Chicken Stir Fry
Ingredients:
1/4 each red and yellow bell pepper, sliced into
strips
1/4 mango, julienned (optional)
2 mushrooms, quartered
1 carrot, julienned
2 baby bok choy
1/2 medium zucchini, halved lengthwise and cut
into half-circles
1 chicken breast
3/4 cup snap peas
1/4 cup low sodium chicken broth
3 tbsp soy sauce
2 tbsp rice wine vinegar (optional)
1 small clove minced garlic
pinch ground ginger
red chilli flakes
Prepare a Wok with olive oil or coconut oil, add
garlic, chicken breast (cut into strips or cubes),
chicken broth, soy sauce, and 1 tbsp rice wine
vinegar. Cook chicken until no longer pink.
Add all veggies, starting with the harder ones
(carrots, zucchini) first. Stir and allow to soften over
medium heat.
Spray a small frying pan with cooking spray. Cut the
2 bok choy into halves and rinse them to remove
any dirt. Put them cut-side down in the frying pan,
add the remaining tbsp of rice wine vinegar, and
heat until the leaves start to wilt (just a couple of
mins).
Add the bok choy to the wok, and mix everything
together to get it nice and saucy. Scrape it all into a
bowl, and top with mango pieces. Enjoy!
Mini Sheppard’s Pie (2 pies = 1 serving)
Ingredients:
2 cloves minced garlic
350g lean ground chicken or turkey
1/2 cup low sodium chicken or vegetable broth
2 celery stalks, finely diced
1/2 cup yellow onion, diced
1/2 diced red bell pepper
1/4 cup chopped fresh parsley
¼ cup oat bran
Pinch of salt and pepper
Topping:
About 1 1/2 cups pureed squash (I use a mix of
butternut and acorn squash), 1 tsp crumbled dried
rosemary, 1/2 tsp dried thyme
Preheat oven to 375F. In a medium sized bowl,
combine all ingredients for the pies. Season with
salt and pepper, and mix well until evenly
incorporated. Spray a muffin tin with olive oil or
cooking spray, and fill 6 of the sections with the
meat mixture. Bake for 30 minutes.
Meanwhile, mix all ingredients for the topping
together. (This is easiest if the squash is warm).
When 30 mins has passed, remove the mini pies
from the oven and top with the squash mixture.
Return them to the oven and cook a little longer –
about 10 minutes, broiling for the last 5 minutes to
crisp the topping slightly.
Fall Vegetable Chili – Serves 6
Ingredients
1 tbsp olive oil
1/2 cup water or low-sodium broth
2 cups carrots scrubbed or peeled and diced
2 cups parsnips scrubbed or peeled and diced
1 cup peeled diced butternut squash or pumpkin
3 stalks celery
1 medium yellow onion
1 lb lean ground turkey
1 tsp cinnamon, 1 tsp cumin, ½ tsp chili powder
1 can of tomatoes, juices included (about 2 1/2
cups)
1/4 cup chopped parsley
In a large pot, heat olive oil for 1 minute. Add all of
the vegetables except for the tomatoes and cook 6
to 8 minutes or until they are tender and beginning
to brown, stirring occasionally. Add the water/broth
as necessary to prevent the pot from becoming too
dry.
Meanwhile, brown the turkey in a skillet until
completely cooked through.
When the turkey is cooked, remove it from the heat
and drain any excess liquid. Add all spices to the pot
of vegetables and toss to coat. Add the tomatoes
with their juice, turkey, and 1/2 cup of water. Bring
to a boil, then lower hear to medium. Cover the pot
and allow it to simmer for about 10 minutes. Stir in
the parsley, ladle into bowls and serve.
Cajun Tuna Lettuce Wraps
Ingredients:
1 can flaked light tuna, packed in water, drained
½ medium tomato
½ cup Romano beans (use canned and rinse before)
1 tbsp chopped red onion
2 tbsp freshly chopped cilantro or parsley
½ tsp Cajun seasoning
4 romaine lettuce leaves, or other scoop-like greens
1 tbsp red wine vinegar (optional)
black pepper, to taste
In a medium-sized bowl, combine the first 6
ingredients. Add the red wine vinegar and mix well.
(Don’t mash the beans up too much.) Season the
mixture with black pepper to taste. Scoop it into the
lettuce leaves and enjoy!
Turkey & Swiss Wrap
Ingredients
1 Ezekiel sprouted grain tortilla
1 piece raw lean turkey breast, thinly cut
1/2 apple, cut into very thin slices
1/4 cup cucumber, cut into thin slices
1 large lettuce leaf
about 2 tbsp grated light Swiss cheese
black pepper
1 tsp Montreal chicken spice or poultry seasoning
Sprinkle the turkey with Montreal chicken spice or
poultry seasoning and black pepper. Lay it flat in a
small non-stick skillet over medium heat. Cook until
golden on each side. Remove from heat and pat dry
with a paper towel. Chop the turkey into thin strips.
Place the tortilla on a plate and line with lettuce
leaf. next, add the cheese. Then, arrange the apple
slices, turkey, and cucumber slices in a line. Fold
one side of the tortilla inward, then wrap it up.
Optional: Place the whole thing in a sandwich press
for a few minutes to melt the cheese.
Chunky Chickpea & Vegetable Soup
Ingredients:
1 tbsp olive oil
2 cloves minced garlic
1 tsp ground cumin
1/4 – 1/2 tsp chili powder
1/2 tsp ground coriander
1/2 medium yellow onion, diced
2 carrots, chopped
4 celery stalks, diced
1 28oz can diced tomatoes
1 cup low sodium vegetable or chicken broth
1 yellow zucchini, chopped lengthwise and into
semicircles
1 green zucchini, chopped lengthwise and into
semicircles
1 (540g) can chickpeas, rinsed and drained
sea salt and black pepper to taste cilantro, to
garnish.
Heat olive oil in a large pot for 1 minute. Add garlic
and spices and cook until fragrant, then add the
onions, celery, and carrots with about 2 tbsp of
broth.
When the vegetables have softened slightly (about
5 minutes), add remaining broth and diced tomatos
(with juices). Bring to a boil, then reduce heat and
add the zucchini.
Simmer for 20 minutes on low heat, then stir in the
chickpeas and season with salt and pepper to taste.
Simmer for another 10 minutes, then ladle into
bowls and serve.