Tag Archives: protein

One Pot Savoury Mince Recipe


I had some Heart Smart Beef Mince in the fridge, that was destined to become meatballs…but the thought of rolling them all made my lazy side say meh. So instead I looked around for a savoury mince recipe to cook in the slow cooker, and pinched a few ingredients from this one and that…by the time I got around to cooking it I didn’t have enough time for the slow cooker, just cooked it on the stove top in my favourite casserole dish and it turned out quite yummy.

Here’s the recipe I came up with…

One Pot Savoury Mince Recipe

Makes 3 decent Serves

Suitable for Cruise PV

(sorry about the bad pic…iPhone)


1/2 tsp Oil

500g Heart Smart Beef Mince

1 stick Celery, finely chopped

1 small Onion, finely chopped

1 small Green Capsicum, finely chopped

1 clove Garlic, finely chopped

1 tbsp Soy Sauce

1 tbsp White Vinegar

1 tsp Sweetener

1 tsp Dijon Mustard

1/2 tsp Chilli Powder

1 cup Beef Stock

2 tbsp Tomato Paste

Freshly Cracked Black Pepper

1. Heat the oil in a heavy bottomed pan. Add the beef mince and brown.

2. Empty the beef into a strainer and get most of the excess oil out of the pan.

3. Into the same pan, add the garlic, onion, capsicum and celery. Cook vegetables until softened.

4. Return beef mince to the pan and add all other ingredients.

5. Simmer covered over the lowest heat, stirring occasionally.


  • I let mine cook for about 15 minutes once all the ingredients were in. Just double check that the liquid has not run out…if it looks like it might, add a little bit more. Or, if it looks like there’s too much, leave the lid off and turn the heat up a touch to let it evaporate.
  • As always with a dish like this, use what is already in your cupboard in terms of condiments. Don’t have soy sauce? Use worcestershire instead (I just really need to buy some)
  • You could very well cook this in the slow cooker from step 4 onwards…just pop it on in the morning and leave it on Auto for 6-7 hours.

I would love to know if you give any of my recipes a try….leave me a comment and let me know how they turn out for you šŸ™‚



Cottage Pie Recipe


Great comfort food for a PV day. Very rich.

I made the filling tonight, and we had a big bowl of that for dinner. I put some aside to make mini cottage pies in ramekins tomorrow šŸ™‚

You will want to try and cook the filling and topping simultaneously……otherwise you will be in the kitchen for too long!

Cottage Pie = Beef Mince
Shepherd’s Pie = Lamb Mice
You can make it either way šŸ™‚

Cottage Pie Recipe

Makes 4 large Serves

Suitable for Cruise PV Phase

Filling Ingredients:

  • Olive Oil Spray
  • 500g Beef Mince
  • 1/2 Onion finely diced
  • 2 large cloves garlic, crushed
  • 2 tbsp Corn Flour
  • 2 tsp Chicken Stock Powder dissolved in 1 1/2 cups Hot Water
  • 2 Tomatoes, Diced
  • 150g tub Tomato Paste
  • Freshly Cracked Black Pepper

Topping Ingredients:

  • 1 head of Cauliflower
  • 1 clove Garlic
  • Freshly Cracked Black Pepper
  • 1-2 tbsp Extra Light Philadelphia Cream Cheese

1. Pre-heat oven to 180 degrees Celsius.

2. Lightly spray a frying pan with Olive Oil Spray and wipe away excess with paper towel. Brown Beef Mince until crumbly.

3. Remove mince from frying pan, getting rid of any excess fat.

4. In the same pan, fry the garlic and onion. When soft, return beef to pan.

5. Sprinkle over Corn Flour and cook, stirring, for a few minutes.

6. Add to the pan the Diced Tomatoes, Tomato Paste, Stock & Water, Black Pepper. Stir to combine.

7. Allow to simmer on a low heat for at least 10 minutes or until thickened.


1. Cut the Cauliflower into florets and rinse.Ā Cook Cauliflower in a saucepan of water for approximately 20 minutes or until you can insert a knife into a floret without resistance.

2. While the Cauliflower is cooking, very finely chop the garlic.

3. Drain the water from the pan and return the Cauliflower over a very low heat for a few moments, stirring, to evaporate some extra water.

4. Turn off the heat and begin to mash the Cauliflower. Add the other ingredients, Extra Light Cream Cheese (however much you want), Pepper and Garlic.

5. When you have reached a point where you donā€™t think you can mash it anymore, you can leave it at this point. I prefer to have it perfectly smooth, so I had a go at it with my barmix (hand blender).


1. Place the filling mixture into one large baking dish, or small ramekins (it would at least fill 8 ramekins)

2. Top with the Cauliflower Puree.

3. Bake in the oven until top slightly browns and dish is hot.


I threw this recipe together tonight, and have recorded exactly what I did. This tasted soooo good that I feel it was not as healthy as I could have made it. So some things I would change for next time….

  • Only use 1 tsp of Chicken Stock Powder…to reduce salt.
  • I didn’t have a tin of tomatoes in the cupboard!! (can you believe it??) So I used the 2 fresh tomatoes and the tub of tomato paste. The tomato paste was quite high in carbs though (9.2g/100g….I figured you don’t actually eat that much though, so it might be a Tolerated Food)
  • Next time I would use a tin of tomatoes with 1 sachet of tomato paste (I think the sachets are 2 or 3 tbsp?) Still would add in the fresh tomatoes though, they added a very nice dynamic.
  • Next time I would add mushrooms, or other veggies as well….we love mushrooms.


(p.s. Sorry about the ginormous post!)

Baked Turkey Meatballs Recipe


A really tasty and versatile recipe. These meatballs can be eaten as a snack or a meal. I plan on putting some into containers and taking them to work for lunch.

Baked Turkey Meatballs Recipe

Makes around 30 medium sized Meatballs

Suitable for both Attack and Cruise Phases


700g Turkey Mince

1 Egg

4 tbsp Oat Bran

1/4 cup Cottage Cheese

1 Onion

2 cloves Garlic

1 tbsp Dijon Mustard

Freshly Cracked Black Pepper

1/2 tsp Dried Sage

1/2 tsp Dried Parsely

1/2 tsp Dried Oregano

Olive Oil Spray

1. Pre-heat oven to 180 degrees. Lightly spray a baking dish with Olive Oil spray, wipe away excess with paper towel.

2. Finely dice Garlic and grate the Onion.

3. Place Garlic and Onion (juice also) into a small frying pan and cook for 5 minutes to take the rawness out of the onion.

4. Place all ingredients in a large bowl.

5. Mix well with hands to incorporate all ingredients.

6. Roll mixture into balls and place in baking dish.

7. Bake in the oven for 40 minutes, turning after 20.

8. Serve alone or with a dipping sauce.



Beef Casserole Recipe


I really had a craving for a hearty dinner tonight, and I bought some diced beef last night anticipating this.

Beef Casserole Recipe

Makes 2 Serves

Suitable for Cruise Phase (PP & PV)

(The recipe contains 1 tbsp of cornflour and I’m not certain that it’s allowed on Attack, so I wouldn’t suggest it.)

500g Diced Beef

1/2 Onion

2 cloves Garlic

1 tbsp Cornflour

1 tsp Chicken Stock Powder

1/2 cup Water

Freshly Cracked Black Pepper

1 tbsp Dijon Mustard

1. Place the Cornflour and Black Pepper in a freezer bag.

2. Add the Beef.

3. Mix the Beef, Cornflour and Pepper together and try and to get an even coating.

4. Chop the Onion and Garlic

5. Spray a flameproof dish with Olive Oil, wipe away excess with paper towel.

6. Soften Onions and Garlic. You may need to add a dash of the Water to help the cooking along.

7. Add Beef and Brown. Again, you may wish to add a dash of the Water to help the Beef move freely.

9. Add in the Mustard, Chicken Stock, Freshly Cracked Black Pepper and the remaining Water.

10. Allow to slowly simmer until Beef is cooked and Gravy is reduced.


  • I used my flameproof casserole dish … as I love it šŸ™‚ I’m sure you could use a heavy based saucepan or whatever else you have at home.
  • It might sound silly using Chicken Stock Powder, but it’s all I had in the cupboard. You may want to use Beef Stock Powder if you have it, although using Chicken didn’t take away from the flavour.
  • If you are on a PV day it would be yummy to add other veggies like more onion and mushrooms, yum!


Stuffed Chicken BreastĀ Recipe


This is something that I made last week for dinner, just out of the Attack ingredients I had in the kitchen. It turned out amazing! The liquid from the Cottage Cheese leaked out of the Chicken, so all that was left inside was a creamy mixture. I don’t have step by step photos, but I hope my recipe makes sense for you. Feel free to ask any questions if there’s something you are unsure about.

Stuffed Chicken Breast Recipe

Serves 2

Suitable for Attack Phase

2 large or 3 small Chicken Breasts

Ham (I used 12 small slices for 3 small Chicken Breasts)

3 big spoonfuls of Cottage Cheese

Cracked Black Pepper

about 1 tsp Ground Sage Leaves

Olive Oil spray

1. Pre-heat oven to 180 degrees. Lightly spray a small oven dish with Olive Oil, gently wipe away excess oil with paper towel.

2. In a small bowl mix together the Cottage Cheese, Black Pepper & Ground Sage

3. With a sharp knife cut a pocket into the side of each Chicken Breast, being careful not to cut the whole way through the Chicken.

4. Spoon the Cottage Cheese mixture into the Chicken Breast pockets. Try and close the Chicken Breast back together if you can by pinching the chicken with your fingers.

5. Wrap the Chicken Breast with the slices of Ham, covering the opening first.

6. Place the Chicken Breasts in the oven dish, evenly spaced apart.

7. Bake for approximately 40-45 minutes. I had to cover my dish with foil after 15 minutes as the Ham was starting to brown very quickly.



Dukan CheesecakeĀ Recipe


I got this idea from the fabulous Sheryl’s website. Please check her site out, it is very informative if you are thinking of starting, or are on the Dukan diet.

This cheesecake went down very well last night after dinner, hubby was very impressed. He has already asked me to make it for him in a strawberry flavour. I think I will only make this once a week, (2 serves each) as the Extra Light Philly has a little bit more fat than is suggested for dairy productsĀ in the Dukan book and I want to stick to this diet as best as I can.

Here is the dietary info for the Extra Light Philadelphia Cream Cheese per 100g:

Energy Ā  548kj

Protein Ā  11.0g

Fat – Total Ā  4.7g

-saturated Ā  3.3g

carbohydrate Ā  8.4g

-sugars Ā  4.8g


Dukan Cheesecake Recipe

Serves 4

Suitable for the Attack Phase

1 tub Philadelphia Extra Light Cream Cheese

1 pkt Diet Jelly (any flavour, I chose Pineapple)


1. Make up the Jelly according to packet instructions, except only using 3/4 of the water. i.e. 500ml becomes 375ml. Leave to cool.

2. Place Cream Cheese in a large bowl. Leave at room temperature for a while to soften.

3. Beat Cream Cheese with an electric mixer until smooth.

4. With one hand, slowly pour in jelly, with the other, keep the electric mixer going. You may need to stop and scrape down the sides of the bowl. Continue until all of the Jelly is incorporated. It will be a runny consistency.

5. Carefully pour into ramekins or serving dishes. Refrigerate for at least 4 hours before serving.



Dukan RissoleĀ Recipe


A simple idea to use some mince. The rissoles could be shaped as burgers or as meatballs. They could have more herbs and spices added to them to give you a variety of flavours.

Dukan Rissole Recipe

Makes 4 large rissoles

Suitable for the Attack Phase

500g Premium Beef Mince

1/2 Onion

1 Egg

Cracked Black Pepper

1 1/2 tsp Basil

1 1/2 tsp Oregano

1 1/2 tsp Sage

1. Finely chop Onion.

2. Combine all of the ingredients in a large bowl.

3. You have to get your hands dirty for this one. Smoosh the ingredients together with your hands until the mixture is combined well.

4. Form the mince mixture into whatever shape you like, I chose rissoles, you could do burgers or meatballs.

5. Place on a plate or tray and refrigerate for at least 15-30 minutes. This helps the mixture stay together when cooking.

6. Lightly spray a frying pan with oil and gently wipe excess away with a paper towel.

7. Cook rissoles for 15 minutes and turn over and cook for another 10. Cooking time will vary depending on what size and shape rissoles you make. When you think they might be about done, make a small cut in one with a knife to check how well done they are.

8. Serve with a sauce made by mixing Natural Yoghurt and Dijon Mustard.