LOW G.I BOX

CHICKEN AND BOK CHOY STIR FRY

• UD Chicken marinade
• 2 150g Chicken breast, sliced
• 4 T olive oil – from your pantry
• 6 Bok choi, sliced in half
• 1 Small red chili, seeded and sliced – to taste
• 200g Brown basmati rice – 450ml boiling water
• 100g Red onion, sliced
• 1 Red pepper deseeded and sliced
• 1 T Coriander leaves, roughly chopped
• 1 Fresh lemon
• * 1 t UD Salt

CHICKEN THIGHS WITH MUSHROOMS AND BROWN RICE

• 4 Chicken thighs – bone in
• 100g White onion, chopped
• 2 Garlic cloves, crushed
• 2 T Oregano leaves, chopped
• 150g Button mushrooms – whole
• 1 T Thyme leaves, chopped
• 2 T Chicken stock powder
• 300ml Cream
• 200g Brown basmati rice – 450ml boiling water
• 1 Lemon – use to taste
• 2 t Parsley
• * 1 t UD Salt

HARISSA BAKED FISH WITH BULGUR WHEAT

• 3 T Olive oil – from your pantry
• 2 Medium-large ripe tomatoes, quartered
• 1 Yellow pepper, deseeded and cut into 2cm chunks
• 200g Bulgur wheat – 450ml boiling water
• 1 T Pine nuts
• 1 Lemon – use to taste
• ½ Spring onions, thinly sliced
• 2 t Coriander leaves
• 2 180g Line fish
• 2 t Harissa paste
• 100g Broccoli, florets – cut in half
• 80ml Yoghurt, to serve
• 2 t Veggie spice
• * 1 t UD Salt

SWEET AND SOUR PORK CHOP WITH ASIAN NOODLES AND PAK CHOY

• 2 200g Pork chops
• 100ml Sweet and sour sauce
• 1 Clove Garlic, crushed
• 1 t Sage, chopped
• 160g Chinese noodles
• 6 pieces Bok choi, cut into quarters
• 30g Baby spinach
• 120g Tenderstem broccoli
• 3 T Soy
• 1 t Coriander leaves, chopped
• 30g Red onion, chopped
• 1 Tomato, deseeded and chopped
• 1 t Rice vinegar
• 2 T Olive oil – from your pantry
• 1 T Sesame oil
• * 1 t UD Salt