Good Healthy Advice

Tony Ferguson Recipe of the week - Spicy Chicken & Mango Salad

Ingredients (Serves 2 Females OR 1 Male)

Chicken

• 220g Chicken breast, chopped into strips
• 1 Teaspoon of ginger paste
• ½ Tablespoon chilli paste (optional)
• 1 Tablespoon soy sauce
• 1 Teaspoon olive oil

Salad

• 1 Medium Mango, ¾ sliced, ¼ blended to a juice (for the dressing)
• 2 Cups of rocket
• ½ Medium Spanish, finely chopped
• ¼ Large red capsicum, finely sliced
• ½ Medium avocado, sliced
• 6-8 Basil leaves, torn

Salad Dressing

• Lemon, juiced
• 1 Teaspoon of soy sauce
• ½ Tablespoon of olive oil
• 1/4 Mango juiced (mentioned above)

Tony Ferguson Recipe of the Week: Mini Eggplant Pizzas

Ingredients (Serves 2)

• 250 - 350g (Female – Male serve) low fat ricotta cheese
• 1 Small to Medium Eggplant, cut into half centimetre circles
• Commercial pizza sauce or Tomato Salsa (see recipe below)
• 1 Medium red capsicum, finely chopped
• 1 Small zucchini, chopped into thin semi-circles
• 4 Medium mushrooms, finely sliced
• 1 Tablespoon olive oil
• ½ - 1 Cup Tony Ferguson's fibre, spread out evenly on a large plate
• 1 Egg, beaten with a pinch of salt
• Salt and pepper to taste
• A handful of fresh oregano or basil torn (or 1 tablespoon dry)

Tony Ferguson Recipe of the Week: Lamb and Cherry Tomato Casserole

Serves 2 female or 1 Male

Ingredients

• 220 - 240g Lamb fillet, chopped into strips    * ½ Red onion, finely diced
• 2 Medium mushrooms
• ½ Cup of zucchini, chopped into ½ cm semi - circles
• ½ Medium eggplant, chopped into 2 by 1cm pieces
• 10 Cherry tomatoes
• ½ Teaspoon of chilli paste
• 2 Cloves of garlic, crushed
• ½ - 1 teaspoon of rosemary
• ¾ Cup of vegetable stock
• 1 Tablespoon of olive oil

Method

1. Place a medium fry pan on medium and heat the olive oil
2. Add the lamb, zucchini and eggplant, toast until half cooked stirring occasionally and then add the onion, mushrooms, rosemary garlic and chilli
3. Combine well and cook until the onion goldens, then add the cherry tomatoes and stock and simmer until the eggplant is soft and the sauce thickens to desired consistency
4. Serve immediately with a side salad or cauliflower rice.

Tony Ferguson Recipe of the Week: Creamy Coconut and Lime Chicken

Ingredients (Serves 2)

• Chicken fillets (240g for females OR 440g for males), chopped into 2 by 2cm cubes
• 1 Small onion, finely sliced
• 2 Cups of eggplant, chopped into 2 by 1cm pieces
• 8 Medium mushrooms, sliced
• 2 Cloves of garlic, crushed
• 1 Tablespoon of coriander (parsley may be used instead if preferred)
• Juice from 1 small lime
• 2-3 drops of coconut essence
• Salt and pepper as desired for seasoning
• 1 Cup of water
• 3 Tablespoons of low fat smooth ricotta cheese