SERVES 1 · Preparation: 15 min · Cooking: 30 min

120 g skinless chicken breast

salt, pepper, lemon juice and lemon zest

500 ml (2 c) broccoli, broken into florets

30 ml (2 T) butter 10 ml (2 t) curry powder

45 ml (3 T) cornflour 230 ml low-fat milk fresh coriander

TO SERVE 125 ml (½ c) butternut 250 ml (1 c) green

pepper 250 ml (1 c) cauliflower

Preheat the oven to 180 °C. Grease an ovenproof dish. Season the chicken with salt, pepper, juice and zest. Steam for about 12 minutes. Use two forks to shred. Steam the broccoli. Spoon into the dish. Melt the butter, add the curry and cornflour and stir until smooth. Slowly add the milk, stirring continuously until the mixture comes to a boil and thickens. Add the chicken and pour over the broc-coli. Put the vegetables in the oven alongside the chicken dish. Bake for 20 minutes. Scatter corian-der on top and serve with the extra vegetables.

Brigitte Leclercq, dietitian at Panorama Dietitians has these tips.

MUST I COUNT KILOJOULES?

Yes, you’d have to count kilo-joules together with being physically active if you want to lose weight. Most of the free vegetables (such as lettuce, spinach, cucumber, tomato, asparagus, broccoli, cauliflower, celery, Brussels sprouts, bean sprouts, cab-bage, mangetout, green beans, mushrooms, gem squash, patty pans, baby marrows, peppers, leeks, radishes and spring onions) will make you full though and make it easier to limit the kilojoules of other foods. You’ll have to decide on the energy density of the meals you eat – either a big bowl of vegetable soup or a bite of cheeseburger for the same kilojoules.

WILL I HAVE ENERGY?

Yes, if you stick to eating regular meals. The Eat More, Weigh Less diet contains abundant vitamins, minerals and phytonutrients because of the large portions of fruit, salads and vegetables. Vitamin B (found in most fruit, vegetables and wholegrains) is responsible for providing energy.

WHY IS THIS A HEALTHY APPROACH TO DIETING?

You’ll lose weight by feeling full on fewer kilojoules. This is a balanced diet that’s fill-ing for the whole family.

EXPERT ADVICE

BREAKFAST DINNERSNACKSNACK LUNCH

FRUIT SALAD1 c mango and1 apple, cut into slices, with 175 ml low-fat yoghurt and 5 toasted almonds

FROZEN DESSERT Blend 4 chopped apricots and 1 c sugar-free custard and freeze

SUMMER CHICKEN SALAD90 g skinless chicken breast, ½ c chives, 1 c rocket, 1 c baby tomatoes and 1 c cucumber with 1 slice seed loaf and 2 t canola margarine

RYVITAS2 Ryvitas with 30 g mozzarella cheese, ½ c gherkins and ½ c carrots

SNOEK & SALAD 90 g grilled snoek with lemon and mixed herbs and 1 c mashed potato with ½ c fresh basil and salad (½ c watercress, 1 c cherry tomatoes, 2 T sesame seeds, 2 spring onions, ½ c baby car-rots and ½ c green pepper)

CEREAL1 c shredded bran,1 c skim milk and1 banana

SKEWERSThread 1 c sweet melon, 30 g low-fat feta, 1 c red peppers, 1 c cucumber onto skewers with fresh mint

AVO WRAP1 small WW wrap with¼ avo, 60 g chickpeas, ½ c fresh coriander,1 c cucumber, 1 c baby tomatoes and 1 c baby leaf spinach

1 C MANGO AND2 C AIR-POPPED POPCORNSPRINKLED WITH CINNAMON

CHICKEN & BROCCOLI BAKESee recipe right.

FLAPJACKS 2 WW flap-jacks (80 ml WW flour, 1 egg, 80 ml milk, ¹⁄₃ t salt, ½ t baking pow-der) with cinnamon, 1 c strawberries and 175 ml low-fat yoghurt *Use nonstick spray for pan

FRUIT SALAD1 pear and 1 peach with 175 ml low-fat yoghurt

TOMATO SOUPBlend 2 c tomatoes, 1 c carrots, 2 fennel bulbs, 1 c basil and 2 chillies. Serve topped with 60 g low-fat feta and 1 slice seed loaf

FRUIT WITH NUT SPREAD1 apple, sliced, and 1 c sliced cucumber with 2 t salt- and sugar-free peanut butter

FISH & VEG 120 g grilled kob with ½ sliced orange and 2 baby jacket po-tatoes with garlic and herbs,½ c cauliflower, ½ c broccoli, ½ c sugar snap peas, ½ c pumpkin and 1 c mushrooms

PORRIDGE1 c cooked rolled oats, with cinnamon,½ c skim milk and1 apple

PRO-VITAS3 Pro-Vitas with 2 t sugar- and salt-free peanut butter and 1 sliced banana

WARM CHICKEN SALAD90 g skinless chicken breast, 1 c cauliflower and 1 c broccoli with homemade cheese sauce (1 c skim milk with 1 T cornflour and 30 g mozzarella cheese)

1 C GRAPES OSTRICH COTTAGE PIE TOPPED WITH BUTTERNUT MASHSee recipe right.

SANDWICH1 slice seed loaf,2 t canola margarine,2 scrambled eggs and 1 grilled pear *Use nonstick spray for pan

1 C GRAPES AND175 ML LOW-FAT YOGHURT

CHICKPEA SALAD60 g chickpeas, ½ c WW couscous, 1 c fresh coriander, 1 red onion, 1 red pepper, 1 green pepper, 1 c cucumber, 2 chillies, 1 t olive oil

1 PEACH AND2 T UNSALTED PEANUTS

FISH & VEG 150 g hake, fresh cori-ander, olive oil, salsa (½ c pine-apple and ½ red onion), 1 c sweet potato mash with lime juice, and salad (2 c lettuce, 1 c cucumber and 3 spring onions, drizzled with balsamic vinegar)

SUPER ORANGE SMOOTHIEBlend 1 orange, ½ pink lady apple, 1 c seedless grapes, 1 c carrots and 350 ml low-fat yoghurt

SKEWERSThread 1 c sweet melon, 1 c baby tomatoes and 1 c cucumber slices onto skewers

TUNA SALAD¼ avo, 2 t low-fat mayo, ½ can tuna, 1 boiled egg, 2 c baby leaf spinach, ½ boiled potato, 2 green pep-pers and 1 yellowpepper

1 C CUCUMBER AND 1 C BABY TOMATOES

CHICKEN CURRY WITH BROWN RICE AND VEGETABLES90 g chicken breast, ½ c brown rice, 1 c baby marrows, 2 c tomatoes, 1 c mushrooms, ½ c carrots and 1 sweet potato

BACON & EGG2 rashers lean bacon, 1 poached egg,1 c baby tomatoes, 1 c grilled mush-rooms, 1 c grilled green peppers and 1 slice WW bread with 1 t canola margarine

1 PEACH AND1 C CUCUMBER

ROAST TURKEY AND ROAST VEGETABLES120 g roast turkey,2 small roast potatoes and roast vegetables (1 c butternut, 1 c broccoli, 1 c cauli-flower, 1 green pepper and 1 red pepper)

FRUIT SMOOTHIE LOLLIESBlend and freeze1 c mango with 1 c skim milk

TURKEY SANDWICH1 slice brown bread with¼ avocado and leftover turkey from lunch (60 g), served with tossed green salad (1 c rocket, ½ c radishes, 4 spring onions, 1 c cucumber and 1 apple)

DAY8

DAY9

DAY10

DAY11

DAY12

DAY13

DAY14

EXTRASS 1 c skim milk daily allowed for tea/coffee

EXPERT: Brigitte Leclercq, registered dietitian at Panorama Dietitians, bleclercq27@gmail.com

See next week’s YOU for your fourth eating plan

WE TEST ITMieke Vlok (23), Cape Town journalist. “The food is filling and I’m not feeling hungry or without energy. But the diet involves a fair

amount of advance planning and requires more effort than I’m used to making when preparing my meals.”

WW = WHOLEWHEAT

Add more vegetables to the mince mixture to bulk it up.

CHICKEN AND BROCCOLI BAKE (DAY 9)

SERVES 1 · Preparation: 10 min · Cooking: 30 min

5 ml (1 t) oil 1 onion, chopped 120 g ostrich mince 180 ml (¾ c) tomato

purée fresh parsley and

basil salt and pepper

TOPPING 250 ml (1 c) sweet

potato, cooked and mashed

TO SERVE 10 ml (2 t) oil 3 garlic cloves, chopped 500 ml (2 c) mush-

rooms 250 ml (1 c) baby

marrows 1 chilli, chopped

Preheat the oven to 180 °C. Grease an ovenproof dish. Heat the oil and fry the onion until soft. Add the mince and stir-fry until done. Add the tomato purée and herbs and simmer for 10 minutes. Spoon into the dish, spoon the sweet potato on top and bake for about 15 minutes. To serve Heat the oil and stir-fry the garlic, vegetables and chilli until just cooked. Serve with the cottage pie.

OSTRICH COTTAGE PIE(DAY 11)

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YOU LIFESTYLE

WEEK 3

Every month for 12 months YOU is publishing a new diet. Why? So you can find one that best suits your lifestyle, food preferences and dietary needs. WHAT YOU GET EVERY MONTH > Week 1: A new diet > Week 2, 3 and 4: An eating plan for the week PLUS recipes PLUS expert tips. In months with five weeks you get extra tips.

3: EAT MORE, WEIGH LESS DIET

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584 | 18 DECEMBER 2014 you.co.za you.co.za 18 DECEMBER 2014 | 585