OTHER INGREDIENTS
MEAT
Eggs
Pork chops
Bacon
Chicken Breast
VEG/FRUITS
Carrots
Olive oil
micro leaves
White rice
Parsley
Salt Peas
Pepper
Shallots
Multigrain Tortilla/ wraps
Lemon juice
Flour Baby spinach
Soy sauce
Red cabbage
Italian parsley
Maple Syrup
Broccoli sprouts
Honey mustard dressing
Pearl onions
Sweet chilli sauce
DAIRY
Butter
Cheddar cheese
Hummus
Dijon mustard
Chicken stock

Baked Lemon Pepper Chicken breast
INGREDIENTS
4 Boneless skinless chicken breast
1 tbs extra- virgin olive oil
1 medium onion, sliced
2 tbs lemon juice
Salt and black pepper
1 tbs marple syrup
12 tbs unsalted butter
1 tsp cracked pepper

METHOD
Preheat oven to 200C

Season chicken with salt and heat oil in a large oven proof pan over medium heat. Add the chicken, cook until golden brown, about 4 minutes. Flip chicken, arrange lemon slices around the chicken in the pan.

Transfer the pan to the oven; bake for about 10 minutes. Transfer chicken to a platter, add lemon juice and maple syrup to the pan. Add butter, a piece at a time stirring until it melts into the sauce. Stir in pepper and salt. Drizzle the sauce over the chicken and serve.

RAINBOW VEGGIE WRAPS
INGREDIENTS
4 multi grain tortillas or wraps
1 & 1/2 cup baby spinach
1 cup thinly shredded red cabbage
1 carrot, grated
1 cup broccoli sprouts
1 cup thinly sliced cheddar cheese
1 cup hummus
1 cup sliced red pepper
¼ cup micro leaves
DRESSING
2 tbs honey mustard dressing
1 tbs sweet chilli sauce
2 tsp fresh lemon juice

METHOD
Spread each tortilla with 1/4 cup hummus. Top each with one- fourth of the cheddar, spinach, pepper, broccoli, cabbage and micro leaves.

Roll up each wrap. Slice the wraps into 1 to 2 cm rounds. Whisk together the dressing ingredients and serve with the wraps if desired.

Grilled Pork Chops
Ingredients
4 medium size pork chops
1tbs olive oil
1 ½ cup diagonally sliced
2 tsp flour
1 cup chicken stock 3 tsp Honey
1 tsp Dijon mustard
Salt & pepper
2 tbs unsalted butter 2 tsp chopped fresh Italian parsley
½ cup frozen peas
Method
Heat oil in a large pan or char griller over medium heat. Season the chops with just a bit of salt. Add the chops to the pan and cook until well browned, about 3 minutes on each side. Remove from pan and set aside. Add carrots and onions to the pan; cook stirring often, until lightly browned, about 3 minutes. Add flour to pan, cook stirring often, 30 seconds. Add stock, peas and mustard to the pan, bring to a boil. Cover, reduce heat medium and simmer 5 minutes. Return pork to pan, nestling pork in the liquid. Sprinkle with pepper and remaining salt, cover and cook until he sauce thickens, carrots are tender, 2 to 3 minutes. Remove from heat, sprinkle with butter and parsley.

Healthy Fried Rice
Ingredients
1 cup white rice or brown rice ( cooked)
2 tsp olive oil
2 eggs, lightly whisked
2 bacon rashers, chopped
1 carrot, peeled and grated
2 shallots, peeled and trimmed, finely sliced
1tbs soya sauce Salt & pepper sesame seeds to serve
½ cup edemame ( cooked)
Method
Heat oil in a non- stick large pan over medium heat. Add eggs. Swirl over base to form an omelette. Cook for 2 minutes or until set. Transfer to a chopping board. Set aside to cool slightly, cut into strips. Add bacon to the pan, cook for minutes until golden and crispy. Add carrots and stir for a minute. Add shallots and rice. Cook stirring 3 – 4 minutes. Add egg and soya sauce. Stir until heated through and add the edemame and mix well. Sprinkle with sesame seeds and top with extra shallots and serve immediately.