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This page has main meal recipes for everyone who wishes to lead a healthier lifestyle.

All recipes serve 4 people and are delicious when served with a fresh garden salad and a vinaigrette dressing


Creamy Vegie Pasta 10 minutes preparation & 10 minutes cooking

  • 350g penne pasta (without added egg)
  • 400g lean chicken breast, cut into cubes
  • 1 onion diced
  • 2 cloves garlic, diced
  • 1 bunch English spinach, thoroughly washed and chopped
  • 1 red capsicum, seeded and sliced
  • 375ml cream (dilute a smaller quantity of cream with water, if desired)
  • 2 teaspoons cornflour
  • 2 tablespoons parsley, chopped
  • 2 tblsp canola oil
  • 50g grated Parmesan cheese (small quantity)
  • Sea salt and cracked black pepper to taste

Cook pasta to al dente and drain.
Saute onion and garlic in canola oil until onion is soft. Add diced chicken and cook until tender. Add spinach and capsicum, cook until spinach is wilted, add a little water if necessary. Add cream to vegetables and heat gently (do not allow to boil). Mix cornflour with a little water to make a smooth paste. Add to vegetable mixture and allow sauce to thicken. Season with sea salt and cracked black pepper.
Place pasta in a large serving bowl and top with vegetable mixture. Add parsley and grated cheese and toss well.

Italian Risotto with Wild Rice (optional) 10 minutes preparation & 30-40 minutes cooking

  • 3/4 cup natural brown long-grain rice
  • 1 handful wild rice (optional)
  • 400 g chicken breast, diced
  • 1 large onion, roughly chopped
  • 3 cloves garlic, crushed
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 3 tblsp canola or olive oil
  • 2 tomatoes, skinned & chopped (optional)
  • 1 lt chicken stock (home-made)
  • good pinch of saffron
  • Fresh (or dried) garden herbs: basil, oregano, parsley
Fry diced raw chicken in oil until cooked. Remove from pan. Fry onions and garlic in same oil until onions are translucent. Add rice (long-grain & wild rice) and cook with onions for 2 minutes. Add saffron. Pour in chicken stock and cook gently until rice is tender (approx. 30-40 minutes). Add water if rice mixture becomes too dry during cooking. At end of cooking time add green & red pepper, diced tomatoes and chicken. Season with fresh herbs, sea salt and cracked black pepper.


Fast Vegie Sauce 10 minutes preparation & 10 minutes cooking
Serve with spaghetti or potato gnocchi

  • 1 small onion, thinly sliced
  • 1 carrot, diced
  • 1 stick celery, sliced
  • 1/2 red capsicum, seeded and diced
  • 1 small zucchini, diced
  • 2 teasp vegetable oil
  • 4 tblsp Parmesan cheese (optional)
Heat oil in saucepan, add onion and cook until soft. Add other vegetables and cook for 5-7 minutes over low heat. Top spaghetti or potato gnocchi with sauce and sprinkle with cheese.


Classic Potato Gnocchi 20-30 preparation & 10 minutes cooking
Requires a little more effort to prepare but tastes delicious with fast vegie sauce.

  • 500g potatoes, cooked and mashed
  • 250g plain, unbleached flour, sifted
  • 25g parmesan cheese, freshly grated (optional)
  • 30g butter, melted
  • sea salt & cracked black pepper
Add the flour, Parmesan cheese, melted butter, salt & pepper to the mashed potato. Knead briefly on a lightly floured surface until smooth. Do not over-handle the dough, or the finished gnocchi will be tough.
Roll the dough into a long, thin snake. Cut oval shapes from the snake and indent one side using the back of a fork.
Cook the gnocchi in batches for 3-5 minutes in a large pan of rapidly boiling water. The gnocchi will float on the surface when cooked. Drain well and keep warm while cooking the remaining gnocchi. Serve in warmed bowls with fast vegie sauce.


Other delicious meals & recipes that you can find in almost any good cook book:

  • Stir fry vegetables with rice.
  • Cornish pasties (beef or chicken and vegetables baked in a short crust pastry) - this makes a great picnic food or serve with green vegetables and buttered potatoes for a substantial meal.
  • Roast meats (chicken, pork, mutton or beef) with fresh green vegetables and baked potatoes.
    To make gravy: thicken meat juice with cornflour or arrowroot paste (2 tblsp cornflour or arrowroot mixed with a little water).
    Sprinkle baked potatoes and gravy with chopped fresh garden herbs: parsley, basil, coriander or any other herb.
  • Fresh steamed fish, broccoli and potato mash (mash with a little whipping cream & water).
    Note: Eat fish at least 1-2 times a week because fish has omega 3 oils (the very important essential fatty acids). Although, make sure that the fish comes from a safe source and does not have high mercury levels.
  • Eat on a hot day or take on a picnic: Cold meats, fresh garden salad and potato salad (use fresh herbs, 1/2 diced red onion, olive oil & vinegar dressing for potato salad).
  • Stuffed pasta shells - stuff with fried lean mince beef and fast vegie sauce.

Evidently, the list of good, low-phosphate recipes is endless, you can create hundreds of interesting dishes.
If you have a recipe that is delicious and easy to prepare, please share it with us, we would love to add it to our list.



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