Michelle Bridges' extraordinarily successful 12WBT program has helped hundreds of thousands of Australians lose almost 2 million kilos over 10 years. Her latest book, 12WBT Low-carb Solution, advocates an easy low-carb approach to healthy eating - comprising moderate protein, small amounts of good fat, and SMART carbs (low carbs, not no carbs) - with a focus on natural, unprocessed foods.
The book contains 120 simple low-carb recipes, dietitian-approved meal plans, easy-to-follow exercises and general advice to help individuals reset their habits, lose weight and foster long-term good health.
It's perfect for those who are already familiar with 12WBT or for those who are interested in learning more about a program that has been tried, tested and loved by thousands of everyday Australians.
Asian chicken omelette
Oh, I love an omelette! So quick and easy, and this one has a yummy Asian aspect to it.
olive oil spray
4 cage-free eggs
35g snow pea sprouts
125g cooked lean chicken breast fillet, shredded
1 red capsicum, seeded and finely sliced
1 carrot, grated
1 spring onion, shredded
3 teaspoons oyster sauce
1. Lightly spray a wok or large non-stick frying pan with cooking spray with olive oil and heat over medium-high heat. Whisk the eggs and one tablespoon water in a bowl. Pour half the egg mixture into the wok and swirl to coat the base. Cook for two minutes or until the egg has almost set.
2. Slide the omelette onto a serving plate and arrange half the snow pea sprouts, chicken, capsicum, carrot and spring onion in the centre. Fold or roll up the omelette to enclose the filling. Repeat with the remaining ingredients to make a second omelette. Drizzle the omelettes with oyster sauce and serve.
Mish tips: To cook the chicken, poach a breast fillet in a saucepan of gently simmering water for 10-15 minutes or until cooked through. Cool, then pack into an airtight container and store in the fridge for up to three days. Alternatively, use a barbecue chicken with the skin removed.
Calories 302. Carbs 7.1g.
Hoisin beef stir-fry with spring vegetables
Yet another of my many stir-fry combinations. Hoisin sauce adds a classic Asian flavour that everyone in the family will enjoy.
1 tsp olive oil
300g lean rump steak, finely sliced
1/2 bunch asparagus, trimmed and sliced
2 yellow squash, finely sliced
1/2 bunch broccolini, cut into separate stems and tops
100g snow peas, halved diagonally
1 clove garlic, finely chopped
1 1/2 tbsp salt-reduced soy sauce
1 1/2 tbsp hoisin sauce
1. Heat half the olive oil in a wok or large non-stick frying pan over high heat. Working in batches, stir-fry the beef for one minute or until browned. Transfer to a plate.
2. Heat the remaining oil in the wok. Add the asparagus, squash and broccolini stems and stir-fry for two minutes. Add the snow peas, broccolini tops and two teaspoons water and stir-fry for two minutes or until all the vegetables are tender but still crisp.
3. Return the beef to the wok, along with the garlic and sauces, and stir-fry for one minute or until heated through. Serve immediately.
Mish tips: If you would like to make this vegetarian, simply replace the beef with firm tofu.
Calories 312. Carbs 12.4g.
Zucchini cakes with dill raita
Another firm favourite for all the vegetarians out there - golden zucchini cakes with a moreish dill raita.
2 zucchini, grated
20g low-fat feta, crumbled
1 spring onion, sliced
1/3 cup quinoa flakes
10g flaked almonds
1 cage-free egg, lightly beaten
1 tsp olive oil
60g low-fat natural yoghurt
2 tsp chopped dill
1 clove garlic, crushed
2 tsp tahini
125g cherry tomatoes, halved
30g baby rocket leaves
1. Take handfuls of the grated zucchini and squeeze out as much moisture as possible. Combine the zucchini, feta, spring onion, quinoa flakes, flaked almonds and egg in a large bowl and season with freshly ground black pepper.
2. Heat the olive oil in a non-stick frying pan over medium heat. For each zucchini cake, drop
3 tablespoons of the mixture into the pan and flatten slightly with the back of a spoon (depending on the size of your pan you may need to do this in two batches). Cook for 2-3 minutes each side or until lightly golden and cooked through. Remove and cover to keep warm while you cook the remaining cakes (you should have six altogether).
3. Meanwhile, combine the yoghurt, dill, garlic and tahini in a small bowl.
4. Place three zucchini cakes on each plate. Serve with the tomatoes, rocket and dill raita.
Calories 266. Carbs 16.6g.
Tropical fruit salad with toasted coconut yoghurt
There's nothing boring about fruit salad when you add a tropical twist and a good dollop of coconut yoghurt. This is so good it could double as dessert!
2 tbsp shredded coconut
300g peeled pineapple, chopped
200g peeled papaya or pawpaw, chopped
2 mango cheeks, flesh chopped
10 mint leaves
1 passionfruit, halved, seeds and juice scraped
1/3 cup low-fat Greek-style yoghurt
1. Place the coconut in a small frying pan over medium heat and cook, stirring often, for two minutes or until lightly toasted. Transfer to a plate and set aside to cool.
2. Gently toss together the pineapple, papaya or pawpaw, mango and mint in a large bowl. Spoon the passionfruit pulp over the top.
3. Place the yoghurt and three-quarters of the coconut in a small bowl and stir to combine.
4. Spoon the coconut yoghurt over the fruit, sprinkle with the remaining coconut and serve.
Mish tips: Red papaya is oval shaped with deep-orange flesh and has a much milder flavour than the larger yellow-fleshed pawpaw. Either is fine here, or replace it with any other tropical fruit. Strawberries would work a treat too.
Calories 315. Carbs 44g.
- Recipes from 12WBT Low Carb Solution, by Michelle Bridges. Macmillan Australia, $39.99.