Month Three
Dinner Recipes
Lean Beef & Black Bean Chilli with Brown Rice
Serves: 2
Ingredients
• 250 g lean beef mince
• 1 tsp olive oil
• 1 small onion, finely diced
• 1 red pepper, diced
• 1 garlic clove, crushed
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp mild chilli powder (or to taste)
• 1 x 400 g tin chopped tomatoes
• 1 x 400 g tin black beans, drained and rinsed
• 1 tbsp tomato purée
• Salt and pepper
• Handful of fresh coriander to serve
• 1 cup cooked and cooled brown rice (RS-1 resistant starch)
How to Prepare
• Heat oil in a large pan, add onion and garlic, and cook until soft.
• Add beef mince and brown for 3–4 minutes.
• Stir in pepper, spices, and tomato purée; cook for 2 minutes.
• Add chopped tomatoes and black beans, then simmer 20 minutes until thick.
• Serve with cooked, cooled, and reheated brown rice.
✅ RS-1 Tip: Cook extra brown rice, cool overnight, and reheat before serving — this increases resistant starch for gut and blood-sugar balance.
One-Pan Chicken & Vegetable Curry with Coconut Milk
Serves: 2
Ingredients
• 2 small chicken breasts, diced
• 1 tbsp olive or coconut oil
• 1 small onion, finely diced
• 1 garlic clove, crushed
• 1 tsp grated ginger
• 1 tbsp mild curry paste or powder
• 1 x 400 ml tin light coconut milk
• 1 small sweet potato, peeled and cubed
• ½ red pepper, chopped
• 1 cup spinach leaves
• Salt and pepper to taste
• Fresh coriander and lime to serve
• 1 cup cooked and cooled basmati rice (RS-1 resistant starch)
How to Prepare
• Heat oil in a large non-stick pan, add onion, garlic, and ginger; cook until fragrant.
• Add curry paste and chicken pieces; stir for 3–4 minutes until sealed.
• Stir in coconut milk and sweet potato, reduce heat, and simmer 15 minutes.
• Add red pepper and spinach; cook 5 minutes more until tender.
• Serve over reheated, cooled basmati rice with fresh coriander.
✅ RS-1 Tip: Always cool rice fully before refrigerating — then reheat once. This safely boosts resistant starch and lowers its glycaemic impact.
Ginger Sesame Tofu Stir-Fry
Serves: 2
Ingredients
• 200 g firm tofu, pressed and cubed
• 1 tsp sesame oil
• 1 tsp olive oil
• 1 garlic clove, crushed
• ½ tsp fresh grated ginger
• ½ red pepper, sliced
• ½ carrot, ribboned or thinly sliced
• 1 cup broccoli florets
• 2 tbsp low-sodium soy sauce or tamari
• 1 tsp honey or maple syrup
• 1 tsp rice vinegar
• ½ tsp sesame seeds
• 1 cup cooked and cooled quinoa or rice (RS-1 resistant starch)
How to Prepare
• Heat sesame and olive oil in a wok.
• Add tofu and fry until golden on all sides; remove and set aside.
• In the same pan, add garlic, ginger, and vegetables; stir-fry 3–4 minutes.
• Stir in soy sauce, honey, and vinegar; add tofu back and mix through.
• Serve with cooled and reheated quinoa or rice, sprinkle sesame seeds.
✅ RS-1 Tip: Cook quinoa ahead of time, chill overnight, and reheat once — this forms resistant starch and enhances digestive tolerance.
Mediterranean Cod & Roasted Vegetable Tray Bake
Serves: 2
Ingredients
• 2 cod fillets (120–150 g each)
• 1 small courgette, sliced
• 1 red pepper, sliced
• 1 red onion, quartered
• 8 cherry tomatoes
• 1 tsp olive oil
• ½ tsp oregano
• ½ tsp smoked paprika
• Juice of ½ lemon
• Salt and pepper
• Handful of parsley to serve
• Optional: 6 baby potatoes, cooked, cooled, and reheated (RS-1 resistant starch)
How to Prepare
• Preheat oven to 190 °C.
• Toss vegetables in olive oil, oregano, paprika, salt, and pepper on a lined tray.
• Roast 15 minutes until starting to soften.
• Add cod fillets to the tray, drizzle with lemon juice, and return to the oven for 10 minutes until fish flakes easily.
• Serve with cooled, reheated potatoes or brown rice.
✅ RS-1 Tip: Cook potatoes earlier in the day, chill for at least 6 hours, then reheat before serving to create maximum resistant starch.
Veggie Lentil Cottage Pie
Serves: 3
Ingredients
• 1 tbsp olive oil
• 1 small onion, diced
• 1 garlic clove, crushed
• 1 carrot, diced
• ½ courgette, diced
• 1 x 400 g tin green or brown lentils, rinsed
• 1 x 400 g tin chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp thyme
• ½ tsp smoked paprika
• ½ tsp balsamic vinegar
• 500 g potatoes (white or sweet), boiled and mashed with 1 tsp olive oil or 2 tbsp Greek yoghurt
• Salt and pepper
How to Prepare
• Preheat oven to 180 °C.
• Heat olive oil in a large pan, add onion, garlic, carrot, and courgette; cook until soft.
• Stir in lentils, tomatoes, purée, and seasonings; simmer 10 minutes.
• Spoon mixture into a baking dish and top with mashed potatoes.
• Bake 20 minutes until golden and bubbling.
✅ RS-1 Tip: Cool leftover portions fully and reheat for lunch the next day — the cooled mash forms resistant starch and keeps you fuller longer.
Chilli Beef & Sweet Potato Bowl
Serves: 2
Ingredients
• 250 g lean beef mince
• 1 small onion, finely chopped (optional if tolerated)
• 1 garlic clove, crushed
• 1 red pepper, diced
• 1 x 400 g tin chopped tomatoes
• 1 tbsp tomato purée
• ½ tsp smoked paprika
• ½ tsp cumin
• ½ tsp chilli powder (or to taste)
• 1 medium sweet potato, peeled and diced
• ½ tin kidney beans, drained and rinsed
• 1 tsp olive oil
• Salt and pepper to taste
• Fresh coriander to serve
Instructions
• Heat olive oil in a pan and brown the beef mince.
• Add garlic, pepper, and spices; cook for 2–3 minutes.
• Stir in tomatoes, purée, and diced sweet potato; simmer for 20 minutes.
• Add kidney beans and cook until the sweet potato is tender.
• Serve topped with coriander.
✅ RS-1 Tip: Cook extra sweet potato and allow it to cool overnight — reheating later increases resistant starch for better blood-sugar balance.
