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Lemon Garlic Tilapia Recipe View Ingredients View Nutrients
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Ingredients
  • 4 tilapia fillets
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon butter, melted
  • 1 clove garlic, finely chopped
  • 1 teaspoon dried parsley flakes
  • pepper to taste
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Nutrients
  • Calories: 142
  • Per Serving: 142 calories:
  • 4.4 g fat:
  • 1.4 g carbohydrates:
  • 23.1 g protein:
  • 49 mg cholesterol:
  • 93 mg sodium:

Lemon Garlic Tilapia

This is a delicious and healthy recipe that takes no time at all to make. You can bake it or even…

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 2 tablespoons olive oil
  • 1/2 small finely chopped onion
  • 1/2 bunch English spinach, washed, trimmed and finely chopped
  • 1/2 cup (125g) ricotta cheese
  • 1 tablespoon toasted pine nuts
  • 1/4 teaspoon nutmeg
  • 2 cloves garlic, crushed
  • 2 x 400g cans Italian whole peeled tomatoes, chopped
  • 1 teaspoon dried Italian herbs
  • 1/2 cup torn basil leaves
  • 1 packet gow gee wrappers
  • 1/2 cup (35g) shaved parmesan cheese
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Nutrients
  • 1029 kj ENERGY:
  • 17g FAT TOTAL:
  • 10g PROTEIN:
  • 202.16mg SODIUM:
  • 13g CARBS (TOTAL):

Spinach, ricotta and pine nut ravioli

This pasta dish incorporates high in protein pine nuts and spinach ravioli to create an irresistible vegetarian dish. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon olive oil
  • 1 garlic clove, chopped
  • 4 (25cm diameter) Lebanese bread
  • 2 400g cans brown lentils
  • 300g (about 3) vine-ripened tomatoes, diced
  • 1 cup roughly chopped fresh continental parsley
  • 1 red onion, quartered, thinly sliced
  • 60ml (1/4 cup) olive oil
  • 60ml (1/4 cup) fresh lemon juice
  • 3 garlic cloves, chopped
  • 1 teaspoon grated lemon rind
  • 1/2 teaspoon ground cumin
  • Salt & freshly ground black pepper
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Nutrients
  • 1484 kj ENERGY:
  • 14g FAT TOTAL:
  • 2g SATURATED FAT:
  • 8g FIBRE:
  • 14g PROTEIN:
  • 224.96mg SODIUM:
  • 5g CARBS (SUGAR):
  • 39g CARBS (TOTAL):

Lentil & tomato salad with garlic lebanese…

How to Make Lentil & tomato salad with garlic lebanese bread Recipe? Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • Olive oil, to grease
  • 1 250g pkt large instant lasagne sheets (San Remo brand)
  • 1 250g pkt frozen chopped spinach, thawed, undrained
  • 1 large (about 350g) orange sweet potato (kumara), peeled, thinly sliced
  • 150g low-fat ricotta
  • 90g grated light mozzarella
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh oregano leaves, extra
  • Crisp lettuce salad, to serve
  • 80ml (1/3 cup) water
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 2 400g cans Italian diced tomatoes
  • 1 large celery stick, finely diced
  • 2 tablespoons tomato paste
  • 1 teaspoon sugar
  • 200g button mushrooms, thinly sliced
  • 1/4 cup roughly chopped fresh continental parsley
  • Salt & freshly ground black pepper
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Nutrients
  • 1340 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 9g FIBRE:
  • 18g PROTEIN:
  • 46g CARBS (TOTAL):

Vegetable, ricotta and spinach lasagne

Love your heart this winter with this healthy vegetarian lasagne. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1/3 cup Tamar Valley Greek Style Yoghurt
  • 1 lime, rind finely grated, juiced
  • 1 Lebanese cucumber
  • 40g baby spinach
  • 4 sheets lavash bread
  • 425g can baby beets, drained, grated
  • 1 large carrot, peeled, grated
  • 1/2 cup grated tasty cheese
  • 1/2 small red onion, thinly sliced
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Nutrients
  • 1331 kj ENERGY:
  • 8g FAT TOTAL:
  • 5g SATURATED FAT:
  • 13g PROTEIN:
  • 605.3mg SODIUM:
  • 13g CARBS (SUGAR):
  • 46g CARBS (TOTAL):

Salad and lime yoghurt wraps

How to Make Salad and lime yoghurt wraps Recipe? Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 2 teaspoons vegetable oil
  • 1/4 cup (75g) green curry paste
  • 4 spring onions, finely chopped
  • 2 tablespoons fish sauce
  • 1 teaspoon caster sugar
  • 1 large head broccoli (450g), cut into florets
  • 400ml can light coconut milk
  • 1/2 cup roughly chopped coriander leaves
  • 100g green beans, cut into 3cm lengths
  • 300g firm silken tofu, drained, cut into thick strips
  • 1 cup Thai basil leaves, plus extra to garnish
  • 4 cups steamed jasmine rice, to serve
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Nutrients
  • 2119 kj ENERGY:
  • 16g FAT TOTAL:
  • 5.9g SATURATED FAT:
  • 10.7g FIBRE:
  • 21.4g PROTEIN:
  • 1307mg SODIUM:
  • 64.2g CARBS (TOTAL):

Broccoli and tofu green curry

Celebrate Meat-free Monday with a light and tasty green curry. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 60g snow pea sprouts
  • 100g bean shoots, trimmed
  • 2 tablespoons mirin (Japanese rice wine vinegar)
  • 1 teaspoon soy sauce
  • 1 long red chilli, deseeded, finely chopped
  • 1/2 cup (45g) purchased breadcrumbs
  • 1/2 cup (75g) sesame seeds
  • 2 x 300g firm tofu, drained, halved crossways
  • 1/2 cup (75g) plain flour
  • 2 eggs, lightly beaten
  • 150ml Crisco peanut oil
  • 1 green coral lettuce, leaves separated
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Nutrients
  • 3605 kj ENERGY:
  • 59g FAT TOTAL:
  • 11g SATURATED FAT:
  • 31g PROTEIN:
  • 277.6mg SODIUM:
  • 18g CARBS (SUGAR):
  • 46g CARBS (TOTAL):

Sesame crumbed tofu salad

Crunchy crumbed tofu is the hero of this healthy Japanese-style salad. Credit by: KingOfChef

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ChefOfKing graph View Ingredients
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Ingredients
  • Oil, to fry
  • 1/2 onion, chopped
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon ground coriander
  • 1/4 teaspoon turmeric
  • Pinch chilli powder
  • 250g potato, cooked, diced
  • 1/4 cup (40g) Birds Eye frozen peas, thawed
  • 1 tablespoon chopped fresh coriander
  • 1 teaspoon fresh lemon juice
  • 3 (25 x 25cm) sheets ready rolled puff pastry, thawed
  • Tzatziki dip, to serve

Vegetable samosa

How to Make Vegetable samosa Recipe? Credit by: KingOfChef

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