Diet and Health

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
  • 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
  • 4 corn cobs, husks removed
  • 1 garlic clove, crushed
  • 2 eggs
  • 1/4 cup (40g) plain flour
  • Salt & freshly ground pepper
  • 1/3 cup (80ml) vegetable oil
  • 80g pkt baby rocket
  • 1 small fresh red chilli, deseeded, finely chopped
  • 1 teaspoon grated fresh ginger
  • 1/2 cup (125ml) lime juice
  • 2 tablespoons Chang's sesame oil
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Nutrients
  • 1862 kj ENERGY:
  • 33g FAT TOTAL:
  • 5g SATURATED FAT:
  • 8g FIBRE:
  • 11g PROTEIN:
  • 109mg CHOLESTEROL:
  • 59.81mg SODIUM:
  • 5g CARBS (SUGAR):
  • 24g CARBS (TOTAL):

Corn fritters with chilli dressing

Spicy chilli dressing adds a wonderful flavour to these satisfying corn fritters. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 80mls 1/3 cup) olive oil
  • 500g dried pasta (like tortelli or shells)
  • 400g fresh green peas, shelled
  • 3 garlic cloves, crushed
  • 3 bunches young fresh asparagus, cut into 5cm lengths
  • 4 small zucchini, cut into long, thin strips
  • 1/2 bunch green shallots, sliced
  • 2 lemons, juiced
  • Salt & ground black Pepper, to taste
  • Parmesan shavings, to serve
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Nutrients
  • 1841 kj ENERGY:
  • 14g FAT TOTAL:
  • 2g SATURATED FAT:
  • 6g FIBRE:
  • 13g PROTEIN:
  • 10.84mg SODIUM:
  • 3g CARBS (SUGAR):
  • 63g CARBS (TOTAL):

Spring vegetable pasta

How to Make Spring vegetable pasta Recipe? Credit by: KingOfChef

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Ingredients
  • 5 small zucchini, ends trimmed, sliced lengthways into thirds
  • 2 bunches asparagus, ends trimmed, diagonally halved
  • 4 large egg tomatoes, thickly sliced lengthways
  • 1 large red onion, cut into wedges
  • 60mls (1/4 cup) olive oil
  • 125g feta, crumbled
  • 1/2 cup fresh basil leaves, shredded
  • 1 tablespoon balsamic vinegar
  • Salt & ground black pepper, to taste
  • 8 thick slices Italian-style bread, to serve
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Nutrients
  • 1752 kj ENERGY:
  • 22g FAT TOTAL:
  • 7g SATURATED FAT:
  • 7g FIBRE:
  • 16g PROTEIN:
  • 21mg CHOLESTEROL:
  • 624.39mg SODIUM:
  • 10g CARBS (SUGAR):
  • 35g CARBS (TOTAL):

Chargrilled vegetable stack

Create beautiful vegetarian starters in minutes with this chargrilled vegetable stack. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1/2 (about 650g) butternut pumpkin, peeled, deseeded, cut into 2cm pieces
  • 1 800g can Italian diced tomatoes
  • 125ml (1/2 cup) water
  • 1 300g can butter beans, rinsed, drained
  • 2 tablespoons chopped fresh continental parsley
  • 1 tablespoon chopped fresh oregano
  • 1 500g pkt dried farfalle pasta
  • Salt & ground black pepper, to taste
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Nutrients
  • 2608 kj ENERGY:
  • 8g FAT TOTAL:
  • 1g SATURATED FAT:
  • 11g FIBRE:
  • 23g PROTEIN:
  • 22mg CHOLESTEROL:
  • 35.3mg SODIUM:
  • 17g CARBS (SUGAR):
  • 109g CARBS (TOTAL):

Pasta with pumpkin, tomato & butter beans

How to Make Pasta with pumpkin, tomato & butter beans Recipe? Credit by: KingOfChef

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Ingredients
  • 1.25L (5 cups) Massel vegetable liquid stock
  • 1/4 teaspoon strands saffron
  • 60ml (1/4 cup) olive oil
  • 300g pumpkin, peeled, cut into 1.5cm pieces
  • 1 brown onion, finely chopped
  • 1 large garlic clove, finely chopped
  • 150g yellow (butter) beans, topped, cut into 3.5cm pieces
  • 440g (2 cups) arborio rice
  • 1 x 400g can diced Italian tomatoes
  • 2 1/2 teaspoons ground smoked paprika (pimenton) - see note in basic paella valenciana recipe.
  • 2 teaspoons fresh thyme leaves
  • 2 teaspoons chopped fresh rosemary
  • 1 teaspoon sea or table salt
  • 90g (1/2 cup) frozen broad beans, thawed
  • 80g bought roasted red capsicum, cut into 1cm pieces
  • 1 x 400g can artichoke hearts, drained, halved
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Nutrients
  • 2739 kj ENERGY:
  • 18g FAT TOTAL:
  • 3g SATURATED FAT:
  • 10g FIBRE:
  • 16g PROTEIN:
  • 2022.67mg SODIUM:
  • 12g CARBS (SUGAR):
  • 103g CARBS (TOTAL):

Vegetable paella

How to Make Vegetable paella Recipe? Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 2 x 420g cans corn kernels, drained
  • 1 green jalapeno chilli, deseeded, finely chopped
  • Olive oil, to brush
  • 8 x 25cm Mexican tortillas (Buttercup brand)
  • 250g pkt cheddar, coarsely grated
  • 430g can three-bean mix, rinsed, drained
  • 1/2 small red onion, cut into thin wedges
  • 2 ripe tomatoes, chopped
  • 1/2 cup chopped fresh coriander
  • 1 large lemon, juiced
  • Salt & freshly ground black pepper
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Nutrients
  • 2417 kj ENERGY :
  • 26g FAT TOTAL:
  • 15g SATURATED FAT:
  • 10g FIBRE:
  • 28g PROTEIN:
  • 47mg CHOLESTEROL :
  • 1194.54mg SODIUM:
  • 10g CARBS (SUGAR):
  • 53g CARBS (TOTAL):

Corn quesadillas with bean salad

Create authentic Mexican-style meals in the comfort of your own home with these delicious quesadillas. Credit by: KingOfChef

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