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Heart-Healthy

brown-rice-barley-salad
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Ingredients
  • 140g (2/3 cup) brown rice
  • 150g (2/3 cup) pearl barley
  • 1 red onion, cut into thick wedges
  • 3 zucchini, trimmed, thickly sliced
  • 1 red capsicum, deseeded, cut into 1.5cm pieces
  • Olive oil spray
  • 75g baby spinach leaves
  • 2 tablespoons currants
  • 1/4 cup chopped fresh coriander
  • 60ml (1/4 cup) low fat natural yoghurt
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon hot water
  • 2 teaspoons tahini
  • 1 teaspoon honey
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Nutrients
  • 1489 kj ENERGY:
  • 4g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 9g PROTEIN:
  • 3mg CHOLESTEROL:
  • 31.32mg SODIUM:
  • 11g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Brown rice and barley salad

This low-fat rice and barley salad is full of healthy vegetables and tastes delicious too – perfect! Credit by: KingOfChef

  • 23/01/2019
(0 / 5)
ChefOfKing
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Ingredients
  • 350g dried pasta curls (San Remo brand)
  • 320g (2 cups) frozen broad beans
  • 60mls (1/4 cup) extra virgin olive oil
  • 1 medium brown onion, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1/3 cup chopped fresh continental parsley
  • Salt & ground black pepper, to taste
  • Parmesan shavings, to serve
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Nutrients
  • 2021 kj ENERGY:
  • 2021 kj ENERGY:
  • 3g SATURATED FAT:
  • 10g FIBRE:
  • 16g PROTEIN:
  • 13mg SODIUM:
  • 2g CARBS (SUGAR):
  • 65g CARBS (TOTAL):

Broad bean and garlic pasta

Broad beans add a nutritious protein boost to any meal. Try them in this hearty pasta dinner idea. Credit by: KingOfChef

  • 18/01/2019
(0 / 5)
homemade-baked-beans-2
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Ingredients
  • 1 1/2 cups dried white navy beans
  • 1 tablespoon of oil
  • 1 small onion, finely chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons brown sugar
  • 1/4 teaspoon smoky paprika
  • salt and cracked black pepper

Home-made baked beans

Home-style baked beans are full of protein and taste terrific on a piece of toast. Credit by: KingOfChef

  • 15/01/2019
(0 / 5)
Red pesto pasta 1
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Ingredients
  • 4 red capsicum, quartered
  • olive oil cooking spray
  • 150g semi-dried tomatoes in brine, drained
  • 1/4 cup almonds, skin on
  • 2 garlic cloves, peeled
  • 20g pecorino cheese, grated
  • 500g packet rigatoni pasta
  • 1/3 cup flat-leaf parsley leaves, finely chopped
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Nutrients
  • 1773 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 8g FIBRE:
  • 15g PROTEIN:
  • 3mg CHOLESTEROL:
  • 57.65mg SODIUM:
  • 11g CARBS (SUGAR):
  • 70g CARBS (TOTAL):

Red pesto pasta

How to Make Red pesto pasta Recipe? Credit by: KingOfChef

  • 14/01/2019
(0 / 5)
moroccan-couscous-patties
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Ingredients
  • 650g desiree potatoes, peeled, chopped
  • 1/2 cup dried red lentils, rinsed
  • 1 1/2 tablespoons olive oil
  • 1 medium brown onion, finely chopped
  • 2 teaspoons Moroccan seasoning
  • 1/2 medium zucchini, coarsely grated
  • 1/2 medium carrot, peeled, coarsely grated
  • 1 egg, lightly beaten
  • 1 tablespoon chopped fresh coriander leaves
  • 1/2 cup couscous
  • Mango chutney, to serve
  • Baby rocket, to serve
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Nutrients
  • 1400 kj ENERGY:
  • g FAT TOTAL:
  • 2g SATURATED FAT:
  • 8g FIBRE:
  • 15g PROTEIN:
  • 54mg CHOLESTEROL:
  • 48.92mg SODIUM:
  • 5g CARBS (SUGAR):
  • 44g CARBS (TOTAL):

Moroccan couscous patties

How to Make Moroccan couscous patties? Credit by: KingOfChef

  • 06/01/2019
(0 / 5)
low-gi-pasta-primavera
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Ingredients
  • 375g dried wholemeal penne pasta
  • 2 teaspoons olive oil
  • 1 small red capsicum, thinly sliced
  • 1 large carrot, thinly sliced
  • 8 small (200g) yellow squash, thinly sliced
  • 1 garlic clove, crushed
  • 100g sugar snap peas, trimmed
  • 1 teaspoon finely grated lemon rind
  • 3 green onions, sliced
  • 1/2 cup extra-light thickened cream
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Nutrients
  • 1778 kj ENERGY:
  • 8.4g FAT TOTAL:
  • 3.1g SATURATED FAT:
  • 9.8g FIBRE:
  • 16g PROTEIN:
  • 18mg CHOLESTEROL:
  • 80mg SODIUM:
  • 64.3g CARBS (TOTAL):

Low-GI pasta primavera

ChefOfKing teaches you How to Make Low-GI pasta primavera Recipe. Let’s do it

  • 27/12/2018
(0 / 5)
sweet-couscous-lentil-salad
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Ingredients
  • 2 teaspoons olive oil
  • 1 red onion, finely chopped
  • 3 teaspoons balsamic vinegar
  • 2 teaspoons brown sugar
  • 100g (1/2 cup) couscous
  • 125ml (1/2 cup) boiling water
  • 1 x 400g can brown lentils, rinsed, drained
  • 1 cup chopped fresh continental parsley
  • 1 cup chopped fresh mint
  • 8 fresh dates, pitted, thinly sliced
  • 60g (1/3 cup) sunflower kernels
  • 1 x 250g punnet cherry tomatoes, halved
  • 1 tablespoon finely grated lemon rind
  • 80ml (1/3 cup) fresh lemon juice
  • Low-fat natural yoghurt, to serve
  • Lebanese bread, to serve
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Nutrients
  • 1385 kj ENERGY:
  • 11g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 13g PROTEIN:
  • 28.38mg SODIUM:
  • 17g CARBS (SUGAR):
  • 41g CARBS (TOTAL):

Sweet couscous & lentil salad

Heat the oil in a medium non-stick frying pan over medium heat. Add the onion and cook, stirring, for 5-10 minutes…

  • 20/12/2018
(0 / 5)
penne-with-roast-vegetables-herbed-ricotta
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Ingredients
  • 750g pumpkin, peeled, deseeded, cut into 1cm pieces
  • Olive oil spray
  • 2 medium zucchini, trimmed, halved lengthways, cut diagonally into 1cm-thick slices
  • 250g cherry tomatoes, halved
  • 1 tablespoon balsamic vinegar
  • 300g penne rigate
  • 125g (1/2 cup) low-fat ricotta
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh basil
  • 2 teaspoons finely grated lemon rind
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Nutrients
  • 1641 kj ENERGY:
  • 4g FAT TOTAL:
  • 1g SATURATED FAT:
  • 9g FIBRE:
  • 16g PROTEIN:
  • 16mg CHOLESTEROL:
  • 79.55mg SODIUM:
  • 14g CARBS (SUGAR):
  • 68g CARBS (TOTAL):

Penne with roast vegetables & herbed ricotta

Make it a meat-free Monday with this hearty vegetarian pasta. Credit by: KingOfChef

  • 18/12/2018
(0 / 5)
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