High Carb

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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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Ingredients
  • 21/4 cups (560ml) Massel vegetable liquid stock
  • 1 tablespoon olive oil
  • 150g button mushrooms, sliced
  • 100g Swiss brown mushrooms, sliced
  • 1 onion, chopped
  • 1 red capsicum, deseeded, chopped
  • 2 garlic cloves, crushed
  • 1 1/2 cups (300g) jasmine rice
  • 3/4 cup roughly chopped fresh continental parsley
  • 1/4 cup shredded fresh basil
  • Salt & freshly ground black pepper
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Nutrients
  • 1535 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 3g FIBRE:
  • 10g PROTEIN:
  • 1273.72mg SODIUM:
  • 3g CARBS (SUGAR):
  • 64g CARBS (TOTAL):

Mushroom & herb pilaf

How to Make Mushroom & herb pilaf Recipe? Credit by: KingOfChef

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Ingredients
  • 4 x 18g sachets instant miso and wakame soup mix (we used Hikari brand)
  • 2 tablespoons soy sauce
  • 1 large carrot, cut into matchsticks
  • 100g green beans, trimmed, halved
  • 100g shiitake mushrooms, quartered
  • 2cm piece fresh ginger, peeled, cut into thin matchsticks
  • 1/2 x 227g can sliced bamboo shoots, drained, rinsed
  • 1 bunch English spinach, chopped
  • 3 eggs, lightly beaten
  • 1 cup beansprouts, trimmed
  • Steamed white rice, to serve (see note)
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Nutrients
  • 802 kj ENERGY:
  • 5g FAT TOTAL:
  • 2g SATURATED FAT:
  • 5g FIBRE:
  • 15g PROTEIN:
  • 163mg CHOLESTEROL:
  • 888.59mg SODIUM:
  • 2g CARBS (SUGAR):
  • 18g CARBS (TOTAL):

Japanese vegetarian hotpot

This hearty Japanese hotpot ticks all the right boxes – vegetarian, low-fat and delicious! Credit by: KingOfChef

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gnocchi-spicy-tomato-sauce-mozzarella View Ingredients View Nutrients
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Ingredients
  • 800g can chopped tomatoes
  • 2 garlic cloves, finely chopped
  • Pinch of dried chilli flakes
  • 1/4 cup shredded basil leaves
  • 625g packet potato gnocchi
  • 1/3 cup (35g) grated mozzarella
  • Green salad, to serve (optional)
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Nutrients
  • 1245 kj ENERGY:
  • 4g FAT TOTAL:
  • 2g SATURATED FAT:
  • 7g FIBRE:
  • 10g PROTEIN:
  • 9mg CHOLESTEROL:
  • 645.34mg SODIUM:
  • 7g CARBS (SUGAR):
  • 52g CARBS (TOTAL):

Gnocchi with spicy tomato sauce and mozzarella

Finish this delicious gnocchi in tomato sauce under the grill to get the cheese melted and bubbling. Credit by: KingOfChef

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mixed-pea-mint-microwave-risotto View Ingredients View Nutrients
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Ingredients
  • 1.25 litres boiling water
  • 2 Massel vegetable stock cubes, crumbled
  • 2 tablespoons olive oil
  • 1 leek, trimmed, halved, washed, finely chopped
  • 1 garlic clove, crushed
  • 1/2 cup dry white wine
  • 2 cups arborio rice
  • 1 1/2 cups frozen peas
  • 100g sugar snap peas, trimmed
  • 100g snow peas, trimmed, halved diagonally
  • 20g butter, chopped
  • 1/2 cup finely chopped fresh mint leaves
  • Grated parmesan cheese, to serve
  • Fresh mint leaves, to serve
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Nutrients
  • 2372 kj ENERGY:
  • 15g FAT TOTAL:
  • 5g SATURATED FAT:
  • 6g FIBRE:
  • 12g PROTEIN:
  • 12mg CHOLESTEROL:
  • 1013.98mg SODIUM:
  • 5g CARBS (SUGAR):
  • 89g CARBS (TOTAL):

Mixed pea and mint microwave risotto

Get the most out of your microwave with this sensational risotto! Credit by: KingOfChef

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vegetarian-fried-brown-rice View Ingredients View Nutrients
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Ingredients
  • 2 eggs
  • 2 teaspoons vegetable oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 red chilli, finely chopped
  • 1 large head broccoli, florets removed
  • 1 large carrot, halved, thinly sliced
  • 150g green beans, roughly chopped
  • 2 cups brown basmati rice, cooked
  • 2 tablespoons reduced-salt soy sauce or tamari (see note)
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Nutrients
  • 2119 kj ENERGY:
  • 7.9g FAT TOTAL:
  • 1.6g SATURATED FAT:
  • 11.7g FIBRE:
  • 20.1g PROTEIN:
  • 94mg CHOLESTEROL:
  • 433mg SODIUM:
  • 81.9g CARBS (TOTAL):

Vegetarian fried brown rice

How to Make Vegetarian fried brown rice Recipe? Credit by: KingOfChef

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brown-rice-barley-salad View Ingredients View Nutrients
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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

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