High Carb

vegetable-rogan-josh View Ingredients View Nutrients
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Ingredients
  • 200g (1 cup) white rice
  • Pinch of salt
  • 1 large (about 160g) brown onion, halved, each half cut into 6 wedges
  • 1 large (about 200g) coliban (washed) potato, coarsely chopped
  • 1 (about 300g) swede, peeled, coarsely chopped
  • 1 parsnip, peeled, coarsely chopped
  • 250g cauliflower, cut into florets
  • 310ml (1 1/4 cups) hot water
  • 1 x 460g jar sizzle & stir rogan josh curry sauce (Continental brand)
  • 1 x 250g pkt frozen chopped leaf spinach, thawed
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Nutrients
  • 1638 kj ENERGY:
  • 7g FAT TOTAL:
  • 3g SATURATED FAT:
  • 10g FIBRE:
  • 11g PROTEIN:
  • 5mg CHOLESTEROL:
  • 679.33mg SODIUM:
  • 15g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Vegetable rogan josh

Low-fat, vegetarian and budget-friendly – this spicy curry ticks all the boxes. Credit by: KingOfChef

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vegan-summer-pudding View Ingredients View Nutrients
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Ingredients
  • Melted soy margarine, to grease
  • 500g (4 cups) raspberries, washed
  • 1 x 250g punnet strawberries, washed, hulled
  • 150g (1 cup) blueberries, washed
  • 170g (3/4 cup) organic raw sugar
  • 2 tablespoons fresh lemon juice
  • 10 thick slices day-old homemade white bread, crusts removed
  • Vanilla soy ice-cream or vanilla soy yoghurt, to serve
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Nutrients
  • 1411 kj ENERGY:
  • 2g FAT TOTAL:
  • 8g FIBRE:
  • 9g PROTEIN:
  • 287.93mg SODIUM:
  • 40g CARBS (SUGAR):
  • 67g CARBS (TOTAL):

Vegan summer pudding

How to Make Vegan summer pudding Recipe? Credit by: KingOfChef

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corn-broth-rice-noodles View Ingredients View Nutrients
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Ingredients
  • 1 140g jar corn kernels
  • 1/4 cup sliced water chestnuts, drained
  • 50g rice vermicelli noodles
  • 8 (about 60g) snow peas, trimmed, diagonally sliced
  • 375ml (1 1/2 cups) hot water
  • 250ml (1 cup) Massel vegetable liquid stock
  • 3 teaspoons soy sauce
  • 2 green shallots, trimmed, thinly sliced
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Nutrients
  • 392 kj ENERGY:
  • 1g FAT TOTAL:
  • 2g FIBRE:
  • 2g PROTEIN:
  • 591.91mg SODIUM:
  • 2g CARBS (SUGAR):
  • 17g CARBS (TOTAL):

Corn broth with rice noodles

A warming and delicious cool weather soup, this hearty Asian corn broth with noodles will leave you feeling souper ! Credit…

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vegetable-lentil-curry View Ingredients View Nutrients
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Ingredients
  • 1 1/2 tablespoons madras curry powder
  • 400ml can light coconut milk
  • 1kg frozen mixed vegetables, partially thawed
  • 400g can brown lentils, drained, rinsed
  • 4 roma tomatoes, diced
  • 1 small red onion, finely chopped
  • 1/2 cup coriander leaves, chopped
  • 4 small pappadums, cooked (see note)
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Nutrients
  • 1001 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 4.5g SATURATED FAT:
  • 18.2g FIBRE:
  • 11.2g PROTEIN:
  • 497mg SODIUM:
  • 26g CARBS (TOTAL):

Vegetable lentil curry

How to Make Vegetable lentil curry Recipe? Credit by: KingOfChef

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Red pesto pasta 1 View Ingredients View Nutrients
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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

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waffle-fingers-banana-custard View Ingredients View Nutrients
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Ingredients
  • 4 store bought waffles
  • 1 tablespoon shredded coconut
  • 600ml vanilla custard
  • 4 ripe bananas
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Nutrients
  • 1463 kj ENERGY:
  • 11g FAT TOTAL:
  • 6g SATURATED FAT:
  • 3g FIBRE:
  • 10g PROTEIN:
  • 44mg CHOLESTEROL:
  • 387.16mg SODIUM:
  • 37g CARBS (SUGAR):
  • 50g CARBS (TOTAL):

Waffle fingers with banana custard

How to Make Waffle fingers with banana custard? Credit by: KingOfChef

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roasted-pumpkin-asparagus-mint-risotto View Ingredients View Nutrients
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Ingredients
  • 500g butternut pumpkin, peeled, cut into 2cm cubes
  • 2 tablespoons olive oil
  • 2 cups Massel vegetable liquid stock
  • 1 brown onion, finely chopped
  • 1 1/2 cups arborio rice
  • 1 bunch asparagus, trimmed, cut into 3cm lengths
  • 1/2 cup frozen green peas
  • 2 tablespoons shredded fresh mint
  • small fresh mint leaves, to serve
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Nutrients
  • 1825 kj ENERGY:
  • 10.4g FAT TOTAL:
  • 1.8g SATURATED FAT:
  • 3.9g FIBRE:
  • 10.1g PROTEIN:
  • 694mg SODIUM:
  • 72.7g CARBS (TOTAL):

Roasted pumpkin, asparagus and mint risotto

How to Make Roasted pumpkin, asparagus and mint risotto? Credit by: KingOfChef

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falafel-pockets-cucumber-tomato View Ingredients View Nutrients
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Ingredients
  • Olive oil spray, to grease
  • 1 brown onion, coarsely chopped
  • 2 garlic cloves, crushed
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 2 x 400g cans chickpeas, rinsed, drained
  • 1/3 cup chopped fresh coriander
  • 50g (1/3 cup) plain flour
  • 1 x 250g punnet grape tomatoes, halved
  • 2 Lebanese cucumbers, finely chopped
  • 4 small wholemeal pita breads, halved
  • Dairy Farmers Traditional Lite natural yoghurt, to serve
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Nutrients
  • 1451 kj ENERGY:
  • 4g FAT TOTAL:
  • 1g SATURATED FAT:
  • 12g FIBRE:
  • 15g PROTEIN:
  • 560.77mg SODIUM:
  • 6g CARBS (SUGAR):
  • 55g CARBS (TOTAL):

Falafel pockets with cucumber and tomato

Chickpeas give this low-fat, diabetes-friendly vegetarian meal a protein boost. Credit by: KingOfChef

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