High Fiber

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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
  • 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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Ingredients
  • 50g butter
  • 1 (about 400g) swede, peeled, cut in half lengthways, cut into 1cm-thick slices
  • 1 (about 300g) parsnip, peeled, cut into 2cm-thick batons
  • 1 (about 200g) orange sweet potato (kumara), peeled, cut crossways into 1cm-thick slices
  • 1 large (about 200g) carrot, cut into 2cm-thick batons
  • 1 sachet bouquet garni (MasterFoods brand)
  • 300ml Massel vegetable liquid stock
  • 2 sheets (25 x 25cm) frozen ready rolled butter puff pastry (Pampas brand), partially thawed
  • 2 tablespoons horseradish cream
  • 1 tablespoon fresh rosemary leaves
  • Green salad, to serve
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Nutrients
  • 2252 kj ENERGY:
  • 29g FAT TOTAL:
  • 19g SATURATED FAT:
  • 11g FIBRE:
  • 9g PROTEIN:
  • 57mg CHOLESTEROL:
  • 648.86mg SODIUM:
  • 13g CARBS (SUGAR):
  • 55g CARBS (TOTAL):

Free-form vegetable pie

This hearty vegetable pie is a great dinner idea for meat-free Mondays. Credit by: KingOfChef

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Ingredients
  • 400g San Remo wholemeal spaghetti
  • 1 cup roughly chopped fresh continental parsley
  • 200g 97% fat-free semi-dried tomatoes
  • 50g pitted Always Fresh Kalamata olives
  • 1 tablespoon extra virgin olive oil
  • 1 lemon, rind finely grated, juiced
  • 100g low-fat fresh ricotta
  • Freshly ground pepper
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Nutrients
  • 2432 kj ENERGY:
  • 13g FAT TOTAL:
  • 2g SATURATED FAT:
  • 12g FIBRE:
  • 21g PROTEIN:
  • 12mg CHOLESTEROL :
  • 290.32mg SODIUM:
  • 18g CARBS (SUGAR):
  • 89g CARBS (TOTAL):

Tomato and ricotta wholemeal spaghetti

Enjoy your favourite pasta dish without the guilt – this spaghetti main is low-fat and lower-GI too. Credit by: KingOfChef

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Ingredients
  • 1 (about 500g) orange sweet potato (kumara), peeled, coarsely chopped
  • 1 x 440g can corn kernels, drained
  • 1 avocado, halved, stone removed, peeled, finely chopped
  • 1 small red onion, finely chopped
  • 1/4 cup chopped fresh coriander
  • 1 tablespoon fresh lemon juice
  • 1 x 400g can chickpeas, rinsed, drained
  • 2 tablespoons sun-dried tomato pesto
  • 1 teaspoon Mexican chilli powder
  • 90g (1 cup) dried (packaged) breadcrumbs
  • Vegetable oil, to shallow fry
  • Fresh coriander sprigs, to serve
  • Lemon wedges, to serve
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Nutrients
  • 2130 kj ENERGY:
  • 23g FAT TOTAL:
  • 3.5g SATURATED FAT:
  • 10g FIBRE:
  • 14g PROTEIN:
  • 60g CARBS (TOTAL):

Sweet potato & chickpea patties with corn…

These patties are a good reason to make sure there are chickpeas in your pantry. Credit by: KingOfChef

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Ingredients
  • 450g (about 3 medium) carrots, peeled, cut into thin sticks
  • 400g swede, peeled, cut into thin sticks
  • 250g parsnips, peeled, cut into thin sticks
  • 1 250g pkt tagliatelle pasta (Guzzi's brand)
  • 80g butter
  • 1 tablespoon olive oil
  • 4 garlic cloves, thinly sliced
  • 1/4 cup fresh sage leaves
  • Salt & ground black pepper, to taste
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Nutrients
  • 2104 kj ENERGY:
  • 22g FAT TOTAL:
  • 22g FAT TOTAL:
  • 11g FIBRE:
  • 10g PROTEIN:
  • 46mg CHOLESTEROL:
  • 194.24mg SODIUM:
  • 12g CARBS (SUGAR):
  • 60g CARBS (TOTAL):

Root vegetable pasta with sage butter

How to Make Root vegetable pasta with sage butter Recipe? Credit by: KingOfChef

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Ingredients
  • 8 flour tortillas
  • 1 tablespoon vegetable oil
  • 1 brown onion, sliced
  • 1 garlic clove, crushed
  • 400g mushroom flats, stems trimmed, sliced
  • 1 425g can Mexi beans (Old El Paso brand)
  • 1/4 cup chopped fresh coriander
  • 1/2 small iceberg lettuce, shredded
  • 1 avocado, halved, stone removed, peeled, thinly sliced
  • 60ml (1/4 cup) sour cream
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Nutrients
  • 1997 kj ENERGY:
  • 27g FAT TOTAL:
  • 8g SATURATED FAT:
  • 13g FIBRE:
  • 16g PROTEIN:
  • 17mg CHOLESTEROL:
  • 17mg CHOLESTEROL:
  • 6g CARBS (SUGAR):
  • 36g CARBS (TOTAL):

Mushroom burritos

How to Make Mushroom burritos Recipe? Credit by: KingOfChef

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