High Fiber

ChefOfKing View Ingredients View Nutrients
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Ingredients
  • 400g spaghetti
  • 1 lemon
  • 2 tablespoons olive oil
  • 4 (about 230g) marinated artichokes, cut into eighths
  • 200g kalamata olives
  • 125g semi-dried tomatoes, halved if large
  • 100g chargrilled eggplant, cut into thick strips
  • Salt & ground black pepper, to taste
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Nutrients
  • 2756 kj ENERGY:
  • 25g FAT TOTAL:
  • 5g SATURATED FAT:
  • 12g FIBRE:
  • 17g PROTEIN:
  • 1208.6mg SODIUM:
  • 12g CARBS (SUGAR):
  • 85g CARBS (TOTAL):

Antipasto spaghetti

Use your favourite vegetables to create this light vegetarian pasta sensation. Credit by: KingOfChef

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ChefOfKing View Ingredients View Nutrients
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Ingredients
  • 2kg ripe tomatoes
  • 60mls (1/4 cup) olive oil
  • 1 large brown onion, chopped
  • 1 garlic clove, crushed
  • 1 small fresh red chilli, de-seeded, finely chopped
  • 200mls dry white wine
  • 1/3 cup tomato paste
  • 1/4 cup firmly packed fresh basil leaves, chopped
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon ground black pepper, or to taste
  • 500g rigatoni or penne rigate
  • Parmesan shavings, to serve
  • Fresh basil leaves, to garnish
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Nutrients
  • 2945 kj ENERGY:
  • 17g FAT TOTAL:
  • 3g SATURATED FAT:
  • 12g FIBRE:
  • 23g PROTEIN:
  • 493.8mg SODIUM:
  • 18g CARBS (SUGAR):
  • 103g CARBS (TOTAL):

Fresh basil and tomato pasta

The fresh flavours of basil and ripe tomatoes makes this an exquisitely simple and delicious pasta dinner. Credit by: KingOfChef

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gordanas-spinach-ricotta-cannelloni View Ingredients View Nutrients
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Ingredients
  • 30g butter
  • 1 small onion, finely chopped
  • 2 garlic cloves, crushed
  • 3 bunches English spinach, trimmed, finely shredded
  • 300g ricotta cheese
  • 1 tablespoon fresh oregano leaves
  • 250g cannelloni
  • 1/2 cup grated mozzarella
  • 1/2 cup finely grated parmesan
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, crushed
  • 440g can peeled whole tomatoes
  • 1/2 cup tomato pasta sauce
  • 1 teaspoon dried oregano
  • 2 teaspoons Dijon mustard
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon sugar
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Nutrients
  • 2625 kj ENERGY:
  • 26g FAT TOTAL:
  • 26g FAT TOTAL:
  • 10g FIBRE:
  • 32g PROTEIN:
  • 79mg CHOLESTEROL:
  • 746.44mg SODIUM:
  • 12g CARBS (SUGAR):
  • 64g CARBS (TOTAL):

Gordana’s spinach and ricotta cannelloni

It is surprisingly simple to make this classic Italian vegetarian pasta in your own kitchen. Credit by: KingOfChef

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broccoli-ricotta-roasted-tomato-linguine View Ingredients View Nutrients
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Ingredients
  • 2 x 250g punnets cherry tomatoes
  • 400g linguine
  • 500g broccoli, cut into small florets
  • 80ml (1/3 cup) extra-virgin olive oil
  • 2 garlic cloves, crushed
  • 70g (1 cup) breadcrumbs made from day-old bread
  • 1 tablespoon finely grated lemon rind
  • 60ml (1/4 cup) fresh lemon juice
  • 250g fresh ricotta, crumbled
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Nutrients
  • 2945 kj ENERGY:
  • 26g FAT TOTAL:
  • 7g SATURATED FAT:
  • 11g FIBRE:
  • 26g PROTEIN:
  • 26mg CHOLESTEROL:
  • 219.29mg SODIUM:
  • 7g CARBS (SUGAR):
  • 88g CARBS (TOTAL):

Broccoli, ricotta and roasted tomato linguine

A refreshing vegetarian pasta recipe that’s both moreish and healthy! 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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spicy-moroccan-ratatouille View Ingredients View Nutrients
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Ingredients
  • 1 red onion, cut into thin wedges
  • 600g butternut pumpkin, peeled, deseeded, cut into 4cm pieces
  • 400g eggplant, cut into 3cm pieces
  • 250g zucchini, sliced into 3cm-thick rounds
  • 1/3 cup olive oil
  • 1 1/2 tablespoons Moroccan spice mix (see note)
  • 2 x 400g cans diced tomatoes
  • 2 teaspoons chilli sauce
  • 1 1/2 cups Massel vegetable liquid stock
  • 1 1/2 cups couscous
  • 400g can chickpeas, drained, rinsed
  • fresh coriander leaves, to serve
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Nutrients
  • 1826 kj ENERGY:
  • 16g FAT TOT:
  • 2g SATURATED FATAL:
  • 11g FIBRE:
  • 13g PROTEIN:
  • 383.07mg SODIUM:
  • 13g CARBS (SUGAR):
  • 56g CARBS (TOTAL):

Spicy Moroccan ratatouille

How to Make Spicy Moroccan ratatouille 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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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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