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Ingredients
  • 1 tablespoon vegetable oil
  • 1 brown onion, thinly sliced
  • 2 garlic cloves, sliced
  • 4cm piece fresh ginger, peeled, cut into thin matchsticks
  • 600g firm tofu, cut into 3cm squares
  • 200g Swiss brown mushrooms, halved
  • 100g enoki mushrooms, trimmed
  • 2 tablespoons light soy sauce
  • 1/3 cup vegetarian stir-fry sauce (see note)
  • 1 bunch gai lan (Chinese broccoli), chopped
  • 440g packet udon noodles
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Nutrients
  • 1518 kj ENERGY:
  • 12.7g FAT TOTAL:
  • 1.9g SATURATED FAT:
  • 7g FIBRE:
  • 19.9g PROTEIN:
  • 365mg SODIUM:
  • 39.3g CARBS (TOTAL):

Ginger tofu with mushrooms

A stir-fry like this one meets all your veggie needs and is easy to knock up after work Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1 1/2 tablespoons reduced-fat crunchy peanut butter
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon salt-reduced soy sauce
  • 100g dried rice stick (pad Thai) noodles
  • 2 teaspoons peanut oil
  • 1 egg, lightly beaten
  • 1/2 small red onion, cut into thin wedges
  • 1 small carrot, cut into matchsticks
  • 50g snow peas, trimmed, sliced
  • fresh coriander leaves, to serve
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Nutrients
  • 1235 kj ENERGY :
  • 13.5g FAT TOTAL:
  • 2.7g SATURATED FAT:
  • 2.4g FIBRE:
  • 9.3g PROTEIN:
  • 94mg CHOLESTEROL:
  • 614mg SODIUM:
  • 33.9g CARBS (TOTAL):

Easy satay noodles

Pad Thai noodles tossed with vegetables and peanut butter make a speedy meal. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1 sheet frozen ready-rolled shortcrust quiche pastry, partially thawed
  • 40g butter
  • 250g button mushrooms, thinly sliced
  • 2 green onions, thinly sliced
  • 1/4 cup plain flour
  • 1 1/2 cups reduced-fat milk
  • 2 tablespoons finely chopped fresh chives
  • 1/4 cup finely grated parmesan cheese
  • 100g baby spinach
  • 1 medium red capsicum, thinly sliced
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Nutrients
  • 1596 kj ENERGY:
  • 22g FAT TOTAL:
  • 12g SATURATED FAT:
  • 3g FIBRE:
  • 12g PROTEIN:
  • 46mg CHOLESTEROL:
  • 371.17mg SODIUM:
  • 11g CARBS (SUGAR):
  • 32g CARBS (TOTAL):

Egg-free mushroom and parmesan quiche

Finally an egg-free quiche which is just as good as the regular kind. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1/2 cup (80g) drained sundried tomatoes
  • 1 tablespoon pine nuts
  • 2 tablespoons olive oil
  • 2 gluten-free pizza bases (we used organic tannour bread) (see note)
  • 150g fresh buffalo mozzarella or bocconcini, thinly sliced (see note)
  • 170g jar marinated artichokes, drained, halved
  • 1/2 cup pitted kalamata olives
  • Baby rocket leaves, to serve
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Nutrients
  • 1788 kj ENERGY:
  • 24.2g FAT TOTAL:
  • 7.4g SATURATED FAT:
  • 6.2g FIBRE:
  • 20g PROTEIN:
  • 23.6mg CHOLESTEROL:
  • 23.6mg CHOLESTEROL:
  • 30.2g CARBS (TOTAL):

Sundried tomato pesto & artichoke pizza

Mix up pizza night with artichokes, olives, rocket, bocconcini and pine nuts. Delish! Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 2 teaspoons olive oil
  • 2 celery sticks, ends trimmed, finely chopped
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 1/2 teaspoon ground chilli
  • 2 x 400g cans no-added-salt chopped tomatoes
  • 2 x 400g cans four bean mix, rinsed, drained
  • 1 tablespoon fresh lime juice
  • 80g light sour cream
  • Chopped fresh coriander, to serve
  • Lime wedges, to serve
  • 4 corn tortillas, quartered
  • Olive oil spray
  • 1 teaspoon paprika
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Nutrients
  • 1225 kj ENERGY:
  • 8g FAT TOTAL:
  • 3g SATURATED FAT:
  • 13g FIBRE:
  • 12g PROTEIN:
  • 11mg CHOLESTEROL:
  • 765.27mg SODIUM :
  • 12g CARBS (SUGAR):
  • 36g CARBS (TOTAL):

Four-bean chilli with tortilla crisps

Sour cream adds a touch of indulgence to this protein-packed bean stew. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • Olive oil spray
  • 750g Kent pumpkin, peeled, cut into 2cm pieces
  • 1 large red onion, halved, cut into thin wedges
  • 2 teaspoons fresh thyme leaves
  • 1 x 250g pkt frozen chopped spinach, thawed, excess liquid removed
  • 300g fresh low-fat ricotta
  • 1 x 400ml can no-added-salt tomato puree
  • 1 tablespoon chopped fresh basil
  • 2 garlic cloves, crushed
  • 4 fresh lasagne sheets
  • Mixed salad leaves, to serve
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Nutrients
  • 1195 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 4g SATURATED FAT:
  • 7.5g FIBRE:
  • 17g PROTEIN:
  • 37g CARBS (TOTAL):

Pumpkin, spinach and ricotta cannelloni

Full of cheese and vegies, this pumpkin cannelloni is the perfect midweek meal full of flavour and goodness. Credit by: KingOfChef

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stuffed-baby-capsicums View Ingredients View Nutrients
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Ingredients
  • Olive oil, to grease
  • 8 baby red capsicums
  • 1 x 250g pkt Sun Rice Mediterranean-Style Tomato Rice in 90 Seconds
  • 2 shallots, ends trimmed, thinly sliced
  • 1 tablespoon shredded fresh basil
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Nutrients
  • 655 kj ENERGY:
  • 2.5g FAT TOTAL:
  • 0.5g SATURATED FAT :
  • 1.5g FIBRE:
  • 4g PROTEIN:
  • 29g CARBS (TOTAL):

Stuffed baby capsicums

Tomato-flavoured rice is the trick to filling these sweet baby capsicums. 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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