Low carb

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Ingredients
  • 1 large red capsicum, halved, deseeded
  • 7 eggs, lightly whisked
  • 150g (1 cup) white long-grain rice
  • 1 large zucchini, ends trimmed, coarsely grated
  • 125g fetta, crumbled
  • 2 tablespoons chopped fresh continental parsley
  • 2 tablespoons chopped fresh basil
  • Mixed salad leaves (optional), to serve
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Nutrients
  • 588 kj ENERGY:
  • 8g FAT TOTAL:
  • 4g SATURATED FAT:
  • 1g FIBRE:
  • 10g PROTEIN:
  • 200mg CHOLESTEROL:
  • 244.04mg SODIUM:
  • 1g CARBS (SUGAR):
  • 6g CARBS (TOTAL):

Roasted capsicum, rice & feta frittata

Tangy feta and fresh herbs make these golden baked frittata squares taste great, plus they’re packed with vegies and rice to…

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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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Ingredients
  • 1 x 625g pkt cheese and spinach tortellini
  • 60ml (1/4 cup) olive oil
  • 500g butternut pumpkin, peeled, deseeded, cut into 2cm pieces
  • 250g cherry tomatoes
  • 1 teaspoon dried oregano
  • 80g feta, crumbled
  • 1/4 cup fresh continental parsley leaves
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Nutrients
  • 2019 kj ENERGY :
  • 26g FAT TOTAL:
  • 9g SATURATED FAT:
  • 6g FIBRE:
  • 18g PROTEIN:
  • 35mg CHOLESTEROL:
  • 622.79mg SODIUM:
  • 10g CARBS (SUGAR):
  • 42g CARBS (TOTAL):

Tortellini with pumpkin, feta & oregano

There’s an explosion of colour and flavours in every bite of this Italian main. The herbs tickle your tastebuds, while the…

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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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Ingredients
  • 1 tablespoon extra virgin olive oil
  • 1 large leek (pale part only), sliced
  • 2 small zucchini, chopped
  • 1 cup (120g) frozen peas
  • 8 eggs
  • 1/2 cup (120g) low-fat ricotta, crumbled
  • 1/4 cup (20g) freshly grated parmesan
  • Baby salad leaves (mesclun), to serve
  • Onion marmalade, to serve
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Nutrients
  • 1194 kj ENERGY:
  • 19g FAT TOTAL:
  • 7g SATURATED FAT:
  • 3g FIBRE:
  • 23g PROTEIN:
  • 454mg CHOLESTEROL:
  • 303.98mg SODIUM:
  • 4g CARBS (SUGAR):
  • 5g CARBS (TOTAL):

Mixed vegetable frittata with onion relish

How to Make Mixed vegetable frittata with onion relish 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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Ingredients
  • 2 pieces small pita bread
  • 2 large zucchini, trimmed, cut into 1cm-thick slices diagonally
  • 2 red capsicums, halved, deseeded, cut into 2cm-thick slices
  • 1 large (about 450g) eggplant, trimmed, quartered lengthways, cut into 1cm-thick slices
  • 60ml (1/4 cup) olive oil
  • 1 tablespoon fresh lemon juice
  • 1/2 cup fresh continental parsley leaves
  • 1/2 cup fresh mint leaves, torn
  • 1 tablespoon almond dukkah
  • 100g feta, crumbled
  • Lemon wedges, to serve
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Nutrients
  • 1370 kj ENERGY :
  • 23g FAT TOTAL:
  • 6g SATURATED FAT:
  • 6.5g FIBRE:
  • 11g PROTEIN:
  • 19g CARBS (TOTAL):

Chargrilled vegetable and pita salad with feta…

Want a warming salad with the lot? Look no further than this Middle Eastern style dish. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 340g jar marinated artichoke hearts
  • 100g snow peas, trimmed, thinly sliced
  • 1/2 x 220g tub baby bocconcini, drained, halved
  • 80g mixed salad leaves
  • 1/2 small red onion, thinly sliced
  • 3/4 cup (180g) roasted red capsicum strips
  • 1 tablespoon chopped fresh oregano leaves
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Nutrients
  • 377 kj ENERGY:
  • 4g FAT TOTAL:
  • 2g SATURATED FAT:
  • 5g FIBRE:
  • 7g PROTEIN:
  • 10mg CHOLESTEROL:
  • 312.3mg SODIUM:
  • 4g CARBS (SUGAR):
  • 5g CARBS (TOTAL):

Marinated artichoke salad

How to Make Marinated artichoke salad Recipe? Credit by: KingOfChef

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