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Chickpea, vegetable and coconut curry recipe View Ingredients View Nutrients
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Ingredients
  • 2 teaspoons olive oil
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 teaspoons finely grated 
fresh ginger
  • 1 long green chilli, deseeded, finely chopped
  • 2 teaspoons brown mustard seeds
  • 2 teaspoons curry powder
  • 10 fresh curry leaves
  • 375ml (1 1/2 cups) Massel vegetable liquid stock
  • 125ml (1/2 cup) reduced-fat coconut milk
  • 300g carrots, peeled, cut into 1cm pieces
  • 400g can chickpeas, rinsed, drained
  • 350g broccoli, trimmed, cut into florets
  • 150g (1 cup) frozen peas
  • 2 cups steamed quinoa, to serve
  • 1/4 cup natural yoghurt, to serve
  • 4 pappadums, microwaved, to serve
  • Fresh coriander leaves, to serve
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Nutrients
  • Calories: 1379 kj
  • 9g FAT TOTAL:
  • 3g SATURATED FAT:
  • 14g FIBRE:
  • 17g PROTEIN:
  • 39g CARBS (TOTAL):

Chickpea, vegetable and coconut curry

This low-cal, low-fat vegetarian curry is bursting with vibrant flavour, perfect for a cooler night!

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Ingredients
  • Olive oil, to grease
  • 1 250g pkt large instant lasagne sheets (San Remo brand)
  • 1 250g pkt frozen chopped spinach, thawed, undrained
  • 1 large (about 350g) orange sweet potato (kumara), peeled, thinly sliced
  • 150g low-fat ricotta
  • 90g grated light mozzarella
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh oregano leaves, extra
  • Crisp lettuce salad, to serve
  • 80ml (1/3 cup) water
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 2 400g cans Italian diced tomatoes
  • 1 large celery stick, finely diced
  • 2 tablespoons tomato paste
  • 1 teaspoon sugar
  • 200g button mushrooms, thinly sliced
  • 1/4 cup roughly chopped fresh continental parsley
  • Salt & freshly ground black pepper
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Nutrients
  • 1340 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 9g FIBRE:
  • 18g PROTEIN:
  • 46g CARBS (TOTAL):

Vegetable, ricotta and spinach lasagne

Love your heart this winter with this healthy vegetarian lasagne. Credit by: KingOfChef

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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
  • 400g can diced peeled tomatoes
  • 3 pontiac potatoes, peeled, chopped
  • 200g piece jap pumpkin or butternut pumpkin, deseeded, peeled, chopped
  • 1 large brown onion, chopped
  • 2 carrots, chopped
  • 2 celery sticks with leaves, chopped
  • 1 large garlic clove, chopped
  • 1 teaspoon dried oregano leaves
  • 1.75L (7 cups) water
  • 3 small zucchini or 2 large zucchini, chopped
  • 40g (1/4 cup) small macaroni
  • 1 400g can borlotti beans, rinsed, drained
  • 1/2 cup firmly packed roughly chopped fresh continental parsley
  • Salt & freshly ground black pepper
  • 1 1/2 tablespoons extra virgin olive oil
  • 20g parmesan or vegetarian hard cheese, finely shredded
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Nutrients
  • 853 kj ENERGY:
  • 6g FAT TOTAL:
  • 1g SATURATED FAT:
  • 8g FIBRE:
  • 8g PROTEIN:
  • 3mg CHOLESTEROL:
  • 275.13mg SODIUM :
  • 8g CARBS (SUGAR):
  • 24g CARBS (TOTAL):

Minestrone soup

A low-fat, vegetarian minestrone soup to keep you warm on a cold winter’s night. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 2 teaspoons vegetable oil
  • 1 teaspoon brown mustard seeds
  • 1 red onion, finely chopped
  • 1 garlic clove, crushed
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 200g (1 cup) brown lentils, rinsed, drained
  • 1 small (about 125g) desiree potato, peeled, cut into 2cm pieces
  • 250ml (1 cup) Massel vegetable liquid stock
  • Salt & freshly ground black pepper
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Nutrients
  • 95 kj ENERGY:
  • 0.5g FAT TOTAL:
  • 1g FIBRE:
  • 1.5g PROTEIN:
  • 3.5g CARBS (TOTAL):

Lentil & coriander spread

How to Make Lentil & coriander spread Recipe? Credit by: KingOfChef

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Ingredients
  • 21/4 cups (560ml) Massel vegetable liquid stock
  • 1 tablespoon olive oil
  • 150g button mushrooms, sliced
  • 100g Swiss brown mushrooms, sliced
  • 1 onion, chopped
  • 1 red capsicum, deseeded, chopped
  • 2 garlic cloves, crushed
  • 1 1/2 cups (300g) jasmine rice
  • 3/4 cup roughly chopped fresh continental parsley
  • 1/4 cup shredded fresh basil
  • Salt & freshly ground black pepper
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Nutrients
  • 1535 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 3g FIBRE:
  • 10g PROTEIN:
  • 1273.72mg SODIUM:
  • 3g CARBS (SUGAR):
  • 64g CARBS (TOTAL):

Mushroom & herb pilaf

How to Make Mushroom & herb pilaf Recipe? Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 290g (1 1/2 cups) dried black-eyed beans
  • 1L (4 cups) cold water
  • 1L (4 cups) Massel vegetable liquid stock
  • 1 x 400g can diced tomatoes in juice
  • 2 tablespoons tomato paste
  • 1/4 teaspoon ground allspice
  • 2 carrots, peeled, diced
  • 2 celery sticks with leaves, diced
  • 1 large brown onion, halved, finely chopped
  • 1/4 cup loosely packed chopped fresh continental parsley leaves & stems
  • 1 large garlic clove, crushed
  • Pinch of sugar
  • Salt & freshly ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons chopped fresh continental parsley, extra, to garnish
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Nutrients
  • 675 kj ENERGY:
  • 3g FAT TOTAL:
  • 0.5g SATURATED FAT:
  • 6.5g FIBRE:
  • 10g PROTEIN:
  • 24g CARBS (TOTAL):

Black-eye bean and vegetable soup

Warm, heart smart, tasty and comforting – this low-fat soup ticks all the right boxes. Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • Olive oil spray
  • 200g (1 1/4 cups) shelled fresh peas
  • 6 large eggs
  • 125g cherry tomatoes, halved
  • 2 tablespoons chopped fresh mint
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Nutrients
  • 392 kj ENERGY:
  • 5g FAT TOTAL:
  • 2g SATURATED FAT:
  • 2g FIBRE:
  • 9g PROTEIN:
  • 184mg CHOLESTEROL:
  • 68.76mg SODIUM:
  • 2g CARBS (SUGAR):
  • 3g CARBS (TOTAL):

Pea, tomato & mint frittata

Easy to pack for the beach, this combo of fresh peas, aromatic mint and juicy tomatoes makes a tasty trio served…

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