Low fat

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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
  • 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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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
  • 1 cup dried chickpeas
  • 1 tablespoon olive oil
  • 2 medium red onions, cut into wedges
  • 600g butternut pumpkin, chopped
  • 1 garlic clove, crushed
  • 4 sprigs fresh lemon thyme
  • 1 1/2 cups Massel vegetable liquid stock
  • 200g cherry tomatoes
  • 100g baby spinach
  • 4 slices mixed-grain low-GI bread, to serve
  • Lemon wedges, to serve
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Nutrients
  • 1675 kj ENERGY:
  • 9.6g FAT TOTAL:
  • 1.6g SATURATED FAT:
  • 14.6g FIBRE:
  • 17.6g PROTEIN:
  • 586mg SODIUM:
  • 50.5g CARBS (TOTAL):

Chickpea and pumpkin casserole

Super-healthy vegetables bathe alongside protein-rich chickpeas in this easy vegetarian winter warmer. 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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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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radicchio-fennel-borlotti-bean-salad View Ingredients View Nutrients
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Ingredients
  • 1 radicchio lettuce, trimmed, leaves torn
  • 2 baby fennel bulbs, trimmed, thinly sliced
  • 400g can borlotti beans, drained, rinsed
  • 1 small red onion, halved, thinly sliced
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/4 cup small fresh basil leaves
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Nutrients
  • 252 kj ENERGY:
  • 3g FAT TOTAL:
  • 3g FIBRE:
  • 3g PROTEIN:
  • 99.32mg SODIUM:
  • 3g CARBS (SUGAR):
  • 5g CARBS (TOTAL):

Radicchio, fennel and borlotti bean salad

Serve up a crisp winter salad with this fennel, bean and radicchio combination. Credit by: KingOfChef

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chickpea-salad-yoghurt-dressing View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon ghee (see note)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 1/4 teaspoon chilli flakes
  • 2 x 400g cans chickpeas, rinsed, drained
  • 3/4 cup (200g) thick Greek-style yoghurt
  • 1 1/2 tablespoons lemon juice
  • 2 spring onions, thinly sliced
  • 1/4 cup coriander leaves, chopped
  • 1/4 cup mint leaves, chopped
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Nutrients
  • 702 kj ENERGY:
  • 7g FAT TOTAL:
  • 3g SATURATED FAT:
  • 4g FIBRE:
  • 7g PROTEIN:
  • 13mg CHOLESTEROL:
  • 222.75mg SODIUM:
  • 6g CARBS (SUGAR):
  • 17g CARBS (TOTAL):

Chickpea salad with yoghurt dressing

Fresh herbs and tangy lemon infuse this yoghurt dressing with the flavours of the Middle East. Credit by: KingOfChef

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