Low fat

cauliflower-potato-chickpea-curry View Ingredients View Nutrients
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Ingredients
  • 700g desiree potatoes, peeled, cut into 2cm pieces
  • 1 tablespoon vegetable oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon ground turmeric
  • 500g cauliflower, cut into florets
  • 2/3 cup Massel vegetable liquid stock
  • 400g can crushed tomatoes
  • 400g can chickpeas, drained, rinsed
  • 1/2 cup fresh coriander leaves
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Nutrients
  • 1154 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 12g FIBRE:
  • 12g PROTEIN:
  • 430.26mg SODIUM:
  • 10g CARBS (SUGAR):
  • 35g CARBS (TOTAL):

Cauliflower, potato and chickpea curry

This Cauliflower, potato and chickpea curry, with a blend of fragrant spices, is warming and healthy. Credit by: KingOfChef

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thai-sweet-potato-lentil-soup View Ingredients View Nutrients
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Ingredients
  • Canola oil cooking spray
  • 1 medium brown onion, finely chopped
  • 3cm piece fresh ginger, peeled, finely grated
  • 1 tablespoon Thai red curry paste
  • 750g orange sweet potato, peeled, diced
  • 3/4 cup red lentils, rinsed
  • 3 cups Massel vegetable liquid stock
  • 1 tablespoon lime juice
  • 1 tablespoon fish sauce
  • 2 teaspoons brown sugar
  • Fresh coriander leaves, to serve
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Nutrients
  • 1204 kj ENERGY:
  • 3g FAT TOTAL:
  • 10g FIBRE:
  • 15g PROTEIN:
  • 1418.85mg SODIUM:
  • 15g CARBS (SUGAR):
  • 45g CARBS (TOTAL):

Thai sweet potato and lentil soup

Our Thai sweet potato and lentil soup makes a super-fast, budget-friendly family meal. Credit by: KingOfChef

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lemon-lentil-spinach-soup View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 1/2 cups dried brown lentils
  • 3 potatoes, peeled, diced
  • 2 litres Massel vegetable liquid stock
  • 1 bunch English spinach, leaves removed, washed, chopped
  • 2 lemons, rind finely grated, juiced
  • Turkish bread, to serve
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Nutrients
  • 1101 kj ENERGY:
  • 6g FAT TOTAL:
  • 1g SATURATED FAT:
  • 18g PROTEIN:
  • 1329.47mg SODIUM:
  • 4g CARBS (SUGAR):
  • 31g CARBS (TOTAL):

Lemon, lentil and spinach soup

How to Make Lemon, lentil and spinach soup Recipe? Credit by: KingOfChef

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ChefOfKing View Ingredients View Nutrients
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Ingredients
  • 160g (3/4 cup) whole green lentils
  • 155g (3/4 cup) yellow split peas
  • 1 teaspoon ground turmeric
  • 2 large fresh green chillies, halved lengthways
  • 1 tablespoon vegetable oil
  • 1 teaspoon brown mustard seeds
  • 1 teaspoon cumin seeds
  • 2 teaspoons garam masala
  • 1 teaspoon ground coriander
  • 125mls (1/2 cup) water
  • 80mls (1/3 cup) thin cream
  • 1 large ripe tomato, chopped
  • Salt & ground black pepper, to taste
  • 1/4 cup chopped fresh coriander
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Nutrients
  • 772 kj ENERGY:
  • 7g FAT TOTAL:
  • 3g SATURATED FAT:
  • 6g FIBRE:
  • 10g PROTEIN:
  • 10mg CHOLESTEROL:
  • 9.21mg SODIUM:
  • 2g CARBS (SUGAR):
  • 17g CARBS (TOTAL):

Creamy lentil and split pea dhal with…

Fill the air with aromatic spices when you tuck into this tasty vegetarian feast. Credit by: KingOfChef

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ricotta-spinach-cannelloni View Ingredients View Nutrients
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Ingredients
  • Olive oil spray
  • 2 x 125g pkts cannelloni
  • 1 x 700g btl passata (tomato pasta sauce)
  • 125ml (1/2 cup) water
  • 1/2 cup fresh basil leaves, shredded
  • 1 garlic clove, crushed
  • 50g (1/2 cup) coarsely grated reduced-fat mozzarella
  • Mixed salad leaves, to serve
  • 800g low-fat fresh ricotta
  • 250g frozen spinach, thawed, excess liquid removed
  • Pinch of nutmeg
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Nutrients
  • 1164 kj ENERGY:
  • 8g FAT TOTAL:
  • 5g SATURATED FAT:
  • 3g FIBRE:
  • 20g PROTEIN:
  • 55mg CHOLESTEROL:
  • 341.61mg SODIUM:
  • 6g CARBS (SUGAR):
  • 30g CARBS (TOTAL):

Ricotta & spinach cannelloni

You’ll be on a roll come dinner time with this satisfying meal for eight in your freezer. Credit by: KingOfChef

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penne-peas-feta-lemon View Ingredients View Nutrients
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Ingredients
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 1 garlic clove, crushed
  • 375g penne rigate
  • 100g snow peas, topped, cut into strips
  • 100g sugar snap peas, trimmed, halved
  • 1/2 cup frozen peas
  • 150g low-fat feta cheese, crumbled
  • 1/2 cup mint leaves, chopped
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Nutrients
  • 2060 kj ENERGY:
  • 12g FAT TOTAL:
  • 5g SATURATED FAT:
  • 6g FIBRE:
  • 23g PROTEIN:
  • 22mg CHOLESTEROL:
  • 418.98mg SODIUM:
  • 2g CARBS (SUGAR):
  • 70g CARBS (TOTAL):

Penne with peas, feta and lemon

Take a midweek trip to Italy with this low-fat, super-fast pasta dish. What’s more, it’s good for you too! Credit by:…

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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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oven-roasted-vegies-feta-dressing-low-fat View Ingredients View Nutrients
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Ingredients
  • 2 red capsicum, seeds and membrane removed
  • 2 zucchini (1 yellow, 1 green)
  • 1/4 butternut pumpkin
  • 2 tablespoons extra-virgin olive oil
  • 1 bunch asparagus, trimmed
  • 12 cherry tomatoes on the vine
  • 150g reduced-fat feta
  • 1/3 cup (80ml) skim milk
  • 1/4 cup (60ml) olive oil
  • 2 garlic cloves
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Nutrients
  • 1505 kj ENERGY:
  • 29g FAT TOTAL:
  • 7g SATURATED FAT:
  • 4g FIBRE:
  • 14g PROTEIN:
  • 23mg CHOLESTEROL:
  • 427.58mg SODIUM:
  • 8g CARBS (SUGAR):
  • 9g CARBS (TOTAL):

Oven-roasted vegies with feta dressing (low fat)

How to Make Oven-roasted vegies with feta dressing (low fat) Recipe? Credit by: KingOfChef

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