Low Sodium

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Ingredients
  • 4 corn cobs, husks removed
  • 1 garlic clove, crushed
  • 2 eggs
  • 1/4 cup (40g) plain flour
  • Salt & freshly ground pepper
  • 1/3 cup (80ml) vegetable oil
  • 80g pkt baby rocket
  • 1 small fresh red chilli, deseeded, finely chopped
  • 1 teaspoon grated fresh ginger
  • 1/2 cup (125ml) lime juice
  • 2 tablespoons Chang's sesame oil
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Nutrients
  • 1862 kj ENERGY:
  • 33g FAT TOTAL:
  • 5g SATURATED FAT:
  • 8g FIBRE:
  • 11g PROTEIN:
  • 109mg CHOLESTEROL:
  • 59.81mg SODIUM:
  • 5g CARBS (SUGAR):
  • 24g CARBS (TOTAL):

Corn fritters with chilli dressing

Spicy chilli dressing adds a wonderful flavour to these satisfying corn fritters. Credit by: KingOfChef

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Ingredients
  • 80mls 1/3 cup) olive oil
  • 500g dried pasta (like tortelli or shells)
  • 400g fresh green peas, shelled
  • 3 garlic cloves, crushed
  • 3 bunches young fresh asparagus, cut into 5cm lengths
  • 4 small zucchini, cut into long, thin strips
  • 1/2 bunch green shallots, sliced
  • 2 lemons, juiced
  • Salt & ground black Pepper, to taste
  • Parmesan shavings, to serve
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Nutrients
  • 1841 kj ENERGY:
  • 14g FAT TOTAL:
  • 2g SATURATED FAT:
  • 6g FIBRE:
  • 13g PROTEIN:
  • 10.84mg SODIUM:
  • 3g CARBS (SUGAR):
  • 63g CARBS (TOTAL):

Spring vegetable pasta

How to Make Spring vegetable pasta Recipe? 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
  • Melted margarine, to grease
  • 145g (1 cup) dried macaroni pasta
  • 40g (1/2 cup) grated cheddar
  • 375ml (1 1/2 cups) milk
  • 20g (1 tablespoon) margarine
  • Salt & freshly ground black pepper
  • 1 tablespoon cornflour
  • 125ml (1/2 cup) water
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Nutrients
  • 2340 kj ENERGY:
  • 22g FAT TOTAL:
  • 11g SATURATED FAT:
  • 2g FIBRE:
  • 20g PROTEIN:
  • 40mg CHOLESTEROL:
  • 260.67mg SODIUM:
  • 13g CARBS (SUGAR):
  • 70g CARBS (TOTAL):

Macaroni and cheese

Macaroni is a winter family favourite. We can’t decide what tastes better on a cool night – the piping-hot pasta and…

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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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Ingredients
  • 400g San Remo wholemeal spaghetti
  • 1 cup roughly chopped fresh continental parsley
  • 200g 97% fat-free semi-dried tomatoes
  • 50g pitted Always Fresh Kalamata olives
  • 1 tablespoon extra virgin olive oil
  • 1 lemon, rind finely grated, juiced
  • 100g low-fat fresh ricotta
  • Freshly ground pepper
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Nutrients
  • 2432 kj ENERGY:
  • 13g FAT TOTAL:
  • 2g SATURATED FAT:
  • 12g FIBRE:
  • 21g PROTEIN:
  • 12mg CHOLESTEROL :
  • 290.32mg SODIUM:
  • 18g CARBS (SUGAR):
  • 89g CARBS (TOTAL):

Tomato and ricotta wholemeal spaghetti

Enjoy your favourite pasta dish without the guilt – this spaghetti main is low-fat and lower-GI too. Credit by: KingOfChef

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Ingredients
  • 1 red capsicum, diced
  • 2 zucchini, grated
  • 2 carrots, peeled, grated
  • 400g can cannellini beans, rinsed, drained
  • 250g low-fat ricotta cheese
  • 1 tablespoon self-raising flour
  • 2 teaspoons smoked paprika
  • 3 eggs, lightly beaten
  • 1 bunch asparagus, trimmed, thinly sliced
  • 150g green beans, trimmed
  • 1 red onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 tablespoon olive oil
  • 1/2 cup flaked almonds, toasted
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Nutrients
  • 1430 kj ENERGY:
  • 19g FAT TOTAL:
  • 5g SATURATED FAT:
  • 9g FIBRE:
  • 23g PROTEIN:
  • 194mg CHOLESTEROL:
  • 237.13mg SODIUM:
  • 7g CARBS (SUGAR):
  • 15g CARBS (TOTAL):

Vegetable slice with asparagus salad

How to Make Vegetable slice with asparagus salad Recipe? Credit by: KingOfChef

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Ingredients
  • 450g (about 3 medium) carrots, peeled, cut into thin sticks
  • 400g swede, peeled, cut into thin sticks
  • 250g parsnips, peeled, cut into thin sticks
  • 1 250g pkt tagliatelle pasta (Guzzi's brand)
  • 80g butter
  • 1 tablespoon olive oil
  • 4 garlic cloves, thinly sliced
  • 1/4 cup fresh sage leaves
  • Salt & ground black pepper, to taste
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Nutrients
  • 2104 kj ENERGY:
  • 22g FAT TOTAL:
  • 22g FAT TOTAL:
  • 11g FIBRE:
  • 10g PROTEIN:
  • 46mg CHOLESTEROL:
  • 194.24mg SODIUM:
  • 12g CARBS (SUGAR):
  • 60g CARBS (TOTAL):

Root vegetable pasta with sage butter

How to Make Root vegetable pasta with sage butter Recipe? Credit by: KingOfChef

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