Low Sodium

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Ingredients
  • 2 (about 300g) green zucchini, halved lengthways, cut into thin wedges
  • 2 (about 300g) yellow zucchini, halved lengthways, cut into thin wedges
  • 550g butternut pumpkin, peeled, deseeded, cut into 5mm-thick slices
  • 1 small red onion, cut into wedges
  • 60ml (1/4 cup) olive oil
  • 2 garlic cloves, crushed
  • 1 1/2 tablespoons McCormick Middle Eastern Spices (Harissa)
  • 250g (1 1/4 cups) couscous
  • 200g honey yoghurt
  • 1/4 cup chopped fresh mint
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Nutrients
  • 2137 kj ENERGY:
  • 18g FAT TOTAL:
  • 4g SATURATED FAT:
  • 11g FIBRE:
  • 15g PROTEIN:
  • 8mg CHOLESTEROL:
  • 45.06mg SODIUM:
  • 17g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Spiced roasted vegetables with mint yoghurt

How to Make Spiced roasted vegetables with mint yoghurt Recipe? 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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Ingredients
  • 375g dried tagliatelle pasta
  • 125g butter, chopped
  • 1/3 cup fresh sage leaves
  • 2 bunches asparagus, sliced
  • pinch ground nutmeg
  • shaved parmesan cheese, to serve
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Nutrients
  • 2336 kj ENERGY:
  • 27g FAT TOTAL:
  • 17g SATURATED FAT:
  • 3g FIBRE:
  • 11g PROTEIN:
  • 71mg CHOLESTEROL:
  • 195.58mg SODIUM:
  • 66g CARBS (TOTAL):

Pasta with asparagus and sage butter

How to Make Pasta with asparagus and sage butter Recipe? Credit by: KingOfChef

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Ingredients
  • 6 vine-ripened tomatoes (about 900g), quartered, seeds removed, chopped
  • 1 garlic clove, finely chopped
  • 2 tablespoons tarragon vinegar (see note)
  • Pinch of caster sugar
  • 1/4 cup (60ml) extra virgin olive oil
  • 4 eschalots, finely chopped
  • 40g unsalted butter
  • 2 tablespoons tarragon leaves (see note), plus extra to serve
  • 500g angel-hair pasta or spaghettini
  • 1/3 cup (25g) grated parmesan, plus extra to serve
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Nutrients
  • 2975 kj ENERGY:
  • 26g FAT TOTAL:
  • 9g SATURATED FAT:
  • 7g FIBRE:
  • 19g PROTEIN:
  • 31mg CHOLESTEROL:
  • 124.9mg SODIUM:
  • 7g CARBS (SUGAR):
  • 95g CARBS (TOTAL):

Pasta with tomatoes and tarragon

How to Make Pasta with tomatoes and tarragon Recipe? Credit by: KingOfChef

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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
  • 450g (3 cups) Anchor Bread & Pizza Plain Flour
  • 300ml warm water
  • 2 teaspoons (7g/1 sachet) dried yeast
  • 1 teaspoon honey
  • 1 1/2 tablespoons olive oil
  • Olive oil, to grease
  • 240g (1 cup) fresh ricotta
  • Sea salt, to sprinkle
  • 2 tablespoons olive oil
  • 4 (about 750g) red onions, halved, thinly sliced
  • 2 garlic cloves, thinly sliced
  • 1 tablespoon red wine vinegar
  • 2 teaspoons brown sugar
  • 2 teaspoons chopped fresh thyme
  • 2 (about 200g) bought roasted red capsicums, thinly sliced
  • 55g (1/3 cup) pitted kalamata olives, thinly sliced
  • 2 tablespoons shredded fresh basil
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Nutrients
  • 2051 kj ENERGY:
  • 16g FAT TOTAL:
  • 4g SATURATED FAT:
  • 7g FIBRE:
  • 15g PROTEIN:
  • 17mg CHOLESTEROL:
  • 164.17mg SODIUM:
  • 11g CARBS (SUGAR):
  • 67g CARBS (TOTAL):

Caramelised onion, ricotta and capsicum calzone

For a perfect lazy afternoon, discuss your favourite books in between bites of this delicious calzone – a folded over pizza.…

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curried-lentil-patties-minted-yoghurt View Ingredients View Nutrients
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Ingredients
  • 400g orange sweet potato, peeled, chopped
  • 2 x 400g cans lentils, drained, rinsed
  • 2 tablespoons olive oil
  • 1 medium brown onion, finely chopped
  • 1 tablespoon mild curry powder
  • 2cm piece fresh ginger, peeled, finely grated
  • 2 medium zucchini, grated
  • 1/2 cup dried breadcrumbs
  • 250g Tamar Valley Greek Style Yoghurt
  • 1/3 cup finely chopped fresh mint leaves
  • Salad leaves, to serve
  • Lemon wedges, to serve
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Nutrients
  • 1682 kj ENERGY:
  • 14g FAT TOTAL:
  • 4g SATURATED FAT:
  • 9g FIBRE:
  • 16g PROTEIN:
  • 9mg CHOLESTEROL:
  • 168.25mg SODIUM:
  • 17g CARBS (SUGAR):
  • 47g CARBS (TOTAL):

Curried lentil patties with minted yoghurt

Curried lentil patties with minted yoghurt and a squeeze of lemon is a hearty healthy vegetarian meal that the whole family…

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cheesy-pasta-gratin View Ingredients View Nutrients
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Ingredients
  • 250g dried fusilli pasta
  • 2 garlic cloves, crushed
  • 3 eggs, lightly beaten
  • 300mls reduced-fat thickened cooking cream
  • 1 cup reduced-fat grated pizza cheese
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Nutrients
  • 2210 kj ENERGY:
  • 26g FAT TOTAL:
  • 15g SATURATED FAT:
  • 2g FIBRE:
  • 24g PROTEIN:
  • 234mg CHOLESTEROL:
  • 263.62mg SODIUM:
  • 3g CARBS (SUGAR):
  • 49g CARBS (TOTAL):

Cheesy pasta gratin

Smooth cooking cream and grated pizza cheese give tonight’s pasta bake a double dose of flavour. Credit by: KingOfChef

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