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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

  • 20/03/2019
(0 / 5)
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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

  • 20/03/2019
(0 / 5)
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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

  • 19/03/2019
(0 / 5)
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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

  • 18/03/2019
(0 / 5)
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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

  • 18/03/2019
(0 / 5)
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Ingredients
  • 8 flour tortillas
  • 1 tablespoon vegetable oil
  • 1 brown onion, sliced
  • 1 garlic clove, crushed
  • 400g mushroom flats, stems trimmed, sliced
  • 1 425g can Mexi beans (Old El Paso brand)
  • 1/4 cup chopped fresh coriander
  • 1/2 small iceberg lettuce, shredded
  • 1 avocado, halved, stone removed, peeled, thinly sliced
  • 60ml (1/4 cup) sour cream
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Nutrients
  • 1997 kj ENERGY:
  • 27g FAT TOTAL:
  • 8g SATURATED FAT:
  • 13g FIBRE:
  • 16g PROTEIN:
  • 17mg CHOLESTEROL:
  • 17mg CHOLESTEROL:
  • 6g CARBS (SUGAR):
  • 36g CARBS (TOTAL):

Mushroom burritos

How to Make Mushroom burritos Recipe? Credit by: KingOfChef

  • 16/03/2019
(0 / 5)
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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…

  • 15/03/2019
(0 / 5)
ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • olive oil cooking spray
  • 1 bunch English spinach, washed, leaves removed
  • 250g low-fat ricotta cheese
  • 75g low-fat feta, crumbled
  • 3 green onions, thinly sliced
  • 2 tablespoons dill sprigs, finely chopped
  • 2 eggs, lightly beaten
  • 4 sheets filo pastry
  • 100g mixed salad leaves, to serve
  • Salt, to season
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Nutrients
  • 916 kj ENERGY:
  • 10g FAT TOTAL:
  • 5g SATURATED FAT:
  • 2g FIBRE:
  • 20g PROTEIN:
  • 151mg CHOLESTEROL:
  • 511.27mg SODIUM:
  • 3g CARBS (SUGAR):
  • 12g CARBS (TOTAL):

Spinach and feta pie

How to Make Spinach and feta pie Recipe? Credit by: KingOfChef

  • 14/03/2019
(0 / 5)
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