Low sugar

mixed-pea-mint-microwave-risotto View Ingredients View Nutrients
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Ingredients
  • 1.25 litres boiling water
  • 2 Massel vegetable stock cubes, crumbled
  • 2 tablespoons olive oil
  • 1 leek, trimmed, halved, washed, finely chopped
  • 1 garlic clove, crushed
  • 1/2 cup dry white wine
  • 2 cups arborio rice
  • 1 1/2 cups frozen peas
  • 100g sugar snap peas, trimmed
  • 100g snow peas, trimmed, halved diagonally
  • 20g butter, chopped
  • 1/2 cup finely chopped fresh mint leaves
  • Grated parmesan cheese, to serve
  • Fresh mint leaves, to serve
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Nutrients
  • 2372 kj ENERGY:
  • 15g FAT TOTAL:
  • 5g SATURATED FAT:
  • 6g FIBRE:
  • 12g PROTEIN:
  • 12mg CHOLESTEROL:
  • 1013.98mg SODIUM:
  • 5g CARBS (SUGAR):
  • 89g CARBS (TOTAL):

Mixed pea and mint microwave risotto

Get the most out of your microwave with this sensational risotto! Credit by: KingOfChef

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haloumi-lentil-rocket-salad View Ingredients View Nutrients
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Ingredients
  • 1 x 400g can brown lentils, rinsed, drained
  • 1 x 250g punnet grape tomatoes, halved
  • 2 Lebanese cucumbers, ends trimmed, halved lengthways, thinly sliced
  • 60g baby rocket leaves
  • 1/2 small red onion, finely chopped
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon caster sugar
  • 2 1/2 tablespoons olive oil
  • 1 x 180g pkt haloumi, cut into 8 slices
  • Salt, to season
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Nutrients
  • 1177 kj ENERGY:
  • 19g FAT TOTAL:
  • 7g SATURATED FAT:
  • 4g FIBRE:
  • 15g PROTEIN:
  • 24mg CHOLESTEROL:
  • 1327.49mg SODIUM:
  • 5g CARBS (SUGAR):
  • 10g CARBS (TOTAL):

Haloumi, lentil and rocket salad

Haloumi that’s crisp on the outside and deliciously soft in the centre is the golden glory on top of this colourful,…

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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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primavera-pasta View Ingredients View Nutrients
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Ingredients
  • 1 lemon
  • 350g farfalle pasta
  • 1 cup (150g) fresh peas or frozen peas
  • 1 bunch asparagus, trimmed, thinly sliced diagonally
  • 150g snow peas, trimmed, thinly sliced lengthways
  • 1 tablespoon olive oil
  • 1 zucchini, trimmed, thinly sliced diagonally or 8 zucchini flowers (optional, see tip)
  • 2 garlic cloves, crushed
  • 1 tablespoon wholegrain mustard
  • 300ml thickened cream
  • Shaved parmesan, to serve
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Nutrients
  • 2841 kj ENERGY:
  • 34g FAT TOTAL:
  • 19g SATURATED FAT:
  • 8g FIBRE:
  • 17g PROTEIN:
  • 79mg CHOLESTEROL:
  • 109.93mg SODIUM:
  • 7g CARBS (SUGAR):
  • 72g CARBS (TOTAL):

Primavera pasta

How to Make Primavera pasta Recipe? Credit by: KingOfChef

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peperonata-frittata View Ingredients View Nutrients
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Ingredients
  • 3 tablespoons olive oil
  • 1 onion, thinly sliced
  • 1 red capsicum, thinly sliced
  • 1 yellow capsicum, thinly sliced
  • 1 tablespoon tomato paste
  • 2 tomatoes, peeled, seeded, chopped
  • 1 teaspoon sugar
  • 2 tablespoons balsamic vinegar
  • 2 cups cooked spaghetti
  • 4 tablespoons chopped fresh basil
  • 10 eggs
  • 1/2 cup grated parmesan
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Nutrients
  • 2121 kj ENERGY:
  • 31g FAT TOTAL:
  • 9g SATURATED FAT:
  • 4g FIBRE:
  • 28g PROTEIN:
  • 552mg CHOLESTEROL:
  • 405.03mg SODIUM:
  • 7g CARBS (SUGAR):
  • 27g CARBS (TOTAL):

Peperonata frittata

Re-invent leftover pasta in this delicious capsicum and tomato frittata. Credit by: KingOfChef

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feta-eggplant-fettuccine View Ingredients View Nutrients
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Ingredients
  • 250g fettuccine
  • 1 large (about 550g) eggplant
  • 80ml (1/3 cup) olive oil
  • 125ml (1/2 cup) Massel vegetable liquid stock
  • 1/3 cup chopped fresh continental parsley
  • 1 teaspoon olive oil, extra
  • 1 200g pkt Australian feta, crumbled
  • Freshly ground black pepper
  • Continental parsley leaves, extra, to serve
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Nutrients
  • 2349 kj ENERGY:
  • 32g FAT TOTAL:
  • 11g SATURATED FAT:
  • 6g FIBRE:
  • 17g PROTEIN:
  • 33mg CHOLESTEROL:
  • 686.05mg SODIUM:
  • 4g CARBS (SUGAR):
  • 48g CARBS (TOTAL):

Feta & eggplant fettuccine

This tasty vegetarian pasta is a scrumptious treat for meat-free Monday. 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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