Lower gi

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Ingredients
  • Olive oil spray
  • 750g Kent pumpkin, peeled, cut into 2cm pieces
  • 1 large red onion, halved, cut into thin wedges
  • 2 teaspoons fresh thyme leaves
  • 1 x 250g pkt frozen chopped spinach, thawed, excess liquid removed
  • 300g fresh low-fat ricotta
  • 1 x 400ml can no-added-salt tomato puree
  • 1 tablespoon chopped fresh basil
  • 2 garlic cloves, crushed
  • 4 fresh lasagne sheets
  • Mixed salad leaves, to serve
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Nutrients
  • 1195 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 4g SATURATED FAT:
  • 7.5g FIBRE:
  • 17g PROTEIN:
  • 37g CARBS (TOTAL):

Pumpkin, spinach and ricotta cannelloni

Full of cheese and vegies, this pumpkin cannelloni is the perfect midweek meal full of flavour and goodness. Credit by: KingOfChef

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Ingredients
  • 1 tablespoon extra virgin olive oil
  • 1 large leek (pale part only), sliced
  • 2 small zucchini, chopped
  • 1 cup (120g) frozen peas
  • 8 eggs
  • 1/2 cup (120g) low-fat ricotta, crumbled
  • 1/4 cup (20g) freshly grated parmesan
  • Baby salad leaves (mesclun), to serve
  • Onion marmalade, to serve
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Nutrients
  • 1194 kj ENERGY:
  • 19g FAT TOTAL:
  • 7g SATURATED FAT:
  • 3g FIBRE:
  • 23g PROTEIN:
  • 454mg CHOLESTEROL:
  • 303.98mg SODIUM:
  • 4g CARBS (SUGAR):
  • 5g CARBS (TOTAL):

Mixed vegetable frittata with onion relish

How to Make Mixed vegetable frittata with onion relish Recipe? Credit by: KingOfChef

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Ingredients
  • 4 x 18g sachets instant miso and wakame soup mix (we used Hikari brand)
  • 2 tablespoons soy sauce
  • 1 large carrot, cut into matchsticks
  • 100g green beans, trimmed, halved
  • 100g shiitake mushrooms, quartered
  • 2cm piece fresh ginger, peeled, cut into thin matchsticks
  • 1/2 x 227g can sliced bamboo shoots, drained, rinsed
  • 1 bunch English spinach, chopped
  • 3 eggs, lightly beaten
  • 1 cup beansprouts, trimmed
  • Steamed white rice, to serve (see note)
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Nutrients
  • 802 kj ENERGY:
  • 5g FAT TOTAL:
  • 2g SATURATED FAT:
  • 5g FIBRE:
  • 15g PROTEIN:
  • 163mg CHOLESTEROL:
  • 888.59mg SODIUM:
  • 2g CARBS (SUGAR):
  • 18g CARBS (TOTAL):

Japanese vegetarian hotpot

This hearty Japanese hotpot ticks all the right boxes – vegetarian, low-fat and delicious! Credit by: KingOfChef

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Ingredients
  • 2 pieces small pita bread
  • 2 large zucchini, trimmed, cut into 1cm-thick slices diagonally
  • 2 red capsicums, halved, deseeded, cut into 2cm-thick slices
  • 1 large (about 450g) eggplant, trimmed, quartered lengthways, cut into 1cm-thick slices
  • 60ml (1/4 cup) olive oil
  • 1 tablespoon fresh lemon juice
  • 1/2 cup fresh continental parsley leaves
  • 1/2 cup fresh mint leaves, torn
  • 1 tablespoon almond dukkah
  • 100g feta, crumbled
  • Lemon wedges, to serve
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Nutrients
  • 1370 kj ENERGY :
  • 23g FAT TOTAL:
  • 6g SATURATED FAT:
  • 6.5g FIBRE:
  • 11g PROTEIN:
  • 19g CARBS (TOTAL):

Chargrilled vegetable and pita salad with feta…

Want a warming salad with the lot? Look no further than this Middle Eastern style dish. Credit by: KingOfChef

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Ingredients
  • 340g jar marinated artichoke hearts
  • 100g snow peas, trimmed, thinly sliced
  • 1/2 x 220g tub baby bocconcini, drained, halved
  • 80g mixed salad leaves
  • 1/2 small red onion, thinly sliced
  • 3/4 cup (180g) roasted red capsicum strips
  • 1 tablespoon chopped fresh oregano leaves
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Nutrients
  • 377 kj ENERGY:
  • 4g FAT TOTAL:
  • 2g SATURATED FAT:
  • 5g FIBRE:
  • 7g PROTEIN:
  • 10mg CHOLESTEROL:
  • 312.3mg SODIUM:
  • 4g CARBS (SUGAR):
  • 5g CARBS (TOTAL):

Marinated artichoke salad

How to Make Marinated artichoke salad Recipe? Credit by: KingOfChef

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Ingredients
  • 1 bunch chicory
  • 1 bunch rocket
  • 1 bunch mint
  • 1 bunch dill
  • 6 green onions, trimmed
  • 200g baby spinach
  • 4 eggs
  • 50g dried breadcrumbs
  • 250g Greek feta, crumbled
  • 150g ricotta
  • 150g haloumi, finely diced
  • 10 sheets filo pastry
  • Olive oil, to brush
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Nutrients
  • 1568 kj ENERGY:
  • 20g FAT TOTAL:
  • 12g SATURATED FAT:
  • 2g FIBRE:
  • 25g PROTEIN:
  • 196mg CHOLESTEROL:
  • 1506.69mg SODIUM :
  • 3g CARBS (SUGAR):
  • 22g CARBS (TOTAL):

Macedonian pie of greens and cheese

Paula Wolfert gathers recipes from home cooks on her travels. This recipe is inspired by her book The Cooking of the…

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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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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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