Author: admin123
Breakfast Bruschetta
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You can ensue blueberries otherwise of the strawberries or use half a wholemeal muffin if ciabatta bread is hard to find.
Ingredients
1 slice Ciabatta
3 tbsp. Ricotta, low fat
Drop of Vanilla Essence
1 tsp. Honey
Pinch of Cinnamon
3 Strawberries, sliced
Banana, sliced
Method
Lightly toast your ciabatta.
In a small bowl incorporation ricotta, a dribble of vanilla essence and cinnamon. Once dirty go ahead on the order of your toast.
Place sliced banana and strawberries upon top furthermore drizzle a tiny honey more than.
Nutrition Table
Servings: 1 Serving size:137g
Average ServeAverage 100g
Energy690 kJ501 kJ
165 Cal120 Cal
Protein6.4 g4.6 g
Fat, get your hands on2.5 g1.8 g
– saturated1.2 g0.9 g
Carbohydrate26.8 g19.5 g
– sugars14.6 g10.6 g
Sodium154 mg112 mg
Banana, Fig & Walnut Bread
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This banana bread has a beautiful texture thanks to the figs and nuts, and the banana provides a tiny sweetness, but not too much. Tip: Make sure you use completely ripe bananas in this recipe.
We have used white flour in preparing this, however for a more nutritious bread you can use wholemeal. Tip: If you use wholemeal flour, you will dependence a tiny more liquid as well as milk or accrual a small Greek yoghurt and it will take longer to cook.
Ingredients
2 cups self-raising flour
2 ripe bananas
1 tbsp. honey
8 dried figs, diced
1 egg
mug milk
Sprinkle nutmeg
Sprinkle cinnamon
Sprinkle all spice powder
3 tbsp. walnuts, crumbled
Method
Preheat oven to 180C. Line a loaf tin behind baking paper, vaporizer a little cooking spray if needed.
In a large mixing bowl place your banana and mash subsequent to a fork. Drizzle you honey on depth of and mixture. Add diced figs, mixture in in the space of banana.
In another bowl sift your flour, nutmeg, cinnamon, all spice powder. Once sifted cumulative in stages along amid banana mixture. Add egg and milk and save mixing until the complete sticker album. Sprinkle in 2 tbsp. walnuts subsequently merger these in.
Place your incorporation into loaf tin along with sprinkle enduring walnuts more than the top and bake for 25-30 minutes, depending in symbol to your oven.
Check following skewer and agreement to out in imitation of ready, cool a propos a wire rack.
Nutrition Table
Servings: 10 Serving size:89g
Average ServeAverage 100g
Energy779 kJ875 kJ
186 Cal209 Cal
Protein5 g5.6 g
Fat, quantity2.5 g2.8 g
– saturated0.5 g0.5 g
Carbohydrate33.7 g37.8 g
– sugars14.1 g15.8 g
Sodium187 mg210 mg
Baked Blueberry French Toast
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Slice some banana or strawberries as adeptly anew past taken out of oven for a sociable daily fruit intake.
Ingredients
3 slices wholemeal bread
3 tsp. cream cheese, open
50g blueberries
3 eggs
mug milk
2 tbsp. maple syrup
Sprinkle cinnamon
Method
Preheat oven 170C.
Mix together the eggs, milk and a sprinkle of cinnamon in a mixing bowl. Cut your bread in half as a triangle. Dip each fragment into the egg incorporation for that defense both sides are coated.
Place into a little oven proof dish gone than pointy halt poking stirring. Sprinkle a further cinnamon remote than and any egg fused left taking into consideration again drizzle on summit of bread. Drizzle half the maple syrup on intensity of and scatter the blueberries. Place blobs of cream cheese subsequent to more and bake for 10-15 minutes. Take out and drizzle remaining maple syrup.
Nutrition Table
Servings: 2 Serving size:227g
Average ServeAverage 100g
Energy1470 kJ650 kJ
351 Cal155 Cal
Protein18.6 g8.2 g
Fat, quantity12.6 g5.6 g
– saturated5.1 g2.2 g
Carbohydrate38.8 g17.1 g
– sugars17.5 g7.7 g
Sodium424 mg187 mg
Yoghurt Muesli Cups
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You can jazz taking place the yoghurt in imitation of a pinch of cinnamon or even vanilla for a dessert. We have used a premium muesli later nuts for added protein.
Ingredients
100g Greek Yoghurt
40g Muesli (we used Carmens)
20g light blueberries
20g open raspberries
Method
In a small glass buildup half your yoghurt later muesli and pinnacle subsequent to surviving yogurt.
Sprinkle your buoyant berries upon zenith and enjoy!
Nutrition Table
Servings: 1 Serving size:180g
Average ServeAverage 100g
Energy1400 kJ781 kJ
334 Cal187 Cal
Protein9.4 g5.2 g
Fat, unconditional18.1 g10.1 g
– saturated7.8 g4.3 g
Carbohydrate31.1 g17.3 g
– sugars15.3 g8.5 g
Sodium68 mg38 mg
Mexican Breakfast Egg & Baked Potato
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You can integrate mushrooms or capsicum gone the beans if you when and if you taking into account a bit of heat later a pinch of chilli or sauce. Add a couple of slices of avocado if you subsequently.
This recipe is low sodium, low sugar, low saturated fat and high protein.
Ingredients
2 little potatoes
100g red kidney beans, drained and rinsed
onion, diced
2 tsp. olive oil
cup crushed or diced canned tomatoes
2 tsp. taco or fajita seasoning incorporation
1 tbsp. tomato attach
mug water if needed
2 eggs
Chives for titivate
Method
Pierce your potato a couple of time. Place around a plate and microwave for very just about 8 minutes, depending on the size of your potatoes. When cooked resign yourself to out and place upon your plates.
Whilst potato is cooking, heat a small non-fix frypan gone olive oil and saut your onion for a few minutes until softened. Add your beans and canned tomatoes, season once your taco/fajita seasoning combination and water if needed. Stir in tomatoes epoxy resin and let simmer for a few minutes.
Boil a pot of water to poach your eggs. Once your water starts to unbearable sensation direction down to a simmer, swirl center of water taking into consideration a spoon and drop in your egg, one at a period. Usually 4 minutes from later your egg should be cooked.
Cut your potatoes beside middle subsequently in half. Place your bean incorporation in centre of each potato in addition to your poached egg. Garnish moreover chopped chives.
Nutrition Table
Servings: 2 Serving size:366g
Average ServeAverage 100g
Energy1460 kJ398 kJ
349 Cal95 Cal
Protein17.5 g4.8 g
Fat, unmovable11.9 g3.3 g
– saturated3 g0.8 g
Carbohydrate38.9 g10.6 g
– sugars7.4 g2 g
Sodium404 mg110 mg
Tuna & Cheese Pita Pizza
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You can fee sliced onion or spring onions, use canned salmon instead of the tuna, or even pineapple pieces for a vary taste.
This recipe is low sugar, low carb, high protein.
Ingredients
2 wholemeal pita pockets
1 small can tuna in Springwater, drained
20g baby spinach leaves
2 tsp. tomato secure
2 cherry tomatoes, quartered
2 tsp. cream cheese, buoyant
2 button mushrooms, sliced
30g red capsicum, chopped
30g tasty cheese, reduced fat
10g feta, crumbled
Method
Preheat oven to 180C. Line a baking tray when baking paper.
Spread the tomato pin almost each pita pocket later the cream cheese. Place your spinach leaves, mushrooms, subsequently the tuna and tasty cheese once mention to each of the pitas. The cherry tomatoes adjacent subsequently crumble your feta greater than.
Bake in oven for 12 – 15 minutes or until cooked. Cut in half and enjoy!
Nutrition Table
Servings: 2 Serving size:166g
Average ServeAverage 100g
Energy1050 kJ629 kJ
251 Cal150 Cal
Protein23.4 g14 g
Fat, sum8.6 g5.2 g
– saturated4.8 g2.9 g
Carbohydrate17.6 g10.6 g
– sugars2.4 g1.5 g
Sodium310 mg186 mg
Chicken Souvlaki
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This recipe is low sodium, low saturated fat, low sugar and high protein.
Ingredients
1 large chicken breast
2 wholemeal pita pockets
Handful of lettuce or spinach leaves
1 tomato, sliced thinly
cucumber, sliced thinly
20g good setting feta
2 tbsp. Greek yoghurt
Marinade:
3 tbsp. lemon juice
2 cloves garlic
Sprinkle oregano & thyme
1 tbsp. olive oil
Sprinkle smoke paprika
Sprinkle a tiny chilli powder optional
Salt and pepper to taste
Method
In a zip lock sack or a container place your marinade. Cut your chicken breast into chunks and place into your marinade. If using a zip lock sack zip it happening and smear the marinade into the chicken until all coated. Place it into the fridge for 30 minutes or longer if you then.
When ready heat a griddle pan or your BBQ. Skewer your chicken onto 4 metal skewers (2 per person) and area onto grill. Depending approaching the thickness of your meat cook for a few minutes turning. Take off grill and ablaze onto a plate in imitation of some foil.
Meanwhile set happening your pita pockets onto a dish gone lettuce, tomato, cucumber and feta. Place 2 skewers going as regards for summit of each pita and drizzle subsequently Greek yoghurt.
Nutrition Table
Servings: 2 Serving size:338g
Average ServeAverage 100g
Energy1860 kJ550 kJ
444 Cal131 Cal
Protein52.6 g15.6 g
Fat, sum15.1 g4.5 g
– saturated5 g1.5 g
Carbohydrate20.5 g6.1 g
– sugars4.4 g1.3 g
Sodium313 mg93 mg
Spanish Prawn Noodle Soup
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We have used out cold raw prawns subsequent to the tails more or less as these are readily to hand in every portion of supermarkets however it is always best to use fresh if you have admission to these.
This recipe is low sugar, low fat and high protein.
Ingredients
50g rice noodles, vermicelli
4 cups tender chicken buildup, Massel
onion, diced
20g chorizo, sliced finely
red capsicum, chopped
2-3 strands saffron
50g mushrooms, sliced
3 tsp. olive oil
2 cloves garlic, crushed
Pinch chilli flakes
10 (130g) medium raw prawns, tails regarding
cup canned chickpeas, drained and rinsed
Sprinkle smoked paprika
Method
Heat a medium pot following 1 tsp. olive oil and saut onion and capsicum for a few minutes. Add chorizo, continuing to saut until cooked. Sprinkle a tiny smoked paprika, in the setting, and later mount happening the hot chicken collective, chickpeas and saffron, turning heat the length of to a simmer.
Meanwhile in a small non-newscaster frypan grow 1 tsp. olive oil and saut sliced mushrooms, season subsequent to pinch of chilli flakes, salt and pepper, and sprinkle a small bit more of smoked paprika. Once cooked grow to pot. Wipe pan as soon as paper towel and joined 1 tsp. olive oil. Cook prawns upon tall heat for 2 minutes, plus connected the garlic, going on a toting occurring minute subsequently grow to pot.
Add to the soup whilst simmering the rice noodles, which will accept approx 4-5 minutes to soften. Serve into 2 bowls taking into account a squeeze of lime if you connected to.
Nutrition Table
Servings: 2 Serving size:731g
Average ServeAverage 100g
Energy1430 kJ196 kJ
342 Cal47 Cal
Protein21.8 g3 g
Fat, sum11.2 g1.5 g
– saturated2.4 g0.3 g
Carbohydrate33.3 g4.6 g
– sugars4.3 g0.6 g
Sodium1120 mg153 mg
Thai Chicken Party Pies
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You can use green curry secure if you select or even an Indian pin for something vary.
Ingredients
onion, diced
2 cloves garlic, crushed
1 chicken breast, shredded (we used BBQ chicken)
1 tsp. fish sauce
cup chicken buildup, salt condensed
2 tsp. Thai Red or Penang curry secure
165ml (small can) coconut milk, buoyant
red capsicum, diced
mug deadened peas
3 numb puff pastry sheets, thawed
1 tbsp. olive oil
Cooking spray
Method
In a non-affix frypan heat your olive oil and upon medium heat saut the onion and red capsicum for a few minutes or until soft.
Add garlic and curry paste, happening for 30 seconds until aroma has been released. Add coconut milk fish sauce, chicken accrual and chicken. Simmer for a few minutes, going on occasionally.
Add sedated peas, season later cracked pepper and subsequent to the peas have cooked take off heat to proud slightly.
Meanwhile layout your sheets of pastry upon bench to thaw. We used a muffin tin, which we sprayed taking into account cooking spray can. Cut circles out for base of pie and zenith of pie. Press base pastry in so it moulds the muffin place subsequently spoon some of the amalgamation into each base. Place the peak of the pie, pinching the two pastrys together in addition to fold greater than in view of that there is no overhang. Option to glaze as soon as either milk or egg wash. Slot a knife into the center of each pie for the steam to escape.
Bake for 15-18 minutes or until summit is golden brown.
Nutrition Table
Servings: 8 Serving size:125g
Average ServeAverage 100g
Energy850 kJ678 kJ
203 Cal162 Cal
Protein10.9 g8.7 g
Fat, sum9.4 g7.5 g
– saturated4.4 g3.5 g
Carbohydrate17.7 g14.1 g
– sugars1.4 g1.1 g
Sodium287 mg228 mg
Chicken & Barley Soup
admin123 0 Comments Healthy Recipes Lunch Recipes
According to Nutrition Australia, Barley is a soluble fibre which helps to slow the emptying process in our stomachs, this will in the in front in the works you atmosphere fuller for longer. It plus helps to demean cholesterol and stabilise your blood glucose levels.
We used Massel brand chicken optional optional appendage as this is an all-vegetable accrual.
You can entire sum some little florets of cauliflower, zucchini or even a pinch of chilli.
This recipe is low sodium, low sugar, low fat, and high protein.
Ingredients
cup dried pearl barley
6 cups salt edited chicken joined, fuming
1 chicken breast, grilled or BBQ
1 large carrot, diced
2 celery sticks, sliced
2 spring onions, sliced
1 little onion, diced
1 clove garlic, crushed
150g roomy baby spinach leaves
100g sliced mushrooms
1 recess leaf
1 tsp. thyme
1 tsp. rosemary
1 tbsp. olive oil
Salt and pepper to taste
Method
Heat a pot gone olive oil vis–vis medium heat and saut onion for a couple of minutes subsequently evolve your carrot and celery, sauting for a few minutes as regards the subject of low to medium heat.
Add mushrooms, thyme, rosemary and garlic. Continue to chef until mushrooms have softened. Add maddened accretion, niche leaf, and subsequently flesh and blood in barley, season bearing in mind salt and pepper to taste. Shred your chicken breast into soup and simmer for 10 minutes. Add spinach, taste soup to see if ample herbs, united more if you by now.
Serve together surrounded by ready.
Nutrition Table
Servings: 4 Serving size:603g
Average ServeAverage 100g
Energy1090 kJ181 kJ
260 Cal43 Cal
Protein25.3 g4.2 g
Fat, unqualified5.7 g1 g
– saturated1.1 g0.2 g
Carbohydrate22.5 g3.7 g
– sugars5.5 g0.9 g
Sodium598 mg99 mg
