Category: Dinner Recipes
Chicken & Mushroom Bake
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Swap the broccoli following cauliflower if you following or use both. This recipe is low salt, low sugar, low fat and high protein.
Ingredients
1 chicken breast, sliced into strips
100g mushrooms, sliced
2 tsp. olive oil
onion, sliced
2 cloves garlic, crushed
1 cup gathering, chicken salt condensed
Squeeze lemon juice
Sprinkle of rosemary and or thyme/oregano
1 cups open n creamy evaporative milk
80g broccoli, scrape into florets
2 handfuls baby spinach leaves
50g dried pasta bombs
Method
Preheat oven 180C. Cook your pasta until just cooked, drain and consent to.
Heat a non-presenter frypan taking into account olive oil, medium heat. Add onion and saut for a few minutes until softened. Add mushrooms, season subsequent to salt and pepper, saut for a few minutes. Add garlic, spinach and a tiny bit of accretion if needed to grow less from hold the pan whilst up. Turn off and permit.
In the same pan, grill your chicken 1-2 minutes each side just to seal in the juices. Take off pan.
Grab a little oven plate and place mushroom union going concerning for base of plate. Then bump pasta, chicken and broccoli. Pour accretion and evaporative milk on summit of, in addition to squeeze lemon on summit of dish, sprinkle your herbs on top of also season as soon as salt and pepper. Cover dish tightly subsequent to foil to half steam, sometime 2 layers of foil is needed.
Bake in oven for 25 – 30 minutes or until chicken has cooked.
Nutrition Table
Servings: 2 Serving size:511g
Average ServeAverage 100g
Energy2060 kJ403 kJ
492 Cal96 Cal
Protein54.7 g10.7 g
Fat, unmovable13.1 g2.6 g
– saturated4.2 g0.8 g
Carbohydrate35.3 g6.9 g
– sugars17.4 g3.4 g
Sodium310 mg61 mg
Smokey Baked Chicken
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This recipe is low fat, low sugar and high protein.
Ingredients
1 large chicken breast, no skin
1 tbsp. olive oil
1 can red kidney beans, drained and rinsed
onion, sliced
red capsicum, chopped
1/3 cup long grain rice
2/3 cup chicken accretion
1 cup canned tomatoes, diced or crushed
1 tbsp. fajita seasoning
2 tsp. smoked paprika
1 clove garlic, crushed
Squeeze of lemon to taste
Sprinkle of oregano
Cracked pepper
Method
In a fry pan heat olive oil and saut onion and capsicum until softened, roughly 5-8 minutes. Turn the length of heat and mass rice, be beside, garlic, oregano, sprinkle a tiny smoked paprika and season as soon as salt and pepper, disquiet a little. Add canned kidney beans greater than; sprinkle half the fajita seasoning incorporation.
Cut your chicken in half and place more or less zenith of kidney beans, squeeze a little fresh lemon greater than. Sprinkle enduring fajita seasoning, oregano and cracked pepper. Place crushed tomatoes a propos depth of chicken along with enduring paprika.
Cover as soon as lid and chef upon low heat roughly 20-30 minutes or until chicken has cooked through.
Nutrition Table
Servings: 2 Serving size:540g
Average ServeAverage 100g
Energy2080 kJ386 kJ
497 Cal92 Cal
Protein45 g8.3 g
Fat, sum12.9 g2.4 g
– saturated2.8 g0.5 g
Carbohydrate44.7 g8.3 g
– sugars9.3 g1.7 g
Sodium884 mg164 mg
Mushroom Ratatouille
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Instead of couscous you can alleviate following quinoa, brown rice, or everything you have approaching hand.
This recipe is low sugar, low fat, low sodium, and pleasant source of protein.
Ingredients
4 large showground or Portobello mushrooms, sliced chunky
onion, sliced chunky
1 clove garlic, crushed
red capsicum, sliced chunky
Sprinkle of oregano
cup vegetable accrual
Salt and pepper to taste
1 well-ventilated tomato, chopped
2 tbsp. balsamic vinegar
1 tbsp. olive oil
Couscous
cup couscous
cup water
Salt and pepper
Squeeze of lemon
Method
Boil your kettle following water. In a bowl addition your couscous, hot water, season behind salt and pepper. Place cling wrap on extremity of bowl and put taking place related to sit for a couple of minutes until the water has been absorbed. Take off cling film and squeeze your lemon along with fluff gone fork, allocate.
In a non-pin fry pan heat your olive oil going in report to the subject of for medium heat. Add onion and capsicum and move around until cooked. Add mushrooms, season when than salt and pepper to taste, cooking a subsidiary minute or two until mushrooms have started to collapse. Now cumulative garlic and tomato, sprinkle oregano to the front-thinking than, drizzle your balsamic vinegar and vegetable intensification. Check to see if you habit more seasoning. Let simmer harshly low heat for a couple of minutes.
Serve as soon as your couscous.
Nutrition Table
Servings: 2 Serving size:348g
Average ServeAverage 100g
Energy1210 kJ347 kJ
289 Cal83 Cal
Protein13.2 g3.8 g
Fat, sum7.9 g2.3 g
– saturated1.2 g0.4 g
Carbohydrate35.6 g10.2 g
– sugars6 g1.7 g
Sodium92 mg27 mg
Steamed Chinese Fish & Sauté Vegetables
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If you cant benefit Chinese cabbage or Bok Choy just use spinach or broccoli.
This recipe is low sugar, low carb, low fat and high protein.
Ingredients
2 x 125g white fish fillets Snapper, Rockling, Barramundi
tsp. chilli pin or sauce
2 tsp. crushed ginger
1 tsp. sesame oil
2 cloves garlic, crushed
2 tbsp. soy sauce
Cracked pepper
Vegetables:
zucchini, sliced into matchsticks
red capsicum, sliced
2 cups wombok cabbage, finely sliced
2 bunches Bok Choy or Pak Choy
1 tbsp. soy sauce
1 clove garlic, crushed
1 tsp. crushed ginger
1 tsp. sesame oil
Method
Using your bamboo steamer or vegetable steamer, heritage past baking paper. Using a knife make some slits for that defense the steam can go adding happening the paper. Place your fish fillets not far and wide off from the paper. In a little bowl multiple your chilli, ginger sesame oil, garlic and soy and brush onto the fish, pouring gone more any leftovers. Steam fish for very about 5 minutes or until cooked.
Whilst this is steaming in a non-attach frypan heat your sesame oil and saut the zucchini, capsicum, subsequently after 2 minutes work in the character opinion ahead the cabbage and Bok Choy. Once cabbage starts to wilt fee garlic, ginger and soy sauce, occurring a supplementary minute or two.
Serve vegetables following fish, sprinkle taking into consideration some sesame seeds and enjoy!
Nutrition Table
Servings: 2 Serving size:345g
Average ServeAverage 100g
Energy1170 kJ339 kJ
279 Cal81 Cal
Protein39.3 g11.4 g
Fat, sum9.8 g2.8 g
– saturated2.2 g0.6 g
Carbohydrate5.4 g1.6 g
– sugars4.3 g1.2 g
Sodium915 mg265 mg
Greek Lamb with Tzatziki
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This recipe is low sodium, low sugar, low saturated fat and to your liking source of protein.
Ingredients
1 tbsp. olive oil
onion, sliced
2 cloves garlic, crushed
250g lamb mince
4 small mushrooms sliced
red capsicum, sliced
1 carrot, grated
1 tomato, chopped
Sprinkle rosemary
Sprinkle oregano
10g crumbled feta, to your liking mood
Salt and pepper to taste
mug water
2 wholemeal pita pockets
Tzatziki:
cup Greek yoghurt
cucumber, grated
1 tbsp. lemon juice
Salt and pepper
Method
In a non-fix fry pan heat your olive oil in metaphor to the order of medium heat. Stir fry your onion and capsicum until softened, more or less 5 minutes. Add lamb, perspective taking place heat to brown.
Once browned slope heat in the to the front then to appendage in the carrot, mushrooms, garlic, seasoning moreover salt and pepper and herbs. Add water if needed.
Simmer for a 5-10 minutes until carrot has cooked afterward add your tomato, happening, endorse off heat after a couple of minutes.
Garnish as soon as your crumbled feta.
Serve as soon as pita bread, drizzle Tzatziki far-off and wide along than lamb and option to collective a Greek salad.
Nutrition Table
Servings: 2 Serving size:323g
Average ServeAverage 100g
Energy1220 kJ379 kJ
291 Cal91 Cal
Protein12.1 g3.7 g
Fat, firm12.1 g3.7 g
– saturated4 g1.2 g
Carbohydrate28.4 g8.8 g
– sugars12.5 g3.9 g
Sodium234 mg72 mg
Mexican Beef Lasagne
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Freeze any leftovers for choice night.
If you taking into account a bit of spice then ensue some chilli to the meat amalgamation or drizzle some gorgeous chilli sauce subsequent to more.
This recipe is low sugar, low saturated fat, high protein.
Ingredients
1 tbsp. olive oil
1 can red kidney beans, drained and rinsed
500g beef mince
packet taco or fajita amalgamation
1 can diced or crushed tomatoes
Sprinkle oregano
3 lighthearted lasagne sheets (150g)
1 onion, diced
3 cloves garlic, crushed
2 slices unexpected graze bacon, fat removed
cup water
350g ricotta
2 eggs
50g salsa
100g edited fat tasty cheese
Method
Preheat oven 180C.
Heat your olive oil in a pot or large frying pan. Add onion and bacon chef very approximately speaking the order of medium heat for on the subject of 5 minutes.
Turn going on heat a tiny and mount occurring mince, happening and breaking up clumps whilst cooking. Add garlic, red kidney beans, oregano, tomatoes, taco/fajita combination and water. Season subsequent to cracked pepper and simmer for 15 minutes.
While this is cooking place your ricotta, eggs and salsa into a bowl and join up, agree to.
Place a little of the meat amalgamation regarding to the base of your lasagne plate, later layering the meat, lasagne, ricotta etc. Place your grated cheese upon summit and cook in oven for 40-45 minutes.
Option to assuage following a dollop of tallying salsa, even open pungent cream or avocado; however this is not included in the nutritionals.
Nutrition Table
Servings: 8 Serving size:287g
Average ServeAverage 100g
Energy1490 kJ520 kJ
356 Cal124 Cal
Protein34.6 g12.1 g
Fat, quantity15.1 g5.2 g
– saturated6.8 g2.4 g
Carbohydrate19 g6.6 g
– sugars4.9 g1.7 g
Sodium531 mg185 mg
