Category: Healthy Recipes
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
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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
Chicken & Quinoa Wrap
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This recipe is low sodium, low sugar, low fat and high protein.
Ingredients
1 wholemeal pocket wrap
chicken breast, scratch into strips
mug quinoa, dried
cup water
tsp. paprika
tsp. smoked paprika
tsp. season every one of
tsp. cracked pepper
1 tsp. olive oil
4 cherry tomatoes, halved
little cumber, diced
4 green beans, halved
1 spring onion, sliced
large lemon juiced
large tawny, juiced
tbsp. honey
Method
Place your quinoa and water into a pot, bring to swelling and simmer for 10 minutes. You can use a microwave if you considering, chef as per instructions concerning packet. Take off heat, fluff by now fork and place into a large mixing bowl.
Include in the mixing bowl tomatoes, spring onion, cucumber and union.
Heat a pot of water to blanch your beans. Simmer for 2 minutes later area into cool water for 1 minute and drain upon a paper towel, later area into the mixing bowl.
Place your paprika, season each and every one single one, pepper, into a bowl and join up. Cut your chicken into strips and area into your bowl and incorporation taking into account seasoning until all the chicken has been coated. Drizzle in the set against ahead than the olive oil and merger.
Heat a non-secure griddle pan and chef chicken.
In a small bowl union your light lemon and ocher juice, heat the honey in microwave for 20 seconds and incorporation back the juices. Mix in behind the salad/quinoa. Place into your wraps and join together dollop of Greek yoghurt.
Nutrition Table
Servings: 1 Serving size:303g
Average ServeAverage 100g
Energy1480 kJ488 kJ
353 Cal117 Cal
Protein27.7 g9.2 g
Fat, quantity8.3 g2.7 g
– saturated3 g1 g
Carbohydrate38.1 g12.6 g
– sugars10.6 g3.5 g
Sodium240 mg79 mg
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
