Serves 8
Approx 500cals per serve
Total Time 3.5hrs
1kg Beef Stew Meat cut into pieces
2 Tbsp Salt
1 Tbsp freshly ground pepper
3 Tbsp Olive Oil
2 medium Onions
7 cloves Garlic
2 Tbsp Balsamic Vinegar
1.5 Tbsp Tomato Paste
1/4 cup Flour
2 cups dry Red Wine
2 cups Beef Broth
2 cups Water
1 Bay Leaf
1/2 tsp dried Thyme
4 large Carrots
1kg baby Potatoes
Instructions:
Preheat oven to 160deg C
Pat beef dry and season with salt and pepper.
Heat up heavy pot, heat olive oil and brown meat for about 5-8minutes.
Transfer meat to large plate.
Add onions, garlic, balsamic vinegar. Cook, stirring with a wooden spoon to scrape brown bits off the bottom, about 5mins. Add tomato paste and cook a little longer. Add beef back in, sprinkle with flour and stir until flour is dissolved. Add wine, broth and water, bay leaf and thyme. Stir to loosen any brown bits off bottom of pot and bring to boil.
Cover with a lid and transfer to preheated oven, braise for 2hours.
Remove pot from oven and add carrots and potatoes. Cover and place back in oven for a further hour.
This tastes best the following day! Garnish with fresh parsley if desired.
Enjoy!
Serves: Makes: 16
Calories: 109 per serve
Falafels
400g can Four Bean Mix in Springwater, drained
400g can Chickpeas in Springwater, drained
½ red onion, peeled and finely diced
2 Tbsp roughly chopped parsley
1 tsp ground cumin
½ lemon, juiced
2 Tbsp olive oil
2 Tbsp wholemeal flour
½ tsp baking powder
1 small carrot, grated
Salt and pepper
Garlic Yoghurt
4 cloves garlic
125g Greek yoghurt
Salt to taste
Salad
Handful parsley, mint and coriander
Red onions, finely sliced
Mung beans
Lemon
Serves: 4
Calories: 280 per serve
Sushi looks hard to make but it’s really easy and the kids will love putting them together and rolling them up. A bamboo mat is cheap and available in the Asian section of the supermarket or at an Asian supermarket. So give it a go!
1 cup (200g) brown short-grain rice
2 cups (500ml) water
1 tablespoon rice vinegar
3 sheets toasted nori (yaki-nori)
1 (130g) Lebanese cucumber, seeded, cut into matchsticks
20g snow pea sprouts, trimmed
2 tablespoons Japanese soy sauce
sushi vinegar
2 tablespoons rice vinegar
2 teaspoons white sugar
¼ teaspoon fine salt
chicken teriyaki
120g chicken breast fillet, sliced thinly
2 tablespoons teriyaki sauce
1 clove garlic, crushed
cooking oil spray
Wash rice several times in a large bowl with cold water until water is almost clear. Drain rice in strainer for at least 30 minutes.
Sushi vinegar
Combine all ingredients in a small jug.
Chicken teriyaki
Combine chicken, sauce and garlic in small bowl. Heat a small frying pan over high heat. Spray with cooking oil spray for 1 second. Cook chicken, stirring, until just cooked through. Cool.
Place rice and the measured water in a medium saucepan, cover tightly; bring to the boil. Reduce heat; simmer, covered, for about 30 minutes or until the water is absorbed. Remove from heat; stand, covered, for 10 minutes.
Spread rice into a large, non-metallic, flat-bottomed bowl (a wooden bowl is good for this). Using a plastic spatula, repeatedly slice through rice at an angle to separate grains, gradually pouring in Sushi Vinegar at the same time.
Continue to slice the rice mixture with one hand; fan the rice with the other hand for about 5 minutes or until it is almost cool. Cover rice with damp cloth to stop it drying out while making sushi.
Add rice vinegar to a medium bowl of cold water. Place one nori sheet, shiny side down, lengthways across bamboo mat about 2cm from edge of mat closest to you. Dip fingers of one hand into bowl of vinegared water, shake off excess; pick up a third of the rice, place across centre of nori sheet.
Wet fingers again, then gently rake rice evenly over nori, leaving a 2cm strip on the far side of the nori uncovered. Build up rice in front of uncovered strip to form a mound, to keep filling in place.
Place a third of the cucumber, sprouts and chicken in a row across centre of rice, making sure the filling extends to both ends of the rice.
Starting with edge closest to you, pick up mat using thumb and index fingers of both hands; use remaining fingers to hold filling in place as you roll mat away from you. Roll forward, pressing gently but tightly, wrapping nori around rice and filling.
Working quickly, repeat process to make a total of three rolls. Cut each roll into four pieces. Serve with soy sauce and wasabi, if desired.
Serves: 4
Calories: 339 per serve
Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.
Add the broccoli, spring greens, peas and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.
Serves 4
Calories: 583 cal per serve for Tacos
Calories: 300 cal per serve for Taco salad
1 tablespoon olive oil
1 medium red onion, finely chopped
2 garlic cloves, crushed
250g chicken mince
410g can chopped tomatoes with roasted capsicum
125g can kidney beans, drained, rinsed
125g can corn kernels, drained, rinsed
1 teaspoon Mexican chilli powder
1 teaspoon caster sugar
12 taco shells
1 cup shredded iceberg lettuce
1 carrot, peeled, grated
2 small tomatoes, finely chopped
1/2 cup low-fat grated tasty cheese
Serves 4
Calories: 124 per serve
1 tsp sesame oil
Serves 4
Calories 151 per serve
750g Potatoes – Desiree, Agria, a type of potato that is floury is best
Spray Oil – like Olive oil
Serves: 4
Calories: 389 per serve
100g dried macaroni elbows (you can substitute with spirals or penne, which are short pasta tubes)
400g of Cauliflower
75g bacon, fat and rind removed
1 tablespoon oil
1 1/2 tablespoons butter
3 tablespoons plain flour
700ml reduced-fat milk
100g grated edam cheese, plus a little extra for sprinkling
1 tablespoon grated parmesan cheese (don’t worry – it can be left out)
salt and pepper
Serves: 4
Calories: 376 calories per serve
250g dried spaghetti
100g lean bacon, sliced
1 clove garlic, crushed
1/2 cup low-fat evaporated milk
2 medium zucchini, sliced
1 medium carrot, sliced
1 egg
1/4 cup parmesan cheese, grated
pinch ground pepper
Notes:
This recipe does not hold well. For large quantities we suggest preparing this in batches and serving as soon as possible.
Serves: 4
Calories per serve: 336
Lime wedges, to serve
Serves 1
Calories per serve 302cal with Ham 325cal
200g Kumara
30g Edam Cheese
50g Fresh or Canned Pineapple
25g Ham, slices (optional)
Serve with a side of salad or veges.
Serves 4
Calories per serve 399
oil spray
1 red onion, finely diced
1 large carrot, finely diced
2 cloves garlic, crushed
500g lean lamb mince
2 tablespoons no-added-salt tomato paste
400g can no-added-salt chopped tomatoes
2 medium eggplants, trimmed, cut in 1/2cm-thick slices
1 cup reduced-fat Greek yoghurt
1 egg
1/3 cup crumbled reduced-fat feta
4 cups steamed vegetables, to serve
Veggie option make the same but replace the lamb with cooked veges, roasted will go really well.
Serves 8
Calories per serve 277
1 tsp Olive Oil
170g Fusilli or Macaroni Pasta
1 Leek or 1 Bunch Spring Onions, chopped
170g Frozen or Canned Sweetcorn
170g Frozen or canned Peas
1 Red Pepper, deseeded and chopped
4 large Eggs
300ml Trim milk
1 Tbsp Fresh Thyme leaves (can use dried)
100g Edam Cheese
4 Tbsp Parmesan Cheese, grated
Serves 4
Calories per serve 251cal
1 Tbsp Oil
1 Red Onion, chopped
2 Garlic cloves, chopped
1 tsp Paprika
1 Green capsicum/pepper chopped
400g Mushrooms
1 Tbsp Red wine vinegar
300ml Beef Stock
400g lean rump steak, sliced and fat removed
300ml Natural yoghurt
Serve with rice, make according to packet instructions. A 1 cup serve will keep you within your calorie allowance.
Veggie option mushroom stroganoff with rice. Double the amount of mushrooms.
Tip: Leave the yoghurt out while cooking to get to room temperature and let the beef and mushrooms cool before you add the yoghurt. This will help it not to curdle or split.
Serves 1
Calories per serve: 366cal with mayo 479cal
1 cup of cooked rice, or Quick Cups Rice
50g Smoked salmon slices
1 cup of cooked Veges (frozen or fresh, broccoli goes really well)
1 Tbsp Soy sauce
1 Tsp Japanese mayo, spicy wasabi (optional)
Put all ingredients in a bowl and serve.
Serves 4
Calories per serve 327cal
2 tablespoons sweet chilli sauce
1 teaspoon ground ginger
1 tablespoon soy sauce
1 tablespoon lemon juice
500g boneless chicken breast, cut into strips
splash of oil
1 onion, finely chopped
2 carrots, peeled and sliced into batons
1 head broccoli, cut into florets
3 tablespoons peanut butter
1 can lite evaporated milk, coconut flavour
Serve with rice, make according to packet instructions. ½ cup serves will keep you within your calorie allowance. Cook an extra cup for your lunch tomorrow.
Veggie option Satay Vegetables with Rice
Serves 1
Calories per serve: 286cal with pine nuts 343cal
1 cup of couscous
1 Spring onion, sliced
½ red pepper, sliced
¼ cucumber, sliced
25g Feta, crumbled
1/2 tsp Ground Cumin
1 Tbsp Lemon Juice or Juice of 1/2 Fresh Lemon Juice and zest (recommend)
1 Tbsp toasted pine nuts (optional)
Mix all the ingredients together and serve.
Serves 4
Calories per serve 246cal
2 tbsp olive oil
2 Onion, chopped
½ tsp each ground cinnamon, coriander and cumin
2 large courgette
2 chopped tomato
400g can chickpea, rinsed and drained
4 tbsp raisin
425ml vegetable stock
300g frozen pea
chopped coriander, to serve
Serve with couscous (1/2cup 95cal), make according to instructions but instead of using water, use vegetable stock to add flavor, make an extra 1 cup of couscous to have with your lunch the next day.
Serves 4
Calories 280 per serve
For the spice mix
For the dipping sauce
1 tbsp fish sauce
Combine the spice mix with the cornflour. Heat 7.5cm of oil in a large wok or deep heavy-based saucepan. You can test the temperature by frying a small piece of bread – it should sizzle instantly and take 20 secs to turn golden. Toss the prawns with the spice mix, shake off the excess and deep-fry, in batches, for 1-2 mins or until crisp at the edges and starting to curl. Remove with a slotted spoon, drain on a baking tray lined with kitchen paper and keep warm while you cook the remaining prawns. Scatter over the pea shoots or salad leaves, if you like, and serve with the dipping sauce.
Serves 1
Calories 271 per serve
Serves: 8
Calories: 260 per serve
250 grams Vermicelli
2 large Red Peppers or Carrots, finely chopped
2 cups Broccoli cut into bite sized pieces
1 cup Beans, sliced
450g Chicken mince
1 tbsp Vegetable oil
5 cloves Garlic, peeled and crushed
2 – 3 tsps Fresh ginger, finely chopped
1/2 cup Soy sauce, (low-salt)
1 1/2 cups Water
Place the vermicelli in a large bowl and cover with hot water. Soak for 20-30 minutes or until expanded.
Lightly steam or half-cook the carrots, cauliflower and celery. Drain and set aside.
Remove the skin from the chicken. Cut the flesh from the bones and cut into small pieces.
Heat the oil in a large saucepan. Add the garlic and ginger and cook on high for 2-3 minutes. Add the chicken and stir-fry for 4-5 minutes or until the chicken in white and cooked through.
Drain any remaining water from the vermicelli and cut into short lengths. Add to the chicken together with the soy sauce and water and bring to the boil. Add the vegetables and simmer for a further 5 minutes. (More water can be added if the mixture is too thick)
I suggest dividing the spaghetti and meatballs into 5 portions; have one for dinner and one for lunch the next day. You have it with a side salad and cook pasta or mashed kumara/potatoes for the rest of the family.
Serves: 5
Calories: 309 per serve for meatballs and tomato sauce only
Meatballs
500g-600g Quality Mark beef mince
1/2 cup breadcrumbs (or use 3/4 cup fresh, made in a food processor)
1 medium onion, finely chopped
3 cloves garlic, crushed
1 free-range egg, lightly beaten
2 tablespoons parsley, finely chopped
1 tablespoon fresh thyme leaves, finely chopped
2 tablespoons tomato paste
1 tablespoon extra virgin olive oil
Generous pinch of salt and a good crack of black pepper
Sauce
3/4 cup red wine (or use stock – but I recommend wine for flavour)
1 1/2 cups beef stock
1/2 cup tomato paste
400g can chopped tomatoes in juice
1 tablespoon dried oregano
1 tablespoon balsamic vinegar
2 teaspoons brown sugar
Handful halved ripe cherry tomatoes (optional)
To serve
Cooked spaghetti (or your favourite shape pasta, or mash)
Fresh basil leaves, torn
Freshly grated Parmesan cheese
Add the mince to a large bowl with the breadcrumbs, onion, garlic, egg, herbs, tomato paste, olive oil and season. Mix gently to combine using clean hands.
Shape the mixture into balls slightly bigger than a golf ball.
Cover and refrigerate for 20 minutes to set.
Heat a little oil over a medium-high heat in a large frying pan and brown the meatballs all over (do this in batches).
Once browned, remove carefully with tongs and set aside on a plate.
Drain any oil from the pan and return it over a high heat.
Add the wine (or stock) and let it bubble for 30 seconds, scraping the pan with a wooden spoon to incorporate all those crunchy caramelised meat juices from the meatballs.
Add the stock, tomato paste, tomatoes, oregano, balsamic vinegar and sugar. Stir.
Add the meatballs back to the pan and simmer uncovered for 15-20 minutes, or until the sauce has thickened to a thick pasta sauce consistency (it might take longer or less time).
Turn the meatballs over once or twice.
Add the cherry tomatoes (if using) and simmer another minute or so.
Season with salt and pepper, until it tastes right to you.
Serves: 4
Calories per serve: 356
1 bunch coriander
1 teaspoon vegetable oil
1 onion, finely chopped
2 tablespoons Thai red curry paste
600g pumpkin, peeled, cut in 3cm pieces
700g potatoes, peeled, cut in 3cm pieces
1 1/2 cups water
1 large lime, juice
2 teaspoons brown sugar
1 teaspoon fish sauce
165ml can light coconut milk (we used Trident)
1/2 cup frozen peas
2 cups cooked jasmine rice
Serves: 8
Calories: 389 per serve
600 g Potatoes (Maris Pipers preferred)
600 g sweet potatoes
sea salt
freshly ground black pepper
40 g butter
1 onion
2 carrots
3 cloves of garlic
2 sticks of celery
1 tablespoon coriander seeds
olive oil
½ a small bunch of thyme
350 g chestnut mushrooms
12 sun-dried tomatoes
2 tablespoons balsamic vinegar
vegan red wine
100 ml organic vegetable stock
1 x 400 g tin of lentils
1 x 400 g tin of chickpeas
5 sprigs of fresh flat-leaf parsley
2 sprigs of fresh rosemary
zest of 1 lemon
30 g fresh breadcrumbs
Serves 4
Calories per serve: 130
2 cans kidney beans, drained & rinsed
2 cans tomatoes
1 tbsp oil
2 onions, chopped
4 cloves garlic, chopped
2 tsp cumin
1 tsp dried coriander
1/2 tsp chilli powder – optional and adjust to your preference
1 tsp smoked paprika
1 tbsp oregano
1 tsp sugar
1 tsp salt
1/4 cup coriander leaves, chopped – to garnish
To serve top with fresh coriander! Yummy!
Serves: 4
Calories per serve: 285
1 tbsp olive oil
1 onion, chopped
1 red pepper, deseeded and finely chopped
1 garlic clove, crushed
400g can chopped tomatoes
500g pack gnocchi
handful basil leaves, torn
half a 125g ball mozzarella, torn into chunks
Tip #1: You can freeze the bake for up to a month – just defrost and bake in a medium oven for 2030 mins until piping hot.
Tip #2: You can use Parmesan cheese instead, the stronger flavour means you don’t have to use as much.
Broccoli Sauce
This flavourful sauce can be used in place of cheese, butter and/or sour cream as a creamy topping on your baked potato. This is also great on steamed vegetables such as broccoli, greens and cauliflower.
1 large Yukon gold potato (1012 oz.), peeled and diced
1 small head broccoli (68 oz.), cut into florets
1 medium carrot, sliced
1 tsp granulated onion
1 tsp granulated garlic
(Makes about 2 cups.)
Serves: 12
Calories per serve: 61
500g (17 1/2 oz) zucchini (summer squash/ courgette)
1 cup (150g / 5 1/4 oz) green peas
1 bunch parsley chopped (60g/ 2 oz)
1 bunch mint chopped (20g / 3/4 oz)
4 spring onions, sliced
good pinch sea salt
generous grind of black pepper
zest from 1 lemon
3 eggs
½ cup (50g/ 1 3/4 oz) almond meal (see notes on alternatives)
Chefs Note: Almond meal alternatives:
Serves: 4
Calories per serve: 194
For the kebabs
2 medium courgettes 1 large red onion
250g low fat halloumi cheese, cut into 16 chunks
16 cherry tomatoes
For the lemon baste
1 tbsp olive oil
2 tbsp lemon juice
2 tsp fresh thyme leaves (preferably lemon thyme)
1 tsp Dijon mustard pitta bread, to serve
Serves 2
Calories per serve: 450cal approx
Time to make 30 min
Teriyaki Salmon
Calories per serve: 210cals
INGREDIENTS
DIRECTIONS
Japanese Coleslaw Dressing
Calories per serve 39cal
INGREDIENTS
DIRECTIONS
Japanese Coleslaw
INGREDIENTS
DIRECTIONS
Brown Rice Sushi
Calories per serve: 108
INGREDIENTS
DIRECTIONS
*Cook extra brown rice for tomorrow night fried rice dinner.
For 2 people serves cook 2 cups of uncooked (makes 4 cooked)
For 4 people serves cook 4 cups of uncooked (makes 8 cooked)
NOTE: To put your dish together; 1 serve is 1 salmon fillet, 1 cup of coleslaw, 1/2 cup brown rice.
Serves 3
Calories per serve: 450cals approx
Time to make: 30 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve: 430cal
Time to make 30 mins
INGREDIENTS
DIRECTIONS
Serves: 1
Calories per serve: 350
Time to make 10 mins
INGREDIENTS
DIRECTIONS
Have with a snack like a piece of fruit, smoothie or tin tuna to increase your calories approx. 100cal
Serves: 3
Calories per serve: 440 cal
Time to make 30 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve 440
Time to make 20mins
INGREDIENTS
DIRECTIONS
Serves 6
Calories per serve: 343cal
Time to make: 1 hour 10 minutes
INGREDIENTS
DIRECTIONS
NOTE Has been left as a 6 serve pie as it’s great to put single serves in the freezer.
Serves 3
Calories per serve: 421cals
Time to make: 20 mins
INGREDIENTS
DIRECTIONS
NOTE: Divide a 400g pack into 4. You can freeze what you don’t use. Or chop into ribbons and use as Fettuccini.
Makes 4 Pizzas
Calories per pizza: 345cal
Time to make 20 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories: 330 cals per serve
Prep time: 5 mins
Salad
INGREDIENTS
DIRECTIONS
Balsamic Dressing
Makes approximately 10 Tbsp serves
Calories: 37cals per Tbsp serve
INGREDIENTS
DIRECTIONS
NOTE: You can make the dressing in bulk it will keep in fridge for a few weeks.
Have with a snack like a piece of fruit, smoothie or tin tuna to increase your calories approx. 100cal
Honey Mustard Chicken
Serves 3
Calories per serve 276cal
Prep time: 5 mins Time to make: 20-40 mins
INGREDIENTS
Marinade
DIRECTIONS
Baked Potato
Serves 3
Calories per serve 154cal
Prep time 2 minutes Cook time 15-40mins
INGREDIENTS
DIRECTIONS
NOTE: You can start off the baking process by par cooking in the microwave for 1-2 minutes which will decrease the cook time a lot.
Steamed Green Beans
Serves 3
Calories per serve 22cal
INGREDIENTS
DIRECTIONS
Coconut Cashew Curry
Serves 2
Calories per serve 316
Time to make 30 mins
INGREDIENTS
4 cups (400g) of chopped vegetables (can substitute frozen)
Serves 2
Calories per serve: 70cal
DIRECTIONS
Wild Rice or rice of your choice
Calories per serve 1 cup cooked 166 Wild/218 Brown
INGREDIENTS
DIRECTIONS
Tonight: 2 x 1 cup serves
Tomorrow lunch: 1 cup serve
Tomorrow dinner 2 x 1 cup serves
Serves 1
Calories per serve 440
INGREDIENTS
DIRECTIONS
Mexican Veggie Mix
Serves 2
Calories per serve 155
INGREDIENTS
DIRECTIONS
Chunky Guacamole
Serves 2
Calories per serve 103
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve 464
Time to make 15 min
INGREDIENTS
4 cups (400g) of chopped vegetables (can substitute frozen)
Serves 2
Calories per serve: 60cal
DIRECTIONS
Slow cooked Lamb Shanks
Serves 3
Calories per serve 194
Prep time: 10 minutes
Time to cook: 4-7 hours + 10 mins for gravy
INGREDIENTS
DIRECTIONS
White Bean Mash
Serves 3
Calories per serve: 155
Time to cook 15mins
INGREDIENTS
DIRECTIONS
1 1/2 cups (160g) frozen peas (can use fresh veggies)
Serves 3
Calories per serve: 53cal
Serves 4
Calories per serve: 310cal
Time to make: 45 mins
Tomato Sauce with White Beans
Serves 4
Calories per serve: 105 cal
INGREDIENTS
DIRECTIONS
Broccoli Balls
Serves 6 (makes 12)
Calories per serve 210
INGREDIENTS
DIRECTIONS
NOTE: Freeze the remaining 4 balls for snacks or lunches. With the meal 2 serves left 1 for lunch tomorrow and 1 serve for the freezer.
Serves 2
Calories per serve 350
Time to make 30 mins
INGREDIENTS
DIRECTIONS
Serves 3
Calories per serve: 335cal
Time to make: 20 mins
Satay Vegetables
Serves 4
Calories per serve: 227 cal
Time to make: 20 mins
INGREDIENTS
DIRECTIONS
NOTE: This recipe has been left as 4 serves. 1 for lunch tomorrow and 1 for the freezer.
Brown Rice
Serves 3
Calories per serve: 108 (1/2 cup serve)
INGREDIENTS
DIRECTIONS
Serves: 2
Calories: 350 calories per serve
Time to make: 30 mins
INGREDIENTS
DIRECTIONS
Notes: This recipe does not hold well.
Serves: 3
Calories per serve: 360
Time to make 20 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve: Approx 350-450cal
Time to make 30mins
Bangers
Check calories and serves – your choice here, can swap sausages for any meat of your choice.
Mash Potatoes
Serves 2
Calories per serve: 211cal
INGREDIENTS
DIRECTIONS
Peas
Serves 2
Calories per serve: 55 cal
Serves: 1
Calories per serve: 290
Time to make 10 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve: 400cal
Time to make: 30 mins
Mexican Bean Burger Patties
Makes 6
Calories per pattie: 126cal
INGREDIENTS
DIRECTIONS
Burgers
Serves 2
Calories per serve: 276cal
INGREDIENTS
DIRECTIONS
Serves 1
Calories per serve 350
Time to make 10 mins
INGREDIENTS
DIRECTIONS
Serves: 4
Calories per serve: 68
Time to make: 35 mins
INGREDIENTS
DIRECTIONS
For the freezer Ratatouille
Makes 3 portions – Serves 2 per portion
Calories per serve 119
INGREDIENTS
DIRECTIONS
NOTE: Double the mixture if you want to make extra for the freezer or need to serve 4 this week.
Slow cooker chicken
Serves 8
Calories per serve 204 (chicken only)
Time to make 8 hours and 10 mins
INGREDIENTS
FOR THE RUB
FOR THE CROCKPOT
DIRECTIONS
Garlic White Bean Mash
Serves 6
Calories per serve 93
Time to make 10 mins
INGREDIENTS
DIRECTIONS
NOTE: Serve chicken (100g) with white bean mash and a half serve of ratatouille to stay within approximately 350cal. Left over mash can be frozen.
Serves 4
Calories per serve 194cal
Time to make 25mins
INGREDIENTS
DIRECTIONS
Makes 12
Calories per serve: 117
Time to make: 15 mins
INGREDIENTS
DIRECTIONS
NOTE: Serve 2 corn fritters with ratatouille. Extra fritters make a great snack.
Serves: 1
Calories per serve: 350
Time to make 15 mins
INGREDIENTS
DIRECTIONS
To serve:
Serves 3
Calories per serve: 340
Time to make: 25 mins
INGREDIENTS
DIRECTIONS
Vegetarian: Leave out the beef
Serves: 4
Calories: 350cal
Time to make: 35 mins
INGREDIENTS
DIRECTIONS
Serves: 2
Calories per serve: 374cal
Time to make: 20 mins
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve 153cal
Time to make 50mins
INGREDIENTS
DIRECTIONS
Fish Pie Serves 8
Calories per serve 370
Time to make 1 hour 30 mins
INGREDIENTS
DIRECTIONS
Tricks & tips: Use whichever fish you like – it’s best to speak to your fishmonger or the guys behind the fish counter for advice on what’s best right now.
Serves 4
Calories per serve 274cal
Time to make 30mins
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve 329cal
Time to make 1 hour 10 mins
INGREDIENTS
DIRECTIONS
Serves 1
Calories per serve 351cal
Time to make 15 mins
INGREDIENTS
DIRECTIONS
Makes 3
Calories per serve: 355cal
Time to make: 20 mins
INGREDIENTS
FOR THE DRESSING
DIRECTIONS
Serves: 1
Calories per serve: 367
Time to make 35 mins
INGREDIENTS
DIRECTIONS
Serves 3
Calories per serve: 383
Time to make: 20 mins
INGREDIENTS
DIRECTIONS
Serves: 4
Calories: 363cal
Time to make: 25 mins
INGREDIENTS
DIRECTIONS
Tip: To prep a butternut squash cut off the top and bottom, then cut in half. Peel with a small, sharp knife, scoop out seeds with a spoon, then cut the flesh into chunks.
NOTE: Left over serves for lunch or for the freezer.
Serves: 2
Calories per serve: 358cal
Time to make: 25 mins
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve: 340cal
Time to make 50 mins
INGREDIENTS
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Serves 4
Calories per serve 331cal
Time to make 1 hour
INGREDIENTS
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Makes 4 portions
Calories per portion 240cal
Prep time: 35 mins
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve 246cal
Time to make 50mins
INGREDIENTS
DIRECTIONS
Tip: Use coconut milk instead of regular milk for a twist.
Serves 6
Calories per serve: 378cal
Time to make: 50 mins
Red Enchilada Sauce
Yield: 1 1/2 cups
Calories per yield: 430 cal
INGREDIENTS
DIRECTIONS
Enchiladas
INGREDIENTS
DIRECTIONS
NOTE: Recipe left as 6 serves, for left overs for lunch and freeze the extra portions.
Serves 2
Calories per serve 347
Time to make 15 mins
INGREDIENTS
DIRECTIONS
Serves 2
Calories per serve 366
Time to make 10 mins
Honey mustard dressing
Makes 8 tablespoons
Calories per serve: 15cal
INGREDIENTS
DIRECTIONS
Smashed Chickpea Sandwiches
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve: 301cal + 361cal with roasted vegetables
Time to make: 25 mins plus 9 hours cooking
INGREDIENTS
DIRECTIONS
NOTE: Extra portions for lunch tomorrow and freeze well.
Serves: 4
Calories: 330 calories per serve
Time to make: 30 mins
INGREDIENTS
DIRECTIONS
Note: Divide into 4 even serves. Extra serve for lunch and freezer.
Basic Tomato Sauce
Makes 2 portions – 1 portion is for a 4 serve meal
Calories per portion 155cal
Prep time: 5 minutes Cook time: 40 minutes
INGREDIENTS
DIRECTIONS
NOTE: Great recipe for the freezer.
Serves: 3
Calories per serve: 340
Time to make: 5 mins prep 35 mins cook
INGREDIENTS
DIRECTIONS
NOTE: Extra serve can have for lunch or put in the freezer.
Serves 4
Calories per serve 170cal
Time to make 45mins
INGREDIENTS
SUBSTITUTIONS
DIRECTIONS
Lentil and Quinoa Veggie Burgers
Makes 10
Calories per serve 180cal
Time to make 3 hours (including refrigeration time)
INGREDIENTS
TO SERVE
DIRECTIONS
NOTE: 350cal serve is 1 Burger with 1 serve of Parsnip Chips (see recipe below) and a handful of mixed lettuce leaves with 1 tablespoon of lemon juice.
Left over serves for lunch, snacks or for the freezer.
Parsnip Fries
Serves 4
Calories per serve: 166 cal
Time to make 45min
INGREDIENTS
DIRECTIONS
Makes 4
Calories per serve: 347cal
Time to make: 40 mins
INGREDIENTS
TO SERVE
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Serves: 1
Calories per serve: 366cal
Time to make 10 mins
INGREDIENTS
DIRECTIONS
To serve:
Serves 3
Calories per serve: 337
Time to make: 30-40 mins
INGREDIENTS
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Serves: 3
Calories: 366cal
Time to make: 35 mins
INGREDIENTS
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Serves: 3
Calories per serve: 369cal
Time to make: 20 mins
INGREDIENTS
TO SERVE
DIRECTIONS
NOTE: Left over serves for lunch or for the freezer.
Serves 2
Calories per serve: 353 cal
Time to make 15 mins
INGREDIENTS
DIRECTIONS
Serves 4
Calories per serve cal 350-450 depends on the bread
Time to make 25 mins
INGREDIENTS
DIRECTIONS
Serves 8
Calories per serve 190cal
Time to make: 2 hours, 35 minutes
GF V
INGREDIENTS
32 oz (1 L) organic veggie broth (or make your own
1 cup (170 g) dry pinto beans
2 large handfuls of baby spinach
2 onions
4 garlic cloves
1 16 oz. can of corn (or fresh)
2 – 4 cups (500 ml – 1 L) water, range is based on consistency of desired soup
sea salt and pepper, to taste
1 tbsp olive oil
1 cup (185 g) brown rice
1/4 tsp ground turmeric
DIRECTIONS
more to come 🙂
more to come 🙂