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STUFFED CHICKEN (SERVES 4)

  • 20g pistachios, chopped,
  • 20g pine nuts, chopped
  • 2 tablespoons chopped basil
  • 2/3 cup low fat ricotta
  • 1/2 teaspoon pepper
  • 4 small skinless chicken breast fillets (approx 150g each)
  • Olive oil
  • Steamed broccolini, asparagus and green beans to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat oven to 180°C. Combine the nuts, basil, ricotta and pepper in a bowl.
  2. Make a deep cut along each chicken breast to make a pocket.
  3. Spoon in a little of the ricotta mixture into each pocket.
  4. Place the chicken on an oven tray lined with non stick baking paper and drizzle with olive oil. Bake for 15-20 minutes or until cooked through.
  5. Serve with steamed greens

MACROS:

CAL 308 P 39g C 4g F 14g

TRAY BAKE LEMON FISH (SERVES 4)

  • 400g small new potatoes, halved or quartered
  • 2 lemons
  • 1 punnet cherry tomatoes
  • 2 large zucchinis cut into thick slices
  • 2 – 3 squash, quartered
  • Baby spinach or rocket to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Roast vegetables without fish. Serve roast vegetables on bed of spinach with ¼ cup cooked lentils per person and drizzle with tahini. 

METHOD:

  1. Preheat oven to 190 degrees celsius
  2. In a large roasting tray place potatoes and spray with oil. Season with salt and pepper. Roast for 15 minutes.
  3. Add zucchini and squash to tray and bake for a further 5 minutes.
  4. Add fish and tomatoes to tray squeeze the juice of 1 lemon over fish and vegetables, season with salt and pepper.
  5. Return to oven for 10-15 minutes or until cooked through.
  6. Serve with lemon wedges and spinach or rocket leaves.

MACROS:

CAL 306 P 46g C 25g F 3g

HEALTHY FRIED RICE (SERVES 5)

  • 300 g, Frozen Peas, Corn & Capsicum
  • 300 g, Hard Tofu
  • 2 large, Egg
  • 1 ½ tablespoon, Soy Sauce
  • 2 spring onion, 1 Spring Onion
  • 2 clove, Each
  • 1 tablespoon, Oil – Olive
  • 2.5 cup chopped, Broccoli, raw
  • 4 large, Eggs – White only, raw
  • 1 cup dry, Brown Basmati Rice

GLUTEN FREE: Use a gluten free soy sauce

VEGAN: Remove eggs 

METHOD:

  1. Cook rice according to packet instructions.
  2. Whisk together eggs and egg whites.
  3. Heat a wok to medium heat and add eggs. Cook for 2 minutes on one side and flip. Once cooked remove from wok and dice into small pieces.
  4. Add a little oil to the pan with the tofu. Cook for 3-5 minutes or until slightly browned.
  5. Add garlic and onion to the pan and toss for a further minute.
  6. Add vegetables to the pan and cook until cooked through.
  7. Place cooked rice into the wok and toss with soy sauce until coated.
  8. Serve with chilli if desired.

MACROS:

CAL 360 P 22g 41g F 12g

BARRAMUNDI PARCELS (SERVES 2)

  • 2 x 200g barramundi fillets
  • 1/4 cup pitted olives, chopped
  • 2 roma tomatoes, diced
  • 1 large zucchini, chopped
  • Rind of 1 lemon
  • 1 tbsp capers
  • Extra virgin olive oil
  • Rocket and steamed broccoli to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry tofu with olive mixture instead of fish. Serve with rocket and broccoli.

METHOD:

  1. Preheat oven to 200º Celsius. Place 2 pieces of aluminium foil, large enough to hold fish on a flat surface. Top with a slightly smaller sheet of baking paper. Place a piece of fish into the centre of each.

  2. Combine olives, tomato, zucchini, lemon rind and juice, capers and olive oil in a bowl. Divide mixture evenly over fish.
  3. Season with salt and pepper.
  4. Wrap foil to enclose fish, and place onto baking tray. Bake for 10-15 minutes, or until cooked through.
  5. Serve with rocket and steamed broccoli

MACROS:

CAL 352 P 44g C 12g F 9g

STEAK + ROAST VEGGIES  (SERVES 2)

  • 300g lean beef steak
  • Roast vegetables:
  • Salt, pepper, cinnamon, extra virgin olive oil
  • 1 Zucchini
  • 1/4 Cauliflower
  • 10 Brussels Sprouts
  • 1 Red capscium
  • 250g sweet potato cut into chunks.

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove steak, swap for kidney beans mixed through roast vegetables, add a tablespoon of toasted pine nuts for extra flavour.

NOTE: We love doubling this recipe and making a salad of the roast vegetables and steak the next day.

METHOD:

  1. Preheat oven to 200 degrees celsius. Season vegetables with extra virgin olive oill, salt, pepper and cinnamon. Place vegetables on a baking tray and bake for 30-35 minutes or until vegetables are cooked through
  2. Meanwhile heat a grill to medium-high heat.
  3. Season steak with salt and pepper and cook on medium high heat for 3 minutes on each side (depending on thickness of steak).
  4. Serve with mash and greens.

MACROS:

CAL 367 P 42g C 43g F 4.5g

PRAWN STIR FRY (SERVES 2)

  • 350g shelled green (raw) prawns
  • 1 tbsp coconut oil
  • 1 white onion sliced
  • 2 cloves garlic, crushed
  • 1 chilli finely diced
  • 1 cup broccoli florets
  • 1 cup snow peas, trimmed
  • 1 bunch bok choy
  • 1 tbsp tamari or soy sauce
  • 1 cup cooked brown rice

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Swap the tofu for prawns

METHOD:

  1. Heat a fry pan to medium heat. Add coconut oil and prawns and cook for 3-4 minutes turning and tossing or until just cooked.
  2. Remove prawns from heat and place aside. Add onion and fry for 2 minutes or until slightly tender. Add garlic and chilli and cook for a further 1-2 minutes or until fragrant.
  3. Add greens to pan with a tablespoon of water. Cook for 3-5 minutes or until cooked to your liking.
  4. Return prawns to the pan with soy sauce. Toss until coated.
  5. Serve with brown rice.

MACROS:

CAL 433 P 45g C 42g F 10g

GREEN SALAD & GRILLED CHICKEN (SERVES 4)

  • 600g grilled chicken breast
  • 4 cups mixed green leaves
  • 1 punnet cherry tomatoes
  • 1 cucumber deseeded and sliced
  • 1 can chickpeas drained and rinsed
  • 100g feta crumbled
  • 1 bunch mint chopped
  • Balsamic glaze

GLUTEN FREE:  Use a gluten free balsamic glaze

VEGAN: Swap chicken for tofu or extra chickpeas

METHOD:

  1. In a large serving bowl combine salad vegetables and chickpeas. Toss with mint and feta.
  2. Serve onto plates and top with grilled chicken slices. Drizzle with balsamic glaze.

MACROS:

CAL 320 P 44g C 27g F 8g

BEETROOT LENTIL PATTIES (SERVES 4 – 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

BALSAMIC BEEF (SERVES 3)

  • 1/4 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 3 x 150g scotch fillet steaks, trimmed
  • Baby spinach, cucumber, cherry tomatoes and 1 diced avocado to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of beef

METHOD:

  1. Combine vinegar, oil garlic thyme in a bowl and whisk together. Pour mixture over beef steaks and allow to marinate for at least 60 minutes.
  2. Heat a grill or BBQ to medium heat and cook steaks for 2-3 minutes each side until cooked to desired.
  3. Serve steaks with salad

MACROS:

CAL 392 P 36g C 5g F 21g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g

STUFFED CHICKEN (SERVES 4)

  • 20g pistachios, chopped,
  • 20g pine nuts, chopped
  • 2 tablespoons chopped basil
  • 2/3 cup low fat ricotta
  • 1/2 teaspoon pepper
  • 4 small skinless chicken breast fillets (approx 150g each)
  • Olive oil
  • Steamed broccolini, asparagus and green beans to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. Preheat oven to 180°C. Combine the nuts, basil, ricotta and pepper in a bowl.
  2. Make a deep cut along each chicken breast to make a pocket.
  3. Spoon in a little of the ricotta mixture into each pocket.
  4. Place the chicken on an oven tray lined with non stick baking paper and drizzle with olive oil. Bake for 15-20 minutes or until cooked through.
  5. Serve with steamed greens

MACROS:

CAL 308 P 39g C 4g F 14g

TRAY BAKE LEMON FISH (SERVES 4)

  • 400g small new potatoes, halved or quartered
  • 2 lemons
  • 1 punnet cherry tomatoes
  • 2 large zucchinis cut into thick slices
  • 2 – 3 squash, quartered
  • Baby spinach or rocket to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Roast vegetables without fish. Serve roast vegetables on bed of spinach with ¼ cup cooked lentils per person and drizzle with tahini. 

METHOD:

  1. Preheat oven to 190 degrees celsius
  2. In a large roasting tray place potatoes and spray with oil. Season with salt and pepper. Roast for 15 minutes.
  3. Add zucchini and squash to tray and bake for a further 5 minutes.
  4. Add fish and tomatoes to tray squeeze the juice of 1 lemon over fish and vegetables, season with salt and pepper.
  5. Return to oven for 10-15 minutes or until cooked through.
  6. Serve with lemon wedges and spinach or rocket leaves.

MACROS:

CAL 306 P 46g C 25g F 3g

HEALTHY FRIED RICE (SERVES 5)

  • 300 g, Frozen Peas, Corn & Capsicum
  • 300 g, Hard Tofu
  • 2 large, Egg
  • 1 ½ tablespoon, Soy Sauce
  • 2 spring onion, 1 Spring Onion
  • 2 clove, Each
  • 1 tablespoon, Oil – Olive
  • 2.5 cup chopped, Broccoli, raw
  • 4 large, Eggs – White only, raw
  • 1 cup dry, Brown Basmati Rice

GLUTEN FREE: Use a gluten free soy sauce

VEGAN: Remove eggs 

METHOD:

  1. Cook rice according to packet instructions.
  2. Whisk together eggs and egg whites.
  3. Heat a wok to medium heat and add eggs. Cook for 2 minutes on one side and flip. Once cooked remove from wok and dice into small pieces.
  4. Add a little oil to the pan with the tofu. Cook for 3-5 minutes or until slightly browned.
  5. Add garlic and onion to the pan and toss for a further minute.
  6. Add vegetables to the pan and cook until cooked through.
  7. Place cooked rice into the wok and toss with soy sauce until coated.
  8. Serve with chilli if desired.

MACROS:

CAL 360 P 22g 41g F 12g

BARRAMUNDI PARCELS (SERVES 2)

  • 2 x 200g barramundi fillets
  • 1/4 cup pitted olives, chopped
  • 2 roma tomatoes, diced
  • 1 large zucchini, chopped
  • Rind of 1 lemon
  • 1 tbsp capers
  • Extra virgin olive oil
  • Rocket and steamed broccoli to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry tofu with olive mixture instead of fish. Serve with rocket and broccoli.

METHOD:

  1. Preheat oven to 200º Celsius. Place 2 pieces of aluminium foil, large enough to hold fish on a flat surface. Top with a slightly smaller sheet of baking paper. Place a piece of fish into the centre of each.

  2. Combine olives, tomato, zucchini, lemon rind and juice, capers and olive oil in a bowl. Divide mixture evenly over fish.
  3. Season with salt and pepper.
  4. Wrap foil to enclose fish, and place onto baking tray. Bake for 10-15 minutes, or until cooked through.
  5. Serve with rocket and steamed broccoli

MACROS:

CAL 352 P 44g C 12g F 9g

STEAK + ROAST VEGGIES (SERVES 2)

  • 300g lean beef steak
  • Roast vegetables:
  • Salt, pepper, cinnamon, extra virgin olive oil
  • 1 Zucchini
  • 1/4 Cauliflower
  • 10 Brussels Sprouts
  • 1 Red capscium
  • 250g sweet potato cut into chunks.

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove steak, swap for kidney beans mixed through roast vegetables, add a tablespoon of toasted pine nuts for extra flavour.

NOTE: We love doubling this recipe and making a salad of the roast vegetables and steak the next day.

METHOD:

  1. Preheat oven to 200 degrees celsius. Season vegetables with extra virgin olive oill, salt, pepper and cinnamon. Place vegetables on a baking tray and bake for 30-35 minutes or until vegetables are cooked through
  2. Meanwhile heat a grill to medium-high heat.
  3. Season steak with salt and pepper and cook on medium high heat for 3 minutes on each side (depending on thickness of steak).
  4. Serve with mash and greens.

MACROS:

CAL 367 P 42g C 43g F 4.5g

PRAWN STIR FRY (SERVES 2)

  • 350g shelled green (raw) prawns
  • 1 tbsp coconut oil
  • 1 white onion sliced
  • 2 cloves garlic, crushed
  • 1 chilli finely diced
  • 1 cup broccoli florets
  • 1 cup snow peas, trimmed
  • 1 bunch bok choy
  • 1 tbsp tamari or soy sauce
  • 1 cup cooked brown rice

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Swap the tofu for prawns

METHOD:

  1. Heat a fry pan to medium heat. Add coconut oil and prawns and cook for 3-4 minutes turning and tossing or until just cooked.
  2. Remove prawns from heat and place aside. Add onion and fry for 2 minutes or until slightly tender. Add garlic and chilli and cook for a further 1-2 minutes or until fragrant.
  3. Add greens to pan with a tablespoon of water. Cook for 3-5 minutes or until cooked to your liking.
  4. Return prawns to the pan with soy sauce. Toss until coated.
  5. Serve with brown rice.

MACROS:

CAL 433 P 45g C 42g F 10g

GREEN SALAD & GRILLED CHICKEN (SERVES 4)

  • 600g grilled chicken breast
  • 4 cups mixed green leaves
  • 1 punnet cherry tomatoes
  • 1 cucumber deseeded and sliced
  • 1 can chickpeas drained and rinsed
  • 100g feta crumbled
  • 1 bunch mint chopped
  • Balsamic glaze

GLUTEN FREE:  Use a gluten free balsamic glaze

VEGAN: Swap chicken for tofu or extra chickpeas

METHOD:

  1. In a large serving bowl combine salad vegetables and chickpeas. Toss with mint and feta.
  2. Serve onto plates and top with grilled chicken slices. Drizzle with balsamic glaze.

MACROS:

CAL 320 P 44g C 27g F 8g

BEETROOT LENTIL PATTIES (SERVES 4 - 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

BALSAMIC BEEF (SERVES 3)

  • 1/4 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 3 x 150g scotch fillet steaks, trimmed
  • Baby spinach, cucumber, cherry tomatoes and 1 diced avocado to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of beef

METHOD:

  1. Combine vinegar, oil garlic thyme in a bowl and whisk together. Pour mixture over beef steaks and allow to marinate for at least 60 minutes.
  2. Heat a grill or BBQ to medium heat and cook steaks for 2-3 minutes each side until cooked to desired.
  3. Serve steaks with salad

MACROS:

CAL 392 P 36g C 5g F 21g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g