Mushroom & Pak Choy Stir Fry March 20, 2025 Serves 4. Per serve: 85 calories, 355 kJ, 4.97g protein, 3.22g fibre INGREDIENTS: 1 tablespoon extra virgin olive oil 1 bunch pak choy, cut into pieces 4 dried shiitake mushrooms,...
Eggplant Canneloni with Spinach & Roasted Tomato March 20, 2025 Serves 5. Per serve: 198 calories, 828 kJ, 15g protein INGREDIENTS: Olive oil spray 1 small onion, sliced 2 large eggplants, sliced into 8 lengthwise 10 roma tomatoes 4 garlic...
Tuna Kebabs with Spicy Coleslaw March 20, 2025 Serves 1. Per serve: 277 calories, 1159 kJ, 39.9g protein, 5.72g fibre INGREDIENTS: 640g tuna steaks, cut into 2cm cubes MARINADE: 1 tablespoon olive oil 3 garlic cloves, crushed 1...
Tuna Brown Rice Salad March 20, 2025 Serves 1. Per serve: 401 calories, 1678 kJ, 37.72g protein, 9.48g fibre INGREDIENTS: 125-195g can of tuna in spring water 1/2 cup brown rice (or rice and barley mix) 1...
Spiced Bream with Salsa March 20, 2025 Serves 4. Per serve: 340 calories, 1422 kJ, 33.97g protein, 3.44g fibre INGREDIENTS: 4 x 160g bream fillets 1 tablespoon ground cumin ½ teaspoon paprika 1 clove garlic, crushed 2...
Roast Tuna Steaks with Tomato March 20, 2025 Serves 4. Per serve: 269 calories, 1125 kJ, 39.43g protein, 3.62g fibre INGREDIENTS: 1 large onion, thinly sliced 3 garlic cloves, crushed 4 x 160g thick tuna steaks 1 tablespoon...
Fish Cakes March 20, 2025 Serves 4. Per serve: 305 calories, 1275 kJ, 32g protein INGREDIENTS: 830g canned salmon, drained, bones and skin removed and mashed (500g should be left) 2 spring onions, finely chopped...
Creamy Salmon Bake March 20, 2025 Serves 1. Per serve: 707 calories, 2958 kJ, 51.7g protein, 19.36g fibre INGREDIENTS: 1/2 cup cooked pasta (macaroni or shells) 95g tin of pink salmon in spring water, drained 1/2 cup...
Chilli & Lime Salmon with Thai Herb Salad March 20, 2025 Serves 4. Per serve: 496 calories, 2075 kJ, 35.33g protein, 3.53g fibre INGREDIENTS: Juice from 1 lime 1 clove garlic, crushed 2 tablespoons soy sauce (salt reduced) 1 small red...
Pork Skewers with Stir Fried Vegetables March 20, 2025 Serves 4. Per serve: 237 calories, 991 kJ, 42.04g protein, 5.32g fibre INGREDIENTS: 640g pork fillet, diced 2 teaspoons Chinese five-spice powder 3 teaspoons salt reduced soy sauce Olive oil...
Pork Chow Mein with Cabbage March 20, 2025 Serves 4. Per serve: 261 calories, 1092 kJ, 41.41g protein, 4.01g fibre INGREDIENTS: 640g pork fillet, trimmed and thinly sliced 1 tablespoon rice vinegar 1 tablespoon light soy sauce* ½...
Pork Chops with Chargrilled Vegetable Salad March 20, 2025 Serves 4. Per serve: 238 calories, 996 kJ, 41.91g protein, 4.9g fibre INGREDIENTS: Olive oil spray 4 x 160g pork cutlets, fat trimmed 1 red capsicum, seeded and sliced into...
