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...
Fish & Bean Salad March 20, 2025 Serves 4. Per serve: 277 calories, 1161 kJ, 34g protein INGREDIENTS: 640g thick white fish fillets, skinned and boned Olive oil spray 200g green beans, blanched and halved 1 punnet...
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...
Stir Fried Pork Mince with Eggplant March 20, 2025 Serves 4. Per serve: 297 calories, 1242 kJ, 39.71g protein, 5.53g fibre INGREDIENTS: 1 teaspoon Szechuan pepper (optional) 2 tablespoons olive oil 1 large eggplant, diced 1½ teaspoons light soy...
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 Scaloppini with Salsa March 20, 2025 Serves 4. Per serve: 254 calories, 1062 kJ, 40.33g protein, 4.81g fibre INGREDIENTS: 2 zucchini, cut into 5mm cubes ½ red capsicum, cut into 5mm cubes 2 cloves garlic 12...
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...
Trifle March 20, 2025 Serves 2. Per serve: 425 calories, 1778 kJ, 14.26g protein, 4.84g fibre INGREDIENTS: To do in advance: Chocolate or Vanilla Cupcakes as made to recipe 1 sachet of Aeroplane Jelly...
Homemade Fruit & Nut Muesli March 20, 2025 Serves 6. Per serve: 268 calories, 1121 kJ, 8.2g protein, 5.71g fibre INGREDIENTS: 2 cups traditional rolled oats 50g chopped dried apricots 25g dried cranberries 25g raisins 40g chopped dates...
