Month: August 2023
Chicken and vegetable stir-fry with noodles*
Chicken and vegetable stir-fry with noodles* Ingredients: 1 tbsp oil 1 clove garlic, crushed 1/2 onion, sliced 475g skinless chicken breast fillet, sliced 1/2 red capsicum, sliced 1 sm head broccoli, cut into florets 1 sm bunch bok choy, leaves separated 2/3 cup mushrooms, sliced 2 tbsp chopped fresh coriander 1 red chilli, sliced (optional)…
Banana Smoothie (v)
Banana Smoothie Ingredients: 1 cup/250 ml low fat milk alternative (eg rice or almond) 100g low-fat Greek yoghurt 1 medium ripe banana. 1 tsp Peanut Butter 1 tsp Honey Option to include protein powder. Recipe: Combine all ingredients and blend. Pour into a tall glass to serve. Yum !
Goat Cheese and Avocado Salad with Walnuts (serves 2) Approx 500 cals per serve (v)
Goat Cheese and Avocado Salad with Walnuts (serves 2) Approx 500 cals per serve Ingredients: 1 Romaine lettuce head 1 Red Pepper sliced 1 Carrot grated 1/2 small cucumber sliced 2 Tomatoes quartered. 1 Ripe Avocado 1 cup Goat Cheese crumbed 1/2 cup Walnuts chopped Salt and freshly ground black pepper Dressing: 1 tbsp light…
Chicken Thighs and Four Veg (Serves 2) *chicken can be replaced with any protein
Chicken Thighs and Four Veg (Serves 2) *chicken can be replaced with any protein Ingredients: 500grm Chicken Thighs 1 x Corn on Cob 1 x Carrot 8-10 florets of Broccoli 8-10 florets Cauliflower Recipe: This very simple and quick meal is full of goodness. Drizzle the thigh filets in olive oil and season with salt…
Beef Burrito Pita Wrap*
Beef Burrito Pita Wrap* Ingredients: 2 Pita Wraps 200g lean beef mince 4 tbsp kidney beans 1/2 red onion, diced 1/2 red capsicum 3 tsp Taco seasoning 1/4 cup shredded lettuce 4tbsp grated cheese Small tomato, diced 3 tbsp taco sauce 1 tsp fresh coriander Recipe: (save 1/2 for leftovers) Cook oil, onion and capsicum…
Smoothie (v)
Smoothie Ingredients: 1 cup/250 ml milk alternative (eg rice or almond) 100g low-fat Greek yoghurt 1 medium ripe banana, chopped 1/4 cup / 40g fresh or frozen berries 1 tbsp ground almonds 1 tbsp skim milk powder Recipe: Combine all ingredients and blend. Pour into a tall glass to serve.
Roo Burger (v)
Roo Burger Ingredients: 1 K-Roo Burger patty 1 Wholemeal pitta bread Cooked or tinned Beetroot 10g Feta cheese (or cheese slice) Leafy green mix (eg. Baby Spinach and Rocket) Tomato Recipe: Grill the patty on each side for 5-7 minutes. Slice up tomato, feta and beetroot. Apply to your pita and enjoy.
