Ingredients• 2 tomatoes, quartered, deseeded and chopped• 1/2 cucumber, deseeded and chopped• 1/4 capsicum, deseeded and chopped• parsley, chopped• chives, chopped• mint, chopped• 1 tbsp low calorie Italian salad dressing• 1 tsp olive oil DirectionsMix all ingredients together and serve chilled with additional vegetable sticks (ie carrot, celery, cucumber, capsicum, green beans). Nutrition/food serves 95…
Ingredients• 2 cups mixed vegetables (ie celery, carrot, onion, leek, spring onion, zucchini)• fresh parsley• 1 tsp fresh garlic• 1 tsp olive oil• beef, chicken or vegetable stock cube DirectionsChop vegetables into bite-sized pieces. In a medium-sized pot add the vegetables, stock cube, and 2 cups of water. Boil for 5 mins. Season to taste…
Ingredients• 1/2 eggplant• 1 zucchini• 1 tbsp balsamic vinegar• 1 tsp olive oil• fresh basil Directions Cut eggplant and zucchini into long strips. Sprinkle with balsamic vinegar, oil and torn basil leaves. Grill until just tender. Season with cracked pepper and serve hot. Nutrition/food serves 95 Calories/400 kJ5g Fat2 Vegetable Serves
In order to ensure a varied intake of a range of vegetables and to continually inspire you with new ideas of ways to prepare vegetables and salads, please find following some vegetable recipes. Hints:• Keep a range of vegetables and salad items in the fridge or pantry• Buy a vegetable you have never tried before…
INGREDIENTS (SERVES 4) 1 tablespoons extra virgin olive oil 600g medium green king prawns, peeled, deveined, tails intact 4 garlic cloves 1 large red chili 2 cups rocket 2 zucchinis, spiralised or peeled into ribbons METHOD 1.Heat oil in a large non-stick frying pan over medium to high heat, add prawns, season with salt and…
INGREDIENTS (SERVES 4)400g chicken breast, sliced into strips1 tablespoon rice bran oil1 chili, chopped1 clove garlic, finely chopped3cm fresh ginger, peeled and finely chopped2 shallots, sliced on an angleVegetables of your choice, (e.g. carrot, capsicum, snow peas)3 tablespoons salt reduced soy sauce2 tablespoons oyster sauce1 tablespoon fish sauce METHOD1. Heat wok over high heat for…
INGREDIENTS (SERVES 4) 1 tablespoon red wine vinegar 1 tablespoon lemon juice 1-2 tablespoons chopped fresh oregano 1 tablespoon chopped fresh thyme 1 tablespoon extra virgin olive oil 400g chicken thigh, trimmed METHOD 1.Mix the vinegar, lemon juice, oregano, and thyme in a bowl. Season with salt and pepper. Slowly whisk in the oil. 2.Place…
Ingredients (serves 4)1 tablespoon extra virgin olive oil, plus extra to finish 10 large carrots, peeled, sliced 2cm thick 1 cup salt-reduced chicken stock Grated zest of 1 orange1 clove garlic, crushed 1 teaspoons harissa paste4 x 150g fillets of salmon2 tablespoons dukkah spiceLemon juice Method1. Place olive oil in a sauté pan over medium-high…
Ingredients (serves 4)400g chicken thigh, trimmed1 tablespoon olive oil2 cloves garlic, finely chopped3 tablespoons finely chopped coriander, stems and leaves1 tablespoon lime juice1 teaspoon red chili flakesSalt, to tasteGarden salad, to serve Method1. Place the chicken, olive oil, garlic, 2 tablespoons coriander, lime juice and red chili flakes in a bowl and mix well. Marinate…
Ingredients (serves 4)5 red chillies1 garlic clove, finely chopped1 teaspoon salt½ teaspoon dried oregano½ tablespoon paprikaJuice of ½ lime1 tablespoon olive oil1 tablespoon red wine vinegar400g chicken thigh, trimmed Garden salad, to serve Method1. Preheat the oven to 190°C. Put the chillies on a baking tray and roast for 10 minutes. Remove from the oven,…