Salmon Jaffle

Serves: 1
Calories: 345
Kilojoules: 1,449

 
INGREDIENTS

2 slices wholemeal bread
60 grams salmon in brine (drained)
30 grams avocado (sliced)
Lemon juice
½ cup capsicum, sliced
½ cup onion (sliced)
½ cup mushrooms (sliced)
1 tomato (sliced)


METHOD

1. Spread bread with salmon and avocado.
2. Place in jaffle iron.
3. Squeeze lemon juice over the top.
4. Cook and serve with remaining ingredients.

Noodles with Soy Chicken

Serves: 1
Calories: 495
Kilojoules: 2,079


INGREDIENTS

65 grams noodles
1 teaspoon peanut oil
150g chicken breast fillets (sliced)
50 grams snow peas
2 teaspoons sweet soy sauce
1 onion (sliced thinly)
1 radish (sliced thinly)
2 teaspoons finely chopped fresh coriander leaves


METHOD

1. Cook noodles according to the directions on the packet.
2. Drain and keep warm.
3. Heat oil in frying pan and cook the chicken.
4. Remove chicken and add the peas.
5. When tender, return chicken along with onion, sauce and radish.
6. Cook until hot before combining well with noodles and coriander.
7. Serve immediately.

Prosciutto & Melon Salad

Serves: 1
Calories: 364
Kilojoules: 1,529


INGREDIENTS

30 gram prosciutto (sliced)
1 cup rockmelon (cubed)
1 spinach leaf (shredded)
½ small onion (sliced)
1 teaspoon Italian dressing (oil free)
Pepper to taste
1 slice rye bread
1 x 200 gram yoghurt (low-fat)


METHOD

1. Place the spinach, rockmelon, onion, prosciutto, dressing & seasoning
    into a large bowl and mix well.
2. Serve with bread

Cajun Beef

Serves: 1
Calories: 245
Kilojoules: 1,029


INGREDIENTS

125 grams beef rump steak (sliced thinly)
¼ medium brown onion (sliced thinly)
¼ medium red capsicum (sliced thinly)
2 teaspoons Cajun seasoning
1 medium tomato
¼ French bread stick


METHOD

1. Cook beef in a pan until browned then remove.
2. Add seasoning, onion and capsicum.
3. Cook gently until onion is soft.
4. Chop tomato and add to the pan, simmering for 10-15 minutes.
5. Return cooked beef and combine with tomato.
6. Serve with crusty bread.

Baked Fish

Serves: 1
Calories: 261
Kilojoules: 1,096


INGREDIENTS

1 white fish cutlet
15 grams of reduced fat margarine
Black pepper to taste
1 tablespoon of lemon or lime juice
¼ cup broccoli (steamed)
¼ cup carrots (steamed)


METHOD

1. Using a piece of foil that is larger than the fish cutlet, place fish
    onto middle of foil and fold ends so that fish is partially enclosed.
2. Place margarine on top of cutlet, pour juice over and add pepper.
3. Enclose fish completely in foil.
4. Place parcel onto oven tray.
5. Bake for around 25 minutes in a moderate oven.
6. Fish is cooked when it flakes easily when fork tested.
7. Open top of foil when serving.
8. Serve with broccoli and carrots.

Smoked Salmon Pizza

Serves: 1    
Calories: 296
Kilojoules: 1,243


INGREDIENTS

40 grams ricotta cheese
1 small oval pita bread
20 grams smoked salmon slices
¼ small red onion (sliced)
½ teaspoon baby capers
Small dill sprig to garnish


METHOD

1. Mix together ricotta cheese and cracked pepper until smooth.
2. Spread evenly over the pita, not quite reaching the edges.
3. Add smoked salmon slices, onion and capers.
4. Place on a baking tray in a preheated moderate oven until base is crispy.
5. Place dill sprig on top and serve.

Roast Turkey with Noodle Salad

Serves: 1
Calories: 440
Kilojoules: 1,848


INGREDIENTS

50 grams dry vermicelli noodles (transparent noodles)
¼ cup chickpeas canned, drained
100 grams cooked lean roast turkey, breast, cut into strips
1 small carrot (100 grams)
2 tablespoons lemon juice
2 fresh mint leaves, chopped
¼ cup red capsicum, finely chopped
1 teaspoon salt reduced soy sauce
1 teaspoon lemon sauce
shredded lettuce
3 cherry tomatoes

METHOD

1. Place noodles into boiling water and soak until soft.
2. Drain noodles.
3. Line a baking tray with foil, place the chickpeas on and bake in
    hot oven for around 10 minutes or until browned.
4. Remove from oven and allow to cool.
5. Mix together noodles and chickpeas with remaining ingredients.
6. Toss well and serve on a bed of shredded lettuce.

Chicken Parcel


Serves: 1
Calories: 260
Kilojoules: 1,092


INGREDIENTS

60 grams chicken breast fillets (sliced)
60 grams ricotta cheese
100 grams canned asparagus (drained)
Dash Tabasco sauce
2 sheets filo pastry


METHOD

1. Mix together cheese, chicken, asparagus and Tabasco sauce
    in a mixing bowl.
2. Place sheets of pastry on top of each other.
3. Pour chicken mixture onto the middle of pastry and roll up,
    tucking ends careful underneath the parcel.
4. Spray a baking tray with vegetable oil and place in a preheated oven
    (around 190 degrees Celsius) for 25-30 minutes or until pastry is
    cooked crisp and golden.
5. Turn parcel once whilst cooking.

Broccoli & Beef Stir Fry

Serves: 1
Calories: 235
Kilojoules: 987


INGREDIENTS

¼ bunch Choi sum (Chinese broccoli)
120 grams lean topside steak (cut into thin slices)
¼ teaspoon minced garlic
¼ cup snow peas
3 fresh baby corn spears
2 shallots (sliced)
2 teaspoons oyster sauce
1 teaspoon fish sauce
½ teaspoon sugar

METHOD

1. Rinse broccoli thoroughly.
2. Remove stems.
3. Break broccoli into pieces and cook in microwave for 2-3 minutes.
4. Drain and set aside.
5. Spray a frying pan with vegetable oil and cook garlic and beef until browned.
6. Add remaining ingredients and stir constantly.
7. When vegetables are softened, serve over broccoli.

Wholemeal Bagel with the Lot


Serves: 1
Calories: 345
Kilojoules: 1,449


INGREDIENTS

1 wholemeal bagel (cut into half)
¼ tablespoon cranberry sauce
¼ cup mixed lettuce leaves (torn into pieces)
½ tomato (sliced)
30 grams chicken breast (finely chopped)
¼ avocado (sliced)
2 tablespoons natural yoghurt (low fat)
¼ cup alfalfa sprouts
1 cherry tomato cut in half


METHOD

1. Spread the cranberry sauce on both sides of the bagel halves.
2. On the bottom half of the bagel place lettuce & tomato.
3. Using a microwave, heat the chicken & place on top of lettuce & tomato.
4. Add the other bagel half on top.
5. Then serve

Vegetable & Lentil Soup

Serves: 1
Calories: 134
Kilojoules: 463

 

INGREDIENTS

1¼ tablespoons brown lentils (washed)
¼ medium carrot (grated)
¼ small parsnip (grated)
¼ small swede (grated)
1 teaspoon grated ginger
¼ zucchini (grated)
¼ medium potato (diced)
¼ onion (chopped)
1 cup vegetable stock or water
2½ mashed pumpkin
2½ teaspoons freshly chopped parsley


METHOD

1. Combine all ingredients (except for parsley) into a saucepan.
2. Bring stock or water to the boil and then reduce to a simmer.
3. Continue cooking for between 30-40 minutes or until vegetables are cooked.
4. Stir freshly chopped parsley through soup just prior to serving.

Egg White Omelette with Asparagus / Spinach

Serves: 1
Calories: 282
Kilojoules: 1,184


INGREDIENTS

50 grams asparagus (chopped) or spinach
1 bacon rasher
½ onion (sliced)
22 grams reduced-fat cheddar cheese (grated)
2 egg whites
2 slices mixed-grain bread (toasted)


METHOD

1. Boil, steam or microwave asparagus until tender.
2. Drain, rinse under cold water, and drain again.
3. Remove rind and fat from bacon, then dice.
4. Heat a dry, non-stick pan, add bacon and onions, cook, stirring,
    until bacon is browned.
5. Combine asparagus with bacon mixture and cheese in bowl,
    cover to keep warm.
6. Beat egg whites in large bowl until soft peaks form.
7. Spread a quarter of the egg whites into a heated, pan,
    and cook until lightly browned.
8. Place pan under grill until top of omelette is set.
9. Spoon a quarter of the asparagus mixture over one half of omelette,
    then fold in half, and slide onto serving plate.
10. Repeat with remaining egg whites and asparagus mixture to make omelette.
11. Place omelette on top of toast.

Ricotta & Spinach Fettuccine

Serves: 1
Calories: 401
Kilojoules: 1,684


INGREDIENTS

70 grams dry fettuccine
1 teaspoon chicken stock powder (fat free, salt reduced)
¼ cup boiling water
6 large spinach leaves (washed)
¼ cup sun dried tomatoes (fresh, not in oil)
½ clove garlic (crushed)
¼ cup reduced fat skim milk ricotta cheese
Pepper to taste
3 black olives cut in half


METHOD

1. Prepare the pasta according to the instructions on the packet -
    do not add oil or salt whilst pasta is cooking.
2. Drain.
3. Cook spinach in microwave for a few minutes.
4. Drain and chop.
5. In a saucepan, combine tomatoes, garlic, spinach and stock.
6. Bring to the boil, reduce heat and simmer for a few minutes.
7. Add pepper and cheese to the pan.
8. Warm through, stirring constantly.
9. Toss with cooked pasta and serve.