*makes 12 serves =59 calories per serve 8x eggs 50mL skim milk chopped vegetables of your choice – today I used a handful of cherry tomatoes and spinach leaves pepper to taste 1. Preheat oven to 180degrees 2. Break eggs into jug 3. Add milk and pepper 4. Dice & slice your vegetables and add to the … Continue reading Cupcake Omelettes
=249 calories per serve 25g Superior Gold smoked salmon 1x Toascana pizza bruschettina 1x whole large egg 10g IGA deli danish feta 20g Woolworths Spinach Leaves 1. Toast pizza bread 2. Coat base in danish feta 3. Add layer of smoked salmon 4. Poach/ Fry egg and add to stack 5. Add spinach leaves 6. … Continue reading Salmon, Feta, Spinach & Egg on Flat Bread
*serves 1 =350 calories per serve 2 slices Health Freak Cafe protein bread 6 cherry tomatoes, diced 100g roasted turkey breast handful baby spinach leaves 4 mushrooms, sliced 1/3 brown onion, diced 25g cheddar cheese, grated 15g cottage cheese 20g pizza paste mixed herbs chilli flakes salt & pepper to taste 1. Preheat oven to … Continue reading Protein Pizza
*serves 4 =230 calories per serve 1 zucchini, grated 2 carrots, grated 1 onion 1/2 cup corn kernels 1 cup cheddar cheese, grated 5 eggs, lightly beaten 2 egg whites 1/2 cup wholemeal flour salt and pepper to taste 1. Preheat oven to 180degrees celcius. 2. Pan fry the onion until brown 3. Add corn … Continue reading Low Fat Frittata.
*makes 10 rolls =85 calories per serve (1 roll) vermicelli bean thread noodles Valcum rice paper rolls grated carrot cucumber, finely sliced mixed leaves mint leaves protein of choice: roast turkey breast|salmon|tuna|chicken OPTIONAL ADDITIONS: avocado, olives, jalapeños, ANYTHING GOES! 1. Soak rice paper rolls in warm water for 30 seconds and then place onto damp towel … Continue reading Rice Paper Rolls
*8 servings 300g fresh asparagus, trimmed and cut into 1-inch pieces 4 english muffins, split and toasted 1-1.5 cups shredded cheese 1 cup cubed ham OR bacon 1/2 cup chopped red capsicum 8 eggs 2 cups skim milk 1 teaspoon ground mustard salt and pepper to taste 1. In a large saucepan, bring 8 cups of water … Continue reading Overnight Asparagus Strata
*makes approx.15 15 bamboo skewers 250g whole mushrooms 200g turkey bacon 2 chicken breasts 2 brown onions 1 zucchini 1 red pepper 1 green pepper 2 roma tomatoes chilli flakes olive oil salt and pepper Preheat oven to low temperature Dice all vegetables Line an oven tray with baking paper Place diced vegetables on oven … Continue reading Protein + Veg Kebabs.
*makes 24 =104 calories per unit (5g F | 5.1g P | 9.3g C) 500g lean chicken mince 1/2 brown onion, diced 2 tbsp barbecue sauce 2 tsp Brandston chutney 50g tomato paste 3 sheets pampas puff pastry 1 egg mixed herbs, salt & pepper to taste Preheat oven to 180C Combine chicken mince, onion, sauces … Continue reading Homemade Chicken Mince Rolls
*makes approx. 20 INGREDIENTS: POMEGRANATE AND CRANBERRY RELISH 1 pound fresh (or frozen) cranberries, washed 1 or 2 serrano pepper (depending how spicy you like it!) ½ cup roughly chopped fresh basil leaves ¾-1 cup pomegranate arils or seeds finely chopped fresh basil, for garnish 1 wholemeal french baguette, sliced about ¼ inch thick ½ cup extra … Continue reading Pomegranate & Cranberry Bruschetta.
*makes 16-20 INGREDIENTS: PASTRY CUPS: 4 oz phyllo dough (1/2 of an 8oz package), thawed Egg, lightly beaten CARAMELIZED ONIONS: 1 tablespoon olive oil 1 large yellow onion, thinly sliced 1 tablespoon unsalted butter 50mL Walden Farms Sugar Free Raspberry Vinaigrette FILLING: 1/2 cup crumbled goats cheese 16 ounces white button mushrooms, thinly sliced salt … Continue reading Caramelized Onion, Mushroom & Goats Cheese Tartlettes.
*serves 1 =356 calories per serve (6g F | 34g P | 38g C) mushrooms, sliced cherry tomatoes, diced 2x Mountain Bread Wraps (Rice) spinach leaves cheese, grated chicken breast, baked and diced red capsicum, diced red onion, diced pizza sauce mixed herbs Preheat oven to 180C Dice chicken breast and place onto oven tray lined … Continue reading Pizza Wraps
*makes approx 50 mini pizza bites INGREDIENTS: 2-3 medium sweet potatoes tomato paste garlic, minced italian herbs mozzarella cheese, shredded parmesan cheese, grated Salt & Pepper to taste COOKING INSTRUCTIONS: Preheat oven to 450F Wash sweet potatoes and slice into circles, approx 1-2cm in thickness line baking tray with parchment paper and spray lightly with … Continue reading Sweet Potato Pizza Bites
*makes 12 =157 calories per serve (C15g |F8g | P6g) INGREDIENTS: 1 3/4 cups all-purpose flour 1 1/2 tsp baking powder 1 tsp baking soda 1/2 tsp salt 1/2 tsp pepper 1/4 cup butter, melted 1 egg, lightly beaten 1 cup milk 1 garlic clove, minced 3/4 cup cheddar cheese, finely shredded 1/4 cup grated … Continue reading Savory Cheddar Muffins
*serves 4 =160 calories per serve INGREDIENTS: 2 avocados, peeled and pitted 1 cup chopped tomatoes 1/4 cup chopped onion 1/4 cup chopped cilantro 2 tablespoons lemon juice 1 jalapeno pepper, seeded and minced (optional) salt and ground black pepper to taste COOKING INSTRUCTIONS: Mash avocados in a bowl until creamy Mix tomatoes, onion, cilantro, … Continue reading EASY GUACAMOLE.