Cilantro Lime Shrimp Scampi

with Zucchini Noodles

Prep T ime: 10 minutes Cook T ime: 10 minutes T otal
T ime: 20 minutes Servings: 4
Shrimp in a tasty butter, garlic and lime sauce with plenty of
fresh cilantro/coriander served on zucchini noodles!

ingredients
2 tablespoons butter
1 pound jumbo shrimp (16-24), shelled and
deveined
4 cloves garlic, chopped
1 pinch red pepper flakes (optional)
1/4 cup white wine or chicken broth or shrimp
broth or vegetable broth
2 tablespoons lime juice (~1 lime)
3 medium zucchini, cut into noodles
salt and pepper to taste
1 teaspoon lime zest
2 tablespoons cilantro, chopped

directions
1. Melt the butter in a pan over medium-high heat
until frothing, add the shrimp, cook for 2
minutes, flip, add the garlic and red pepper
flakes and cook for 1 more minute before setting
the shrimp aside.
2. Add the white wine and lime juice to the pan,
deglaze it, simmer for 2 minutes, add the
zucchini noodles and cook until just tender,
about 2 minutes, before seasoning with salt and
pepper, adding the shrimp, lime zest and
cilantro, tossing everything and removing from
the heat.

Note: Cut the zucchini into noodles with a mandoline or a

spiralizer.

Nutrition Facts: Calories 170, Fat 7g (Saturated 4g,

Trans 0.3g), Cholesterol 158mg, Sodium 656mg, Carbs 7g
(Fiber 1g, Sugars 3g), Protein 17g
Lunch Recipe

Autumn Minestrone
Serves 6 Prep Time: 5 mins Cooking Time: 20 mins

This hearty soup is amazing as it features plenty of veggies and is packed full of
flavour while being low in free sugars. Perfect to make in a large batch to enjoy
leftovers for lunch throughout the week.

Ingredients (Makes 6 servings)

3 teaspoons extra virgin olive oil (15 mls)

3 cloves garlic, diced (9 grams)
3 medium carrot, diced (210 grams)
1 & 1/2 stalks celery, diced (60 grams)
1 & 1/2 medium potato, diced (180 grams)
600 grams tinned tomatoes
3 cups liquid vegetable stock, salt reduced (750 mls)
1/2 cup wholemeal pasta, any shape (50 grams)
1/2 cup dried red lentils (90 grams)
1 & 1/2 tsp dried rosemary (1.5 grams)
6 slices wholegrain or gluten-free bread of choice (240 grams)
1/2 cup grated Parmesan (72 grams)
Nutritional Information
Method
Per Serve
Heat the oil in a saucepan over medium heat. Add the garlic and sauté for 30
seconds – 1 minute. Energy 1397 kJ / 333 cals
Add the carrot, celery and potato and coat with oil and garlic, cooking for a
further 1-2 minutes. Protein 15g
Add the tinned tomatoes (breaking them up with a spoon), stock, pasta, lentils
Fibre 7.5g
and rosemary. Bring to a boil then reduce to a simmer for 15-20 minutes or until
pasta and lentils have cooked through. Add a little more stock if soup is getting Total Fat 10.5g
too thick.
When ready to serve, toast the bread and sprinkle soup with Parmesan. Carbohydrates 40g

Saturated Fat 2.8g

Total Sugar 6.7g

Free Sugar 0g
Lunch Recipe

Cheesy Veggie Bake

Serves 4 Prep Time: 10 mins Cooking Time: 30 mins

If you've made a large batch of Cheesy Veggie Bake from another

meal e.g. for dinner, then you can have leftovers ready for lunch
and save heaps of time in the kitchen.

Ingredients (Makes 4 servings)

2 cups cauliflower (200 grams)

2 cups broccoli (200 grams)
2 medium carrot, diced (140 grams)
2 cups reduced-fat Greek natural yoghurt (520 grams)
2 egg yolk (40 grams)
1/2 teaspoon mustard powder (0.5 grams)
1 cup reduced-fat cheddar cheese, grated (240 grams)

Method

Preheat oven to 180C.

Cut the broccoli and cauliflower into florets and place into a baking dish with the
carrot. Nutritional Information
Combine yoghurt, egg yolk, mustard powder and half the cheese and fold
through the vegetables. Per Serve
Sprinkle with remaining grated cheese and bake for 30 minutes or until the
vegetables are cooked through.
If you made a large batch of the Cheesy Veggie Bake with Grilled Chicken you Energy 1739 kJ / 414 cals
could just reheat one serve of the veggie bake for a fast lunch.
Protein 27.7g

Fibre 4g

Total Fat 26.4g

Carbohydrates 13.5g

Saturated Fat 15.5g

Total Sugar 13.2g

Free Sugar 0g
Lunch Recipe

Creamy Chicken & Corn Soup

Serves 6 Prep Time: 5 mins Cooking Time: 15 mins

A healthy and delicious, wholesome soup. Increase the recipe to serve the whole
family or to freeze for future meals. This recipe is part of our Sugar Detox
Challenge. View our Sugar FAQs for all the up to date information on what you
need to know about reducing sugar in your daily life.

Ingredients (Makes 6 servings)

6 cups corn kernels, fresh or tinned (960 grams)

3 cups liquid chicken stock, salt reduced (750 mls)
3 cups reduced-fat milk of choice (750 mls)
600 grams chicken breast fillets
3 spring onion, sliced (45 grams)
3 tsp soy sauce, salt reduced (15 mls)

Method

Place corn into a food processor and pulse until roughly chopped. Transfer corn to
a saucepan, add stock and milk and place over a medium-high heat. Bring to the Nutritional Information
boil.
Slice the chicken into small strips and add to the hot soup. Reduce the heat to Per Serve
medium and allow to simmer for 3-4 minutes or until the chicken is completely
cooked.
Energy 1060 kJ / 253 cals
Transfer to a serving bowl, drizzle over soy sauce and garnish with spring onions.

Protein 31.3g

Fibre 2.3g

Total Fat 3.6g

Carbohydrates 23.1g

Saturated Fat 0.9g

Total Sugar 10.9g

Free Sugar 0g
Lunch Recipe

Creamy Zucchini and Bacon “Linguine”

Serves 6 Prep Time: 5 mins Cooking Time: 5 mins

A low-carb but high flavour "pasta" dish.

Ingredients (Makes 6 servings)

6 small zucchini (660 grams)

6 bacon rasher, lean & trimmed (162 grams)
1 & 1/2 tbsp extra virgin olive oil (30 mls)
1 & 1/2 cups reduced fat cream (375 mls)
3 tomato, chopped (300 grams)
1 & 1/2 tsp dried chilli flakes (1.5 grams)

Method

Use a spiraliser or peeler to slice zucchini into ribbons. Slice bacon.

Heat oil in a frying pan over medium-high heat.
Add bacon to pan and cook for 2-3 minutes or until crispy. Add tomato and cream
and cook for 1 minute or until heated through.
Add zucchini noodles and chilli and stir to combine. Cook for no more than about
a minute so zucchini is still tender crisp, not soggy. Nutritional Information
Serve immediately.
Per Serve

Energy 1188 kJ / 282 cals

Protein 11.7g

Fibre 2.5g

Total Fat 23.2g

Carbohydrates 5.8g

Saturated Fat 11.3g

Total Sugar 5.7g

Free Sugar 0g
Lunch Recipe

Crustless Quiches
Serves 1 Prep Time: 5 mins Cooking Time: 20 mins

Savoury muffins or crustless quiches are a great way to add

more veggies to your fussy eater’s diet. And eggs are a great
protein source for fussy eaters who don’t want to eat meat. Use
veggie combinations your family enjoys, slowly introducing
different combinations and flavours as the fussy eaters progress
to the next level e.g. sliced ham and corn is great, as is cooked
sweet potato and feta etc.

Ingredients (Makes 1 servings)

1/4 small zucchini, grated (27.5 grams)

1/2 medium carrot, grated (35 grams)
1 & 1/2 tablespoons reduced-fat cheddar cheese, grated (30 grams)
2 free-range eggs (100 grams)
1 tbsp reduced-fat milk of choice (20 mls)
1/4 tsp dried Italian herbs (0.3 grams)
1 tbsp tomato passata (20 mls)
Nutritional Information
Method
Per Serve
Preheat the oven to 200C. Spray a muffin tray lightly with oil.
In a bowl place all the ingredients and mix to combine well. Energy 1160 kJ / 277 cals
Spoon mixture into prepared muffin tray (divide evenly between holes and
depending on the size you are using will determine how many “quiches” you can Protein 23.7g
make) and bake for 15-20 minutes or until firm on top.
Serve with tomato passata for dipping. Fibre 3.7g

Total Fat 16.8g

Carbohydrates 5.9g

Saturated Fat 7.3g

Total Sugar 4.9g

Free Sugar 0g
Lunch Recipe

Lamb and Yoghurt Pita Pizza

Serves 6 Prep Time: 10 mins Cooking Time: 20 mins

A Greek inspired pizza. If you have some leftover lamb from a previous meal, use
it to make this meal even faster to prepare.

Ingredients (Makes 6 servings)

420 grams lean lamb steak

salt
pepper
1 & 1/2 tbsp extra virgin olive oil (30 mls)
6 small wholemeal pita bread (180 grams)
1/2 cup tomato passata (125 mls)
1/2 cup reduced-fat feta, crumbled (160 grams)
6 cups rocket lettuce (180 grams)
1/2 cup reduced-fat Greek natural yoghurt (130 grams)
1 & 1/2 tbsp lemon juice (30 mls)

Method

Heat oil in a frying pan over medium-high heat. Season lamb with salt and pepper Nutritional Information
and cook for 3-4 minutes each side or until cooked to your liking. Set aside to
rest, then slice. Per Serve
Preheat oven to 200C. Line a baking tray with baking paper.
Spread the pita bread with tomato passata and top with lamb slices and crumbled Energy 1373 kJ / 327 cals
feta.
Bake in the oven for 5-8 minutes or until the feta is golden and pita is crispy. Protein 23.8g
Once removed from oven top with rocket leaves.
Combine yoghurt and lemon juice and drizzle over the top of the rocket leaves on Fibre 5.1g
the pizza to serve.
Total Fat 9.4g

Carbohydrates 34.4g

Saturated Fat 1.4g

Total Sugar 4.4g

Free Sugar 0g
Lunch Recipe

Lamb Greek Salad

Serves 1 Prep Time: 5 mins Cooking Time: 10 mins

A simple to prepare and delicious Greek salad topped with high-

protein lamb. Using only a few key ingredients keeps this recipe
budget friendly.

Ingredients (Makes 1 servings)

100 grams lean lamb steak

salt
pepper
1 tablespoon reduced-fat feta, crumbled (20 grams)
1/2 lebanese cucumber, diced (100 grams)
1 tomato, diced (100 grams)
1/4 cup kalamata olives, pitted and chopped (12.5 grams)
2 tsp extra virgin olive oil (10 mls)
1 tsp balsamic vinegar (5 mls)

Method

Season lamb with salt and pepper. Lightly spray a frying pan with cooking oil and Nutritional Information
cook lamb over medium-high heat for 3-5 minutes on each side or until cooked to
your liking. Set aside to rest, then slice. Per Serve
Combine feta, cucumber, tomato, olives, oil and balsamic vinegar. Top with slices
of lamb to serve.
Energy 1338 kJ / 318 cals

Protein 27.5g

Fibre 3g

Total Fat 16g

Carbohydrates 14g

Saturated Fat 5g

Total Sugar 13.8g

Free Sugar 0g
Lunch Recipe

Mushroom & Kale Risotto

Serves 1 Prep Time: 10 mins Cooking Time: 30 mins

This recipe is great for lunch and also for dinner. Make ahead of
time if having for lunch so you can just reheat and eat. Or make
a larger batch to share with the family for dinner.

Ingredients (Makes 1 servings)

1 cup liquid chicken stock, salt reduced (250 mls)

1 tsp extra virgin olive oil (5 mls)
1/4 brown onion, finely diced (25 grams)
1/2 cup mushrooms, sliced (37.5 grams)
1/2 clove garlic, minced (1.5 grams)
1/4 cup arborio risotto rice, uncooked (40 grams)
1 & 1/2 tbsp cooking white wine (30 mls)
1 cup kale leaves, chopped (30 grams)
1 tbsp grated Parmesan (12 grams)

Method

Heat stock in a saucepan or in the microwave until warmed through. Nutritional Information
Heat oil in a saucepan over medium-high heat. Add onion and mushrooms, and
cook for 3-4 minutes until tender. Per Serve
Add rice and garlic and stir to coat well with oil.
Add white wine and stir until absorbed. Add stock a little at a time and stir
through after each addition. Add more stock when previous addition has been Energy 1440 kJ / 343 cals
absorbed. Continue until all stock has been added and rice is tender and creamy.
Stir through chopped kale to wilt just before rice is ready. Protein 15g
Serve topped with grated Parmesan.
Fibre 7g

Total Fat 9g

Carbohydrates 46g

Saturated Fat 3g

Total Sugar 3g

Free Sugar 0g
Lunch Recipe

Oven Baked Sweet Potato with

Bolognese
Serves 4 Prep Time: 10 mins Cooking Time: 40 mins

Make the bolognese sauce for this recipe ahead of time and then
you can just bake the sweet potato before lunch and serve with
the Bolognese for a wholesome meal.

Ingredients (Makes 4 servings)

4 small sweet potato (640 grams)

1 tablespoon extra virgin olive oil (20 mls)
2 cloves garlic, diced (6 grams)
2 medium carrot, grated (140 grams)
400 grams lean beef mince
1 tsp dried Italian herbs (1 grams)
salt
pepper
2 cups tomato passata (500 mls)
1/3 cup fresh parsley, chopped (20 grams) Nutritional Information

Method Per Serve

Preheat the oven to 200C and line a tray with baking paper. Energy 1487 kJ / 354 cals
Cut the sweet potato down the middle, not completely in half though. Place on
the baking tray and bake for 30-40 minutes or until tender. Protein 23.6g
Heat a saucepan over medium heat and add the oil. Add garlic and sauté for 30
seconds – 1 minute. Add carrot and cook for 1-2 minutes. Fibre 6.2g
Add the mince and cook for 4-5 minutes or until browned.
Add tomato passata, dried herbs and season with salt and pepper. Bring to the Total Fat 12.5g
boil then reduce to a simmer for 5-6 minutes or until sauce has thickened.
When sweet potato is cooked through, remove from oven and slice open a little Carbohydrates 33.6g
further so you can fill it with the Bolognese sauce.
Saturated Fat 4.3g
Sprinkle with parsley to serve. Can be served with a side salad if desired.

Total Sugar 12.7g

Free Sugar 0g
Lunch Recipe

Pesto Spinach & Ricotta Rolls

Serves 8 Prep Time: 15 mins Cooking Time: 30 mins

This recipe makes 8 serves. Store leftovers in the fridge or freeze for a quick,
easy meal. If you'd like to have this recipe more than once in your weekly meal
plan use the "leftovers/eating out/own choice" thumbnail to allocate when you
will eat the extra serves to avoid excess ingredients being added to your
shopping list.

Ingredients (Makes 8 servings)

1 cup reduced-fat ricotta cheese (260 grams)

3 tablespoons basil pesto, store-bought (48 grams)
1 cup baby spinach, chopped (30 grams)
2 sheets reduced-fat puff pastry, thawed (336 grams)
2 tbsp reduced-fat milk of choice (40 mls)

Method

Heat oven to 180C and line a tray with baking paper.

Combine the ricotta, pesto and spinach in a bowl. Nutritional Information
Cut each of the pastry sheets in half.
Divide the ricotta mix between each of the 4 pastry halves and spread down the Per Serve
centre line of each piece.
Brush milk down one side of each of the pastry rectangles.
Energy 962 kJ / 230 cals
Roll the other side of the pastry over to join up, by pinching the pastry together.
Cut each rectangle in half again to make 2 smaller rolls, and place on the Protein 7g
prepared tray.
Brush all of the rolls with milk and bake for 20-30 minutes, until golden. Cooking Fibre 1g
time may vary according individual oven temperatures.
One roll is one serve. Allow leftovers to cool completely and store in an airtight Total Fat 15g
container in the fridge or freeze to reheat as required.
Carbohydrates 16g

Saturated Fat 8g

Total Sugar 1.5g

Free Sugar 0g
Lunch Recipe

Pumpkin & Sweet Potato Soup

Serves 4 Prep Time: 5 mins Cooking Time: 20 mins

A healthy, warming soup the whole family will enjoy. Omit the
bacon for a vegetarian option.

Ingredients (Makes 4 servings)

4 cups pumpkin, peeled and cubed (480 grams)

2 small sweet potato, peeled and cubed (320 grams)
2 brown onion, peeled and chopped (200 grams)
3 cloves garlic, finely chopped (9 grams)
2 tbsp butter (32 grams)
1 tsp dried basil (1 grams)
2 cups liquid chicken stock, salt reduced (500 mls)
400 mls reduced-fat coconut milk
4 bacon rasher, lean & trimmed (108 grams)

Method

Heat butter in a saucepan over a medium-high heat. Add onion, garlic, pumpkin
and sweet potato and combine with butter.
Nutritional Information
Add chicken stock and dried basil and simmer for 10-15 minutes or until the
vegetables are very tender. Add coconut milk and cook for a further 5 minutes.
While soup is simmering cook bacon in a non-stick fry pan for 5 minutes or until Per Serve
crispy. Chop into pieces.
Use a stick blender or bench top blender to blitz the soup until smooth, return to Energy 1133 kJ / 269 cals
heat if required.
Serve soup topped with bacon pieces. Protein 10.6g

Fibre 3.6g

Total Fat 13.5g

Carbohydrates 25.3g

Saturated Fat 4.9g

Total Sugar 12g

Free Sugar 0g
Lunch Recipe

Sun-Dried Tomato and Ricotta Toastie

Serves 1 Prep Time: 5 mins Cooking Time: 5 mins

Fussy Eater Tips: Sun-dried tomatoes have a very strong

flavour and may not be well liked initially, but repeat exposure
can increase acceptance. Serve sun-dried tomatoes next to the
toastie initially if necessary. When using bread in meals, start by
offering fussy eaters high fibre white bread; transition to
wholemeal; then multi grain. Try other types of bread like pita
pockets, English muffins, bagels, wraps or crackers too if the
family isn’t interested in sliced bread or want to try something
different. Talk with your fussy eaters about the flavour
combinations they like and suggest they try some new options,
allowing them to choose what they want to try next.

Ingredients (Makes 1 servings)

2 slices wholegrain or gluten-free bread of choice (80 grams)

1 tbsp reduced-fat ricotta cheese (20 grams)
1/4 cup sun-dried tomatoes, chopped (60 grams) Nutritional Information
1 cup baby spinach (30 grams)
Per Serve
Method
Energy 1618 kJ / 404 cals
Spread one slice of bread per serve with ricotta.
Top with dried tomatoes and spinach. Top with other slice of bread. Protein 18g
Toast in a sandwich press until golden, then serve.
Fibre 15.6g

Total Fat 7.1g

Carbohydrates 53.2g

Saturated Fat 1.1g

Total Sugar 23.3g

Free Sugar 0g
Lunch Recipe

Sweet and Sour Chicken Meatballs

Serves 2 Prep Time: 10 mins Cooking Time: 30 mins

This quick and easy recipe makes 2 delicious serves. Store

leftovers in an airtight container or freeze and defrost as needed.
If you'd like to have this recipe more than once in your weekly
meal plan use the "leftovers/eating out/own choice" thumbnail to
allocate when you will eat the extra serves to avoid excess
ingredients being added to your shopping list.

Ingredients (Makes 2 servings)

240 grams lean chicken mince

1/4 cup almond meal (37.5 grams)
salt
pepper
1 tsp coconut oil (5 mls)
2/3 cup tomato passata (167 mls)
1 tsp honey (5 mls)
2 tsp apple cider vinegar (10 mls)
1/4 tsp all spice (0.3 grams)
2 tbsp water (40 mls) Nutritional Information
1 cup baby spinach (30 grams)
Per Serve
Method
Energy 1498 kJ / 356 cals
Combine chicken mince and almond meal. Season with salt and pepper and roll
Protein 28g
into meatballs, you should be able to roll approximately 8-10.
Heat a frypan over medium-high and add the coconut oil. Add meatballs and
Fibre 3.6g
brown on all sides, remove from pan and set aside.
Add passata, honey, vinegar, allspice and water to the pan and combine. Bring to
Total Fat 23g
the boil then reduce to a gentle simmer. Return meatballs to the pan and simmer
for 25-30 minutes, stirring gently every now and then, until sauce has thickened Carbohydrates 8.2g
and meatballs are cooked through.
Divide baby spinach between two bowls and top with meatballs and sauce to Saturated Fat 5.7g
serve.
Total Sugar 8g

Free Sugar 2.9g

Dinner Recipe

Tandoori Lamb with Couscous

Serves 4 Prep Time: 10 mins Cooking Time: 10 mins

Spiced lamb and a fresh, herb couscous salad - what a flavour explosion! If you
like it hot, add a little more chilli or reduce to suit your family's tastes.

Ingredients (Makes 4 servings)

2 tsp sweet paprika (2 grams)

1 tsp ground cumin (1 grams)
1 tsp ground ginger (1 grams)
1 tsp ground turmeric (1 grams)
1 tsp ground coriander (1 grams)
2 small red chilli, finely diced (20 grams)
2/3 cup reduced-fat Greek natural yoghurt (173 grams)
salt
pepper
8-10 lamb cutlets (480 grams)
1 cup couscous, uncooked (180 grams)
2 cups green beans (240 grams)
2 tomato, chopped (200 grams) Nutritional Information
1/3 cup mint leaves, chopped (20 grams)
1/3 cup fresh coriander, chopped (20 grams) Per Serve
4 spring onion, chopped (60 grams)
1 tbsp raisins (20 grams)
Energy 1819 kJ / 433 cals
1 tbsp extra virgin olive oil (20 mls)
Protein 40.6g
Method
Fibre 5.3g
Combine paprika, cumin, ground ginger, turmeric, ground coriander, chilli and
yoghurt to form a paste. Season with a little salt and pepper. Total Fat 15.2g
Combine lamb with the tandoori paste and set aside for a few minutes.
Carbohydrates 29.9g
While lamb is marinating, prepare couscous as per packet instructions. Steam
beans until tender crisp. Saturated Fat 4.5g
When couscous and beans are ready, combine in a bowl with tomato, mint, fresh
coriander, spring onion, raisins and oil. Toss well to combine. Total Sugar 8.1g
Cook lamb cutlets (discard any excess marinade) on a hot barbecue plate, frypan
or under the grill for 3-4 minutes on each side or until cooked to your liking. Free Sugar 0g
Serve the tandoori lamb cutlets with couscous salad.
Lunch Recipe

Thai Beef Noodle Salad

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

This delicious lunch is quick and easy to make for the family or when
entertaining. With a bright and colourful presentation too it is a true crowd
pleaser.

Ingredients (Makes 6 servings)

420 grams beef fillet

cooking oil spray
270 grams rice vermicelli noodles
6 medium carrot, peeled and sliced (420 grams)
3 Lebanese cucumber, sliced (600 grams)
3 cups bean sprouts (90 grams)
6 spring onion, finely sliced (90 grams)
3 cups purple cabbage, shredded (300 grams)
2 cups mint leaves (120 grams)
2 cups fresh coriander (120 grams)
1 & 1/2 tbsp lime juice (30 mls)
1 & 1/2 tbsp fish sauce (30 mls)
1 & 1/2 tbsp maple syrup (30 mls)
Nutritional Information
1 & 1/2 tbsp fresh lemongrass, finely chopped (24 grams)
Per Serve
1 & 1/2 cloves garlic, finely grated (4.5 grams)
3 tbsp tamari (gluten free soy sauce) (60 mls)
3 tbsp water (60 mls) Energy 1294 kJ / 308 cals
3 tsp sesame oil (15 mls)
Protein 27.5g
3 teaspoons small red chilli, finely sliced (12 grams)

Fibre 7.4g
Method
Total Fat 5g
Lightly spray a pan with cooking oil spray and sear beef on all sides until browned
all over. Cook for 3-5 minutes each until cooked to your liking, then allow to rest Carbohydrates 39.9g
and slice thinly.
Saturated Fat 1.8g
Cook noodles as per packet instructions, drain and cool.
Combine carrot, cucumber, sprouts, spring onion, cabbage, mint and coriander.
Total Sugar 14.2g
Prepare the dressing by combining lime juice, fish sauce, maple syrup,
lemongrass, garlic, tamari, water, oil and chilli and whisk together well. Free Sugar 5.5g
Add cooled noodles and most of dressing to vegetables and toss well to combine.
Place sliced beef on top of salad and pour over remaining dressing to serve.
Lunch Recipe

Thai Beef with Carrot & Zucchini

Noodles
Serves 6 Prep Time: 15 mins Cooking Time: 8 mins

Using vegetables as noodles is a great way to add extra nutrients and fibre to
your day. This delicious combination of beef and veggies is so easy to prepare.

Ingredients (Makes 6 servings)

600 grams lean beef

cooking oil spray
3 tbsp lime juice (60 mls)
1 & 1/2 tbsp fish sauce (30 mls)
1 & 1/2 tbsp sesame oil (30 mls)
1 & 1/2 tbsp honey (30 mls)
3 tsp sambal oelek (chilli paste) (12 grams)
3 medium carrot (210 grams)
3 small zucchini (330 grams)
1 & 1/2 cups fresh coriander, chopped (90 grams)
1 cup mint leaves, chopped (60 grams)
1 cup cashew nuts, unsalted (120 grams) Nutritional Information
3 tsp black or white sesame seeds (12 grams)
Per Serve
Method
Energy 1455 kJ / 346 cals
Heat a fry pan over medium-high and lightly spray with cooking oil. Add beef and
cook for 3-4 minutes on both sides or until cooked to your liking. Set aside to cool, Protein 28g
then slice thinly.
Combine the lime juice, fish sauce, sesame oil, honey and chilli paste. Pour over Fibre 5g
the beef slices to marinate while it’s cooling.
Total Fat 19.5g
Using a peeler or spiraliser slice the carrot and zucchini into noodles.
Combine carrot and zucchini noodles with coriander, mint, cashews and sesame Carbohydrates 13g
seeds. Top with beef slices and spoon over marinade to serve.
Saturated Fat 4g

Total Sugar 11g

Free Sugar 6g
Lunch Recipe

Tom Kha Soup

Serves 4 Prep Time: 5 mins Cooking Time: 8 mins

This delicious Thai dish is infused with lemongrass and lime, and
has the natural sweetness of coconut milk. A perfect dish for
those cooler days.

Ingredients (Makes 4 servings)

480 grams chicken breast fillets

1 stalk fresh lemongrass (48 grams)
4 cups liquid chicken stock, salt reduced (1000 mls)
2 cups mushrooms, sliced (150 grams)
1 small zucchini, sliced (110 grams)
1 punnet baby corn (125 grams)
1 cup reduced-fat coconut milk (250 mls)
1 tbsp fish sauce (20 mls)
1 lime (30 grams)

Method

Thinly slice chicken and lemongrass. Nutritional Information

Place chicken stock into a saucepan and bring to the boil. Reduce to a gentle
simmer and add chicken breast, mushrooms, lemongrass, zucchini and baby corn. Per Serve
Simmer for 4-5 minutes or until chicken is cooked through.
Add coconut milk and fish sauce and simmer for a further 2-3 minutes.
Serve with a wedge of lime if desired. Energy 1263 kJ / 300 cals

Protein 32.9g

Fibre 2.9g

Total Fat 12.6g

Carbohydrates 11.7g

Saturated Fat 6.6g

Total Sugar 4.4g

Free Sugar 0.4g

kale salad, with fresh figs, blackberries, olive oil, pomegranate seeds, and lemon