Nutritional Info:
Energy: 1920kJ
Calories: 459cal
Protein: 37g
Fat: 8g
- saturated: 2g
Carbohydrates: 60g
- sugars: 3g
Dietary Fibre: 4g
Sodium: 360mg
Calcium: 80mg
Iron: 2mg
ready in about 30 minutes;
serves 4
You might need to buy:
- x 150g firm white fish fillets such as hoki
- sesame oil
- salt-reduced soy sauce
- Chinese rice wine or dry sherry
ready in about 15 minutes;
serves 4
You might need to buy:
- salmon fillets
- salt and pepper to taste
- French's Dijon Mustard
- olive oil
- lemon juice
- minced garlic
serves 6
You might need to buy:
- extra-virgin olive oil
- fresh ground white pepper
- diced skinless boneless salmon
- dry white italian wine
- dry penne pasta
serves 4
You might need to buy:
- chicken broth
- chopped onion
- 1⁄8-1/4 teaspoon dried thyme
- cold water
- cornstarch
- snipped fresh parsley
serves 8
You might need to buy:
- olive oil
- minced garlic
- cumin
- cod fish fillet
- -4 tablespoons lime juice
serves 6
You might need to buy:
- low sodium soy sauce
- dry sherry
- minced garlic
- peeled minced gingerroot
- low sodium chicken broth
- unsweetened pineapple juice
- cornstarch
- tomato paste
- vinegar
- peanut oil
- 2⁄3 cup diagonally sliced carrot
- 1⁄3 cups sliced fresh mushrooms
- 1⁄3 cup chopped green onion
- fresh broccoli florets
- cooked rice
ready in about 25 minutes;
serves 2
You might need to buy:
- ground ginger
- paprika
- ground cumin
- olive oil
- diced tomatoes
- raisins
- cinnamon
- salt and freshly ground pepper
- lemon zest
serves 4
You might need to buy:
- cornflake crumbs or panko flakes)
- low-fat Parmesan cheese
- dried parsley
- pepper
- Mrs. Dash extra spicy seasoning
- Cooking spray
- seasoning salt
You might need to buy:
- loosely packed Italian parsley leaves
- ground pepper
- kosher salt
- freshly grated parmigiano-reggiano cheese
- fine dry plain bread crumbs
- large sea scallops
- tbls lemon zest
- tbls extra-virgin olive oil
- lemon juice
ready in about 20 minutes;
serves 7
You might need to buy:
- shredded lettuce
- chopped fresh tomato
- hot pepper sauce
- mayonnaise
- sour cream
- white pepper
- lime juice
- red snapper fillets