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Throw-together dinners

Throw-together dinners to show you how easy and delicious healthy eating can be.

Tandoori fish

Rub 150g white fish with ½ teaspoon tandoori paste. Bake in oven for 10 minutes. Warm 125g ready-steamed brown rice. Add 2 cups baby spinach and 1 large carrot, peeled in ribbons. Squeeze over lemon, if desired.
1750kJ, 34g protein, 7g fibre, 2 veges

Cheesy scramble on toast

Mix 2 eggs, 2 tablespoons trim milk and 1 teaspoon chia seeds. Steam or microwave 1 cup broccoli, 4 spears asparagus or ½ cup green beans and 1 cup spinach until tender. Add veges to hot pan with egg mixture, scramble. Sprinkle with cheese and chives and serve on 1 slice grainy toast.
1710kJ, 34g protein, 8g fibre, 2 veges

Spiced lentils with roast vegetables

Warm ½ cup lentils and 2 cups cooked leftover roast vegetables, eg beetroot, broccoli, capsicum, with ½ teaspoon each smoked paprika and cumin. Serve with 1 cup rocket leaves, ¼ cup fresh herbs, eg thyme, mint, basil, 1 tablespoon mustard vinaigrette (1:1 olive oil: vinegar + ½ teaspoon mustard) and 1 tablespoon chopped almonds.
1600kJ, 15g protein, 14g fibre, 5 veges

Chicken Greek salad

Toss all ingredients together (100g cooked chicken, 1 Lebanese cucumber cut in chunks, 1 small tomato cut in chunks, ½ red onion cut in chunks, ½ red capsicum cut in chunks, 6 Greek olives cut in half, 1 cup mesclun leaves, 20g feta, crumbled) and serve with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil as dressing.
1660kJ, 38g protein, 6g fibre, 5 veges

Date modified: September 12 2019
First published: Oct 2019

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