Recipes

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Basic Porridge

Ingredients: 1½ cups rolled oats ½ cup milk 2 cups water 3 tablespoons…

Traffic Light: Serves: 6

Beef burger patty

Ingredients: 750g lean beef mince 1 large brown onion, grated (or finely diced)…

Traffic Light: Serves: 12

Beef gozleme

Ingredients: Spinach base 1 tablespoon polyunsaturated oil 1 leek, very finely chopped 2…

Traffic Light: Serves: 20

Breakfast Burrito for two

Ingredients: 4 eggs 2 tablespoons milk 2 tablespoons tomato relish 2 cups English…

Traffic Light: Serves: 2

Burrito bowl

Ingredients: 2 raw chicken breasts ½ packet taco seasoning mix Cooking spray 1…

Traffic Light: Serves: 12

Burrito cups

Ingredients: 2 raw chicken breasts, skin removed and diced ½ packet taco seasoning…

Traffic Light: Serves: 6-8 cups

Calzone

Ingredients: 1 tortilla or wrap 1 tablespoon pizza sauce ¼ cup mushroom, sliced…

Traffic Light: Serves: 1

Chicken and corn patties

Ingredients: 1kg lean chicken mince 2 eggs, lightly whisked 2 teaspoons wholegrain mustard…

Traffic Light: Serves: 12

Chicken and mushroom gozleme

Ingredients: Spinach base 1 tablespoon polyunsaturated oil 1 leek, very finely chopped 2…

Traffic Light: Serves: 20

Chicken cacciatore

Ingredients: 2 tablespoons olive oil 1 onion, diced 500g skinless chicken thighs, cut…

Traffic Light: Serves: 8 (250g cup)

Chicken rissoles

Ingredients: 1kg lean chicken mince 1 large red onion, grated 2 carrots, peeled,…

Traffic Light: Serves: 16

Chilli con carne

Ingredients: 2 tablespoons olive oil 1 brown onion, diced 2 cloves garlic, crushed…

Traffic Light: Serves: 8

Christmas slice

Ingredients: 5 eggs Pepper to taste 1 large zucchini, grated 400g carrot, sweet…

Traffic Light: Serves: 8

Corn fritters with salsa

Ingredients: Fritters 420g can corn kernels, drained, rinsed ½ cup plain flour 2…

Traffic Light: Serves: 16

Creamy chicken pasta

Ingredients: 3 tablespoons margarine 1 brown onion, finely diced 2 cloves garlic, finely…

Traffic Light: Serves: 14

Fried rice

Ingredients: 3 cups basmati rice, cooked and cooled 2 whole eggs, beaten 1…

Traffic Light: Serves: 6

Full of veg pasta sauce

Ingredients: 2 tablespoons olive oil 2 small brown onions, diced 1 small leek,…

Traffic Light: Serves: 30

Impossible quiche

Ingredients: 5 eggs 470ml reduced fat milk 200g reduced fat cheese, grated 1…

Traffic Light: Serves: 10

Lamb koftas with yoghurt sauce

Ingredients: Koftas 3 tablespoons coriander seeds 3 tablespoons cumin seeds 1.5kg minced lean…

Traffic Light: Serves: 30 small koftas

Loaded Indian flatbread

Ingredients: 2 teaspoons sea salt 2 cups luke warm water 5 tablespoons olive…

Traffic Light: Serves: 32 small flatbreads

Macaroni cheese

Ingredients: 500g macaroni pasta, uncooked 1 tablespoon olive oil 1 brown onion, finely…

Traffic Light: Serves: 14

Meatball sub

Ingredients: 2kg lean beef mince 1 cup carrot, grated 1 cup zucchini, grated…

Traffic Light: Serves: 160 balls/32 subs

Mexican pita pockets

Ingredients: 10 Tortillas 200g salsa / napolitana sauce recipe 3 ½ cups chopped…

Traffic Light: Serves: 10

San choy bow

Ingredients: 1 tablespoon olive oil 500g lean pork mince 6 spring onions, sliced…

Traffic Light: Serves: 8 (160g serves)

Sandwiches and Wraps

  Fillings for sandwiches Curried egg Turkey, cranberry & avocado Tuna mayonnaise &…

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