Weight Management Archives - Page 4 of 6

Ingredients

1 cup dried wholemeal pasta
Large handful frozen peas
Extra virgin olive oil
2 bacon eyes, diced
¼ onion, finely chopped
Parmesan cheese, to serve

Method

Cook pasta according to packet instructions. With 3 minutes to go, add peas to the pot of pasta. Finish cooking, then drain and set aside.
Meanwhile, heat a drizzle of oil in a frypan over a medium-high heat. Add bacon and onion and fry for 8-10 minutes, or until cooked through and crisp. Transfer to a plate lined with paper towel.
Combine pasta, peas, bacon and onion. Divide into 2 serving bowls. Dress with a drizzle of oil and top with freshly grated parmesan cheese.

Tips

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Nutrition Per Serving

Ingredients

1 tbs extra virgin olive oil
1 spring onion, finely chopped
1 clove of garlic, finely sliced
Handful of parsley leaves, chopped
1 x 110g can sardines in springwater, drained
Half a lemon, zested, cut in half
Chilli flakes, optional
2 slices wholegrain bread

Method

Heat oil in a frying pan over medium heat. Add spring onion and garlic and cook for 1 minute.
Add parsley, sardines, lemon zest, juice of one lemon quarter and chilli, if using. Toss together in the pan until sardines are warmed through (2-3 minutes).
Meanwhile, toast the bread.
Top toast with sardine mixture. Garnish with freshly cracked black pepper and serve with the remaining lemon wedge.

Tips

Nutrition Per Serving

Ingredients

2 slices wholegrain bread
1 tsp mustard
1 x 95g can tuna in oil (drained)
¼ avocado, sliced
40g grated cheddar cheese
Extra virgin olive oil

Method

Preheat sandwich press.
Meanwhile, prepare sandwich by spreading mustard on one side of the bread. Top with remaining fillings and second slice of bread. Drizzle the top of the sandwich with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

100g pumpkin, peeled and sliced very thinly
1 small zucchini, sliced very thinly lengthways
Extra virgin olive oil
1 marinated roasted capsicum, sliced
25g goat’s cheese, crumbled
2 slices wholegrain bread

Method

Preheat oven to 200˚C.
Add pumpkin and zucchini to a small baking tray, drizzle with oil and bake for 30 minutes.
Preheat sandwich press.
Meanwhile, prepare sandwich by layering vegetables and cheese on one slice of bread. Top with the second slice of bread and drizzle with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat sandwich press.
Meanwhile, prepare sandwich by layering cheese and beans on one slice of bread. Top with the second slice of bread and drizzle with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Whisk together eggs, cheese and cream. Set aside.
Heat oil in a frying pan over a low-medium heat. Add eggs to the pan. Using a flexible spatula, gently push the egg mixture around the pan until cooked through.
Meanwhile, toast the bread.
Top bread with scrambled eggs, garnish with chives and serve immediately.

Tips

Nutrition Per Serving

Ingredients

2 slices wholegrain bread
Handful of grated cheese
Pinch of dried Italian herbs
Extra virgin olive oil
1 x 400g can pumpkin soup
Sour cream

Method

Preheat sandwich press.
Meanwhile, prepare sandwich by sprinkling cheese and herbs on one piece of bread. Top with second slice of bread. Drizzle the top of the sandwich with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted.
Meanwhile, heat soup according to packet instructions. Top with a dollop of sour cream and a drizzle of oil, and serve with the toasted sandwich.

Tips

Nutrition Per Serving

Ingredients

1 cup full cream milk
1 tbs skim milk powder
1 banana
½ cup rolled oats
½ cup frozen mixed berries
30g almonds
1 tbs chia seeds
Squeeze of honey

Method

Combine all ingredients in a blender and blitz until smooth. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Note: You could replace goat’s cheese with fetta or grated cheddar cheese.

Method

Add eggs to a small pot and cover with water. Bring to the boil and cook for 4 minutes for so!-boiled. (Cook for 7 minutes for hard-boiled). Carefully discard boiling water and place eggs into a bowl of iced water.
Meanwhile, toast the bread and top with avocado.
Once the eggs have cooled slightly, peel away the shell and place on avocado toast.
Crumble over goat’s cheese and sprinkle with chilli flakes, if using. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Extra virgin olive oil spray
2 cups almond meal
2 tsp cinnamon
1 tsp baking powder
½ cup full-fat Greek yoghurt
½ cup peanut butter
½ cup honey
¼ cup light extra virgin olive oil
1 egg
1 cup frozen blueberries
12 tsp mixed seeds

Method

Preheat oven to 180˚ C. Line a 12-cup muffin tin with muffin liners and spray with extra virgin olive oil.
In a mixing bowl, combine almond meal, cinnamon and baking powder.
In a separate mixing bowl, combine yoghurt, peanut butter, honey, oil and egg.
Fold the wet ingredients into the dry ingredients, then fold through blueberries.
Distribute muffin mixture evenly over the 12 muffin cases. Sprinkle 1 tsp seeds on top of each muffin. Bake for 30 minutes.
Remove muffins from oven and set aside to cool slightly. Transfer onto a wire rack to cool completely before enjoying.

Tips

Nutrition Per Serving

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