Index super food ideas

Transcription

1 Sides, starters and light meals minute ratatouille APR kJ; 5.2g fat; 0.6g sat fat; 3.7g protein; 7.6g carbs; 4.6g fibre; 0mg chol; 60mg 87 Apple and cranberry toasted muesli clusters OCT Apricot and pistachio couscous APR kJ; 12.9g fat; 1.6g sat fat; 12.8g protein; 63.5g carbs; 3.9g fibre; 0mg chol; 70mg 42 Asian tofu and vegetable omelettes AUG Asparagus and baby beans with crunchy crumbs SEP Asparagus, avocado and cherry tomato salad NOV Banana, oat and blueberry breakfast smoothie OCT Barbecued corn and chorizo salad NOV Barbecued Thai beef with cucumber and mint salad JUN kJ; 15.6g fat; 5.4g sat fat; 46.1g protein; 5.8g carbs; 3.1g fibre; 128mg chol; 506mg 85 Basic white bread dough APR kJ; 2.9g fat; 0.4g sat fat; 5.8g protein; 38.9g carbs; 2.1g fibre; 0mg chol; 245mg 65 Bean and roast vegetable salad JUL Berry and toasted muesli parfait OCT Bircher pancakes with caramelized apple OCT Bolognese muffins MAY 12 per muffin: 1014kJ; 14.2g fat; 3.6g sat fat; 9.6g protein; 18.5g carbs; 1.4g fibre; 47mg chol; 320mg 55 Borscht JUL Boston baked beans SEP Braised asparagus and zucchini with fetta NOV Braised baby spring vegetables SEP Braised broad beans MAY kJ; 4.1g fat; 0.6g sat fat; 17.6g protein; 23g carbs; 17g fibre; 0mg chol; 15mg 36 Braised butter beans with rocket OCT Broccoli with waldorf salad SEP Bubble and squeak pies AUG Buckwheat blinis with smoked salmon and dill cream AUG Butter bean and radish salad MAR kJ; 15.9g fat; 2.9g sat fat; 5.6g protein; 9.3g carbs; 5.3g fibre; 5mg chol; 295mg 41 Cannellini beans with tomato and rosemary MAR kJ; 5.5g fat; 0.8g sat fat; 7.1g protein; 20.1g carbs; 9.8g fibre; 0mg chol; 380mg 84 Caprese bruschetta salad 61 Caramelised onion and thyme scones AUG Cauliflower, potato and pea mash MAY kJ; 10.3g fat; 6.4g sat fat; 11.2g protein; 14.2g carbs; 4.2g fibre; 32mg chol; 290mg 88 Cauliflower soup with crunchy bacon breadcrumbs JUN kJ; 14.7g fat; 6.5g sat fat; 11g protein; 13g carbs; 3.3g fibre; 29mg chol; 1579mg 89 Char siu chicken drumlettes AUG Chargrilled prosciutto asparagus with pesto dressing NOV Cheese and bacon pastry twists AUG Cheese and chive scones MAR kJ; 10.7g fat; 6.8g sat fat; 7.4g protein; 31.9g carbs; 1.6g fibre; 32mg chol; 608mg 41 Cheesy bean and potato bake MAR kJ; 9.9g fat; 5.8g sat fat; 18.5g protein; 37.1g carbs; 11.4g fibre; 27mg chol; 1043mg 49 Cheesy mashed potato bake MAY kJ; 16g fat; 10.2g sat fat; 11.3g protein; 27g carbs; 3.1g fibre; 44mg chol; 307mg 61 Cheesy sage paninis AUG Cheese souffles APR kJ; 44.1g fat; 26.6g sat fat; 20.4g protein; 17.6g carbs; 0.7g fibre; 339mg chol; 584mg 55 Cheesy zucchini and pasta slice FEB kJ; 10.2g fat; 3.1g sat fat; 8.4g protein; 14.1g carbs; 2g fibre; 61mg chol; 255mg 71 Chicken egg drop soup FEB kJ; 8.6g fat; 2.3g sat fat; 23.1g protein; 17.5g carbs; 0.7g fibre; 145mg chol; 1826mg 37 Chicken nachos salad 73 Chicken satay skewers AUG Chilli and fennel sweet potato JUN kJ; 9.5g fat; 1.2g sat fat; 4.3g protein; 31.3g carbs; 4g fibre; 0mg chol; 508mg 71 Chinese prawn purses FEB kJ; 2.5g fat; 0.4g sat fat; 15.9g protein; 20.1g carbs; 0.7g fibre; 87mg chol; 663mg 87 Chorizo sausage rolls 31 Chow mein noodles FEB kJ; 11.4g fat; 1.4g sat fat; 7.8g protein; 30g carbs; 4.2g fibre; 0mg chol; 1219mg 70 Classic tomato and basil bruschetta MAY kJ; 11.7g fat; 1.6g sat fat; 3.8g protein; 17.4g carbs; 2.6g fibre; 0mg chol; 235mg 31 Corn cakes with avocado puree and chorizo 58 Corn, pea and cheddar pasta JUN kJ; 17.7g fat; 11g sat fat; 16.7g protein; 49.7g carbs; 3.9g fibre; 52mg chol; 281mg 15 Corn three ways NOV Cos and lentil salad APR kJ; 6.6g fat; 2.4g sat fat; 4.7g protein; 4.2g carbs; 1.9g fibre; 9mg chol; 165mg 32 Creamed spinach with currants APR kJ; 14.3g fat; 8g sat fat; 3.7g protein; 7.2g carbs; 3.7g fibre; 36mg chol; 85mg 14 Creamy carrot and cauliflower soup with onion croutons SEP Creamy chicken, corn and chive chowder JUN kJ; 32.7g fat; 20.4g sat fat; 38.1g protein; 43.2g carbs; 5.1g fibre; 156mg chol; 769mg 50 Creamy corn and chive mash MAY kJ; 8.9g fat; 5.5g sat fat; 5.1g protein; 30g carbs; 4.7g fibre; 27mg chol; 291mg 76 Creamy potato and leek soup with toast soldiers JUL Creamy prosciutto and garlic gnocchi MAY kJ; 25.7g fat; 10.2g sat fat; 14.9g protein; 44.5g carbs; 4.1g fibre; 40mg chol; 1291mg 83 Creamy tuna potato salad JUN kJ; 20.9g fat; 3.7g sat fat; 15.9g protein; 44.2g carbs; 6.4g fibre; 48mg chol; 231mg 79 Crispy bocconcini with tomato chilli sauce APR kJ; 9.1g fat; 3.3g sat fat; 9.2g protein; 19.3g carbs; 1.9g fibre; 56mg chol; 396mg 83 Crispy potato cakes JUN kJ; 14.8g fat; 3.6g sat fat; 10.2g protein; 27.8g carbs; 3.5g fibre; 99mg chol; 262mg 103 Crispy smashed potatoes with bacon 87 Crunchy agnolotti bites 86 Crunchy roasted garlic and rosemary potatoes MAY kJ; 5.9g fat; 0.8g sat fat; 4.1g protein; 22.2g carbs; 3.6g fibre; 0mg chol; 46mg 67 Dairy and gluten-free pancake stacks DEC 12/JAN Five-spiced eggplant with tofu and Chinese greens FEB kJ; 8.3g fat; 1.5g sat fat; 5.7g protein; 5.7g carbs; 3.3g fibre; 0mg chol; 572mg 52 French fries FEB kJ; 23.8g fat; 2.9g sat fat; 5.6g protein; 28.5g carbs; 3.4g fibre; 9mg chol; 365mg 39 French onion soup JUL Full moon dumplings OCT Ginger and soy asparagus NOV Gluten-free cheese and spinach triangles FEB kJ; 20.9g fat; 7.6g sat fat; 13.6g protein; 59.1g carbs; 4.3g fibre; 117mg chol; 384mg 87 Goat s cheese pissaladiere tarts JUN kJ; 17.8g fat; 5.9g sat fat; 7g protein; 19g carbs; 1.5g fibre; 20mg chol; 572mg 30 Grilled haloumi and zucchini salad DEC 12/ JAN Ham and corn mini muffins FEB kJ; 3.5g fat; 0.9g sat fat; 2g protein; 6.1g carbs; 0.4g fibre; 8mg chol; 112mg 65 Ham and mushroom muffins MAR kJ; 7.4g fat; 3.3g sat fat; 16.6g protein; 26.9g carbs; 5.8g fibre; 19mg chol; 537mg 73 Ham and tomato frittata pizzas MAY kJ; 8.3g fat; 3.5g sat fat; 15.6g protein; 7g carbs; 1.4g fibre; 168mg chol; 347mg 51 Herb, cream cheese and salmon muffins FEB kJ; 7.5g fat; 2g sat fat; 3.9g protein; 11.6g carbs; 0.6g fibre; 17mg chol; 245mg 50 Honey, sesame and carrot mash MAY kJ; 6.8g fat; 3.8g sat fat; 2.7g protein; 20.4g carbs; 5.5g fibre; 18mg chol; 131mg 90 Hot dogs with sauerkraut AUG Inside-out vegetable rolls FEB 12 per roll: 156kJ; 2.3g fat; 0.4g sat fat; 0.6g protein; 3.2g carbs; 0.6g fibre; 1mg chol; 23mg 54 Italian lamb, bean and silverbeet soup JUN kJ; 8.8g fat; 3.4g sat fat; 27g protein; 15.3g carbs; 4.6g fibre; 54mg chol; 1270mg 32 Japanese tofu noodles FEB kJ; 9.2g fat; 1.2g sat fat; 22g protein; 52.2g carbs; 4.8g fibre; 0mg chol; 2156mg 101 Lemony leaf salad 87 Macadamia crumbed lamb cutlets with beetroot dip AUG Melon and prosciutto skewers 83 Mexican bean and rice salad 81 Mexican nacho wedges JUN kJ; 20.7g fat; 5.1g sat fat; 11.3g protein; 27.3g carbs; 5.2g fibre; 7mg chol; 142mg 89 Mini croque monsieur AUG Mint and dukkah labne JUL Mixed herb and roast potato salad FEB kJ; 22.9g fat; 3.2g sat fat; 5.3g protein; 29.9g carbs; 4.7g fibre; 0mg chol; 123mg 40 Moroccan-spiced chickpeas and spinach MAR kJ; 7.7g fat; 1g sat fat; 11.1g protein; 20.4g carbs; 10.2g fibre; 0mg chol; 635mg 70 Nachos with chunky guacamole SEP Noodle salad with warm satay dressing MAR kJ; 7g fat; 2.6g sat fat; 18.5g protein; 40g carbs; 3.5g fibre; 32mg chol; 831mg 86 Olive and sage batards APR kJ; 5.4g fat; 0.8g sat fat; 5.9g protein; 41.9g carbs; 2.4g fibre; 0mg chol; 574mg 57 Parsley pesto garlic breads JUN kJ; 19.3g fat; 9.9g sat fat; 8.5g protein; 32.2g carbs; 2.7g fibre; 45mg chol; 570mg 89 Pea and parsley risoni JUN kJ; 2.9g fat; 1.4g sat fat; 9.8g protein; 39.7g carbs; 6g fibre; 6mg chol; 70mg 13 Pear, goat s cheese and candied walnut bites JUN kJ; 24.4g fat; 5g sat fat; 9.9g protein; 24.2g carbs; 5g fibre; 12mg chol; 209mg 32 Peas braised in sage butter APR kJ; 8.8g fat; 5.4g sat fat; 7.8g protein; 11.7g carbs; 8g fibre; 26mg chol; 121mg 75 Pesto gnocchi cups FEB kJ; 5.9g fat; 1g sat fat; 3.1g protein; 16.8g carbs; 1.5g fibre; 2mg chol; 330mg 95 Picnic cob loaf NOV Pork and apple sausage rolls SEP Pork gyozas AUG Pork, pear and walnut salad JUN kJ; 27.1g fat; 6.1g sat fat; 20.4g protein; 11.4g carbs; 3.8g fibre; 57mg chol; 221mg 84 Potato and asparagus salad with dill aioli 66 Potato and leek soup JUL Potato and pea samosas 62 Potato and vegetable balls FEB 12 per ball: 255kJ; 1.7g fat; 0.3g sat fat; 1.7g protein; 8.9g carbs; 1.4g fibre; 0mg chol; 29mg 82 Potato cheeseburgers JUN kJ; 10.2g fat; 4g sat fat; 24.6g protein; 23.5g carbs; 4g fibre; 48mg chol; 310mg 52 Potato crisps FEB kJ; 10.6g fat; 1.3g sat fat; 5.1g protein; 28.1g carbs; 3.5g fibre; 0mg chol; 981mg 1 super food ideas

2 32 Prawn and rice noodles FEB kJ; 11.4g fat; 1.7g sat fat; 16.7g protein; 53.5g carbs; 2.2g fibre; 114mg chol; 1301mg 62 Prosciutto-wrapped haloumi bites AUG Pumpkin, polenta and chilli muffins FEB kJ; 16g fat; 4.6g sat fat; 5.1g protein; 27.5g carbs; 1.7g fibre; 30mg chol; 266mg 56 Pumpkin and zucchini sweet soy stir-fry MAR kJ; 8.1g fat; 1.6g sat fat; 9.3g protein; 44.9g carbs; 9g fibre; 94mg chol; 1367mg 83 Roasted kipfler potato and cherry tomato salad 49 Roasted pumpkin, garlic and caramelised onion mash MAY kJ; 14g fat; 8.3g sat fat; 4.7g protein; 38g carbs; 5.4g fibre; 40mg chol; 100mg 42 Roasted pumpkin soup MAY kJ; 37.1g fat; 19.8g sat fat; 13.1g protein; 60.7g carbs; 8.7g fibre; 76mg chol; 1572mg 32 Roasted rosemary and garlic sweet potato 94 Roasted tomato and basil tart NOV Roasted tomato soup JUL Rocket and parmesan salad NOV Rocket coleslaw OCT Rocket pesto pasta salad OCT Rocket, prosciutto and artichoke salad OCT Rosemary and parmesan polenta chips JUN kJ; 2.9g fat; 1.3g sat fat; 5.8g protein; 16.5g carbs; 1g fibre; 5mg chol; 728mg 32 Salsa verde potatoes APR kJ; 2.6g fat; 0.3g sat fat; 5g protein; 26.7g carbs; 4.4g fibre; 0mg chol; 81mg 89 Sausages with scary sauces SEP Sesame and chilli mixed peas SEP Singapore noodles FEB kJ; 17.1g fat; 3.9g sat fat; 8.8g protein; 37.8g carbs; 5.1g fibre; 10mg chol; 1099mg 28 Slow-cooker pea and ham soup JUL Slow-roasted lamb nachos JUL Smashed potato and fennel salad APR kJ; 17.8g fat; 2.1g sat fat; 5.4g protein; 27g carbs; 5.3g fibre; 18mg chol; 96mg 94 Smoked salmon and lettuce bites NOV Smoked salmon and pesto tartlets 93 Smoky eggplant dip JUL Smoky tortilla crisps AUG Soy and chilli mushroom stir-fry MAR kJ, 3.7g fat; 0.5g sat fat; 11.9g protein; 41.1g carbs; 6.1g fibre, 0mg chol; 1443mg 89 Spaghetti and meatball atomic cups SEP Speedy snow pea coleslaw APR kJ; 13.2g fat; 1.5g sat fat; 4.3g protein; 9.3g carbs; 5.2g fibre; 18mg chol; 95mg 40 Spiced rice and bean salad MAR kJ; 15.7g fat; 2.2g sat fat; 9.4g protein; 54.6g carbs; 7.6g fibre; 0mg chol; 400mg 15 Spiced roasted baby carrots SEP Spinach and caramelized onion cob loaf dip AUG Spicy sweet potato wedges FEB kJ; 16.4g fat; 6.4g sat fat; 5.2g protein; 35.9g carbs; 4.5g fibre; 27mg chol; 519mg 87 Spinach, fetta and pine nut pull-apart APR kJ; 10g fat; 3.4g sat fat; 10.6g protein; 39.3g carbs; 3.6g fibre; 13mg chol; 473mg 86 Spinach, walnut and fetta salad MAR kJ; 18.7g fat; 5.2g sat fat; 7.2g protein; 7.4g carbs; 3.1g fibre; 17mg chol; 318mg 45 Spring fattoush SEP Spring rolls OCT Steak sandwich salad JUN kJ; 18.8g fat; 5.8g sat fat; 42.2g protein; 86.5g carbs; 7.9g fibre; 80mg chol; 1419mg 68 Steamed asparagus and potato with parsley and mint butter NOV Sticky walnut and rosemary red onion wedges 72 Stir-fried bok choy with shiitake mushrooms FEB kJ; 3.1g fat; 0.5g sat fat; 1.5g protein; 6.2g carbs; 1.6g fibre; 0mg chol; 369mg 93 Sumac crispbread JUL Sun-dried tomato, pesto and salami muffins FEB kJ; 18g fat; 5.3g sat fat; 6.1g protein; 26.7g carbs; 2.7g fibre; 34mg chol; 351mg sodium 89 Super healthy banana, apricot and date oat bars OCT Sushi sandwiches FEB 12 per sandwich: 277kJ; 2.6g fat; 0.5g sat fat; 2.2g protein; 7.8g carbs; 0.4g fibre; 42mg chol; 346mg 16 Sweet chilli and lime peanuts SEP Sweet chilli chicken sushi FEB 12 per roll: 270kJ; 3.1g fat; 0.6g sat fat; 3.1g protein; 5.8g carbs; 0.5g fibre; 11mg chol; 54mg 35 Sweet potato and rocket with balsamic glaze OCT Sweet roasted carrot soup with chunky croutons JUL Thai noodle salad FEB kJ; 5.8g fat; 0.9g sat fat; 11.1g protein; 47.3g carbs; 4.5g fibre; 9mg chol; 1458mg 52 Thick-cut chips FEB kJ; 9.5g fat; 1.2g sat fat; 5.1g protein; 28.1g carbs; 3.6g fibre; 0mg chol; 494mg 51 Three cheese muffins FEB kJ; 20.3g fat; 6.9g sat fat; 9g protein; 24g carbs; 1.4g fibre; 36mg chol; 601mg 63 Tomato and bread soup MAR kJ; 6.5g fat; 1.1g sat fat; 11.2g protein; 29.8g carbs; 9g fibre; 2mg chol; 515mg 59 Tuna and corn ships FEB 12 per ship: 212kJ; 1.6g fat; 0.2g sat fat; 2.4g protein; 6g carbs; 0.6g fibre; 6mg chol; 50mg 56 Twice-baked potatoes JUN kJ; 19g fat; 8.8g sat fat; 10.6g protein; 20.9g carbs; 3.2g fibre; 44mg chol; 450mg 85 Two-toned spiced chips MAR kJ; 7.4g fat; 1g sat fat; 4.3g protein; 27.7g carbs; 3.3g fibre; 0mg chol; 340mg 62 Vegetable and spaghetti frittata FEB kJ; 8.8g fat; 2.1g sat fat; 12.2g protein; 36.1g carbs; 6.1g fibre; 187mg chol; 213mg 79 Vegetable san choy bau OCT Vegetarian pad see ew AUG Vegetable quinoa pilaf JUL Vietnamese beef lettuce cups AUG Walnut and fetta quinoa salad 35 Warm pork and pear salad AUG Warm zucchini and broad bean salad OCT Zucchini and bacon fritters with garlic yogurt OCT 12 Fish and seafood 38 Barbecued fish with Thai dressing and coconut rice FEB kJ; 14.9g fat; 5.5g sat fat; 36.1g protein; 50.6g carbs; 2.3g fibre; 60mg chol; 699mg 79 Barbecued ocean trout with garlic and parsley dressing APR kJ; 17g fat; 2.9g sat fat; 35.2g protein; 1g carbs; 1g fibre; 87mg chol; 151mg sodium 63 Basil and chilli mussels with fries 73 Brown rice and salmon patties JUL Chilli, lime and cashew fish fingers NOV Crab, lemon and herb linguine OCT Creamy salmon and broad bean fettuccine NOV Crispy Sichuan fish with soy ginger dressing FEB kJ; 7.9g fat; 1.5g sat fat; 36.4g protein; 41.2g carbs; 1.2g fibre; 86mg chol; 2783mg 28 Crispy tempura APR kJ; 12.7g fat; 1.8g sat fat; 33.3g protein; 68.5g carbs; 2.8g fibre; 72mg chol; 4904mg 32 Crumbed tuna rissoles MAR kJ; 25.1g fat; 10.7g sat fat; 46.5g protein; 47.5g carbs; 5.5g fibre; 184mg chol; 570mg 48 Easy fish tagine 42 Fish, saffron and tomato stew JUN kJ; 9.9g fat; 1.8g sat fat; 34.7g protein; 18.8g carbs; 7.1g fibre; 72mg chol; 653mg 51 Fish with roasted broccoli and brussels sprouts JUL Gluten-free creamy salmon pesto crepes MAR kJ; 37.5g fat; 18.4g sat fat; 22.2g protein; 37.4g carbs; 1.6g fibre; 111mg chol; 550mg 44 Gluten-free salt and pepper squid MAR kJ; 12.7g fat; 2g sat fat; 27.2g protein; 12.5g carbs; 1.5g fibre; 298mg chol; 3495mg 77 Green curry fish parcels with coconut rice JUN kJ; 7.7g fat; 4.7g sat fat; 35g protein; 33.6g carbs; 3.3g fibre; 79mg chol; 749mg 62 Green Thai fish curry APR kJ; 24.7g fat; 14g sat fat; 48.8g protein; 54.2g carbs; 8.2g fibre; 86mg chol; 1627mg 79 Homemade fish fingers JUN kJ; 8.5g fat; 3.2g sat fat; 31.7g protein; 24.3g carbs; 4.6g fibre; 112mg chol; 421mg 65 Honey mustard ocean trout with rocket and orange salad OCT Lemon and capsicum salmon parcels APR kJ; 12.2g fat; 2.5g sat fat; 39.6g protein; 51.3g carbs; 9.4g fibre; 78mg chol; 165mg 54 Lemon, dill and salmon patties 67 Lemon fish with sautéed beans and tomatoes JUL Lemony tuna and mixed herb pasta APR kJ; 11.4g fat; 1.8g sat fat; 28.8g protein; 61.1g carbs; 4.1g fibre; 30mg chol; 390mg 63 Mexican fish parcels with rice and beans NOV Poached ocean trout and snow pea salad APR kJ; 33.4g fat; 6.8g sat fat; 21.8g protein; 19.4g carbs; 3.6g fibre; 28mg chol; 172mg 63 Polenta fish and chips with tartare sauce SEP Red curry prawn skewers NOV Salmon and leek filo rolls AUG Salmon and leek quiche JUL Salmon and pea quiche APR kJ; 36.3g fat; 16.5g sat fat; 25.8g protein; 25.6g carbs; 1.6g fibre; 334mg chol; 590mg 60 Salmon kebabs with cucumber and radish dill salad 29 Seafood skewers with lime hollandaise 24 Singapore chilli prawns FEB kJ; 6g fat; 1.2g sat fat; 27.5g protein; 66.8g carbs; 3.2g fibre; 149mg chol; 1180mg 62 Smoked salmon, pea and dill croquettes JUL Spicy poached fish with rice noodles JUN kJ; 27.7g fat; 19.6g sat fat; 37.9g protein; 31.4g carbs; 4.7g fibre; 85mg chol; 770mg 43 Spicy tuna pasta salad SEP Sweet and sour fish OCT Mini Thai prawn salads FEB kJ; 1g fat; 0.4g sat fat; 3.6g protein; 0.9g carbs; 0.4g fibre; 25mg chol; 105mg 25 Thai red curry prawn stir-fry APR kJ; 21g fat; 13.1g sat fat; 40.6g protein; 30g carbs; 4.7g fibre; 242mg chol; 2240mg 42 Tuna and potato patties with spicy apple slaw MAY kJ; 18.9g fat; 3.5g sat fat; 28.2g protein; 45.1g carbs; 8.5g fibre; 77mg chol; 600mg 41 Tuna, broad bean and risoni salad NOV Tuna mornay MAR kJ; 27.9g fat; 16.4g sat fat; 33.2g protein; 28.9g carbs; 3.2g fibre; 113mg chol, 536mg 20 Tuna puttanesca FEB kJ; 21.1g fat; 3.1g sat fat; 32.2g protein; 81.1g carbs; 6.9g fibre; 33mg chol; 1122mg 33 Warm fish and noodle salad MAY kJ; 18.4g fat; 3g sat fat; 41.7g protein; 30.1g carbs; 3.9g fibre; 107mg chol; 608mg 2 super food ideas

3 46 Warm Mediterranean tuna and risoni salad OCT 12 Pasta, noodles and rice 64 Agnolotti with quick tomato and basil sauce 55 Beef and ricotta cannelloni AUG Broccoli and tuna rice pie SEP Cheesy pea and herb risotto JUL Cheesy tomato pasta bake SEP Chicken mee goring OCT Chicken ravioli with creamy mushroom sauce JUL Chilli chicken noodles in broth APR kJ; 12.2g fat; 2.8g sat fat; 36.5g protein; 43.4g carbs; 1.8g fibre; 81mg chol; 2879mg 53 Chilli prawn and basil pasta SEP Creamy tuna pasta bake JUL Easy fried rice MAY kJ; 5g fat; 0.9g sat fat; 7.2g protein; 45.3g carbs; 3.7g fibre; 0mg chol; 329mg 35 Fresh tomato and herb pasta MAY kJ; 6g fat; 0.9g sat fat; 13.8g protein; 72.3g carbs; 6g fibre; 0mg chol; 75mg 27 Italian sausage and sage fettuccine MAY kJ; 27.2g fat; 9.1g sat fat; 33.7g protein; 82.7g carbs; 7g fibre; 77mg chol; 998mg 94 Lebanese lentils and rice JUL Mushroom and spinach risotto APR kJ; 19.1g fat; 8.5g sat fat; 18.4g protein; 66.2g carbs; 3.3g fibre; 39mg chol; 983mg 35 Oven-baked sweet potato and pea risotto JUL Pad Thai OCT Penne puttanesca AUG Pumpkin and fetta pasta bake JUN kJ; 20g fat; 8.2g sat fat; 19.3g protein; 54.3g carbs; 4.4g fibre; 36mg chol; 1033mg 59 Risotto cakes with mushroom ragu NOV Spaghetti with chilli sardines and garlic breadcrumbs MAY kJ; 26.8g fat; 5.1g sat fat; 21.8g protein; 74.5g carbs; 4.4g fibre; 47mg chol; 435mg 49 Spaghetti with pesto, semi-dried tomatoes and ricotta NOV Spanish prawn and chorizo rice APR kJ; 26.8g fat; 9.5g sat fat; 44.9g protein; 50g carbs; 7.4g fibre; 180mg chol; 1739mg 62 Spicy pork, sage and tomato pappardelle JUN kJ; 21.6g fat; 5.8g sat fat; 32.4g protein; 67.9g carbs; 5.2g fibre; 47mg chol; 775mg 73 Spinach and ricotta frying pan lasagne JUN kJ; 21.4g fat; 10.2g sat fat; 26.6g protein; 29.5g carbs; 6.2g fibre; 64mg chol; 1056mg 64 Tomato, chilli and basil pasta APR kJ; 9.3g fat; 2.4g sat fat; 16.5g protein; 77.2g carbs; 7.4g fibre; 6mg chol; 520mg 44 Tomato, prosciutto and pea spaghetti APR kJ; 20.7g fat; 8.9g sat fat; 24.6g protein; 67.5g carbs; 5.9g fibre; 38mg chol; 751mg 29 Tortellini with cherry tomato basil sauce MAY kJ; 34.5g fat; 11g sat fat; 24.9g protein; 79.4g carbs; 9.5g fibre; 38mg chol; 1216mg 44 Tuna, tomato and eggplant linguine JUN kJ; 20.8g fat; 3.1g sat fat; 31.7g protein; 70.4g carbs; 8.6g fibre; 30mg chol; 375mg 49 Zucchini and ricotta pasta with pine nut crumble JUN kJ; 26.2g fat; 6.7g sat fat; 22.7g protein; 72.5g carbs; 7.3g fibre; 38mg chol; 270mg Vegetarian 62 Asparagus and goat s cheese frittata FEB kJ; 30.8g fat; 16.5g sat fat; 24.8g protein; 5.6g carbs; 2.9g fibre; 436mg chol; 510mg 47 Avocado and four bean pasta salad MAR kJ; 16.7g fat; 3.3g sat fat; 7.8g protein; 23g carbs; 6.9g fibre; 0mg chol, 237mg 41 Avocado and rocket pasta FEB kJ; 29.8g fat; 5.7g sat fat; 11.5g protein; 53.9g carbs; 5.1g fibre; 3mg chol; 250mg 45 Avocado and vegetable rice-paper rolls APR kJ; 14.4g fat; 3.1g sat fat; 3.1g protein; 17.4g carbs; 2.5g fibre; 0mg chol; 303mg sodium 15 Baby corn and noodle fritters NOV Brie and asparagus tart FEB kJ; 18.7g fat; 11.8g sat fat; 9.6g protein; 17.4 carbs; 1.9g fibre; 85mg chol; 255mg sodium 60 Bubble and squeak SEP Chickpea, fetta and vegetable couscous APR kJ; 24.1g fat; 7.6g sat fat; 24.5g protein; 74.9g carbs; 9.8g fibre; 26mg chol; 1346mg 54 Curried chickpea and spinach patties NOV Curried potato and pea pie MAR kJ; 29.4g fat; 13.4g sat fat; 15.1g protein; 77.7g carbs; 10g fibre; 61mg chol; 848mg 13 Eggplant, herb and fetta patties MAY 12 Per serve (with Greek salad): 1932kJ; 27.8g fat; 6.8g sat fat; 13.5g protein; 35.8g carbs; 7.5g fibre; 17mg chol; 656mg 65 Falafel with tabouli and chickpea dip SEP Gazpacho with smoky pepitas OCT Gluten-free spinach and ricotta ravioli with tomato sauce MAR kJ; 10.4g fat; 2.9g sat fat; 7.8g protein; 58.7g carbs; 3.6g fibre; 18mg chol; 893mg 28 Gnocchi boscaiola MAY kJ; 43.8g fat; 20.6g sat fat; 15.2g protein; 41.2g carbs; 5.4g fibre; 78mg chol; 924mg 52 Grilled eggplant and artichoke pizza 47 Lebanese rice with lentils and roasted cauliflower 37 Leek, mushroom and ricotta frittata MAY kJ; 32.3g fat; 15.6g sat fat; 22.5g protein; 8.4g carbs; 5g fibre; 436mg chol; 674mg 48 Mint and chilli haloumi with roast vegetable salad OCT Potato and pumpkin curry JUL Pumpkin, sage and parmesan tart FEB kJ; 26.2g fat; 11.2g sat fat; 17.6g protein; 60.8g carbs; 5.1g fibre; 223mg chol; 912mg 42 Roasted pumpkin and quinoa salad NOV Roasted pumpkin, rocket and fetta frittata AUG Roasted vegetable frittata APR kJ; 33.5g fat; 14.6g sat fat; 22g protein; 26g carbs; 4.9g fibre; 328mg chol; 495mg 55 Roasted vegetable pasta JUL Silverbeet and fetta filo pies JUL Spinach and ricotta filo roll AUG Spinach, cheese and egg pies OCT Thai-style zucchini and pumpkin stir-fry OCT Thyme, pumpkin and broccoli ricotta pasta bake NOV Vegetarian tagine FEB kJ; 14.3g fat; 2.8g sat fat; 11.7g protein; 59.1g carbs; 11.4g fibre; 8mg chol; 1316mg 59 Zucchini and mint ricotta pancakes with pea salad 37 Zucchini, red capsicum and fetta frittata MAR 12 no nutrition information available. Poultry 62 Asian chicken parcels OCT Baked chicken with thyme and sage butter FEB kJ; 46.1g fat; 18g sat fat; 43.5g protein; 1.9g carbs; 1.8g fibre; 181mg chol; 364mg 71 Barbecued chicken on a stick with mango salad NOV Barbecued chicken with chilli jam AUG Barbecued turkey with honey macadamia stuffing 48 Cajun chicken burger with avocado salsa OCT Cheesy chicken, zucchini and spinach lasagne FEB kJ; 31.7g fat; 13g sat fat; 46g protein; 30.9g carbs; 6g fibre; 152mg chol; 822mg 54 Chicken and fig tagine AUG Chicken and mushroom pot pie AUG Chicken and vegetable casserole JUL Chicken and vegetable laksa SEP Chicken cacciatore APR kJ; 32.5g fat; 9.2g sat fat; 40.7g protein; 46g carbs; 6g fibre; 95mg chol; 624mg 63 Chicken, chickpea and avocado salad OCT Chicken, chickpea and fetta salad 88 Chicken fricassee JUN kJ; 19.9g fat; 6.4g sat fat; 26.5g protein; 7.8g carbs; 3.8g fibre; 125mg chol; 654mg 49 Chicken mac and cheese AUG Chicken minestrone soup AUG Chicken noodle soup JUL Chicken, potato and spinach curry AUG Chicken, pumpkin and bean curry JUN kJ; 16.3g fat; 5.4g sat fat; 0g protein; 77.3g carbs; 9.2g fibre; 107mg chol; 353mg 36 Chicken schnitzel and mash APR kJ; 22.5g fat; 10g sat fat; 38.2g protein; 49.7g carbs; 4.7g fibre; 204mg chol; 451mg 46 Chicken stir-fry on Japanese rice pancakes MAY kJ; 37.7g fat; 5.6g sat fat; 49.2g protein; 68.5g carbs; 1.7g fibre; 192mg chol; 1257mg 67 Chicken, vegetable and noodle soup AUG Chilli chicken with roasted garlic and creamy mash 58 Chilli coconut chicken with cucumber rice salad SEP Classic chicken Kiev APR kJ; 49.6g fat; 25.3g sat fat; 59g protein; 57.5g carbs; 8.6g fibre; 327mg chol; 786mg 65 Creamy chicken and corn soup AUG Creamy chicken and mushroom pies JUN kJ; 45.8g fat; 17.2g sat fat; 37.7g protein; 64.7g carbs; 4.1g fibre; 138mg chol; 1543mg 62 Creamy chicken and pumpkin pasta APR kJ; 29.1g fat; 11.7g sat fat; 46.3g protein; 94.7g carbs; 9.7g fibre; 123mg chol; 620mg 18 Creamy gnocchi, chicken and semi-dried tomato bake MAY kJ; 54.4g fat; 27.3g sat fat; 52.7g protein; 71.2g carbs; 3.7g fibre; 198mg chol; 2007mg 53 Creamy paprika chicken and mushroom OCT Crispy chicken with gremolata yoghurt OCT Crunchy parmesan chicken APR kJ; 23.4g fat; 6.4g sat fat; 38.5g protein; 23.4g carbs; 2.9g fibre; 162mg chol; 470mg 66 Fragrant chicken wonton soup SEP Ginger chicken and peanut noodles OCT Gluten-free chicken, pumpkin and basil pesto pasta MAY kJ; 32.3g fat; 5.3g sat fat; 36.8g protein; 83.5g carbs; 10.9g fibre; 109mg chol; 305mg 44 Gluten-free chicken schnitzel with salsa MAR kJ; 20.9g fat; 4.5g sat fat; 41.6g protein; 43.9g carbs; 3.6g fibre; 191mg chol; 487mg 45 Gluten-free Thai buffalo wings MAR kJ; 38.4g fat; 11.9g sat fat; 43.7g protein; 29.4g carbs; 1.5g fibre; 228mg chol; 692mg 61 Greek chicken quesadillas JUL Greek-style chicken with tzatziki JUN 12 (No nutrition information available.) 60 Grilled balsamic chicken with rice salad APR kJ; 16.8g fat; 3g sat fat; 37.3g protein; 31.5g carbs; 3.3g fibre; 97mg chol; 450mg 55 Grilled chicken with spiced fig chutney NOV Hoisin chicken and rice noodle stir-fry AUG Honey and ginger chicken stir-fry MAR kJ; 9.2g fat; 1.7g sat fat; 36.1g protein; 91.6g carbs; 4.3g fibre; 81mg chol; 492mg 3 super food ideas

4 11 Honey sesame chicken with snow peas APR kJ; 23.5g fat; 4.8g sat fat; 27.8g protein; 49.7g carbs; 1.9g fibre; 87mg chol; 636mg 56 Indian-style chicken curry APR kJ; 33g fat; 8.8g sat fat; 41.5g protein; 94g carbs; 10.5g fibre; 144mg chol; 1113mg 48 Indian curried chicken rice MAR kJ; 27.3g fat; 6.9g sat fat; 55.8g protein; 71.7g carbs; 2.9g fibre; 221mg chol; 1297mg 48 Italian chicken meatloaves with mash JUN kJ; 27g fat; 11.1g sat fat; 58.1g protein; 44.9g carbs; 7.6g fibre; 209mg chol; 1170mg 38 Lemon and mint chicken kebabs with white bean puree MAY kJ; 29.8g fat; 6.5g sat fat; 42.4g protein; 37.3g carbs; 7.5g fibre; 147mg chol; 545mg 59 Lemon and spinach risotto with grilled chicken NOV Lemon, chicken and parmesan rissoles FEB kJ; 24.2g fat; 6.5g sat fat; 34.7g protein; 17g carbs; 2.9g fibre; 129mg chol; 714mg 52 Lemon honey chicken with chorizo potatoes JUN kJ; 33.3g fat; 10.5g sat fat; 49.1g protein; 49.8g carbs; 3.9g fibre; 162mg chol; 769mg 43 Lemongrass chicken and prawn cups OCT Lemony drumsticks with cheat s aioli NOV Lemony pesto chicken pieces MAR kJ; 30g fat; 8.1g sat fat; 30.1g protein; 0.6g carbs; 0.7g fibre; 121mg chol;160mg 45 Low-fat chicken spinach rolls with green beans FEB kJ; 9.9g fat; 3.1g sat fat; 34.4g protein; 13g carbs; 6.2g fibre; 92mg chol; 580mg 44 Low-fat chicken with vermicelli noodles and plum sauce FEB kJ; 14.9g fat; 3.6g sat fat; 31.7g protein; 82.6g carbs; 5.3g fibre; 120mg chol; 204mg 63 Low-fat creamy chicken pasta OCT Low-fat sesame chicken with lime and pepper wedges FEB kJ; 13g fat; 2.3g sat fat; 36.3g protein; 35.7g carbs; 5.9g fibre; 100mg chol; 750mg sodium 66 Mandarin, chicken and cashew salad JUN 12 (No nutrition information available.) 64 Maple-roasted pumpkin and chicken salad JUN kJ; 25.2g fat; 3.90g sat fat; 39.30g protein; 25g carbs; 3.8g fibre; 97mg chol; 150mg 66 Mediterranean chicken and olive casserole JUN kJ; 25.4g fat; 5.9g sat fat; 50.40g protein; 53.2g carbs; 3.8g fibre; 195mg chol; 1257mg 50 Midweek roast dinner with garlic gravy NOV Moroccan chicken, carrot and chickpea soup JUL Moroccan roast chicken with quick couscous stuffing MAR Oh-so-easy chicken and leek pies JUN kJ; 33.3g fat; 13.9g sat fat; 29.7g protein; 31.4g carbs; 4.1g fibre; 145mg chol; 763mg 65 One-pot Japanese teriyaki chicken JUN kJ; 14.2g fat; 3.7g sat fat; 30.90g protein; 65.4g carbs; 2.10g fibre; 109mg chol; 645mg 31 One-pot red curry chicken and rice JUL One-pot sticky apricot and orange chicken with rice MAY kJ; 33.3g fat; 11g sat fat; 45.8g protein; 55.4g carbs; 2.9g fibre; 131mg chol; 761mg 81 Orange and soy chicken OCT Paprika chicken and chickpea soup AUG Parmesan-crusted chicken with roast pumpkin salad MAY kJ; 30.7g fat; 8.5g sat fat; 57.7g protein; 31.9g carbs; 4.7g fibre; 264mg chol; 590mg 63 Peking chicken crepes with snow pea salad SEP Pesto chicken with chargrilled vegetable salad NOV Reduced-fat butter chicken OCT Rice noodle, chicken and pineapple salad 60 Rich tomato and chicken casserole APR kJ; 38.6g fat; 10.3g sat fat; 39.7g protein; 49.4g carbs; 11.1g fibre; 151mg chol; 1036mg 51 Roast chicken with bacon and sage stuffing MAR kJ; 39.6g fat; 10.7g sat fat; 46.6g protein; 40.6g carbs; 8.5g fibre; 196mg chol; 969mg 42 Roast chicken with pesto potato salad 45 Roast chorizo chicken with chokoes and mushrooms JUL Roast turkey with apricot and hazelnut stuffing 48 Sage chicken with chilli and lemon crushed potatoes 37 Sesame chicken with noodles JUN kJ; 14.2g fat; 3.7g sat fat; 30.90g protein; 65.4g carbs; 2.10g fibre; 109mg chol; 645mg 28 Sicilian herbed chicken with cheesy garlic bread NOV Slow-cooker turkey cacciatore JUL Smokey chicken with oregano APR kJ; 37.4g fat; 10.4g sat fat; 41g protein; 11.2g carbs; 2.9g fibre; 202mg chol; 652mg 28 Southern un-fried chicken with coleslaw, mashed potato and gravy OCT Spiced chicken with saffron rice JUN kJ; 3.8g fat; 0.80g sat fat; 37.5g protein; 60g carbs; 1.70g fibre; 97mg chol; 610mg 20 Spicy chicken pilaf FEB kJ; 24.2g fat; 5.1g sat fat; 43.2g protein; 79.3g carbs; 4.4g fibre; 154mg chol; 410mg 59 Spicy sesama chicken noodle salad 57 Sticky caramel chilli chicken stir-fry JUL Sticky Chinese chicken APR kJ; 14.3g fat; 3g sat fat; 42.8g protein; 46.3g carbs; 7.6g fibre; 97mg chol; 1712mg 39 Summer chicken involtini MAR 12 no nutrition information available. 33 Sweet Moroccan chicken casserole MAY kJ; 55.6g fat; 17.9g sat fat; 97.2g protein; 91.9g carbs; 8.8g fibre; 234mg chol; 1180mg 46 Tandoori chicken pizza AUG Teriyaki chicken and noodle stir-fry MAR kJ; 9.3g fat; 1.8g sat fat; 38.2g protein; 51.9g carbs; 3.2g fibre; 81mg chol; 1951mg 25 Teriyaki chicken sushi bowl FEB kJ; 13.5g fat; 3.8g sat fat; 36g protein; 74.1g carbs; 1.7g fibre; 130mg chol; 2271mg sodium 66 Thai coconut chicken soup AUG Thai curry chicken pies JUN kJ; 42.2g fat; 20.8g sat fat; 44g protein; 31.2g carbs; 4.2g fibre; 220mg chol; 1003mg 23 Thai sweet chilli chicken rissoles APR kJ; 35.5g fat; 10.8g sat fat; 30.2g protein; 21.8g carbs; 4.5g fibre; 70mg chol; 733mg sodium 36 The ultimate chicken pie SEP Tropical chicken burgers NOV Vegetable Thai red curry AUG Vietnamese chicken pho JUL Warm chicken and bocconcini salad NOV Warm chicken and lentil salad 27 Yellow coconut chicken curry MAR kJ; 39.6g fat; 23.3g sat fat; 44.4g protein; 72.4g carbs; 4.4g fibre; 163mg chol; 727mg Beef, lamb and pork 41 Almond and sage veal schnitzels AUG American-style beef burgers JUL Antipasto pizza MAY kJ; 29.4g fat; 9.6g sat fat; 19.3g protein; 18.4g carbs; 3.8g fibre; 46mg chol; 1079mg 48 Asian mini meatloaves with noodle salad MAR kJ; 16g fat; 3.3g sat fat; 38.1g protein; 56.7g carbs; 4.2g fibre; 45mg chol; 987mg 24 Aussie burgers OCT Balsamic lamb and beetroot salad OCT Balsamic veal with zucchini, capsicum and fetta salad OCT Balsamic-glazed lamb with spinach, grape and pecan salad OCT Bangers and burgers NOV Barbecue glazed meatloaf JUN kJ; 15.6g fat; 6.6g sat fat; 42.2g protein; 21.7g carbs; 4.3g fibre; 124mg chol; 577mg 25 Barbecued beef and black bean sauce FEB kJ; 8.9g fat; 3.4g sat fat; 39.5g protein; 40g carbs; 4.9g fibre; 94mg chol; 1641mg 68 Barbecued beef patties SEP Barbecued Greek-style lamb with mint yoghurt APR kJ; 25g fat; 9.1g sat fat; 49.2g protein; 3.4g carbs; 0.7g fibre; 136mg chol; 270mg 27 Barbecued T-bones with potato wedges, rocket salad and pepper sauce NOV Beef and Asian greens stir-fry OCT Beef and bean burritos MAR kJ; 39.4g fat; 18.3g sat fat; 36.5g protein; 64.9g carbs; 7.8g fibre; 104mg chol; 1217mg 54 Beef and black bean stir-fry MAR kJ; 12.3g fat; 3.7g sat fat; 35.8g protein; 71.9g carbs; 3.4g fibre; 81mg chol; 952mg 71 Beef and mushroom meatballs with spaghetti SEP Beef and snow pea stir-fry with easy fried rice MAY kJ; 20.7g fat; 5.8g sat fat; 49.9g protein; 54g carbs; 5.8g fibre; 117mg chol; 1466mg 38 Beef and vegetable pot roast APR kJ; 11.9g fat; 3.3g sat fat; 32.6g protein; 21.1g carbs; 5.1g fibre; 76mg chol; 310mg 60 Beef and vegetable rissoles APR kJ; 28.9g fat; 7.6g sat fat; 35.1g protein; 57g carbs; 9.1g fibre; 121mg chol; 665mg 21 Beef and white bean salad FEB kJ; 14.6g fat; 4.1g sat fat; 23g protein; 35.1g carbs; 11.1g fibre; 38mg chol; 885mg 60 Beef bourguignon with chive dumplings JUL Beef curry pie SEP Beef curry puffs NOV Beef dhal AUG Beef fajitas with radish salsa JUN kJ; 19.1g fat; 6.8g sat fat; 40.8g protein; 41.9g carbs; 5.3g fibre; 96mg chol; 546mg 39 Beef in black bean sauce FEB kJ; 15.7g fat; 5g sat fat; 42.8g protein; 7.4g carbs; 2.1g fibre; 117mg chol; 780mg 52 Beef kofta with tomato and mint quinoa salad JUL Beef pot roast FEB kJ; 17.4g fat; 7.8g sat fat; 71.2g protein; 16.2g carbs; 3.8g fibre; 166mg chol; 621mg 41 Beef ragu with rigatoni MAY kJ; 20.9g fat; 8.5g sat fat; 57.6g protein; 67.3g carbs; 7.8g fibre; 109mg chol; 535mg 46 Beef stroganoff MAR kJ; 18.8g fat; 7.2g sat fat; 50.4g protein; 88.1g carbs; 101mg carbs; 12.2g fibre; 232mg chol, 770mg 62 Beef stroganoff JUL Best-ever brown sugar ham 64 Bolognese-stuffed eggplants NOV Bolognese jacket potatoes APR kJ; 8.5g fat; 3.4g sat fat; 21.6g protein; 41g carbs; 10g fibre; 40mg chol; 270mg 29 Bourbon barbecue ribs NOV Broccoli, ricotta and beef mince lasagne NOV Bubble and squeak patties MAR kJ; 18g fat; 5.6g sat fat; 18.2g protein; 44.6g carbs; 7.3g fibre; 72mg chol; 692mg 72 Cheat s moussaka JUN kJ; 24.7g fat; 11.6g sat fat; 38.7g protein; 12.9g carbs; 4.8g fibre; 100mg chol; 628mg 61 Cheat s pastitsio SEP Cheesy beef and rice meatballs APR kJ; 14.2g fat; 6.1g sat fat; 34.1g protein; 39g carbs; 5.9g fibre; 67mg chol; 367mg 4 super food ideas

5 59 Cheesy beef lasagne APR kJ; 57.3g fat; 29.8g sat fat; 62.2g protein; 52.3g carbs; 6.9g fibre; 213mg chol; 870mg 39 Chilli beef stir-fry APR kJ; 15.3g fat; 4.2g sat fat; 32.2g protein; 32.3g carbs; 1.9g fibre; 80mg chol; 709mg 63 Cheesy ham and asparagus crepes DEC 12/ JAN Chilli lamb mini sausage rolls FEB kJ; 7.4g fat; 2.8g sat fat; 9.1g protein; 11.7g carbs; 0.8g fibre; 41mg chol; 276mg 61 Chinese meatballs with hoisin noodles NOV Cider-glazed beef fillet 65 Classic steak Diane 38 Continental subs with cheat s sauerkraut JUN kJ; 21.9g fat; 5.4g sat fat; 17.8g protein; 51g carbs; 5.6g fibre; 37mg chol; 1499mg 69 Cottage pie SEP Creamy bacon and pea gnocchi SEP Creamy mustard veal with pappardelle JUN kJ; 43g fat; 23.6g sat fat; 45.2g protein; 49.9g carbs; 5.2g fibre; 207mg chol; 400mg 39 Crumbed pork cutlets with pear chutney and warm potato salad MAY kJ; 24g fat; 5g sat fat; 36.7g protein; 64.6g carbs; 6.5g fibre; 117mg chol; 370mg 56 Dukkah lamb with pumpkin fritters AUG Easy pork gumbo AUG Easy veal parmigiana 58 Family beef pie APR kJ; 34.9g fat; 12.8g sat fat; 34.3g protein; 69g carbs; 10.2g fibre; 138mg chol; 1065mg 74 Fast-cooked lamb and date tagine JUN kJ; 20.1g fat; 5.2g sat fat; 38.8g protein; 70.4g carbs; 4.4g fibre; 85mg chol; 417mg 34 Fennel, pork and veal burgers MAY kJ; 18.3g fat; 6g sat fat; 38g protein; 55.1g carbs; 8g fibre; 98mg chol; 788mg 46 Fetta and spinach mince tarts MAY kJ; 30.6g fat; 12.6g sat fat; 51.9g protein; 26.4g carbs; 4.3g fibre; 160mg chol; 973mg 50 Five-spice pork and greens NOV Five-spice pork and plum stir-fry MAR kJ; 11.2g fat; 2.3g sat fat; 39.8g protein; 46.6g carbs; 4.7g fibre; 90mg chol; 521mg 53 Garlicky lamb with lemon dressing DEC 12/ JAN Ginger beef stir-fry 62 Glazed orange pork with sweet potato and parsnip SEP Gluten-free lasagne MAY kJ; 34.5g fat; 18.2g sat fat; 54g protein; 99.5g carbs; 8.7g fibre; 145mg chol; 700mg 70 Gnocchi bolognaise SEP Gnocchi with lamb sausages, tomatoes and eggplant AUG Greek pasta filo pie MAR kJ; 36.6g fat; 21.9g sat fat; 32.8g protein; 41.7g carbs; 4.5g fibre; 140mg chol; 969mg 33 Grilled steak with beetroot and chickpea salad OCT Grilled steak with ratatouille and garlic toasts 57 Hearty lamb and vegetable soup JUL Hearty lamb pie with rosemary potato dumplings SEP Hoisin beef stir-fry MAR kj, Fat 12.4 g, Saturated fat 3.8 g, Protein 38.4 g, Carbohydrate 73.3 g, Fibre 5.8 g, Cholesterol 80 mg, Sodium 507 mg. 37 Home-style lamb casserole MAY kJ; 18.5g fat; 6.4g sat fat; 55.7g protein; 73.6g carbs; 5.7g fibre; 159mg chol; 608mg 37 Honey mustard pork roast with apples and pan gravy JUN kJ; 14.1g fat; 2.6g sat fat; 38.3g protein; 26.3g carbs; 4.1g fibre; 144mg chol; 519mg 21 Honey-roasted pumpkin and bacon filo pie MAR kJ; 35.5g fat; 18.2g sat fat; 22g protein; 26g carbs; 2.5g fibre; 329mg chol; 887mg 28 Indian spiced lamb chops with curried spinach and currant pilaf NOV Italian sausage pasta bake with roasted tomato sauce MAY kJ; 37.1g fat; 15.5g sat fat; 32.3g protein; 51g carbs; 5.4g fibre; 82mg chol; 1012mg 55 Jumbo mince and vegetable burritos APR kJ; 38.7g fat; 9.5g sat fat; 30.2g protein; 82.6g carbs; 7.9g fibre; 81mg chol; 1267mg 27 Kofte with carrot and mint couscous APR kJ; 23.5g fat; 5.5g sat fat; 32.9g protein; 41.3g carbs; 4.7g fibre; 75mg chol; 540mg 55 Lamb and cashew biryani OCT Lamb and fetta rissoles with tomato chutney APR kJ; 23.4g fat; 8.7g sat fat; 34.3g protein; 13.9g carbs; 2.3g fibre; 139mg chol; 560mg 67 Lamb and lentil pie JUL Lamb and vegetable hot pot JUL Lamb chops with harissa yoghurt NOV Lamb chops with sundried tomato and basil butter AUG Lamb chops with oregano and lemon OCT Lamb cutlets with nam jim and coconut rice OCT Lamb, caramelised onion and rosemary penne OCT Lamb korma MAY kJ; 28g fat; 8.3g sat fat; 49.7g protein; 44.4g carbs; 5.5g fibre; 162mg chol; 935mg 44 Lamb rissoles with mint pea mash APR kJ; 26.4g fat; 11.2g sat fat; 38.7g protein; 49.1g carbs; 7.5g fibre; 153mg chol; 335mg 52 Lamb shank casserole JUN kJ; 24.4g fat; 10.7g sat fat; 47.9g protein; 53.3g carbs; 8.2g fibre; 130mg chol; 1365mg 61 Lamb, sweet potato and rosemary skewers NOV Lebanese-spiced lamb skewers with roasted cauliflower salad AUG Lemon and coriander lamb skewers NOV Lemon, sausage and silverbeet lasagne JUL Lemongrass, chilli and pork stir-fry MAR kJ; 16.9g fat; 5.6g sat fat; 32g protein; 58.5g carbs; 1.8g fibre; 67mg chol; 1572mg 30 Lime and ginger beer pork skewers NOV Marinated lamb chops with potato FEB 12 and corn salad 2397kJ; 31.4g fat; 5.8g sat fat; 25.7g protein; 44g carbs; 6.2g fibre; 89mg chol; 546mg 60 Mexican beef and corn rissoles with tortillas 43 Mexican beef lasagne APR kJ; 31.7g fat; 13.3g sat fat; 56.5g protein; 56.1g carbs; 12.6g fibre; 103mg chol; 2165mg 53 Mexican beef roast with charred tomato salsa OCT Mexican meatball soup NOV Mexican omelette SEP Minted leg of lamb with roasted vegetables APR kJ; 26.7g fat; 11.3g sat fat; 58.6g protein; 33.7g carbs; 5.7g fibre; 182mg chol; 166mg 48 Moroccan-spiced pork meatballs MAR kJ; 13.4g fat; 3.9g sat fat; 31.3g protein; 28.5g carbs, 3.7g fibre; 75mg chol; 515mg 67 Moroccan lamb with roast carrot salad SEP Mum s spicy lamb shanks NOV Mustard balsamic beef with creamy potato bake JUL Pan-fried cider and caraway pork with cabbage and apples JUN kJ; 28.4g fat; 12.7g sat fat; 34.5g protein; 20g carbs; 6g fibre; 123mg chol; 480mg 28 Pappardelle with hazelnut and parsley pesto MAR kJ; 43.8g fat; 5.5g sat fat; 21g protein; 81.7g carbs; 6g fibre; 13mg chol; 490mg 29 Parmesan and herb schnitzel with rocket and pear salad FEB kJ; 30.6g fat; 6.3g sat fat; 40.3g protein; 38.2g carbs; 3.9g fibre; 205mg chol; 583mg 49 Pastrami potato patties with fried egg JUN kJ; 22.6g fat; 5.8g sat fat; 18.1g protein; 39.1g carbs; 3.3g fibre; 198mg chol; 737mg 55 Peppered beef stir-fry MAR kJ; 12.2g fat; 3.6g sat fat; 37.5g protein; 72.1g carbs; 4.8g fibre; 80mg chol; 948mg 38 Pork and cauliflower pie JUL Pork and veal meatloaf with crunchy parmesan topping MAR kJ; 19.1g fat; 5.5g sat fat; 31.1g protein; 13.6g carbs; 1.5g fibre; 123mg chol; 380mg 47 Pork and veal moussaka MAY kJ; 24.2g fat; 10g sat fat; 50.3g protein; 10.3g carbs; 4.6g fibre; 150mg chol; 565mg 38 Pork larb with glass noodles MAR 12 no nutrition information available. 44 Pork meatball green curry JUN kJ; 40.1g fat; 24.3g sat fat; 48g protein; 39.4g carbs; 4.3g fibre; 121mg chol; 1694mg 24 Pork milanese with creamy pasta MAR kJ; 48.7g fat; 24.2g sat fat; 52.6g protein; 85.8g carbs; 6.8g fibre; 237mg chol; 480mg 31 Pork sausage and bean soup MAR kJ; 17.1g fat; 5g sat fat; 19.9g protein; 21.9g carbs; 9.5g fibre; 33mg chol; 1075mg 41 Pork sausage stew with almond couscous OCT Pork tonkatsu with coleslaw 54 Pork, veal and lentil lasagne JUN kJ; 36.1g fat; 19.3g sat fat; 47.8g protein; 49.5g carbs; 9.7g fibre; 134mg chol; 939mg 13 Pork with roasted plums MAR kJ; 16g fat; 5.5g sat fat; 58.8g protein; 19.3g carbs; 5.3g fibre; 158mg chol; 478mg 42 Posh chilli with tortilla crisps OCT Potato and chorizo tortilla APR kJ; 31g fat; 9.1g sat fat; 25.9g protein; 17.5g carbs; 2.9g fibre; 457mg chol; 670mg sodium 29 Potato, leek and bacon bake JUN kJ; 21.1g fat; 8.8g sat fat; 31.6g protein; 35.6g carbs; 6.4g fibre; 80mg chol; 1505mg 33 Pumpkin and cherry tomato pasta bake MAR kJ; 26.5g fat; 15.3g sat fat; 32g protein; 72.7g carbs; 6.8g fibre; 81mg chol; 889mg 65 Rare roast beef, beetroot and goat s cheese salad SEP Red curry lamb and broccolini stir-fry FEB kJ; 16.2g fat; 5.6g sat fat; 42.2g protein; 60g carbs; 2.3g fibre; 102mg chol; 817mg 77 Red curry lamb skewers with noodles JUN kJ; 13.6g fat; 6.5g sat fat; 42.7g protein; 37.3g carbs; 1.6g fibre; 108mg chol; 855mg 53 Rich beef cassoulet SEP Rissoles with mash and onion gravy JUN kJ; 27.1g fat; 11.6g sat fat; 52.9g protein; 49.9g carbs; 6.4g fibre; 167mg chol; 904mg 59 Roast lamb with pistachio and date stuffing OCT Roast pork with apple and cider APR kJ; 33.3g fat; 11.9g sat fat; 52.1g protein; 16.3g carbs; 2.2g fibre; 159mg chol; 141mg sodium 61 Roast pork with potatoes, fennel and lemon gravy JUN kJ; 37.5g fat; 13.2g sat fat; 49.8g protein; 22.7g carbs; 6.8g fibre; 162mg chol; 1882mg 52 Roasted satay pork with greens OCT Rolled meatloaf SEP Rump steak with salsa verde and tomato salad FEB kJ; 27.9g fat; 6.4g sat fat; 37.2g protein; 5.7g carbs; 3g fibre; 104mg chol; 335mg 26 Sausage and bean stew with mustard mash MAR kJ; 39.8g fat; 15.4g sat fat; 27.2g protein; 43.5g carbs; 9g fibre; 50mg chol; 1205mg 33 Sausage and lentil stew JUL Sausage and pumpkin curry MAR kJ; 47.8g fat; 17.2g sat fat; 32.1g protein; 93g carbs; 7.8g fibre; 82mg chol; 1754mg 54 Sausage baguettes with pumpkin chips NOV 12 5 super food ideas

6 51 Sausage tomato cook-up JUL Sausages with parmesan and thyme polenta chips FEB kJ; 42.5g fat; 19.1g sat fat; 29.7g protein; 26.9g carbs; 2.3g fibre; 98mg chol; 1720mg 57 Sesame lamb patties with chickpea salad OCT Slow-cooked paprika beef with sour cream mash JUL Slow-cooker beef in soy and orange sauce JUL Slow-cooker beef with paprika potatoes MAR kJ; 18.6g fat; 5.2g sat fat; 49.6g protein; 38.4g carbs; 7.8g fibre; 107mg chol; 1226mg 41 Slow-cooker beef with roasted vegetables MAY kJ; 18g fat; 6.4g sat fat; 48g protein; 31.6g carbs; 6.8g fibre; 98mg chol; 220mg 26 Slow-cooker caramel pork with Asian greens JUL Slow-cooker honeyed apricot lamb with almond couscous JUL Slow-cooker Indian beef JUN kJ; 35.3g fat; 8.6g sat fat; 57.6g protein; 77.8g carbs; 6.9g fibre; 134mg chol; 2000mg 23 Slow-cooker massaman lamb shanks JUL Slow-cooker Mexican pork chilli with pickled corn salsa JUL Slow-cooker roast beef JUL Slow-cooker tomato, basil and eggplant beef JUL Slow-roasted lamb JUL Spiced beef skewers with yoghurt sauce OCT Spicy beef and eggplant gozleme FEB kJ; 14.2g fat; 3.6g sat fat; 12.3g protein; 24.3g carbs; 2.1g fibre; 23mg chol; 417mg 55 Spicy Mexican mince and rice APR kJ; 29.2g fat; 8.2g sat fat; 32.4g protein; 56.1g carbs; 8.4g fibre; 66mg chol; 759mg 94 Spicy Moroccan lamb shanks JUL Spicy steak sandwich MAR kJ; 41.8g fat; 6.4g sat fat; 35.4g protein; 82g carbs; 14.3g fibre; 84mg chol; 1091mg 31 Spicy tomato braised ribs JUN kJ; 16.7g fat; 5.2g sat fat; 25.8g protein; 16.5g carbs; 1.9g fibre; 72mg chol; 939mg 73 Steak bourguignon JUN kJ; 27.7g fat; 14.5g sat fat; 41.9g protein; 25g carbs; 4.8g fibre; 135mg chol; 819mg 60 Steak with peppercorn sauce with roast vegetable SEP Sticky char siu pork and noodles FEB kJ; 7.8g fat; 1.7g sat fat; 33.3g protein; 40.3g carbs; 2.2g fibre; 89mg chol; 1133mg 39 Sticky hoisin barbecued lamb shoulder NOV Sticky mustard beef skewers with roast potato salad SEP Sticky pork and eggplant stir-fry MAY kJ; 14.1g fat; 3g sat fat; 29.6g protein; 13.8g carbs; 2.6g fibre; 119mg chol; 807mg 71 Stir-fried beef and vegetable chow mein SEP Stuffed rice and lentil tomatoes OCT Summer pork salad 25 Sweet and sour crumbed pork OCT Sweet beef and apricot casserole JUL Sweet potato and ham fritters OCT Sweet sticky pork with garlic and chive rice FEB kJ; 14.1g fat; 3.5g sat fat; 34.8g protein; 53g carbs; 4.9g fibre; 71mg chol; 880mg 56 Teriyaki beef, sticky rice and cucumber NOV Tomato and balsamic beef casserole JUN kJ; 22.6g fat; 6.4g sat fat; 58.6g protein; 38.5g carbs; 11.1g fibre; 129mg chol; 1115mg 42 Tomato, chorizo and bean soup AUG Turkish lamb burger FEB kJ; 19.9g fat; 6g sat fat; 38.7g protein; 58.3g carbs; 5g fibre; 133mg chol; 901mg 101 Twice-cooked spiced pork belly with cherry sauce 13 Veal and tomato stuffed eggplant MAY kJ; 20.7g fat; 5.2g sat fat; 28.9g protein; 24.1g carbs; 8.2g fibre; 85mg chol; 470mg 87 Veal involtini in tomato sauce MAY kJ; 12.5g fat; 4.5g sat fat; 41.3g protein; 10.7g carbs; 2.5g fibre; 145mg chol; 649mg 26 Vegetarian pan pizza OCT Vietnamese pork and pineapple noodles JUN kJ; 11.9g fat; 4.5g sat fat; 24.3g protein; 53.3g carbs; 4.6g fibre; 57mg chol; 999mg 44 Warm BLT salad NOV Warm sausage salad with pepper dressing FEB kJ; 13.8g fat; 3.7g sat fat; 23.1g protein; 55.4g carbs; 6.3g fibre; 47mg chol; 820mg Sweets 16 Adrian Richardson s cherry pie JUN 12 (no nutritional information available.) 90 Anzac slice APR 12 per slice: 836kJ; 9.9g fat; 6.6g sat fat; 2.3g protein; 24.7g carbs; 1.5g fibre; 21mg chol; 111mg 77 Apple custard scrolls MAY 12 per scroll: 1119kJ; 12.2g fat; 7.7g sat fat; 5.7g protein; 32g carbs; 4.1g fibre; 36mg chol; 251mg 93 Apricot and cranberry bread and butter pudding cake JUN kJ; 27.3g fat; 15.5g sat fat; 8.5g protein; 56.8g carbs; 1.1g fibre; 201mg chol; 369mg 72 Apricot and sultana oat cookies MAR kJ; 5.6g fat; 3.4g sat fat; 1.5g protein; 20.8g carbs; 1g fibre; 16mg chol; 79mg 95 Baked lemon cheesecake AUG Balsamic strawberries with ricotta cream MAY kJ; 11.6g fat; 7.3g sat fat; 7.7g protein; 28.6g carbs; 2.6g fibre; 40mg chol; 115mg 82 Banana caramel ice-cream NOV Beaker biscuits SEP Berry custard tartlets MAY kJ; 8.5g fat; 3.8g sat fat; 3.4g protein; 24.9g carbs; 0.7g fibre; 81mg chol; 71mg 94 Berry mascarpone mini cheesecakes AUG Best-ever baked ricotta cheesecake MAY kJ; 28.1g fat; 18.2g sat fat; 11.5g protein; 48.6g carbs; 0.9g fibre; 134mg chol; 473mg 83 Black bottom pie JUL Black forest cake MAR kJ; 34g fat; 21.4g sat fat; 7g protein; 61.4g carbs; 1.3g fibre; 139mg chol; 341mg 92 Blueberry cheesecake AUG Blueberry cupcakes NOV Boiled pudding NOV Brain cakes SEP Brandied fruit semifreddo FEB kJ; 40.8g fat; 25.7g sat fat; 6.1g protein; 42.6g carbs; 2.7g fibre; 143mg chol; 139mg 95 Buttery orange cupcakes NOV Buttery passionfruit shortbread bites 93 Candy-cane cookies 94 Cappuccino cheesecake AUG Caramel chocolate and almond praline brownie pie SEP Caramel mud cake MAY kJ; 45.3g fat; 28.6g sat fat; 8.6g protein; 90.7g carbs; 0.8g fibre; 138mg chol; 278mg 61 Caramel swirl cheesecake MAY kJ; 57.1g fat; 36.3g sat fat; 8.8g protein; 49.5g carbs; 0.7g fibre; 199mg chol; 472mg 70 Caramel-filled chocolate eggs APR 12 per egg: 915kJ; 7.5g fat; 4.4g sat fat; 3.1g protein; 36g carbs; 0.3g fibre; 10mg chol; 63mg 48 Carrot and pecan muffins with cream cheese icing FEB kJ; 24.7g fat; 7.5g sat fat; 5.5g protein; 48.4g carbs; 2.5g fibre; 42mg chol; 301mg 88 Cheat s tiramisu cake MAY kJ; 13.7g fat; 7.9g sat fat; 9.4g protein; 46g carbs; 0.3g fibre; 33mg chol; 314mg 77 Cherry and roast almond clusters FEB kJ; 7.7g fat; 2.8g sat fat; 2.1g protein; 11.1g carbs; 1g fibre; <1mg chol; 9mg 38 Cherry apple splice SEP Cherry cobbler JUN kJ; 11g fat; 6.6g sat fat; 4.9g protein; 61.4g carbs; 2.4g fibre; 60mg chol; 232mg 82 Cherry pie JUL Chewy pecan squares MAY 12 No nutrition information available. 85 Choc coconut slice JUN 12 per slice: 1017kJ; 11.8g fat; 8.1g sat fat; 2g protein; 33.1g carbs; 0.9g fibre; 39mg chol; 113mg 76 Choc-cherry mousse APR kJ; 34.7g fat; 21.3g sat fat; 6g protein; 40.4g carbs; 0.7g fibre; 122mg chol; 68mg 77 Choc-hazelnut crepe cake NOV Chocolate-dipped Anzac biscuits APR 12 per biscuit: 691kJ; 8.9g fat; 6.9g sat fat; 1.7g protein; 19.3g carbs; 0.9g fibre; 15mg chol; 99mg 98 Chocolate caramel bars JUL Chocolate cupcakes with gingerbread toppers 95 Chocolate fairy floss cupcakes JUL Chocolate fondant with roast rhubarb and cinnamon cream JUN kJ; 67.1g fat; 41.2g sat fat; 12.3g protein; 46.6g carbs; 2.9g fibre; 362mg chol; 316mg 79 Chocolate fridge slice FEB kJ; 12.6g fat; 7.1g sat fat; 3.4g protein; 23.7g carbs; 0.7g fibre; 22mg chol; 59mg 88 Chocolate honeycomb self-saucing pudding JUL Chocolate mint cookies AUG Chocolate mud cakes with peanut butter ganache MAY kJ; 35.4g fat; 20.2g sat fat; 8.3g protein; 67.7g carbs; 1.8g fibre; 91mg chol; 244mg 71 Chocolate nests APR kj, 8.4g fat; 5.7g sat fat; 2.5g protein; 24.7g carbs; 0.3g fibre; 4mg chol; 93mg 83 Chocolate peanut butter tart NOV Chocolate pistachio refrigerator cake AUG Chocolate polka dot muffins FEB kJ; 13.5g fat; 3.5g sat fat; 5g protein; 42.1g carbs; 1.3g fibre; 19mg chol; 230mg 92 Chocolate sandwich cookies 92 Chocolate-gingerbread-house petits fours 124 Christmas cake pops 88 Christmas fruit cake NOV Classic blueberry muffins FEB kJ; 11g fat; 1.8g sat fat; 4g protein; 35g carbs; 1.3g fibre; 18mg chol; 217mg 79 Classic custard tarts MAR kJ; 11.3g fat; 6.8g sat fat; 5.1g protein; 23.2g carbs; 0.6g fibre; 86mg chol; 104mg 77 Classic finger buns MAR kJ; 6.1g fat; 3.8g sat fat; 4.6g protein; 56.2g carbs; 1.9g fibre; 30mg chol; 54mg 78 Classic lamingtons MAR kJ; 9.5g fat; 7.1g sat fat; 3.6g protein; 43.9g carbs; 1.7g fibre; 52mg chol; 65mg 74 Coconut ice NOV Cookies and cream ice-cream sundaes AUG Crackled chocolate cookies MAY 12 No nutrition information available. 72 Cranberry and coconut muesli bars MAR kJ; 10.5g fat; 7.4g sat fat; 1.8g protein; 25.4g carbs; 1g fibre; 23mg chol; 130mg 88 Cranberry, walnut and orange loaf APR kJ; 13.3g fat; 1.4g sat fat; 8.5g protein; 47.5g carbs; 3.2g fibre; 24mg chol; 283mg 24 Creamy chocolate ice-cream with dark chocolate sauce AUG Crème brulee cheesecake AUG Dark chocolate mud cake MAY kJ; 33.7g fat; 18g sat fat; 7.9g protein; 90.5g carbs; 2.2g fibre; 89mg chol; 233mg 76 Double-choc mousse tart APR kJ; 36.3g fat; 22.1g sat fat; 5.6g protein; 45.4g carbs; 0.3g fibre; 120mg chol; 277mg 82 Double-chocolate raspberry bites MAR kJ; 7.6g fat; 4.7g sat fat; 1.2g protein; 9.6g carbs; 0.2g fibre; 13mg chol; 14mg 23 Double chocolate mousse cake AUG Dragon castle cake SEP 12 6 super food ideas