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Alfredo Chicken Pasta ×

Creamy Chicken Alfredo Pasta

Serves 4
540 kcal
50g Protein
42g Carbs
18g Fat
6g Fibre

Ingredients

Method

  1. Cook the pasta in salted boiling water according to packet instructions until al dente. Reserve some pasta water, then drain.
  2. Meanwhile, dice the chicken breast and mince the garlic if not already prepared.
  3. Heat a large non-stick frying pan over medium-high heat. Add the chicken and garlic and cook for 5–7 minutes, stirring occasionally, until the chicken is golden and cooked through.
  4. Reduce the heat to low. Add the light cream cheese and low-fat milk, stirring until the cream cheese has melted and the sauce is smooth and creamy.
  5. Add the grated Parmesan and stir until melted and the sauce has slightly thickened.
  6. Add the cooked pasta and toss until evenly coated. Add a splash of reserved pasta water if needed to loosen the sauce.
  7. Season with salt and black pepper to taste, then divide evenly between 4 serves.
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Creamy Cajun Prawn Pasta ×

Creamy Cajun Prawn Pasta

Serves 4
500 kcal
41g Protein
51g Carbs
15g Fat
10g Fibre

Ingredients

  • 300g Vetta SMART Protein Pasta, dry
  • 500g raw peeled prawns
  • 2 tsp Cajun seasoning
  • 1 tsp olive oil
  • 1 small brown onion, finely diced
  • 4 garlic cloves, minced
  • 400g canned crushed tomatoes
  • 200ml light cooking cream
  • 30g Parmesan, finely grated
  • ½ tsp smoked paprika
  • Salt and black pepper, to taste
  • Fresh parsley, roughly chopped, to serve (optional)

Method

  1. Cook the pasta in salted boiling water according to packet instructions until al dente. Reserve ½ cup of pasta water, then drain.
  2. If needed, peel and devein the prawns. Add them to a bowl with 1 tsp Cajun seasoning and toss until evenly coated.
  3. Finely dice the onion, mince the garlic and roughly chop the parsley, if using.
  4. Heat the olive oil in a large frying pan over medium-high heat. Add the prawns and cook for 1–2 minutes per side, or until just cooked through. Remove from the pan and set aside.
  5. Add the onion to the same pan and cook for 2–3 minutes until softened. Add the garlic and cook for another 30 seconds.
  6. Add the crushed tomatoes, remaining Cajun seasoning and smoked paprika. Stir to combine and simmer for 4–5 minutes.
  7. Reduce the heat to low and stir through the light cooking cream and Parmesan until smooth and creamy.
  8. Add the cooked pasta and prawns and toss until evenly coated, adding a splash of reserved pasta water if needed to loosen the sauce.
  9. Season with salt and black pepper, divide evenly between 4 serves and top with chopped parsley, if desired.
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Beef Bolognese ×

Beef Bolognese

Serves 4
530 kcal
43g Protein
52g Carbs
15g Fat
11g Fibre

Ingredients

  • 300g Vetta SMART Protein Pasta, dry
  • 500g 5% fat extra-lean beef mince
  • 1 brown onion, finely diced
  • 1 carrot, finely diced
  • 2 celery stalks, finely diced
  • 3 garlic cloves, minced
  • 1 tbsp olive oil
  • 2 tbsp tomato paste
  • 2 × 400g cans crushed tomatoes
  • 1 tsp Italian mixed herbs
  • 1 beef stock cube
  • ½ cup water
  • Salt and black pepper, to taste
  • 20g Parmesan, finely grated, to serve

Method

  1. Cook the pasta in salted boiling water according to packet instructions until al dente. Drain and set aside.
  2. Heat the olive oil in a large pan over medium-high heat. Add the onion, carrot and celery and cook for 4–5 minutes until softened.
  3. Add the garlic and cook for a further 30 seconds.
  4. Add the beef mince and cook for 5–7 minutes, breaking it apart with a wooden spoon, until browned.
  5. Stir through the tomato paste and Italian herbs and cook for 1 minute.
  6. Add the crushed tomatoes, beef stock cube and water. Stir to combine and bring to a gentle simmer.
  7. Reduce the heat and simmer uncovered for 15–20 minutes, stirring occasionally, until the sauce has thickened.
  8. Season with salt and black pepper to taste.
  9. Divide the pasta and Bolognese evenly between 4 serves and top each with Parmesan.
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Pasta Bake ×

Creamy Chicken Pasta Bake

Serves 4
480 kcal
48g Protein
50g Carbs
11g Fat
10g Fibre

Ingredients

  • 300g Vetta SMART Protein Pasta, dry
  • 480g chicken breast, diced
  • 1 brown onion, finely diced
  • 2–3 garlic cloves, minced
  • 1 capsicum, diced
  • 200g mushrooms, sliced
  • Spray oil
  • 1 tsp sweet paprika
  • 1 tsp Italian mixed herbs
  • 500g crushed tomatoes
  • 100g light cream cheese
  • 125ml reserved pasta water, as needed
  • 50g grated tasty cheese
  • Salt and black pepper, to taste

Method

  1. Preheat the oven to 180°C. Cook the pasta in salted boiling water until just al dente. Reserve 125ml pasta water, then drain.
  2. Lightly spray a large pan with oil and heat over medium-high heat. Add the onion, garlic and capsicum and cook for 2–3 minutes, or until beginning to soften.
  3. Add the mushrooms, chicken, paprika and Italian mixed herbs. Season with salt and pepper and cook for 5–7 minutes, stirring occasionally, until the chicken is cooked through.
  4. Add the crushed tomatoes and simmer for 5–10 minutes. Reduce the heat and stir through the light cream cheese until smooth, adding a splash of reserved pasta water if needed.
  5. Add the cooked pasta and stir until evenly coated.
  6. Transfer to a baking dish and top evenly with the grated tasty cheese.
  7. Bake for 10–15 minutes, or until the cheese has melted and the sauce is bubbling.
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Whopper-Inspired Beef Burger ×

Whopper-Inspired Beef Burger

Serves 1
400 kcal
32g Protein
34g Carbs
14g Fat
3g Fibre

Ingredients

  • 120g 5% fat extra-lean beef mince
  • 1 sesame burger bun
  • 15g light mayonnaise
  • 15g tomato sauce
  • 30g tomato, sliced
  • 20g iceberg lettuce, shredded
  • 15g brown onion, thinly sliced
  • 15g pickles, sliced
  • Salt and black pepper, to taste
  • Spray oil

Method

  1. Shape the beef mince into a thin patty slightly wider than the burger bun. Season both sides with salt and black pepper.
  2. Lightly spray a frying pan with oil and heat over medium-high heat. Cook the beef patty for 3–4 minutes per side, or until browned and cooked through.
  3. Lightly toast the bun in the same pan.
  4. Spread the light mayonnaise and tomato sauce over the bun.
  5. Layer with the lettuce, tomato, beef patty, onion and pickles, then top with the remaining half of the bun and serve.
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Big Mac-Inspired Beef Burger ×

Big Mac-Inspired Beef Burger

Serves 1
500 kcal
45g Protein
38g Carbs
19g Fat
4g Fibre

Ingredients

  • Burger
  • 150g 5% fat extra-lean beef mince
  • 1 sesame burger bun
  • 1 slice light cheese
  • ½ cup shredded iceberg lettuce
  • 2 tbsp finely diced brown onion
  • 15g pickles, sliced
  • Salt, to taste
  • Big Mac-Inspired Sauce
  • 40g low-fat Greek yoghurt
  • 10g light mayonnaise
  • 10g tomato sauce
  • 1 tsp yellow mustard
  • 1 tsp white vinegar
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • Pinch of salt

Method

  1. Divide the beef mince into 2 × 75g portions and shape into thin patties. Season lightly with salt.
  2. Heat a non-stick frying pan over high heat. Add the patties and cook for 2–3 minutes on each side, or until browned and cooked through.
  3. Place the cheese over one patty during the final minute of cooking and allow it to melt.
  4. Lightly toast the burger bun in the same pan.
  5. Combine the Greek yoghurt, light mayonnaise, tomato sauce, mustard, vinegar, paprika, garlic powder and salt in a small bowl.
  6. Spread some sauce over the bottom bun, then layer with lettuce, one beef patty, cheese, onion and pickles. Add the second patty and remaining sauce, then finish with the top bun.
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Pad See Ew ×

Chicken Pad See Ew

Serves 4
500 kcal
35g Protein
52g Carbs
17g Fat
4g Fibre

Ingredients

  • 600g boneless, skinless chicken thigh, thinly sliced
  • 480g fresh rice noodles
  • 2 bunches Chinese broccoli or broccolini, chopped
  • 4 eggs
  • 4 garlic cloves, minced
  • 4 tsp neutral oil
  • White pepper, to taste
  • Sauce
  • 4 tbsp light soy sauce
  • 4 tsp dark soy sauce
  • 4 tsp oyster sauce
  • 2 tsp sugar
  • 2 tsp white vinegar
  • 4 tbsp water

Method

  1. Microwave the fresh rice noodles according to packet instructions until softened, then gently separate and set aside. Mix all sauce ingredients together in a small bowl.
  2. Heat 2 tsp oil in a large wok or frying pan over high heat. Cook the chicken for 4–5 minutes until browned and cooked through, then remove and set aside.
  3. Add the remaining oil and garlic to the pan, followed by the Chinese broccoli or broccolini. Stir-fry for 1–2 minutes until just tender.
  4. Push the vegetables to one side, add the eggs and scramble until just set. Add the noodles and chicken back to the pan, then pour over the sauce and toss gently to combine.
  5. Let the noodles sit against the hot pan for 20–30 seconds to lightly caramelise. Toss once more, season with white pepper and serve.
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Pad Krapow ×

Beef Pad Kra Pao

Serves 4
500 kcal
38g Protein
47g Carbs
15g Fat
4g Fibre

Ingredients

  • 500g extra-lean beef mince
  • 200g green beans, finely chopped
  • 4 garlic cloves, finely chopped
  • 2–3 bird's eye chillies, finely chopped (adjust to taste)
  • 1 packed cup Thai basil leaves
  • 4 large eggs
  • 2 tsp neutral oil
  • 600g cooked jasmine rice
  • Sauce
  • 2 tbsp oyster sauce
  • 1 tbsp light soy sauce
  • 1 tbsp fish sauce
  • 1 tsp sugar
  • 2–3 tbsp water

Method

  1. Combine the oyster sauce, soy sauce, fish sauce, sugar and water in a small bowl.
  2. Heat the oil in a large frying pan or wok over medium-high heat. Add the garlic and chilli and cook for 20–30 seconds until fragrant.
  3. Add the beef mince and cook until browned, breaking it apart as it cooks. Add the green beans and stir-fry for another 2–3 minutes.
  4. Pour over the sauce and cook for 1–2 minutes until glossy. Turn off the heat and stir through the Thai basil until just wilted.
  5. Fry the eggs separately to your liking.
  6. Divide the cooked jasmine rice evenly between 4 containers (150g per serve). Divide the beef mixture evenly between each container and top each with 1 fried egg.
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Beef & Broccoli Stir Fry ×

Beef & Broccoli Stir Fry

Serves 4
480 kcal
38g Protein
51g Carbs
11g Fat
6g Fibre

Ingredients

  • 600g lean beef strips
  • 500g broccoli, cut into florets
  • 3 garlic cloves, minced
  • Spray oil
  • 600g cooked jasmine rice
  • Sauce
  • 3 tbsp oyster sauce
  • 2 tbsp light soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1 tbsp cornflour
  • 100ml water
  • Black pepper, to taste

Method

  1. Combine the oyster sauce, light soy sauce, honey, sesame oil, cornflour, water and black pepper in a small bowl.
  2. Lightly spray a large wok or frying pan with oil and heat over high heat. Add the garlic and beef and stir-fry for 2–3 minutes, or until the beef is browned.
  3. Add the broccoli and stir-fry for another 2–3 minutes, adding a splash of water if needed to help the broccoli cook until just tender.
  4. Pour over the sauce and toss for 1–2 minutes, or until the sauce has thickened and evenly coated the beef and broccoli.
  5. Divide the cooked jasmine rice evenly between 4 serves (150g per serve), then divide the beef and broccoli stir fry evenly between each.
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Chicken Fried Rice ×

Chicken Fried Rice

Serves 4
460 kcal
43g Protein
48g Carbs
10g Fat
5g Fibre

Ingredients

  • 600g chicken breast, diced
  • 600g cooked jasmine rice, preferably chilled
  • 4 eggs
  • 300g frozen peas, corn & carrot
  • 3 garlic cloves, minced
  • Spray oil
  • 2 spring onions, thinly sliced (optional)
  • Sauce
  • 3 tbsp light soy sauce
  • 1 tbsp oyster sauce
  • 1 tsp sesame oil
  • White pepper, to taste

Method

  1. Lightly spray a large wok or frying pan with oil and heat over high heat. Add the chicken and cook for 4–5 minutes, or until golden and cooked through.
  2. Add the garlic and frozen peas, corn & carrot and stir-fry for 2–3 minutes, or until heated through.
  3. Push everything to one side of the pan, crack in the eggs and scramble until just set.
  4. Add the chilled rice, light soy sauce, oyster sauce and sesame oil. Stir-fry over high heat for 2–3 minutes, breaking up the rice as you go, until everything is evenly coated and heated through.
  5. Season with white pepper and stir through the sliced spring onion, if using. Divide evenly between 4 serves.
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Beef Hokkien Noodles ×

Beef Hokkien Noodles

Serves 4
500 kcal
37g Protein
59g Carbs
11g Fat
7g Fibre

Ingredients

  • Beef
  • 600g lean beef strips
  • 1 tbsp light soy sauce
  • 1 tbsp cornflour
  • Stir Fry
  • 600g fresh Hokkien noodles
  • 1 brown onion, thinly sliced
  • 1 carrot, julienned
  • 1 red capsicum, thinly sliced
  • 200g broccoli, cut into small florets
  • 3 garlic cloves, minced
  • Spray oil
  • Sauce
  • 3 tbsp oyster sauce
  • 2 tbsp light soy sauce
  • 1 tbsp dark soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 100ml water
  • Black pepper, to taste

Method

  1. Add the beef strips, 1 tbsp light soy sauce and cornflour to a bowl and toss until evenly coated. Set aside for 10–15 minutes. Prepare the Hokkien noodles according to packet instructions and combine the sauce ingredients in a small bowl.
  2. Lightly spray a large wok or frying pan with oil and heat over high heat. Add the beef and stir-fry for 2–3 minutes, or until browned.
  3. Add the onion, carrot, capsicum, broccoli and garlic and stir-fry for another 3–4 minutes, until just tender.
  4. Add the Hokkien noodles and sauce and toss over high heat for 2–3 minutes, until everything is evenly coated and the sauce has slightly thickened.
  5. Season with black pepper and divide evenly between 4 serves.
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Vietnamese Shaking Beef ×

Vietnamese Shaking Beef

Serves 4
510 kcal
39g Protein
50g Carbs
16g Fat
3g Fibre

Ingredients

  • 600g rump steak, cut into bite-sized cubes
  • 2 tbsp oyster sauce
  • 2 tbsp light soy sauce
  • 2 tsp fish sauce
  • 1 tsp sugar
  • 2 tsp sesame oil
  • 4 garlic cloves, minced
  • Black pepper, to taste
  • 1 red onion, cut into wedges
  • 1 red capsicum, sliced
  • 2 tsp butter
  • 600g cooked jasmine rice
  • 2 tomatoes, sliced
  • 1 cucumber, sliced
  • Salt Pepper Sauce
  • 1 lime, juiced
  • Salt, to taste
  • Black pepper, to taste

Method

  1. Add the beef, oyster sauce, light soy sauce, fish sauce, sugar, sesame oil, half the garlic and black pepper to a bowl. Toss to coat and marinate for 20–30 minutes.
  2. Heat a large frying pan or wok over high heat. Cook the beef in 2 batches for 1–2 minutes per side, or until browned, then remove and set aside.
  3. Add the butter, red onion, capsicum and remaining garlic to the same pan and stir-fry for 1–2 minutes, or until lightly softened.
  4. Return the beef to the pan and toss over high heat for 30–60 seconds. Mix the lime juice, salt and black pepper together in a small bowl to make the salt pepper sauce.
  5. Divide the cooked jasmine rice evenly between 4 serves (150g per serve). Divide the shaking beef evenly between each and serve with the sliced tomato, cucumber and salt pepper sauce.
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Hainanese Chicken Rice ×

Hainanese Chicken Rice

Serves 4
580 kcal
37g Protein
65g Carbs
17g Fat
4g Fibre

Ingredients

  • 600g boneless, skinless chicken thigh fillets
  • 300g uncooked jasmine rice, rinsed
  • 1.5L water
  • 15g chicken stock powder
  • 6 slices fresh ginger
  • 4 spring onions
  • 4 garlic cloves, minced
  • 1 tsp turmeric
  • 2 tsp sesame oil
  • 250g bok choy, halved lengthways
  • Salt, to taste
  • Chilli Garlic Ginger Sauce
  • 2 long red chillies, roughly chopped
  • 2 garlic cloves, minced
  • 2 tsp fresh ginger, grated
  • 2 tbsp lime juice
  • 1 tsp sugar
  • 2 tbsp chicken poaching broth
  • Pinch of salt
  • Soy Sauce
  • 3 tbsp light soy sauce
  • 1 tsp dark soy sauce
  • 1 tsp sesame oil
  • 1 tsp sugar
  • 2 tbsp chicken poaching broth
  • Scallion Garlic Sauce
  • 4 spring onions, finely sliced
  • 2 garlic cloves, minced
  • 2 tsp neutral oil
  • Pinch of salt

Method

  1. Poach the chicken: Add the water and chicken stock powder to a large saucepan with the chicken, half the ginger, 2 spring onions, ½ tsp turmeric and a pinch of salt. Bring to a gentle simmer, reduce the heat and poach for 15–20 minutes, or until the chicken is cooked through. Remove the chicken and set aside to rest, reserving the poaching broth.
  2. Cook the rice: Add the rinsed jasmine rice to a rice cooker with 400ml reserved chicken poaching broth, sesame oil, garlic, remaining ginger and remaining ½ tsp turmeric. Stir to combine, then cook using the standard white rice setting.
  3. Cook the bok choy: Add the bok choy to the reserved poaching broth and blanch for 1–2 minutes, or until just tender. Remove and drain.
  4. Make the chilli garlic ginger sauce: Blend the chilli, garlic, ginger, lime juice, sugar, poaching broth and salt until smooth.
  5. Make the soy sauce: Mix the light soy sauce, dark soy sauce, sesame oil, sugar and poaching broth together in a small bowl.
  6. Make the scallion garlic sauce: Add the spring onion, garlic and salt to a heatproof bowl. Heat the neutral oil until hot, then carefully pour it over the mixture and stir to combine.
  7. Assemble: Slice the rested chicken. Divide the chicken and fragrant rice evenly between 4 serves, add the bok choy and serve with the chilli garlic ginger sauce, soy sauce and scallion garlic sauce.
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Shepherd's Pie ×

Shepherd's Pie

Serves 4
510 kcal
38g Protein
51g Carbs
16g Fat
8g Fibre

Ingredients

  • 500g 5% fat extra-lean beef mince
  • 600g potatoes
  • 400g frozen peas, carrot & corn
  • 1 brown onion
  • 3 garlic cloves
  • 100g tomato paste
  • 250ml beef stock
  • 1½ tbsp Worcestershire sauce
  • 40ml low-fat milk
  • 20g light butter
  • 120g light mozzarella
  • 1 tsp mixed herbs
  • Salt and black pepper, to taste

Method

  1. Preheat the oven to 180°C. Peel the potatoes and chop into even-sized pieces. Finely dice the onion and mince the garlic.
  2. Add the potatoes to a saucepan of salted water and boil for 12–15 minutes, or until fork-tender.
  3. Meanwhile, heat a large non-stick frying pan over medium-high heat. Add the onion and garlic and cook for 2–3 minutes. Add the beef mince and cook for 5–7 minutes, breaking it apart as it cooks, until browned.
  4. Add the frozen vegetables, tomato paste, beef stock, Worcestershire sauce and mixed herbs. Season with salt and pepper and simmer for 10–15 minutes, or until the filling has thickened.
  5. Drain the potatoes and return them to the saucepan. Add the milk and light butter, season with salt and pepper and mash until smooth.
  6. Transfer the beef mixture to a baking dish and spread the mashed potato evenly over the top. Grate the mozzarella and sprinkle evenly over the potato.
  7. Bake for 15–20 minutes, or until the cheese has melted and the top is golden. Divide evenly between 4 serves.
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High-Protein Chicken Pot Pie ×

Creamy Chicken Pot Pie

Serves 4
460 kcal
41g Protein
42g Carbs
13g Fat
6g Fibre

Ingredients

  • 600g chicken breast
  • 1 small brown onion
  • 2 garlic cloves
  • 1 carrot
  • 150g mushrooms
  • 100g frozen peas
  • 150g corn, drained
  • 2 tbsp plain flour
  • 375ml low-sodium chicken stock
  • 125ml low-fat milk
  • 1 tsp dried mixed herbs
  • Spray oil
  • Salt and black pepper, to taste
  • 1 sheet regular puff pastry, thawed

Method

  1. Preheat the oven to 180°C. Dice the chicken into bite-sized pieces, finely dice the onion, mince the garlic, dice the carrot and slice the mushrooms.
  2. Lightly spray a large frying pan with oil and heat over medium-high heat. Add the onion, garlic, carrot and mushrooms and cook for 4–5 minutes, or until beginning to soften.
  3. Add the chicken, season with salt and pepper and cook for another 4–5 minutes, or until lightly browned.
  4. Sprinkle over the flour and stir to coat. Gradually add the chicken stock and milk, stirring until combined. Add the peas, corn and mixed herbs and simmer for 5–7 minutes, or until the filling has thickened and the chicken is cooked through.
  5. Divide the filling evenly between 4 oven-safe ramekins or small pie dishes.
  6. Cut the puff pastry into 4 equal squares. Place one over each ramekin, gently press around the rim and cut a small slit in the centre.
  7. Bake for 20–25 minutes, or until the pastry is puffed and golden.
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Butter Chicken ×

Butter Chicken

Serves 4
550 kcal
45g Protein
58g Carbs
14g Fat
4g Fibre

Ingredients

  • 600g chicken breast
  • 270g low-fat Greek yoghurt
  • 1 tbsp lemon juice
  • 4 tsp garam masala
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • Salt, to taste
  • Spray oil
  • 1 brown onion
  • 2 tbsp minced garlic
  • 1 tbsp minced ginger
  • 1 tbsp tomato paste
  • 500g crushed tomatoes
  • 1 tsp turmeric
  • ½ tsp chilli powder (optional)
  • 150ml light cooking cream
  • 15g butter
  • 600g cooked jasmine rice
  • Fresh coriander (optional)

Method

  1. Cut the chicken into bite-sized pieces. Add 200g of the Greek yoghurt, lemon juice, 2 tsp garam masala, paprika, cumin, garlic powder and a pinch of salt to a large bowl. Add the chicken and mix until evenly coated. Cover and marinate for at least 30 minutes.
  2. Finely dice the onion. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Add the chicken and cook for 5–7 minutes, or until golden and almost cooked through. Remove and set aside.
  3. Melt the butter in the same pan over medium heat. Add the onion and cook for 3–4 minutes, or until softened. Add the minced garlic and ginger and cook for another 1 minute.
  4. Add the tomato paste, remaining 2 tsp garam masala, turmeric and chilli powder, if using. Cook for 30 seconds, then add the crushed tomatoes and simmer for 10 minutes.
  5. Carefully blend the sauce until smooth, then return it to the pan. Stir through the light cooking cream and return the chicken to the sauce. Simmer for another 5 minutes, or until the chicken is cooked through. Remove from the heat and stir through the remaining 70g Greek yoghurt. Season with salt to taste.
  6. Divide the cooked jasmine rice evenly between 4 serves (150g per serve), then divide the Butter Chicken evenly between each. Top with fresh coriander if desired.
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Japanese Chicken Katsu Curry ×

Japanese Chicken Katsu Curry

Serves 4
550 kcal
42g Protein
69g Carbs
11g Fat
6g Fibre

Ingredients

  • 600g chicken breast
  • 40g plain flour
  • 1 egg
  • 80g panko breadcrumbs
  • Salt and black pepper, to taste
  • Spray oil
  • 1 brown onion
  • 2 carrots
  • 200g potatoes
  • 80g Japanese curry roux blocks
  • 700ml water
  • 600g cooked jasmine rice

Method

  1. Preheat the air fryer to 190°C. Slice each chicken breast horizontally or pound to an even thickness, then season both sides with salt and black pepper.
  2. Add the flour, beaten egg and panko breadcrumbs to three separate bowls. Coat each piece of chicken in the flour, followed by the egg and then the panko, pressing the breadcrumbs onto the chicken until evenly coated.
  3. Lightly spray the crumbed chicken with oil and air fry at 190°C for 12–15 minutes, turning halfway, until golden and cooked through.
  4. Meanwhile, dice the onion, peel the carrots and potatoes, then chop them into bite-sized pieces. Add the onion to a large saucepan over medium heat and cook for 2–3 minutes, or until softened.
  5. Add the carrots, potatoes and 700ml water. Bring to a boil, then reduce to a simmer and cook for 12–15 minutes, or until the vegetables are tender.
  6. Reduce the heat to low. Break the Japanese curry roux into pieces and stir through until completely dissolved. Simmer for another 3–5 minutes, stirring occasionally, until thickened.
  7. Slice the chicken katsu into strips. Divide the cooked jasmine rice evenly between 4 serves (150g per serve), divide the curry between each and top with the sliced chicken katsu.
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Thai Green Chicken Curry ×

Thai Green Chicken Curry

Serves 4
520 kcal
41g Protein
58g Carbs
12g Fat
6g Fibre

Ingredients

  • 100g Thai green curry paste
  • 600ml light coconut milk
  • 200ml water
  • 20ml fish sauce
  • 2–3 tsp sugar (optional)
  • 600g chicken breast
  • 200g eggplant
  • 200g zucchini
  • 200g green beans
  • 1 large handful Thai basil
  • 600g cooked jasmine rice

Method

  1. Slice the chicken breast into bite-sized pieces. Chop the eggplant and zucchini into bite-sized pieces, then trim and chop the green beans.
  2. Heat a large non-stick frying pan over medium heat. Add the green curry paste and cook for 1–2 minutes, stirring until fragrant.
  3. Add a splash of the coconut milk and stir into the curry paste. Add the chicken and cook for 3–4 minutes, stirring occasionally, until lightly browned.
  4. Pour in the remaining coconut milk and water, then add the eggplant, zucchini and green beans. Stir to combine and simmer for 10–12 minutes, or until the chicken is cooked through and the vegetables are tender.
  5. Stir through the fish sauce and sugar, if using. Remove from the heat and stir through the Thai basil until just wilted.
  6. Divide the cooked jasmine rice evenly between 4 serves (150g per serve), then divide the curry evenly between each.
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Chicken, Prawn & Chorizo Paella ×

Chicken, Prawn & Chorizo Paella

Serves 4
510 kcal
47g Protein
51g Carbs
13g Fat
6g Fibre

Ingredients

  • 500g chicken breast
  • 300g raw peeled prawns
  • 100g chorizo
  • 200g uncooked medium-grain rice
  • 1 red capsicum
  • 1 small brown onion
  • 3 garlic cloves
  • 150g frozen peas
  • 150g green beans
  • 600ml low-sodium chicken stock
  • 1 tsp smoked paprika
  • ½ tsp turmeric
  • 100g tomato paste
  • Spray oil
  • Salt and black pepper, to taste
  • Lemon wedges, to serve
  • Fresh parsley (optional)

Method

  1. Dice the chicken and chorizo into bite-sized pieces. Slice the capsicum, finely dice the onion, mince the garlic and trim and chop the green beans.
  2. Lightly spray a large, wide frying pan with oil and heat over medium heat. Add the onion, garlic and capsicum and cook for 3–4 minutes, or until softened.
  3. Add the chorizo and chicken and cook for 4–5 minutes, stirring occasionally, until the chicken is lightly browned.
  4. Add the smoked paprika, turmeric and tomato paste and cook for 1–2 minutes. Add the uncooked rice and stir until evenly coated.
  5. Pour in the chicken stock and season with salt and black pepper. Bring to a simmer, then reduce the heat to low and cook without stirring until the rice is almost tender.
  6. Add the green beans, peas and prawns during the final 5 minutes of cooking. Continue cooking until the prawns are cooked through and the rice has absorbed the liquid.
  7. Divide evenly between 4 serves and serve with lemon wedges and fresh parsley, if using.
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Tom Yum Prawn Vermicelli Soup ×

Tom Yum Prawn Vermicelli Noodle Soup

Serves 1
390 kcal
34g Protein
58g Carbs
3g Fat
4g Fibre

Ingredients

  • 150g raw peeled prawns
  • 60g dry rice vermicelli noodles
  • 500ml water
  • 7g chicken stock powder
  • 25g tom yum paste
  • 75g mushrooms
  • ½ tomato
  • 50g bok choy
  • ½ tbsp fish sauce
  • ½ tsp sugar
  • ½ lime
  • Fresh coriander (optional)
  • Fresh chilli (optional)

Method

  1. Place the vermicelli noodles in a heatproof bowl and cover with boiling water. Soak according to packet instructions until tender, then drain and set aside.
  2. Slice the mushrooms, cut the tomato into wedges and roughly chop the bok choy.
  3. Add the water and chicken stock powder to a saucepan and bring to a simmer. Add the tom yum paste and stir until dissolved.
  4. Add the mushrooms and tomato and simmer for 3–4 minutes. Add the prawns and bok choy and cook for another 2–3 minutes, or until the prawns are cooked through.
  5. Stir through the fish sauce, sugar and juice of the lime. Taste and adjust the seasoning if needed.
  6. Add the vermicelli noodles to a bowl and ladle over the prawns, vegetables and broth. Top with coriander and fresh chilli, if using.
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Crispy Fish Tacos ×

Crispy Fish Tacos

Serves 1
500 kcal
27g Protein
60g Carbs
17g Fat
6g Fibre

Ingredients

Method

  1. Cook the frozen crumbed fish in the air fryer according to packet instructions until golden and crispy.
  2. While the fish cooks, dice the tomato and roughly chop the coriander.
  3. Add the Greek yoghurt, light mayonnaise, sriracha, a squeeze of lime juice and a pinch of salt to a small bowl and mix until smooth.
  4. Warm the tortillas in a dry frying pan or microwave until soft.
  5. Add the cabbage mix and chopped tomato to each tortilla. Place 1 crispy fish portion into each taco.
  6. Drizzle over the spicy yoghurt mayo, top with coriander and serve with the remaining lime.
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Chicken Parmigiana ×

Chicken Parmigiana

Serves 1
500 kcal
50g Protein
38g Carbs
13g Fat
5g Fibre

Ingredients

  • 180g chicken breast
  • 10g plain flour
  • 1 egg
  • 25g panko breadcrumbs
  • Salt and black pepper, to taste
  • Spray oil
  • 60g passata
  • 40g light mozzarella
  • ½ tsp Italian mixed herbs
  • Salad
  • 50g mixed salad leaves
  • 50g tomato
  • 50g cucumber
  • 10g red onion
  • 20ml balsamic dressing

Method

  1. Preheat the air fryer to 190°C. Butterfly the chicken breast and gently pound to an even thickness. Season both sides with salt and black pepper.
  2. Crack the egg into a bowl and whisk. Add the flour and panko breadcrumbs to two separate bowls. Coat the chicken in the flour, followed by the egg and then the panko, pressing the breadcrumbs onto the chicken.
  3. Lightly spray both sides with oil and air fry at 190°C for 10–12 minutes, turning halfway, or until golden and cooked through.
  4. Meanwhile, slice the tomato and cucumber and finely slice the red onion. Add to a bowl with the mixed salad leaves and toss with the balsamic dressing.
  5. Spread the passata over the cooked chicken. Grate the mozzarella over the top and sprinkle with the Italian herbs. Return to the air fryer for 2–3 minutes, or until the cheese has melted.
  6. Serve the chicken parmigiana with the dressed side salad.
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Sesame Ginger Soba with Salmon ×

Sesame Ginger Soba with Salmon

Serves 4
500 kcal
35g Protein
47g Carbs
20g Fat
7g Fibre

Ingredients

  • 500g skinless salmon fillets
  • 240g dry soba noodles
  • 200g frozen edamame
  • 1 cucumber
  • 2 tbsp furikake seasoning
  • Salt and black pepper, to taste
  • Sesame Ginger Dressing
  • 2 tbsp light soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp honey
  • 1 tsp rice wine vinegar
  • 2 tsp fresh ginger
  • 1 tsp garlic
  • 1–2 tbsp water, as needed

Method

  1. Cook the soba noodles according to packet instructions, adding the edamame for the final 2–3 minutes. Drain and rinse under cold water.
  2. Season the salmon with salt and black pepper. Air fry at 180°C for 8–10 minutes, or until cooked to your liking.
  3. Thinly slice the cucumber. Finely grate the ginger and mince the garlic.
  4. Mix the soy sauce, sesame oil, rice wine vinegar, honey, ginger and garlic together. Add 1–2 tbsp water as needed to loosen the dressing.
  5. Toss the soba noodles and edamame with the cucumber and sesame ginger dressing.
  6. Divide evenly between 4 serves, top with the salmon and finish with the furikake seasoning.
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