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Bowls
Teriyaki Chicken Bowl 500 kcal Moderate

Teriyaki Chicken Bowl

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Chipotle Chicken Bowl 510 kcal Moderate

Chipotle Chicken Bowl

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Hot Honey Beef & Sweet Potato Bowl 535 kcal Easy

Hot Honey Beef & Sweet Potato Bowl

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Mediterranean Chicken Bowl 485 kcal Easy

Mediterranean Chicken Bowl

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Harissa Fish Quinoa Bowl 425 kcal Moderate

Harissa Fish Quinoa Bowl

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Burrito Bowl 565 kcal Moderate

Burrito Bowl

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Beef Bulgogi Bowl 500 kcal Easy

Beef Bulgogi Bowl

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Miso Salmon Bowl 535 kcal Easy

Miso Salmon Bowl

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Lemongrass Chicken Vermicelli Bowl 500 kcal Involved

Lemongrass Chicken Vermicelli Bowl

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Wraps & Sandwiches
Chicken Gyro Pita 460 kcal Moderate

Chicken Gyro Pita

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Chicken Schnitzel Wrap 510 kcal Easy

Chicken Schnitzel Wrap

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Beef Shawarma Pita 465 kcal Moderate

Beef Shawarma Pita

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Meal Prep Beef Burritos 470 kcal Moderate

Meal Prep Beef Burritos

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Tuna Melt 425 kcal Easy

Tuna Melt

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Chicken Avocado Sandwich 390 kcal Easy

Chicken Avocado Sandwich

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Turkey Cranberry Sandwich 390 kcal Easy

Turkey Cranberry Sandwich

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Classic Cold Cut Sandwich 420 kcal Easy

Classic Cold Cut Sandwich

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Salads
Chicken Caesar Salad 400 kcal Easy

Chicken Caesar Salad

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Chicken Pesto Pasta Salad 510 kcal Moderate

Chicken Pesto Pasta Salad

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Greek Chicken Salad 400 kcal Moderate

Greek Chicken Salad

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Vietnamese Chicken Salad 290 kcal Easy

Vietnamese Chicken Salad

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Soups
Kimchi Pork & Tofu Soup 190 kcal Involved

Kimchi Pork & Tofu Soup

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Chicken & Corn Soup 280 kcal Involved

Chicken & Corn Soup

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Miso Soup 70 kcal Easy

Miso Soup

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Dumpling Drop Soup 320 kcal Moderate

Dumpling Drop Soup

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Teriyaki Chicken Bowl ×

Teriyaki Chicken Bowl

Serves 4
500 kcal
36g Protein
56g Carbs
15g Fat
5g Fibre

Ingredients

  • 200g jasmine rice, dry
  • 600g skinless, boneless chicken thigh
  • 400g broccoli
  • 15ml reduced-salt soy sauce
  • Salt & pepper
  • Spray oil
  • 5g sesame seeds, to garnish

Teriyaki Sauce

  • 60ml reduced-salt soy sauce
  • 40g honey
  • 15ml rice vinegar
  • 10g fresh ginger
  • 10g garlic
  • 10g cornflour
  • 60ml water

Directions

  1. Rinse the rice under cold water and cook according to packet instructions.
  2. Season the chicken thighs with salt, pepper and 15ml soy sauce. Set aside to marinate.
  3. Cut the broccoli into florets, finely grate the ginger and mince the garlic.
  4. In a small bowl, whisk together the soy sauce, honey, rice vinegar, ginger, garlic, cornflour and water until smooth.
  5. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook the chicken thighs for 5–7 minutes per side, or until golden and cooked through.
  6. While the chicken is cooking, steam or boil the broccoli for 3–5 minutes, or until tender.
  7. Pour the teriyaki sauce over the cooked chicken and cook for another 2–3 minutes, turning regularly, until the sauce thickens and evenly coats the chicken.
  8. Remove the chicken from the pan and slice into bite-sized pieces.
  9. Divide 150g cooked jasmine rice per serve, the teriyaki chicken and broccoli evenly between four bowls or meal prep containers. Spoon over any remaining teriyaki sauce, garnish with sesame seeds and enjoy.
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Chipotle Chicken Bowl ×

Chipotle Chicken Bowl

Serves 4
510 kcal
40g Protein
58g Carbs
14g Fat
8g Fibre

Ingredients

  • 200g jasmine rice, dry
  • 600g skinless, boneless chicken thigh
  • 75g chipotle peppers in adobo sauce
  • 5g smoked paprika
  • 3g garlic powder
  • 3g ground cumin
  • 200g canned black beans, drained and rinsed
  • 150g corn kernels
  • 150g tomato
  • ½ red onion
  • 1 lime
  • Salt & pepper
  • Spray oil
  • Fresh coriander, optional

Chipotle Yoghurt Sauce

  • 120g Greek yoghurt
  • 40g chipotle peppers in adobo sauce
  • Juice of ½ lime
  • Pinch of salt

Directions

  1. Rinse the rice under cold water and cook according to packet instructions.
  2. Add the chicken thighs to a bowl with 75g chipotle in adobo, smoked paprika, garlic powder, cumin, the juice of ½ a lime, salt and pepper. Mix until well coated and set aside to marinate.
  3. Dice the tomato and finely dice the red onion. Drain and rinse the black beans and corn.
  4. Mix together the Greek yoghurt, 40g chipotle in adobo, the juice of ½ a lime and a pinch of salt.
  5. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook the chicken thighs for 5–7 minutes per side, or until golden and cooked through.
  6. Remove the chicken from the pan and slice into bite-sized pieces.
  7. Divide 150g cooked jasmine rice per serve, the chicken, black beans, corn, tomato and red onion evenly between four bowls. Drizzle with the chipotle yoghurt sauce, garnish with coriander if using, and enjoy.
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Hot Honey Beef & Sweet Potato Bowl ×

Hot Honey Beef & Sweet Potato Bowl

Serves 4
535 kcal
38g Protein
48g Carbs
21g Fat
8g Fibre

Ingredients

  • 800g sweet potato
  • Salt & pepper
  • Spray oil
  • 500g extra lean beef mince
  • 30g taco seasoning
  • 300g cottage cheese
  • 1 large avocado (~160g flesh)
  • 60g hot honey

Directions

  1. Preheat the oven to 200°C fan-forced.
  2. Peel the sweet potato and cut into small, even cubes. Place onto a lined baking tray, season with salt and pepper and lightly spray with oil. Toss to coat.
  3. Roast for 25–30 minutes, turning halfway, until golden and tender.
  4. While the sweet potato is cooking, heat a large non-stick frying pan over medium-high heat. Add the beef mince and cook for 6–8 minutes, breaking it apart as it cooks.
  5. Add the taco seasoning and a small splash of water. Stir through and cook for another 1–2 minutes, until the beef is evenly coated.
  6. Slice or dice the avocado.
  7. Divide the roasted sweet potato, taco beef, cottage cheese and avocado evenly between four bowls. Drizzle with the hot honey and enjoy.
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Mediterranean Chicken Bowl ×

Mediterranean Chicken Bowl

Serves 4
485 kcal
38g Protein
46g Carbs
17g Fat
5g Fibre

Ingredients

  • 200g basmati rice, dry
  • 600g skinless, boneless chicken thigh
  • 10g dried mixed herbs
  • 5g garlic powder
  • 1½ lemons
  • Salt & pepper
  • Spray oil
  • 200g cucumber
  • 200g tomato
  • ½ red onion
  • 80g reduced-fat feta
  • 200g Black Swan Tzatziki

Directions

  1. Rinse the rice under cold water and cook according to packet instructions.
  2. Add the chicken thighs to a bowl with the mixed herbs, garlic powder, juice of 1 lemon, salt and pepper. Mix until well coated and set aside to marinate.
  3. Dice the cucumber and tomato, finely slice the red onion and crumble the feta. Add everything to a bowl with the juice of ½ a lemon, season with salt and pepper and gently toss to combine.
  4. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook the chicken thighs for 5–7 minutes per side, or until golden and cooked through.
  5. Remove the chicken from the pan and slice into bite-sized pieces.
  6. Divide the rice, chicken and cucumber, tomato & feta mix evenly between four bowls. Top with the tzatziki and enjoy.
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Harissa Fish Quinoa Bowl ×

Harissa Fish Quinoa Bowl

Serves 4
425 kcal
35g Protein
52g Carbs
9g Fat
7g Fibre

Ingredients

  • 200g quinoa, dry
  • 4 frozen basa fillets (~150g each), thawed
  • 35g harissa paste
  • 30g honey
  • 2 tsp smoked paprika
  • 150g frozen peas
  • 100g baby spinach
  • Salt & pepper

Parsley Yoghurt Sauce

  • 200g Greek yoghurt
  • 15g fresh parsley
  • 1 garlic clove
  • Juice of ½ lemon
  • Salt & pepper

Directions

  1. Preheat the oven to 200°C fan-forced. Rinse the quinoa and cook according to packet instructions.
  2. Place the thawed basa fillets onto a lined baking tray and season with salt and pepper.
  3. Mix the harissa paste, honey and smoked paprika together. Spoon evenly over the basa fillets.
  4. Bake for 15–20 minutes, or until the fish is cooked through and flakes easily with a fork.
  5. Once the quinoa is cooked, stir through the frozen peas and baby spinach. Heat for 2–3 minutes, or until the peas are warmed through and the spinach has wilted.
  6. Add the Greek yoghurt, parsley, garlic, lemon juice, salt and pepper to a blender and blend until smooth.
  7. Divide the quinoa, pea and spinach mixture evenly between four bowls. Top each with one harissa basa fillet, drizzle evenly with the parsley yoghurt sauce and enjoy.
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Burrito Bowl ×

Burrito Bowl

Serves 4
565 kcal
40g Protein
65g Carbs
17g Fat
10g Fibre

Ingredients

  • 200g jasmine rice, dry
  • 500g extra lean beef mince
  • 30g taco seasoning
  • 200g canned black beans, drained and rinsed
  • 150g corn kernels
  • 150g tomato
  • ½ red onion
  • Spray oil
  • Hot sauce, to serve
  • Fresh coriander, optional

Tina's Simple Guacamole

  • 1 avocado (~160g flesh)
  • 150g cottage cheese
  • Juice of 1 lime
  • Salt & pepper

Directions

  1. Rinse the rice under cold water and cook according to packet instructions.
  2. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Add the beef mince and cook for 6–8 minutes, breaking it apart as it cooks.
  3. Add the taco seasoning and a small splash of water. Stir through and cook for another 1–2 minutes, until the beef is evenly coated.
  4. Drain and rinse the black beans and corn. Dice the tomato and finely dice the red onion.
  5. To make Tina's Guacamole, add the avocado, cottage cheese, lime juice, salt and pepper to a blender or food processor and blend until smooth and creamy.
  6. Divide 150g cooked jasmine rice per serve, the taco beef, black beans, corn, tomato and red onion evenly between four bowls.
  7. Top evenly with Tina's Guacamole, drizzle with hot sauce and garnish with fresh coriander if using. Enjoy.
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Beef Bulgogi Bowl ×

Beef Bulgogi Bowl

Serves 4
500 kcal
39g Protein
57g Carbs
14g Fat
5g Fibre

Ingredients

  • 200g jasmine rice, dry
  • 500g extra lean beef mince
  • 150g bulgogi sauce
  • 200g cucumber
  • 200g carrot
  • 200g kimchi
  • 4 eggs
  • 2 tsp sesame seeds
  • Spray oil

Directions

  1. Rinse the rice under cold water and cook according to packet instructions.
  2. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Add the beef mince and cook for 6–8 minutes, breaking it apart as it cooks.
  3. Add the bulgogi sauce and cook for another 2–3 minutes, stirring until the beef is evenly coated and the sauce has slightly reduced.
  4. Julienne the carrot and thinly slice the cucumber.
  5. Fry the eggs to your liking.
  6. Divide 150g cooked jasmine rice per serve, the bulgogi beef, cucumber, carrot and kimchi evenly between four bowls. Top each with one fried egg, garnish with sesame seeds and enjoy.
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Miso Salmon Bowl ×

Miso Salmon Bowl

Serves 4
535 kcal
37g Protein
58g Carbs
19g Fat
5g Fibre

Ingredients

  • 200g jasmine rice, dry
  • 480g skinless salmon fillet
  • 200g cucumber
  • 150g frozen edamame
  • 60g pickled ginger
  • 2 tsp sesame seeds

Miso Marinade

  • 40g white miso paste
  • 30g honey
  • 30ml reduced-salt soy sauce
  • 15ml rice vinegar

Directions

  1. Preheat the oven to 200°C fan-forced. Rinse the rice under cold water and cook according to packet instructions.
  2. Cut the salmon into bite-sized cubes.
  3. Mix the miso paste, honey, soy sauce and rice vinegar together. Add the salmon and gently toss until evenly coated. Set aside to marinate for 10–15 minutes.
  4. Spread the marinated salmon over a lined baking tray and bake for 8–12 minutes, or until cooked through and lightly caramelised.
  5. While the salmon is cooking, warm the edamame and thinly slice the cucumber.
  6. Divide 150g cooked jasmine rice per serve, the miso salmon, cucumber, edamame and pickled ginger evenly between four bowls. Garnish with sesame seeds and enjoy.
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Lemongrass Chicken Vermicelli Bowl ×

Lemongrass Chicken Vermicelli Bowl

Serves 4
500 kcal
38g Protein
60g Carbs
14g Fat
4g Fibre

Ingredients

  • 600g skinless, boneless chicken thigh
  • ~250g dry rice vermicelli (to yield approx. 600g cooked)
  • 2 carrots
  • 1 cucumber
  • Lettuce
  • Fresh mint
  • Spray oil

Lemongrass Marinade

  • 30g lemongrass paste
  • 3 garlic cloves, minced
  • 1 tbsp fish sauce
  • 1 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1 tbsp brown sugar
  • Black pepper, to taste

Simple Nuớc Chấm

  • 3 tbsp fish sauce
  • 3 tbsp lime juice
  • 125ml water
  • 1 tbsp sugar

Directions

  1. Mix the lemongrass paste, garlic, fish sauce, soy sauce, oyster sauce, brown sugar and black pepper together. Add the chicken thighs and toss until well coated. Set aside to marinate.
  2. Cook the rice vermicelli according to packet instructions. Rinse under cold water and drain well. You'll need approximately 600g cooked vermicelli.
  3. Julienne the carrots, thinly slice the cucumber and shred the lettuce.
  4. Mix together the fish sauce, lime juice, water and sugar to make the nuớc chấm.
  5. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook the chicken thighs for 5–7 minutes per side, or until caramelised and cooked through.
  6. Rest the chicken for a few minutes, then slice into bite-sized pieces.
  7. Divide 150g cooked rice vermicelli per serve, the lemongrass chicken, lettuce, carrot, cucumber and mint evenly between four bowls. Drizzle evenly with the nuớc chấm and enjoy.
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Chicken Gyro Pita ×

Chicken Gyro Pita

Serves 1
460 kcal
45g Protein
44g Carbs
11g Fat
4g Fibre

Ingredients

  • 1 MEB Foods Greek Pita (75g)
  • 150g chicken breast
  • 30g full-fat Greek yoghurt
  • 1 tsp dried mixed herbs
  • ½ tsp garlic powder
  • ½ tsp paprika
  • Juice of ¼ lemon
  • Lemon zest, optional
  • Salt & pepper
  • Spray oil
  • 50g tomato
  • 30g red onion
  • 40g Black Swan Tzatziki

Directions

  1. Add the chicken breast to a bowl with the Greek yoghurt, mixed herbs, garlic powder, paprika, lemon juice, optional lemon zest, salt and pepper. Mix until well coated and set aside to marinate.
  2. Heat a non-stick frying pan over medium-high heat and lightly spray with oil. Cook the chicken for 5–7 minutes per side, or until golden and cooked through.
  3. Remove the chicken from the pan and rest for a few minutes, then slice into bite-sized pieces.
  4. Dice the tomato and thinly slice the red onion.
  5. Add the tzatziki to the pita and top with the chicken, tomato and red onion.
  6. Wrap and enjoy.
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Chicken Schnitzel Wrap ×

Chicken Schnitzel Wrap

Serves 1
510 kcal
36g Protein
36g Carbs
23g Fat
14g Fibre

Ingredients

Directions

  1. Cook the chicken schnitzel in the oven or air fryer according to packet instructions until golden and cooked through. Slice into strips.
  2. Shred the lettuce and slice the tomato.
  3. Add the lettuce, tomato and sliced chicken schnitzel to the wrap.
  4. Drizzle with the light mayonnaise and light sweet chilli sauce.
  5. Fold in the sides, roll tightly and enjoy.
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Beef Shawarma Pita ×

Beef Shawarma Pita

Serves 1
465 kcal
40g Protein
44g Carbs
16g Fat
5g Fibre

Ingredients

Directions

  1. Add the beef mince to a bowl with the cumin, paprika, garlic powder, ground coriander, salt and pepper. Mix until combined.
  2. Shape the seasoned beef into a long log, slightly shorter than the pita.
  3. Heat a non-stick frying pan over medium-high heat and lightly spray with oil. Cook the beef, turning regularly, until browned on all sides and cooked through.
  4. Remove from the pan and rest for a few minutes, then slice.
  5. Shred the lettuce, dice the tomato and thinly slice the red onion.
  6. Spread the hummus and tzatziki over the pita, then top with the lettuce, tomato, red onion and sliced beef.
  7. Wrap and enjoy.
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Meal Prep Beef Burritos ×

Meal Prep Beef Burritos

Serves 4
470 kcal
38g Protein
34g Carbs
17g Fat
14g Fibre

Ingredients

Chipotle Yoghurt Sauce

  • 120g Farmers Union High Protein Greek Style Yoghurt
  • 30g chipotle peppers in adobo sauce
  • 10g lime juice
  • Pinch of salt

Directions

  1. Dice the capsicum and onion. Drain and rinse the black beans.
  2. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Add the beef mince and cook for 5–6 minutes, breaking it apart as it cooks.
  3. Add the capsicum and onion and cook for another 3–4 minutes, until softened.
  4. Add the black beans, taco seasoning and a small splash of water. Cook for another 2–3 minutes, stirring until everything is well combined and there is no excess liquid. Remove from the heat and allow the filling to cool slightly.
  5. Mix the Greek yoghurt, chipotle in adobo, lime juice and salt together to make the chipotle yoghurt sauce.
  6. Lay out the four wraps. Add 50g cooked jasmine rice to each, followed by one-quarter of the beef and bean mixture, 10g light tasty cheese and one-quarter of the chipotle yoghurt sauce.
  7. Fold in the sides and roll each burrito tightly.

To Store: Wrap individually and refrigerate. Reheat in a sandwich press or air fryer until heated through and crispy on the outside.

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Tuna Melt ×

Tuna Melt

Serves 1
425 kcal
36g Protein
40g Carbs
14g Fat
4g Fibre

Ingredients

  • 2 slices bread (~80g)
  • 95g canned tuna in springwater, drained
  • 50g cottage cheese
  • 10g Hellmann's Light Mayonnaise
  • 5g Dijon mustard
  • 20g red onion, finely diced
  • 1 slice light tasty cheese
  • 5g butter, softened
  • Salt & pepper
  • 20g pickles, finely diced, optional

Directions

  1. Add the tuna, cottage cheese, light mayonnaise, Dijon mustard and red onion to a bowl. Season with salt and pepper and mix until combined. Stir through the pickles if using.
  2. Spoon the tuna mixture onto one slice of bread and top with the light tasty cheese.
  3. Top with the second slice of bread, then spread the butter over the outside of both slices.
  4. Toast in a sandwich press until golden and crispy and the cheese has melted.
  5. Slice in half and enjoy.
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Chicken Avocado Sandwich ×

Chicken Avocado Sandwich

Serves 1
390 kcal
30g Protein
42g Carbs
12g Fat
7g Fibre

Ingredients

  • 2 slices bread (~80g)
  • 75g cooked shredded chicken
  • 50g avocado (~⅓ medium avocado)
  • 10g Hellmann's Light Mayonnaise
  • 30g tomato, sliced
  • Handful of lettuce
  • Salt & pepper

Directions

  1. Toast the bread until lightly golden.
  2. Spread the light mayonnaise over one slice of bread.
  3. Layer with the lettuce, tomato, shredded chicken and avocado.
  4. Season with salt and pepper.
  5. Top with the second slice of bread, slice in half and enjoy.
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Turkey Cranberry Sandwich ×

Turkey Cranberry Sandwich

Serves 1
390 kcal
25g Protein
45g Carbs
9g Fat
5g Fibre

Ingredients

  • 2 slices bread (~80g)
  • 80g sliced turkey breast
  • 15g cranberry sauce
  • 1 slice light tasty cheese
  • 5g Dijon mustard
  • 30g tomato, sliced
  • Handful of baby spinach
  • Black pepper

Directions

  1. Toast the bread until lightly golden.
  2. Spread the cranberry sauce over one slice of toast and the Dijon mustard over the other.
  3. Layer with the baby spinach, tomato, turkey and light tasty cheese.
  4. Season with black pepper.
  5. Top with the second slice of toast, slice in half and enjoy.
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Classic Cold Cut Sandwich ×

Classic Cold Cut Sandwich

Serves 1
420 kcal
24g Protein
42g Carbs
14g Fat
5g Fibre

Ingredients

  • 2 slices bread (~80g)
  • 30g sliced ham
  • 30g sliced turkey breast
  • 15g salami
  • 1 slice light tasty cheese
  • 10g Hellmann's Light Mayonnaise
  • 30g tomato, sliced
  • Handful of lettuce
  • Salt & pepper

Directions

  1. Toast the bread until lightly golden.
  2. Spread the light mayonnaise over one slice of toast.
  3. Layer with the lettuce, tomato, ham, turkey, salami and light tasty cheese.
  4. Season with salt and pepper.
  5. Top with the second slice of toast, slice in half and enjoy.
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Chicken Caesar Salad ×

Chicken Caesar Salad

Serves 1
400 kcal
39g Protein
19g Carbs
17g Fat
4g Fibre

Ingredients

  • 100g cooked shredded chicken
  • 120g cos lettuce
  • 20g shaved parmesan
  • 25g croutons
  • 20ml Praise Caesar Dressing
  • Black pepper

Directions

  1. Roughly chop the cos lettuce.
  2. Add the lettuce, shredded chicken, parmesan and croutons to a bowl.
  3. Drizzle over the Caesar dressing, season with black pepper and toss until evenly coated.
  4. Serve and enjoy.
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Chicken Pesto Pasta Salad ×

Chicken Pesto Pasta Salad

Serves 5
510 kcal
45g Protein
52g Carbs
14g Fat
7g Fibre

Ingredients

  • 500g chicken breast, diced
  • Salt & pepper
  • 1 tsp mixed herbs
  • 1 packet (375g) Vetta Smart Protein Spirals Pasta
  • 100g basil pesto
  • 150g Farmers Union High Protein Greek Style Yoghurt
  • 250g cherry tomatoes, halved
  • 100g baby spinach
  • 25g Parmesan, finely grated
  • Juice of ½ lemon

Directions

  1. Preheat the oven to 200°C fan-forced.
  2. Add the diced chicken breast to a lined baking tray. Season with salt, pepper and mixed herbs, then toss to coat.
  3. Bake for 15–20 minutes, or until the chicken is cooked through. Set aside to cool.
  4. Meanwhile, cook the pasta according to packet instructions. Drain and allow to cool.
  5. Mix the pesto, Greek yoghurt and lemon juice together until combined.
  6. Add the cooled pasta, chicken, cherry tomatoes and baby spinach to a large bowl.
  7. Pour over the creamy pesto dressing and toss until evenly coated.
  8. Add the Parmesan, season with additional salt and pepper if needed, and toss again.
  9. Divide evenly between 5 containers and refrigerate until ready to eat.
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Greek Chicken Salad ×

Greek Chicken Salad

Serves 1
400 kcal
42g Protein
16g Carbs
18g Fat
5g Fibre

Ingredients

Chicken

  • 150g chicken breast, diced
  • ½ tsp dried oregano
  • ½ tsp garlic powder
  • Salt & pepper

Salad

  • 100g cucumber, chopped
  • 100g cherry tomatoes, halved
  • 20g red onion, thinly sliced
  • 50g mixed salad leaves
  • 30g feta, crumbled
  • 20g Kalamata olives, halved

Dressing

  • 5g extra virgin olive oil
  • 10g fresh lemon juice
  • 5g Dijon mustard
  • ½ tsp dried oregano
  • Salt & pepper

Directions

  1. Add the chicken to a bowl with the oregano, garlic powder, salt and pepper. Toss until evenly coated.
  2. Air fry at 190°C for 10–12 minutes, shaking halfway through, or until cooked through. Alternatively, bake at 200°C fan-forced for 15–18 minutes.
  3. Add the cucumber, cherry tomatoes, red onion and mixed salad leaves to a bowl. Top with the cooked chicken, feta and olives.
  4. Mix the olive oil, lemon juice, Dijon mustard, oregano, salt and pepper together.
  5. Pour the dressing over the salad, toss to combine and enjoy.
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Vietnamese Chicken Salad ×

Vietnamese Chicken Salad

Serves 4
290 kcal
35g Protein
22g Carbs
6g Fat
6g Fibre

Ingredients

  • 450g cooked shredded chicken
  • 400g white cabbage (~½ medium cabbage)
  • 200g carrot (~2 medium carrots)
  • 80g red onion
  • 20g Vietnamese mint
  • 20g fresh coriander

Nuớc Mắm Dressing

  • 60g fish sauce
  • 80g fresh lime juice
  • 40g water
  • 30g sugar
  • 12g minced garlic
  • 1–2 fresh red chillies

Directions

  1. Finely shred the cabbage, julienne or grate the carrot, thinly slice the red onion and roughly chop the Vietnamese mint and coriander.
  2. Add the cabbage, carrot, red onion, herbs and shredded chicken to a large bowl and toss to combine.
  3. Finely chop the chilli, then mix with the fish sauce, lime juice, water, sugar and garlic until the sugar has dissolved.
  4. Divide the chicken salad evenly between four containers and store the dressing separately.
  5. When ready to eat, pour over the dressing, toss to combine and enjoy.

Alternatively: If using raw chicken breast, poach 600g chicken breast for 12–15 minutes, or until cooked through. Allow to cool, then shred.

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Kimchi Pork & Tofu Soup ×

Kimchi Pork & Tofu Soup

Serves 6
190 kcal
21g Protein
10g Carbs
7g Fat
3g Fibre

Ingredients

  • 500g lean pork loin
  • 500g kimchi
  • 1L low-sodium chicken stock
  • 300g silken tofu
  • 1 medium brown onion
  • 4 cloves garlic
  • 2 tbsp gochujang
  • 2 tbsp soy sauce
  • 2 tbsp fish sauce
  • 1 tsp sesame oil
  • ½ tsp MSG (optional)
  • 3 spring onions

Directions

  1. Thinly slice the pork loin and onion, mince the garlic, and finely slice the spring onions.
  2. Heat the sesame oil in a large pot over medium-high heat. Add the pork and cook until lightly browned.
  3. Add the onion and garlic and cook for another 2 minutes, or until slightly softened.
  4. Add the kimchi, gochujang and MSG, if using. Stir and cook for 3–5 minutes.
  5. Pour in the chicken stock, soy sauce and fish sauce. Stir to combine and bring to a gentle boil.
  6. Reduce the heat and simmer for 20 minutes.
  7. Cut the silken tofu into bite-sized cubes and gently add to the soup. Simmer for another 5 minutes.
  8. Divide between bowls, top with sliced spring onion and serve.
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Chicken & Corn Soup ×

Chicken & Corn Soup

Serves 4
280 kcal
35g Protein
22g Carbs
6g Fat
2g Fibre

Ingredients

  • 500g chicken breast
  • 1 clove garlic
  • ½ tbsp fresh ginger
  • 500ml chicken stock
  • 1 can creamed corn
  • 1 can water
  • 1 whole egg
  • 2 egg whites
  • ½ tbsp fish sauce
  • ½ tbsp soy sauce
  • ½ tsp sesame oil
  • ½ tsp white pepper
  • 1½ tbsp cornstarch
  • 2½ tbsp water
  • Salt, to taste
  • Spring onion, to garnish

Directions

  1. Finely dice the chicken breast and season lightly with salt. Mince the garlic and grate the ginger.
  2. Add the chicken stock, creamed corn, 1 can of water, soy sauce, fish sauce, sesame oil, garlic and ginger to a large pot. Stir to combine and bring to a gentle boil.
  3. Add the chicken, reduce to a simmer and cook for around 10 minutes, or until cooked through.
  4. Mix the cornstarch with 2½ tbsp water until smooth. Slowly pour into the soup while stirring, then simmer until slightly thickened.
  5. Whisk the whole egg and egg whites together. Slowly drizzle into the soup while gently stirring to create egg ribbons.
  6. Stir through the white pepper and season with additional salt if needed.
  7. Divide between 4 bowls, top with sliced spring onion and serve.
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Miso Soup ×

Miso Soup

Serves 4
70 kcal
5g Protein
5g Carbs
3g Fat
1g Fibre

Ingredients

  • 1L water
  • 2 tsp dashi powder
  • 2 tbsp white miso paste
  • 300g silken tofu
  • 2 tbsp dried wakame seaweed
  • 2 spring onions

Directions

  1. Bring the water to a gentle simmer, then stir in the dashi powder until dissolved.
  2. Add the dried wakame and cook for 1–2 minutes, or until rehydrated.
  3. Meanwhile, cut the silken tofu into bite-sized cubes and finely slice the spring onions.
  4. Reduce the heat to low. Add the miso paste to a small bowl with a ladle of hot broth and whisk until smooth, then stir back into the soup.
  5. Gently add the tofu and heat for 2–3 minutes without bringing the soup to a boil.
  6. Divide between bowls, top with the sliced spring onions and serve.
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Dumpling Drop Soup ×

Dumpling Drop Soup

Serves 4
320 kcal
33g Protein
17g Carbs
12g Fat
5g Fibre

Ingredients

Soup

  • 2L chicken stock
  • ½ medium cabbage (approx. 400–500g), thinly sliced
  • 2 tbsp fish sauce
  • 2 tbsp soy sauce
  • 1 tbsp white miso paste

Dumpling Mix

  • 500g extra lean pork mince
  • 4 spring onions, finely sliced (plus extra to garnish)
  • 1 tsp grated ginger
  • ½ tsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp fish sauce
  • 1 tsp white pepper
  • 1 egg

Directions

  1. Add all the dumpling ingredients to a large bowl and mix until well combined. Set aside.
  2. Bring the chicken stock to a gentle simmer, then stir in the soy sauce and fish sauce.
  3. Thinly slice the cabbage, add to the broth and cook for 3–5 minutes, or until slightly softened.
  4. Add the miso paste to a small bowl with a ladle of hot broth and whisk until smooth. Stir back into the soup.
  5. Using two teaspoons, drop small spoonfuls of the pork mixture into the simmering broth.
  6. Cook for 5–7 minutes, or until the pork dumplings are cooked through.
  7. Divide between 4 bowls, top with extra sliced spring onion and serve.
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