Innholdsfortegnelse for #55 i taste.com.au Cookbooks

“Your go-to guide for eating well is here. This cookbook is part of Eat Real – taste.com.au’s inspirational plan for healthy eating, featuring recipes that are simple, budget-friendly and bursting with flavour. The ingredients in each dish are readily available in supermarkets and full of all the good stuff, like nutrients and vitamins, to boost your health and make eating right simple and convenient. Monitoring your calories doesn’t mean you can’t eat, and the meals in this cookbook are sure to satisfy. We’ve taken special care and done all the hard work for you to ensure every dish in 500 Cals Or Less is just that. Many are well under the magic number that nutritionists recommend for weight loss and smart eating. In here, you’ll find recipes packed with plenty…

creamy yellow chicken curry serves 4 | prep 15 mins | cooking 20 mins | calories 477 per serve 2 tsp coconut oil 70g ( 1 /4 cup) yellow curry paste 2 tbs finely chopped fresh coriander root and stem, plus leaves, to serve 3 tsp finely grated fresh ginger 1 stick lemongrass, white part only, finely chopped 270ml can coconut milk 250ml (1 cup) salt-reduced chicken stock 1 tbs coconut sugar 1 tbs fish sauce 1 red onion, cut into thin wedges 600g butternut pumpkin, skin on, cut into 5cm-long wedges 500g chicken breast, thinly sliced 200g green beans, trimmed, halved 1 lime, halved 90g bean thread vermicelli noodles, cooked, to serve 1 Heat the oil in a large saucepan over medium-high heat. Add the curry paste, coriander root…

a ll recipes in this book are 500 calories or less as this is the key number for weight management and good health. As a general rule, we need to consume around 2000 cals per day, with variances of course depending on age, sex and activity level. Keeping main meals to no more than 500 calories is a great way to ensure that you keep to this overall calorie level, and still allows for 2-3 nutritious snacks throughout the day. Here’s our guide to having balanced meals that are full of flavour and will keep you satisfied. Protein Seafood, lean meat and poultry, tofu, tempeh and eggs are all great sources of protein and are fundamental for the growth and repair of our cells. When including these foods as part…

crispy zucchini fritters with herb & yoghurt dressing serves 4 | prep 25 mins (+ 15 mins standing time) | cooking 10 mins | calories 314 per serve 800g zucchini, trimmed 2 tsp sea salt 11 /2 tbs chia seeds 1 large lime, rind finely grated, juiced 1 cup firmly packed fresh mint leaves, finely chopped 1 /2 cup firmly packed fresh continental parsley leaves, finely chopped 2 green shallots, thinly sliced 3 garlic cloves, crushed 80g ( 1 /2 cup) wholemeal self-raising flour 11 /2 tbs hemp seeds 3 /4 tsp ground coriander 2 tbs extra virgin olive oil 140g ( 1 /2 cup) vegan coconut yoghurt Salad leaves, to serve Cherry tomatoes, halved, to serve Sugar snap peas, halved lengthways, to serve Lemon or lime wedges, to serve 1 Grate…

spicy salmon tacos with papaya salsa serves 4 | prep 20 mins | cooking 10 mins | calories 478 per serve 2 (160g each) skinless salmon fillets 11 /2 tsp Mexican chilli powder 1 tsp ground cumin 1 tsp olive oil 2 red capsicums, deseeded, thinly sliced 60g ( 1 /4 cup) no-fat Greek-style yoghurt 1 /2 tsp Sriracha chilli sauce 8 white corn tortillas, warmed Fresh coriander leaves, to serve Lime wedges, to serve papaya salsa 300g papaya, peeled, cut into 1cm pieces 1 /2 small avocado, cut into 1cm pieces 1 /2 cup chopped fresh coriander leaves 1 large lime, rind finely grated, juiced 2 green shallots, finely chopped 1 long green chilli, deseeded, finely chopped 1 Place the salmon in a bowl. Sprinkle with the chilli powder and…

cheesy beef & lentil meatballs serves 4 | prep 25 mins (+ 30 mins chilling time, 5 mins standing time) | cooking 35 mins | calories 453 per serve 500g lean beef mince 400g can brown lentils, rinsed, drained 1 /2 red onion, finely chopped or grated 1 zucchini, grated 1 /3 cup fresh basil leaves, finely chopped, plus extra leaves, to serve 25g ( 1 /4 cup) quinoa flakes 2 garlic cloves, crushed 1 egg, lightly beaten 2 tsp dried oregano 2 tsp olive oil 500ml (2 cups) tomato passata 200g mixed baby tomatoes, halved 2 tsp balsamic vinegar 40g ( 1 /3 cup) grated fresh mozzarella 75g Greek feta, crumbled 1 Place the mince, lentils, onion, zucchini, basil, quinoa flakes, garlic, egg and 1 tsp of the oregano…