Low Fat
Tuna Fried Rice
Ingredients 1 teaspoon sesame oil 1 teaspoon canola oil 3 spring onions (scallions), sliced 1 medium carrot, chopped 1 medium red capsicum (bell pepper), chopped 160g (5 1/3oz) asparagus, chopped 1 cup (200g/6 1/2oz) fresh or frozen corn kernels 1 cup (150g/5oz) fresh or frozen peas 400g (13oz) can chunk-style tuna in spring water, drained [...]
Berry Delicious Muffins
Ingredients 4 (60g/2oz) breakfast wheat biscuits, crushed 3/4 cup (185ml/6fl oz) skim or no-fat milk 1 1/2 cups (210g/6 3/4oz) wholemeal self-raising flour 3 tablespoons brown sugar 4 egg whites 1 tablespoon canola oil 140ml (4 1/2fl oz) apple and raspberry puree 200g (6 1/2oz) mixed fresh or frozen berries 2 tablespoons fruits of the [...]
Ham, Egg & Tomato Wrap
Ingredients 2 eggs, lightly beaten 2 egg whites, lightly beaten 1 tablespoon chopped fresh parsley salt and pepper canola oil spray 4 slices (215g/7oz) wholemeal lavash or mountain bread 100g (3 1/3oz) shaved 97% fat-free honey ham 2 medium tomatoes, thinly sliced 50g (1 2/3oz) baby English spinach Method 1 Whisk together the eggs, egg [...]
My Mum’s Little Date Loaves
Ingredients 1 cup (190g/6 1/4oz) pitted dates 1 cup (250ml/8fl oz) water 1 teaspoon bicarbonate of soda (baking soda) 1 tablespoon reduced-fat canola margarine 1 cup (250g/8oz) caster sugar 2 cups (250g/8oz) self-raising flour 1 egg, lightly beaten Method 1 Preheat oven to 180°C (350°F/Gas 4). Lightly grease 8 x 1/2 cup (125ml/4fl oz) capacity [...]
Spinach & Ricotta Jaffle
Ingredients 8 slices (400g/13oz) wholegrain bread 50g (1 2/3oz) baby English spinach, finely chopped 200g (6 1/2oz) reduced-fat ricotta cheese 100g (3 1/3oz) semi-dried tomatoes salt and pepper Method 1 Preheat a non-stick jaffle maker. 2 Lay 4 slices of the bread on a flat surface. 3 Put the spinach and ricotta into a bowl [...]
Fruity French Toast
Ingredients 8 thick slices (400g/13oz) day-old white hi-fibre bread 100g (3 1/3oz) dried apricots, chopped 4 egg whites 1/2 cup (125ml/4fl oz) skim or no-fat milk canola oil spray 2 tablespoons sugar 1 teaspoon cinnamon Method 1 Lay 4 slices of the bread on a flat surface. Divide the apricots among the bread and press [...]
Dense Fruit Bread
Ingredients canola oil spray 1 cup (65g/2oz) All-Bran® (processed wheat bran cereal) 1 1/4 cups (310ml/10fl oz) skim or no-fat milk 2 cups (280g/9oz) stone-ground wholemeal self-raising flour 1/2 cup (115g/3 2/3oz) firmly packed brown sugar 2 cups (270g/8 2/3oz) dried fruit salad, roughly chopped 1 cup (210g/6 3/4oz) dried figs, chopped 1 egg, lightly [...]
Not-So-Naughty Wedges
Ingredients 500g (1lb) unpeeled potatoes, cut into wedges 500g (1lb) unpeeled orange sweet potato, cut into wedges olive oil spray sea salt 1/2 cup (125g/4oz) reduced-fat Greek-style plain yoghurt 1/4 cup (60ml/2fl oz) sweet chilli sauce or tomato sauce Method 1 Preheat oven to 220°C (425°F/Gas 7). 2 Put the potato and sweet potato into [...]
Crunchy Low-Fat Iced Chocolate
Ingredients 1/3 cup (80ml/2 2/3fl oz) chocolate topping 3 cups (750ml/24fl oz) low-fat chocolate milk 4 large scoops (160g/5 1/3oz) low-fat vanilla ice cream 4 tablespoons Milo® drink powder Method 1 Swirl the chocolate topping around the inside of 4 tall glasses and freeze until set. 2 Divide the chocolate milk among the glasses. Carefully [...]
Up & At ‘Em Powershakes
Ingredients Banana Malt 2 medium bananas, chopped 1 (15g/1/2oz) breakfast wheat biscuit, crushed 2 tablespoons wheatgerm 2 tablespoons malted milk powder or skim milk powder 2 tablespoons no-fat, no-added sugar honey yoghurt 3 cups (750ml/24fl oz) low-fat vanilla soy milk, chilled ground nutmeg, to serve Mango Raspberry 1 (210g/6 3/4oz) mango, sliced 125g (4oz) raspberries, [...]