Spinach Crustless Quiche

(Serves 6)

Ingredients:

2 eggs                                  1 chopped onion

2 egg whites                       125ml skimmed milk 

60g low-fat grated mozzarella cheese

salt and pepper to taste

275g frozen chopped spinach, thawed and drained

Directions:

1.   Preheat oven to 190 degrees C/375 degrees F. Spray 20cm (8in) round quiche tin with cooking spray.

2.   In large bowl, mix together the eggs, egg whites and milk. Add the spinach, onion, salt and pepper. Pour into prepared tin. Sprinkle with grated cheese.

3.   Bake 30 to 35 minutes or until quiche is light brown and cooked throughout. Cool slightly before serving.

Calories per serving: 81

Carbohydrates: 4g (grams) | Protein: 8g | Fat: 4g | Fiber: 1g

Tip: If you prefer, try a prepared crust, but beware of the extra 133 calories and 8 grams of fat you will add per serving.

Chicken Dijon

(Serves 4)

Ingredients:

4 boneless, skinless chicken breasts              

2 teaspoons lemon juice

2 tablespoons Dijon mustard                          

2 garlic cloves, crushed                                     

½ teaspoon black pepper                      ½ teaspoon salt

Directions:

1.   Preheat oven to 190 degrees C/374 degrees F.

2.   Place chicken breasts in a glass baking dish. In a small bowl, combine lemon juice, garlic, mustard, salt and pepper. Mix together. Spread mustard mixture over tops of chicken breasts. Bake 20 t0 30 minutes or until chicken is done and no longer pink in the center.

Calories per serving: 106

Carbohydrates: 2g (grams) | Protein: 20g | Fat: 2g | Fiber: 0

Tip: This simple chicken dish goes with any pasta, rice or potato and vegetable side dish of your choice.

Tomato Pesto Pizza

(Serves 8)

Ingredients:

1 prepared pizza crust                                2 tablespoons prepared pesto sauce

2 large tomatoes, finely chopped             2 garlic cloves, minced

125g low-fat grated mozzarella cheese

Directions:

1.       Preheat oven to 230 degrees C/446 degrees F.

2.      Place pizza crust on baking sheet. Spread pesto sauce over the pizza crust. Top with chopped tomatoes, garlic and mozzarella cheese. Bake 10 to 12 minutes or until cheese is melted and lightly browned on top.

Calories per serving: 154

Carbohydrates: 18g (grams) | Protein: 7g | Fat: 5g | Fiber: 1g

Tip: To jazz up your pizza and up the fiber, too, add fresh peppers (green and red), onions, mushrooms, broccoli, and any other favourite vegetables.

Pocket Sandwich

(Serves 2)

Ingredients:

1 pita bread                                

10 grapes, sliced

1 (175g) can tuna, packed in water            

30g grated Cheddar cheese

1 tablespoon low-fat mayonnaise               

1 stick of celery chopped

Directions:

Cut pitta bread in half to make 2 separate pockets. In a small bowl, combine remaining ingredients. Mix well. Stuff into pitta pockets. Serve immediately.

Calories per serving: 272

Carbohydrates: 22g (grams) | Protein: 28g | Fat: 7g | Fiber: 1g

Tip: Try low-fat Cheddar cheese and reduce calories by 32 and fat by almost 4 grams per serving.

Grilled Cheese and Tomato Sandwich

(Serves 2)

Ingredients:

4 slices fresh sourdough bread           2 teaspoons margarine

2 slices Swiss or Muenster cheese     1 tomato, thinly sliced    

Directions:

1.   Spread margarine over one side of each bread slice. On unbuttered side, layer tomatoes and cheese. Top with other slice of bread, the buttered side out.

2.   Heat large frying pan. Place sandwiches in frying pan. Cook for about 2 minutes on each side, until golden brown.

Calories per serving: 288

Carbohydrates: 27g (grams) | Protein: 13g | Fat: 14g | Fiber: 2g

Tip: Opt. for low-fat cheese and reduce your calories by 57 and fat by 8 grams per serving.

Grilled Vegetable Sandwich

(Serves 4)

Ingredients:

700g assorted fresh vegetables (red, green, yellow peppers; mushrooms; courgettes; onion; aubergine), thinly sliced     

2 pitta breads, cut in half

2 tablespoons olive or vegetable oil

¼ teaspoon dried basil leaves                    

1 tablespoon red wine vinegar or balsamic vinegar

Directions:

1.   In a large bowl, combine vegetables with vinegar, oil and basil. Toss. Place vegetables on a grill rack or wrapped in aluminium foil and place on a barbecue or in a 180 degrees C/356 degrees F oven. Cook for about 20 to 30 minutes until vegetables are tender.

2.   Stuff each pitta half with vegetable mixture. Serve warm.

Calories per serving: 132

Carbohydrates: 27g (grams) | Protein: 5g | Fat: 1g | Fiber: 3g

Tip: Be creative. Try other vegetables of your liking and even different types of breads like focaccia and French loaves.

Turkey Veggie Wrap

(Serves 4)
Ingredients:

2 tablespoons low-fat salad dressing of choice

4 large flour tortillas                   ½ chopped red pepper

225g turkey slices                       Shredded lettuce

1 ear corn-on-the-cob, cooked, then corn removed                  

Directions:

Spread salad dressing over tortillas. Layer each tortilla with turkey slices, shredded lettuce, corn and red pepper. Roll tortilla and secure with toothpicks until ready to eat.

Calories per serving: 203

Carbohydrates: 24g (grams) | Protein: 15g | Fat: 6g | Fiber: 3g

Tip: For a change, add 1 tablespoon of shredded cheese. If you are concerned about the fat, reduce or remove the dressing.

Pineapple Coleslaw

Ingredients: (Serves 6)

240g cabbage, finely shredded                 2 tablespoons low-fat mayonnaise

60g carrots, finely shredded                     1 tablespoon rice vinegar

30g green pepper, finely chopped            1 tablespoon brown sugar

1 (350g) can unsweetened crushed          1 teaspoon spicy mustard

    pineapple, drained                                   salt and pepper to taste

Directions:

In a large bowl, combine cabbage, carrots, peppers and pineapple. Mix well. In a small bowl, combine remaining ingredients. Toss dressing with vegetables. Chill until ready to serve.

Calories per serving: 65

Carbohydrates: 12g (grams) | Protein: 1g | Fat: 2g | Fiber: 2g

Tip: Be creative - add other vegetables to your liking too - red and yellow peppers, celery, whatever you like.

Sesame Noodles with Peppers & Pine Nuts

(Serves 6)

Ingredients:

225g spaghetti                                            Dressing:

1 teaspoon vegetable oil                            60ml lime juice

½ red pepper, thinly sliced                      3 tablespoons soy sauce

1 onion, thinly sliced                                  1 tablespoon brown sugar

1 (400g) can bean sprouts, drained        1 tablespoon water                

2 tablespoons fresh basil, chopped          1 tablespoon sesame oil

1 tablespoon fresh coriander,                   1 teaspoon ground ginger

   chopped                                                    2 garlic cloves, crushed

2 tablespoons pine nuts                            dash red pepper flakes                       

Directions:

1.   Prepare spaghetti according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add red pepper and onion. Sauté until slightly tender. Add drained bean sprouts and spaghetti. Remove from heat. Toss with basil, coriander and pine nuts.

3.   Combine dressing ingredients. Mix well. Pour spaghetti mixture into a large bowl. Toss with dressing. Serve slightly warm or cold.

Calories per serving: 219

Carbohydrates: 37g (grams) | Protein: 7g | Fat: 4g | Fiber: 3g

Tip: This pasta dish will jazz up your baked chicken breast or fish fillet.

Lentil Spaghetti

(Serves 6)

Ingredients:

225g spaghetti                                       ½ teaspoon salt

1 tablespoon vegetable oil                    ½ teaspoon red pepper flakes

½ onion, chopped                                 1 tomato, diced

2 garlic cloves, minced                         50g feta cheese

200g dry lentils                                     2 teaspoons parsley

½ teaspoon thyme                                375ml water

Directions:

1.   Prepare spaghetti according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add garlic and onion. Cook over medium heat for about 3 minutes. Add the lentils and 375ml of water. Bring to the boil. Add thyme, salt, red pepper flakes and tomatoes. Bring to boil again. Reduce heat. Simmer, uncovered, for 30 minutes until lentils are softened.

3.   To serve, place spaghetti onto serving platter. Top with lentils. Sprinkle with feta cheese and parsley.

Calories per serving: 315

Carbohydrates: 51g (grams) | Protein: 16g | Fat: 5g | Fiber: 12g

Tip: Eliminate the feta cheese and reduce calories by 25 and fat by 2 grams per serving.

Pasta Primavera

(Serves 4)

Ingredients:

225g linguini                                             100g fresh mangetout, trimmed

2 tablespoons vegetable oil                    1 red pepper, cut into strips

2 garlic cloves, minced                            1 yellow pepper, cut into strips

2 small courgettes, thinly sliced            1 tablespoon chopped fresh basil

1 punnet cherry tomatoes, cut in half       

Directions:

1.   Prepare linguini according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add garlic, peppers, courgettes and snow peas. Stir-fry vegetables until tender. Add drained pasta, cherry tomatoes and basil. Toss.

Calories per serving: 195

Carbohydrates: 28g (grams) | Protein: 5g | Fat: 8g | Fiber: 4g

Tip: This vegetarian dish can be served solo or along with chicken, fish or beef for a larger meal.