Category: Pasta Salads & Sides

Serves: 6 (107 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
50g Reduced fat Feta Cheese – 80 calories
1 pkt cheese sauce – 404 calories
200g Cauliflower – 50 calories
300g Broccoli – 55 calories
125g Zucchini – 15 calories
Paprika to dust – Neg calories
Olive oil spray – 30 calories

METHOD
Prepare oven tray with light spray of olive oil.
Cut into small pieces or florets and steam Cauliflower and broccoli in microwave steamer for 6 minutes on high. Place on oven tray.
Prepare cheese sauce with hot water (not milk) and pour over vegetables.
Crumble feta cheese on top and sprinkle with paprika.
Bake in moderate oven 15-20 minutes until browned.

NOTES:
Cheese sauces can vary so check calories. This is a speedy recipe for busy people but you can make your own cheese sauce and adjust the calories to suit.

Consider topping this dish with garlic powder or other herbs for variation.

Serves: 2 as a main or 4 side salads (2/148 calories per serve, 74 calories as a side salad)

Serving pictured is smaller than a main serving.
Preparation Time: 10 minutes.

INGREDIENTS
75g / 12 large Snow peas, string removed – 20 calories
130g / ½ red capsicum – 28 calories
200g Chinese cabbage – 25 calories
25g grated carrot – 7 calories
100g / ½ cucumber – 10 calories
20g pine nuts (natural or dry fried.) – 130 calories

Dressing:
50ml Fish sauce – 21 calories
15ml / 1 tablespoon Ketjup Mantis – 41 calories
1 heaped teaspoon Nativa (Stevia) – 1 calorie
1 tablespoon finely grated young ginger – 5 calories
Juice of I lime and 1 teaspoon of the zest – 8 calories
100ml cold water

METHOD

Wash all vegetable and julienne snow peas, capsicum and cucumber.
Grate carrot and young ginger separately. Use a Microplane or very fine grater for the ginger.
Combine all vegetables reserving pine nuts) in a plastic bowl, cover and refrigerate.
Combine all dressing ingredients, cover and marinate in refrigerator until needed.
When serving pour ½ the dressing over salad and mix through with hands.
Place serving on plate and pour remainder of dressing over salad.
Note: this salad is meant to have an abundance of dripping dressing so you will see it spill out onto the plate.
Top with pine nuts.

Serves: 6 (243 Calories per serve)

INGREDIENTS
850g Parsnip – 493 calories
300g Carrots – 100 calories
620g Cauliflower – 149 calories
200g Small red onions – 60 calories
600g Red Capsicum – 150 calories
300g Bok Choy – 57 calories
Olive oil spray – 30 calories

MARINADE
1 tablespoon Red Wine Vinegar – 3 calories
1 tablespoon Olive Oil – 159 calories
1 teaspoon Sesame Oil – 41 calories
Juice and zest of 1/4 lime – 4 calories
1 teaspoon minced garlic – 3 calories

DRESSING
3 tablespoons low calorie Balsamic Dressing – 39 calories
1 tablespoon Macadamia Oil – 159 calories
1 teaspoon minced garlic – 3 calories
1 teaspoon 100% Maple syrup – 12 calories
Sea Salt Flakes

METHOD

1. Preheat oven 180o
2. Prepare vegetables in pieces that will cook at the approximately same time in an oven (except cauliflower). The Bok Choy and celery with be cooked in foil.
3. Mix Marinade ingredients in a large bowl and toss vegetable pieces (except celery and Bok Choy)
4. Place on baking paper on large oven trays and place in oven
5. On a sheet of foil, lightly sprayed with olive oil place celery. Lightly spray celery and season with salt and pepper. Seal tightly adding extra layer of foil if needed.
6. Repeat foil process for the Bok Choy and place celery and Bok Choy in oven.
7. Process Cauliflower in food processor and place in microwave proof bowl fitted with a lid. Microwave 6 minutes on high just before serving roasted vegetables. Place on oven tray.
8. Cook vegetable until well roasted.
9. Prepare dressing and drizzle over vegetables once plated.
10. Sprinkle with extra sea salt flakes if desired.

Serves: 4 (24 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
400g Cauliflower – 96 calories

METHOD

Chop cauliflower roughly and add to food processor (florets and stalk).
Serve as you would rice or couscous.
Process Cauliflower in food processor until fine.
Place in microwave proof bowl fitted with a lid.
Microwave 6 minutes on high.

NOTES:

Caulirice can be made a day ahead and reheated in microwave before serving. This great for using left overs the next day.
Use Caulirice as a filler in fish patties too.
Replace toast under poached eggs with Caulirice.
The uses are endless!

Serves: 4 (167 Calories per serve )
Total calories per recipe: 667

INGREDIENTS
200g Seafood salad extender – 190 calories
400g Canned Chickpeas (drained) – 328 calories
4 Cups Asian lettuce Salad Mix – 40 calories
50g Yellow capsicum – 10 calories
200g Continental cucumber (skin on) – 20 calories

DRESSING:
50g Low-Fat Yogurt – 44 calories
20g Dijon Mustard – 25 calories
1/2 lemon – 10 calories

METHOD
Wash Asian mix and divide onto plates.
Roughly chop seafood salad and place into large bowl.
Slice cucumber on angle and cut slices in half. Seed and chop capsicum.
In a mug or small container mix together yogurt and mustard until well combined.
Place seafood, chickpeas, capsicum and cucumber in a bowl and stir through dressing.
Divided mixture onto Asian lettuce and add a squeeze of lemon juice to serve.

NOTES:

I recommend you don’t skip the last step. The lemon juice is important for the taste of this dish.
Remember to drink water!