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Nutrition

Healthy Recipes #18 – Light Meals

Last week we gave you two simple snack recipe ideas  Avocado, tomato and coriander salsa with crisp pita as well as Crab tartlets and now this weeks focus is on the first of our tasty light meal ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy light meal options are:

  • Olive & Sun Dried Tomato Bread
  • Lentil & Tomato Soup with Spices

Healthy option 1

Olive & Sun Dried Tomato Bread

Ingredients

  • 2 cups self-raising flour
  • 1/4 cup black olives, pitted and sliced
  • 2 tablespoons sliced sun-dried tomatoes
  • 1/4 cup no cholesterol spread
  • 2 eggs, lightly beaten
  • 2/3 cup (170ml) reduced fat milk

Method

  1. Preheat oven to 190c and line a 23cm x 13cm loaf tin with baking paper
  2. Sift the flour into a mixing bowl. Add pitted olives, sun-dried tomatoes, melted spread, eggs and milk and mix until well combined
  3. Place the mixture into the prepared tin.
  4. Bake for 45 minutes or until a skewer comes out clean
  5. Allow to cool in tin for 5 minutes on cool rack
  6. Serve sliced

Serves 12

Nutritional Info

Energy (kJ)  Р563
Protein – 4.2g
Fat Total – 4.9g
Fat Saturated – 1.3g
Carbohydrate – 17.6g
Sugars – 2.4g
Fibre – 1.2g

Healthy option 2

Lentil & Tomato Soup with Spices

Ingredients

  • 40g (2 tablespoons) no cholesterol spread
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 1/2 teaspoon turmeric
  • 1 teaspoon ground ginger
  • 1 cup red lentils
  • 1 large green chilli, finely chopped
  • 1 bay leaf
  • 3 stalks celery, sliced
  • 3 cups (750ml) reduced-salt vegetable stock, reduced-salt chicken stock
  • 3 cups (750ml) water
  • 1 x 400g can chopped tomatoes
  • 2 tablespoons reduced-salt tomato paste
  • Freshly ground black pepper
  • 1 tablespoon chopped coriander to garnish

Method

  1. Heat spread in a large saucepan
  2. Add onion and garlic and fry gently until softened
  3. Bring to the boil and simmer for 25 minutes, or until lentils are soft
  4. Remove the bay leaf
  5. Stir in tomatoes, tomato paste and coriander and season with black pepper
  6. Reheat and serve with crusty bread

Serves 6

Nutritional Info

Calories – 806
Protein – 11g
Fat Total – 5.3g
Fat Saturated – 1.2g
Carbohydrate – 21.4g
Sugars – 6.6g
Fibre – 7.7g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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0403 741 278
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