GREEN EGGS
Prep Time: 5 mins Cook Time: 15 mins Serves 2 (As a breakfast)
Supplying vitamin C and iron, this breakfast will super-charge your morning. It provides energy from protein and fat, which helps keep you satisfied so you’re less likely to hit the biscuit tin later.
● 1 1/2 Tbsp olive oil
● 2 leeks, trimmed, washed, sliced
● 2 cloves garlic, sliced
● 1/2 tsp coriander seeds
● 1/2 tsp fennel seeds
● Pinch chilli flakes, plus extra, to serve (optional)
● 200g baby spinach leaves
● 2 x 60g eggs
● 2 Tbsp reduced-fat Greek-style natural yoghurt
● Freshly ground black pepper
● Squeeze of fresh lemon juice
➤ Heat 3 tsp oil in a large non-stick frying pan over medium heat. Add leeks and cook, stirring occasionally, for 7-8 minutes, or until leek softens. Add garlic, coriander, fennel and chilli flakes. Cook, stirring, until seeds begin to crackle. Add spinach and reduce heat to medium-low. Cook, tossing often, until spinach just wilts. Push spinach mixture to one side of pan. Add remaining oil to pan and crack in eggs. Cook for 2-3 minutes or until cooked to your liking.
➤ Stir yoghurt through spinach mix. Season with pepper. Divide spinach mix between two plates and top with eggs. Squeeze over a little juice, season and sprinkle with extra chilli, if desired. Serve.
Per serve: 1290kJ, protein 16g, total fat 20g (sat. fat 4g), carbs 11g, fibre 10g, sodium 166mg
SALMON, SESAME & ASPARAGUS OPEN SANDWICH
Prep Time: 5 mins Cook Time: 5 mins Serves 2 (As a light meal)
We’ve balanced wholegrain low GI carbs from the rye bread with protein from the salmon to help avoid that post-lunch slump. Asparagus is a useful source of B vitamins, as it helps us access the energy in our food.
● 1 bunch asparagus, woody ends trimmed
● 1 tsp sesame oil
● 2 x 95g cans salmon in springwater, drained
● 2 Tbsp reduced-fat Greek-style natural yoghurt
● 1 tsp white miso
● 2 slices rye bread
● 1 Tbsp toasted sesame seeds
➤ Preheat grill on high. Toss trimmed asparagus in sesame oil on a baking tray. Place under grill and cook for 5 minutes or until asparagus is tender.
➤ Meanwhile, combine salmon, natural yoghurt and miso in a bowl. Toast rye bread.
➤ Divide miso salmon between slices of toast. Top with grilled asparagus, then sprinkle over sesame seeds to serve.
Per serve: 1420kJ, protein 30g, total fat 13g (sat. fat 3g), carbs 23g, fibre 7g, sodium 426mg
STEAK & VIETNAMESE NOODLE SALAD
Prep Time: 15 mins Cook Time: 10 Serves 2( As a main)
How you eat in the evening can impact your sleep and energy levels the next day. This dinner supplies vitamins, minerals and fibre, as well as energy from low-GI carbs, to help manage your BGLs through the night.
● 100g dried rice thin noodles
● 2 carrots, peeled into ribbons using a vegetable peeler
● 160g (2 cups) shredded Chinese cabbage
● 4 green shallots, sliced
● 1 tsp olive oil
● 250g beef fillet steak, trimmed of fat
● Freshly ground black pepper
● 1/2 bunch coriander, leaves picked
Dressing:
● 1 small red chilli, deseeded, thinly sliced
● Juice of 1 lime
● 2 tsp brown sugar
● 1 tsp rice wine vinegar
● 1 clove garlic, finely chopped
● 1 tsp fish sauce
● 1 Tbsp water
➤ To make dressing, whisk all ingredients in a small bowl.
➤ Cook rice noodles following pack instructions, then plunge into a bowl of cold water to cool completely. Drain noodles and transfer to a bowl. Add carrots, cabbage, green shallots and dressing. Toss to combine.
➤ Heat oil in a medium non-stick frying pan over medium-high heat. Season steak with pepper. Add to pan. Cook for 2 minutes each side for medium-rare, or until cooked to your liking. Transfer to a plate and set aside to rest for 5 minutes.
➤ Divide salad between serving plates. Diagonally slice steak across grain and place on top of salad. Top with coriander leaves and serve.
Per serve: 1890kJ, protein 37g, total fat 11g (sat. fat 4g), carbs 46g, fibre 9g, sodium 410mg
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