naturally gluten free

Introducing our Balanced recipes. They're Dietitian-approved and have just the right amount of lean protein, healthier carbs and nutrient-packed veggies you need, so you can be sure dinnertime is nutritious, well-balanced and less than 650 calories. With a bright mix of colours and flavours, this Mexican bowl is bound to make everyone happy. This one starts with wholesome brown rice and adds roasted veggies and spiced pork strips for a nutritionally balanced meal bursting with deliciousness in every bite!

Loaded Pork Fajita Bowl with Garlic Brown Rice & Fetta Lean Protein | Healthier Carbs | Packed with Veggies

olive oil

garlic

brown rice

water

salt

unit capsicum

½ unit red onion

unit zucchini

coriander

tin sweetcorn

sachet All-American Spice Blend

pork

fetta cheese

Preheat the oven to 220°C/200°C fan-forced. Finely chop the garlic (or use a garlic press). In a medium saucepan, add the brown rice and water and bring to the boil. Reduce the heat to medium and simmer, uncovered, until the rice is soft, 25-30 minutes. Drain the rice. Add a dash of olive oil over a medium heat, and add the garlic and cook until fragrant, 1-2 minutes. Return the rice to the saucepan, add the salt and stir to combine. Remove from the heat.

While the rice is cooking, cut the capsicum into 2cm strips. Cut the red onion (see ingredients list) into 2cm wedges. Cut the zucchini into 1cm batons. Roughly chop the coriander.  TIP: Cut the veggies to the correct size so they cook in the allocated time!

Place the capsicum, onion and zucchini on an oven tray lined with baking paper. Drizzle with olive oil, season generously with salt and pepper and toss to coat. Roast until softened, 20-25 minutes.

While the veggies are roasting, drain the sweetcorn. Heat a large frying pan over a high heat. Add the sweetcorn and cook, tossing occasionally, until lightly charred, 5-6 minutes. Transfer to a small bowl.  TIP: Cover the pan with a lid or foil if the corn kernels are “popping” out.

In a medium bowl, combine the All-American spice blend, remaining garlic, a drizzle of olive oil and a pinch of salt and pepper. Add the pork strips and toss to coat. When the rice has 10 minutes cook time remaining, return the frying pan to a medium-high heat with a drizzle of olive oil. Add the pork strips in batches and cook until browned and cooked through, 3-4 minutes.

Divide the garlic brown rice between bowls. Top with the pork strips, roast veggies, coriander and crumble over the fetta. Serve with the charred corn.

This hearty bowl of risotto works its magic in the oven. With smokey bacon, loads of veggies and cheesy goodness, each bite is full deliciousness. Top with pine nuts for extra crunch, and a squeeze of lemon for a zesty kick!
Unfortunately, this week's butternut pumpkin was in short supply. Some customers will receive peeled and chopped pumpkin instead of butternut pumpkin. Don't worry, the recipe will be just as delicious!

Roast Pumpkin & Bacon Risotto with Toasted Pine Nuts & Parsley

unit red onion

unit butternut pumpkin

bacon

sachet garlic & herb seasoning

arborio rice

vegetable stock

parsley

lemon

pine nuts

baby spinach leaves

butter

Parmesan cheese

Preheat the oven to 220°C/200°C fan forced. Cut the red onion into 2cm wedges. Peel and chop the butternut pumpkin into 2cm chunks. Place the onion and pumpkin on the oven tray lined with baking paper. Drizzle with olive oil and season with a good pinch of salt and pepper. Spread in a single layer and roast until tender, 20-25 minutes. TIP: Cut the veggies to the correct size so they cook in the allocated time. Alternative Step 1 if you've received peeled and chopped pumpkin: Preheat the oven to 220°C/200°C fan forced. Cut the red onion into 2cm wedges. Place the onion and peeled and chopped pumpkin on the oven tray lined with baking paper. Drizzle with olive oil and season with a good pinch of salt and pepper. Spread in a single layer and roast until tender, 20-25 minutes. TIP: Cut the veggies to the correct size so they cook in the allocated time.

While the veggies are roasting, grate the zucchini. Cut the bacon into 1cm pieces.

In a large frying pan, heat a drizzle of olive oil over a high heat. Add the bacon and cook until golden and crisp, 4-5 minutes. Add the garlic & herb seasoning, zucchini, arborio rice, crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people) and water. Bring to the boil, then remove from the heat.

Transfer the risotto to a medium baking dish. Cover tightly with foil and bake until the liquid is absorbed and the rice is 'al dente' 24-28 minutes. TIP: 'Al dente' means the rice is cooked through but still has a tiny bit of firmness in the middle.

While the risotto is baking, roughly chop the parsley leaves. Zest the lemon to get a good pinch, then slice into wedges. Wash and return the frying pan to a medium-high heat, add the pine nuts and toast until golden, 2-3 minutes. Set aside. Remove the risotto from the oven and stir through the lemon zest, a good squeeze of lemon juice, baby spinach leaves, butter and grated Parmesan cheese. Stir through a splash of water to loosen the risotto if needed. Gently stir in the roasted onion and pumpkin. Season to taste.

Divide the pumpkin and bacon risotto between bowls and top with the toasted pine nuts and parsley. Serve with any remaining lemon wedges.

A cross between nachos and stuffed baked potatoes, these loaded wedges are the ultimate comfort food. Pile them high with
saucy American-spiced beef, Cheddar cheese, charred corn and sour cream, then get cosy and tuck in!

Cheesy American Beef Loaded Wedges with Charred Corn Salsa & Sour Cream

potato

½ brown onion

tomato

carrot

beans

beef mince

tomato paste

beef stock pot

Cheddar cheese

drizzle white wine vinegar

sour cream

Preheat the oven to 240°C/220°C fan-forced. Cut the potato into wedges. Place on a lined oven tray. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast until tender, 25-30 minutes.

While the potato wedges are roasting, drain the sweetcorn. Finely chop the brown onion (see ingredients). Finely chop the garlic. Finely chop the tomato. Roughly chop the coriander. Grate the carrot. Drain and rinse the red kidney beans (see ingredients).

SPICY! This is a mild spice blend, but if you’re sensitive to heat, feel free to add less. Heat a large frying pan over a high heat with a drizzle of olive oil. Cook the sweetcorn until lightly charred, 4-5 minutes. Transfer to a medium bowl. Return the pan to a high heat. When the oil is hot, cook the onion and beef mince, breaking up with a spoon, until browned, 3-4 minutes. Add the All-American spice blend and garlic and cook until fragrant 1 minute. TIP: Cover the pan with a lid if the corn kernels are "popping" out.

Return the pan to a medium-high heat. Cook the grated carrot and red kidney beans until softened and heated through, 2-3 minutes. Add the tomato paste, the water and the beef stock pot and stir to combine. Reduce the heat to medium-low and sprinkle the shredded Cheddar cheese over the beef mixture. Cover with a lid or foil and cook until the cheese has melted, 2-3 minutes. TIP: Before adding the cheese, add a splash more water if the sauce looks too thick.

Add the tomato and coriander to the bowl with the charred corn and combine with a drizzle of white wine vinegar. Season to taste.

Divide the potato wedges and cheesy American beef between bowls. Top with the charred corn salsa and serve with sour cream.

A roast lamb is a signature when it comes to a classic roast dinner. We’ve studded ours with garlic and rosemary, which will permeate the meat as it cooks. Cheesy chat potatoes, garlicky greens and buttery corn cobs complete this feast that's sure to become a family favourite - we guarantee it!

Rosemary Garlic Lamb & Mint Sauce with Cheesy Chat Potatoes, Garlic Greens & Corn Cobs

chat potatoes

lamb rump

cob corn

rosemary

green beans

silverbeet

tsp honey

mint sauce

Preheat the oven to 220°C/200°C fan-forced. Bring a medium saucepan of salted water to the boil. Place the butter in a small bowl and allow to come to room temperature. Cut the chat potatoes in half. Cook in the boiling water until tender, 18-20 minutes.

While the potatoes are cooking, lightly score the lamb fat in a 1cm criss-cross pattern. Season the lamb rump all over with salt and pepper and place, fat-side down, in a large frying pan. Place the pan over a medium heat and cook undisturbed until golden, 10-12 minutes. Increase the heat to high and sear the lamb rump on all sides for 30 seconds.  TIP: Starting the lamb in a cold pan helps the fat melt without burning.

While the lamb is cooking, cut the corn cob in half. Chop the parsley and add it to the butter. Season and mash to combine. When the potatoes are tender, drain, then place on a lined oven tray, skinside up, with the corn cobs. Crush each potato with the base of a bowl until roughly 1cm thick. Sprinkle with the grated Parmesan cheese, drizzle with olive oil and season. Bake until golden, 20-25 minutes.

While the potatoes are roasting, cut 1/2 the garlic cloves into 4 slices. Cut the rosemary into 2cm sprigs. Use a small, sharp knife to make 8 slits all over the lamb rump and push the garlic slices and rosemary sprigs into the slits. Drizzle the rosemary and garlic with olive oil to prevent burning. Transfer the lamb, fat-side up, to a second lined oven tray. Season and roast for 15-20 minutes for medium or until cooked to your liking. Remove from the oven and cover with foil to rest for 10 minutes.  TIP: The meat will keep cooking as it rests!

When the lamb is resting, trim the green beans. Roughly chop the silverbeet. Finely chop the remaining garlic. Return the frying pan to a medium-high heat with a drizzle of olive oil. Cook the green beans, tossing, until tender, 4-5 minutes. Add the silverbeet, garlic and the honey. Cook until fragrant, 2 minutes.

Slice the rosemary and garlic lamb rump. Place the herb butter onto the corn cob. Take the lamb, corn cobs, crushed cheesy chat potatoes, garlic greens and mint sauce to the table.

Brimming with a vibrant veggie medley and hearty lentils, this pesto-adorned minestrone is comfort in a bowl - without the carb overload. And who needs croutons when you have umami Parmesan crisps?
This recipe is under 650kcal per serving and under 30g carbohydrates per serving.
Unfortunately, this week's butter beans were in short supply. Some customers will receive lentils instead of butter beans. Don't worry, the recipe will be just as delicious!

Roast Veggie Minestrone with Basil Pesto & Parmesan Crisps

zucchini

capsicum

lentils

vegetable stock powder

brown sugar

basil pesto

• Preheat oven to 240°C/220°C fan-forced. • Cut carrot and zucchini into bite-sized chunks. Roughly chop capsicum. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Roast until tender, 20-25 minutes. • Finely chop garlic. Roughly chop tomato. Thinly slice silverbeet. Drain lentils (see ingredients).

• On a second lined oven tray, place the grated Parmesan cheese in even circles to make two per person. • Bake until the cheese is golden and crisp around the edges, 6-8 minutes (these can burn fast, so keep an eye on them!). TIP: The Parmesan crisps will crisp up as they cool.

• In a large saucepan, heat a drizzle of olive oil over a medium-high heat. Cook tomato paste and garlic, stirring until fragrant, 30 seconds. • Add tomato, water, garlic & herb seasoning, vegetable stock powder, butter and brown sugar. Reduce heat and simmer, 3-4 minutes. • Add silverbeet, lentils and roast veggies and continue to simmer, until silverbeet has wilted, 1-2 minutes. Season with pepper.

• Divide roast veggie minestrone between bowls. • Serve topped with basil pesto and Parmesan crisps.

We've put all the much-loved family flavours into one delectable dinner - from the Aussie-spiced chicken to the
lemony crushed potatoes, this dish features everything we're addicted to!
This recipe is under 650kcal per serving.

Easy Chicken Tenders & Crushed Lemon Potatoes with Garlic Aioli

garlic paste

sachet chicken-style stock powder

chicken tenderloins

punnet cherry tomatoes

honey

drizzle balsamic vinegar

mixed salad leaves

sachet Aussie spice blend

• Bring a medium saucepan of lightly salted water to the boil. Cut potato into large chunks. Cut lemon into wedges. Cook potato in the boiling water until easily pierced with a knife, 12-15 minutes. Drain. • Return the saucepan to a medium-high heat. Add butter and 1/2 the garlic paste and cook, stirring, until fragrant, 1 minute. • Add a squeeze of lemon juice, chicken stock powder and the water and bring to the boil. Remove from the heat, add the potato and toss to coat. Lightly crush the potato, then cover to keep warm. TIP: Add more or less lemon juice to taste.

• While the potato is cooking, combine chicken tenderloins, Aussie spice blend, the remaining garlic paste and a drizzle of olive oil in a medium bowl. • In a large frying pan, heat a drizzle of olive oil over a medium-high heat. • Cook chicken, in batches, until browned and cooked through, 3-4 minutes each side. Transfer to a plate, then repeat with remaining chicken.

• Halve cherry tomatoes. • In a large bowl, combine honey, balsamic vinegar and a drizzle of olive oil. • Add mixed salad leaves and cherry tomatoes, tossing to combine.

• Divide chicken tenders, crushed lemon potatoes and salad between plates. Spoon any resting juices over the chicken. • Drizzle chicken with garlic aioli. Serve with remaining lemon wedges.

We've taken a few of our favourite things – chorizo, garlic prawns and lightly charred cherry tomatoes – and
turned them into a risotto distantly related to paella. It's baked in the oven to give you time to pour a wine,
put your feet up, and set the mood for a meal to remember.

Garlic Prawn & Chorizo Risotto with Rosemary-Roasted Cherry Tomatoes

brown onion

chorizo

prawns

chilli flakes

Preheat the oven to 220°C/200°C fan-forced. Finely chop the brown onion and the garlic. Roughly chop the mild chorizo. In a large frying pan, heat a drizzle of olive oil over a medium-high heat. Cook the onion and chorizo until golden, 5 minutes. Add the butter and 1/2 the garlic and cook until fragrant, 30 seconds. Add the arborio rice and stir to coat. Add the water and vegetable stock powder (see ingredients). Bring to the boil, then remove from the heat.

Transfer the risotto to a baking dish. Cover tightly with foil and bake until the liquid is absorbed and the rice is 'al dente', 30-35 minutes.  TIP: 'Al dente' rice is cooked through but still slightly firm in the centre.

While the risotto is baking, cut the cherry tomatoes in half. Pick and finely chop the rosemary. Place the cherry tomatoes and rosemary on a lined oven tray. Drizzle with olive oil and season with salt and pepper. Toss to coat, then roast until fragrant and lightly charred, 20-25 minutes.

When the risotto has 5 minutes of cook time remaining, zest the lemon to get a pinch, then cut into wedges. Wipe out the frying pan and return to a medium-high heat with a drizzle of olive oil. Add the prawns and cook, tossing, until pink and starting to curl up, 3-4 minutes. Add a pinch of chilli flakes (if using) and the remaining garlic and cook until fragrant, 30 seconds. Remove the pan from the heat. Add a squeeze of lemon, then season.

Stir the grated Parmesan cheese through the risotto until melted. Add the baby spinach leaves and the lemon zest, and stir to combine. Add a squeeze of lemon juice, then season to taste. Gently fold in the roasted cherry tomatoes.

Finely chop the parsley. Divide the chorizo risotto between bowls. Top with the garlic prawns. Sprinkle with the parsley and serve with any remaining lemon wedges.

Bowls are all the rage right now... Buddha bowls, poke bowls, and now a tandoori chicken bowl. In keeping with the theme, it is healthy, while still being incredibly satisfying, warming and aromatic.

Tandoori Chicken Sweet Potato Bowl with Garlic Yoghurt Dressing

unit sweet potato

chicken thigh

tub tandoori paste

unit cucumber

unit carrot

cos lettuce leaves

lime

tub Greek-style yoghurt

peanuts

Preheat the oven to 220°C/200°C fan-forced. Chop the sweet potato (unpeeled) into 1cm chunks. Place on an oven tray lined with baking paper and drizzle with olive oil. Add the salt, a pinch of pepper and toss to coat. Roast for 25-30 minutes or until tender. TIP: Cut the sweet potato to the correct size to ensure it cooks in the allocated time.

While the sweet potato is roasting, cut the chicken thigh into 1cm strips. In a medium bowl, combine the chicken thigh strips, the tandoori paste and a small drizzle of olive oil. Season with salt and pepper, toss to coat and set aside. Finely chop the garlic (or use a garlic press). Thinly slice the cucumber into half-moons. Shred the cos lettuce leaves. Finely chop the coriander. Using a vegetable peeler, peel the carrot into ribbons. TIP: You can grate the carrot if you'd prefer!

Heat the olive oil (2 tsp for 2 people / 1 tbs for 4 people) and garlic in a medium frying pan over a medium-high heat. Cook for 30 seconds, or until golden. Transfer to a small bowl and set aside to cool for 5 minutes. Add the Greek yoghurt and a squeeze of lime juice to the garlic oil and stir to combine. Season generously with salt and pepper. TIP: Don't worry if it looks a little separated to begin with, it will come together after stirring for 1 minute.

Return the pan to a medium-high heat with a drizzle of olive oil. Add the chicken strips and cook, stirring, for 5-6 minutes or until cooked through.

Transfer the roasted sweet potato to a large bowl and add the cucumber, cos lettuce and carrot. Add the garlic yoghurt dressing and toss to coat. TIP: Toss just before serving to keep the leaves crisp!

Divide the salad between bowls and top with the tandoori chicken. Sprinkle with the coriander and crushed peanuts. TIP: For the low-calorie option, serve without the peanuts.

This is not your usual risotto fare, but one taste of the spag bol-inspired flavours in this dish will have you craving more! Bonus: all the magic is done in your oven so it practically cooks itself!

Easy Beef Bolognese Risotto with Apple Salad & Parmesan

apple

vegetable stock pot

g butter

balsamic vinaigrette dressing

sachet Nan's special seasoning

• Preheat oven to 220°C/200°C fan-forced. Boil the kettle. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook beef mince, breaking up with a spoon, until just browned, 4-5 minutes. • Meanwhile, grate carrot and set aside. Thinly slice apple into wedges. • In a medium bowl, combine apple and mixed salad leaves. Set aside.

• To frying pan with the mince, add carrot, garlic paste, tomato paste, Nan's special seasoning and arborio rice. Cook, stirring until fragrant, 1 minute. • Add the boiling water and vegetable stock pot, then bring to the boil. • Transfer risotto to a baking dish. Cover tightly with foil and bake until liquid is absorbed and rice is 'al dente', 24-28 minutes.  TIP: 'Al dente' rice is cooked through but still slightly firm in the centre.

• When risotto is done, stir through the butter and 1/2 the grated Parmesan cheese. Season with pepper. • To bowl with salad, add balsamic vinaigrette dressing. Toss to coat. TIP: Stir through a splash of water if the risotto looks dry!

• Divide beef bolognese risotto between bowls. Sprinkle with remaining Parmesan. • Serve with apple salad.

Roasted Spring Vegetables with Butternut Squash Noodles celebrates Spring with its beautiful array of vegetables. A fantastic gluten free...

Roasted Spring Vegetables with Butternut Squash Noodles Recipe

spiralized butternut squash butternut squash neck

olive oil,

balsamic vinegar

romanesco,

grape tomatoes

spear asparagus, bottom trimmed and cut into 1 1/2-2 inch lengths

goat cheese, crumbled

dill,

kosher salt and black pepper,

Honey Garlic Instant Pot Noodles are a delectable, sticky, spicy way to get dinner on the table. Add some grilled chicken or shrimp for extra protein, but they're good just as they are too!

Honey Garlic Instant Pot Noodles Recipe

Reduced Sodium Chicken Broth

Honey

Low Sodium Soy Sauce

White Vinegar

Fresh Ginger (minced)

Sriracha Chili Sauce

Garlic (minced)

Sesame Oil

Rice Noodles (SEE NOTES)

Cilantro

Green Onion

Sesame Seeds

Peanuts ((optional))

Peppers ((optional))

Combine everything up to the noodles in a 6-quart instant pot on sauté mode and stir together until mixed.

Once the mixture is just about to boil, add in the rice noodles. Crush them up with a wooden spoon to stir them into the sauce, making sure they are covered in the sauce.

Cover the Instant Pot (make sure it’s set to sealing) and cook on high pressure 2 minutes.

Do an immediate steam release. If the noodles are too saucy for you, let them sit in the Instant Pot for about 5 minutes, stirring occasionally, until they absorb the sauce.

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