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Combine 1/2 chopped tomato, 1/2 cup thawed frozen corn, 1/4 cup salt-reduced black beans, 1/2 sliced jalapeno chilli and 1/2 tsp canola oil. Place a low-fat wholemeal tortilla on a baking sheet coated with cooking spray, sprinkle with 2 1/2 tblsps low-fat shredded cheddar and place tomato mixture on top. Make a dent in the centre of the mixture with the back of a spoon and add an omega-3 enriched egg to centre. Sprinkle with black pepper and bake in 220C oven for 8 mins until egg white is set. Sprinkle with 1 tsp chopped fresh coriander.
Asian Spinach Salad with Tofu
Marinate 1/4 cup firm tofu, cubed, for 30 mins in 1/4 cup orange juice, 2 tblsps rice wine vinegar, 1 tblsp salt-reduced soy sauce and 1/2 tsp flaxseed oil. Add 2 cups baby spinach, 3/4 cup crunchy wonton chips, 1/2 cup bean sprouts, 2 sliced carrots, 1/4 sliced cucumber and 3 sliced shallots. Toss to coat.
Asian Pear and Mixed Baby Greens Salad
Boil 1/4 cup balsamic vinegar and 1/2 tsp brown sugar for 1 to 2 mins until reduced by half. Place 2 cups mixed baby green salad leaves on plate and top with 1/2 thinly-sliced Asian pear, 1/2 punnet halved cherry tomatoes, 2 1/2 tblsps crumbled blue cheese, 7 coarsely chopped walnut halves and 4 slices red onion. Drizzle with 1 tsp flaxseed oil and vinegar mixture. Serve with 1 grain of your choice.
Chicken and Couscous:
Cook 340g chopped chicken breast in 1 1/2 tsps canola oil until no longer pink, then transfer to plate. Cook 2 sliced carrots and 2 sliced celery sticks in another 1 1/2 tsps oil until tender-crisp. Add 1 cup salt-reduced chicken stock, 1 cup orange juice, 1/4 tsp each salt and pepper and bring to boil. Stir in 1 cup couscous, 1/4 cup currants and chicken, reduce heat to low, cover and simmer for 5 mins, until liquid is absorbed. Fluff with a fork, then stir in 1/2 cup roasted red capsicums, drained and chopped, 4 sliced shallots and 1/4 cup chopped pitted kalamata olives. Makes 4 servings. Serve with 1/2 cup grain of your choice.
Spicy Mexican Quiche:
Press 4 multigrain tortillas into 4 ramekins and place on baking tray. Cook 40g spicy chicken sausage, 1/2 chopped green capsicum, 1/2 chopped small onion and 1/8 tsp chipotle chile powder in 1 tblsp canola oil for 7 mins. In small bowl, whisk 4 eggs with 1/4 cup low-fat cream and 1/4 cup skim milk. Divide sausage mixture, egg mixture and 2/3 cup shredded low-fat mozzarella cheese among tortilla cups and bake in 190C oven for 25 to 30 mins until just set, covering loosely with foil halfway through. Makes 4 servings.
Crunchy Slaw and Chicken with Peanut Dressing:
Combine 2 tblsps each of orange juice, rice wine vinegar and chopped fresh coriander, 1 tblsp each of peanut butter and water, 1 sliced shallot, 1Ž2 tsp each of flaxseed oil and grated orange rind. Add 2 cups coleslaw mix, 1/2 cup shredded cooked chicken breast, 1Ž4 thinly sliced red capsicum and 1Ž4 sliced mango. Toss to coat. Serve with 1 grain of your choice.
Fettucine with Walnuts:
Cook 230g wholemeal fettucine according to packet, reserve 1/2 cup cooking water. Toast 1/2 cup chopped walnuts in pan for 1 to 2 mins, remove, then cook 3 crushed garlic cloves in 1 tblsp canola oil over low heat for 3 mins. Over medium-high heat, stir in 1/2 cup low-fat cream, 1/2 cup low-fat milk, 125g low-fat cream cheese, 1 tsp grated lemon rind and 1/4 tsp black pepper and cook, stirring, until heated through. Stir in 4 cups rocket, pasta and the cooking water from pasta. Sprinkle with walnuts and 1 tblsp chopped fresh parsley. Makes 4 servings. Serve with 1/2 cup vegetables of your choice.
Brush 4 thin slices of sponge cake with 1/2 tblsp coffee liqueur or strong coffee and place in sides of small parfait glass. Stir together 1/2 cup fat-free ricotta, 1 tsp instant coffee, 1 tsp sugar and 1/2 tsp vanilla essense and stand for 5 mins, then fold in 2 tblsps low-fat whipped cream. Spoon half of mixture into glass, top with 1/4 cup raspberries, then repeat with remaining mixture and another 1/4 cup raspberries.
Sweet Potato Hash Brown Eggs:
Cook 2 slices chopped lean turkey bacon, 1/2 sweet potato cut into 1cm pieces, 1/2 chopped green capsicum and 1/4 chopped onion in 1/2 tsp canola oil for 8 to 10 mins, until vegetables are tender. Remove. Coat pan with cooking spray and cook 1 egg for 2 to 3 mins until white is set and yolk is runny. Serve over hash brown.
Beet and Quinoa Salad:
Prepare 1/4 cup quinoa according to packet. Stir with fork and cool to room temperature. Toss 1 cup tinned sliced beetroot, drained, 2 tblsps red wine vinegar, 1 1/2 tsps chopped fresh tarragon, 1 crushed garlic clove, 1/2 tsp flaxseed oil and 1/8 tsp salt in one bowl. Toss 2 cups baby rocket, 2 tblsps fat-free feta cheese, 1 1/2 tblsps toasted pine nuts and quinoa in another bowl. Spoon the rocket mixture onto plate, top with the beetroot mixture. Sprinkle with 1/8 tsp cracked black pepper.
Toasted Almond and Chocolate Parfait:
Stir together 1 cup low-fat vanilla Greek yoghurt with 1/4 tsp almond essence. Layer half the mixture in a parfait glass, followed by 2 sliced strawberries and 1 chocolate wafer biscuit. Repeat with other half of mixture, another 2 strawberries and another biscuit. Sprinkle with 1 tblsp toasted sliced almonds.
Place 1 multigrain tortilla on baking sheet coated with cooking spray. Top with 1/2 chopped tomato, drizzle with 1/2 tsp olive oil and top with 1 chopped slice of salt-reduced turkey breast and 1/3 cup low-fat grated mozzarella cheese. Bake in 230C oven for 10 to 12 mins, until cheese is melted and golden. Sprinkle with 1 tblsp torn fresh basil.
Stuffed Potato Skins:
Microwave 1 potato until cooked. Allow to cool, slice in half lengthwise and scoop out flesh. Set aside. Coat skin in cooking spray, sprinkle with 1/4 tsp black pepper and place skin-side down on baking sheet. Bake for 15 mins in 230C oven. Cook 2 slices lean chopped turkey bacon in coated frying pan for 3 mins, crumble and set aside. Mix together 1 cup broccoli, 1/3 cup low-fat grated cheddar, 2 tblsps low-fat sour cream, bacon and reserved potato flesh, and divide between skins. Bake for 10 mins until cheese is melted.
Bulgur Lentil Pilaf with Apple:
Bring 430ml salt-reduced chicken stock, 1 1/2 cups bulgur wheat and 1 cup apple juice to boil. Reduce heat, cover and cook for 15 mins, until liquid is absorbed and bulgur tender. Fluff with fork. Cook 2 chopped carrots, 1 chopped red capsicum, 1 chopped green apple and 1 chopped red onion in 1 tblsp canola oil for 5 mins. Remove from heat and stir in 1 440g can drained and rinsed lentils, 1 tblsp each chopped fresh parsley, grated lemon rind and lemon juice, 1/8 tsp black pepper and bulgur. Makes 4 servings.
Sweet Potato and Black Bean Chilli:
Cook 1 chopped sweet potato and 1 chopped onion in 1 tblsp canola oil for 5 mins or until onion softens. Stir in 1 1/2 tblsps ground chilli powder, 1 tsp ground cumin and 1/4 tsp crushed chipotle chilli pepper for 30 seconds. Add 2 440g tins diced tomatoes in Italian seasoning and 1/2 cup water and bring to simmer, then cover, simmering for 10 mins until potato is tender. Stir in 1 440g tin salt-reduced black beans, rinsed and drained, and bag of baby spinach. Cook for 4 mins or until spinach wilts. Remove from heat and stir in 2 tblsps each chopped coriander and lime juice, and 1Ž2 tsp salt. Makes 4 servings. Serve with handful lightly baked tortilla chips.
Mix 1 1/4 cups low-fat milk, 1/2 cup instant brown rice, 1/2 cup water, 1 tblsp sugar, 1 tblsp dried currants, 1/2 tsp ground cinnamon and 1/4 tsp salt in saucepan over medium heat. Stir until mixture simmers. Reduce heat to low, cover and cook for 20 mins, stirring occasionally, until rice is soft. Stir in 1 1/2 tsps vanilla extract. Makes 2 servings. Serve warm or cold.