12wbt Dinner Delights

Dinner Delights
Michelle’s Favourite
Member Dinners
12wbt.com
12WBT Program www.12wbt.com
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Welcome
Dinner can be a tricky meal to prepare. We need to be organised and I find that having a few really
quick, easy, budget friendly and waist friendly recipes can go a long way on a busy week-night. The limit
of 300 calories doesn’t mean my choices are limited, rather it encourages the consumption of lots of
fresh, tasty and nutritious ingredients that even the kids will love!
During Week 7 of my 12WBT I put it out to my members to design some 12WBT approved meals,
whether they be breakfast, lunch or dinner. With hundreds of amazing entries it was tough to select just
a few winners. Here are my favourite dinner recipes, as a gift to you. You might want to print them up
and store in your 12WBT recipe folder.
Healthy eating does not have to be boring and here are 30 recipes that you came up with to prove that!
Love from,
12WBT Program www.12wbt.com 1
Dinner Delights
Chicken recipes
Susie79’s Tomato Salsa

Chicken
“I serve this with steamed greens (broccoli & zucchini are
my favourites). This can also make for a healthy pasta
sauce.”
Serves: 2
Calories per serve: 179
Calories boost: ½ cup cooked wholemeal penne (97cals)
Ingredients
• Olive Oil Spray
• 200g Lean Chicken Breast, halved
• 1/2 small onion, diced
• 1-2 cloves of garlic, crushed
• 1/2 red capsicum, chopped
• 5 button mushrooms (100g), sliced
• 400ml can diced tomatoes
• 2 bay leaves
• 25g baby spinach
• 15g shaved parmesan
Method
1. Spray a pan with oil. Add onion, garlic, capsicum & mushroom and
cook on medium heat until onions and capsicum are soft and cooked
through.
2. Add canned tomatoes and bay leaves and simmer over a low heat for
10 minutes. Remove the tomato mixture from the pan and set aside.
3. Clean the pan, spray with oil and brown the chicken. Once browned
on both sides, add the tomato mixture and simmer on medium low
heat for a further 10-15 minutes or until chicken is cooked through.
With a few minutes to go, add the spinach and stir through.
4. Divide evenly between plates and sprinkle with parmesan.
Dinner Delights
Chicken recipes
Dee76’s Tandoori Chicken

Pizza
“We love our pizza night in this family. Here’s another of
our fave calorie friendly scrumptious pizzas…”
Serves: 1
Ingredients
• 1 Multigrain Wrap bread
• 15g Red onion sliced thinly
• 50g Chicken breast, diced into small pieces
• 10g Baxter’s Mango Chutney
• 10g Tandoori paste
• 10g Cashews, chopped (approx 6-7 cashews)
• 15g Light Mozerella cheese, grated
• 10g Yoghurt
Method
1. Preheat oven to 200oC.
2. Dice chicken into small cubes and marinate in the tandoori paste
for minimum 30 min (or you can marinate it for a few hours or even
overnight).
3. Cook chicken off in a non stick pan
4. Spread pizza base with chutney, top with sliced red onion, cooked
chicken strips and chopped cashews. Sprinkle with cheese
5. Bake in the oven until the base is crisp and the cheese is melted
(approx 7 mins).
6. Top with a swirl of natural yoghurt.
Tip: Try adding a little diced fresh mango to this pizza, it makes it that
little bit extra special- just make sure you add on the calories
Dinner Delights
Chicken recipes
Threeboysmumma’s
Sundried Tomato and
Chicken Meatballs with
Couscous
“A hearty meal for two, and you can double the chicken
meatball ingredients to make some to freeze for delicious
snacks during the week.”
Serves: 2
Ingredients
• 200g chicken mince
• 5 sundried fat free tomatoes (from the deli)
• 1 egg white
• 20g multigrain breadcrumbs
• 1 clove garlic, crushed and finely chopped
• 50g uncooked couscous
• 10g parsley, finely chopped
• 1/2 stock cube Massels Salt Reduced Vegetable Stock
• Basic side salad (I used lettuce, cherry tomato and red onion)
• Squeeze of lemon juice
• Quick spray extra virgin olive oil
Method
1. Mix chicken mince, finely chopped sundried tomatoes, egg white,
bread crumbs and crushed garlic into a bowl. Mix well and roll into
meatballs, using about 1 tablespoon of mixture per meat ball.
2. Spray a non stick pan with extra virgin olive oil, and then cook
meatballs over a medium heat until cooked through.
3. Meanwhile add the stock cube to the couscous and pour over boiling
water as per directions on the packet. Leave until couscous is nicely
plumped, then mix the couscous with a fork to make it nice and
fluffy.
4. Arrange the salad ingredients on the side of the plate.
5. Place the chicken meatballs on top of the cous cous, and squeeze a
small amount of lemon juice and a shake of pepper to taste over the
top. Enjoy!!
Dinner Delights
Chicken recipes
Pippamorris’s Ginger
Chicken Stir Fry
“Big on taste and satisfaction but low on calories”
Serves: 4
Ingredients
• 1 large onion, thinly sliced
• 1 red capsicum, sliced
• 150gm snow peas
• 2 small bunches broccollini
• 300gm cherry tomatoes
• 2 Tbsp hoisin sauce
• Juice of 1 lemon
• 1 Tbsp ginger, finely sliced
• 400gm chicken breast, diced
• 2 cup cooked brown rice
Method
1. Lightly spray non-stick fry pan with oil, add chicken and cook until
browned all over. Remove and keep aside.
2. Add 1 Tbsp water to pan with onion and ginger. Sauté lightly until
fragrant.
3. Add capsicum, snow peas, tomatoes and broccollini and stir fry for
approx 2 mins.
4. Add hoisin sauce, lemon juice and cooked chicken and stir fry for
approx 5 mins stirring regularly.
5. Divide rice & stir fry between plates and enjoy!!
Dinner Delights
Chicken recipes
ZK’s Chicken Tikka Curry

with Cauliflower Mash
“Cauliflower mash is a great replacement for rice. You’ll
need to plan ahead a bit for this recipe as the chicken
needs to marinated the night before, but it is defiantly
worth the effort!”
Serves: 2
Ingredients
• 40 g tikka paste
• 40 g low fat plain yoghurt
• 200 g chicken thigh fillets no skin, fat removed
• 150ml low salt chicken stock
• 60ml lite coconut cream
• 40 g baby spinach
• 500 g steamed and drained cauliflower
• ¼ cup fresh coriander
Method
1. DO AHEAD: Mix the tikka paste and yoghurt together. Mix into the
chicken pieces ensuring they are fully covered. Leave for at least 30
minutes, but preferably overnight.
2. Heat your pan to low - moderate heat. Lightly brown the chicken on
all sides. Ensure all the marinade is added to the pan
3. Add the chicken stock and stir well (add water if you want more
sauce). Set to a very low heat and simmer covered for 5-10 minutes
or until the chicken is almost cooked.
4. Added the coconut cream and allow sauce to reduce with the lid off.
5. Remove from the heat and add the spinach.
6. Blend the cauliflower with a hand held blender
7. Serve topped with coriander.
Dinner Delights
Chicken recipes
Deb’s I can’t believe it’s not

Butter Chicken
“Indian has always been my favourite takeaway but not
good for the waistline, so this is my homemade version of
butter chicken the whole family love”
Serves: 2
Calories per serve : 295
Calories boost: serve with basmarti rice, cucumber raita,
picy pickle or minted yoghurt. Just remember to add on
the calories to your day’s total.
Ingredients
• 200g chicken breast, diced
• 1 small onion
• 1 tbs tandorri curry paste
• 200 g tin crushed tomatoes
• 100g dried red lentils
• ¼ C chicken stock
• 50ml light cream
• 40g pappadams
Method
1. Dice onion finely and cook in a non stick pan over a low heat until
soft.
2. Increase heat. Add chicken & cook until brown.
3. Add curry paste stir & cook for 1 min until fragrant.
4. Add crushed tomatoes, stock & lentils. Bring to the boil & reduce heat
& simmer for 30 min stirring occasionally or until lentils are soft &
sauce is thick.
5. Add cream and heat for a further minute, add a bit of water if it is too
thick for your liking.
6. Lightly spray Pappadams with oil & microwave on paper towel for 45
sec or until they puff up.
7. Serve
Dinner Delights
Chicken recipes
Schmecka’s Tasty Chicken

Kebabs
“I love to make these and take them to BBQs so I know
there is something healthy there to eat. You can make
them up a day in advance”
Serves: 4
Ingredients
• 440g can of unsweetened pineapple pieces
• 2 tablespoons reduce-salt soy sauce
• 1 clove garlic
• 1 tsp grated ginger
• 400g chicken cubed
• 1 capsicum, cut into bit sized squares
• 1 onion, cut into chunks the same size as the capsicum
• 1 punnet of cherry tomatoes
• 200g button mushrooms (may need to be cut in half depending on
the size)
• Skewers
Method
1. Soak skewers in water for 1 hour. I fill a drink bottle and stand the
skewers in there to soak.
2. Drain pineapple pieces and save the juice.
3. Make the marinade by mixing the pineapple juice with soy sauce,
garlic and ginger.
4. Put the chicken into the marinade and leave for an hour (If your really
rushed for time, you don’t HAVE to let it sit)
5. Thread ingredients alternatively onto the skewers. I make all mine
exactly the same as it save arguing between the kids (and adults)
later on
6. When you have placed all the made skewers in a container, pour
marinade over the top to keep them soaking.
7. Grill or cook on the BBQ until cooked through, turning as required.
P.S. sorry only have the uncooked photo, they got gobbled up too
quickly.
Dinner Delights
Chicken recipes
Arebbeck’s Chicken,
Pumpkin and Chickpea
Korma
“This delicious curry is so easy! The kids will love it too.”
Serves: 4
Calorie boost: natural yoghurt or ½ cup cooked rice.
Don’t forget to add the calories to your days intake.
Ingredients
• 1 cup chicken stock
• 1 tin of korma sauce
• 200g chicken breast, sliced finely
• 475g pumpkin, diced
• 1 x 400g tin of chickpeas, drained
• 200g broccoli, chopped
• 1/4 cup Coriander (+ sprigs to garnish)
Method
1. Heat the stock and korma sauce in a saucepan and add the pumpkin
(if you are pushed for time microwave the pumpkin for 3-4 mins
before adding to the sauce). Put the lid on and steam the pumpkin
until it softens and is able to be mashed into the sauce.
2. Add the chicken, chickpeas and broccoli and cook for approx 3-4
minutes or until the chicken is cooked through.
3. Stir through the coriander.
4. Divide between bowls and serve with extra coriander.
Dinner Delights
Chicken recipes
CeliaY’s Chicken Strips

with Roasted Cherry
Tomatoes, Broccolini &
Beans
Serves: 2
Ingredients
• 200 g chicken
• ¼ tsp five spice
• ¼ C plain flour (preferably wholemeal)
• Olive oil spray
• I punnet cherry tomatoes
• 1 bunch broccollini
• 200g beans
Method
1. Mix five spice and flour together in a plastic bag.
2. Slice chicken into strips and place a few stips at a time into the plastic
bag. Shake until the chicken is well coated. Continue this until all
chicken is coated and put to the side
3. Place cherry tomatoes on a tray in a preheated oven at 180oC. Cook
for 20 mins or until the skins have started to split
4. Heat a fry pan on medium to high heat and give it a quick spray with
olive oil. Cook half the chicken strips in the pan, once golden on all
sides place onto a plate with paper towel to absorb any excess oil.
5. Respray the pan if required and cook the remaining chicken
6. Meanwhile, cook the beans and brocolini in a saucepan of boiling
water or a steamer for 2 minutes or until tender.
Dinner Delights
Chicken recipes
Zilla’s Asian Chicken

Patties with Warm Noodle
Salad
“This is really easy to make. I love this because it’s so fresh
and I feel like it’s doing me a world of good”
Serves: 2
Calorie boost: add a Vietnamese style dressing of fish
sauce, reduced salt soy sauce, palm sugar & chopped
chilli
Ingredients
• 4 C cooked vermicelli noodles
• 200g lean chicken mince
• 2 spring onions, finally chopped
• 1/5 cup of chopped fresh coriander + 2 tablespoons of finely chopped
coriander
• 1 medium red fresh chilli, finely chopped
• Olive oil cooking spray
• 1 small Lebanese cucumber, peeled into ribbons
• 80g bean sprouts
• 80g snow peas
• Lime slices to serve
Method
1. Combine the chicken mince with the spring onions, 2 tablespoons of
coriander and the chilli.
2. Wet your hands to ensure that the mixture won’t stick and make two
patties.
3. Meanwhile, blanch the snow peas in boiling water so that they are
still crunchy, drain and run under cold water.
4. Spray a non-stick pan with olive oil spray (3 second spray) and place
on medium heat.
5. Cook the patties for 5 or so minutes per side (or until cooked
through). Remove from heat
6. While meat is resting, cook the noodles according to the packet
instruction.
7. Drain the noodles and combine with snow peas, roughly chopped
coriander, bean sprouts and cucumber.
8. Place the pattie on top of the noodle salad and garnish with some
bean spouts and a slice of lime.
Dinner Delights
Red Meat recipes
Kyeshere Mexican Burrito

Bake
Serves: 8
Ingredients
• 1 bunch English spinach, stalks removed
• 800g butternut pumpkin, peeled & thinly sliced
• 1 corn cob, kernels removed
• 4 wholemeal mountain bread
• 1 C refried beans
• 2 Cs grated low fat cheese
• 1½ C chunky salsa
• 2 tbsp pepitas
Method
1. Wash spinach. Half fill a saucepan with water. Bring to boil, add
spinach and cook for 1 minute. Transfer the spinach to a bowl of cold
water. Stand for 2 minutes. Using hands squeeze out excess water
and roughly chop
2. Add pumpkin to pan of boiling water and cook until just tender
(approx 2 minutes) transfer to colander and set aside to cool
3. Cook corn kernels (if being lazy I use a small can which doesn’t need
cooking)
4. Preheat oven to 180oC and grease a 29 x 21cm dish
5. Place a third of the pumpkin in dish.
6. Spread 1 side of each tortilla with the refried beans.
7. Cover pumpkin with tortilla (bean side up), trimming to fit. Top with
half the spinach, half remaining pumpkin and half the corn. Season
to taste and sprinkle with ½ cup cheese
8. Repeat layers
9. Top with remaining tortillas (bean side down). Spoon salsa over the
top, sprinkle with remaining 1 cup of cheese and pepitas
10. Bake for 25 – 30 minutes or until heated through and the cheese has
melted
Dinner Delights
Red Meat recipes
K-girl’s Light Greek Lamb

Koftas
“This is a great dish to have on a weekend instead of
getting takeaway. The herbs and spices will make you
feel like you are eating a real yiros/kebab, but with only a
small portion of the fat! Delicious.”
Serves: 2
Calorie boost: serve with chopped tomato & wrap in
mountain bread. Just make sure you add the calories to
your days count
Ingredients
• 1 small onion copped finely
• 1 clove garlic chopped finely
• 200g lamb mince
• 1 tbsp greek seasoning
• ½ C coriander chopped finely
• 25g low fat ricotta
• Extra light olive oil spray
• 2 tsp chopped mint
• 100g light Greek style natural yoghurt
Method
1. Put the onion, garlic, mince, seasoning, coriander and ricotta in a
bowl. Mix until well combined.
2. With slightly wet hands, roll the mixture into golf ball sized balls.
3. Place a fry pan over medium heat and lightly spray with olive oil.
4. Fry the balls until they are browned and cooked through.
5. Combine the chopped mint and yoghurt. Serve with the cooked
lamb balls.
Dinner Delights
Red Meat recipes
Missy Solar’s Meatloaf

“I have modified my family favourite by removing the
breadcrumbs and eggs, adding more vegetables and the
citrus flavour. The citrus gives the loaf an amazing flavor.
My children ages 2, 8,10 and 11, love this loaf and it is also
great for school lunches the next day. It is defiantly quick
and easy to make. A great recipe for all us busy mums.
You can serve this with any vegetables you have in the
fridge, within calorie limit or course.“
Serve: 6
Ingredients
• 600 g lean mince
• 2 tbsp tomato paste
• 1 apple (green or red) grated
• Grated rind of 1 orange and juice of half the orange
• 1 zucchini, grated
• ½ tsp dry basil OR 1 tbspn of fresh basil leaves chopped
• ½ tsp oregano
• 2 tbsp fruit chutney
• 300g green beans
• 600g sweet potato
Method
1. Pre-heat oven to 180o C. Line a baking tray with baking paper
2. Mix mince, onion, apple, zucchini, tomato paste, spices, orange rind
and juice.
3. Mould the mince into a loaf shape in the baking tray
4. Spread the chutney on the top of the loaf.
5. Bake the loaf for 45 – 50 minutes.
6. Meanwhile, boil the sweet potato until soft to mash 20 - 30 minutes.
Mash the sweet potato. Boil the beans for 10 – 15 minutes.
7. Pour any juices in the tray over the loaf and cut into 6 slices. Serve a
slice of loaf with the beans and mashed sweet potato.
Dinner Delights
Red Meat recipes
Duffis’s Marinated Lamb

with Warm Greek Salad.
“A warm twist on the classic Greek salad, substituting
zucchini for cucumber. A delicious main meal, so easy
to prepare and a big winner with the blokes as they love
their lamb!”
Serve: 2
Ingredients
• 200g lean diced lamb rump
• 1 green zucchini
• 1 red capsicum
• ½ red onion
• 40g pitted kalamata olives (approx 10-12)
• 40g reduced fat fetta
• Olive oil spray
• 2 cloves garlic
• 3 tbsp lemon juice
• 3 tbsp fresh oregano chopped
Method
1. Combine lemon juice, garlic and oregano, Marinate diced lamb with
half the mixture.
2. Meanwhile dice zucchini, capsicum and onion into 2cm cubes
3. Spray a non-stick pan with olive oil spray, cook diced lamb for several
minutes until medium (or to your liking).
4. Remove lamb from pan to rest.
5. Spray pan with further olive oil spray and toss vegetables over heat
with remaining marinade for 3-5 minutes until tender.
6. Divide vegetables between plates. Place lamb on top of vegetables.
Top with olives and fetta. Enjoy!!!
Dinner Delights
Red Meat recipes
Memelala Grilled Lamb

with Pumpkin & Pine Nuts
“This is something I really enjoy to make. It doesn’t
have too many ingredients, it’s easy and the flavours are
simple, yet they work well together. You could add some
spices to the lamb (i.e. Moroccan seasoning or ground
cumin & coriander), but I generally enjoy the basic
flavour.”
Serves: 2
Ingredients
• 200g lean lamb rump
• 120g green beans
• 300g butternut pumpkin, diced
• 50g reduced fat feta
• 10g pine nuts, toasted
• Coriander leaves to garnish
Method
2. Lightly spray pumpkin with olive oil and bake for approx 30-40
minutes or until starting to brown and caramelise (check after 15-20
minutes and turn if required)
3. Preheat non-stick grill pan over medium-high heat.
4. Lightly spray lamb with olive oil and cook lamb five minutes each
side (should still be a little pink)
5. Meanwhile, microwave or steam beans until just cooked, so they still
have a fab bright green colour.
6. Assemble by placing beans in middle of plate, top with lamb and
surround & cover with pumpkin, crumbled feta & toasted pine nuts.
Garnish with coriander.
7. Enjoy!
Dinner Delights
Red Meat recipes
Camilla1981 Roast Beef

Salad
Serves: 1
Ingredients
• 90g sliced roast beef (you can get this from the deli)
• 8 cherry tomatoes
• ½ C lettuce
• 30g cucumber
• 10g Lite sour cream
• 2g hot English mustard
• ½ tsp horseradish cream
• 1 hard-boiled egg
Method
1. Toss all salad ingredients in a bowl.
2. Mix together the mustard, horseradish and sour cream and pour over
salad
Dinner Delights
Red Meat recipes
Keep it simple Sara’s Greek

Lamb Salad
“These flavours work so well together that each bite is a
new delicious combination. A dinner that is satisfying but
still light enough to eat before or after a workout”
Serves:
Ingredients
• 200g lean lamb rump
• 60g reduced fat Greek fetta, diced small
• 2 medium dried figs (30g), finely sliced
• 6 asparagus spears
• 40g rocket leaves, washed and drained
• ½ a small red onion, thinly sliced
• 1 lime, in wedges
• 1 tbsp fresh mint leaves, shredded
• Olive oil spray (3 second rule!)
Method
1. Heat a non-stick fry pan on medium heat. Spray with olive oil spray.
Slice the lamb rump lengthways into 2 portions.
2. Cook 2-3 minutes each side until medium-rare (still pink and tender).
Set aside to rest for 2 minutes then dice.
3. Trim asparagus spears and place in a heat proof bowl. Cover with
boiling water, leave for 1 minute then drain.
4. Place rocket, onion and mint on plate.
5. Add asparagus, lamb, fetta and fig.
6. Season to taste with freshly ground black pepper.
7. Serve with lime wedges, one for the salad and one to squeeze in your
glass of water!
Dinner Delights
Red Meat recipes
Laurenlolly’s Steak with

Creamy Mushroom Sauce
“Well, I don’t know about you guys, but I have really been
hanging out for a rich cream sauce to have on my steak....
so I made one up! This meal comes in at 274 calories, and
with a generous serving size you’ll feel very satisfied after”
Serves: 2
Calorie boost: serve with 2 small steamed potatoes (114
cals)
Ingredients
• 220 g lean rump steak
• 200 g mushrooms, washed & sliced
• 1 medium onion, sliced
• 2 cloves garlic, crushed
• 2 carrots, chopped
• 1 bunch broccolini, washed & trimmed
• 40 grams Philadelphia extra light cream cheese (the one with only 5%
fat)
• Olive oil spray
Method
1. Steam carrots and broccolini until tender.
2. Meanwhile, fry steak on a grill-pan or regular frying pan with a quick
spray of olive oil. Remove and cover with foil to rest while you make
the sauce.
3. Add a little more olive oil spray to the pan, and fry garlic and onion
until tender. Add the sliced mushrooms and cook until tender and
some of the moisture has been released.
4. Add the cream cheese, slowly stirring to make a creamy sauce.
Season well with cracked pepper (I like to add a lot to make a real
pepper sauce!) and add a little water if the sauce is too thick.
5. Serve the steak topped with the cream sauce, and the steamed
veggies on the side.
Dinner Delights
Red Meat recipes
Mandy’s Kangaroo with

Quinoa and Capsicum
salad
“I LOVE kangaroo, and being served with this super quick
asian inspired salad, this dish ticks all of the right boxes!”
Serves: 2
Ingredients
• Olive oil spray
• 300g kangaroo fillet
• 1 red capsicum, diced
• 1/3 C coriander, chopped (+ extra to serve)
• 1 C red cabbage, chopped
• 2 spring onions, chopped finely
• 1/3 C white quinoa
• 1/2 tsp minced ginger
• 1 tsp chilli, chopped finely
• Juice of 1 lime
Method
1. Spray a frying pan with olive oil spray and cook the kangaroo for
approximately 2-3 minutes per side until medium rare. Cover in foil
and rest while making the salad.
2. In a bowl, mix the red cabbage, spring onions, capsicum, quinoa
and coriander. In a small bowl, mix together the lime juice, chilli and
ginger and stir the dressing through the salad.
3. Slice up the kangaroo and serve with the salad and a sprinkling of
coriander.
Dinner Delights
Red Meat recipes
Lys’s Chilli Con Carne

“I love Mexican food, and am so excited to share this
recipe that tastes just like the real thing! The mushrooms
are minced so you feel like you’re eating twice as much
meat, without the calories.”
Serves: 4
Ingredients
• 300g extra lean beef mince
• 4 tsp chili seasoning
• 500g button mushrooms
• 400g can diced tomatoes (no added salt/sugar)
• 400g can red kidney beans, drained and rinsed
• 410g can tomato puree (no added salt)
• 2 zucchini, diced
• Extra virgin olive oil spray
• 20g grated parmesan
• 150g (4 handfuls) baby spinach
Method
1. In a food processor, process mushrooms until they are the
consistency of mince.
2. Lightly spray a large frypan with olive oil.
3. Over a medium heat, cook mince in frypan until browned.
4. Add zucchini and mushrooms and cook, stirring, for 1 minute.
5. Add chili seasoning, and stir through the mixture.
6. Add diced tomatoes, tomato puree and kidney beans. Stir and bring
to the boil. Reduce heat and simmer, uncovered for 20-30 minutes,
until sauce has thickened and zucchini is cooked.
7. Divide baby spinach between serving plates. Top with chili con carne
and parmesan.
Dinner Delights
Other Proteins recipes
Schmecka’s Spinach and

Ricotta Cannelloni
“This is a really yummy filling dish. It can be made a day in
advance and just heated to serve”
Serves: 7
Ingredients
• 250g frozen spinach
• 250g low fat ricotta
• 2 cloves of crushed garlic
• 1/3 cup (50g) low fat grated cheese
• 2 egg yolks
• cannelloni tubes
• 600g passatta sauce
• 3/4 cup (100g) grated cheese for top
Method
1. Cook frozen spinach as described on the box.
2. Place cooked spinach, ricotta, garlic and 1/3 cup cheese in a bowl
and mix thoroughly.
3. Using a 20cm x 30cm oven proof dish, poor a small amount of the
passatta sauce into the bottom.
4. Using either the end of a spoon or your finger, push the spinach
mixture into the cannelloni tube and put the filled tube into the dish
on top of the passatta sauce. Continue this until the dish is full or the
tubes are all used.
5. Pour the rest of the passatta sauce over the top of the filled
cannelloni tubes.
6. Top with the 3/4 cup of cheese
7. Cook in a 180oC oven for approximately 35minutes
Dinner Delights
Fino Cajun Fish Stew

“Yummy, easy to cook version of a seafood gumbo, using
white fish. I prefer to use John Dory or Bassa but you can
take your pick according to you preference and what’s on
sale”
“Its is best cooked in a large, deep frypan. If you don’t

have one, not too worry, a large saucepan will do the
trick”
Serves: 4
Ingredients
• Spray olive oil
• 1 medium brown onion (roughly chopped)
• 2 cloves of garlic
• 1 medium carrot, sliced into thin rounds
• ½ cup of green capsicum, diced into cm squares (chunky)
• 1 cup of celery, diced
• 2 teaspoon of cajun seasoning mix (hot)
• 3 whole tomatoes, roughly diced
• 250 mls of vegetable stock
• 400g of Basa fillets, diced into 2 cm cubes
• Parsley to garnish (optional)
Method
1. Spray fry pan with olive oil. Sauté onion and garlic on medium to
high heat until soft.
2. Add carrot, capsicum and celery and cook for 2 minutes while stirring
intermittently.
3. Add Cajun seasoning, stir to coat vegetables and cook for a further 1
minute.
4. Add tomatoes and vegetable stock and simmer with lid on for 10
minutes.
5. Add fish and simmer for a further ten minutes with lid off.
6. Serve in soup bowls.
Dinner Delights
JenB71 Thai Bean & Lentil

Burger Stacks
“This meal is so mouthwateringly tasty and filling. Add a
little grated carrot or bean sprouts for a few more calories
and a teetering stack.”
“This recipe makes 10 patties so unless you are having a

party, cover and freeze the excess patties for later.”
Serves: 10
Ingredients
• 400 g tin of cannellini beans
• 400 g tin of green lentils beans
• 1 cup peeled mashed steamed sweet potato
• 4 teaspoons red curry paste
• 1/4 cup chopped fresh coriander
• Olive oil cooking spray
• 10 handfuls of spinach to serve with each pattie
• 10 portobello or field mushrooms
• 1 large tomato cut into slices
• 10 tablespoons low fat yoghurt
Method
1. Put the mashed sweet potato in a large bowl with the rinsed
cannellini beans and lentils and mash together roughly.
2. Mix through the red curry paste and coriander.
3. Use a heaped tablespoon to help scoop out each pattie size. Shape
the patties with your hands into balls and place onto a plate. Cover
the plate in the fridge for half an hour.
4. Spray a large non-stick frying pan with oil and heat over medium
heat. Add the patties and flatten each one slightly. Cook for 3-4
minutes each side or until browned and cooked through.
5. Remove the stems from the mushrooms and cook for a few minutes
in the frypan until browned slightly on the top.
6. Put the mushroom on a serving plate and stack with spinach, a slice
of tomato and a pattie. Plop the yoghurt on top of the stack and
serve with a sprinkle of fresh coriander and spinach leaves.
Dinner Delights
Fe’s Spinach and Lentils

with Rice
“A meal to enjoy on a cold day, a simple dish that will
even please small children !”
“ I use soft yellow lentils to get a smooth soup like

texture. In the Indian spice shop they call it “Toor Dahl”
Serves: 2
Calorie boost: Serve with a side salad or chutney. Add
chilli for a bit of extra kick. Whatever you add, just don’t
forget to add the calories to your day’s total
Ingredients
• 100 grams of lentils
• 4.5 cups of water
• vegetable stock cube
• 1/2 tsp crushed ginger
• 1/2 tsp crushed garlic
• 1 tsp cumin seeds
• 1/2 tsp ground turmeric
• 1/4 red onion diced
• 50 grams baby spinach leaves
• 200 grams basmati rice, washed and drained
Method
1. Place lentils, stock cube and 2.5 cups of water in a pot and place on
high heat for 30 minutes.
2. In another pot, place rice and 2 cups of water and cook.
3. Add ginger, garlic, cumin seeds, ground turmeric, red onion and
spinach to lentil mixture and cook for a further ten minutes.
4. Serve lentil mixture on top of rice.
Dinner Delights
Tarzi3’s Quinoa, Pea & Goat

Cheese Salad
“This salad is refreshing and crazy cheap per serve.
Quinoa is an amazing super food and is very high in
protein, I have this at least once a week and my partner
thinks it’s a treat meal coz its soooo yummy! “
Serves: 1
Calorie boost: Add chicken or avocado, just don’t forget
to add the calories to your days total
Ingredients
• 1/2 cup cooked white qunioa
• 1/2 cup of peas
• 30grams feta
• 50grams baby spinach
• 1 tbs fresh basil
• 1 tbs fresh chopped chives
• 1 tbs fresh lemon juice
Method
1. Cook the quinoa as per the packet (I put 1 part quinoa and 2 parts
water in the microwave for 10mins).
2. Meanwhile blanch the peas and set aside to cool.
3. Once the qunioa is cooled, mix in the peas and crumbled feta. Add
the lemon juice, chives and baby spinach and top with the basil.
Dinner Delights
Gembles Sweet Potato, Pear

and Macadamia Salad
“I normally buy canned pear. It is usually already cut up
for me and I can also just use the juice in the can for the
dressing. You can also add nuts into the oven if you prefer
to save on time”
Serves: 2
Ingredients
• 1 small orange sweet potato
• 3 tsp honey
• 12 macadamia nuts
• 1½ pears
• 50 ml natural pear juice
• 8 thin slices of spanish onion
• ½ packet of spinach leaves
• ¼ tsp nutmeg
• ¼ tsp cinnamon
• 2 teaspoons olive oil
Method
1. Preheat oven to 180oC
2. Peel sweet potato. Slice to about ¼ cm and then place in an oven
proof dish. Mix in olive oil, honey and drizzle of boiling water. Toss to
coat.
3. Place in oven and roast until soft (approximately 25 minutes). Toss
occasionally throughout the cooking process. Add onion in the last 5
minutes of cooking.
4. Cut nuts in half. Spray a frypan lightly with olive oil spray. Toss in
frypan til golden. Set aside to cool.
5. Combine 50 ml of pear juice, nutmeg and cinnamon in a jug. Mix
well.
6. Cut pear into eight pieces
7. Combine nuts, sweet potato, onion, dressing, pear and spinach
leaves in a bowl and serve.
Dinner Delights
Mapule’s Amazing Marinara

“This yummy pasta dish serves 2 and it’s only 230 calories
per serve! It’s a perfect guilt free dinner for those cooler
evenings”
Serves: 2
Calories boost: sprinkle with shaved parmesan. Just
remember to add these calories to your day’s total
Ingredients
• Olive oil spray
• 1 medium onion, finely chopped
• 2-3 cloves garlic, crushed
• ½ tsp chilli flakes
• 1 anchovy fillet (optional)
• 220g crushed tomato
• 1 tbsp lemon juice
• 200g Marinara mix (or 6 scallops, 8 prawns, and 4 mussels)
• 1 packet ‘slim pasta’
• 6 Basil leaves, to serve
Method
1. Heat a non stick frying pan, lightly spray with oil. Add the onions,
garlic, anchovy fillet, and chilli and cook for 3-4 minutes with lid on
stirring every so often, until onion is soft
2. Add the crushed tomatoes, and lemon juice and cook for a further 2
minutes.
3. Add the marinara mix and cook until the seafood is just cooked, this
should take around 3-4 minutes.
4. Season to taste.
5. Boil the kettle, place the slim pasta in a bowl and pour over boiling
water to heat through the pasta. Divide between serving bowls and
top with the sauce and basil leaves.
Dinner Delights
Serves: 3
Calorie boost: Add some parmesan cheese to serve. Just
remember to add the extra calories to your day’s total
Ingredients
Gnocchi
• 500g sweet potato, peeled
• ¾ Cup plain flour
• ¼ tsp nutmeg
Sauce
• 200gm button mushrooms
• ½ can crushed tomatoes
• 1 garlic clove
• 1 spray olive oil
• 3 handfuls of spinach
Method
Gnocchi
1. Steam potatoes until tender. Drain well. Using a fork, mash the
Nomes85 Sweet Potato potatoes, adding the nutmeg and season with salt and pepper.
2. Add about ¾’s of the flour, slowly, mixing in well after each addition.
Gnocchi with Tomato Nap, 3. Sprinkle some flour onto a flat surface, take the mixture out of the
Mushrooms & Spinach. bowl, and lightly knead the mix. If mix is too sticky, sprinkle some
more flour over the dough and knead. Try not to mix much (the mix
may be still a bit “sticky” but still able to work with).After the dough
has been kneaded, cut into two even sized pieces.
“Who doesn’t like a hearty meal of Gnocchi??. Who would
4. Roll the dough into a sausage width(2cm). It should be quite long.
have thought that you can still enjoy something like this? Using a sharp knife cut the dough into 2cm lengths, then using a
This feels so naughty, but really it’s not! It can get a bit fork press to mark the top of the gnocchi. Place onto a try of baking
messy and take a bit of time, but it is certainly worth it. paper.
This is a great opportunity to get the kids into cooking…” 5. To cook, place gnocchi into a large saucepan of boiling water,
cooking about 10 pieces at a time. The gnocchi should be cooked
“Make the sauce first so that you can be reheating it ready when it rises to the surface( about 4-5 mins). Pull gnocchi out of
for the fresh gnocchi” water and place onto a plate/bowl using a slotted spoon, ready to
toss through sauce.
Sauce
1. Heat pan, spray oil, add garlic & mushrooms.
2. Add tomatoes and ½ cup of water- remembering that the sauce will
reduce- add more water whilst the sauce is cooking, so it doesn’t get
too thick and over powering.
3. Season to taste.
4. Toss spinach through to wilt.
5. Gently stir thru gnocchi and serve.
Dinner Delights
Groober’s Perfect Picnic

Pie
Serves: 8
Ingredients
• 5 grated zucchini
• 1 finely chopped red capsicum
• 1 grated carrot
• 1 bunch chopped shallots (aprox 10 shallots)
• 1 cup low fat milk
• 8 extra large eggs beaten well
• 1 rounded tablespoon vegetable stock powder
• Meat-eaters- 4 thin rashers of bacon chopped, fat & rind removed
• Vegetarians- 3 large flat mushrooms chopped & 60g grated tasty
cheese
Method
1. Mix together all the ingredients in a large bowl
2. Grease a large baking tray. Place mixture into tray and place in a pre-
heated moderate oven for approximately 1hrs or until cooked.
3. Cut into 8 slices & serve with a side salad (make sure you add on the
extra calories)
Dinner Delights
Crystalo’sSpinach,
Mushroom & Tomato
Quiche
“The advantage of quiche is it can be served warm or
made in advance and eaten as a quick meal when we are
a little more time poor”
Serves: 6
Ingredients
• 1½ sheets reduced fat puff pastry
• 5 roma tomatoes, sliced
• ½ large red onion, sliced
• 100g baby spinach
• 4 eggs
• 100g mushrooms, sliced
• 250g low fat (smooth) ricotta
• Olive oil spray
Method
2. Thaw puff pastry on the kitchen bench.
3. Lightly spray the base of a flan dish with oil.
4. Line the dish with the first puff pastry sheet, and then use the
remaining half to fill in the gaps in the pastry lining the dish. Roll the
edges of the pastry in so they line nicely with the edge of the baking
dish. Poke the pastry a few times with a fork. Place a sheet of baking
paper on top of the pastry and cover it with cooking weights (or rice)
and blind bake until the edges are golden. Remove from the oven
and remove weights. Discard baking paper. Put the base back in the
oven for about 20 minutes to brown.
5. While the crust bakes, spray a fry pan lightly with oil, cook the red
onions until soft, set aside, and then cook the mushrooms.
6. In a large bowl, combine the eggs, ricotta, mushrooms, red onion
and baby spinach.
7. Fill the pastry base with the filling mixture. Spread it out evenly.
Cover the top of the filling with the sliced tomatoes. Turn the oven
down to 180oC and bake for about 60 minutes or until the quiche
filling is firm to the touch and cooked through.
Thank You
I just wanted to say a huge thank you for being involved in
my 12 Week Body Transformation.
Keep up the amazing work and encouraging each other to be your best.
Train hard!

12wbt Dinner Delights

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