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Recipes

Breakfast

Choc-Caramel Berry Proats
Salted Caramel Yoghurt Brekky Bowl
Chicken Sausage, Egg & Bacon Wrap

Lunch & Dinner

Oyster Chicken & Rice
Loaded Chicken Potatoes
Chicken Parmi & Salad
Chicken Kiev & Salad
Chicken Bangers & Mash

Dessert or Snack

Fast. Delicious. Nutritious. Meals.

We’ve tried and tested these recipes. We’ve also listed the Calories and Macronutrients (macros) for each recipe. That makes it super easy to choose your meals and prepare for success with your nutrition goals.

The great thing about how we’ve listed the Nutritional Information on each of our recipes is that if you want to make any changes, you can easily substitute or swap out ingredients and calculate the calories and macros.

Over 50's Health Oyster chicken and rice

Oyster Chicken & Rice

Ingredients	Amount	Calories	Protein	Carbs	Fat
Chicken Thigh	165g	196	30.2	0	8.3
Olive Oil	3ml	24	0	0	2.8
Broccoli	100g	43	4	7.3	0
Carrots	50g	16	.4	2.5	.1
Oyster Sauce	20ml	36	.6	8.3	.1
Basmati Rice Raw	30g	110	2	24	.2
Colway Light Mayo	20g	30	.2	6.1	.5
		455	37.4	48.2	12

Method:

1. Prepare the ingredients by cutting the broccoli, carrots, and chicken into bite-sized pieces.
2. Steam the broccoli and carrots in the microwave for approximately 2 minutes until they are slightly tender.
3. Heat a pan over medium-high heat. Once the pan is hot, lightly spray the pan and add the chicken, cooking for 4-5 minutes, stirring occasionally, until the chicken is browned.
4. Add oyster sauce, steamed broccoli, and carrots to the pan with the chicken. Cook for an additional 2-3 minutes, or until the chicken is cooked through and the vegetables are heated through.
5. While the chicken and vegetables are cooking, prepare the rice according to the instructions on the packet, using the microwave or any other method.
6. To assemble the bowl, add the cooked rice to a bowl and top it with the teriyaki chicken and vegetables.
7. Drizzle the bowl with mayonnaise for added flavour. Optional: Add shallots and sesame seeds.

You can store any leftover meal in an airtight container in the refrigerator for 3-4 days

Salted Caramel Yoghurt Brekky Bowl

Ingredients	Amount	Calories	Protein	Carbs	Fat
Salted caramel yopro yoghurt	140g	83	13.3	5.6	.7
Salted Caramel WPI	15g	57	13.2	.8	.15
Banana	60g	54	1	11.9	.1
Strawberry	60g	15	.4	2.3	.1
Uncle Toby’s Plus Fibre Cereal	30g	101	2.5	18.5	.5
Blueberries	60g	31	.4	6.8	.1
		341	30.8	45.9	1.65

Loaded Chicken Potatoes

Choc-Caramel Berry Proats

Over 50's Health Chicken Sausage, Egg & Bacon Breaky Wrap

Chicken Sausage, Egg & Bacon Brekky Wrap

Chicken Parmi & Salad

Chicken Kiev & Salad

Chicken Bangers & Mash

Chicken Parmi & Salad

Chicken Kiev & Salad

Chicken Sausage Bangers & Mash

Chicken Parmi & Salad

Chicken Kiev & Salad

Chicken Sausage Bangers & Mash

Chicken Parmi & Salad

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