TODDLER PLAN
Nutritional information is as accurate as possible, however is only to be used as a guide. For special dietary needs, please consult a registered Dietitian.
MINI ZUCCHINI AND BACON QUICHES
Preparation time: 8 minutes
Cooking time: 10 minutes
1 zucchini, grated
1 carrot, peeled and grated
3 rashers bacon or ham, finely shredded
½ cup low-fat grated tasty cheese
1 tablespoon fruit chutney
¼ teaspoon ground sage
4 eggs, lightly whisked
- Pre-heat oven to 200ºC. Lightly grease a 12 capacity mini muffin trays.
- Place zucchini, carrot, bacon, cheese, chutney and sage in a bowl and mix well. Divide into prepared trays.
- Pour eggs over filling then cook for 10 minutes or until golden. Serve with salad.
Makes 12
Nutritional Information/ Serving
Calories: 134 Fat: 6.62g Protein: 11.94g Fibre: 1.33g Carbs: 5.24g Sugars: 2.82g
BEEF RICE PAPER ROLLS
Preparation time: 15 minutes
Cooking time: 10 minutes
500g lean beef mince
1 onion, finely chopped
1 carrot, grated
¼ cabbage, thinly sliced
2 tablespoons kecap manis
¼ cup water
¼ cup mint, chopped
¼ cup coriander, chopped
12 rice paper wrappers
- Heat a large non-stick frying pan, add mince, onion, carrot and cabbage and cook for 3-4 minutes. Stir through kecap manis and water and cook a further 4-5 minutes or until cooked.
- Stir through mint and coriander and remove from heat.
- Soak rice paper wrappers in boiling water for approx 30seconds or until softened. Lay on a flat surface. Add a strip of mince to each wrapper and then fold over, then fold in edges and roll to form a spring roll shape.
Makes 12 rolls
Nutritional Information/ Serving
Calories: 252 Fat: 6.82g Protein: 29.97g Fibre: 4.15g Carbs: 17.29g Sugars: 2.74g
HEALTHY CHICKEN NACHOS
Preparation time: 10 minutes
Cooking time: 10 minutes
2 pieces pita bread, cut into small chips
olive oil spray
500g chicken breast fillets, finely diced
1 teaspoon ground paprika
1 tablespoon ground cumin
400g can brown lentils, rinsed and drained
420g can diced tomatoes
2 tablespoons coriander, chopped
½ avocado, mashed
juice of ½ lemon
- Pre-heat oven to 190ºC. Place pita bread chips on a baking tray lined with baking paper. Spray with oil, season with salt and bake for 10 minutes or until crunchy.
- Spray oil in a non-stick frying pan or wok. Add chicken, paprika and cumin and cook for 3 minutes.
- Mix in lentils, tomatoes and coriander and season with salt if desired. Cook a further 5 minutes over medium heat.
- Serve with pita chips and guacamole.
Serves 4
Note: To make guacamole, mix the avocado with the lemon juice.
Nutritional Information/ Serving
Calories: 418 Fat: 7.81g Protein: 19.16g Fibre: 14.42g Carbs: 41.90g Sugars: 4.96g
EASY PENNE LASAGNE
Preparation time: 10 minutes
Cooking time: 20 minutes
250g penne
250g beef mince
250g pork mince
690g passata (pureed tomato)
salt and pepper, to taste
¼ cup basil, chopped
¼ cup parsley, chopped
375g low fat ricotta
1 cup low fat grated tasty cheese
- Place penne in a saucepan of boiling water and cook for 12 minutes or until al-denté. Drain.
- Place beef and pork mince in a frying pan and cook for 5 minutes. Add passata, salt and pepper and herbs and cook a further 2-3 minutes. Stir through pasta.
- Mix together ricotta and cheese. Place half of the pasta mixture in a baking dish. Top with 1/3 of the ricotta mixture and spread with a knife.
- Repeat with remaining pasta and ricotta mixtures then grill for 5 minutes or until cheese turns golden brown.
Serves 4
Nutritional Information/ Serving
Calories: 492 Fat: 9.94g Protein: 46.80g Fibre: 1.74g Carbs: 53.31 Sugars: 8.42g
CHEESY TUNA PASTA BAKE
Preparation time: 5 minutes
Cooking time: 20 minutes
1 tablespoon margarine
1 tablespoon plain flour
1 cup low fat milk
½ cup low fat ricotta cheese
425g tin tuna in spring water, drained
125g tin corn kernels, drained
juice of 1 lemon
1/3 cup low fat grated cheese
250g penne or pasta of choice, cooked
- Pre-heat oven to 190ºC. Place margarine in a large saucepan. Add flour and cook over medium heat for 1 minute. Using a metal whisk, gradually stir in milk with metal whisk, then fold through ricotta.
- Mix in tuna, corn and lemon. Toss through pasta and place in a baking dish. Top with cheese.
- Bake for 5-10 minutes or until cheese melts and turns golden brown.
Serves 4
Nutritional Information/ Serving
Calories: 418 Fat: 6.04g Protein: 42.54g Fibre: 0.62g Carbs: 45.77g Sugars: 1.23g
BANANA MUFFINS
Preparation time: 10 minutes
Cooking time: 30 minutes
1 cup bran cereal or gluten-free cereal
1/3 cup caster sugar
¼ cup vegetable oil
1 large egg
¼ cup low fat milk milk
2 large very ripe bananas, mashed
1/1/2 cups self-raising flour or gluten-free self-raising flour
½ cup currants
- Pre-heat oven to 180ºC. Combine bran, sugar, oil, egg and milk in a bowl. Stand for 5 minutes to soften.
- Fold in bananas, flour and currants until just combined. Spoon mixture into a well greased muffin pan.
- Bake for 25-30 minutes. Dust with icing sugar if desired.
Makes 10
Nutritional Information/ Serving
Calories: 197 Fat: 6.01g Protein: 3.71g Fibre: 4.24g Carbs: 34.17g Sugars: 14.76g
MUESLI BAR SLICE
Preparation time: 10 minutes
Cooking time: 15 minutes
1 cup rolled oats or gluten-free oats
¼ cup oat bran (omit for gluten-free diets)
½ cup bran cereal or gluten-free cereal
¼ cup sunflower kernels
¼ cup plain flour or gluten-free flour
1 cup dried apricots, diced
1 cup sultanas
60g margarine
¼ cup honey
2 tablespoons brown sugar
1 egg
¼ cup milk
- Pre-heat oven to 180ºC. Grease and line a lamington tin.
- In a large bowl, mix together the oats, oat bran, bran, sunflower kernels, flour, apricots and sultanas.
- Melt the margarine, honey and brown sugar in the microwave for 1 minute and add to the dry ingredients. Stir in the egg and milk until well combined.
- Press into prepared tin and bake for 15 minutes. Cut into pieces when cooled.
Makes approx 24 pieces
Note: For gluten-free diets, if you can’t find gluten-free oats you can just increase the amount of gluten-free cereal used.
Nutritional Information/ Serving
Calories: 95 Fat: 3.27g Protein: 2.46g Fibre: 1.92g Carbs: 15.28g Sugars: 7.44g
TODDLER PLAN SHOPPING LIST
| DAIRY | FRUIT/VEGETABLES |
| Low fat milk (TB) (BM) (MB) | 1 zucchini (Q) |
| Low fat grated tasty cheese (Q) (PL) (TB) (Q) | 2 carrots (Q) (RR) |
| 3 rashers bacon or 3 slices ham (Q) | 1 onion (RR) |
| 375g low fat ricotta + ½ cup (TB) (PL) | ¼ cabbage (RR) |
| 1 avocado (N) | |
| GROCERIES | 2 potatoes (F) |
| Fruit chutney (Q) | 2 bananas (BM) |
| Ground sage (Q) | 2 lemons (N) (TB) |
| 6 eggs (Q) (BM) (MB) | |
| Kecap manis or soy sauce (RR) | Mint (RR) |
| 12 rice paper wrappers (RR) | Coriander (RR) (N) |
| 2 pieces pita bread (N) | Basil (PL) |
| 400g can brown lentils (N) | Parsley (PL) |
| 420g can tomatoes (N) | |
| 690g passata (pureed tomato) (PL) | |
| 425g tuna (TB) | |
| 125g corn kernels (TB) | |
| 250g penne (TB) | |
| Bran cereal (BM) (MB) | |
| Rolled oats (MB) | |
| Oat bran (MB) | |
| Currants (1/2 cup) (BM) | |
| Self-raising flour (BM) | |
| Sunflower kernels (MB) | |
| Dried apricots (MB) | |
| Sultanas (MB) | |
| THINGS YOU MAY ALREADY HAVE AT HOME | MEAT/POULTRY |
| Olive oil spray (N) | 250g pork mince (PL) |
| Ground paprika (N) | 750g lean beef mince (PL) (RR) |
| Ground cumin (N) | 500g chicken breast fillet (N) |
| Salt and pepper (PL) | |
| Margarine (TB) (MB) | |
| Plain flour (TB) (MB) | |
| Caster sugar (BM) | |
| Vegetable oil (BM) | |
| Honey (MB) | |
| Brown sugar (2 tablespoons) (MB) |
RECIPES
- Cheesy Tuna Bake (TB)
- Mini Zucchini and Bacon Quiches (Q)
- Beef Rice Paper Rolls (RR)
- Healthy Chicken Nachos (N)
- Easy Penne Lasagne (L)
- Banana Muffins (BM)
- Muesli Bar Slice (MB)
