Cart 0 Account My Account Log in Register Search Account Cart 0 1300 263 257 Health Articles

Healthy Recipes To Serve Up This Spring

by Kate Save on Sep 26, 2019

Spring is easily one of our favourite seasons. The cold days are behind us, the weather slowly starts to warm up and most importantly, there's an abundance of delicious veggies that come into season. 

If you're wanting to incorporate some healthy low carbohydrate, high protein meals into your cooking, you can be rest assured that these three Be Fit Food approved recipes will be a hit at the dinner table. All packed full of seasonal veggies, nutritional goodness and under 300 calories per serve.  

 

Chicken and Spring Vegetable Zoodles – serves 4

Ingredients:

Method:

  1. Bring a large pot of water to the boil. Once boiling, add the pasta and cook until al dente. Drain and reserve 2/3 cup of pasta liquid.
  2. Heat a large frypan over medium heat. Add the olive oil and the chicken and cook for 2-3 minutes on each side or until cooked through. Remove from the pan.
  3. Place the onion and garlic in the frypan and cook for 2-3 minutes. Add the squash, broccoli, zucchini noodles and cook for 4-5 minutes until veggies are tender.
  4. Add the cooked pasta, ricotta, lemon zest, lemon juice, peas, spinach and reserved pasta liquid into the pan and mix until combined. Season with pepper.
  5. Divide between 4 bowls and top with fresh basil leaves and grated parmesan cheese.

 

 

Per serve (379g)

Per 100g

Energy

1165kJ (277 cal)

307kJ (73 cal)

Protein

26.3g

6.9g

Fat – Total

9.3g

2.5g

Fat – Saturated

2.5g

0.7g

Carbohydrates

17.6g

4.6g

Dietary Fibre

7.8g

2.1g

Sodium

125mg

32g

 

Potato and Asparagus Frittata

Serves 4

Ingredients:

Method:

  1. Preheat the oven to 200°C and line a baking tray with baking paper. Spread the sliced potatoes out on the baking tray and place into the oven for 15-20 minutes or until soft. Remove from the oven and allow to cool slightly before placing into the bottom of a medium sized dish.
  2. Place the halved asparagus spears and broad beans into a shallow dish and cover with boiling water and allow to sit for 3-4 minutes then refresh under cold water.
  3. Heat a large frypan over medium heat and add olive oil, garlic and leek and cook for 3-4 minutes or until translucent. Add the mushrooms and cook, stirring occasionally, for a further 3-4 minutes. Carefully transfer the contents of the frypan into the dish on top of the potato. Crumble the fetta evenly over the top.
  4. In a small bowl, combine the eggs, and chopped parsley. Mix with a fork to combine. Pour over the top of the fetta.
  5. Bake for 30-40 minutes or until the frittata springs back when pressure is applied.

 

 

Per serve (401g)

Per 100g

Energy

1216kJ (290 cal)

303kJ (72 cal)

Protein

22.5g

5.6g

Fat – Total

10.7g

2.7g

Fat – Saturated

3.4g

0.8g

Carbohydrates

20.4g

5.1g

Dietary Fibre

9.5g

2.4g

Sodium

307mg

76g

 

Beef and Cashew Stir Fry

Serves 4

Ingredients:

Method:

  1. To make the marinade, mix the soy sauce, maple syrup and ginger together with ¼ cup water. Place the beef in a medium bowl and pour the marinade over the top. Mix well to coat and allow to sit for at least 30 minutes.
  2. Cook the rice as per the instructions on the pack and set aside.
  3. Heat a wok over medium-high heat and add sesame oil, onion and garlic and cook for 1-2 minutes.
  4. Add the remaining vegetables along with ¼ cup of water and cook, stirring for 1-2 minutes.
  5. Add the beef and all the marinade and cook until beef is browned.
  6. Divide the cooked rice between bowls and top with stir fry. Top with cashews and sesame seeds.

 

Per serve (254g)

Per 100g

Energy

1102kJ (262 cal)

434kJ (103 cal)

Protein

22.1g

8.7g

Fat – Total

9.2g

3.6g

Fat – Saturated

1.8g

0.7g

Carbohydrates

20.4g

8.0g

Dietary Fibre

5.0g

2.0g

Sodium

410mg

161g

 

 

Don’t have time to cook or simply want a quick healthy meal? We have plenty of individual meals to choose from!

 

Related Article

Low Carb Diet Results 

Share: Previous How Alcohol Impacts Your Weight Loss Next Why We Gain Weight Around Our Stomach & How To Combat It

Related Articles

Male vs Female Metabolism: Why the Difference Matters

Health Hacking Versus Health Maxing: Why the Foundations Still Matter Most

Obesity Is Heritable, It Is Not Inevitable.

Exercising More But Still Not Losing Weight? Here’s Why Diet Matters More

Let’s Stay Connected

Sign up for our newsletter and be the first to receive health tips, nutrition insights, delicious meal updates, and exclusive Be Fit Food offers. Join our community and stay inspired on your wellness journey!

Our Philosophy Services Dietitian Support Media Shop & Delivery Resources Legal/Policies © BeFit Food 2026 Payment options:

Search our store

Account Cart 0 Popular Searches: lasagne protein balls smoothies   ""

Images on This Page