Chicken and seafood, this dish serves an alternative to the traditional surf and turf. Loaded with lean protein, this
typically rice predominant dish offers a more balanced ratio between protein and carbohydrates. The seafood also
provides trace nutrients often lacking in other meals, and the high protein content may support optimal immune functioning.

Packing veggies into side dishes like rice is always a good idea, whilst amplifying flavour. The tomatoes and red bell peppers add some key micronutrients including Vitamin C, Lycopene, and fibre. The rice provides carbohydrates, choose to cool this dish first and then reheat to increase its resistant starch, lowering its GI. Remember that stock provides a lot of flavour already so only add salt and pepper to taste. Serve with a protein and add some grilled veg or light salad on the side to complete the meal.

Nothing screams wholesome and fresh to your guests more than serving a whole fish with lemon wedges on the side. Packed with healthy fats and protein, fish is a great meal option and should be enjoyed 2-3 times a week if possible. The addition of nuts and pomegranate arils are typical of middle eastern dishes and not only add nutritional benefits (protein, fats, fibre, vitamins and minerals) but also a variety of textures and beautiful pops of colour, adding to the overall eating experience.

This dish is a great way of using left over rice, as it’s quick to cook and fairly nutritionally complete, and is something simple enough to put together at lunch, post afternoon sports or dinner. Protein sources include eggs and chicken, carbohydrates provided by the leftover rice (as this has been cooled and reheated it has more resistant starch, lowering its GI) and vegetables, also offering fibre, vitamins, and minerals. Enjoy as is or with a light side salad.

This baked dish provides a nice combination of lean protein; carbohydrates from rice and corn; fats from cheese, milk, and oil; as well as a variety of vegetables, making it a relatively complete meal as is. A family fried dish as it’s relatively low in spice and boasts most well-received ingredients. Serve in a bowl on its own for ease of eating, or pair with a side salad.

Middle eastern food makes for beautiful dishes with their rich colours, sweet fruits, nuts, and pomegranate gems, making this dish a showcase of it all. The chicken breasts providing a lean protein, nuts protein and healthy fats, fruits boasting antioxidants, vitamins and minerals, and carbohydrates from the rice. Best paired with roasted veg or salad on the side to complete the meal.

Chicken and rice dishes are always a family favourite and preparing them together in a bake really enhances the
overall flavours of the dish. A popular protein, chicken provides a complete protein, while the rice provides much needed carbohydrates, and the red peppers are a great complementary nutrient-dense veggie. The main attraction here is the substantial addition of olives, improving the fat profile of the meal providing heart-healthy monounsaturated fatty acids.

These parcels are great when you have guests over or are sitting around the fire and don’t want to be bogged down in the kitchen. Quick to prepare, pre-portioned per guest, and can be loaded with nutritious veggies everyone likes (guests can even make up their own parcels from an assortment of ingredients you lay out). This recipe has a nice ratio of carbohydrates, lean protein from the prawns, and fat to offer as a meal, and with it all cooked together it really delivers on flavour..