Tag Archives: high vitamin A

Ham and Vegie Slice

Ham and Veggie Slice
Serves 4
This ham and veggie slice is a goo meal for weight loss. It is rich in vegetables (and vitamins) and protein, but very low in fat.
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
288 calories
22 g
310 g
13 g
22 g
5 g
215 g
420 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
215g
Servings
4
Amount Per Serving
Calories 288
Calories from Fat 112
% Daily Value *
Total Fat 13g
19%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 310mg
103%
Sodium 420mg
18%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
9%
Sugars 4g
Protein 22g
Vitamin A
108%
Vitamin C
16%
Calcium
16%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Eggs 6
  2. Plain flour 60g
  3. Zucchini, grated and drained 1 cup
  4. Sweet corn kernels or can drained 1/2 cup
  5. grated carrot 1 cup
  6. grated capsicum 1/2 cup
  7. leek, chopped 1/2 cup
  8. lean ham, chopped 100g
  9. grated reduced-fat cheese 50g
Instructions
  1. Preheat oven to 180 degree Celsius.
  2. Beat eggs and flour together until smooth.
  3. Add zucchini, corn, carrot, capsicum, leek and ham and combine.
  4. Pour into a dish lightly sprayed with oil. Top with cheese.
  5. Bake for 30-40 minutes until set.
Notes
  1. Modified from Healthy Food Fast
Adapted from Healthy Food Fast
beta
calories
288
fat
13g
protein
22g
carbs
22g
more
Adapted from Healthy Food Fast
Kitchen Cures http://kitchencures.imagos.com.au/

Pumpkin Soup

Pumpkin Soup
Serves 4
This is a delicious pumpkin soup sophisticated with carrots and apple. It is very rich in vitamin A which is good for sight and cell regeneration, especially for healthy, unwrinkled skin.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
149 calories
29 g
0 g
4 g
3 g
1 g
366 g
37 g
10 g
0 g
3 g
Nutrition Facts
Serving Size
366g
Servings
4
Amount Per Serving
Calories 149
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 37mg
2%
Total Carbohydrates 29g
10%
Dietary Fiber 6g
24%
Sugars 10g
Protein 3g
Vitamin A
414%
Vitamin C
20%
Calcium
5%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Olive oil 1 tbsp.
  2. Onion, chopped 1/2
  3. Pumpkin, chopped 400g
  4. Potato, chopped 1
  5. Carrots, chopped 2
  6. Apple, chopped 1
  7. Curry 1 tsp.
  8. Water 2 cups
  9. Stock powder 1/2 tsp.
  10. Sustagen Hospital Formula Neutral 120g
Instructions
  1. Heat olive oil in a pot. Wen hot add onion and cook until clear.
  2. Add pumpkin, potato, carrots, apple, water, stock and curry. Cook until soft.
  3. Blend until smooth.
  4. Gradually add Sustagen and stir into soup.
Notes
  1. Modified from Nestle Health Science
beta
calories
149
fat
4g
protein
3g
carbs
29g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Spinach Salad with Tofu Dressing

Spinach Salad with Tofu Dressing
Serves 1
This dish is rich in calcium and anti-oxidants. It is nutritious, clean and refreshing.
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Prep Time
3 min
Cook Time
3 min
Total Time
6 min
Prep Time
3 min
Cook Time
3 min
Total Time
6 min
275 calories
18 g
0 g
17 g
21 g
2 g
380 g
827 g
3 g
0 g
13 g
Nutrition Facts
Serving Size
380g
Servings
1
Amount Per Serving
Calories 275
Calories from Fat 139
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 827mg
34%
Total Carbohydrates 18g
6%
Dietary Fiber 7g
30%
Sugars 3g
Protein 21g
Vitamin A
378%
Vitamin C
94%
Calcium
90%
Iron
91%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Spinach 200g
  2. Tofu 150g
Dressing
  1.  Sesame seeds 2 tbsp.
  2.  Soy sauce ¼ tsp.
  3.  Salt ½ tsp.
  4.  Sugar to taste
  5.  Dried Bonito flakes
Instructions
  1. Boil Spinach for 2 minutes, drain water, squeeze and cut into 5 sections.
  2. Mash tofu and add dressing and serve with spinach. Serves 1
Notes
  1. This dish is rich in calcium and anti-oxidants. It is nutritious, clean and refreshing.
beta
calories
275
fat
17g
protein
21g
carbs
18g
more
Kitchen Cures http://kitchencures.imagos.com.au/