1.GREEN VEGGIE BOWL WITH CHICKEN
& LEMON-TAHINI DRESSING

Chicken Cutlets with Broccoli, Green Beans, Kale, Brown Rice, drizzled with Tahini Dressing, .452 calories; 17.6 g total fat; 2.4 g saturated fat; 65 mg cholesterol; 361 mg sodium. 320 mg potassium; 41.8 g carbohydrates; 5.3 g fibre; 3 g sugar; 34.9 g protein; 11036 IU vitamin a iu; 107 mg vitamin c; 51 mcg folate; 160 mg calcium; 4 mg iron; 68 mg magnesium;

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2.PIZZA MEAT LOAF

This is a family favourite . Serve with a salad and a whole grain roll for a healthy quick meal.  
187 calories, 2g carbs, 24g protein, 9g fat, (4g saturated fat), 74mg cholesterol, 183mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet). If on a dairy restriction – use lactose free cheese!

This recipe is good choice for a diabetic menu.

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3.SPINACH LASAGNA
This tasty Italian classic is loaded with vitamins, minerals and fibre, and is great as a freeze-and-reheat meal.
217 calories, 24g carbs, 12g protein, 8g fat (4g saturated fat), 3g fibre, 417mg sodium

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4.ROASTED PORK TENDERLOIN WITH MAPLE MUSTARD SAUCE
270 calories, 7g fat, 32g protein, 19g carbs, 100 mg chol

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5.WHITE WINE COQ AU VIN

This recipe for coq au vin is a fresher, green-herb-laced version of the original French classic. Serve with a crusty baguette for dunking.
464 Calories, 42g Protein, 18g Fat, 18g Carbohydrate, 2.5g Fiber

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6.SWEET AND SOUR CHICKEN WITH BROWN RICE
325 calories, 7g fat (<1g saturated fat), 33g carbs, 22g protein, 259mg sodium, 3g fiber
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet).

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7.MAC & CHEESE WITH COLLARDS
Dark leafy collards add bold flavour and boost the calcium in this healthy skillet mac and cheese recipe with a crispy topping.
470 calories; 18.6 g total fat; 8.6 g saturated fat; 45 mg cholesterol; 584 mg sodium. 363 mg potassium; 57.5 g carbohydrates; 6.6 g fiber; 7 g sugar; 22.4 g protein; 2563 IU vitamin a iu; 13 mg vitamin c; 86 mcg folate; 450 mg calcium; 2 mg iron; 79 mg magnesium;