Mai’s Healthy & Low Calorie Konjac Rice Style Recipes 12 Quick & Easy Recipes Lunch/Dinner Lamb Biryani.....................................................................................................................7 Welcome to Mai’s 12 Konjac Rice Style recipes perfect for those who are short on time and looking to cook something easy. These recipes are easy and ready in 30 mins or less, not to mention significantly lower in calories. Fried Rice.........................................................................................................................9 Spinach & Chicken Rice...................................................................................................11 Sausage & Pumpkin Pilaf..................................................................................................13 Zucchini & Carrot Rice Cakes...........................................................................................15 Mushroom with Soufflé Filling...........................................................................................17 Prawn & Lental Dahl with Rice..........................................................................................19 Dessert Rice Pudding....................................................................................................................23 Founder of Slendier Mango Sticky Rice............................................................................................................25 Tea Cookies......................................................................................................................27 Sultana & Pear Slice.........................................................................................................29 Dark Chocolate Macaroons..............................................................................................31 Superfood Ideas for Lunch / Dinner 4 492 Healthy & Easy Lamb Biryani CALORIES Ingredients (Serves 2) Method 1 packet Slendier Rice 1. Prepare Slendier Rice as per instructions on pack 400 grams lamb, diced 2. Heat oil, add onion, garlic, ginger and tomatoes, cook gently until onion are soft 2 tomatoes, sliced 1 onion, sliced 2 cardamom pods, crushed 3.Add diced lamb, cardamom pods turmeric, garam masala and cook lamb for 2-3 minutes 1 teaspoon vegetable oil 4. Add water to pan and reduce heat and allow meat to cook through 2 teaspoon garam masala 5. Serve lamb on top of rice garnish with coriander and serve 2 teaspoon turmeric 6. Accompany dish with natural low fat yoghurt 2 garlic cloves, grated 5cm piece ginger, grated 1 cup of water - Add one green chilli sliced thinly for extra spice - Garnish with toasted almonds and sultanas Salt, if desired Nutritional Information / per serve Energy 2060 kJ (492 cal), Protein 64.6 g, Fat 18 g (Saturated 6 g), Carbohydrate 6.9 g (Sugar 6.2g), Sodium 134 mg Lunch / Dinner 7 204 Low Calorie & Gluten Free Fried Rice CALORIES Ingredients (Serves 2) Method 1 packet of Slendier Rice 1. Prepare Slendier Rice as per instructions on pack 150 grams small cocktail prawns 2. In non –stick frying pan add slightly beaten egg and cook through. Remove egg from pan and slice into strips ½ cup peas ½ corn spears 4 spring onions, sliced thinly 1 egg, slightly beaten ½ cup red capsicum, diced 1 tablespoon soy sauce (G.F) 2 teaspoons curry powder (G.F) 1 teaspoon sesame oil 3. Add vegetable oil and heat gently, add prawns, red capsicum, peas and cook until tender 4.Add spring onions, corn spears. Add soy sauce and curry powder to pan and toss to coat vegetables 5.Toss Slendier Rice in and heat through. Gently add egg to rice. 6.Remove pan from heat and add sesame oil. 1 teaspoon vegetable oil Nutritional Information / per serve Energy 877 (204 Cal), Protein 18.9, Fat 7.9 g (Saturated 1.3 g), Carbohydrate 9.5 g (Sugar 6.7 g), Sodium 916mg Lunch / Dinner 9 437 Low Calorie, Fragrant Chicken & Spinach w/ Rice CALORIES Ingredients (Serves 2) Method 1 packet of Slendier Rice 1. Prepare Slendier Rice as per instructions on pack 300 grams chicken breast, diced 5 cm piece ginger 2. Place ginger, garlic, chilli, onion into blender and pulse until it forms a paste 2 cloves garlic 3. Add oil to pan and add paste, cook until fragrant 1/2 brown onion 250 ml light coconut milk 4. Add diced chicken breast and stir to coat with paste, add water and stir. Cook chicken for 5-8 minutes until cooked through 250 grams spinach leaves, washed 5. Add turmeric and coconut milk to pan, reduce heat 2 teaspoon turmeric 1 teaspoon olive oil 6.Toss in washed spinach leaves and coat with sauce. Cook for 1-2 minutes 1/2 cup water 7. Serve chicken and spinach with rice Salt and pepper, if desired - Serve with pappadums - Garnish with fresh coriander and extra chilli 2 red chilli Nutritional Information / per serve Energy 1820(437 Cal), Protein 58.4 g, Fat 15.0 g (Saturated 9.5 g), Carbohydrate 5 g (4.3 g), Sodium 145 mg Lunch / Dinner 11 226 Aromatic, Delicious Sausage & Pumpkin Pilaf CALORIES Ingredients (Serves 2) Method 1 Packet of Slendier Rice 1. Prepre Slendier Rice as per instructions on pack and set aside 2 lean beef sausages 1 garlic clove, crushed 1 small brown onion, diced 1 teaspoon olive oil 1/2 cup baby spinach leaves 100 grams pumpkin, diced 1/4 cup parsley, finely chopped Slivered almonds & sultanas to garnish 2. In non-stick frying-pan add sausages; cook for 3-5 minutes or until cooked through. Once cooked remove from pan and cover 3.In small pot add diced pumpkin; bring to boil and cook until tender 4.Heat oil in pan add garlic and diced onion and cook until fragrant; add prepared Slendier Rice, parsley and pumpkin and gently toss through 5.Slice Sausages into 5 cm pieces and add to pan; tossing gently through the rice 6.Remove from heat divide evenly in bowls garnish with sultanas and almonds Nutritional Information / per serve Energy 226 cal, Protein 8.7g, Fat 13g (Saturated 5.1g), Carbohydrate 9.3g (Sugar 6.1g), Sodium 479 mg Lunch // Dinner Dinner 13 13 250 Quick & Easy Zucchini & Carrot Rice Cakes CALORIES Ingredients Method (Makes 8 regular muffins or 4 Texas muffins) 1. Prepare Slendier Rice as per instructions on pack and set aside 1 Packet of Slendier Rice 2 eggs, lightly beaten 2 cups zucchini, grated 1/4 cup onion, grated 1 small carrot, grated 1/4 cup parsley, chopped 1/2 cup light ricotta 1/4 cup gluten free self-raising flour 50 grams feta, crumbled Olive oil spray Salt and pepper, if desired Nutritional Information / per serve (2 muffins) Energy1080 kJ (250 cal) Protein 19.9 g, Fat 8.2 g (Saturated 4.2 g), Carbohydrate 20.1 g (Sugar 7.4 g), Sodium 599 mg Lunch // Dinner Dinner 2. Pre-heat oven to 180 degrees. Lightly spray muffin tins. 3. In a large bowl add grated zucchini, onion, carrot, parsley and ricotta. Gently stir to combine. 4. In a large jug add eggs, ricotta and feta. Stir until combine and add to vegetable mix. 5. Add flour and prepared Slendier rice to bowl. Mix well then divide between muffin tins. 6. Bake for 15-20 minutes; stand in tins for 5 minutes before removing from tin. - Serve with fennel salad 15 15 296 Baked Mushrooms w/ Soufflé Filling CALORIES Ingredients Method (Makes 8 regular muffins or 4 Texas muffins) 1. Prepare Slendier Rice as per instructions on pack and set aside. 1 Packet of Slendier Rice 2. Preheat oven to 200°C. Line a baking tray with bake paper. Remove stalks from mushrooms and chop finely 4 large flat mushrooms 1 garlic clove, crushed 3. Spray mushrooms with olive oil spray and place on baking tray bake for 10 minutes 2 rashers short cut bacon, diced 4. Prepare SlendierSlim rice as per instructions on pack and set aside 2 spring onions, finely chopped 1/2 cup parsley, finely chopped 1/4 cup breadcrumbs 1 egg, separated 1 teaspoon olive oil Olive oil spray 5. In pan heat oil and then add bacon, shallots, garlic and chopped mushrooms stalks and cook for 2-3 minutes. Add breadcrumbs, Slendier Rice and parsley. Transfer to bowl and stir in egg yolk. 6. In separate bowl whisk egg whites until soft peaks form. Fold in bacon mixture. Remove mushrooms from oven and fill with mixture. Return to oven to bake for 10 minutes or until mushrooms are tender and tops are golden. - Serve with salad or a side dish to chicken Nutritional Information / per serve Energy 1240 kJ (296 calories), Protein 13.7 g, Fat 6.6 g (Saturated 0.6 g), Carbohydrates 7.8 g ( Sugar 1.84g), Sodium 299mg Lunch / Dinner 17 463 CALORIES Nutritional Information / per serve Energy 1940 kJ (463 Cal), Protein 43.6 g, Fat 7.4 g (Saturated 2.2 g), Carbohydrate 46.7 g (Sugar 6 g), Sodium 472 mg Hearty, Healthy Prawn & Lentil Dahl w/ Rice Ingredients (Serves 2) Method 1 Packet of Slendier Rice 8 cooked prawns, deveined and shelled 2 cloves garlic, crushed 1 teaspoon coriander 1 teaspoon garam masala 1 teaspoon turmeric 1 teaspoon ground cumin 1/2 diced brown onion 1 cup red lentils 1 teaspoon olive oil 1 small carrot, sliced 50 grams green beans, cut into 2cm lengths 1 1/2 cups water Salt and pepper to season, if desired 1. Prepare Slendier Rice as per directions on pack and set aside. Garnish 1/2 cup coriander leaves 2 spring onions, thinly sliced 8. Divide rice evenly into bowls serve dahl garnish with coriander and spring onions Lunch / Dinner 2. Add oil to pot. Gently heat oil, add diced onion and garlic cook until fragrant. 3. Add spices and water to pot; bring to boil, add red lentils and carrot 4. Reduce heat and continually stir gently 5. Continue to stir until lentils become soft and mushy 6. Add greens beans and continue to mix 7. Add cooked prawns and cook for a further 2 minutes. As soon as the prawns are heated it is ready to be served. - Serve with pappadums 19 Easy (and not to mention Guilt Free) Desserts 20 122 Low Calorie Konjac Rice Pudding CALORIES Ingredients (Serves 4) Method 1 packet of Slendier Rice 1. Prepapre Slendier Rice as per instructions on pack 2 cups low fat milk 2. Add 2 cups of milk to pot and place on gentle heat 2 tablespoons Natvia natural sweetener 1 teaspoon vanilla essence 3 tablespoon corn flour 3. Add Natvia natural sweetener and vanilla essence to pot and stir; reduce heat 1/4 cup extra milk for corn flour 4. Combine cornflour and extra milk in small bowl, mix to form paste Pistachios to sprinkle on top 5 Add Slendier Rice and cornflour mixture to pot and stir 6. Gently stir until mixture thickens 7. Divide equally into four small bowls and sprinkle with cinnamon 8. Serve warm or refrigerate to cool Nutritional Information / per serve Energy 510 kJ (122 calories), Protein 5.2 g, Fat 1.8 g (Saturated 1.2 g), Carbohydrates 16.7 g ( Sugar 8.3 g), Sodium 80.5 mg Dessert 23 154 Classic Thai Mango Sticky Rice CALORIES Ingredients (Serves 4) Method 1 packet of Slendier Rice 1. Prepare Slendier Rice as per instructions on pack 1 cup low fat milk 2. Add milks to pot and place on gentle heat 1 cup light evaporated coconut milk 2 tablespoons Natvia natural sweetener 3 tablespoon corn flour 1/4 cup extra milk 1 small mango, diced 3. Add Natvia natural sweetener and stir; reduce heat 4. Combine cornflour and extra milk in small bowl mix to form a a paste 5 Add Slendier Rice and cornflour mixture to pot and stir 6. Gently stir until mixture thickens 7.Divide equally into four small bowls; garnish with diced mango 8.Serve warm or refrigerate to cool Nutritional Information / per serve Energy 648 kJ (154 cal) Protein 8.0 g, Fat 1.2g g (Saturated 0.8 g), Carbohydrate 22.5 g (Sugar 14.1 g), Sodium 104 mg Dessert 25 95 CALORIES Low Calorie & Low Carb Tea Cookies Ingredients (Makes 12) Method 100 grams of Slendier Rice 1. Preheat oven to 180 degrees (fan forced) ¼ cup honey 2. Line a baking tray with grease proof paper, ready for baking. 1 egg 3. Prepare Slendier Rice as per instructions on pack and set aside 100 grams almond meal 4. In a large bowl add all dry ingredients and stir to combine ¼ cup sultanas 5. In a Large mixing bowl add egg, essence, honey and Slendier Rice; gently whisk till smooth ¼ cup sunflower, pumpkin seed mix 1 tablespoon coconut, shredded ½ cup gluten free plain flour ½ teaspoon coconut essence 1 teaspoon baking powder 6. Sieve the gluten free flour and baking powder together 7. Add whisked egg mixture to dry ingredients and combine 8. Place 1 generous tablespoon of mixture on baking tray and press down to form thick cookie shape; allow room between each cookie mixture 9. Refrigerate for 10 minutes before cooking, to stop the mixture from spreading. 10. Bake in oven for 8-10 minutes or until golden brown 11. Allow to cool for 5 minutes, and then transfer to a wire rack so they cool completely. Nutritional Information / per serve Energy 397 kJ (95 Cal), Protein 2.5 g, Fat 5.6 g (Saturated 0.8 g), Carbohydrate 8.0 g (Sugar 6.1 g), Sodium 8 mg Dessert 27 140 CALORIES Oh so Scrumptious Pear and Sultana Slice Ingredients (Makes 8) Method 1 packet of Slendier Rice 1. Prepare Slendier Rice as per instructions on the pack and set aside 1 egg, slightly whisked 3/4 cup low fat vanilla yoghurt 1 cup gluten free self-raising flour 1/4 teaspoon bi-carb of soda 1/4 cup Sultanas 1 cup canned diced pears 1/4 cup Natvia natural sweetener 1 teaspoon cinnamon Icing Sugar to dust Oil spray 2. Preheat oven to 180°C, lightly spray 20cm x 20cm square cake tin. Line tray with baking paper. 3. In small jug add slightly whisked egg and yoghurt and combine. Stir in diced pear. 4. In a medium size bowl sift the self-raising flour, bi-carb soda and cinnamon. Stir in sugar and sultanas until combined. 5. Make a well in the centre of the dry ingredients and stir in yoghurt mixture and rice. Mix gently until combined. 6. Spoon mixture into prepared tin. Bake for 20-25 minutes or until skewer inserted into the centre comes out clean. 7. Remove tin for oven and allow to cool for 10 minutes. Remove slice from tin and allow to completely cool. 8. Slice into 5cm rectangular pieces and dust with icing sugar Nutritional Information / per serve Energy 584 kJ (140 cal), Protein 2.6, Fat 2.1 g (Saturated 0.9 g), Carbohydrate 25.5 g (Sugar 8.9 g), Sodium 192 mg Dessert 29 58 CALORIES Gluten Free Dark Chocolate Macaroons Ingredients (Makes 20) Method 50 grams of Slendier Rice 1. Prepare SlendierRice as per Packaging Instructions and set aside 3 egg whites 2. Separate 3 whole eggs using the whites only. Set aside the yolks for another recipe 40 grams Natvia natural sweetener 5 ml vanilla extract 3. Whisk the egg white until light and fluffy, then Gradually add the Natvia, whisking until dissolved 5 ml almond extract 4. Once dissolved, gently fold in the Coconut and Rice. 150 grams coonut ,flaked 5. Add the liquid Vanilla and Almond at the end. 240 grams bitter sweet dark chocolate 6. Pre-heat a Fan forced oven to 160c 7. Place Baking paper onto a rectangle flat baking tray, making sure its flat 8. Place a teaspoon measure of the mixture evenly on the tray for baking. Cook for 15 minutes or until golden on the bottom. 9. Place on a wire rack to cool. While cooling melt the chocolate 10. Melting the Chocolate is jus by adding the Chocolate to a bowl and place in over a Pot with hot water in it. Make sure the chocolate simmers to give the chocolate just enough heat to melt. Nutritional Information / per serve Energy 242 kJ (58 Cal), Protein 0.7 g, Fat 4.2 g (Saturated 2.9 g), Carbohydrate 4.1 g (Sugar 3.3 g), Sodium 6 mg 11. Once the Macaroons are Cold, dip the Macaroons into the Chocolate and place onto fresh baking paper to set. Dessert 31 Thank You On behalf of all of the Slendier team we would like to thank all our customers for their loyalty, support and feedback. We truly appreciate the opportunity to deliver products that are high quality and innovate. It is our mission to make a difference in the lives of people by providing them with products that are the best solutions for them to lead healthy and happy lives. I know first-hand how hard it can be to eat healthy and am therefore passionate about providing wholesome food. Please continue to share your stories and feedback with us by emailing us at [email protected] or Facebook/slendier. Once again thank you for your support. Be healthy, be happy Mai V. Haven Founder of Slendier