1. food and drink
2. desserts and baking

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
Mango Sticky Rice............................................................................................................25
Tea Cookies......................................................................................................................27
Sultana & Pear Slice.........................................................................................................29
Dark Chocolate Macaroons..............................................................................................31
4
Superfood Ideas for
Lunch / Dinner
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, garma 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 Konjac 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 Konjac 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 180ᵒ 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
250 grams Slendier Konjac 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 Konjac 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 Konjac 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 Konjac 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 Konjac 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 Konjac 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
Konjac 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