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| Meat | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Aromatic Braised Lamb
100g
400g
|
452
(108Cal) 1808
(434Cal) |
6
24
|
1.8
7.2
|
0.5
2
|
9.8
39.2
|
4.6
18.4
|
2.1
8.4
|
80
320
|
280
1120
|
|
Beef Goulash
100g
390g
|
363
(87Cal) 1416
(339Cal) |
9.6
37.4
|
2
7.8
|
0.8
3.1
|
6.9
26.9
|
2.1
8.2
|
2.1
8.2
|
83
324
|
296
1154
|
|
Beef in Red Wine Casserole
100g
400g
|
346
(83Cal) 1384
(332Cal) |
6.5
26
|
1.9
7.6
|
0.8
3.2
|
9.7
38.8
|
1.3
5.2
|
2.1
8.4
|
88
352
|
258
1032
|
|
Beef Lasagne
100g
370g
|
470
(113Cal) 1739
(417Cal) |
5.4
20
|
3
11.1
|
1.5
5.6
|
16.3
60.3
|
2.5
9.2
|
1.4
5.2
|
156
577
|
102
377
|
|
Beef Patty with Tomato Relish
100g
400g
|
471
(113Cal) 1884
(452Cal) |
6.3
25.2
|
4.6
18.4
|
2.1
8.4
|
10.1
40.4
|
3
12
|
2.7
10.8
|
169
676
|
343
1372
|
|
Beef Polpette with Diane Sauce
100g
400g
|
574
(138Cal) 2296
(551Cal) |
7.4
29.6
|
8.7
34.8
|
3.8
15.2
|
7.3
29.2
|
3.4
13.6
|
1.7
6.8
|
262
1048
|
307
1228
|
|
Beef Ravioli with Bolognese Sauce
100g
400g
|
386
(93Cal) 1544
(370Cal) |
6.1
24.4
|
1.6
6.4
|
0.6
2.4
|
15
60
|
1.9
7.6
|
2.1
8.4
|
234
936
|
155
620
|
|
Beef Tortellini with Boscaiola Sauce
100g
400g
|
499
(120Cal) 1996
(479Cal) |
5.8
23.2
|
4.5
18
|
2.9
11.6
|
15
60
|
2.3
9.2
|
2.3
9.2
|
192
768
|
90
360
|
|
Corned Silverside with White Sauce
100g
410g
|
261
(63Cal) 1070
(257Cal) |
6.6
27.1
|
1.2
4.9
|
0.4
1.6
|
5.4
22.1
|
2.1
8.6
|
1.5
6.1
|
222
910
|
268
1099
|
|
Cottage Beef Pie
100g
400g
|
392
(94Cal) 1568
(376Cal) |
8.2
32.8
|
2.7
10.8
|
1
4
|
8
32
|
2.3
9.2
|
2.2
8.8
|
120
480
|
257
1028
|
|
Curried Sausages
100g
410g
|
449
(108Cal) 1841
(441Cal) |
5.1
20.9
|
6.3
25.8
|
2.9
11.9
|
6.5
26.6
|
2.4
9.8
|
2.2
9
|
207
849
|
203
832
|
|
Grilled Steak & Mushroom Sauce
100g
370g
|
438
(105Cal) 1621
(389Cal) |
8.6
31.8
|
2.9
10.7
|
1.4
5.2
|
10.2
37.7
|
1.9
7
|
1.4
5.2
|
80
296
|
283
1047
|
|
Grilled Steak with Diane Sauce
100g
400g
|
412
(99Cal) 1648
(395Cal) |
8
32
|
3
12
|
1.4
5.6
|
8.5
34
|
2.6
10.4
|
2.5
10
|
106
424
|
254
1016
|
|
Grilled Steak with Potato Bake
100g
400g
|
378
(91Cal) 1512
(363Cal) |
7.9
31.6
|
4
16
|
1
4
|
5.2
20.8
|
2.2
8.8
|
1.1
4.4
|
153
612
|
246
984
|
|
Ham Steak & Pineapple
100g
395g
|
331
(79Cal) 1307
(314Cal) |
5.5
21.7
|
1.9
7.5
|
0.7
2.8
|
8.9
35.2
|
2.1
8.3
|
1.8
7.1
|
383
1513
|
228
901
|
|
Homestyle Rissoles with Onion Gravy
100g
420g
|
349
(84Cal) 1466
(352Cal) |
7.8
32.8
|
2.1
8.8
|
0.8
3.4
|
7.4
31.1
|
2.1
8.8
|
1.8
7.6
|
155
651
|
278
1168
|
|
Indian Style Lamb Curry - Mild
100g
390g
|
438
(105Cal) 1708
(410Cal) |
11
42.9
|
1.8
7
|
0.8
3.1
|
10.2
39.8
|
2
7.8
|
1.5
5.8
|
102
398
|
215
838
|
|
Lamb Casserole
100g
400g
|
311
(75Cal) 1244
(298Cal) |
6.1
24.4
|
2.1
8.4
|
1.1
4.4
|
6.7
26.8
|
1.8
7.2
|
2
8
|
58
232
|
233
932
|
|
Mini Meatballs with Mushroom Sauce
100g
400g
|
603
(145Cal) 2412
(578Cal) |
7.5
30
|
8.4
33.6
|
3.5
14
|
8.8
35.2
|
2.5
10
|
2.6
10.4
|
255
1020
|
347
1388
|
|
Nepalese Pork & Vegetable Curry
100g
400g
|
572
(137Cal) 2288
(549Cal) |
7.7
30.8
|
1.8
7.2
|
0.4
1.6
|
7.7
30.8
|
1.9
7.6
|
2.6
10.4
|
120
480
|
232
928
|
|
Pork a l'Orange
100g
400g
|
350
(84Cal) 1400
(336Cal) |
8.5
34
|
1.7
6.8
|
0.7
2.8
|
7.8
31.2
|
3.8
15.2
|
1.7
6.8
|
115
460
|
271
1084
|
|
Pork Steak in Plum Sauce
100g
370g
|
548
(131Cal) 2028
(486Cal) |
8.3
30.7
|
3.6
13.3
|
1.5
5.6
|
16.1
59.6
|
2.4
8.9
|
1.1
4.1
|
67
248
|
178
659
|
|
Roast Beef with Rich Brown Gravy
100g
400g
|
318
(76Cal) 1272
(305Cal) |
9.3
37.2
|
0.9
3.6
|
0.2
0.8
|
6.7
26.8
|
1.9
7.6
|
1.5
6
|
99
396
|
298
1192
|
|
Roast Lamb with Mint Jelly
100g
400g
|
439
(105Cal) 1756
(421Cal) |
8.7
34.8
|
2.9
11.6
|
1.4
5.6
|
9.9
39.6
|
5.2
20.8
|
1.6
6.4
|
70
280
|
299
1196
|
|
Roast Pork with Apple Sauce
100g
400g
|
329
(79Cal) 1316
(316Cal) |
8.4
33.6
|
2.1
8.4
|
0.7
2.8
|
5.7
22.8
|
2
8
|
1.3
5.2
|
84
336
|
320
1280
|
|
Sausages in Onion Gravy
100g
410g
|
518
(124Cal) 2124
(509Cal) |
5.5
22.5
|
7.5
30.7
|
3.8
15.6
|
7.6
31.2
|
1.7
7
|
2.2
9
|
304
1246
|
248
1017
|
|
Shepherds Pie
100g
380g
|
294
(71Cal) 1117
(268Cal) |
6.6
25.1
|
1.2
4.6
|
0.6
2.3
|
7.2
27.4
|
2.4
9.1
|
1.8
6.8
|
79
300
|
289
1098
|
|
Spaghetti with Beef and Tomato
100g
380g
|
402
(96Cal) 1528
(366Cal) |
7.8
29.6
|
2.1
8
|
0.9
3.4
|
10.2
38.8
|
2.3
8.7
|
2.3
8.7
|
126
479
|
204
775
|
|
Steak and Kidney Pie
100g
380g
|
477
(114Cal) 1813
(435Cal) |
11.6
44.1
|
3.1
11.8
|
0.9
3.4
|
8.8
33.4
|
2.1
8
|
1.9
7.2
|
145
551
|
232
882
|
|
Steak Pie with Mushroom Gravy
100g
400g
|
558
(134Cal) 2232
(535Cal) |
5
20
|
6.5
26
|
3.1
12.4
|
12.5
50
|
2.8
11.2
|
1.7
6.8
|
244
976
|
213
852
|
|
Sweet & Sour Pork
100g
400g
|
475
(114Cal) 1900
(456Cal) |
9.1
36.4
|
1.6
6.4
|
0.4
1.6
|
14.3
57.2
|
5.2
20.8
|
1.8
7.2
|
149
596
|
206
824
|
|
Tasty Pork Meatloaf
100g
400g
|
368
(88Cal) 1472
(353Cal) |
6.1
24.4
|
1.1
4.4
|
0.3
1.2
|
12
48
|
7.4
29.6
|
2.2
8.8
|
93
372
|
270
1080
|
|
Traditional Meatloaf with Gravy
100g
400g
|
371
(89Cal) 1484
(356Cal) |
6.5
26
|
2.5
10
|
1.1
4.4
|
8.9
35.6
|
2.3
9.2
|
1.8
7.2
|
228
912
|
250
1000
|
| Poultry | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Butter Chicken
100g
390g
|
433
(104Cal) 1689
(405Cal) |
6.5
25.3
|
2.7
10.5
|
0.8
3.1
|
12.7
49.5
|
2.3
9
|
1.3
5.1
|
135
526
|
256
998
|
|
Chicken & Apricot Casserole
100g
400g
|
353
(85Cal) 1412
(339Cal) |
6.7
26.8
|
2.8
11.2
|
0.8
3.2
|
7.3
29.2
|
2.7
10.8
|
1.5
6
|
100
400
|
337
1348
|
|
Chicken Casserole
100g
380g
|
395
(95Cal) 1501
(360Cal) |
7.9
30
|
3.2
12.2
|
0.9
3.4
|
7.4
28.1
|
2.4
9.1
|
2
7.6
|
116
441
|
259
984
|
|
Chicken Curry Mild
100g
390g
|
428
(103Cal) 1669
(400Cal) |
7.8
30.4
|
3.6
14
|
1.1
4.3
|
8.9
34.7
|
1.5
5.8
|
1.6
6.2
|
80
312
|
222
866
|
|
Chicken Parmigiana
100g
400g
|
441
(106Cal) 1764
(423Cal) |
7.9
31.6
|
3.9
15.6
|
1.3
5.2
|
8.7
34.8
|
2.1
8.4
|
1.6
6.4
|
63
252
|
264
1056
|
|
Chicken Schnitzel
100g
390g
|
465
(112Cal) 1814
(435Cal) |
8.7
33.9
|
3.2
12.5
|
0.8
3.1
|
11.3
44.1
|
1.9
7.4
|
1.4
5.5
|
385
1502
|
324
1264
|
|
Chicken With Morel Mushroom Sauce
100g
400g
|
412
(99Cal) 1648
(395Cal) |
8.7
34.8
|
3.4
13.6
|
1.2
4.8
|
7.2
28.8
|
2.7
10.8
|
2
8
|
157
628
|
252
1008
|
|
Creamy Chicken & Mushroom Pie
100g
400g
|
483
(116Cal) 1932
(463Cal) |
8.3
33.2
|
5.2
20.8
|
1.5
6
|
7.8
31.2
|
2.5
10
|
1.6
6.4
|
188
752
|
218
872
|
|
Hawaiian Chicken
100g
400g
|
573
(137Cal) 2292
(550Cal) |
9.5
38
|
5.7
22.8
|
1.7
6.8
|
11.2
44.8
|
2.6
10.4
|
1.7
6.8
|
192
768
|
264
1056
|
|
Pineapple Chicken
100g
400g
|
347
(83Cal) 1388
(333Cal) |
7.3
29.2
|
2
8
|
0.6
2.4
|
8
32
|
2.1
8.4
|
1.7
6.8
|
88
352
|
206
824
|
|
Pramod's Chicken Curry
100g
400g
|
428
(103Cal) 1712
(411Cal) |
9.9
39.6
|
3.3
13.2
|
1
4
|
8.4
33.6
|
1.8
7.2
|
2.5
10
|
138
552
|
206
824
|
|
Roast Chicken with Gravy
100g
400g
|
422
(101Cal) 1688
(405Cal) |
7.9
31.6
|
3.3
13.2
|
0.9
3.6
|
9
36
|
2.1
8.4
|
1.7
6.8
|
84
336
|
285
1140
|
|
Roast Turkey with Cranberry Sauce
100g
410g
|
337
(81Cal) 1382
(331Cal) |
8.9
36.5
|
1.4
5.7
|
0.3
1.2
|
7.1
29.1
|
3.1
12.7
|
1.5
6.1
|
238
976
|
313
1283
|
|
Satay Chicken with Noodles
100g
400g
|
667
(160Cal) 2668
(640Cal) |
10.4
41.6
|
6.2
24.8
|
1.7
6.8
|
14.5
58
|
1.5
6
|
1.7
6.8
|
195
780
|
114
456
|
|
Turkey Rissoles
100g
390g
|
269
(65Cal) 1049
(252Cal) |
4.6
17.9
|
1
3.9
|
0.3
1.2
|
8.3
32.4
|
2.4
9.4
|
1.5
5.8
|
151
589
|
307
1197
|
| Seafood | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Crumbed Fish with Seasoned Wedges
100g
370g
|
536
(129Cal) 1983
(476Cal) |
4
14.8
|
4.9
18.1
|
0.7
2.6
|
15.9
58.8
|
3.8
14.1
|
2.5
9.2
|
228
844
|
294
1088
|
|
Lemon Fish with Wedges
100g
400g
|
339
(81Cal) 1356
(325Cal) |
6.2
24.8
|
1.4
5.6
|
0.3
1.2
|
6.6
26.4
|
2.2
8.8
|
1.6
6.4
|
178
712
|
279
1116
|
|
Lightly Battered Fish Fillet
100g
390g
|
340
(82Cal) 1326
(318Cal) |
6.9
26.9
|
1.7
6.6
|
0.4
1.6
|
8.2
32
|
1.7
6.6
|
2.5
9.8
|
140
546
|
264
1030
|
|
Salmon & Vegetable Pie
100g
400g
|
433
(104Cal) 1732
(415Cal) |
5.9
23.6
|
4.1
16.4
|
1.2
4.8
|
9.8
39.2
|
2.7
10.8
|
2
8
|
77
308
|
236
944
|
|
Salmon Fish Cakes with Sauce
100g
380g
|
423
(101Cal) 1607
(385Cal) |
4.1
15.6
|
2.8
10.6
|
0.6
2.3
|
13.3
50.5
|
2.4
9.1
|
3.2
12.2
|
150
570
|
274
1041
|
|
Tasmanian Salmon with Florentine Sauce
100g
380g
|
423
(101Cal) 1607
(385Cal) |
8.3
31.5
|
3.2
12.2
|
0.6
2.3
|
9.2
35
|
1.9
7.2
|
1.3
4.9
|
43
163
|
193
733
|
|
Thai Green Fish Curry - Mild
100g
400g
|
418
(100Cal) 1672
(401Cal) |
6.9
27.6
|
3.3
13.2
|
1.4
5.6
|
7.5
30
|
1.9
7.6
|
2.5
10
|
256
1024
|
169
676
|
| Vegetarian | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Cheese & Spinach Pie
100g
400g
|
627
(150Cal) 2508
(601Cal) |
5
20
|
8.4
33.6
|
4.7
18.8
|
12.8
51.2
|
2
8
|
1.8
7.2
|
293
1172
|
271
1084
|
|
Lentil Patties with Vegetable Korma
100g
400g
|
538
(129Cal) 2152
(516Cal) |
5.4
21.6
|
1.3
5.2
|
0.3
1.2
|
14
56
|
2.1
8.4
|
3.6
14.4
|
181
724
|
212
848
|
|
Satay Vegetables with Zucchini Patty
100g
405g
|
609
(146Cal) 2466
(591Cal) |
4.7
19
|
9.4
38.1
|
2.3
9.3
|
9.8
39.7
|
3.2
13
|
2.6
10.5
|
295
1195
|
185
749
|
|
Spinach & Ricotta Cannelloni
100g
400g
|
356
(85Cal) 1424
(341Cal) |
3.5
14
|
3.6
14.4
|
1.5
6
|
8.7
34.8
|
1.7
6.8
|
1.6
6.4
|
111
444
|
190
760
|
|
Tofu & Vegetable Satay with Rice
100g
400g
|
487
(117Cal) 1948
(467Cal) |
5.7
22.8
|
6
24
|
1.8
7.2
|
8.8
35.2
|
2.1
8.4
|
2.5
10
|
148
592
|
192
768
|
|
Vegetable Frittata
100g
400g
|
352
(84Cal) 1408
(338Cal) |
3.3
13.2
|
3.5
14
|
1.9
7.6
|
9
36
|
2.4
9.6
|
1.3
5.2
|
191
764
|
235
940
|
|
Vegetable Lasagne
100g
380g
|
346
(83Cal) 1315
(315Cal) |
3.5
13.3
|
2.7
10.3
|
1.4
5.3
|
8.7
33.1
|
3.1
11.8
|
2.1
8
|
161
612
|
217
825
|
|
Vegetable Moussaka
100g
400g
|
234
(56Cal) 936
(224Cal) |
2
8
|
1.9
7.6
|
0.9
3.6
|
7.1
28.4
|
2.5
10
|
1.6
6.4
|
214
856
|
259
1036
|
| Dessert | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Apple & Rhubarb Crumble
100g
180g
|
885
(212Cal) 1593
(382Cal) |
1.7
3.1
|
8
14.4
|
5.1
9.2
|
32.2
58
|
20.5
36.9
|
1.9
3.4
|
4
7
|
0
0
|
|
Apple Custard Cake
100g
190g
|
681
(163Cal) 1294
(310Cal) |
1.6
3
|
8
15.2
|
5
9.5
|
21.4
40.7
|
9.1
17.3
|
1.3
2.5
|
32
61
|
0
0
|
|
Apricot Fruit Pie with Custard
100g
150g
|
787
(189Cal) 1180
(283Cal) |
3.1
4.7
|
6.2
9.3
|
3.1
4.7
|
28.9
43.3
|
16.2
24.3
|
1.5
2.2
|
93
140
|
88
132
|
|
Baked Cheesecake
100g
90g
|
1187
(285Cal) 1068
(256Cal) |
5.2
4.7
|
17.4
15.7
|
11.4
10.3
|
25.2
22.7
|
22.5
20.2
|
0
0
|
206
185
|
0
0
|
|
Banana Raspberry Parfait
100g
160g
|
518
(124Cal) 829
(199Cal) |
4.7
7.5
|
5.3
8.5
|
3.2
5.1
|
14.1
22.6
|
6.2
9.9
|
1
1.6
|
52
83
|
0
0
|
|
Bread & Butter Pudding with Custard
100g
150g
|
726
(174Cal) 1089
(261Cal) |
5.4
8.1
|
6.5
9.8
|
3.6
5.4
|
22.7
34
|
16.6
24.9
|
0
0
|
102
153
|
0
0
|
|
Carrot Cake
100g
140g
|
1585
(380Cal) 2219
(532Cal) |
3.7
5.2
|
24.9
34.9
|
5
7
|
34.9
48.9
|
23.9
33.5
|
1.9
2.7
|
354
496
|
0
0
|
|
Chocolate Fudge Cake with Custard
100g
160g
|
1116
(268Cal) 1786
(428Cal) |
4
6.4
|
11.6
18.6
|
3.3
5.3
|
35.8
57.3
|
25.6
41
|
1.3
2.1
|
179
286
|
0
0
|
|
Chocolate Panna Cotta
100g
95g
|
1450
(348Cal) 1378
(330Cal) |
10.6
10.1
|
22.4
21.3
|
13.3
12.6
|
25.2
23.9
|
21.6
20.5
|
1.1
1
|
65
62
|
278
264
|
|
Hazelnut Mousse
100g
85g
|
1540
(369Cal) 1309
(314Cal) |
6.1
5.2
|
28.9
24.6
|
17.9
15.2
|
20.7
17.6
|
20.3
17.3
|
1.7
1.4
|
32
27
|
226
192
|
|
Jam & Cream Sponge
100g
95g
|
1260
(302Cal) 1197
(287Cal) |
5
4.8
|
12.1
11.5
|
7.1
6.7
|
42.6
40.5
|
29.3
27.8
|
0.9
0.9
|
61
58
|
65
62
|
|
Lamington Pack
100g
160g
|
1520
(365Cal) 2432
(583Cal) |
3.2
5.1
|
20.7
33.1
|
11.7
18.7
|
41.6
66.6
|
30.7
49.1
|
2.2
3.5
|
153
245
|
0
0
|
|
Lemon Curd
100g
130g
|
1240
(297Cal) 1612
(387Cal) |
4.5
5.9
|
14.2
18.5
|
9
11.7
|
37.4
48.6
|
31.1
40.4
|
1
1.3
|
76
99
|
0
0
|
|
Mango Mousse
100g
75g
|
644
(154Cal) 483
(116Cal) |
7.1
5.3
|
3.3
2.5
|
2.6
2
|
23.5
17.6
|
20.9
15.7
|
0.8
0.6
|
61
46
|
212
159
|
|
Pavlova with Cream & Peach
100g
80g
|
928
(223Cal) 742
(178Cal) |
2.3
1.8
|
15.7
12.6
|
10.1
8.1
|
17.7
14.2
|
16.6
13.3
|
0.6
0.5
|
31
25
|
81
65
|
|
Red Velvet Cheesecake
100g
110g
|
1190
(285Cal) 1309
(314Cal) |
6
6.6
|
13
14.3
|
6.5
7.2
|
34.6
38.1
|
27.3
30
|
0.7
0.8
|
269
296
|
194
213
|
|
Sticky Date With Custard
100g
160g
|
803
(193Cal) 1285
(308Cal) |
3.6
5.8
|
5.1
8.2
|
1.8
2.9
|
33
52.8
|
23.9
38.2
|
0.3
0.5
|
190
304
|
0
0
|
|
Trifle
100g
160g
|
1010
(242Cal) 1616
(388Cal) |
3.2
5.1
|
11.2
17.9
|
6.9
11
|
14.6
23.4
|
23.8
38.1
|
0.5
0.8
|
118
189
|
54
86
|
| Sides | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Bacon Potato & Leek Quiche
100g
200g
|
917
(220Cal) 1834
(440Cal) |
7.2
14.4
|
12.7
25.4
|
6.3
12.6
|
18.5
37
|
2
4
|
0.6
1.2
|
334
668
|
0
0
|
|
Baked Vegetable Pack
100g
300g
|
220
(53Cal) 660
(158Cal) |
1.8
5.4
|
0.5
1.5
|
0.1
0.3
|
8
24
|
3.3
9.9
|
2.2
6.6
|
145
435
|
313
939
|
|
Cheese & Bacon Pasta
100g
220g
|
1250
(300Cal) 2750
(659Cal) |
12.9
28.4
|
8.8
19.4
|
5
11
|
41.5
91.3
|
3.1
6.8
|
1.4
3.1
|
582
1280
|
62
136
|
|
Chicken & Corn Soup
100g
300g
|
247
(59Cal) 741
(178Cal) |
4.5
13.5
|
1.3
3.9
|
0.3
0.9
|
6.9
20.7
|
4.3
12.9
|
0.9
2.7
|
195
585
|
128
384
|
|
Creamy Pumpkin Soup
100g
300g
|
171
(41Cal) 513
(123Cal) |
1.4
4.2
|
1.9
5.7
|
0.2
0.6
|
4.1
12.3
|
2.4
7.2
|
1.1
3.3
|
164
492
|
199
597
|
|
Ham Tomato & Leek Quiche
100g
200g
|
798
(191Cal) 1596
(383Cal) |
7.1
14.2
|
10
20
|
5.2
10.4
|
17.7
35.4
|
2.8
5.6
|
0.3
0.6
|
373
746
|
0
0
|
|
Hearty Vegetable Soup
100g
300g
|
100
(24Cal) 300
(72Cal) |
1.7
5.1
|
0.4
1.2
|
0.1
0.3
|
3
9
|
1
3
|
1
3
|
215
645
|
127
381
|
|
Lentil & Vegetable Soup
100g
300g
|
104
(25Cal) 312
(75Cal) |
0.8
2.4
|
0.6
1.8
|
0.1
0.3
|
3.5
10.5
|
1.3
3.9
|
1.3
3.9
|
202
606
|
138
414
|
|
Pea and Ham Soup
100g
300g
|
252
(60Cal) 756
(181Cal) |
4.2
12.6
|
2
6
|
0.7
2.1
|
5.3
15.9
|
1.2
3.6
|
1.9
5.7
|
127
381
|
135
405
|
|
Potato & Leek Soup
100g
300g
|
129
(31Cal) 387
(93Cal) |
0.1
0.3
|
1.3
3.9
|
0.1
0.3
|
3.3
10
|
1.2
3.6
|
1.1
3.3
|
269
807
|
131
393
|
|
Potato Bake
100g
300g
|
306
(73Cal) 918
(220Cal) |
3.7
11.1
|
0.6
1.8
|
0.3
0.9
|
12.5
37.5
|
2.7
8.1
|
0.8
2.4
|
281
843
|
265
795
|
|
Pumpkin Potato & Spinach Frittata
100g
240g
|
459
(110Cal) 1102
(264Cal) |
4.7
11.3
|
5.5
13.2
|
3.1
7.4
|
10.1
24.2
|
2.1
5
|
0.7
1.7
|
233
559
|
0
0
|
|
Rich Beef & Vegetable Soup
100g
300g
|
270
(65Cal) 810
(194Cal) |
7.5
22.5
|
1.4
4.2
|
0.2
0.6
|
5.3
15.9
|
0.9
2.7
|
0.4
1.2
|
219
657
|
85
255
|
|
Spanakopita
100g
220g
|
813
(195Cal) 1789
(429Cal) |
6.1
13.4
|
10.1
22.2
|
4.5
9.9
|
20.2
44.4
|
3.3
7.3
|
1
2.2
|
440
968
|
0
0
|
|
Special Fried Rice
100g
300g
|
350
(84Cal) 1050
(252Cal) |
3
9
|
3.5
10.5
|
0.4
1.2
|
9.7
29.1
|
0.7
2.2
|
0.7
2
|
235
705
|
59
177
|
| Economy | |||||||||
| Name & Serving |
Energy (kj) |
Protein (g) |
Fat (g) |
Saturated (g) |
Carbohydrates (g) |
Sugar (g) |
Fibre (g) |
Sodium (mg) |
Potassium (mg) |
|
Economy - Beef Diane
100g
360g
|
560
(134Cal) 2016
(483Cal) |
9
32.4
|
4.9
17.6
|
1.8
6.5
|
12.8
46.1
|
2.2
7.9
|
2
7.2
|
112
403
|
190
684
|
|
Economy - Hickory BBQ Beef
100g
360g
|
453
(109Cal) 1631
(391Cal) |
8.2
29.5
|
3.5
12.6
|
1.2
4.3
|
10.1
36.4
|
3.9
14
|
2
7.2
|
80
288
|
261
940
|
|
Economy - Lamb & Almond Curry
100g
360g
|
424
(102Cal) 1526
(366Cal) |
7.3
26.3
|
3.8
13.7
|
1.1
4
|
8.8
31.7
|
2.1
7.6
|
2
7.2
|
86
310
|
161
580
|
|
Economy - Potato & Spinach Oat Cakes
100g
350g
|
430
(103Cal) 1505
(361Cal) |
4.5
15.8
|
3.9
13.7
|
1.5
5.2
|
11.4
39.9
|
2.5
8.8
|
2.4
8.4
|
470
1645
|
243
850
|
|
Economy - Quiche Lorraine
100g
320g
|
612
(147Cal) 1958
(470Cal) |
6.1
19.5
|
6.8
21.8
|
3
9.6
|
14.5
46.4
|
2.9
9.3
|
1.7
5.4
|
283
906
|
0
0
|
|
Economy - Satay Lamb
100g
360g
|
545
(131Cal) 1962
(471Cal) |
7.7
27.7
|
6.4
23
|
1.1
4
|
10.2
36.7
|
2.7
9.7
|
2.1
7.6
|
90
324
|
178
641
|
|
Economy - Spinach & Diced Lamb Lasagne
100g
370g
|
517
(124Cal) 1913
(459Cal) |
7.5
27.8
|
4.2
15.5
|
2.2
8.1
|
12.8
47.4
|
3
11.1
|
2.1
7.8
|
120
444
|
291
1077
|
|
Economy - Chicken Cajun Casserole
100g
360g
|
373
(89Cal) 1343
(322Cal) |
7.1
25.6
|
1.7
6.1
|
0.3
1.1
|
10.4
37.4
|
1.2
4.3
|
1.6
5.8
|
104
374
|
168
605
|
|
Economy - Chicken Chasseur
100g
360g
|
355
(85Cal) 1278
(306Cal) |
7.6
27.4
|
2.2
7.9
|
0.4
1.4
|
7.5
27
|
2.3
8.3
|
2.2
7.9
|
119
428
|
290
1044
|
|
Economy - Red Curry Chicken
100g
360g
|
421
(101Cal) 1516
(363Cal) |
7.2
25.9
|
2.7
9.7
|
0.3
1.1
|
10.8
38.9
|
3.4
12.2
|
1.8
6.5
|
84
302
|
202
727
|
|
Economy - Turkey Provencale
100g
360g
|
422
(101Cal) 1519
(364Cal) |
8.4
30.2
|
1.8
6.5
|
0.4
1.4
|
11.5
41.4
|
1.7
6.1
|
2.4
8.6
|
119
428
|
211
760
|
|
Economy - Sweet Vegetable Curry
100g
370g
|
368
(88Cal) 1362
(327Cal) |
3.5
13
|
1.9
7
|
0.2
0.7
|
12.6
46.6
|
2.1
7.8
|
3.3
12.2
|
102
377
|
209
773
|
