Our favourite meal is Chinese fried rice,
380g brown rice
4 eggs lightly beaten
125g fat free bacon chopped
1/2 teaspoon sesame oil
4 green spring onions sliced
500g cooked prawns
1 cup frozen peas
1 cup beansprouts
2 tablespoons light salt reduced soy sauce.

Step 1- cook the rice till tender then rinse and put to on side to cool down.

Step 2- Using a wok spray with oil pour in half the egg, swirl to coat the wok, and cook for about 1 minute until it just sets. Remove the egg from the wok and do the same again with remaining egg let it cool then slice.

Step 3- Put wok back on stove spray with oil add the bacon and cook for about 4 minutes or until golden. Add the oil,onions,prawns and peas, cook for about 1 minute.
Add the rice, cook for about 3 minutes.
Then add the sliced egg, sprouts and soy sauce cook stir till all is combined then serve.

Zucchini, Banana and Walnut Muffins

2 cups Wholemeal Plain Flour
2 teaspoon Baking Powder
1 tsp Bicarbonate of Soda
1 1/2 teaspoon Mixed Spice
3/4 cup Brown Sugar (loosely packed)
2 medium Zucchini, ends removed, grated
1/2 cup Walnuts, chopped
2 Ripe Bananas
1 cup Oil (e.g. rice bran, grape seed or sunflower)

Preheat oven to 190◦C (170◦C fan forced). Line a regular muffin pan with paper cases.
Sift the flour, baking powder, bicarbonate of soda and mixed spice together in a medium bowl. Add a small pinch of salt. Add the sugar, zucchini and walnuts. Add the bananas and mash.
Stir in the oil until mixture comes together. Spoon mixture into cases and bake for 20 minutes.

There is a 4 ingredient cookbook for lactose and gluten free recipes