Keep in mind eating
healthy doesnt have to be a punishment! We at myfitmate have scoured our sources
and even developed some of our own tasty, healthy and even addictive healthy
recipes.
Click the category
of your choice and ENJOY!
Asparagus,
spinach and feta omelette
| Preparation
time:
10 minutes
Cooking time: 3 minutes
Serves: 1 |
|
Ingredients:
4 asparagus spears
1 1/2 cup baby spinach
2 large eggs
30 g feta
pepper, to taste
|
|
Method:
1. Peel asparagus spears gently with a vegetable peeler to remove the tough
outer skin. Blanch in (plunge into) lightly salted boiling water until just
cooked. Remove from water and cool in cold (preferably iced) water.
2. Wash baby spinach in cold water to remove dirt and grit. Dry thoroughly,
preferably in a salad spinner.
3. With a fork, whisk the eggs in a bowl. Heat a small non-stick frying pan
and spray with a small amount of canola oil. When the pan is hot, add the eggs
and quickly move the eggs around for 15 seconds.
4. Lower heat and place the spinach leaves on one half of omelet. Put asparagus
spears on spinach and crumble some feta on top. Continue cooking on low heat
until the egg is almost cooked but still a bit soft. Season lightly with cracked
black pepper.
5. Fold the uncovered half of the omelette over the fillings and serve immediately.
Banana
yo-berry breakie smoothie
| Preparation
time:
5 minutes
Cooking time: 0 minutes
Serves: 3 |
|
Ingredients:
1 cup orange juice
3 tablespoons non-fat dry milk powder
1 banana, sliced
1 cup reduced-fat yoghurt
10 strawberries, hulled
few ice cubes
|
|
Method:
1. Slice banana and remove any brown bits.
2. Chop the tops of the strawberries and wash them.
3. Measure out orange juice and pour into blender, along with 1 cup of yoghurt.
4. Add in to bender the 3 tablespoons of dry milk powder.
5. Throw in the chopped up banana and strawberries and a few ice cubes.
6. Blend until all is combined well and you have a nice thick creamy mixture.
back
to top
Gab's
golden wholemeal English muffins
| Cooking
time:
20 minutes
Makes: 8 |
|
Ingredients:
2 teaspoons dried yeast
2 tablespoons warm water
2 teaspoons sugar
1 cup plain flour
1 cup wholemeal plain flour
2/3 cup skim milk, warmed
1 tablespoon cornmeal
1 tablespoon reduced-fat polyunsaturated margarine
|
|
Method:
1. Combine yeast, water and sugar with 1 teaspoon of plain flour in a bowl.
Cover and stand in a warm place for about 10 minutes until mixture is frothy.
2. Sift remaining flours into bowl, stir in yeast mixture, extra sugar and milk;
mix to a firm dough.
3. Knead dough on a lightly-floured board for about 7 minutes or until the dough
is smooth and elastic.
4. Return dough to bowl, cover and stand in warm place for about 45 minutes
or until dough has doubled in size.
5. Knead dough on floured surface until smooth. Divide dough into 8 portions;
roll out each to an 8cm round. Dust both sides with cornmeal and place on tray.
Cover and stand in warm place for about 20 minutes or until doubled in size.
6. Cook on a non-stick frying pan over low heat for about 10 minutes each side
or until cooked through. Serve with toppings.
Healthy
pikelets
| Serves:
4 |
|
Ingredients:
2 cups wholemeal self raising flour
1/4 cup sugar
1 egg
2 bananas, sliced
1 cup reduced-fat milk
|
|
Method:
1. Mix flour and sugar and make a well in centre.
2. Add eggs and begin to mix in edges of flour with fork.
3. Start to add the milk in small quantities, always stirring in a bit more flour
from around the edge of the “well”.
4. When all the flour is mixed in, add enough milk to form a thick batter.
5. Slice the bananas into circles, semi-circles or quarters and add to batter.
Stir through well.
6. Heat up a non-stick pan on stove top.
7. When hot, add batches of mixture to pan. Turn when bubbles appear on top. Brown
other side.
8. Remove from pan on to a cake cooler. Cover with a clean tea towel.
9. Continue cooking in batches.
10. Serve with fruit topping.
Notes: Topping suggestions: A compote (mixture) of frozen raspberries,
tinned pears and peaches, diced. Use the juice from the peach/pear to help mix
the fruit and develop a rich red colour. Spoon a portion of the fruit on to two
or three pikelets and top with low-fat yoghurt, if desired. Enjoy!
back to top
Honey
and oatbran muffins
| Cooking
time:
15 minutes
Makes: 12 |
|
Ingredients:
1 cup reduced-fat milk
50 g reduced-fat polyunsaturated margarine
1 tablespoon golden syrup
1/2 cup honey
1 teaspoon baking soda
1 egg
1 1/2 cups oatbran
1/2 cup plain white flour
1/2 cup plain wholemeal flour
1 teaspoon baking powder
1 teaspoon ground ginger
1/2 teaspoon salt
|
|
Method:
1. Place milk, margarine, golden syrup and honey in a saucepan. Heat until margarine
melts. Stir in baking soda.
2. Lightly beat egg. Add oatbran.
3. Sift flour, baking powder, ginger and salt into saucepan. Mix until just
combined.
4. Lightly spray muffin trays with cooking spray. Fill two-thirds of each muffin
hole with the mixture.
5. Bake at 190°C for 10-15 minutes, or until muffins spring back when lightly
touched.
Open
mushroom and thyme omelette
| Preparation
time:
5 minutes
Cooking time: 12 minutes
Serves: 4
Ingredients:
8 field mushrooms
8 thyme branches
1 garlic clove, minced
Olive or canola oil spray
Ground pepper and sea salt, to taste
8 small eggs
1/2 cup continental parsley, chopped
|
|
Method:
1. Set oven to 170C. Clean mushrooms and remove stalks. Place on
a baking tray with the mushroom tops facing down. On each mushroom place the leaves
of one thyme branch, a few pieces of minced garlic and spray with olive/canola
oil. Season with freshly ground pepper and sea salt. Bake for 10min until cooked
firm.
2. Whisk eggs in a large mixing bowl. Heat a large frypan with olive/canola oil
spray. Add eggs to the frypan and gently with a wooden spoon mix eggs around the
pan for 30sec.
3. Place the mushrooms evenly around the pan on top of the eggs and leave over
a low flame to cook and set.
4. The omelette is ready when the eggs are still a little bit soft on top. Season,
sprinkle with chopped parsley and serve.
back to top
Provencale
frittata
| Preparation
time:
20 minutes
Cooking time: 25 minutes
Serves: 4
Ingredients:
1 garlic clove, minced
1 small Spanish onion, diced
1 tablespoon canola oil
1 red capsicum, cut into 1cm dice
1 eggplant, cut into 1cm dice
2 zucchinis, cut into 1cm dice
1 teaspoon chopped basil
8 eggs, lightly beaten
1/2 cup parmesan cheese, grated
|
|
Method:
1. Sweat the garlic and spanish onion in canola oil in a small non-stick frypan
or 1minute without colouring. Turn the heat up and add the red capsicum. Saute
for a further 1minutes, continually tossing. Add the eggplant and zucchini and
cook for a further 2 minutes over high heat, continually tossing. Add chopped
basil and then lower the heat.
2. Mix the eggs and grated parmesan and pour over the vegetables. Cook over
a low heat until set. If the frypan handle is metal rather than plastic or Bakelite,
the frittata can be finished off in a moderate oven.
Springtime
asparagus with smoked salmon and a poached egg
| Preparation
time:
10 minutes
Cooking time: 1.5 minutes
Serves: 2 |
|
Ingredients:
12 asparagus spears, blanched (plunged into boiling water) and refreshed
in cold, preferably iced, water
80 g smoked salmon
2 free-range eggs
5 sprigs fresh thyme, stripped from stem
1/2 bunch watercress or rocket
pepper to taste
1 teaspoon extra virgin olive oil
Poaching liquid
2 litres water
1/2 tablespoon salt
100 ml vinegar
Dressing
1 teaspoon extra virgin olive oil
1 teaspoon lemon juice |
|
Method:
1. Arrange asparagus and salmon on a serving dish and sprinkle over with thyme.
2. Poach eggs (ensure they are soft in the centre). Place eggs on salmon and
asparagus and top with dressed watercress or rocket. Drizzle with dressing.
3. Season with pepper.
Thyme-roasted
field mushrooms on sourdough toast with feta and salsa verde
| Preparation
time:
25 minutes
Cooking time: 6 minutes
Serves: 4 |
|
Ingredients:
1/2 bunch flat-leaf parsley
1 tablespoon capers
3 anchovies
1 clove garlic
1/2 small Spanish onion
1 tablespoon extra virgin olive oil
12 medium field mushrooms
2 teaspoons picked thyme leaves
4 thick slices sourdough bread
60 g reduced-fat feta cheese
|
|
Method:
1. To make salsa verde, chop parsley finely with a sharp knife on a flat board.
Put in a bowl and add finely chopped capers and anchovies. Mince the garlic
and Spanish onion and add. Add the olive oil to form a paste. Store in a refrigerator.
2. Heat oven to 200C (180C fan). Spray the mushrooms with a little canola oil
and place on an oven tray. Sprinkle with thyme leaves and cook in the oven.
3. While the mushrooms are roasting, toast the sourdough. To serve, place three
mushrooms on each piece of toast. Top the mushrooms with some crumbled feta
and a smattering of salsa verde.
Zoe's
fruity wholemeal pancakes
| Serves:
2 |
|
Ingredients:
80 g wholemeal self raising flour
80 g white self raising flour
10 g sugar
125 ml low-fat milk
80 ml buttermilk
1 apple, grated
3 g cinnamon
1 apple, sliced
1 banana, chopped
1 kiwi fruit, peeled and chopped
1 cup strawberries, hulled and chopped
200 g low-fat vanilla yoghurt
|
|
Method:
1. Add flours, sugar, cinnamon, apple, milk and buttermilk into
a bowl and mix until combined.
2. Heat a non-stick fry pan over a medium heat. Pour some of the mixture into
the pan. Tilt until mixture is evenly spread.
3. Cook for a few minutes until bubbles start to surface and then flip. Once cooked,
serve pancakes with fruit and yoghurt.
back to top
Paddy's
beautiful apple and oat low-fat muffin
| preparation
time:
10 minutes
Cooking time: 20 minutes
Makes: 12 |
|
Ingredients:
2 cups apple, peeled and shredded
1 1/2 cups all-purpose flour
1 cup quick oats
2/3 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 cup low-fat milk
2 tablespoons canola oil
1 teaspoon vanilla extract
1 cup plain low-fat yoghurt
2 egg whites
|
|
Method:
1. Mix together flour, oats, brown sugar, baking powder, salt and cinnamon in
a large bowl.
2. In a separate bowl mix together milk, oil, vanilla, yoghurt and egg whites.
Stir them well until blended. Add to dry ingredients and stir with a wooden
spoon until just combined.
3. Grate apples and blot with kitchen paper to dry. Add apple mix to other ingredients
and stir quickly. Spoon batter into muffin tin sprayed lightly with canola oil.
4. Bake at 180˚C for 20 minutes.
Polenta,
capsicum and sweet potato muffins
| Preparation
time:
10 minutes
Cooking time: 20 minutes
Serves: 10
Ingredients:
1/2 cup wholemeal self-raising flour
1/2 cup self-raising flour
2/3 cup polenta
2 tablespoons fresh chives
2 tablespoons fresh parsley
1/2 cup chopped red capsicum
250 g sweet potato, peeled and grated
1 egg
250 ml low-fat milk
|
|
Method:
Combine flour, polenta, chives, parsley, capsicum and sweet potato
in a bowl. Mix the egg and milk together and add to the dry ingredients.
Combine and then spoon into a lightly greased muffin pan. Bake in oven at 200C
for 15-20 minutes.
back to top
Barbecued
mushrooms with goats cheese
| Preparation
time:
5 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
8 field mushrooms, (140g each)
1 tablespoon olive oil
2 teaspoons thyme leaves
Ground black pepper
160 g fresh goats cheese
|
|
Method:
1. Carefully remove stalks and any dirt from mushrooms. Drizzle a little olive
oil over each of the mushrooms and sprinkle with thyme leaves.
2. Cook slowly on the outer perimeter of barbecue until tender.
3. Lightly sprinkle with freshly ground black pepper. Place a teaspoon of fresh
goats cheese on each mushroom and serve.
Banana
smoothie
| Preparation
time:
5 minutes
Cooking time: 0 minutes
Serves: 2 |
|
Ingredients:
2 cups reduced-fat milk
2 bananas, chopped
1/2 cup low-fat yoghurt
1 tablespoon honey
1 tablespoon wheatgerm
1/4 teaspoon cinnamon
|
|
Method:
1. Blend ingredients until smooth.
Chicken
salad pita pocket
| Serves:
1 |
|
Ingredients:
1 wholemeal pita bread, split and cut in half
1 carrot, grated
1 small lettuce, shredded
1 tomato, sliced
1 small cucumber, sliced
1 small fresh beetroot, grated
1 small celery, sliced
1 tablespoon alfalfa sprouts
50 g skinless chicken breast, grilled or steamed and cut into thin slices
1 tablespoon tzatziki dip
|
|
Method:
1. Collect ingredients and equipment.
2. Wash and prepare vegetables.
3. Prepare chicken.
4. Cut pita bread in half and spread sides with tzatziki dip.
5. Place chicken and selected salad ingredients inside the two halves.
6. To serve, place on a plate and garnish appropriately.
California
rolls
| Serves:
4
Makes: 8 - 10 rolls |
| Ingredients:
500 g calrose rise
1 1/4 litres water
50 ml rice wine or rice vinegar
10 sheets nori seaweed sheets
100 g pickled daikon, (radish)
1 bunch spring onions
2 avocados
100 g smoked salmon
1 red capsicum
100 g pickled ginger
Wasabi paste or powder
Black sesame seeds
Sweet Japanese mayonnaise |
|
Method:
1. Wash rice thoroughly. Place in pot with water and bring to boil (covered).
Stir once, then cover with tightly fi tting lid. Turn to lowest setting.
2. After 18 minutes turn off heat, allow to stand for 20 minutes. Turn rice
out on to tray and drizzle with rice wine or rice vinegar and cool.
3. Cut all other ingredients into strips. Place rice along one side of nori
sheet, place sliced ingredients (to your liking) on top and roll up.
Steamed
tiny taters with tabouli and hummus
| Preparation
time:
5 minutes
Cooking time: 15 minutes
Serves: 6 |
|
Ingredients:
1 cup flat-leaf parsley, roughly chopped
1/2 cup bourghul wheat, wet with 1/2 cup boiling water, soaked 1hr and
drained
1 tomato, seeded and diced
1 tablespoon olive oil
1 tablespoon olive oil
1 tablespoon lemon juice
Pepper
Hummus
100 g cooked chickpea, (if canned, rinse and drain)
50 g tahini
1 garlic clove, minced
1/4 teaspoon ground cumin
2 tablespoons lemon juice
1 tablespoon olive oil
6 small new potatoes |
|
Method:
1. To make the tabouli toss the parsley, bourghul wheat and diced
tomato in a bowl. Add olive oil and lemon juice and season. Put aside.
2. Place all the ingredients for the hummus in a food processor and puree until
smooth. Adjust texture if necessary with a little warm water and season lightly.
3. Steam the new potatoes until tender. When the potatoes have cooled to warm,
cut in half and scoop out a little pulp. Spoon in some tabouli and top with a
dollop of hummus
back to top
Beef
chipolata minidog with coleslaw
| Preparation
time:
10 minutes
Cooking time: 15 minutes |
| Ingredients:
1/2 cup julienne carrot
1/2 cup julienne capsicum
1 cup shredded savoy cabbage
2 stalks spring onion, finely sliced
1/4 cup low-fat mayonnaise
Pepper
3 beef chipolata sausages, (cut in half)
6 mini hotdog buns
|
|
Method:
1. Julienne carrot and capsicum, shred cabbage and finely slice the spring onion.
Mix the cabbage, carrot, capsicum and spring onion in a bowl. Toss well with
the mayonnaise and season lightly with pepper.
2. Barbecue the sausages. Cut mini rolls lengthways but not all the way through.
Spoon a small amount of coleslaw in each bun and top with chipolata.
Chilli
pork wrappers
| Cooking
time:
10 minutes
Makes: 8 |
| Ingredients:
100 g lean pork mince
1/2 cup chopped fresh coriander
15 g canned water chestnuts, drained and finely chopped
2 tablespoons green shallots, trimmed and chopped
1 teaspoon sesame oil
1 small carrot, peeled and chopped
1/2 teaspoon Chinese five spice
black pepper, to taste
1 packet spring roll wrappers
1 1/2 teaspoons canola oil
pinch parsley
|
|
Method:
1. Preheat oven to 200C. Line a baking tray with non-stick baking paper.
2. Place pork, water chestnuts, carrots, coriander, green shallots, Chinese
five spice, sesame oil and black pepper together in a bowl and mix well.
3. Place a teaspoon of the prepared mixture in the centre of a spring roll wrapper,
brush edge of wrapper lightly with water and roll up to enclose filling. Place
on a tray. Repeat with remaining pork mixture and spring roll wrappers. Brush
each wrapper very lightly with the vegetable oil.
4. Place prepared wrappers in the preheated oven. Cook for 7–10 minutes.
Rice
paper rolls
This recipe is gluten free.
|
Good
source of:
Vitamin C
Preparation time: 20 minutes
Cooking time: 0 minutes
Serves: 30
|
|
| Ingredients:
100 g snow peas
2 medium carrots, grated
1/4 green cabbage, finely shredded
30 leaves coriander or Vietnamese mint
1 tablespoon fish sauce
100 g beanshoots
8 spring onions
1/2 red or yellow capsicum
30 sheets rice paper
juice of 1 lemon
Dipping sauce:
juice of 1 lemon
1 clove garlic, finely chopped
1 red chilli, deseeded and finely chopped
1 tablespoon fish sauce
1 cm piece fresh ginger, sliced |
|
Method:
1. Grate carrot. Finely slice snow peas, spring onions and capsicum, lengthwise,
about 8 cm long. Finely shred cabbage and place in bowl with lemon juice and fish
sauce to marinate.
2. Soak rice paper sheets, 2 to 3 at a time, in cold water for approximately 2
minutes. Lift out carefully and place on a wet tea towel to continue softening.
When they are fully soft and pliable they are ready to use.
3. Place a softened rice paper sheet on a board. Place a small amount of each
vegetable and 1 piece of herb on the edge of the paper. (Suggested amounts are
1 to 2 slices of each vegetable and about 1 teaspoon of carrot and cabbage.) Under
rather than over fill the rolls.
4. Roll up the rice paper, tucking in the edges. Place on a platter or tray. Continue
with the other sheets of rice paper until all the filling is used.
5. Serve rice paper rolls cold or at room temperature, and use sauce to dip rolls
into.
Dipping sauce:
Mix all ingredients together.
Notes: Makes 30 rice paper rolls. Vegetable mix, spices and flavourings
can be varied according to taste. For variety, use minced chicken or pork, cooked
in Asian spices in the filling.
If you are preparing food for people on a gluten-free diet, always check the ingredients
on all food labels, especially any prepared items like sauces.
Asparagus
crumbed with parmesan on bocconcini salad
|
Good
source of:
calcium, folate
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4
|
|
| Ingredients:
250 g fresh asparagus spears
1/2 cup flour
1 egg, lightly beaten
1/2 cup shredded Parmesan cheese
1/2 cup breadcrumbs
4 roma tomatoes, quartered
100 g bocconcini cheese (milk cherries), halved (see Notes)
1 cup fresh basil leaves
2 tablespoons balsamic vinegar
pepper, to taste
|
|
Method:
1. Coat asparagus in flour, dip in egg and coat in combined breadcrumbs
and Parmesan cheese, press lightly.
2. Place asparagus on a lined oven tray and bake at 200°C for 8 to 10 minutes
or until parmesan cheese is golden and crisp.
3. Combine tomatoes, bocconcini cheese and basil and drizzle with vinegar. Arrange
salad onto serving plates, top with crumbed asparagus and season to taste.
Notes: Bocconcini cheese is a fresh stretched curd cheese formed into little
domes referred to as cherries. The cherries are sold immersed in a mild brine
solution. Bocconcini has a delicate flavour and provides an interesting texture
rather similar to al dente pasta. It is used to carry other flavours such as fresh
herbs and olive oil in salads. When heated, as on top of pizzas, it melts into
appetising creamy-coloured pools.
back to top
Barbecued
squid with green mango salad
| Preparation
time:
20 minutes
Cooking time: 1 minutes
Serves: 4
Ingredients:
2 cloves garlic
2 small chillies
2 tablespoons dried shrimp
1/2 green mango, julienne
100 g young green beans, sliced finely on an angle
1 ripe tomato, halved, seeded and diced
1/2 cup Thai basil
1/2 cup Viet mint
1/2 cup coriander
2 tablespoons peanuts
1 tablespoon reduced-salt soy sauce
2 tablespoons lime juice
1 tablespoon sugar, (preferably palm sugar)
400 g young small squid, cleaned and cut into strips
20 ml canola oil
3 tablespoons fried shallots |
|
Method:
1. Place garlic, chillies and dried shrimp in a food processor and blend to
a fine mince. Put in a bowl with the mango, green beans, tomato, Thai basil,
Viet mint, coriander and peanuts. In a separate bowl, combine the soy sauce,
lime juice and palm sugar. Warm gently to dissolve. Add dressing to salad and
let sit for 5 minutes.
2. Toss the prepared squid in canola oil and quickly sear on a very hot barbecue
for about 1 minute. Add to salad and toss. Divide between 4 plates and serve
sprinkled with fried shallots.
Beef
- Thai salad
| Good
source of:
folate, iron
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4 |
|
|
Ingredients:
500 g rump steak, trimmed of all visible fat
200 g rocket or mixed lettuce leaves, washed and drained
2 Lebanese cucumbers, thinly sliced
1 punnet cherry tomatoes
2 tablespoons mint leaves, finely sliced
Thai-style dressing:
2 cloves garlic, crushed
1/4 cup coriander leaves
1 small red chilli, seeds removed and chopped, (use 2 chillies if you
like it spicy)
2 tablespoons lime or lemon juice
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
6 spring onions, sliced |
|
Method:
1. Season the meat well with the pepper and seal in a non-stick pan over a high
heat until well browned on both sides but rare inside. (Depending on the pan
used, you may need to brush the pan surface lightly with oil to prevent the
meat from sticking). Transfer the meat to a plate and allow it to rest for 4
to 5 minutes to let the meat fibres relax and help keep the juices in the meat.
2. Slice the meat thinly across the grain and place in a bowl. Add the rocket
(or mixed lettuce leaves), cucumber, cherry tomatoes and mint.
3. To make the dressing, place the garlic, coriander, chillies, lime juice,
fish sauce and spring onions in a food processor and process until well blended,
about 1 minute.
4. Toss the beef and salad vegetables with the dressing and serve at once.
Notes: Slice the meat across the grain to achieve the most tender eating
quality. This is important when cutting raw meat and when carving roasts.
Beef
stroganoff with sun-dried tomatoes and roasted capsicum
| Serves:
4 |
| Ingredients:
2 teaspoons olive oil
400 g rump steak with excess fat removed , cut into thin slices
1 rasher bacon, trimmed of fat and sliced
1 onion, chopped
1 teaspoon crushed garlic
3 tablespoons sun-dried tomatoes
375 ml reduced-fat evaporated milk
1 tablespoon cornflour
2 tablespoons reduced-salt tomato paste
1 red capsicum
250 g tagliatelle pasta
|
|
Method:
1. Halve capsicum, remove seeds and membranes, roast under grill or in a very
hot oven, skin-side up, until skin blisters and blackens. Cover capsicum pieces
in plastic or paper for 5 minutes. Peel away skin and then slice thinly.
2. Place oil in pan, heat oil and cook steak until brown. Remove the steak.
3. Add the sliced bacon, chopped onions and crushed garlic into the pan and
cook for 2 minutes.
4. Add the combined remaining ingredients into the pan and bring to the boil
while stirring.
5. Meanwhile, add pasta to boiling water and cook for 10-12 minutes or until
pasta is soft.
6. Then add the brown steak back to the sauce and simmer for 5 minutes, stirring
occasionally.
7. Serve with pasta and sprinkle with chopped parsley.
Bok
choy stir-fry
| Good
source of:
folate
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4 |
|
| Ingredients:
olive or canola oil spray
1 clove garlic, crushed
3 cups chopped vegetables, (carrot, celery, capsicum, zucchini, snow
peas)
1 bunch bok choy, washed chopped
2 tablespoons reduced salt soy sauce
1 tablespoon sweet chilli sauce
1/4 cup sesame seeds, roasted
|
|
Method:
1. Spray a non-stick wok or frypan with oil and heat.
2. Stir-fry garlic and chopped vegetables for 3 to 5 minutes until cooked but
still crisp.
3. Add boy choy and cook until just wilted.
4. Stir in soy sauce and chilli sauce and serve sprinkled with roasted sesame
seeds.
Notes: Add cooked beef strips, chicken or fish for variety. Serve with
rice or noodles.
Carrot
and zucchini fritters
| Preparation
time:
15 minutes
Cooking time: 10 minutes
Serves: 4 |
|
| Ingredients:
1 medium carrot
1 medium zucchini
4 spring onions
1/3 cup reduced fat ricotta cheese
1 egg
1/2 cup wholemeal flour
1/4 teaspoon cayenne pepper
olive or canola oil spray
salt reduced barbecue sauce
|
|
Method:
1. Wash vegetables.
2. Grate carrot and zucchini and chop spring onions.
3. Mix vegetables, ricotta cheese, egg, flour and pepper.
4. Lightly spray non-stick frypan with oil spray. Heat to 150°C.
5. Place large spoonfuls in frypan, flatten and cook for 7 minutes or until golden.
6. Turn to other side and cook a further 7 minutes or until golden. Serve with
barbecue sauce.
back to top
Chicken
- Asian with cabbage
| Good
source of:
folate, iron
Preparation time: 15 minutes
Cooking time: 35 minutes
Serves: 4
|
|
| Ingredients:
500 g lean chicken pieces, skin removed
500 g cabbage, shredded
200 g carrots, cut into thin strips
3 shallots or spring onions, chopped
1 medium Granny Smith apple, grated, (sprinkle the grated apple with
a little lemon juice to stop it from browning)
3/4 cup apple juice
2 tablespoons lemon juice
1 teaspoon ginger, grated
1 teaspoon tumeric
1 clove garlic, crushed
2 teaspoons sweet chilli sauce
1 teaspoon ground coriander
|
|
Method:
1. Place the chicken pieces in a non-stick baking dish, cover with a lid or
foil, and bake at 200°C for 15 minutes.
2. Mix all the other ingredients together and then toss them with the chicken
pieces.
3. Return the mixture to the casserole dish, cover, and bake at 180-190ºC
for 20 minutes, or until chicken is well cooked.
Notes: Serve with cooked rice or noodles.
Chicken
and lemongrass on parade
| Preparation
time:
70 minutes
Cooking time: 15 minutes
Serves: 4 |
|
| Ingredients:
1 teaspoon finely chopped red chilli
2 cloves garlic, crushed
2 teaspoons chopped fresh ginger
2 teaspoons turmeric
1 teaspoon cumin
juice of 1 lemon or lime
4 chicken fillets, cut into 3cm pieces
4 stalks lemongrass, cut into lengths for skewers, (see Notes)
1 tablespoon peanut oil
|
|
Method:
1. Combine the chilli, garlic and ginger with the turmeric, cumin, lime juice
and oil in a bowl. Add the chicken pieces and mix well. Cover and set aside
in the refrigerator for at least 1 hour to allow the flavours to develop.
2. Using the point of a small sharp knife, make a small slit in each chicken
piece and thread the chicken onto the lemongrass skewers, leaving a little space
in between to show off the lovely green hue of the lemongrass.
3. Heat a barbecue or non-stick frypan, brush with the extra oil and cook the
chicken skewers over a medium heat until the chicken is creamy white and moist
inside, about 5 to 7 minutes.
Notes: To make lemongrass skewers: strip off the outside leaves and cut
the stalks into lengths of about 15 cm, or, for small neat skewers, cut the
stalks in half, retaining the base to use in other dishes (wrap the unused base
in plastic film and store in the refrigerator). You can replace the lemongrass
with bamboo skewers, but be sure to presoak them in water for 30 minutes to
prevent them from burning.
Serve with rice and a crisp garden salad with tomatoes and avocados.
Chicken
and vegetable stir-fry
| Preparation
time:
15 minutes
Cooking time: 20 minutes
Serves: 5
|
|
| Ingredients:
250 g dried thin egg noodles
500 g skinless chicken breast fillets, cut into thin strips
2 teaspoons finely chopped ginger
1 clove garlic, crushed
1 small onion, chopped
1 red capsicum, thinly sliced
1 green capsicum, thinly sliced
250 g snow peas, halved
1/4 cup plum sauce
2 tablespoons sweet chilli sauce
1/3 cup chicken stock
1 tablespoon olive oil
canola or olive oil spray |
|
Method:
1. Cook the noodles in a large pan of boiling water for 5 minutes or until tender.
Drain well then toss with oil to prevent them sticking. Set aside.
2. Spray a non-stick wok or frypan with oil and heat. Cook the chicken in 2
or 3 batches over high heat for 2 to 3 minutes or until browned. Set the cooked
chicken aside.
3. Reheat the wok, add the ginger, garlic and the onion and stir-fry for 2 minutes
or until soft. Add the capsicum and snow peas and stir-fry for about 3 minutes
or until tender but still crisp.
4. Add the sauces and stock and bring to the boil. Add the noodles and toss
to warm through.
5. Return the chicken to the pan and reheat.
Notes: This recipe works well using tofu or nutmeat as a vegetarian alternative
to chicken.
Chunky
beef casserole
| Serves:
4 |
| Ingredients:
400 g lean beef, diced
1 tablespoon olive oil
1 onion, diced
1 clove garlic, crushed
1 stick celery, sliced
1/2 turnip, diced
1 carrot, peeled and cut into 2cm cubes
2 potatoes, peeled and cut into 2cm cubes
1 tablespoon tomato paste
1 cup water
1 stock cube
1 bay leaf
1/2 teaspoon mixed herbs
pepper, to taste |
|
Method:
1. Collect ingredients and equipment. In a medium pot, place oil and meat and
sauté until meat is browned.
2. Add onion and garlic and cook for 2 minutes.
3. Add prepared vegetables and cook for 2 minutes.
4. Add all other ingredients, mix well and bring mixture to boiling point.
5. Place in a glass casserole, cover with plastic wrap and cook 10 minutes on
high in microwave.
6. Remove cover, stir casserole.
7. Re-cover, cook for another 5 minutes on high.
8. Allow to stand for 5 minutes before serving. Garnish with chopped parsley,
serve with additional steamed vegetables.
back to top
Curry
- Thai-style fish and squash
| Preparation
time:
5 minutes
Cooking time: 10 minutes |
|
| Ingredients:
red onion, sliced into thin wedges
1/2 red capsicum, thinly sliced
1 clove garlic, crushed
2 teaspoons red curry paste
1 tablespoon brown sugar
1 tablespoon fish sauce
500 g firm fish fillets, cut into pieces
100 mls coconut milk, can
500 g golden squash, trimmed and quartered
100 mls water
1 cup basil leaves, shredded
1 cup coriander leaves
1 lime, juiced
2 teaspoons lime, grated rind |
|
Method:
1. Heat oil in wok or large frying pan. 2. Add onion, capsicum and garlic and
cook for 1-2 minutes 3. Add red curry paste and sugar and cook for 1 minute,
until fragrant. 4. Add fish sauce and cook through for 1 minute. 5. Add fish,
squash, coconut milk and ½ cup water and cook for about 5 minutes, stirring
occasionally. 6. Remove from heat, add the herbs lime juice and rind and stir
through gently.
Notes: Accompany with cooked rice. For a lower energy version, substitute
evaporated skim milk and coconut essence for the coconut milk.
Giant
couscous with roast chicken, peas and broccolini
|
Preparation
time:
10 minutes
Cooking time: 10 minutes
Serves: 2
Ingredients:
100 g mograbieh (giant couscous), or normal couscous
2 roast chicken legs, skin removed
1 cup peas, cooked
4 broccolini branches, cooked and cut into 5cm lengths
1/4 cup Italian parsley, roughly chopped
1 tablespoon olive oil
4 tablespoons balsamic vinegar
|
|
Method:
1. Cook the mograbieh according to the packet directions. Cool completely and
place in a mixing bowl.
2. Discard the skin off the chicken and shred the meat off the bone. Add the
shredded chicken meat to the bowl and add the peas, broccolini and parsley.
Toss together well. Add the oil and vinegar and toss again.
Grilled
tuna romesco
| Preparation
time:
25 minutes
Cooking time: 3 minutes
Serves: 4
Ingredients:
2 red capsicums, roasted and peeled
Canola oil spray
2 tablespoons slivered almonds
1 thin slice french bread
1 large garlic clove
2 tablespoons Spanish olive oil
1 tablespoon red wine vinegar
1/4 teaspoon cayenne pepper
4 x 150g tuna steaks
|
|
Method:
1. To make the romesco sauce remove seeds from capsicums, spray with canola
oil and place on a baking tray. Cook in a moderate oven (180C) for about 20minutes.
Allow to cool and then peel off skin.
2. While the capsicums are roasting, toast almonds in a heavy pan over medium
heat until golden (about 3 minutes), Transfer almonds to food processor.
3. Place bread in the same skillet and cook until lightly toasted, about 1 minute
each side.
4. Tear bread into pieces and add to processor. With the motor running, drop
garlic through feed tube and process until almonds and garlic are finely processed.
Add red capsicum, oil, vinegar and cayenne pepper and process until mixture
in the consistency of thick mayonnaise. Put aside.
5. On a hot barbecue plate cook the tuna steaks for 1 1/2 minutes each side
keeping flesh undercooked in the centre. Serve with a dob of romesco sauce.
Tip: capsicum skins are easier to remove if you can place in heat-proof
container once cooked for about 5-10minutes.
Healthy
pizza
|
Serves:
4 |
| Ingredients:
1 cup wholemeal plain flour
1 teaspoon dried yeast
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 cup warm water
1 cup low-fat cheese, shredded
1/2 cup reduced-salt tomato paste
1 medium capsicum, sliced
1 onion, diced
1 cup mushrooms, sliced
|
|
Method:
1. Heat oven to 220˚C.
2. Mix dry ingredients in a large bowl, add water and mix to a soft dough. If
too sticky, add 1-2 tablespoons extra flour.
3. Cover and rest in a warm place for 15 minutes.
4. Turn dough onto floured board and knead until smooth.
5. Roll out dough to the desired size (22cm pizza or mini pizzas).
6. Lightly brush or spray pizza pan with oil.
7. Put dough on lightly greased tray and cover pizza with plastic wrap. Stand
in warm place for 10 minutes to rise.
8. Top with tomato sauce and toppings. Cover with low-fat, grated cheese.
9. Bake at 220˚C for 20 minutes and serve hot.
Lamb
fillet salad in pocket bread with eggplant dip
| Preparation
time:
10 minutes
Cooking time: 5 minutes
Serves: 4
Ingredients:
1 red oak or butter lettuce
1 Lebanese cucumber
12 cherry tomatoes
12 pitted black olives
4 lamb fillets, (100g each), trimmed of fat
4 small pocket bread
4 tablespoons eggplant dip
|
|
Method:
1. Remove lettuce leaves from the head, wash well and dry in a
salad spinner. Cut cucumber in half lengthways and slice crossways, 3mm thick.
Cut cherry tomatoes in half. Cut olives in half.
2. Cook lamb fillets in a pan or on barbecue to medium, around 3-4 minutes.
3. Cut open the pocket bread and spread 1 tablespoon of eggplant dip on the inside
of one side of each.
4. Mix the lettuce in a bowl with the cucumber, tomato and olives. Cut the lamb
fillets into four chunks and mix with the salad. Fill the pockets and serve.
back to top
Lamb
koftas with tzatziki
| Preparation
time:
20 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
500 g premium/trim minced lamb
small onion, minced
1 garlic clove, minced
1 tablespoon continental parsley, chopped
1 tablespoon coriander, chopped
1/4 teaspoon cayenne pepper
1/4 teaspoon allspice, ground
1/4 teaspoon ginger, ground
1/4 teaspoon cardamom, ground
1/2 teaspoon cummin, ground
1/2 teaspoon paprika, ground
Tzatziki
1 Lebanese cucumber
salt and black pepper
200 g low-fat natural yoghurt
2 garlic cloves, minced
1 tablespoon dried mint , or
3 tablepoons freshly-chopped mint
2 teaspoons lemon juice
|
|
Method:
1.To make tzatziki, cut cucumbers in half and scoop out the seeds. Coarsely
grate cucumber into a bowl and sprinkle over some salt. Place in a strainer
for 10 minutes and drain off excess liquids. Rinse the cucumber in cold water,
drain and pat dry. Add the yoghurt, garlic, mint and lemon juice to the cucumber
and mix well. Season and refrigerate.
2. Mix the lamb, herbs and spices in a bowl and season with pepper. Form into
patties and barbecue. Serve with the tzatziki.
Open
souvlaki
| Preparation
time:
10 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
400 g trim lamb, diced
2 cloves garlic, sliced
4 tablespoons tzatziki
4 slices of pita bread (preferably wholemeal)
2 cups shredded lettuce or baby spinach
1 cup diced cucumber
1 cup diced tomato
1 red onion, finely sliced
40 g reduced-salt feta cheese
|
|
Method:
Cook lamb in non-stick frying pan with sliced garlic to taste. Meanwhile, spread
1 tablespoon of tzatziki on each pita bread and top with lettuce, cucumber,
tomato and onion. Place cooked lamb on top and crumble feta over.
Pasta
- rigatoni with salmon and ricotta
| Good
source of:
folate
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 5 |
|
| Ingredients:
500 g rigatoni
300 g Atlantic salmon fillets
1 small onion, finely chopped
3 stalks celery, finely sliced
200 g reduced fat ricotta cheese
2 courgette zucchini, sliced
2 teaspoons fresh dill
canola or olive oil spray
freshly ground black pepper, to taste
lemon juice, to taste
|
|
Method:
1. Start cooking the pasta in a large saucepan of boiling water.
Meanwhile, place the salmon fillets in a frypan and cover with cold water.
2. Place over low heat and cover (if you do not have a lid, use a flat baking
tray). The water should be just moving to the surface, not boiling or simmering.
Cook for about 7 minutes or just until the flesh changes colour. Test by inserting
the point of a sharp knife into the thickest part and gently flake the fish.
3. Lift the fish from the pan with a slotted spoon or spatula and drain on paper
towels.
4. Spray a non-stick frypan with oil and heat. Add the onion, celery and zucchini
and cook over medium heat, stirring occasionally, for about 3 minutes or until
soft.
5. When the pasta is al denté (cooked but still firm), drain and return
to the pan.
6. Gently break the salmon apart with a fork and add to the pasta along with the
vegetables.
7. Crumble the ricotta cheese over the pasta and add the dill.
8. Season with pepper and a squeeze of lemon juice. Toss to combine thoroughly.
back to top
Risotto
- springtime
| Good
source of:
folate, iron
Preparation time: 7 minutes
Cooking time: 40 minutes
Serves: 4 |
|
|
Ingredients:
1 litre chicken stock
1 cup dry white wine
20 g margarine
1 tablespoon extra virgin oil
2 stalks of leeks, washed and sliced thinly
2 green or spring onions, sliced thinly
2 cloves garlic, crushed
250 g Arborio rice
250 g fresh asparagus or green beans, trimmed and thickly sliced
200 g snow peas, halved or sugar snap peas (or a mixture of both)
1/4 cup evaporated light milk
1/4 cup parmesan cheese, finely grated
2 tablespoons chives finely chopped
1 tablespoon, dry roasted and roughly chopped pine nuts
|
|
Method:
1. Combine stock and wine in medium to large saucepan and bring to the boil,
reduce the heat and simmer.
2. Heat margarine and oil in a large saucepan, add the leek and green onion
and garlic, and cook, stirring occasionally until onion softens.
3. Add the rice and stir so it is well coated in the oil mixture.
4. Stir in 1 cup of the hot stock mixture; keep stirring, over low heat until
liquid is absorbed
5. Repeat this process, using 1 cup batches of stock mixture. Wait until each
cupful is absorbed before adding next one.
6. When the rice is tender (about 20 -30 minutes). Gently stir in asparagus,
snow peas or sugar snap peas, chives, evaporated milk, pine nuts and cheese
7. Leave to stand covered for 5 minutes
Notes: To serve: A tossed salad would be perfect to serve with this dish.
Note: You can add other favourite vegetables and herbs to this recipe, for example
mushrooms, broccoli, leek, basil, and olives.
Salad
- barbecued octopus
|
Good
source of:
iron
Preparation time: 15 minutes
Cooking time: 0 minutes
Serves: 4 |
|
| Ingredients:
800 g baby octopus
2 tablespoons canola or olive oil
1/4 cup water
2 cloves garlic, crushed
1 tablespoon Thai sweet chilli sauce
1 medium red capsicum, finely chopped
2 tablespoons chopped fresh coriander
2 tablespoons lime juice
|
|
Method:
1. Clean octopus with a small sharp knife. Cut off head, or slit open, and remove
gut.
2. Pick up body, push beak up with index finger; remove and discard. Clean octopus
well under running water; pat dry with paper towel.
3. Combine with oil, water and garlic. Cover with plastic wrap and marinate
for 1 to 2 hours.
4. Heat barbecue or grill. When hot, cook octopus for 3 to 5 minutes or until
tender. Drain well on paper