Updated: Mar 22, 2021
MUSHROOM AND RICOTTA OMELETTE
1 Whole egg
1/2 Cup Egg Whites
1 Cup Spinach
50g Light Ricotta Cheese
Salt & Pepper
Optional: Chilli Flakes to top.
Heat non-stick pan over medium heat.
Combine egg, egg whites, salt and pepper, then pour into pan.
Slice mushrooms and add then as well as spinach.
After a few minutes add lid to pan to cook.
Once the omelette is cooked transfer to plate and top with ricotta.
HEALTHY BEEF STROGANOFF
2 teaspoons olive oil
500g beef fillet, fat trimmed, thinly sliced
1 white onion, thinly sliced
200g Swiss brown mushrooms, halved or sliced
200g button mushrooms, halved or sliced
2 garlic cloves, crushed
1 teaspoon paprika
1 tablespoon Worcestershire sauce
200ml salt-reduced beef stock
60ml (1/4 cup) reduced-fat sour cream
100g baby spinach
250g of zucchini noodles
Steamed green beans, to serve
Baby parsley leaves, to serve
Step 1 - Heat half the olive oil in a large non-stick frying pan over high heat. Cook the beef, in 2 batches, for 2 mins or until brown.
Step 2 Heat the remaining oil in same pan over medium heat. Cook the onion, stirring, for 5 minutes or until softened. Add the mushrooms and increase heat to high. Cook, stirring, for 3-4 minutes or until browned. Add the garlic and paprika and cook, stirring, for 1 minute or until aromatic. Add the Worcestershire sauce and stock and bring to the boil.
Reduce heat to low, return the beef to the pan and gently simmer for 1-2 minutes or until heated through. Stir through the cream and spinach and cook until spinach has just wilted.
Step 4 Microwave the zucchini noodles following packet directions. Serve the beef with the zucchini noodles and steamed green beans, and sprinkled with the parsley.
HEALTHY SALMON, POTATO AND BROCC0LI TRAY BAKE
1/2 tsp ground turmeric
2 tsp mustard seeds
1/2 tsp ground chilli (OPTIONAL)
1 tsp ground coriander
500g baby potatoes, halved
230g (1 1/2 cups) frozen green peas
1 bunch broccolini, halved
175g mini capsicums
250g cherry truss tomatoes
4 x 120g skinless salmon fillets
80g (1/3 cup) natural yoghurt
1 tbs fresh lime juice
2 tbs chopped fresh coriander leaves
Preheat oven to 200C/180C fan forced. Line a large baking dish or tray with baking paper. Place the turmeric, mustard seeds, chilli and ground coriander in a bowl and stir to combine. Place the potato in the prepared dish and lightly spray with oil. Sprinkle with the turmeric mixture and toss to combine. Bake for 30 minutes.
Add the peas, broccolini, capsicums and tomatoes. Stir to combine. Top with the salmon. Bake for 10-12 minutes or until the salmon is cooked to your liking.
Step 3 Meanwhile, combine the yoghurt, lime juice and chopped coriander. Season.
Step 4 Top the tray bake with coriander yoghurt, extra coriander sprigs and lime wedges to serve.
BARLEY, CHICKPEA AND EGGPLANT CASSEROLE
11/2 tbs extra virgin olive oil
1 small (about 350g) eggplant, cut into 2cm pieces
1 large red onion, finely chopped
2 large celery sticks, coarsely chopped
3 garlic cloves, thinly sliced
1 lemon, rind finely grated, juiced
150g (3/4 cup) pearl barley, rinsed, drained
250ml (1 cup) reduced-salt vegetable stock
400g can chickpeas, rinsed, drained
2 zucchini, coarsely chopped
250g cherry tomatoes, halved
1/2 cup firmly packed fresh continental parsley leaves
20g (1 ⁄4 cup) finely grated parmesan
Heat 2 tsp of oil in a large non-stick saucepan over high heat. Add the eggplant. Cook, stirring, for 2-3 minutes or until golden. Transfer to a plate and set aside
Reduce heat to medium. Add 1 tsp of remaining oil, onion and celery. Cook, stirring, for 5 minutes or until vegetables soften. Add garlic and lemon rind. Stir for 1 minute or until aromatic. Add barley, stock and 500ml (2 cups) water. Bring to the boil. Reduce heat. Cover and simmer, stirring occasionally, for 25 minutes or until liquid is almost evaporated and barley is al dente. Add the chickpeas, zucchini, tomato and eggplant. Simmer for 5 minutes or until zucchini is tender. Season.
Step 3 Meanwhile, place parsley, parmesan, 1 tbs lemon juice, remaining oil and 2 tsp water in a small food processor. Process until smooth. Season.
Step 4 Top casserole with pesto and extra parsley.
HEALTHY CHILLE CON CARNE
1 tablespoon olive oil
1 brown onion, finely chopped
2 celery sticks, finely chopped
500g extra lean beef mince
3 teaspoons Mexican spice mix
2 teaspoons ground cumin
115g (1/2 cup) red lentils
400g can diced tomatoes
120g chargrilled capsicum strips, drained
400g can black beans or kidney beans, rinsed, drained
1/2 cup chopped fresh coriander
2 long fresh green chillies, sliced (OPTIONAL)
Natural yoghurt, to serve (optional)
Step 1 Heat the oil in a large heavy based pan over medium-high heat. Add onion and celery, and cook, stirring, for 1-2 minutes. Add mince and cook, breaking up any large pieces with a wooden spoon, for 4 minutes Add the spice mix and cumin. Season well.
Step 2 Stir in lentils and tomato. Add 375ml (1½ cups) water. Bring mixture to the boil. Reduce heat and simmer, uncovered, for 20 minutes or until the lentils are cooked and mixture has thickened.
Step 3 Stir through the capsicum and beans, and cook for 1-2 minutes. Stir through half the coriander and half the chilli. Divide chilli con carne among serving bowls. Scatter with the remaining coriander and chilli. Serve with yoghurt, if using.
PUMPKIN FELAFEL WITH CHOPPED TOMATO SALAD
200g peeled pumpkin, steamed, mashed
2 x 400g cans no-added-salt chickpeas, rinsed, drained
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1 garlic clove, crushed
2 tablespoon plain flour
1/2 cup fresh continental parsley leaves, chopped
1/2 cup fresh mint leaves, chopped
1 tablespoon plain flour, extra, to dust
250g cherry tomatoes, chopped
2 Lebanese cucumbers, chopped
2 teaspoons lemon juice
1 teaspoon olive oil
2 wholemeal pita bread, halved, grilled, to serve
1 lemon, cut into wedges, to serve
Step 1 Place the pumpkin, chickpeas, cumin, coriander, garlic, flour and half the parsley and mint in a food processor and process until finely chopped. Season. Shape the mixture into 24 oval patties. Place the extra flour on a plate. Dust the felafel lightly in the flour, shaking off any excess.
Step 2 Place the tomato, cucumber and the remaining herbs in a bowl. Add the lemon juice and olive oil and stir to combine.
Step 3 Spray a large non-stick frying pan with oil and heat over a medium-high heat. Cook the felafel for 2-3 minutes each side or until golden brown. Serve the felafel with the salad, grilled bread and lemon wedges.
CHICKEN BREAST AND ZHUCCINI LINGUINE
450g chicken breast fillets, halved horizontally
1 tablespoon olive oil
2 garlic cloves, crushed
500g zucchini noodles
125ml (1/2 cup) light cream
80ml (1/3 cup) Massel chicken style liquid stock
1 tablespoon fresh dill leaves
2 tablespoons chopped fresh chives
30g baby spinach, to serve
30g parmesan, finely grated
Spray a large non-stick frying pan with oil and heat over medium-high heat. Season the chicken well and cook for 2-3 minutes each side or until golden and cooked through. Remove from the pan and keep warm.
Heat oil in the pan. Add the garlic and cook, stirring, for 30 seconds. Add the zucchini noodles and cook, stirring, for 1-2 minutes. Add the light cream and chicken stock. Simmer for 1-2 minutes or until the zucchini noodles are just tender but not soft.
Slice the chicken and toss through the sauce along with the dill and chives. Divide among serving bowls. Sprinkle with the spinach and parmesan, to serve.