Healthy Recipes

Serves 4, 441 calories per serve

INGREDIENTS:

• 640g turkey breast cut into strips or tenderloin strips
• 1 tablespoon extra virgin olive oil
• 2-3 teaspoons Mexican spice mix

SALSA:

• 1 mango, diced
• ½ red onion, finely chopped
• 1 red capsicum, deseeded and diced
• 1 avocado, peeled and diced
• 1 tablespoon extra virgin olive oil
• 2 tablespoons lime juice
• 1 tablespoon white wine vinegar

METHOD:

1. Combine the turkey strips with the olive oil and Mexican spice mix. If you have time let this marinade for 1 hour or more.
2. Thread the strips onto skewers.
3. Heat a barbeque or char grill pan and cook the skewers for 2 minutes on each side or until cooked through.
4. Meanwhile, for the salsa combine the mango, onion, capsicum and avocado in a bowl.
5. Mix together the oil, lime juice and vinegar.
6. Season and pour over the salsa.
7. Serve with the turkey skewers.

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Serves 4, 331 calories per serve

INGREDIENTS:

• 2 large red onions, thickly sliced
• 2 ripe tomatoes, halved
• ½ cup flat leaf parsley, roughly chopped
• 10 fresh basil leaves
• 1 tablespoon balsamic vinegar
• 2 tablespoons extra virgin olive oil
• Salt and freshly cracked black pepper
• 4 x 160g lean beef steak

METHOD:

1. On a heated, oiled barbecue plate grill the onion and tomato cut side down until blackened on both sides. Remove from heat, roughly chop and place in a bowl.
2. To the bowl add parsley, basil, balsamic vinegar and oil and season with salt and freshly cracked pepper. Toss until combined.
3. Cook steaks on hot barbecue plate until done as desired. Remove from heat and let rest for 2 minutes.
4. Serve steak topped with onion salsa, extra parsley and fresh green salad or a serve of “Notatoes”.

TIP: For extra flavour try adding fresh chilli or ground cumin to the salsa before serving.

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Serves 4, 273 calories per serve

INGREDIENTS:

• Olive oil spray
• 2 medium eggplants cut into thick slices lengthways
• 1 large red capsicum, seeds removed and quartered
• 1 cup mushrooms, thinly sliced
• 4 x 160g lean beef steak
• 1 large onion, thinly sliced
• 100g baby rocket leaves
• 1 teaspoon olive oil
• 1 tablespoon balsamic vinegar
• Hot English mustard

METHOD:

1. Heat barbecue. Lightly spray eggplant and capsicum with olive oil and cook on the grill until tender. At the same time, on the hotplate side cook mushrooms and onions until soft.
2. Lightly spray steaks with oil and cook on grill until done as desired, turning once during cooking.
3. Prepare rocket salad by adding rocket, oil and vinegar in a bowl. Toss to combine and set aside.
4. To serve place a slice of eggplant on the plate. Top with capsicum and steak. Spread a small amount of mustard on the steak and top with grilled onion and mushroom. Place another slice of eggplant on top of the stack and serve with the rocket salad on the side.

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Serves 4, 362 calories per serve

INGREDIENTS:

• 2 tablespoons olive oil
• 640g lean beef mince
• 1 onion, chopped
• 2 garlic cloves, crushed
• ½ red capsicum, diced
• ½ carrot, grated
• 1 cup tomato passata*
• 400g tin chopped tomatoes
• 1 tablespoon salt reduced soy sauce
• ½ green cabbage, finely shredded
• Salt and pepper to taste
• Shredded basil leaves (to serve)

METHOD:

1. Heat the oil in a large saucepan over high heat. Add the meat and stir until well coloured.
2. Add the onion, garlic, capsicum and grated carrot. Cook, stirring, until the vegetables are softened.
3. Add the passata, tomatoes and soy sauce and simmer for 30 minutes or until thickened. Season to taste.
4. Meanwhile bring a large saucepan of water to the boil. Add the cabbage and cook until just softened, about 1 minute. Strain.
5. Place cabbage in pasta bowls, top with bolognese sauce and shredded basil.

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Serves 4

INGREDIENTS:

• 300g heart smart beef mince
• 1/2 cup grated low fat cheese
• 1 teaspoon dried mixed herbs
• 3 cloves garlic
• 1 small zucchini, grated
• 1 small carrot, grated
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 x 400g Tin chopped tomatoes
• 150g sliced button mushrooms
• 250g wholemeal spaghetti
• 125g baby spinach leaves
• 2 tablespoons basil leaves

METHOD:

1. Preheat oven to 190C. Combine the mince, cheese, dried herbs, 1 clove crushed garlic, zucchini and carrot in a large bowl and mix together with hands. Form into 12-20 balls and place on a tray.
2. Meanwhile, heat half the oil in a large saucepan over medium low heat. Add the onion and cook for 3-4 minutes until softened zthen add the remaining crushed garlic and cook for another couple of minutes. Stir in the tomatoes and mushrooms and simmer for 10 minutes. Remove from heat cover and set aside.
3. Brown the meatballs in a non stick frying pan with remaining oil for 3-4 minutes. Transfer to an oven tray lined with non stick baking paper and bake for 10 minutes until cooked through.
4. Meanwhile, cook the pasta in a large saucepan of boiling water until al dente. Drain and keep warm.
5. To serve, reheat the tomato sauce and add the baby spinach. Cook until spinach has wilted then fold through the meatballs and pasta. Cook for another couple of minutes then serve topped with basil leaves.

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Serves 4, 401 calories per serve

INGREDIENTS:

• 1 tablespoon olive oil
• 640g lean beef mince
• 1 teaspoon crushed garlic
• 1 large onion, diced
• ½ teaspoon cumin
• 400g can diced tomatoes
• 1 teaspoon dried mixed herbs
• 1 cup prepared gravy
• 100g green beans, trimmed and chopped
• 2 sticks of celery, sliced thinly
• 1 carrot, peeled and diced
• Notatoes (see recipe of the same name)

Note: use gluten-free gravy if you are gluten intolerant.

METHOD:

1. Heat oil in a pan and add mince, garlic, onion and cumin and cook until mince is browned.
2. Add the tomatoes, mixed herbs and gravy and combine well. Add the chopped vegetables, reduce the heat and simmer for 10 minutes until sauce thickens and the vegetables are soft.
3. Preheat the grill to medium-high. Transfer the mince mixture to an ovenproof dish and top with the Notatoes. Place dish under the grill until the top is lightly browned
4. Serve with a side salad or steamed vegetables.

Tips: To keep sodium down choose salt reduced gravy

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Serves 1, 460 calories per serve

INGREDIENTS:

• 80g lean beef mince meat
• 1 cup kidney beans (canned, rinsed and drained)
• ½ cup cooked basmati rice
• ½ cup capsicum
• ½ cup mushrooms
• ¼ cup diced onion
• ½ cup baby spinach
• ¾ tin tomatoes
• 1 garlic clove, crushed
• 1 teaspoon reduced salt taco seasoning
• 2 teaspoons of avocado
• 1 teaspoon extra light cream cheese
• 1 chilli (optional)
• Tabasco sauce (optional)

METHOD:

1. Cook rice as per instructions on packet.
2. Meanwhile, spray a non-stick pan with oil and heat over medium heat. Add onions, garlic and capsicum and cook for 3 minutes, or until soft. Add mince and cook for 5 minutes, or until brown.
3. Add chilli, taco seasoning, kidney beans and a tablespoon of water. Stir through well to combine ingredients and cook for 1-2 minutes. Add canned tomatoes and simmer for 5 minutes. Stir through mushrooms and spinach and cook for a further 5 minutes.
4. Serve with rice, avocado, extra light cream cheese and tabasco sauce (if preferred).

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Serves 1, 423 calories per serve

INGREDIENTS:

• 160g lean lamb (e.g. trimmed lamb shoulder or backstrap), diced
• 1/2 cup couscous
• 1/2 onion, chopped into thin wedges
• 1/2 cup pumpkin, cubed
• 1/2 cup green beans, sliced
• 1/2 eggplant, diced
• 1/2 tin crushed tomatoes
• 1 tablespoon tomato paste
• 1/2 teaspoon minced garlic OR 1 clove garlic, finely chopped
• 2 fresh dates, quartered
• 2 teaspoons fresh or diced coriander
• 1/2 teaspoon tumeric
• 1/2 teaspoon paprika
• Spray oil

METHOD:

1. Heat a non-stick frying pan and spray with oil. Add onion, garlic and lamb

and cook for 5 minutes until onion is soft and lamb is beginning to brown.

Add paprika, turmeric and stir through.

2. Add tomatoes, tomato paste and ¾ cup water, bring to the boil and then

simmer for 40 minutes. Add pumpkin and cook for 10 minutes or until pumpkin

has started to go soft. Add beans, dates, coriander and eggplant and cook

for another 10 minutes or until vegetables and lamb are soft

and tender.

3. Meanwhile, cook couscous according to packet instructions.

4. Serve tagine with couscous.

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Serves 1, 418 calories per serve

INGREDIENTS:

• 1 medium wholegrain pita bread
• 100g lean lamb, diced
• 1/2 cup cucumber, diced
• 1/2 tomato, diced
• 1/2 shredded lettuce
• 1/4 cup red onion, sliced
• 3-4 black olives, halved
• 15g reduced fat feta cheese
• 1 tablespoon fresh parsley, chopped
• 1/2 teaspoon cumin
• 2 teaspoons lemon juice
• 1 teaspoon olive oil
• 2 tablespoons low fat natural yoghurt
• 3/4 clove garlic, crushed
• 1 tablespoon grated cucumber (optional)
• Spray oil

METHOD:

1. Preheat oven to 160°C.

2. Combine cumin, ½ teaspoon garlic, 1 teaspoon lemon juice and olive oil

in a small bowl. Add lamb and mix to combine.

3. Heat a non-stick frying pan and cook lamb for 4-5 minutes, or until cooked

through and tender.

4. Meanwhile, place pita bread on a non-stick oven tray and warm in oven

for 3-4 minutes, or until pita bread is warm.

5. Place yoghurt, ¼ teaspoon crushed garlic, 1 teaspoon lemon juice and

grated cucumber in a bowl and stir to combine.

6. Serve pita bread on a plate with salad, olives and lamb on top.

Crumble feta over lamb and salad. Drizzle with yoghurt dressing.

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Serves 4, 423 calories per serve

INGREDIENTS:

• 1 tablespoon olive oil
• 4 x 160g lean lamb leg steaks
• Salt and pepper
• 200g green beans, blanched
• 1/2 punnet of cherry tomatoes, halved
• 100g rocket
• 1/4 cup mint leaves

MINT DRESSING:

• 1/4 cup mint leaves, chopped
• 1/4 cup of extra virgin olive oil
• 2 tablespoons red wine vinegar

Whisk together the oil and the vinegar, season with salt and pepper and stir in the mint.

METHOD:

1. Heat the oil in a non-stick frypan over high heat. Season the lamb with

salt and pepper and seal on both sides. Reduce heat to medium and

cook for a further 2-3 minutes. Set aside to rest.

2. In a large bowl place beans, tomatoes, rocket and mint. Slice the lamb

into thin strips and add to the bowl. Toss gently.

3. Distribute between serving plates and drizzle with mint dressing.

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Serves 4, 325 calories per serve

INGREDIENTS:

• 640g lean minced lamb
• 1 small onion finely chopped
• 1 garlic clove, crushed
• 2cm piece ginger, grated
• ½ teaspoon chilli powder
• 1 teaspoon ground coriander
• 2 tablespoons chopped fresh coriander
• 1 egg

SAUCE:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2cm piece of ginger, grated
• 2 garlic cloves, crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 cinnamon stick
• 400g can chopped tomatoes
• 1 teaspoon garam masala
• 1 tablespoon lemon juice
• Chopped coriander

METHOD:

1. Preheat oven to 200°C.
2. To prepare the meatballs place all ingredients in a food processor and pulse until just combined.
3. Form into small balls and place on a baking tray or roasting tin. Bake for 15-20 minutes or until just cooked.
4. To make the sauce, heat the oil in a frying pan and fry the onions until well coloured.
5. Combine the ginger, garlic, and ground spices in a bowl with 2 tablespoons of water. Add this spice mix with the cinnamon to the onions and fry until fragrant then add the tomatoes and ½ cup of water. Simmer for 5 minutes then add the meatballs in a single layer. Simmer for 15-20 minutes or until sauce is thickened. Serve with Cauliflower Rice or Notatoes.

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Serves 4, 325 calories per serve

INGREDIENTS:

• 1 tablespoon olive oil
• 2 small onions, cut into wedges
• 2 cloves garlic, crushed
• 640g lean blade steak, cubed
• 2 cups salt reduced beef stock (salt reduced)
• 400g tinned diced tomatoes
• 1 carrot, sliced
• 3 sticks of celery, sliced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 2 button squashes, quartered

METHOD:

1. Preheat oven to 160°C
2. Heat half the oil in a heatproof casserole dish, over medium heat. Cook the onion and garlic until soft. Remove from dish and set aside.
3. Heat half the remaining oil in the casserole dish on high. Season the beef with salt and pepper, add half to the dish and cook until brown. Remove and repeat with remaining beef.
4. To the empty dish, add the stock and bring to the boil. Return onion, garlic and beef to dish then add the tomatoes, carrots, celery and spices.
5. Return to the boil, cover and place in the preheated oven for 1 hour.
6. Remove, add squash and return to oven to cook for a further 20 minutes.
7. Serve with Notatoes (cauliflower mash) or Cauliflower Rice.

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