Healthy Recipes

Serves 6, 289 calories, 17.05g protein, 7.92g fibre per serve

INGREDIENTS:

• 6 large eggs
• 1 large zucchini
• 400g carrot
• 1.5 cup of corn
• 1 medium brown onion
• 2 tsp mixed herbs
• 3/4 cup of wholemeal self raising flour
• 1 cup of shredded or grated reduced fat cheddar cheese
• Pepper to taste
• 3 medium tomatoes

METHOD:

1. Preheat oven to 200°C (180°C fan forced)
2. Whisk eggs in a medium jug, season with black pepper and set aside
3. In a large bowl, combine remaining ingredients except tomato. Add eggs and stir mixture until well combined
4. Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer
5. Bake for 40-45mins or until firm and golden brown
6. Rest in the pan for 10mins, then cut into 6 slices
7. Serve with a green side salad

Serves 4, 34 calories, 1.46g protein, 2.47g fibre per serve

INGREDIENTS:

• 2 large tomatoes
• 1 large red onion
• 2 tbsp lemon juice
• 2 tbsp coriander
  

METHOD:

1. Chop the tomato and onion to your preference
2. Add lemon juice
3. Chop the coriander and mix through the salad

Serves 1, 117 calories, 2.68g protein per serve

INGREDIENTS:

• 1 large hard boiled eggs
• 1 tbsp reduced fat mayonnaise

METHOD:

1. Mash the egg and mayonnaise together with a fork until combined
2. Season with salt, pepper, curry powder or chilli to your taste

Serves 2, 191.2 calories, 2.09g protein, 7.66g fibre per serve

INGREDIENTS:

• 1 medium avocado
• 1 medium tomato
• 1/4 red onion
• 1 tbsp lemon juice

METHOD:

1. Mash avocado in a bowl
2. Dice tomato and onion and add to the avocado
3. Add lemon juice and mix together
4. Add pepper, salt and chilli to taste

Serves 4, 400 calories per serve

INGREDIENTS:

• 1tbsp extra virgin olive oil
• 2 garlic cloves, crushed
• 1 brown onion, diced
• 2 tsp ground coriander
• 2 tsp ground cumin
• 500g red lentils
• 7 cups water
• 800g diced canned tomatoes
• 400g reduced salt tomato soup
• 2 zucchinis, chopped
• 1 tsp salt

METHOD:

1. Heat up oil in a saucepan, add the onion and garlic. Allow them to cook for a few minutes until onion is soft
2. Add spices and let them fry for a minute until aromas are released
3. Add all remaining ingredients except zucchini to the pot, put on lid and bring to a boil
4. Turn down the heat and let it simmer for 20-30mins until the lentils are soft and cooked through
5. Add the zucchini and cook for 2-3mins until they begin to soften
6. Turn off the heat and use a hand blender to your desired consistency

Serves 4, 250 calories per serve

INGREDIENTS:

• 2 tbsp olive oil
• 2 tbsp garlic-infused olive oil
• 800g carrot, peeled and cut into 1cm pieces
• 1kg kent pumpkin, peeled and cut into 1cm pieces
• 1 tbsp mustard seeds
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground tumeric
• 1/2 tsp ground cardamon
• 1/4 tsp chilli powder (optional)
• 1L chicken stock
• 500ml water

METHOD:

1. Preheat oven to 210°C/410°C. Place cut pumpkin and carrot on a lined tray and drizzle over 1 tbsp of garlic oil and 1 tbsp of olive oil. Toss to coat. Place in the oven for 30-35mins
2. Meanwhile, heat the remaining oil in a pot over medium heat. Add the mustard seeds and spices, cook stirring for a couple of minutes or until aromatic and the mustard seeds pop
3. Add the roasted carrot and pumpkin to the pot along with the stock and the water. Increase heat to medium, cover and bring to the boil. Reduce heat to low and cook covered for 15mins
4. After 15mins, uncover and leave to cool slightly for15mins
5. Transfer half of the mixture to a jug and blitz with a stick mixer, repeat with the remaining pumpkin mixture

Serves 4, 250 calories per serve

INGREDIENTS:

• 1tbsp extra virgin olive oil
• 1 brown onion, chopped
• 1 celery stalk
• 1 carrot
• 4 large tomatoes
• 100g lean smoked ham
• 3 cup chicken stock
• 1 tablespoon dijon mustard
• 800g of brown lentils
• 1 1/4 green beans, chopped
• 1 zucchini
• 2/3 cup cooked peas
• For serving: parsley

METHOD:

1. Heat the oil in a large pan over a medium-high heat. Add the onion, celery and carrot and cook, stirring for 5mins
2. Add the tomatoes, ham, stock and mustard to pan and bring to the boil. Reduce the heat to low and simmer for 10mins or until the vegetables are tender and the soup has reduced slightly
3. Add the lentils, beans, zucchinis and peas to pan and simmer for 5mins or until the beans are tender. Serve sprinkled with parsley

Serves 4, 220 calories per serve

INGREDIENTS:

• 1 brown onion
• 2 celery stalks
• 2 carrots
• 2 potatoes
• 1/2 sweet potato
• 1/4 pumpkin
• 2 litres of chicken stock
• 1/2-1 tsp of your preferred spice (e.g. nutmeg, paprika, ginger)
• A dash of tabasco
• 1/2 lemon
• Optional: Greek yoghurt for serving

METHOD:

1. Chop all the vegetables into similar sized pieces
2. Heat a large pot over medium heat. Add all the ingredients and simmer for approx. 30mins or until the potatoes and sweet potatoes can be pierced easily with a fork
3. Remove the pot from the heat and allow it to cool slightly. With a stick blender, blend all the ingredients until smooth
4. Optional: Service with a spoonful of Greek yoghurt and bread

Serves 4, 250 calories per serve

INGREDIENTS:

• 1/2 spring onion, finely sliced
• 4 cloves crushed garlic
• 1 tbsp minced ginger
• 1 cup frozen corn
• 1 tbsp extra virgin olive oil
• 300g chicken breast, diced
• 4 cup chicken stock
• 2 carrots, diced
• 125g frozen spinach
• 60g dried thick egg noodles

METHOD:

1. Heat a large pot over a medium heat and add the olive oil
2. Add the spring onions, ginger and garlic to the preheated pot and gently stir until the garlic becomes fragrant and the spring onions soften
3. Add the diced carrots and frozen corn and stir in with the spring onion and garlic for 2 minutes
4. Add the reduced salt chicken stock to the pot and mix with the cooked vegetables
5. Carefully add the chicken breast pieces to the pot and cover the pot with a lid
6. Bring the stock to the boil and then reduce the heat so that it is just simmering, allow it to simmer for 15 minutes, until the chicken is cooked through
7. Carefully remove the chicken and place in a medium sized bowl. Shred the chicken into thin strips.
8. Add the frozen spinach and shredded chicken and stir until the spinach is no longer frozen
9. (Optional) before adding the noodles, remove the pot from the heat and allow it to cool slightly. Use a stick blender to roughly chop the soup mixture rather than blending to a smooth consistency.
10. Roughly break up the noodles (approx 2cm long pieces) and add to the pot, cook the noodles with the vegetables and chicken stock for around 3-5 minutes until the noodles are just cooked

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, 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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