Healthy Recipes

Serves 1. Per serve: 483 calories, 55.99g protein, 7.21g fibre

INGREDIENTS:

• 160g sliced/diced lean beef
• 1 corn tortilla
• ½ cup capsicum
• ½ cup chopped tomato
• ¼ cup onion
• Mixed green salad to serve
• Sprinkle 50% reduced fat cheese (grated)
• ¼ can of no added salt tinned tomatoes
• 2 teaspoons of reduced salt taco seasoning
• 1 clove garlic
• Chilli (optional to taste)
• Tabasco sauce (optional to taste)

METHOD:

1. Preheat oven to 180°C.
2. Spray a non-stick frypan with oil and heat over medium heat. Add beef, onion, and garlic and cook for 5 minutes, or until beef is brown. Add capsicum, taco seasoning, (chilli optional) and 1 tablespoon of water and cook for a further 3 minutes, or until sauce thickens.
3. Line an ovenproof dish with baking paper and place tortilla in baking dish.
4. Spoon beef mixture and chopped tomatoes down the middle of the tortilla and wrap it up so the edges of the tortilla join up. Pour tinned tomatoes over tortilla and sprinkle with cheese.
5. Cook in oven for 15 minutes, or until cheese is melted and golden.
6. Serve with tabasco sauce (optional).

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Serves 4. Per serve: 341 calories, 35.57g protein, 3.92g fibre

INGREDIENTS:

• 1 tablespoon olive oil
• 640g stewing beef, diced
• 1 onion, chopped
• 3 tablespoons curry paste
• 400g can diced tomato
• 1 large eggplant, diced
• 50g baby spinach leaves
• 2 tablespoons chopped coriander

TOPPINGS:

• 2 tomatoes, finely diced
• ½ red onion, finely diced
• 2 tablespoons lemon juice

METHOD:

1. Heat the oil in a large saucepan over medium/high heat.
2. Brown the meat in batches and set aside.
3. Add the onion and cook for 5 minutes or until softening, then add the curry paste and cook for 1 minute or until fragrant.
4. Add the tomatoes with half a cup of water and the beef and bring to a simmer.
5. Cover and simmer for 45 minutes or until the beef is tender.
6. Add the eggplant and cook for a further 20 minutes or until it is very tender.
7. Stir the spinach through.
8. Combine all topping ingredients and serve with the curry.
9. Sprinkle with chopped coriander. Serve with Cauliflower Rice.

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Serves 4

INGREDIENTS:

• 480g lean chicken breast, minced
• 2 shallots, chopped
• 3 teaspoons fish sauce
• 2 teaspoons finely grated lime zest
• 1 red chilli, seeded, finely chopped
• 2 tablespoons chopped coriander
• 1 small lebanese cucumber
• 1 small carrot
• 2 tablespoons mint leaves
• canola oil cooking spray
• 4 multigrain rolls
• 2 tablespoons low fat mayonnaise
• 50g mixed lettuce
• 10g snow pea sprouts

METHOD:

1. Place the chicken in a large bowl with the shallots, fish sauce, lime zest, chilli and coriander. Mix together until fully combined. Form into four patties, cover and refrigerate for 20 minutes.
2. Peel the cucumber and carrot into ribbons. Toss with the mint leaves. Set aside.
3. Heat a grill or non stick frying pan over medium heat and spray with canola oil. Cook patties for 4-5 minutes each side.
4. Lightly toast the rolls.
5. To serve, spread mayonnaise on each roll. Add mixed lettuce, cucumber and carrot mix, patties and snow pea sprouts. Serve with lime wedges.

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Serves 4, 287 calories per serve

INGREDIENTS:

• 4 x 160g chicken thigh pieces 
• Olive oil spray
• 2 tablespoons paprika (smoky paprika is best)
• 1/2 teaspoon lemon pepper
• 1/2 dried oregano
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt

CRUNCHY CABBAGE SALAD:

• 1/4 red cabbage finely shredded
• 1 large carrot, peeled and sliced into thin batons
• 2 shallots, sliced
• 1 Lebanese cucumber, seeded and cut into batons
• 2 tablespoons lemon juice
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil

METHOD:

1. Preheat oven to 200°C.

2. Line a baking tray with foil. Lightly spray chicken with olive oil.

3. Combine all dry ingredients in a large snap lock bag. Add chicken and

toss until it is well coated.

4. Place the chicken onto the baking tray and bake for 30-35 minutes or until

chicken is cooked through. When cold enough to handle, finely slice.

5. Combine with crunchy cabbage salad.

TO MAKE THE SALAD:

1. Place all ingredients in a large bowl except the lemon juice, vinegar and oil.

2. Whisk lemon juice, vinegar and oil together in a small jug and drizzle

over salad. Toss to combine.

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Serves 4

INGREDIENTS:

• 2 small wholemeal pita rounds or multigrain/high fibre wraps
• 2-4 tablespoons salt reduced tomato pizza sauce
• 240g lean chicken breast, sliced
• 10-20 pieces fat reduced semi sun dried tomatoes
• 1/2 small red onion, sliced
• 8 button mushrooms, sliced
• 1/2-1 red capsicum, seeds removed and sliced into strips
• 10-20 kalamata olives
• 100g low fat feta, roughly crumbed
• 50g baby rocket

METHOD:

1. Preheat an oven grill to hot. Toast the pita/wrap on each side
2. Spread a tablespoon of tomato pizza sauce over each pita.wrap. top with sliced chicken, tomatoes, onion, mushrooms, capsicum, olives and crumbed feta.
3. Bake for 10 minutes or until crisp around the edges. Remove from grill, sprinkle with rocket leaves and serve immediately with a salad.

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Serves 4, 398 calories per serve

INGREDIENTS:

• 4 x 160g chicken breast pieces

CAJUN SEASONING:

• 1 tablespoon dried basil
• 1 tablespoon paprika
• 1 teaspoon dried garlic powder
• 2 teaspoons cayenne pepper
• ½ teaspoon dried oregano
• ½ teaspoon dried parsley
• ½ teaspoon dried thyme

AVOCADO SALAD:

• 1 cup baby rocket or spinach
• 1 cup watercress
• 1 punnet cherry tomatoes, halved
• 2 shallots, thinly sliced
• 100g snow peas, blanched and halved
• 100g button mushrooms, thinly sliced
• 1 avocado, stone removed, cubed
• Fat-free French or Italian dressing

METHOD:

1. Mix all ingredients for Cajun seasoning in a small bowl until combined. Rub the seasoning over each of the pieces of chicken breast until well coated.
2. Cook chicken in a large lightly oiled frying pan until cooked through. Slice the chicken into 1-2 cm thick slices and serve over the avocado salad.

TO MAKE THE SALAD:

1. Combine all ingredients in a large bowl and toss.
2. Top with Fat-free French or Italian dressing.

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Serves 4, 351 calories per serve

INGREDIENTS:

• 500g tomatoes, cut into wedges
• 1 onion, cut into wedges
• ½ cup pitted black olives, drained
• 4 garlic cloves, crushed
• 2 tablespoons olive oil
• 2 teaspoons herbes de provence
• ½ teaspoon fennel seeds
• 640g chicken pieces, skin and fat removed
• ½ cup salt reduced chicken stock
• Salt and pepper, to season

METHOD:

1. Preheat the oven to 200°C.
2. In a large baking dish toss together the tomatoes, onion, olives, 2 garlic cloves, 1 tablespoon of the oil, 1 teaspoon herbes de provence, fennel seeds, salt and pepper.
3. Place the chicken pieces in the baking dish with the vegetables, sprinkle with the remaining oil, garlic and herbs and pour in the stock. Roast for 45 minutes or until the chicken is cooked.
4. Rest for 10 minutes. Serve the chicken with the vegetables and pan juice.

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Serves 4, 198 calories per serve

INGREDIENTS:

• 4 eggs
• 4 egg whites, separated
• 2 garlic cloves, crushed
• 2 large zucchini, coarsely grated
• 200g reduced fat ricotta cheese, loosely crumbled
• Salt and pepper
• 2 teaspoons oil
• 1 punnet cherry tomatoes, halved
• ½ cup small basil leaves, loosely packed

METHOD:

1. Preheat grill to high.
2. Whisk eggs, egg whites and garlic in a bowl.
3. Gently fold in zucchini and ricotta and season with salt and pepper.
4. Heat oil in a 20cm diameter frypan (with metal handle) over medium heat. Pour in zucchini mixture and cook for 5-6 minutes until just set around the edges but still runny in the middle.
5. Remove from the heat and place under the grill about 6cm from the heat source for 2-3 minutes until golden brown and just set. Remove from the grill.
6. Cut into wedges and serve. Serve frittata with cherry tomatoes sprinkled with basil leaves and freshly cracked black pepper.

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Serves 4, 276 calories per serve

INGREDIENTS:

• 22 tablespoons salt reduced soy sauce*
• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• ¼ teaspoon five spice powder
• 640g firm tofu, cubed
• 1 medium onion, sliced
• 2cm piece ginger, grated
• 1 teaspoon chilli paste (sambal oelek)
• 1 red capsicum, sliced thinly
• 150g snow peas, cut into thin strips
• 1 bunch bok choy, sliced
• 1 cup bean sprouts

*Note: use gluten free soy sauce if you are gluten intolerant.

METHOD:

1. Combine 2 tablespoons soy sauce, 1 teaspoon olive oil, 1 tablespoon of water, half the ginger and garlic and the five spice powder in a bowl. Add the tofu, stir to combine and refrigerate for at least 1 hour.
2. Preheat the oven to 200°C.
3. Place the tofu on a lined baking tray and bake for 20 minutes turning once. Set aside.
4. Heat the remaining oil in a wok over medium/high heat. Stir fry the onion for 1 minute. Add remaining garlic, ginger, chilli paste, capsicum, snow peas and bok choy and stir fry for 2 minutes.
5. Add the bean sprouts and tofu and stir until heated through.

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Serves 4, 205 calories per serve

INGREDIENTS:

• 1 tablespoon extra virgin olive oil
• 100g spinach leaves
• 4 spring onions, finely sliced
• ¼ cup chopped parsley
• 6 eggs, lightly beaten
• 1/3 cup low-fat milk
• 120g low-fat ricotta, crumbled

TO SERVE:

• Tomato salsa and a salad

METHOD:

1. Preheat oven to 180°C.
2. Line 4 x muffin tins with baking paper.
3. Heat the oil in a frying pan over medium heat.
4. Add the spinach and spring onions and cook, stirring until the spinach is wilted. Set aside to cool. Chop finely.
5. Combine the remaining ingredients in a large bowl. Add the spinach mixture and season well.
6. Divide the mixture between the 4 prepared muffin tins and bake for 25 minutes or until set and golden.
7. Serve with salsa and a green salad.

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Serves 4, 181 calories per serve

INGREDIENTS:

• 8 ripe truss tomatoes, halved
• 1 tablespoon olive oil
• 2 cloves garlic, sliced
• 16 fresh basil leaves
• 100g baby spinach leaves

PESTO DRESSING:

• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 2 tablespoons basil pesto

METHOD:

1. Preheat oven to 200°C.
2. Place tomatoes, oil, garlic and basil in bowl. Toss to combine.
3. Line a baking tray with foil and place tomatoes cut side up on tray.
4. Sprinkle with garlic and basil leaves and roast for 35-40 minutes until the edges are shrivelled. Cool for 10 minutes.
5. Place spinach and tomatoes in a large bowl.
6. Drizzle with pesto dressing and toss.

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Serves 1, 370 calories per serve

INGREDIENTS:

• 2-3 baby beetroots
• 1 cup rocket
• 1 cup chickpeas, washed and drained
• ½ cup pumpkin, cubed
• 15g reduced fat feta
• 2 teaspoons balsamic vinegar
• 1 teaspoon olive oil

METHOD:

1. Preheat oven to 200°C. Wash beetroot and remove stems and roots.
2. Wrap beetroot individually in aluminium foil and place on baking paper on an ovenproof tray. On the same tray place the cubes of pumpkin and spray with olive oil. Bake in the oven for 20-30 minutes or until beetroot and pumpkin are soft then remove from the oven and allow to cool.
3. Once cooled, remove foil from beetroot and cut into quarters (lengthways). (TIP: wear rubber gloves to do this so your hands don’t get stained).
4. Place beetroot, pumpkin, chickpeas and rocket in a large mixing bowl. Add balsamic vinegar and olive oil. Toss to combine. Sprinkle crumbled feta on top. Season with salt and pepper if desired.