Healthy Recipes

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, 344 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.

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Serves 4, 61 calories per serve

INGREDIENTS:

• Olive oil spray
• 2 peaches, stoned and cut into halves
• 200g sugar snap peas, blanched
• 50g salad leaves
• ½ red onion, sliced
• 1 tablespoon mint leaves
• Juice and zest of 1 lime
• 1 teaspoon extra virgin olive oil

METHOD:

1. Spray the peaches with the oil spray.
2. Heat a char grill or frying pan and cook on medium heat for 2 minutes on each side.
3. In a large bowl combine the remaining ingredients.
4. Serve topped with the grilled peaches.
5. Season to taste.

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Serves 1, 64 calories per serve

INGREDIENTS:

• 1 medium head cauliflower, cut into florets
• 75g light cream cheese
• 1 garlic clove, crushed
• Salt and pepper to taste
• Chives, chopped

METHOD:

1. Steam cauliflower until tender. Cool and squeeze to remove liquid.
2. Place in a blender or food processor with the cream cheese, garlic and salt and pepper.
3. Process until smooth.
4. Garnish with chopped chives and cracked pepper.

Note: if the mixture is too thick, try adding a small amount of salt-reduced stock while blending.

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Serves 4, 72 calories per serve

INGREDIENTS:

• 1 tablespoon extra virgin olive oil
• 1 bunch pak choy, cut into pieces
• 4 dried shiitake mushrooms, soaked in boiling water for 15 minutes, drained and sliced
• 300g Asian mushrooms (e.g. shiitake, oyster), halved if large
• 1 garlic clove, crushed
• 2 tablespoons salt reduced soy sauce*

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

METHOD:

1. Heat the oil in a wok or frying pan. Add garlic then pak choy and stir fry for 1 minute.
2. Add all the mushrooms and stir fry for a further minute.
3. Add the soy sauce and stir through. Serve as a side dish.

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Serves 4, 130 calories per serve

INGREDIENTS:

• 6 large eggs
• 2 tablespoons of greek yoghurt
• 1 teaspoon of dijon mustard
• Dash of lemon juice
• Optional flavouring: add a dash of hot sauce and/or garlic powder

METHOD:

1. Boil the eggs in a large saucepan and continue adding cold water until it covers the eggs by 2 inches. Cover the pot with a lid and bring the water to a boil over high heat. Once boiling, remove the pot from the heat and let it sit for 10 minutes.

2. Fill a large bowl with cold water and ice cubes. Once the eggs have sat for 10 minutes, remove from the water and drop them into the ice bath until completely cooled.

3. Peel the egg shells and cut the eggs in half, lengthwise. Use a small spoon to scoop out the yolk.

4. Mash the yolk with a fork, then stir in the yoghurt, mustard, lemon juice and optional flavourings. If the filling isn't creamy or silky smooth, add a spoonful more of yoghurt

5. Fill a piping bag (you can also use a spoon) with the filling and pipe into the whites.

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Serves 4, 90 calories per serve

INGREDIENTS:

• 4 baby pak choy, halved
• 1 red onion, cut into wedges
• 8 asparagus spears
• 100g green beans
• 1 baby fennel, quartered
• 1 red banana chilli, cut into slices lengthwise
• Olive oil spray
• 2 garlic cloves, crushed

DRESSING:

• 1 teaspoon sesame oil
• 3 teaspoons extra virgin olive oil
• 1 tablespoon freshly grated ginger
• 1/3 cup lime juice
• 1 tablespoon mirin

METHOD:

1. Heat a char grill or barbecue.
2. Spray the vegetables with oil and combine with the garlic.
3. Grill the vegetables and chilli until coloured and arrange on serving plates.
4. Combine the dressing ingredients in a small saucepan and warm gently. It should be just warm.
5. Drizzle dressing over the vegetables and serve.

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Serves 4, 221 calories per serve

INGREDIENTS:

• Olive oil spray
• 1 large eggplant, sliced lengthways
• 1 red capsicum, seeded and quartered
• 2 large zucchini, sliced lengthways
• 4 large flat mushrooms, stems removed
• 1 Spanish onion, thickly sliced
• 480g or 2 cups low-fat ricotta cheese
• 2 cloves garlic, sliced
• 1/2 cup fresh basil 

METHOD:

1. Spray eggplant, capsicum, zucchini, mushrooms and onion with oil and cook in batches on a heated barbecue or grill plate until tender.
2. Combine ricotta cheese, garlic and herbs in a medium bowl. Mix gently.
3. Divide the eggplant slices among serving plates. Layer with ricotta cheese
4. mixture, zucchini, capsicum and mushroom. Top with another layer of ricotta cheese and onion.
5. Drizzle with balsamic vinegar and cracked pepper.

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Serves 5, 240 calories per serve

INGREDIENTS:

• Olive oil spray
• 1 small onion, sliced
• 2 large eggplants, sliced into
• 8 lengthwise
• 10 roma tomatoes
• 4 garlic cloves, peeled
• 250g frozen spinach, thawed and squeezed dry
• 600g low-fat fresh ricotta cheese
• 2 tablespoons chopped fresh herbs, i.e. basil, oregano, parsley

METHOD:

1. Preheat oven to 200°C. Line 2 oven trays with baking paper.
2. Halve tomatoes lengthwise, remove and discard seeds. Place cut side down on one baking tray with the onion and garlic. Spray with olive oil, season.
3. Place the eggplant slices on the second baking tray, overlapping slightly to fit. Spray lightly with oil.
4. Place both trays in the oven; roast until eggplant is soft and tomatoes puff and start to brown – about 25 minutes.
5. Meanwhile, in a food processor, blend spinach, ricotta and herbs; set aside.
6. Remove the vegetables from the oven. Pull the skin off the tomatoes and discard. Place the tomatoes, onion, garlic and any juices into the food processor and process until a chunky sauce forms.
7. Spoon 1 cup of tomato sauce into a baking dish, place ½ cup spinach-ricotta mixture on one eggplant slice; roll up from small end, and place seam side down in baking pan.
8. Repeat with remaining slices, using all of the filling.
9. Top eggplant rolls with the prepared tomato sauce and bake for about 25 minutes.
10. Serve with a side salad

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