Healthy Recipes

Serves 4. Per serve: 321 calories, 40.71g protein, 6.68g fibre

INGREDIENTS:

• 2 teaspoons olive oil
• 1 large onion, finely chopped
• 640g lean beef mince
• 3 garlic cloves, crushed
• 1 green capsicum, deseeded and finely chopped
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano leaves
• ½ teaspoon ground cloves
• ½ teaspoon cayenne pepper (or more to taste)
• ½ teaspoon ground cinnamon
• 800g tin tomatoes
• 1 cup salt reduced beef stock
• ½ cup coriander leaves, chopped

Tomato Salad to Serve:

• 2 large tomatoes, finely diced
• 1 large red onion, finely chopped
• 2 tablespoons lemon juice
• 2 tablespoons coriander leaves, chopped

METHOD:

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened. Increase the heat, add the beef mince and stir until well coloured.
2. Add the garlic, capsicum, oregano and spices and stir-fry for 2-3 minutes, or until fragrant, then add the tinned tomatoes, stock and coriander. Bring to the boil, reduce heat and simmer for 30 minutes or until thickened.
3. To prepare the tomato salad combine the tomato, onion, lemon juice and coriander.
4. Divide meat among serving bowls and top with the tomato salad.

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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, 273 calories per serve

INGREDIENTS:

• ½ cup low-fat unsweetened plain yoghurt
• 2 tablespoons lemon juice
• 2 garlic cloves, crushed
• 2cm piece ginger, finely grated
• 2 teaspoons garam masala
• ½ teaspoon ground turmeric
• 640g chicken thigh fillets, cut into 2cm strips

MANGO CHUTNEY:

• 1 mango, peeled, seeded and diced
• 1 tablespoon grated ginger
• 1 teaspoon mild curry powder
• 2 teaspoons powdered sweetener
• 1 tablespoon lime juice
• 1 red chilli finely chopped
• Coriander leaves and an onion and tomato salad to serve

METHOD:

1. Combine the yoghurt with the lemon juice, garlic, ginger and spices. Add the chicken and marinate for at least one hour or overnight.
2. To prepare the mango chutney combine all ingredients in a food processor and process until they form a coarse paste (still with some texture).
3. Heat a char grill, barbeque or frying pan over medium heat.
4. Thread the chicken strips onto skewers, season and cook until golden and cooked through.
5. Serve the mango chutney with the chicken, coriander leaves and a tomato and onion salad.

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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, 330 calories per serve

INGREDIENTS:

• 4 x 160g chicken breast fillet with skin removed
• 1 tablespoon olive oil

STUFFING:

• 80g frozen chopped spinach, thawed and drained
• 100g low-fat ricotta, drained
• 1 garlic clove, crushed
• 2 spring onion, finely chopped
• Salt and pepper to season

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, 315 calories per serve

INGREDIENTS:

• 640g chicken thigh fillets, halved
• 1 tablespoon extra virgin olive oil
• 1 onion, finely chopped
• 200g button mushrooms, halved
• 2 cloves garlic, crushed
• 1 cup salt reduced chicken stock
• 6 sage leaves
• 1 stalk parsley
• 400g can chopped tomatoes
• 8 black olives (optional)
• ¼ cup chopped parsley
• Steamed vegetables or Notatoes to serve

METHOD:

1. Heat the oil in a large saucepan over medium heat.
2. Add the chicken and cook until golden on all sides. Remove and set aside.
3. Add the onion and cook for 5 minutes or until soft then add the mushrooms and garlic and cook for 2 minutes or until the mushrooms are starting to colour.
4. Add the stock, sage, stalk of parsley and tomatoes and bring to the boil.
5. Add the chicken back to the pan and reduce the heat and simmer covered for 25 minutes.
6. If the sauce is not thick enough, remove the chicken and boil the sauce uncovered until it thickens.
7. Add the olives and parsley and serve with steamed vegetables or Notatoes.

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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, 345 calories per serve

INGREDIENTS:

• 640g chicken breast, halved horizontally
• 2 tablespoons lemon juice
• 2 cloves garlic, crushed
• 2 tablespoons chopped fresh herbs (e.g. oregano, basil, parsley)
• 1 tablespoon olive oil
• 2 zucchini, sliced
• 1 bunch asparagus, trimmed and cut in half
• 1 red capsicum, cut into 1cm slices lengthwise
• 1 handful basil leaves, roughly chopped
• 2 tablespoons balsamic vinegar

METHOD:

1. Combine the chicken with the lemon juice, 1 garlic clove, fresh herbs and olive oil. Marinade for 1 hour or overnight.
2. Preheat a char grill or barbecue.
3. Cook the chicken for 2-3 minutes on each side or until just cook. Set aside.
4. Spray the zucchini, asparagus and capsicum with oil spray and char grill for 2-3 minutes on each side or until tender.
5. Whisk the vinegar with the remaining garlic in a medium bowl.
6. Add the grilled vegetables and basil and toss to combine. Serve with the chicken.

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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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