Main Meals

Avocado Basil Pesto Zucchini Noodles

February 23, 2018

Avocado Basil Pesto Zucchini Noodles

Enjoy with grilled chicken for a full meal.

  INGREDIENTS

  • 2 medium zucchinis, ends trimmed
  • ½ cup packed fresh basil leaves
  • ½ large ripe avocado
  • 2 cloves garlic
  • 2 tablespoons pine nuts
  • 1 tablespoon fresh lemon juice (from 1 small lemon)
  • 3 tablespoons water, plus more if necessary
  • ¼ cup grated parmesan cheese or goat cheese
  • Kosher salt and freshly ground black pepper, to taste
  • ½ cup sliced grape tomatoes

 METHOD

  1. Use a julienne peeler, mandolin or spiralizer and spiralize the zucchini into noodles. Add noodles to a large bowl.
  2. Add basil, avocado, garlic, pine nuts and lemon juice to a food processor and pulse for 20 seconds or until pesto is chopped.
  3. Add in water and process again until completely smooth. You may need to add more water to get it to your desired consistency.
  4. Transfer to a bowl with the zucchini noodles and toss the noodles until they are well coated. Top with tomatoes. Serve room temperature or chilled. Add a serve of protein if desired.

 Nutrition Information

Serves: 2      

*Calories: 246 * Fat: 15.4g *Carbohydrates: 23.8g* Sugar: 8.1g *Fibre: 7.9g* Protein: 8.7g

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Green Chicken Curry

May 23, 2017

Green Chicken Curry

 

Ingredients

  • 1 Tbspn Olive Oil
  • 50g Green Curry Paste (we recommend MAE PLOY brand which is sold in Woolworths)
  • 1 can coconut milk
  • 600g diced uncooked chicken breast
  • 1 Cup green beans sliced
  • 1 Cup red capsicum sliced
  • 1 Cup mushrooms sliced
  • ½ Cup bamboo shoots
  • 1 lime (optional)
  • 2 handfuls torn coriander

Method

  1. In a frying pan on low heat, put in olive oil, add green curry paste, and fry until fragrant.
  2. Add half a can of coconut milk and mix well.
  3. When simmering, add chicken and cook gently. Once chicken looks cooked, ie white, add the rest of the vegetables and the remaining coconut milk.
  4. Simmer until vegetables are tender, add two handfuls of coriander and optional juice of one lime.

 

**Serve with a serving size of brown or basmati rice.

Nutrition

PROTEIN 45.5g

CARBOHYDRATES  5.25g

SUGAR 1.75g   

FIBRE 2g

FAT  11.25g

SATURATED  6.5g

POLYUNSATURATED  1.5g                                                                  

MONOUNSATURATED  2g     

SODIUM 755.5g

POTASSIUM 489.75mg

CALORIES 329.25 per serve

100GM OF BASMATI RICE = 138 Cals

TOTAL CALORIES WITH RICE 467.25 per serve

                                                                                   

SOME VALUABLE INFORMATION ABOUT COCONUT MILK

Coconuts contain significant amounts of fat, but unlike other nuts, they provide fat that is mostly in the form of medium-chain saturated fatty acids (MCFA’s). In particular, one called Lauric acid. Lauric Acid is converted in the body into a highly beneficial compound called Monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms. It is therefore now thought that consumption of coconut milk may help protect the body from infection and viruses. MCFA’s are rapidly metabolised into energy in the liver. It is thought that unlike other saturated fats, MCFA’s are used up more quickly by the body and are less likely to be stored as fat. Because of coconut milk's high content of saturated fatty acids though, it should be still treated as a food that should be consumed in moderation.

                                                              

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Chicken Caeser Salad

March 28, 2017

Chicken Caeser Salad


Ingredients

  • 15g of croutons (garlic and herb)
  • 120g chicken breast, pre cooked
  • 1 sprig fresh chives
  • 1 cup crisp lettuce, approx 100g
  • 1 large egg, approx 50g
  • 10g Caesar-style dressing, low fat
  • 5g snow pea sprouts

 

Method

1. Bring a small pot of water to boil, and hard boil egg (approx 5 minutes). Remove egg from boiling water and place in pot of cold water to cool. 

2. Meanwhile, combine the lettuce leaves, croutons, chives and snow peas in a bowl/serving plate. Slice egg and toss through lettuce.

3. Place sliced chicken breast on top of salad and drizzle with caesar dressing. 

 

Nutritional Value

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Balsamic Beef & Sweet Potato Mash

March 28, 2017

Balsamic Beef & Sweet Potato Mash

 

Ingredients

  • 1 pinch black pepper
  • 120g lean sirloin steak
  • 2 sprigs fresh chives
  • 0.5 tsp minced garlic
  • 1 sweet potato (approx 150g)
  • 30mls balsamic vinegar
  • 20mls coconut milk
  • 1 cup mixed salad leaves
  • 4 cherry tomatos approx 10 each

 

Method

1. Combine half of balsamic with the garlic and pepper. Pour over steak and marinate for 15 minutes.

2. Meanwhile, cut cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plate and pour over the remaining balsamic vinegar. 

3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approx 8 minutes, or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chives and add to potato along with the coconut milk. Mix well and transfer to serving plate.

4. Heat a bbq or sandwich grill and cook steak on high heat for 1-2 minutes on each side, or until cooked to your preference. Place steak on top of sweet potato mash, garnish with extra chives and serve.

 

Nutritional Value

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Turkey & Tomato Panini

March 28, 2017

Turkey & Tomato Panini

 

Ingredients

  • 80gm turkey meat, lean, sliced
  • 0.5 tomato
  • 1 sprig fresh basil leaves
  • 0.5 tbsp cheese, parmesan, grated
  • 5mls lemon juice
  • 1 pinch black pepper
  • 2 slices wholemeal bread, thick sliced, approx 40g
  • 10gm mayonnaise, 97% fat free

 

Method

1. Have 2 heavy cans (approx 400gm each) and a medium non stick frying pan ready by the stove.

2. Combine the mayo, parmesan, shredded basil, lemon juice & pepper in a small bowl. Spread the mixture one one slice of bread and top with turkey and tomato slices; then top with remaining slice of bread. 

3. Heat the large non stick fry pan over medium heat. Place the panini in the pan and top with the medium frying pan on top of the panini, then weigh it down with the cans. 

4. Cook until golden on one side (about 2 minutes). Reduce the heat to medium low, then flip the panini, replace the top skillet and cans, and cook until the second side is golden (1-3 minutes more). 

Nutritional Value

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Tuna, Avocado & 4 Bean Salad

March 28, 2017

Tuna, Avocado & 4 Bean Salad

 

Ingredients

  • 1 tablespoon of dried oregano
  • 90 grams tuna (in spring water)
  • 45ml lemon juice
  • 1 pinch black pepper
  • 0.5 ripe avocado
  • 75gm baby corn
  • 1 red onion
  • 1 crisp lettuce 
  • 75gm tinned mixed four beans, no added salt (drained weight)

Method

1. Shred lettuce, dice onion & slice avocado.

2. Add all ingredients into a salad bowl and toss. 

3. Drizzle with lemon juice and season with pepper and oregano. There you have it, a quick and tasty salad! 

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Kumara Chickpea Soup

March 28, 2017

Kumara Chickpea Soup

 

Nothing like a hearty, warm and scrumptious soup!

Serves 6

Ingredients

  • 2 tablespoon olive oil
  • 1 med onion (150g), finely chopped
  • 3 cloves of garlic crushed
  • 1 tablespoon finely chopped fresh ginger
  • 2tsp paprika
  • 2tsp cinnamon
  • 1tsp nutmeg
  • Pinch Cayenne pepper
  • 1tablespoon of tomato paste
  • 500g kumara, diced
  • 1 stalk celery
  • 300g can chickpeas, drained and rinsed
  • 1 tablespoon honey
  • 2 cups vegetable stock
  • 2 tablespoons soy sauce
  • 2 small zucchinis, finely sliced rounds
  • Bread for serving

 

Method

  1. Heat the oil in a large saucepan over a medium heat. Add the onion, garlic and ginger- stirring for 5 min until onion is soft
  2. Add spices, cooking until fragrant then stir in tomato paste
  3. Add Kumara, celery, chickpeas, honey, soy sauce, stock and water. Bring to the boil reduce heat, simmer covered for 10min or until kumara is tender. Sit for 15 min.
  4. Process all vegies and 1/3 of soup. Return to pot and add Zucchini and bring to the boil until cooked through.

Serve with bread.

Per Serve Calories: 263, Protein: 9g, Fat: 7g, Carbs: 39g

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Tasty Brown Rice Roasted Veggie Salad

March 01, 2017

Tasty Brown Rice Roasted Veggie Salad

 

Ingredients

  • 1 packet Quick cook Brown Rice
  • 1 Packet of Rocket
  • Piece of Feta diced
  • Dijon Mustard
  • Olive oil
  • 1 Large onion quartered
  • 1 Sweet potato Diced
  • 1 Chunk Pumpkin Diced
  • Handful of Pepita Seeds

Method

  1. Roast veggies on a baking tray at 180 degrees for 30min – watch
  2. Cook rice to packet instructions and allow to cool
  3. Combine rice, veggies, rocket and feta in salad bowl
  4. In a small bowl put 2 tablespoons of Dijon mustard and add olive oil to mix into a runny dressing- taste test
  5. Put dressing onto salad and toss through

Refrigerate and serve with your main or add chicken or other meat.

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Cauliflower Fried Rice

February 15, 2017

Cauliflower Fried Rice

 

Try out this awesome low carb, flavoursome and healthy veggie recipe! Whip this up for a family weeknight dinner in an easy 30 minutes. Will serve 3-4. 

Ingredients:

  • 1 medium head cauliflower
  • 1 large egg
  • 2 Tablespoons (30ml) cooking oil, divided
  • 1/2 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup (120ml) diced frozen carrots
  • 1/2 cup (120ml) frozen peas
  • 2 Tablespoons (30ml) soy sauce *for gluten-free use tamari
  • 1/2 teaspoon sesame oil
  • fresh cracked black pepper to taste
  • 2 green onions, diced

Optional: kosher salt

Optional vegetables: celery, broccoli, corn, spinach

 

Method:

  1. Mince cauliflower into very small crumbled pieces, resembling the size of rice or larger because the cauliflower will shrink as it cooks.You can use a food processor to get this texture, but be careful to not process the cauliflower too much or it will become mushy. Hand mince everything to get the small texture, so it still remains firm when cooked. 
  2. In small bowl, whisk the egg and then set aside.
  3. Heat large skillet on medium high heat. Add olive oil, then add onion and garlic. Cook until soft and translucent.
  4. Add cauliflower and sauté until tender, but not mushy soft. Add the peas and carrots and stir until combined.
  5. Add the beaten egg, soy sauce, sesame oil and black pepper. Stir until the egg coats all of the cauliflower and becomes cooked.
  6. If needed, add additional kosher salt to taste. Add green onions and stir until everything is combined.
  7. Serve warm.

 

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Smoked Salmon, Cheese and Rocket Roll-Ups

February 13, 2017

Smoked Salmon, Cheese and Rocket Roll-Ups

 

Delicious, filling and perfect for lunch. You'll have this meal to serve one ready within 5 minutes.

Ingredients:

 1 serve oat (flat bread) wrap

  • 4 Tbsp low-fat cream cheese
  • 50 grams smoked salmon slices
  • 1 handful rocket leaves
  • freshly ground black pepper

Method:

  1. Spread the cream cheese evenly over the oat wrap, all the way to the edges.
  2. Top with the smoked salmon slices and rocket leaves, and season with freshly ground black pepper according to taste.
  3. Tightly roll up the oat wrap and slice in half.
  4. Transfer to a serving plate and eat immediately.

Chef’s suggestions:

  • For gluten-free, replace the oat wrap with gluten-free flat
  • For dairy-free, replace the cream cheese with silken tofu.

Per serving: 267 calories; 20.3g carbohydrates; 27.3g protein; 6.2g fat; 1.6g fibre

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Healthy Chicken Filo Rolls

January 28, 2017

Healthy Chicken Filo Rolls

 

 

Makes 12 rolls (142 calories each) or make them into 24 rolls (71 calories per serve)

Ingredients

  • 500 gms free-ranged / organic, chicken mince
  • 1 egg
  • ¼ cup wheat germ
  • ¼ cup quick oats
  • 1 celery stalk (finely chopped)
  • 1 grated carrot
  • ½ onion finely (chopped)
  • 1 garlic clove (finely chopped)
  • ¼ cup mixed chopped fresh herbs
  • 1tbsp ‘Vegeta Seasoning (or other low salt seasoning)
  • 8 sheets of filo pastry

Method

1. Combine all ingredients (except filo pastry) in a bowl very well so that everything has been fully incorporated into each other.

2. Carefully lay a piece of filo pastry on a clean working surface and brush with a little egg wash (¼ cup skim milk with one egg yolk whisked together).

3. Lay another piece of the filo directly on top of the first piece and lightly brush with egg wash again – repeat the process for the next 2 pieces (make sure not to use too much egg wash or the pastry will become too soggy to work with).

4. Now spoon ½ of the chicken mixture onto one side of the filo pastry and form a ‘sausage shape’ for the length of the filo, leaving a small edge at either end of the pastry.

5. Roll the filo over and into a long sausage roll shape, brush with more egg wash and sprinkle with a little paprika / cayenne pepper/or sesame seeds.

6. Cut into 6 mini rolls – or as many as you like, depending on what size you would like them to be. Repeat the process for the next 4 pieces of filo pastry.

7. Bake in a moderate oven until cooked through and golden brown on top (approx 20 mins) – Enjoy!

N.B - You can play with this recipe by adding other ingredients to your liking, like chilli paste if you like it to have a bite.  You could also put in finely chopped cooked Pumpkin or Sweet Potato. Let your imagination wander; as long as the essential ingredients are the same.

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