RECIPES

Recipes

Corn and Squash Salad
corn squash salad

Warm Corn and Squash Salad – 585 kilojoules

  • 2 TBSP olive oil
  • 2 cups corn kernels
  • 2 yellow courgettes, halved and thinly sliced
  • 150 g  yellow grape tomatoes, halved
  • 1 TBSP balsamic or red wine vinegar
  • 1 tsp. dried basil
  • salt and pepper to taste
  • Garlic, optional

Heat olive oil in a medium-sized sauté pan over medium-high heat.  When oil is hot, add corn kernels and courgette slices.  Sauté until vegetables are tender but still crisp.  Transfer corn and squash to a salad bowl.  Add tomatoes, vinegar, basil, salt and pepper, and toss well.

Nutritional Analysis Per Serving:

 

Kilojoules Protein Fat Carbohydrate
585 3 g 8 g 17 g
Spicy Fish Casserole
recipes healthy food

Spicy Fish Casserole

Spicy foods can give your skin a healthy glow.

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1/2 cup coarsely chopped red pepper
  • 1/2 cup coarsely chopped green pepper
  • 3/4 cup sliced mushrooms
  • 2 cloves garlic, finely minced
  • 1 cup low sodium chicken stock
  • 2 14 1/2-ounce cans diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1 bay leaf
  • 250 g fresh or frozen cooked prawns, peeled and deveined
  • 150 g fresh or frozen scallops
  • 1 tablespoon chopped parsley
  • Salt and Pepper to taste

Directions:

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the prawns and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.

 

Nutritional Analysis Per Serving:

 

Kilojoules Protein Fat Carbohydrate
900 23 g 5 g 21 g
Chicken Tarragon
recipes healthy food

Chicken Tarragon

Tarragon gives this recipe the flavour of a béarnaise without the kilojoules!

Ingredients:

  • 2 chicken breast halves, boneless and skinless
  • 1/4 teaspoon salt1 tablespoon fresh tarragon
  • 1/2 cup low-sodium chicken stock
  • 1 tablespoon Dijon mustard

Directions:

Season chicken with salt and tarragon. In a non-stick skillet sprayed with cooking spray, cook chicken for 3 minutes on each side over medium-high heat until brown. Remove chicken breasts to a plate and set aside. Deglaze the pan with broth, stirring up any bits that stick to the bottom. Add mustard and stir, and cook until reduced and thickened, about 3 minutes. Return chicken to pan and turn to coat with sauce.

 

Nutritional Analysis Per Serving:

 

kilojoules Protein Fat Carbohydrate
628 28 g 3.5 g 0 g
Bean and Feta Salad
recipes healthy food

Bean and Feta Salad

A great choice for a healthy lunch or dinner.

Ingredients:

  • 250 g cherry tomatoes, halved
  • 1 cucumber, quartered lengthwise and diced
  • 400 g can of butter beans
  • 1 red onion, thinly sliced
  • 1 yellow pepper, diced
  • 2 Tbsp chopped fresh basil or mint
  • 2 Tbsp chopped fresh flat-leaf parsley
  • 75 g pitted Kalamata olives, halved
  • 125 g reduced-fat feta, crumbled

For the dressing:

  • 1 Tbsp extra virgin olive oil
  • Juice of ½ lemon

Directions:

Put all salad ingredients, except the feta, into a large bowl and toss to combine.
To make the dressing, in a small bowl whisk together the oil and lemon juice.
Pour the dressing over the salad and toss to coat.
Serve topped with feta.

 

Nutritional Analysis Per Serving:

 

Kilohoules Protein Saturated Fat Carbo-hydrate Fibre
899.56 12 g 4.2 g 19.4 g 8.5 g
Chicken and Brown Rice
recipes healthy food

Chicken and Brown Rice Bowl

Try this lighter version of popular rice bowls – provides fibre from the brown rice and vegetables.

Ingredients:

  • 2 cups freshly cooked brown rice
  • 4 chicken breast halves, boneless and skinless
  • 2 cups broccoli florets, in bite sized pieces
  • 1 teaspoon olive oil
  • 2 cups sliced bok choy
  • 2 carrots, sliced into matchsticks
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1 sprig of spring onion, chopped
  • 2 teaspoon minced fresh ginger root
  • Bottled teriyaki sauce

Directions:

Season chicken breasts on both sides with salt and pepper. Spray a large skillet for which you have a cover with some cooking spray. Place pan over medium high heat and heat for one minute. Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown. Turn chicken breasts over, cover the skillet, and turn the heat down to medium low. Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through. Turn off the heat; remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.

While the chicken is cooking, bring 4 cups of water to a boil in a medium covered saucepan. When the water boils, drop in the broccoli florets and let cook for 1 minute just long enough to turn bright green and become slightly tender. Drain broccoli but do not rinse.

Heat a large skillet over high heat, and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic and spring onion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender. Season with salt and pepper to taste.

Divide the cooked brown rice into four bowls. Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.

 

Nutritional Analysis Per Serving:

 

Kilojoules Protein Fat Carbohydrate
1,339 34 g 5 g 12 g
Seven Colour Chicken Salad
recipes healthy food

Seven Colour Chicken Salad

Full of antioxidants to help keep skin glowing.

Salad:

  • 2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
  • 1 pear, peeled and cubed
  • 10 red grapes
  • 1 small can mandarin oranges, drained
  • 1 yellow pepper, sliced julienne
  • 1 carrot, julienne sliced
  • 1/4 avocado, cubed
  • 2 red onions, chopped
  • 10 cherry tomatoes
  • 1 cup broccoli florets
  • 1 pack mixed lettuce or raw spinach

Dressing:

  • 1 tablespoon rice vinegar
  • 2 teaspoons soy sauce
  • 1/2 teaspoon sugar
  • 1/8 teaspoon powdered ginger
  • 1/4 teaspoon sesame oil
  • Pinch white pepper

Directions:

Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss together.

 

Nutritional Analysis Per Serving:

 

Kilojoules Protein Fat Carbohydrate
1,372 32 g 5 g 42 g

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