Recipes

Eating healthy, nutritious food doesn’t have to be boring.  Check out some of the recipes below, there are recipes for:
      - Breakfasts for kickstart your day
      - Nutritious lunches
      - Healthy dinners
      - Snacks/Desserts
      - Allergies/Intolerances
      - Other yummy meals and desserts

Keep scrolling down for more tasty ideas and use the following symbols to guide your choices:

= diabetes friendly      
            
= good for cholesterol and blood pressure

= good for weight management


Breakfast

Scrambled Eggs on Toast

Serves: 1       

Ingredients:

2 eggs

1/3 cup low fat milk

1/3 cup grated low fat cheese

1 teaspoon margarine

1 slice multigrain bread

Pepper

Parsley

Method:

1. Beat eggs in bowl. Add milk, cheese and pepper. Stir to combine.
2. Heat a frying pan on low heat. Melt margarine in fry pan.
3. Add egg mixture. Cook over low heat, stirring as it thickens.
4. Meanwhile, make toast.

	Per Serve	Per 100g
Energy	1688 kJ (402 Cal)	644 kJ (153 Cal)
Protein (g)	31.6	12.0
Total fat (g)	22.1	8.4
- Saturated fat (g)	8.5	3.3
Carbohydrate (g)	19.0	7.3
- Sugar (g)	5.6	2.1
- Dietary fibre (g)	1.8	0.7
Sodium (mg)	646	246

Bircher Muesli 

Serves: 4        

Ingredients:

1 ½ cups rolled oats

1 ¼ cups low fat milk

1 medium apple, grated

¼ cup orange juice

2 tablespoons sunflower seeds or pepitas

200g low fat natural yoghurt

200g fresh or frozen berries

Method:

1. Combine oats, milk, apple, orange juice and sunflower seeds in a bowl. Cover and refrigerate overnight.
2. Divide muesli between 4 bowls and top with berries and yoghurt.

Banana and Berry Smoothie

Serves: 2       

Ingredients:

1 banana

½ cup frozen mixed berries

1 cup (250 ml) low fat milk

½ tablespoon honey

Method:

1. Place all ingredients in a blender. Process until smooth.

Lunch

Minestrone Soup

Serves: 4       

Ingredients:

1 cup canned kidney beans, rinsed and drained

1 litre/4 cups reduced salt beef or chicken stock

1 stick celery, chopped

1 cup frozen peas

1 large onion, diced

425g tin tomatoes

1 cup cauliflower, chopped 

1 cup uncooked macaroni

1 clove garlic, crushed

½ teaspoon mixed herbs

1 medium carrot, diced

1 tablespoon tomato paste

Method:

1. Heat large saucepan over medium high heat. Spray saucepan with cooking spray. Add onion and cook, stirring, until soft.
2. Add garlic, vegetables, tomato paste and herbs. Stir.
3. Cover with stock and bring to the boil.  Reduce heat and simmer for 20 minutes.
4. Add pasta and kidney beans, and cook for a further 15 minutes.

Chickpea Salad

Serves: 4       

Ingredients:

2 cups canned chickpeas, rinsed and drained

2 lebanese cucumbers, diced

1 large red onion, thinly sliced

1 cup kalamata olives, pitted

1 cup parsley leaves

1 yellow capsicum, diced

2 tomatoes, cut into wedges

3 tablespoons lemon juice

3 teaspoons olive oil

1 teaspoon cumin

¼ cup low fat tzatziki

Method:

1. Combine chickpeas, cucumber, onion, olives, parsley, capsicum and tomato in a bowl.
2. In a separate bowl, combine lemon juice, olive oil and cumin to make dressing.
3. Add dressing to salad and toss to combine.
4. Divide between 4 plates and top with tzatziki.

Chicken and Noodle Salad

Serves: 4       

Ingredients:

500g chicken breast

120g rice vermicelli

1 large carrot, sliced thinly

1 red capsicum, sliced thinly

1 green capsicum, sliced thinly

1 cucumber, sliced thinly

1 red chilli, sliced thinly

1 cup mint leaves, shredded

¼ cup unsalted peanuts, chopped

¼ cup lime juice

¼ cup fish sauce

Method:

1. Combine lime juice and fish sauce in bowl.
2. Place chicken breasts in a saucepan. Cover with boiling water and half of the dressing. Bring to the boil over high heat.
3. Reduce heat and simmer, uncovered, for 10 minutes or until chicken is cooked. Cool for 10 minutes in saucepan, then drain and shred chicken finely.
4. Meanwhile, place vermicelli in a large bowl and cover with boiling water. Stand until tender. Drain and rinse under cold water.
5. Place the chicken, vermicelli, vegetables and remaining dressing in a bowl. Toss to combine. Divide between 4 plates and top with nuts.

Zucchini Slice

Serves: 4        

Ingredients:

2 medium zucchini, grated

1 medium onion, diced 

½ cup low fat grated cheese

1 cup self-raising flour

2 slices lean ham, diced

6 eggs

Salad, to serve

Method:

1. Preheat oven to 180° C.
2. Beat eggs in a large bowl.  Add onion, ham, cheese, flour and grated zucchini. Mix well.
3. Pour into a 1 litre greased baking dish.
4. Bake for 20 minutes or until set. Test with a skewer, it should come out clean.
5. Serve with a side salad.

Dinner

Chilli Beef and Veggie Stir Fry

Serves: 4       

Ingredients:

400g lean beef, cut into strips

2 tablespoons soy sauce

2 tablespoons sweet chilli sauce

1 medium onion, diced

1 red capsicum, sliced

1 clove garlic, crushed

2 medium carrots, sliced

125g snow peas

6 mushrooms, sliced

1 cup of uncooked rice

Method:

1. Cook rice according to packet instructions.
2. Heat large fry pan or wok over high heat. Spray lightly with oil.
3. Add onions and garlic. Cook, stirring, until browned.
4. Add beef and cook until browned.
5. Add vegies, chilli sauce, soy sauce and honey.  Cook, stirring, until beef is cooked through.
6. Serve with cooked rice.

Steamed Fish Bundles

Serves: 4       

Ingredients:

4 x 120g firm white fish fillets e.g. coral trout, barramundi

1 tablespoon soy sauce

2 teaspoons honey

¼ teaspoon olive oil

1 large carrot, sliced thinly

3 spring onions, sliced thinly

4 cm piece fresh ginger, sliced thinly

½ orange, sliced thinly

½ cup fresh coriander leaves

2 cups cooked basmati rice

Method:

1. Preheat oven to 200^oC.
2. Place each fish fillet on 20 cm squares of baking paper or foil.
3. Combine soy sauce, honey and oil in a small bowl. Pour over fish.
4. Combine carrot, onion and ginger in a bowl. Place on fish and top with orange slice.
5. Gather corners of baking paper or foil together above the fish and twist to securely close.
6. Place fish bundles on over tray and bake for 15 minutes. Stand fish 5 minutes.
7. Divide rice between 4 plates. Place fillet on top of rice and top with coriander.

Sang Choy Bow

Serves: 4       

Ingredients:

1 teaspoon vegetable oil

1 red or yellow capsicum, sliced thinly

1 medium brown onion, diced

2 cloves garlic, crushed

2 cm piece ginger, grated

400 g lean beef mince

2 tablespoons soy sauce

2 tablespoons oyster sauce

1 tablespoon lime juice

3 cups bean sprouts

4 spring onions, sliced thinly

¼ cup fresh coriander, roughly chopped

8 large iceberg or butter lettuce leaves

Method:

1. Heat oil in large fry pan or wok over high heat. Add capsicum, onion, garlic and ginger. Cook, stirring, until onion softens.
2. Add beef and cook, stirring, until browned.
3. Add soy sauce, oyster sauce and lime juice. Stir to combine.
4. Remove from heat. Add bean sprouts, spring onion and coriander. Toss to combine.
5. Spoon sang choy bow mixture into lettuce leaves to serve.

Chicken Skewers with Couscous

Serves: 4       

Ingredients:

400g lean chicken, diced

12 bamboo skewers, soaked in water and drained

½ teaspoon olive oil

300g pumpkin, peeled, diced

2 medium red onions, finely diced

1 red capsicum, diced

1 cup couscous

375ml reduced salt vegetable stock

1 cup coriander leaves, chopped

Method:

1. Thread chicken cubes onto skewers. Set aside.
2. Heat oil in non-stick saucepan. Add chopped vegetables and cook, stirring, until softened.
3. Add couscous and stock. Turn off heat, cover and stand for 5 minutes or until all liquid is absorbed. Lightly separate couscous with a fork. Stir in coriander.
4. Heat grill plate and spray lightly with oil. Cook chicken skewers. Remove, cover and allow to rest for 3-5 minutes.
5. Divide couscous between 4 plates and top with chicken skewers.

Frozen Fruit Skewers

Makes: 8

Ingredients:

1.5 kg seedless watermelon

½ honeydew melon

½ rockmelon

8 bamboo skewers

Method:

1. Using a melon baller, scoop balls from watermelon, honeydew melon and rockmelon.
2. Thread balls onto skewers
3. Wrap each skewer in plastic wrap. Place in a large snap-lock or freezer bag.
4. Freeze overnight or until frozen.

Oaty Apricot Muffins

Makes: 24 mini muffins or 12 large muffins

1 cup self raising flour

½ cup rolled oats

¼ cup brown sugar

100g dried apricots, chopped

½ cup low fat natural yoghurt

¼ cup low fat milk

1 egg

1 tablespoon olive oil

1 teaspoon vanilla essence

Method:

1. Preheat oven to 180^oC.
2. Lightly grease 24 hole mini muffin pan or 12 hole muffin pan. Line with muffin cases.
3. Sift flour into bowl. Add oats, sugar and apricots. Stir to combine.
4. In a separate bowl, whisk eggs, yoghurt, milk, oil and vanilla together. Add to dry ingredients and stir to combine.
5. Divide mixture between muffin cases.
6. Bake for 20-25 minutes or until golden.

Recipes for Allergies and/or Intolerances 

Self-Saucing Chocolate Pudding - Egg Free

Fruit Cake - Egg Free