INGREDIENTS
(serves 4) 400g can diced tomatoes with basil, onion and garlic 2 small (400g) chicken breasts, trimmed of fat 20 basil leaves 270g jar 97% fat free sundried tomatoes, drained 270g jar char-grilled capsicum or roasted pepper strips, drained 2 cups (100g) baby spinach leaves 1 cup grated reduced-fat mozzarella cheese 800g sweet potato, peeled, chopped into 2cm cubes¼ to ½ cup low-fat milk basil leaves, extra to serve METHOD Step 1: Preheat oven to 200°C (180°C fan forced). Step 2: Spread ¼ cup diced tomato in the base of a large ovenproof dish. Step 3: Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks Step 4: between 2 sheets of plastic wrap to 5mm thickness. Step 5: Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomato pieces and capsicum. Step 5: Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned. Step 6: Steam sweet potato for 10-15 minutes until tender. Alternatively, microwave in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes. Step 7: Drain and add ¼ cup milk and mash with a potato masher until smooth. Add more milk if required for desired consistency. Step 8: Divide sweet potato mash and chicken between serving plates, sprinkle with basil. Serve. From: www.livelighter.com.au
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INGREDIENTS
(serves 4) 16 rice paper wrappers 2 cos lettuce leaves, shredded 50g snow pea sprouts 1 medium carrot, peeled, grated 1 Lebanese cucumber, cut into short, thin sticks 1/4 red cabbage, finely shredded 1 1/2 cups barbecued chicken, shredded 1 mango, peeled, cut into short strips 60g unsalted roasted cashews, chopped METHOD Step 1: Arrange all the vegetables and meat in bowls or plates ready to select from. Step 2: Fill a shallow dish with warm-hot water. Dip 1 rice paper wrapper into water one at a time until softened. Place on a chopping board. Step 3: Place lettuce along 1 edge of rice paper. Top with sprouts, carrot, cucumber, cabbage, chicken, mango and cashews. Step 4: Fold in edges and roll up to enclose filling. Cover with a damp tea towel. Repeat with remaining ingredients. From: www.healthier.qld.gov.au INGREDIENTS
100g wholemeal flour 100g oats 2 tbsp. brown sugar 1 tbsp. margarine 400g canned or fresh fruit 1 tsp cinnamon METHOD Step 1: Preheat oven to 180°C. Step 2: Combine flour, oats and sugar in a bowl. Step 3: Using fingertips, rub margarine into dry ingredients until mixture feels like breadcrumbs. Step 4: Drain any fruit juice from can and layer fruit across base of a large, ovenproof baking dish. Step 5: Sprinkle cinnamon evenly over fruit. Step 6: Scatter crumble mixture evenly over fruit. Step 7: Bake in oven for about 20 minutes, until golden brown on top. From: www.heas.health.vic.gov.au INGREDIENTS
3/4 cup (105g) slightly thawed frozen raspberries 1 cup (90g) rolled oats 3/4 cup (60g) shredded coconut 1/4 cup (60g) coconut oil 1 tablespoon sunflower seeds METHOD Step 1: Process raspberries, rolled oats, shredded coconut, coconut oil and sunflower seeds in a food processor until almost smooth and well combined. Step 2: Roll 2-tablespoon portions of the raspberry mixture into balls. Place on a lined tray in the fridge for 1 hour or until set. Store in an airtight container in the fridge for up to 1 week. From: www.taste.com INGREDIENTS
1 cup wholemeal self-raising flour 1/2 cup self-raising flour, sifted 1/4 cup reduced-fat grated tasty cheese 1 medium zucchini, grated 3 slices (70g) honey leg ham, diced 1 1/4 cups skim milk 2 eggs, lightly beaten Olive oil cooking spray 1/2 cup plain low-fat yoghurt 1 tablespoon finely chopped fresh chives METHOD Step 1 Combine flours and cheese in a large bowl. Make a well in centre. Combine zucchini, ham, milk and eggs in a large jug. Add egg mixture to flour mixture. Stir until combined. Step 2 Lightly spray a non-stick frying pan with oil. Heat over medium heat. Drop 1 heaped tablespoon of batter into pan. Repeat to make 6 pikelets. Cook for 2 to 3 minutes or until bubbles start to form on surface. Turn over. Cook for 1 to 2 minutes or until golden and cooked through. Cool on a wire rack. Repeat with remaining batter to make 24 pikelets. Step 3 Combine yoghurt and chives in a small bowl. Stir to combine. Serve pikelets with yoghurt mixture. From: www.taste.com INGREDIENTS
6 eggs 1 tablespoon chopped fresh mint Salt & freshly ground pepper 125g feta, crumbled 2 tablespoons extra virgin olive oil 4 shallots, trimmed and sliced thickly 1 garlic clove, crushed 250g cherry tomatoes,quartered Mixed salad leaves, to serve METHOD Step 1 Whisk the eggs and mint together. Season with salt and pepper. Stir in the feta. Step 2 Heat the oil in a 20cm non-stick frying pan over a medium heat. Add the shallots and garlic, and cook for 2 minutes. Stir in the tomatoes. Pour over the egg mixture and shake pan gently to disperse the egg. Cook for 4-5 minutes or until almost set but still a little runny on top. Step 3 Preheat grill to high. Place the frying pan under the grill for 1-2 minutes or until set and golden on top. Cool or serve it warm with salad leaves. From: www.taste.com INGREDIENTS
(serves 6) Olive or canola oil spray 1 leek, white part only, cut lengthways and finely sliced 600g peeled pumpkin, cut into 1cm cubes 6 eggs, lightly beaten ⅓ cup low-fat milk 95g reduced-fat feta cheese, cut into 5mm cubes ¾ cup chopped basil leaves METHOD Step 1: Preheat oven to 200°C (180°C fan forced). Step 2: Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat. Step 3: Add leek and cook for 3 minutes, stirring occasionally, until softened. Step 4: Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender. Step 5: In a medium sized jug, whisk together eggs and milk. Season with black pepper. Step 6: Remove pumpkin mixture from heat and stir through feta and basil. Step 7: Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden Step 8: Cool in the pan for 5 minutes before turning on a wire rack, serve warm or cold From: https://www.healthier.qld.gov.au/recipes INGREDIENTS
(serves 6) 5 eggs Freshly ground or cracked black pepper 1 large zucchini, grated 400g peeled and grated carrot, sweet potato or pumpkin 1½ cups drained canned corn kernels or frozen peas 1 medium brown onion, peeled and diced 2 teaspoons dried mixed herbs ¾ cup wholemeal self-raising flour 1 cup reduced-fat grated cheddar cheese Olive or canola oil spray 3 large tomatoes, thinly sliced (optional) METHOD Step 1: Preheat oven to 200°C (180ºC fan forced). Step 2: Whisk eggs in a medium jug, season with black pepper and set aside. Step 3: In a large bowl, combine remaining ingredients except tomato. Add eggs and stir mixture until well combined. Step 4: Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer. Step 5: Bake for 40-45 minutes or until firm and golden brown. Step 6: Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices. Serve either hot or cold From: https://www.healthier.qld.gov.au/recipes INGREDIENTS
225g (1 1/2 cups) self-raising flour 2 teaspoons baking powder 330g (1 1/4 cups) Greek yoghurt 40g butter, melted 1 tablespoon coconut sugar 1 teaspoon ground cinnamon or mixed spice 75g (2/3 cup) Muesli 20g (1/4 cup) desiccated coconut Melted 70% dark chocolate, to drizzle METHOD Step 1 Preheat oven to 180C/160C fan forced. Line a large baking tray with baking paper. Step 2 Place flour and baking powder in a large bowl. Make a well in the centre. Add yoghurt. Use a round-bladed knife to stir until mixture just comes together. Turn onto a lightly floured surface and gently knead until just smooth (dough will be slightly sticky). Step 3 Roll the dough out on a well-floured sheet of baking paper into a 26 x 32cm rectangle. Brush half the melted butter over the dough, leaving a 2cm border. Sprinkle with the combined sugar and cinnamon. Scatter three-quarters each of the muesli and coconut over the dough and lightly press to stick. Step 4 Starting from a long side, roll up the dough and cut into 12 slices. Place on the prepared tray, cut side up and sides touching, allowing a little room for spreading. Brush with the remaining butter and scatter with the remaining muesli and coconut. Bake for 25-30 minutes or until scrolls are golden. Step 5 Drizzle with melted chocolate to serve (optional). From: www.taste.com INGREDIENTS
3 cups fruit granola 1/4 cup chopped dried apricots 1/4 cup chopped dried dates 1/4 cup chopped dried figs 1/3 cup shredded coconut 125g butter, chopped 1/3 cup honey 1/3 cup peanut butter 1/2 cup firmly packed brown sugar METHOD Step 1 Grease a 3cm-deep, 16cm x 26cm (base) slice pan. Line with baking paper, allowing a 2cm overhang on long sides. Step 2 Combine muesli, apricots, dates, figs and coconut in a large bowl. Step 3 Place butter, honey, peanut butter and sugar in a saucepan over medium heat. Cook, stirring, for 4 to 5 minutes or until mixture has thickened. Add to muesli mixture. Stir to combine. Press mixture into prepared pan. Smooth top. Cover. Refrigerate overnight or until set. Cut into 12 bars. Serve. From: www.taste.com INGREDIENTS
6 eggs, lightly beaten 1 green onion, chopped 2 bacon rashers, sliced 1 small zucchini, shaved into ribbons using a peeler 2 tablespoons self-raising flour 2 tablespoons milk Salt and cracked black pepper 1/3 cup grated tasty cheese 8 cherry tomatoes or grape tomatoes, halved Chopped flat-leaf parsley, to serve METHOD Step 1 Preheat oven to 175°C. Line a 16 x 26cm (base measurement) baking pan with non-stick baking paper. Place the eggs in a large bowl and add the green onion, bacon, zucchini, flour, milk, salt, pepper and half of the cheese. Stir until well combined. Step 2 Pour the mixture into the prepared pan. Arrange tomato halves on top, pressing into the mixture slightly. Sprinkle with remaining cheese. Step 3 Cook for 20-25 minutes or until set and golden on top. Sprinkle with chopped flat-leaf parsley to serve. Slice and serve warm or refrigerate and serve later. From: www.taste.com INGREDIENTS
2 cups (210g) O&G Apple, Pecan & Coconut Bircher Muesli 1 cup (250ml) cloudy apple juice 1 1/2 cups (420g) low-fat Greek-style yoghurt 1 banana, thinly sliced 2 oranges, peeled, segmented 1 tablespoon dried goji berries 1 tablespoon pepitas (pumpkin seeds) 1/4 cup (30g) pecans or almonds, coarsely chopped Maple syrup, to serve METHOD Step 1 Place the muesli in a medium bowl. Pour over the apple juice. Add 1 cup (280g) yoghurt and stir to combine. Cover and place in the fridge overnight to soak. Step 2 Divide the muesli mixture among serving bowls. Top with the remaining yoghurt, banana, orange, goji berries, pepitas and pecans or almonds. Drizzle with a little maple syrup to serve. From: www.taste.com INGREDIENTS
• 1/2 cup almond kernels • 1/2 cup coconut flakes • 2 cups traditional rolled oats • 1 large over-ripe banana • 1 egg, lightly beaten • 1/4 cup honey • 1/4 cup almond spread • 70g packet dried blueberries • 1/2 cup pepita and sunflower seed mix • 1 teaspoon ground cinnamon METHOD Step 1: Preheat oven to 180C/160C fan-forced. Line a large baking tray with baking paper. Step 2: Place almonds, coconut and 1 cup oats in a food processor. Process until mixture resembles fine breadcrumbs. Transfer mixture to a bowl. Add banana to food processor. Process until smooth. Add to oat mixture with egg, honey, almond spread, blueberries, seed mix, cinnamon and remaining oats. Stir until well combined. Step 3: Using 1 level tablespoon of mixture at a time, roll and shape mixture into 4cm rounds. Place, 2cm apart, on prepared tray. Sprinkle with extra oats. Bake for 10 to 12 minutes or until golden. Stand on tray for 5 minutes. Transfer to a wire rack to cool. Serve. From: www.taste.com INGREDIENTS
2 cups granola 1 cup dried apricots 1/4 cup honey 60g butter, melted 3/4 cup shredded coconut METHOD Step 1: Place muesli, apricots, honey and warm, melted butter in a food processor. Process for 2 to 3 minutes or until well combined. Step 2: Place coconut in a shallow dish. Roll tablespoons of muesli mixture into balls. Coat balls in coconut. Set aside to cool for 15 minutes before serving. From: www.taste.com INGREDIENTS
(serves 2) 1 lime, juiced 1/2 tsp wasabi paste 1 avocado 300g sushi-grade salmon, or smoked salmon, cut into 2cm cubes 1/3 cup shelled edamame beans 2 radishes, trimmed, thinly sliced 2 tsp black or white sesame seeds 1/2 cup cooked brown rice 2 spring onions, sliced METHOD Step 1: Place lime juice and wasabi paste in a small bowl and stir to combine. Step 2: Cut avocado in half lengthways and remove seed. Scoop out flesh using a large spoon, reserving skins. Cut flesh into 2cm cubes and add to lime dressing. Toss to coat and set aside. Step 3: Place salmon, edamame beans, radish and sesame seeds in a bowl and toss to combine. Toss through avocado pieces. Step 4: Divide rice among avocado skins then top with salmon mix. Scatter over spring onions to serve. From: www.woolworths.com.au INGREDIENTS
(serves 4) - 2 cups cooked quinoa - 1 mango, peeled and diced - 1 cup strawberries, quartered - 1/2 cup blueberries - 2 tablespoons pine nuts - Chopped mint leaves, for garnish - 1/4 cup olive oil - 1/4 cup apple cider vinegar - Zest of 1 lemon - 3 tablespoons freshly squeezed lemon juice - 1 tablespoon sugar METHOD Step 1: To make the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest and juice, and sugar in a small bowl; set aside. Step 2: In a large bowl, combine quinoa, mango, strawberries, blueberries and pine nuts. Stir in lemon vinaigrette. Step 3: Serve immediately, garnished with mint leaves. From: https://damndelicious.net INGREDIENTS
1 onion, diced 1 tablespoon olive oil, plus extra to grease 1 large pita bread, split into 2 rounds, each cut into quarters 200g shaved ham 1/2 cup chopped basil, plus whole leaves to garnish 12 cherry tomatoes, halved 6 eggs METHOD Step 1: Preheat oven to 180°C. Heat oil in a frypan over medium heat and cook onions for 3-5 minutes until soft and lightly golden. Set aside. Step 2: Lightly oil a 6-hole (200ml each) muffin tray. Line each hole with a pita quarter, discarding remaining 2 quarters. Divide onion, ham, basil and tomatoes into each tart and crack an egg on top. Cook for 25 minutes or until whites of the eggs are just cooked. Garnish with basil. From: www.taste.com INGREDIENTS
1 1/4 cups (110g) rolled oats 1 1/2 cups (375ml) almond milk 2 tablespoons maple syrup 1 small ripe pear, cored, coarsely grated 125g blueberries 1 tablespoon poppy seeds Chopped pecans, to serve Blueberries, extra, to serve Thinly sliced pear, to serve Maple syrup, extra, to serve METHOD Step 1 Combine the oats, almond milk, maple syrup, grated pear, blueberries and poppy seeds in a medium bowl. Cover with plastic wrap. Place in the fridge overnight to soak. Step 2 Divide the oat mixture evenly among serving bowls. Decorate with the pecan, extra blueberries, sliced pear and extra maple syrup. From: www.taste.com INGREDIENTS
Coconut Bread 65g (3/4 cup) desiccated coconut 20g (2/3 cup) coconut sugar 110g (2/3 cup) buckwheat flour 55g (1/2 cup) almond meal 40g (1/3 cup) coconut flour 2 teaspoons baking powder 3 eggs 185ml (3/4 cup) Coconut Milk 120ml melted coconut oil 1 1/2 teaspoons lemon rind, finely grated 1 teaspoon vanilla extract 2 tablespoons coconut flakes Berry Chia Jam 300g thawed frozen raspberries 1 1/2 tablespoons honey 3 teaspoons fresh lemon juice 5 teaspoons white chia seeds METHOD Step 1: Preheat the oven to 180C/160C fan forced. Grease the base and sides of a 9.5 x 19.5cm (base measurement) loaf pan and line with baking paper, allowing edges to overhang. Step 2: Combine the desiccated coconut, coconut sugar, buckwheat flour, almond meal, coconut flour and baking powder in a large bowl. Make a well in the centre. Step 3: Whisk the eggs, milk, oil, rind and vanilla in a jug. Add to well. Stir to combine. Pour into the prepared pan. Combine the coconut flakes and extra sugar in a small bowl. Sprinkle over the top of the loaf. Bake for 50-55 minutes or until a skewer inserted in the centre comes out clean. Cool in the pan for 10 minutes. Transfer to a wire rack to cool completely. Step 4: Meanwhile, for jam, place raspberries, honey and juice in a small saucepan over medium-low heat. Bring to a simmer. Simmer for 5 minutes. Add chia. Simmer for 1 minute or until thickened slightly. Remove from heat. Transfer to a bowl. Set aside to cool completely. Step 5: Cut the loaf into slices and serve with chia jam. From: www.taste.com INGREDIENTS
1 1/2 cups self-raising flour 200g diced apricots 1/3 cup brown sugar 3/4 cup buttermilk 1/2 cup vegetable oil 2 eggs Icing sugar, to dust Green grapes, to serve METHOD Step 1: Preheat oven to 190C or 170C fan-forced. Line a 12-hole, 1/3-cup capacity muffin pan with paper cases. Step 2: Combine flour, apricots and sugar in a large bowl. Whisk together buttermilk, oil and eggs. Add to flour and lightly mix to combine. Do not overmix. Fill prepared pan. Step 3: Bake for 20-25 mins, or until top springs back when lightly touched. Cool on a wire rack. Dust with icing sugar and pack in lunchbox with green grapes. From: www.taste.com INGREDIENTS
(Serves 4) - 500g Coles Graze Grass Fed Beef Stir-Fry strips - 1 red onion, cut into wedges - 2 bunches baby broccoli, cut into 5cm lengths - 1/3 cup (80ml) sweet chilli sauce - 1/2 cup (75g) toasted cashews METHOD: Step 1: Heat a non-stick wok over high heat. Add one-quarter of the beef and stir-fry for 1-2 mins or until browned. Transfer to a bowl. Step 2: Repeat in 3 more batches with remaining beef Step 3: Add onion and baby broccoli to the wok and stir-fry for 2 mins or until just tender. Return the beef to the wok with sweet chilli sauce and cashews. Stir-fry for 2 mins or until heated through. From: www.taste.com.au INGREDIENTS
(serves 6) 1 large barbecued chicken 2 ripe avocados, halved, stone removed, peeled 2 teaspoons fresh lemon juice 1/2 teaspoon Tabasco sauce 6 Mountain Bread white wheat wraps 100g baby spinach leaves 6 small ripe tomatoes, thinly sliced METHOD Step 1: Remove the chicken meat from the bones. Discard the bones, skin and seasoning. Coarsely shred the chicken and place in a large bowl. Step 2: Place the avocado, lemon juice and Tabasco sauce in a large bowl. Use a fork to mash until almost smooth. Season with salt and pepper. Step 3: Place wraps on a clean work surface. Divide the avocado mixture among the wraps. Top with chicken, spinach and tomato. Roll up firmly to enclose filling. Wrap in non-stick baking paper to serve. From: www.taste.com INGREDIENTS
50g brown rice 100g baby spinach leaves 6 eggs 1 carrot, coarsely grated 1 zucchini, coarsely grated 65g Weight Watchers Cottage Cheese 120g cherry tomatoes, halved Fresh mint leaves METHOD Step 1 Place rice and 125ml water in a small saucepan over high heat. Bring to the boil. Reduce heat and simmer, covered, for 25 minutes or until rice is just tender. Step 2 Preheat oven to 180C or 160C fan-forced. Line a 26cm x 16cm (base measurement) slab tin with baking paper, allowing paper to hang over the 2 long sides. Place spinach in a large bowl. Add enough boiling water to cover. Soak for 30 seconds or until just wilted. Drain well. Step 3 Whisk eggs in a large bowl until combined. Season with salt and pepper. Stir in rice, spinach, carrot and zucchini. Pour into prepared tin and distribute evenly. Dollop cottage cheese over the top. Use the back of a spoon to lightly press cheese into egg mixture. Bake for 30–35 minutes or until golden and set. Step 4 Cut into slices and serve topped with tomatoes and mint. From: www.taste.com INGREDIENTS
1 and a 1/4 cups frozen raspberries 1 cup coconut yoghurt 2 cups milk 2 Weet-Bix, crumbled 2 tablespoons maple syrup 2 tablespoons coconut flakes, toasted METHOD Step 1 Blend 1 cup raspberries, yoghurt, milk, Weet-Bix and maple syrup in a blender until smooth. Pour into glasses. Step 2 Top with remaining thawed raspberries and coconut. Serve. From: www.taste.com INGREDIENTS
Olive or canola oil spray 1 leek, white part only, cut lengthways and finely sliced 600g peeled pumpkin, cut into 1cm cubes 6 eggs, lightly beaten ⅓ cup low-fat milk 95g reduced-fat feta cheese, cut into 5mm cubes ¾ cup chopped basil leaves METHOD Step 1 Preheat oven to 200°C (180°C fan forced). Step 2 Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat. Step 3 Add leek and cook for 3 minutes, stirring occasionally, until softened. Step 4 Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender. Step 5 In a medium sized jug, whisk together eggs and milk. Season with black pepper. Step 6 Remove pumpkin mixture from heat and stir through feta and basil. Step 7 Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden. Step 8 Cool in the pan for 5 minutes before turning on a wire rack, serve warm or cold From: www.livelighter.com.au |
A collection of EduEat's favourite healthy and nutritious meals.It is essential to start off your day with good food so you can be sustained throughout the whole day, which is why we chose the best recipes for breakfast, morning tea/elevenses and lunch!
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