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
(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
(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
(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
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 INGREDIENTS
375g dried lasagne sheets, broken 2 tablespoons extra virgin olive oil 2 garlic cloves, crushed 1 teaspoon dried chilli flakes (optional) 1 lemon, rind finely grated, juiced 250g cherry tomatoes, halved 55g (1/3 cup) pitted kalamata olives, halved 400g cannellini beans, rinsed, drained 100g baby spinach Shredded parmesan, to serve METHOD Step 1 Cook the lasagne pieces in a large saucepan of boiling water, stirring occasionally to prevent sticking, for 5 minutes or until al dente. Drain. Step 2 Meanwhile, combine the olive oil, garlic, chilli, if using, and lemon rind in a large, deep frying pan over medium heat. When the oil starts to sizzle, add the tomato. Cook, stirring occasionally, for 4-5 minutes or until softened. Step 3 Add the olive, beans, spinach, lasagne pieces and lemon juice to the frying pan. Use tongs to toss to combine. Season. Divide among bowls and sprinkle with parmesan. From: www.taste.com |
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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