Fish Parcels with Dill and Lemon

Fish parcels with dill and lemon

Serves:4
Cooking time: 15 minutes

Ingredients:

• 4 white fish fillets
• 1 tbs fresh dill sprigs
• 1 lemon, sliced
• 1 bunch asparagus, ends trimmed
• 30g butter
• steamed vegetables and potatoes, to serve

Method:

1. Preheat oven to 200 degrees celcius. Cut 4 pieces of bake paper large enough to wrap fish.
2. Place a piece of fish onto each piece of bake paper. Season with salt and freshly ground black pepper and top with some sprigs of dill. Place 2 slices of lemon and a few spears of asparagus on each. Dot with butter.
3. Bring sides of the paper up and fold over a few times to seal. Fold in ends and tuck under parcel. Place onto a baking tray. Bake for 15 mins or until fish is cooked.
4. Serve parcels with steamed potatoes and extra vegetables, if desired.

Tip:

Serve the parcels straight onto plates. The fish steamed in its own juices will be moist and succulent when opened.

Nutritional Information:

Per Serve:

• 38g protein
• 7.5g fat (4g saturated fat)
• 1.5g carbohydrate
• 1.5g dietary fibre
• 980 kJ (235 Cals)

Source:

Sweet Slaw

Serves: 6
Preparation time: 10 minutes

Ingredients:

• 1/4 cup low-fat greek yoghurt
• 11/2 tbs lemon juice
• 2 tsp tahini
• 1 tsp honey
• 1/2 tsp finely grated ginger
• 1/4 each of red and green cabbage, finely shredded
• 1 Pink Lady apple, julienne
• 1/4 cup chopped chives

Method:

1. Place low-fat greek yoghurt, lemon juice, tahini, honey and ginger and whisk together. Season with salt and pepper.
2. Add red and green cabbage to a large bowl. Pink Lady apple and add to bowl. Add chives and toss to combine. Drizzle over dressing. Toss to combine. Serve.

Source:

Super Healthy Sweet corn fritters

Serves:4
Time to prepare: 35 minutes

Full ingredient list:

• 2 cobs corn, boiled for 5–10min
• 1/2 cup cannellini beans, drained
• 1 cup polenta
• 1/4 cup plain wholemeal flour
• 1 cup buttermilk
• 1 egg
• cooking oil spray
• Herbed yoghurt
• 1 cup low-fat natural yoghurt
• 1/2 cup chopped chives
• green salad, to serve

Instructions

Step 1 Cut kernels from corn cobs and place in a food processor with cannellini beans. Process until well chopped, but not smooth. Add polenta, flour, buttermilk and egg and pulse until well combined. If time permits, allow mixture to stand for 20 minutes.

Step 2 Make Herbed yoghurt: combine yoghurt and chives.

Step 3 Heat a frying pan over medium heat and spray with oil. Cook 1/4 cup mixture at a time until golden on both sides. Repeat with remaining mixture, until all fritters are cooked.
Serve immediately with Herbed yoghurt and a green salad.

Energy:1590kJCalories:380calProtein:19gFat:5g- saturated:1.5gCarbohydrates:60g- sugars:10gDietary Fibre:8gSodium:115mgCalcium:288mgIron:3.5mg

Nutrition information is given per serve

Source:

Dairy free breakfast smoothie

Ingredients

~ Juice from one orange

~ 1/2 cup of frozen berries

~ 1 frozen banana

~ Other fresh fruit if you wish

Recipe

1. Combine all the ingredients in a blender. If you want it to be less think add water or the juice from one more orange. The more juice you add the more natural sugars yoursmoothie will have.

Serving suggestions - Serves 1

~ If you want some protein, add an egg white to the recipe and blend well. Alternatively, ensure you have a handfull of nuts or a small handful of sliced meat / bacon to get an extra protein hit.

~ Make-take-and-go:Pop this in a shaker and take with you so you can enjoy it on your way to work

Source:

Poached chicken breast with sesame oil and baby bok choy

Serves 2.

Ingredients

300g free-range chicken breast fillet
1 stick lemongrass
4 bunches baby bokchoy
1 tbsp peanut oil
1 garlic clove, crushed
3 thin slices ginger
1 tbsp light soy sauce
cracked black pepper
1 tsp sesame oil
1 tbsp sesame seeds

Method

Place chicken in a saucepan and cover with water. Cut hard bulb off base of lemongrass, remove hard outer leaves, cut stalk into 7.5cm pieces and bend to bruise.

Add pieces to water and bring to the boil. Simmer for 5 minutes, then remove from heat and set aside for 10 minutes to cook chicken through.

In the meantime, cut baby bokchoy into quarters lengthways and wash. Heat peanut oil in a wok, add garlic and ginger and cook for about a minute, then add bokchoy and stir-fry until leaves are wilted but there's still crunch in stalks.

Stir through soy sauce, place in serving bowls and sprinkle with pepper.

Remove cooked chicken from water (the poaching water can be frozen and used as chicken stock), slice thickly on an angle and add to serving bowls. Drizzle with sesame oil and sprinkle with sesame seeds.

From: Sunday Life, Michelle Bridges

Lamb Shanks with sweet potato and cinnamon mash

Serves 6.

Ingredients
1 tsp salt
pepper, to taste
1/2 cup plain flour
6 lamb shanks
olive oil spray
2 tsp olive oil
1 leek, white part only, sliced
6 dutch carrots
10 cloves garlic, crushed
1 cup red wine
2 x 410g cans peeled tomatoes
1 cup salt-reduced beef stock
1 sprig rosemary
1 sprig thyme
zest of 1 lemon
2 large sweet potatoes, peeled and cut into chunks
1 stick cinnamon
1/2 cup skim milk

Method

Mix salt, pepper and flour in a bowl and coat lamb shanks.

Lightly spray a heavy-based casserole dish with oil and place over a medium-high heat.

Brown shanks for 2 minutes and set aside.

Heat olive oil in pan and cook leek and carrots for 4 minutes. Add garlic and cook for 30 seconds, then return the shanks to pan with wine. Bring to boil, then add tomatoes, stock, rosemary, thyme and lemon zest.

Return to the boil and simmer for 1 hour, turning shanks occasionally, until meat is cooked and falling off the bone.

Meanwhile, steam sweet potato with cinnamon until tender. Discard cinnamon and mash the sweet potatoes with milk.

Serve mash topped with shanks.

Source:

Sweet couscous with juice and dried fruit

Serves 2

Ingredients

1/2 cup freshly squeezed orange juice
¹/³ cup couscous
60g dried figs, diced
¼ cup currants
40g pitted prunes, diced
pinch ground cinnamon
1/2 cup plain low-kilojoule yoghurt

Method
Heat orange juice in a small saucepan until hot (do not boil). Pour hot juice over couscous in a medium bowl and stir well.

Stand, covered, for 2 minutes, then stir again. Repeat until fluffy. Stir through dried fruit.

Serve with a sprinkle of cinnamon on top and a dollop of yoghurt on the side.

Tip
You can store any leftover couscous and fruit in an airtight container in the fridge. Just warm it up in the microwave on medium before adding the cinnamon.

Source:

Greek iced coffee

Serves:1Prep time: 5 minutes

INGREDIENTS:

• 2 teaspoons instant coffee
• 1 teaspoon of sugar
• 2 ice cubes
• ¼ cup cold water
• 1/3 chilled milk

METHOD:

Place instant coffee, sugar, ice cubes and water in a jar (or shaker) with a tight fitting lid.

Shake vigorously until frothy. Stir in milk

NUTRITION INFO per serving

Calories: 57
Carbohydrates: 9g
Fat: 1g
Protein: 3g
Dietary Fiber: 0g
Saturated Fat: 1g
Cholesterol: 5mg
Potassium: 64mg
Sodium: 45mg

Source:

Place instant coffee, sugar, ice cubes and water in a jar with a tight-fitting lid; shake vigorously for 30 seconds, or until frothy. Stir in milk

Thai fish cakes with dipping sauce

INGREDIENTS:
250g salmon fillet (skin off)
250g raw peeled prawns
1/4 cup fish sauce
1 tablespoon red curry paste
1/2 teaspoon sugar
1 egg
150g green beans, trimmed and thinly sliced
1 long red chilli, seeds removed and thinly sliced
2 kaffir lime leaves, thinly sliced
oil to fry or barbeque

MethodPlace fish, fish sauce, curry paste, sugar and egg in a food processor and process until smooth, scraping down the sides from time to time.Scrape fish mixture into a bowl and stir through the beans, red chilli and kaffir lime leaves.Use slightly wet hand to shape into patties (8 - 10).Heat oil in frying pan or on barbeque.Cook patties (in 2 batches if in frying pan) for 3-5 minutes turning frequently and then drain on paper towel

INGREDIENTS FOR DIPPING SAUCE
1/2 cup white sugar
1/4 cup coconut vinegar or white vinegar
1 tablespoon fish sauce
2 tablespoons sweet chilli sauce
2 tablespoons coriander leaves, chopped

Method

Combine sugar, vinegar and 1/4 cup water in a saucepan over medium heat. Bring to the boil.
Reduce heat to low. Simmer, stirring, for 5 minutes or until sugar has dissolved.
Stir in fish sauce and sweet chilli sauce. Remove from heat.
Cool, then stir in coriander

Source:

French toast with berry compote

For a quick and delicious breakfast, try your hand at this recipe.

Serves 2Preparation time: 5 minutesCcooking time: 5 minutes

Ingredients:

4 eggs

4 slices wholegrain bread

½ cup low fat milk

1 pinch ground cinnamon

1 tsp polyunsaturated margarine

1 cup berries (any type, fresh or frozen)

2 tbsp brown sugar

Directions:

1. Whisk eggs, milk and cinnamon until combined.
2. Heat a non-stick fry pan and melt margarine.
3. Dip bread into egg mixture and fry gently on both sides for about 2-3 minutes.
4. Add berries to a small saucepan, add sugar and bring to a gentle simmer, be mindful not to overcook the berries.
5. Place French toast on to plates and serve with berries.

TIP

Cut bread into different shapes using a cookie cutter.

Recipe appears courtesy of The Australian Egg Corporation.

Vegan energy bars

Ingredients

(Makes 12–16)

½ cup (50 g) rolled oats

½ cup (75 g) walnuts, almonds or brazils

½ cup (75 g) sunflower seeds

½ cup (75 g) sesame seeds

½ cup (75 g) dried apricots, chopped

½ cup (100 g) medjool dates, chopped

½ cup (75 g) sultanas

½ cup (50 g) grated apple, about 1 small apple

1 teaspoon cinnamon

1 teaspoon mixed spice

1 teaspoon vanilla extract

1 teaspoon lemon zest pinch of salt

¼ cup (60 ml) cold-pressed almond, olive or coconut oil

Directions:

1. Put the oats, nuts and seeds in a food processor and blend until chopped. Add the rest of the ingredients and blend until the mixture starts to come together in a ball.
2. Press into a rectangular shape, about 1 cm (½”) thick, in a greased, lined 23 cm (9″) square tin
3. Bake at 150°C/300°F/Gas 2 for 20–25 minutes. Cut into bars.

This recipe appears in Divine Vegan Desserts by Lisa Fabry

Pesto asparagus roll-ups

Serves: 4

Ingredients

Asparagus & Rocket Pesto

2 bunches asparagus, steamed & chopped
3 – 4 garlic cloves
2 cups rocket leaves
3 tbsp olive oil
Salt & freshly ground pepper to taste
3 tbsp grated parmesan cheese

Semi-dried Tomato Pesto

2 cups semi-dried tomatoes
3 garlic cloves
1-2 small red chillies
3 tbsp olive oil
Salt & freshly ground pepper to taste
2 tbsp cashews (optional)

Roll-ups

Additional 2 bunches asparagus, woody ends removed
6 corn tortillas, roti or mountain bread
1/2 cup grated tasty cheese or crumbled feta

Directions

1. These roll-ups are delicious using either of the above pestos. To prepare pesto, use a blender or food mill to process all ingredients to desired smoothness then set aside.
2. Steam, microwave or boil additional asparagus until just tender, 3-4 minutes.
3. Spread tortillas thickly with pesto and top with cheese. Arrange 2-3 asparagus spears across each tortilla. Roll up firmly and serve whole, halved or sliced.

Recipe courtesy of Australian Asparagus Council

Chicken and mushroom pilaf

Serves: 6Cooking: 20 minutes

Ingredients

1½ cups long grain rice, rinsed
¼ cup olive oil
400g button mushrooms, thinly sliced
6 spring onions, thinly sliced
100g dried dessert figs, chopped
2 oranges, rind finely grated, juiced
1½ cups shredded cooked chicken
1 cup roasted salted cashews
½ cup flat-leaf parsley leaves, chopped

Directions

1. Cook rice following the absorption method on the packet (for a quick microwave method, see tip below). Rinse under cold water then drain well. Spread the cool rice out onto a baking tray. Cover and refrigerate 1 hour, if time permits.
2. Heat 1½ tablespoons of oil in a large non-stick frying pan over medium-high heat. Add mushrooms and spring onions. Cook, stirring occasionally, for 3 minutes or until mushrooms are tender. Add the figs, orange rind and 2 tablespoons orange juice. Cook for 1 minute.
3. Reduce heat to medium. Add the rice, chicken and cashews. Cook, tossing gently, for 3-4 minutes or until heated through.
4. Whisk together remaining 1½ tablespoons oil, 1/3 cup orange juice, parsley and salt and pepper until well combined. Pour the dressing over the pilaf and stir to combine. Serve warm or at room temperature.

Tip: Place a sheet of baking paper on the microwave turntable to catch spills. Pour water over rinsed rice until it sits 2.5cm to 3cm above the level of rice. Cover with two layers of plastic wrap or a lid. Microwave on high (100%) for 5 minutes, then on medium (50%) for 7 minutes. Stand for 5 minutes. Remove the lid and stir with a fork.

Recipe courtesy of Australian Mushroom Growers’ Association

Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )

Ingredients:

Serves:16-20

• 3/4cupegg white, beat (or egg substitute)
• 1/2cupunsweetened applesauce
• 1/2cupfat-free margarine, melted
• 2 cupszucchini, shredded
• 1/2cupcarrot, shredded
• 6 tablespoonsSplenda brown sugar blend (3/4 cup reg. brown sugar)
• 3/4cupSplenda granular
• 1 teaspoonbaking powder
• 1 teaspoonbaking soda
• 1 teaspooncinnamon
• 1 teaspoonnutmeg
• 1/2teaspoonsalt
• 2 teaspoonsvanilla extract
• 1/4cupwalnuts, chopped
• 2 cupswhole wheat flour

Directions:

1. Preheat oven 350 degrees.
2. Grease and flour two medium loaf pans.
3. In a bowl combine egg, brown sugar, sugar, apple sauce, and margarine.
4. To bowl add baking powder, baking soda, cinnamon,nutmeg, salt, and vanilla.
5. Add flour slowly.
6. Add shredded carrots, zucchini and nuts.
7. Beat mixture (by hand or mixer).
8. Pour loaf into pans.
9. Bake 45 mins or 'til toothpick comes out clean.

Nutritional Facts for Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )

Serving Size: 1 (45 g)

Servings Per Recipe: 16

Amount Per Serving% Daily Value

Calories 79.3

Calories from Fat 1519%

Total Fat 1.7 g2%

Saturated Fat 0.2 g1%

Cholesterol 0.0 mg0%

Sodium 200.1 mg8%

Total Carbohydrate 13.2 g4%

Dietary Fibre 2.2 g8%

Sugars 1.5 g6%

Protein 3.7 g7%

Recipe courtesy of Food.com

Pork san choybau

• 2 tablespoons oyster sauce
• 2 teaspoons canola oil
• 2 garlic cloves, crushed
• 4 green onions, finely sliced
• 400g lean pork mince
• 1/2 x 227g can water chestnuts, drained, finely chopped
• 100g green beans, finely sliced
• 8 iceberg lettuce leaves, trimmed (see tip)
• Steamed doongara rice, to serve

Energy
1884kJ / Fat saturated
2.10g
Fat Total
10.30g / Carbohydrate sugars
-
Carbohydrate Total
58.60g / Dietary Fibre
3.10g
Protein
26.70g / Cholesterol
30.00mg
Sodium
542mg

All nutrition values are per serve.

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Step 1Combine oyster sauce and 1 tablespoon cold water in a bowl. Heat oil in a wok over medium heat. Add garlic and onion. Stir-fry for 1 minute or until onion has softened.

Step 2Increase heat to medium-high. Add mince. Stir-fry for 3 to 4 minutes or until browned.

Step 3Add chestnuts, beans and oyster sauce mixture. Stir-fry for 2 minutes or until beans are tender. Spoon into lettuce leaves. Serve with rice.

Recipe courtesy of SUPER FOOD IDEAS

Vegie rice paper rolls

• 1 x 82g pkt instant noodles
• 1/4 bunch coriander, leaves picked
• 50g (1/3 cup) crushed peanuts
• 1 tbs soy sauce
• 10 rice paper sheets
• 100g firm tofu, thinly sliced
• 2 Lebanese cucumbers, washed, cut into 8cm matchsticks
• 1 carrot, peeled, cut into
• 8cm matchsticks
• Sweet chilli sauce, to serve

Energy420kJ / Fat saturated0.50g
Fat Total2.50g / Carbohydrate sugars-
Carbohydrate Total
16.00g / Dietary Fibre
-
Protein3.00g / Cholesterol
-
Sodium

1. Step 1Discard the dried vegetable and flavour sachets from the noodles. Bring 500ml (2 cups) water to the boil. Add the noodles and cook for 2 minutes. Drain. Set aside to cool slightly. Combine the noodles, coriander, peanuts and soy sauce in a small bowl.
2. Step 2 Fill a large, shallow bowl with warm water. Soak 1 rice-paper sheet in the water for 20 seconds or until just soft (don't soak the sheet for too long or it will tear). Drain on paper towel.Transfer to a chopping board. Place some of the noodle mixture in the centre. Top with some of the tofu, cucumber and carrot. Fold in the ends and roll up to enclose.
3. Step 3Repeat with remaining rice-paper sheets, noodle mixture, tofu, cucumber and carrot to make 10 rolls. Serve with sweet chilli sauce for dipping.

Recipe courtesy of Woolworths Good Taste

Spicy shredded chicken salad

• 200g cooked chicken
• 2 Lebanese cucumbers, cut into matchsticks
• 4 celery stalks, trimmed, cut into matchsticks
• 4 green onions, cut into matchsticks
• 1/2 cup chopped fresh coriander leaves
• 1 teaspoon dried chilli flakes
• 1 tablespoon soy sauce
• 2 teaspoons sesame oil

1. Step 1. Shred chicken. Place in a large bowl. Add cucumber, celery, onion, coriander and chilli flakes.
   
2. Step 2.Combine soy sauce and sesame oil in a jug. Pour over salad. Toss to combine. Serve.

Energy452kJ / Fat saturated1.30g
Fat Total5.70g / Carbohydrate sugars
-
Carbohydrate Total
2.80g / Dietary Fibre1.80g
Protein10.60g / Cholesterol41.00mg
Sodium411mg

All nutrition values are per serve.