Recipes

Recipe: Roasted Vegetable Lasagna

Written by Michelle Nearchou, Dietitian at Sylvania. Article from January 2017

Roasted Vegetable Lasagna

vegetable lasagna

Screen Shot 2017-08-15 at 10.44.33 am

Preparation time: 30 minutes
Cooking time: 45 minutes
Portions: 4

Ingredients

  • 4 medium zucchinis, sliced lengthwise
  • 1 large (750g) eggplant, sliced lengthwise
  • 4 large field mushrooms
  • 1 large red capsicum, sliced
  • 1 large bunch silverbeet
  • 2 x 420g can mixed beans (salt reduced)
  • 2 tbsp. olive oil
  • 10g (2 tsp.) margarine
  • 1 x 500g jar tomato pasta sauce
  • 4 instant lasagne sheets
  • ½ cup reduced fat ricotta cheese
  • ½ cup grated reduced fat tasty/mozzarella cheese

Method

  1. Preheat the oven to 180°C and brush a 2.5 litre capacity ovenproof dish with margarine.
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Recipe: Thai Pork and Mushroom Meatballs

Written by Chloe Horne, Accredited Dietitian at Blacktown. Article from June 2017
OPT APD

Recipe: Thai Pork and Mushroom Meatballs
Serves 4

thai pork and mushroom meatballs

Ingredients

  • 400g Button, Cup or Flat Mushrooms
  • 3 green onions (shallots), roughly chopped
  • 3 tbs canola oil
  • 2 tbs coriander (ground or fresh)
  • 400g pork mince
  • 2 tbs red curry paste
  • 1 egg
  • 1 cup fresh breadcrumbs
  • Canola or sunflower oil, for cooking
  • Iceberg lettuce, sweet chilli sauce and lime wedges, to serve
TIP: For a low carb or gluten free option, substitute the breadcrumbs for 1 Cup Almond Meal

Method

  1. Finely chop mushrooms by hand or alternatively, pulse in a food processor.
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Lovely Lamb Casserole with Pumpkin and Chickpeas

March 2017

Lovely Lamb Casserole with Pumkin & Chickpeas

Preparation time: 10 minutes
Cooking time: 40 minutes
Portions: 4

Ingredients

  • 2 tablespoons plain flour
  • 400g extra-lean lamb leg steaks, cut into cubes
  • Extra-light olive oil cooking spray
  • 2 brown onions, halved, sliced
  • 2 garlic cloves, chopped
  • 1 cup salt-reduced beef liquid stock
  • 400g can whole peeled tomatoes (reduced-salt or no-salt)
  • 500g butternut pumpkin, peeled, deseeded, cut into 1.5cm cubes
  • 2 large rosemary sprigs
  • 400g can chickpeas, drained, rinsed
  • 2 cups frozen peas
  • To serve with: ½ cup cooked rice per portion.

 

Method

1. Preheat oven to 180°C.
2. Place flour in a snap-lock bag. Add lamb and shake bag to coat.Read the rest

Lemony Green Beans with Freshly Ground Black Pepper

March 2017

Lemony Green Beans with Black Pepper

Preparation time: 10 minutes
Portions: 4

Ingredients

  • 1 lemon
  • 1 tablespoon extra virgin olive oil
  • Freshly ground black pepper
  • 300g green beans, trimmed

 

Method

    1. Zest the lemon into a large bowl using a fine grater.
    2. Cut the lemon in half and squeeze in the juice from one half.
    3. Add in the extra virgin olive oil and season with freshly ground black pepper. Mix well.
    4. Bring a pan of water to the boil. Once boiling, steam or boil your beans until tender.
    5. Drain well, then tip the cooked beans into the bowl with your dressing and toss everything together, making sure all the beans get coated.
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Chicken, Spinach and Curried Chickpeas

March 2017

Chicken Spinach & Curried Chickpeas

Preparation time: 15 minutes
Cooking time: 45 minutes
Portions: 4

 

Ingredients

  • 400g skinless chicken breast, cut into small chunks
  • 2 spring onions, chopped
  • 1 tbsp. olive oil
  • 1/2 medium onion, finely chopped
  • 2 medium carrot, finely chopped
  • 2 tbsp. Indian curry powder
  • 400g canned chickpeas, drained
  • 2 cups water
  • 2 cups baby spinach leaves
  • To serve with: 2 cups brown rice

 

Method

  1. Ensure all the fat is removed from the chicken. Heat enough water to poach the chicken.
  2. Add the chicken and spring onion and simmer for 10 minutes.
  3. Turn off the heat until ready to use.
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Cinnamon and Banana Porridge

March 2017

Cinnamon and Banana Porridge

Cooking Time: 5 mins
Portions: 1

Ingredients

  • ½ cup rolled oats (not instant or quick oats)
  • ¼ tsp ground cinnamon
  • 250mL lite milk
  • 100mL water
  • ½ banana

 

Method

1.    Place oats, cinnamon, milk and water in a bowl.
2.    Cook uncovered in the microwave on high power for 1½ minutes. Stir.
3.    Cook for another minute. Repeat if necessary until it boils and thickens, and becomes smooth and creamy.
4.    Add sliced banana on top.
5.    Serve immediately.

 

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Fast Fried Rice

March 2017

Fast Fried Rice 2

Preparation time: 15 minutes
Cooking time: 10 minutes
Portions: 4

Ingredients

  • 2 teaspoons sesame oil
  • 3 eggs, lightly beaten
  • ½ Chinese cabbage, shredded
  • 2 carrots, cut into match sticks
  • 4 celery stalks, diced
  • 1 red capsicum, seeds removed, sliced
  • 2 cups cooked brown rice
  • 3 tablespoons soy sauce (salt reduced)
  • 1 cup almonds, lightly toasted
  • 6 spring onions, thinly sliced on the diagonal

 

Method

  1. Heat oil in a large wok over medium-high heat.
  2. Add the egg and cook, stirring, for 1-2 minutes until softly scrambled.
  3. Remove egg from the pan and set aside.
  4. Add cabbage, carrot and capsicum, and stir-fry for 1-2 minutes.
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Perfect Roast Root Veggies

March 2017

Perfect Roast Root Veggies 3

Preparation time: 15 mins
Cooking Time: 40 mins
Portions: 4

Ingredients

  • 2 sweet potatoes, cubed
  • 2 potatoes, cubed
  • 1 red onion, quartered and pieces separated
  • 2 zucchini, sliced 3cm thick
  • 4 carrots
  • 75g mushrooms, ends of stems cut off
  • 1 tablespoon fresh thyme, chopped (1 tsp. dried)
  • 2 tablespoons fresh rosemary, chopped (2 tsp. dried)
  • 1 teaspoon dried basil (optional)
  • 3 teaspoons garlic, minced
  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • Black pepper (a shake or two)

 

Method

1.    Chop all the vegetables, as specified in the ingredient list.
2.    Preheat oven to 230°C.
3.    Mix thyme, rosemary, basil (if using), garlic, olive oil, balsamic vinegar and pepper together in a bowl.… Read the rest

Chicken & Salad Wrap

healthy weight week

Chicken & Salad Wrap

Michelle Nearchou, APD

chicken salad wrap

Preparation Time: 5 minutes
Portions: 1 

Ingredients

  • 1 wholegrain wrap
  • ¼ medium avocado, mashed
  • 1 tablespoon reduced fat plain yogurt
  • 60g shaved chicken breast
  • ½ medium carrot, shaved or grated
  • ½ cup baby spinach

Method

  1. Mash the avocado and yogurt together in a bowl. Stir to combine.
  2. Spread the avocado mixture onto the wrap
  3. Top with the spinach, carrot and chicken breast
  4. Roll up the wrap and cut into appropriate pieces to serve.

Crunchy Tuna Sandwich

healthy weight week

Crunchy Tuna Sandwich

Michelle Nearchou, APD

Preparation Time: 10 minutes
Portions: 1 

Ingredients

  • 1 x 95g can tuna in spring water, drained
  • ½ stick celery, diced
  • ½ carrot, grated
  • ¼ spring onion (including green top), ends trimmed, chopped
  • ½ tbsp. low-fat mayonnaise
  • 2 slices wholegrain bread
  • 1 lettuce leaf
  • Freshly ground or cracked black pepper, to taste

Method

  1. Place tuna in a medium sized bowl and break up the large pieces with a fork.
  2. Stir the celery, spring onion through the tuna and add the mayonnaise. Mix well to combine.
  3. Spread slices of bread with the tuna mixture.
  4. Season with pepper then top each with a lettuce leaf and the remaining slice of bread then cut the sandwich in half.
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