Healthy Recipes

Spiced Lamb Salad

Tuscan-Style Tuna Salad

Greek Salad with Grilled Chicken

Chicken Satay Wrap

Spaghetti Marinara

Quinoa Salad with Salmon

Creamy Chicken and Mushroom Fettuccini

Roasted Pumpkin and Quinoa Salad Spiced Fish with Couscous

Bruschetta

Spiced Lamb Salad

  •     1 large (about 400g) orange sweet potato (kumara), peeled, cut into 1.5cm pieces
  •     1 red onion, cut into thin wedgeslamb salad
  •     Olive oil spray
  •     1 teaspoon ground coriander
  •     1 teaspoon ground cumin
  •     2 teaspoons olive oil
  •     4 (about 400g) lamb fillets, excess fat trimmed
  •     125g (1/2 cup) low-fat natural yoghurt
  •     2 tablespoons chopped fresh coriander
  •     1 tablespoon fresh lemon juice
  •     1 x 400g can chickpeas, rinsed, drained
  •     60g baby rocket leaves

Preparation

Preheat oven to 180°C. Line a baking tray with non-stick baking paper.

Place the sweet potato and onion on tray. Lightly spray with olive oil spray. Bake in oven for 20-25 minutes or until tender.

Meanwhile, combine the ground coriander, cumin and oil in a bowl. Add the lamb and turn to coat. Heat a frying pan over high heat. Cook the lamb for 2minutes each side or until brown. Transfer to a baking tray. Bake in oven for 3-4 minutes for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for 5 minutes to rest. Thickly slice the lamb across the grain.

Combine the yoghurt, fresh coriander and lemon juice in a bowl. Combine the sweet potato, onion, chickpeas, rocket and lamb in a bowl. Divide among serving bowls. Top with dressing to serve.

Tuscan-Style Tuna Salad

Ingredients

  • 2 can chunk light tuna, drained (in springwater)
  • tuscan tuna salad
  • 1 small can of white beans, such as cannellini or great northern, rinsed (see Ingredient note)
  • 10 cherry tomatoes, quartered
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • Mayonnaise

Preparation

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Tips & Notes

Cover and refrigerate for up to 2 days.

Can be placed in sandwiches

Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Greek Salad with Grilled Chicken

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • Boneless chicken breast
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon ground black pepper, divided
  • Olive oil cooking spray
  • 2 small tomatoes, halved, seeded, and sliced
  • 1/2 large seedless cucumber,  thinly sliced
  •  Feta cheese, crumbled
  • 1/3 cup pitted kalamata olives, halved
  • 4 cups torn romaine lettuce or spinach leaves

Preparation

Whisk together the olive oil, lemon juice, and honey. Add 1/2 teaspoon salt and 1/8 teaspoon pepper; set aside.

Heat a grill pan to high. Lightly coat chicken with olive oil spray, and season with remaining salt and pepper; cook over high heat 2 minutes per side or until just cooked through. Transfer to a cutting board; let stand 5 minutes.

In a serving bowl, toss tomatoes, cucumber, feta, olives, and vinaigrette. Slice chicken into 1/2-inch strips, add to salad, and toss gently.

Chicken Satay Wrap

Ingredients

  • 1 wholemeal lavash or mountain breadchicken satay wrap
  • 1 lettuce leaf, shredded
  • 1 small tomato, sliced and laid on paper towel
  • 40g chopped chicken, skin removed (leftover BBQ chicken, for example)
  • 1 tbsp satay sauce

Preparation

Lay the lavash bread on a board. Lay the shredded lettuce over the top, leaving a margin of about 4cm along one long side. Top with the drained tomato slices and chicken, finishing with the sauce. Make a fold in the bread along the margin (to hold the filling at the bottom of the wrap), then roll from one of the short sides to enclose the filling.

Wrap firmly in paper then cling film.

Spaghetti Marinara

Ingredients

  • 375g spaghettispaghetti marinara
  • 2 tsp olive oil
  • 1 onion, peeled and chopped
  • 2 cloves garlic, peeled and crushed
  • 500g fresh marinara mix
  • 375ml can light and creamy evaporated milk
  • 1 tsp dried thyme leaves
  • 1 tsp dried parsley
  • 1 tsp finely grated lemon rind
  • Black pepper to season
  • Crusty bread to serve

Preparation

Cook spaghetti as packet directions in unsalted water. Drain.

Meanwhile, heat oil in a deep frying pan and cook onion and garlic until softened. Add marinara mix and cook over high heat until seafood is just cooked through, about 4 minutes.

Pour in evaporated milk, add herbs and lemon rind. Season with pepper. Bring to boil.

Add the drained pasta to the sauce and toss to coat.

Quinoa Salad with Salmon

Ingredients

quinoa salad with salmon

  • 225g (1 1/2 cups) quinoa
  • 500ml (2 cups) water
  • 1 cup fresh mint leaves
  • 70g (1/4 cup) low-fat yoghurt
  • 4 skin-on salmon fillets
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 bunch broccolini, coarsely chopped, blanched
  • 1 bunch asparagus, coarsely chopped, blanched
  • 1 fennel bulb, trimmed reserving fronds, halved, thinly sliced
  • 1/2 cup fresh dill sprigs
  • 1 tablespoon drained baby capers, chopped
  • Pinch of ground cumin
  • 1 lemon, rind finely grated, juiced

Preparation

Heat a saucepan over medium heat. Stir the quinoa for 2-3 minutes or until aromatic. Stir in water. Bring to the boil. Reduce heat to low. Cover. Simmer for 15 minutes or until the water is absorbed. Cool for 10 minutes. Transfer quinoa to a large bowl and place, uncovered, in the fridge until required.

Meanwhile, chop half the mint. Combine the chopped mint with the yoghurt in a small bowl. Season. Place in the fridge until required.

Cut slits in the skin of each salmon fillet. Transfer to a plate. Drizzle over 2 teaspoons oil. Season.

Preheat a barbecue flat plate or frying pan on medium-high. Cook salmon, skin-side down, for 3 minutes. Turn and cook for 1-2 minutes for medium or until cooked to your liking. Transfer to a plate to rest.

Add broccolini, asparagus, sliced fennel, fennel fronds, dill, capers, cumin, lemon rind and juice, and remaining mint and oil to the quinoa. Season. Gently toss to combine. Serve with the salmon and yoghurt mixture.

Creamy Chicken and Mushroom Fettuccini

Ingredients

chicken mushroom fetucini

  • 450g dried fettuccine pasta
  • 1 tablespoon olive oil
  • 650g chicken tenderloins, tendons removed
  • 125g rindless bacon, diced
  • 1 brown onion, diced
  • 300g small cup mushrooms, sliced
  • 420g can Heinz Condensed Cream of Chicken Soup
  • 1/2 cup light thickened cream
  • 1 tablespoon worcestershire sauce
  • 1/2 cup fresh flat-leaf parsley, roughly chopped

Preparation

Cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain pasta, reserving 2 tablespoons cooking water. Return pasta and water to the saucepan.

Heat 2 teaspoons of oil in a large, non-stick frying pan over medium-high heat. Add half the chicken. Cook for 4 minutes on each side or until golden. Remove to a plate. Cover to keep warm. Repeat with remaining chicken, adding more oil if necessary. Cut chicken tenderloins diagonally into 3 pieces.

Add bacon to frying pan. Cook for 2 minutes. Add onion and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until mushrooms are golden. Add soup, cream and worcestershire sauce. Stir until well combined. Add mushroom mixture, chicken and parsley to pasta. Toss to combine. Season with cracked black pepper. Serve.

Roasted Pumpkin and Quinoa Salad

Ingredients

roast pumpkin and quinoa salad

  • 500g butternut pumpkin, peeled, cut into 2.5cm cubes
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons Moroccan seasoning
  • 3/4 cup quinoa, rinsed, drained
  • 2 tablespoons lemon juice
  • 1 tablespoon finely chopped preserved lemon (see note)
  • 1/2 cup fresh coriander leaves

Preparation

Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.

Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

Spiced Fish with Couscous

Ingredients

  • 600g thick white fish fillets (such as swordfish or ling), cut into 3cm pieces
  • 2 garlic cloves, crushed
  • 1 tablespoon olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon sweet paprika
  • Pinch of cayenne pepper
  • 1 brown onion, halved, thinly sliced
  • 2 celery sticks, ends trimmed, thinly sliced diagonally
  • 200g pumpkin, peeled, deseeded, coarsely grated
  • 1 zucchini, ends trimmed, coarsely grated
  • 240g (1 1/4 cups) couscous
  • 310ml (1 1/4 cups) boiling water
  • 1/2 cup chopped fresh coriander
  • Greek-style yoghurt, to serve

Preparation

Place the fish, garlic, oil, cumin, paprika and cayenne pepper in a large bowl and toss to combine. Season with pepper.

Place a large non-stick frying pan over medium-high heat. Add half the fish and cook, turning occasionally, for 4-5 minutes or until just cooked through. Transfer to a plate and cover with foil to keep warm. Repeat with the remaining fish.

Add the onion and celery to the pan, and cook, stirring, for 2-3 minutes or until the onion softens slightly. Add the pumpkin and zucchini and cook, stirring, for 1-2 minutes or until tender.

Meanwhile, place the couscous in a large heatproof bowl and pour over the boiling water. Cover and set aside for 5 minutes or until all the liquid is absorbed. Use a fork to separate the grains.

Add the fish, pumpkin mixture and coriander to the couscous and gently toss until well combined. Divide the couscous mixture among serving bowls and top with a dollop of yoghurt to serve.

Bruschetta

Ingredients

bruschetta

  • 4 slices Italian bread or sourdough
  • 4 Roma tomatoes, chopped
  • ½ small Spanish onion, peeled and chopped
  • 1 clove garlic, peeled and finely chopped
  • 2 tsp balsamic vinegar
  • 2 tsp olive oil
  • 2 tbs torn basil leaves
  • Black pepper to season

Preparation

Toast or chargrill bread. Combine remaining ingredients in a small bowl. Let stand for 10 minutes.

Cut the bread slices in half and spoon over tomato mixture.