Healthy Recipes


Beef & Bean Chile Verde

posted Aug 16, 2017, 10:36 PM by Rebecca Smith

Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking beef mince and store-bought green salsa. Make it a Meal: Serve with fresh coriander, red onion and Monterey Jack cheese. Serve with rice or sourdough.

Preparation 20 mins, Ready in 30 mins (4 servings)

Ingredients

1 lb lean beef mince

1 large red capsicum, chopped

1 large onion, chopped

6 cloves garlic, chopped

1 tablespoon chilli powder

2 teaspoons ground cumin

¼ teaspoon cayenne pepper, or to taste

1 16-ounce jar green salsa, green enchilada sauce or taco sauce

¼ cup water

1 small can kidney beans, rinsed

Method

  1. Cook beef, capsicum and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chilli powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat just before serving.

Nutrition information

·         Serving size: 1½ cups

·         Per serving: 379 calories; 12 g fat(4 g sat); 6 g fiber; 29 g carbohydrates; 36 g protein; 75 mcg folate; 87 mg cholesterol; 8 g sugars; 0 g added sugars; 1,936 IU vitamin A; 57 mg vitamin C; 80 mg calcium; 5 mg iron; 682 mg sodium; 774 mg potassium

·         Nutrition Bonus: Vitamin C (95% daily value), Vitamin A (39% dv), Iron (28% dv) 

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Frozen Raspberry-Chocolate Terrine

posted Feb 14, 2017, 10:18 PM by Rebecca Smith

Fresh or frozen raspberries work equally well in this quick raspberry and chocolate terrine recipe made with low-fat frozen yogurt. Don't worry about getting the layers perfectly even in this dessert terrine—the unevenness makes each slice look unique.

Ingredients 8 servings
  • 1⅓ cups raspberries, fresh or frozen (thawed), plus more for garnish 
  • 2 tablespoons unsweetened cocoa powder

Beef Fillet With Roast Pumpkin, Beetroot & Spinach

posted Nov 21, 2016, 2:06 PM by Rebecca Smith   [ updated Nov 21, 2016, 2:07 PM ]

2 Serves


15 min prep time

60 min cooking

272 Cal / serve

Ingredients

2 Fresh Beetroot, scrubbed & trimmed
200g Pumpkin, peeled and cut into 2cm thick wedges
1g Olive Oil Spray
2 x 100g Lean Beef Fillets
3g Ginger, finely grated
160g Baby Spinach
2 tablespoons Orange Juice

Method

1. Preheat oven to 200°C. Wrap beetroot in foil and place on a baking tray. Roast for 30 minutes.
2. Add pumpkin to tray. Spray with oil and season with freshly ground black pepper. Bake until pumpkin is light golden and tender, about 30 minutes. Slip skin off beetroot and cut into wedges.
3. Heat a large frying pan over medium-high heat. Spray steaks with oil and season with pepper. Add to pan and cook to your liking, or about 2-3 minutes each side for medium.
4. Spray a large saucepan with oil and heat over medium-high heat. Add ginger and cook, stirring, until soft, about 30 seconds. Add spinach and juice. Cook, stirring, until spinach just starts to wilt, about 1-2 minutes.
5. Divide beetroot, pumpkin, and spinach between plates. Top with steaks to serve.

Breakfast Muffin

posted Oct 20, 2016, 9:55 PM by Rebecca Smith   [ updated Oct 20, 2016, 9:55 PM ]

It is an exciting day when we can eat a Muffin for breakfast!  But this is no typical muffin.  It is low in calories and good for you.


Ingredients
  • 470g – shredded potato
  • Spices/seasonings of choice
  • 180 mL egg white
  • 170g low fat/fat free cheese
  • 45g red capsicum
  • 15g cooked diced ham

Method

  • Preheat oven to 205 degrees C
  • Spray muffin tray with non-stick cooking spray
  • Distribute and line 12 muffin tins with shredded potato
  • Lightly spray shredded potato with cooking spray
  • Season potato to taste (I use garlic, onion powder and cayenne pepper for a kick).
  • Brown potato in oven for 10-12 minutes
  • Add egg whites, cheese, capsicum and ham into mixing bowl, stir well (like scrambling eggs).
  • Distribute mixture evenly through shredded potato cups
  • Cook for a further 13-15 minutes in the oven 
Note: Feel free to opt for regular cheese, eggs or bacon, please be aware this will increase the protein, fat and carbohydrate content.

 

Chocolate and peanut butter protein cups

posted Oct 4, 2016, 4:48 PM by Rebecca Smith   [ updated Oct 4, 2016, 4:52 PM ]

Ingredients:

-1/2 cup natural peanut butter (use smooth or crunchy, depending on the texture you like in your chocolates! - 125g

-1/4 cup unsweetened cocoa powder - 20g

-1/2 cup organic coconut oil - 110g

-2 scoops chocolate protein powder of your choice - 45g

-1 Tbsp. Honey - 40g

-1 tsp. Vanilla extract

-12 drops Stevia liquid

Method:

Ideally you will use a mini-muffin pan (24) for this recipe as it is the most stable way of making them, however you can use a flat tray with mini muffin liner doubled up to give them more rigidity.

1. Prepare your muffin tray with 24 liners and then set aside ready for use.

2. Blend all the ingredients together in a food processor until smooth.

3. Use a spoon to help evenly separate the mixture into each muffin liner.

4. Place in the refrigerator for at least 45 minutes so that they set. Then store keep them stored in the fridge, in an airtight container.

5. ENJOY!

 

Breakfast Bruschetta

posted Dec 9, 2015, 2:23 PM by Rebecca Smith

Here’s a quick and simple breakfast for those of us in a rush!


What you’ll need
  • 1 large firm ripe avocado, stone removed, peeled, diced
  • 250g cherry tomatoes, halved
  • 1/4 cup fresh basil leaves, torn 
  • 2 teaspoons olive oil 
  • 1 teaspoon lemon juice 
  • 4 large slices sour dough bread 
  • Lemon wedges, to serve 
What to do;

1. Place avocado, tomatoes, basil, olive oil and lemon juice in a medium size bowl. Season with sea salt and freshly ground black pepper. Gently stir to combine.

2. Toast or grill bread until golden. To serve, spoon ¼ of the avocado mixture over each slice of bread. Serve with a wedge of lemon.

Nutrition

Energy 1125kJ

Fat saturated 3.50g

Fat Total 16.00g

Carbohydrate sugars 2.00g

Carbohydrate Total 25.00g

Dietary Fibre 3.50g

Protein 5.50g

Sodium 280.00mg












Mustard Baked Salmon with Grilled Asparagus

posted Jul 31, 2015, 12:36 AM by Rebecca Smith   [ updated Jul 31, 2015, 12:42 AM ]

 Ingredients

  • 150g wild salmon (measured raw)
  • 1 tbsp dijon mustard
  • 1/2 tbsp olive oil
  • 1 tsp minced garlic 
  • Juice from half of a lemon
  • 1 1/2 cup grilled asparagus  
  • 1/2 tbsp minced garlic  

 Directions

  1. Set oven to 200°C
  2. In a bowl, mix mustard, olive oil, garlic, and lemon juice.
  3. Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
  4. Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
  5. Cut the bottom stems off the asparagus spears.
  6. Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
  7. Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared.
  8. Plate asparagus with salmon and eat up!

Nutrition Facts

Calories: 282; Fat: 16g; Carbs: 7g; Protein: 32g
 
 

Chinese five-spice chicken bites

posted Jul 14, 2015, 4:28 AM by Rebecca Smith   [ updated Jul 14, 2015, 4:29 AM ]

Ingredients
  • 200g chicken breast 
  • Honey (1tbsp – 15g) 
  • Light soy sauce (2tbsp) 
  • Spice mixture (paprika, garlic, Chinese 5 spice, cayenne pepper). Optional – Chilli/piri piri flakes for added heat
Method

Lightly grease wok or pan with non- stick cooking spray (preferably olive oil)

Heat wok or pan over stove top to medium/medium high heat

Add chicken breast, begin stir frying immediately

While stir frying, add honey, light soy sauce, and then spice mixture to the chicken. -Continue stir frying for 10 minutes, or until the chicken has fully cooked through.

Red Lentil and Pumpkin Soup

posted Jul 14, 2015, 4:22 AM by Rebecca Smith   [ updated Jul 14, 2015, 4:23 AM ]

Ingredients

  • Olive oil spray
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon finely grated fresh ginger
  • 2 teaspoons curry powder
  • 1kg butternut pumpkin, peeled, deseeded, cut into 1cm pieces
  • 175g (3/4 cup) red lentils, rinsed
  • 1.25L (5 cups) water
  • 1 salt-reduced vegetable stock cube
  • 90g (1/3 cup) natural yoghurt
  • Fresh coriander leaves, to serve


Step 1

Heat a large saucepan over medium-low heat. Spray with olive oil spray. Add the onion and cook, for 5 minutes or until soft. Add the garlic, ginger and curry powder and cook, stirring, for 1 minute or until aromatic.

Step 2

Add the pumpkin, lentils, water and stock cube. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.

Step 3

Ladle half the lentil mixture into the jug of a blender and blend until smooth. Transfer to a clean saucepan. Repeat with the remaining lentil mixture.

Step 4

Place the soup over medium heat and cook, stirring, for 3 minutes or until heated through. Season with pepper. Ladle among serving bowls. Top with the yoghurt and coriander to serve.

Serves 4

Nutrition:

Energy: 1000Kj fat: 3g carbs: 34g protein:18g

Veggie Pancakes

posted Jun 21, 2015, 6:43 PM by Rebecca Smith

Shredded veggies are a delicious way to sneak in added nutrition


Ingredients:
3 cups grated veggies (white potato and/or sweet potato, plus zucchini, yellow squash, and/or peeled carrots) add your favorites
3 eggs
2 tablespoons whole-wheat flour
3⁄4 teaspoon salt
Olive oil, for cooking
Sour cream, freshly grated Parmesan cheese, for serving

Directions:
1. In a large bowl, mix together the grated veggies, eggs, flour, and salt until thoroughly combined.

2. Heat a thin layer of olive oil in a sauté pan over medium heat. It’s important that the heat not be too hot or too cool, because you want the pancakes to cook all the way through the middle by the time they’re brown on the outside. When the oil is hot, drop pancake-size dollops of the veggie mixture into the pan, without overcrowding. Cook for 3 to 4 minutes, or until the bottom starts to brown. Flip and cook until browned on both sides, then repeat until the batter is gone.

3. Transfer cooked pancakes to a plate lined with paper towels and keep warm by tenting with foil or placing in the oven on the lowest setting.

4. Serve warm with a topping of sour cream and Parmesan cheese

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