Having a meal ready in 20 minutes is a godsend! And these recipes are not only quick and tasty, they are super-healthy, with three or even more veges a serve.
Barbecue
All barbecue recipes by Sarah Swain
1. French-style rack of lamb
2. Peppered citrus snapper
Preheat barbecue. Place 4 x 150g snapper fillets on tinfoil pieces large enough to form a parcel. In a small bowl combine 1 lime (zest and juice) and 1 lemon (zest and juice) with 1 1/2 teaspoons freshly ground black pepper and 3 sprigs fresh thyme. Divide mixture among snapper fillets and seal each fillet in tinfoil to make parcels. Cook on barbecue for 10 minutes or until cooked through and flaky. Serve with 4 slices French bread and a watercress salad: Combine 4 cups watercress, 4 cups baby spinach, 300g lightly steamed asparagus, 4 sliced radishes and 3 chopped spring onions. Dress with 6 tablespoons fat-free balsamic dressing.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high iron, 3 veges
- Energy 1580kJ/377cal, protein 39g, total fat 7g, sat fat 2g, carbs 35g, sugars 10g, fibre 5g, sodium 690mg, calcium 160mg, iron 4.5mg
3. Tikka pork pitas
Preheat barbecue. Mix 4 teaspoons tikka masala paste with 1 cup low-fat natural yoghurt and 1/2 lemon (juice). Add 500g cubed lean pork and 2 red onions, cut in wedges. Toss to coat evenly then thread onto skewers. Barbecue for 8-10 minutes. Serve on toasted wholegrain pita breads. Serve with a radish and carrot salad: Combine 4 cups rocket, 4 sliced radishes, 2 chopped chargrilled capsicums and 2 cups grated carrot. Dress with 4 tablespoons fat-free dressing.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, high iron, 3 veges
- Energy 1450kJ/346cal, protein 36g, total fat 4g, sat fat 2g, carbs 40g, sugars 15g, fibre 6g, sodium 510mg, calcium 180mg, iron 4.5mg
4. Beef and onion skewers
Preheat barbecue. Marinate 500g cubed lean beef in 2 teaspoons dried oregano, 2 cloves crushed garlic and 1 lemon (juice). Thread meat onto skewers with 2 quartered red onions, pieces of 1 yellow capsicum and 1 green capsicum and 12 button mushrooms. Spray skewers with oil. Cook for 8-10 minutes, turning occasionally. Serve with a couscous salad: Combine 2 cups cooked couscous with 1 cup rinsed chickpeas, 3 chopped spring onions, 1 small sliced cucumber and 1/2 cup corn kernels. Dress with 6 tablespoons fat-free dressing.
Nutrition information per serve (4 serves)
- High fibre, low sodium, high iron, diabetes-friendly, 3 veges
- Energy 1840kJ/439cal, protein 41g, total fat 12g, sat fat 4g, carbs 45g, sugars 13g, fibre 10g, sodium 440mg, calcium 90mg, iron 6mg
5. Lime chilli chicken
Preheat barbecue. Marinate 500g sliced chicken breast in 1 tablespoon grated fresh ginger, 2 cloves crushed garlic, 2 tablespoons liquid honey and 2 limes (zest and juice). Add 1 teaspoon dried chilli flakes and toss to coat then thread chicken onto skewers. Make separate vege skewers with 250g cherry tomatoes, pieces of 2 red or yellow capsicums and 12 button mushrooms. Spray all skewers with oil and barbecue for 7-10 minutes until cooked and tender. Barbecue 2 corn cobs, halve, and serve alongside skewers with 2 sliced large wholemeal pita breads.
Nutrition information per serve (4 serves)
- Low fat, high fibre, low sodium, diabetes-friendly, 3 veges
- Energy 1680kJ/400cal, protein 37g, total fat 8g, sat fat 2g, carbs 45g, sugars 14g, fibre 6g, sodium 220mg, calcium 40mg, iron 2.5mg
Seafood
All seafood recipes by Sally Parker
6. Barbecued veges and tuna with wasabi sauce
7. Pan-fried fish with tzatziki and couscous salad
Soak 1 cup couscous in 1 cup boiling water. Fold through 2 cups grated carrot, 2 cups baby spinach, 2 cups halved cherry tomatoes, 4 sliced artichoke hearts in brine (drained, rinsed),1 teaspoon crushed garlic and 1/4 cup chopped fresh flat-leaf parsley. Spray a frying pan with oil and place over a medium-high heat. Add 4 x 150g white fish fillets and cook for 2 minutes on each side until cooked through. Top fish with 1/3 cup low-fat tzatziki and 1 finely chopped Lebanese cucumber. Serve with couscous salad.
Nutrition information per serve (4 serves)
- High fibre, 3 veges
- Energy 2100kJ/580cal, protein 41g, total fat 12g, sat fat 3g, carbs 40g, sugars 8g, fibre 9g, sodium 580mg, calcium 170mg, iron 3mg
8. Squid with parsley, garlic and currant dressing
Preheat oven to 200°C. Place 600g kumara, sliced in wedges, on a baking tray. Spray with oil and bake for 20 minutes until crisp and golden. Meanwhile, to make parsley dressing, combine 1/2 cup chopped fresh parsley, 1 chopped clove garlic, 1/3 cup lemon juice, 2 teaspoons oil and 2 tablespoons currants. Set aside. Score the inside flesh of 600g thawed squid in a criss-cross pattern then cut in 7cm pieces. Combine with 2 teaspoons oil and lemon zest. Cook in a pan over a high heat for 3 minutes or until cooked through and curled. Serve with parsley dressing, kumara wedges and 8 cups green salad with a low-fat gluten-free dressing.
Nutrition information per serve (4 serves)
- High fibre, gluten-free, dairy-free, 3 veges
- Energy 1790kJ/429cal, protein 33g, total fat 12g, sat fat 2g, carbs 50g, sugars 12g, fibre 6g, sodium 710mg, calcium 120mg, iron 3.5mg
9. Chermoula barbecue prawns
Preheat barbecue to high. Spray 4 sliced courgettes, 1 bunch asparagus, 1 thickly sliced large red capsicum and 1 (400g) sliced eggplant with oil and chargrill. Meanwhile, in a large bowl combine 1 tablespoon olive oil, 2 teaspoons crushed garlic, 3 teaspoons paprika, 2 teaspoons ground cumin, 2 teaspoons ground coriander and 1/4 cup chopped fresh flat-leaf parsley. Add 600g peeled prawns. Season with freshly ground black pepper. Marinate for 5 minutes. Barbecue prawns for 1-2 minutes on each side until cooked. Barbecue 4 lemon halves, cut side down, for 1 minute until caramelised. Serve prawns and grilled lemons with chargrilled vegetables and 4 wholemeal pita breads.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, high calcium, high iron, 3 veges
- Energy 1400kJ/333cal, protein 31g, total fat 7g, sat fat 1g, carbs 35g, sugars 7g, fibre 6g, sodium 810mg, calcium 380mg, iron 5mg
10. Grilled fish with capers
Preheat grill to high. Place 4 x 150g white fish fillets on a large baking tray. Brush with 2 teaspoons olive oil and sprinkle with 2 teaspoons lemon zest. Place under grill and cook for 4-5 minutes or until cooked through. Scatter with 2 tablespoons baby capers and drizzle with 2 tablespoons lemon juice. Serve with 12 steamed baby potatoes (3 per person) and 8 cups salad made with baby spinach, sliced mushrooms, tomatoes and sprouts.
Nutrition information per serve (4 serves)
- Low kJ, low fat, low sodium, diabetes-friendly, gluten-free, dairy-free, 3 veges
- Energy 1200kJ/286cal, protein 36g, total fat 4g, sat fat 1g, carbs 25g, sugars 3g, fibre 5g, sodium 430mg, calcium 100mg, iron 3.5mg
Chicken
All chicken recipes by Sally Parker
11. Mango chicken burgers
12. Chicken, tofu and rice noodle stir-fry
Place 300g wide rice noodles in a large bowl and cover with boiling water. Separate with a fork, drain and set aside. Spray a wok with oil and place over a high heat. Cook 300g sliced chicken tenderloins in batches, tossing, for 2 minutes until golden. Remove chicken and keep warm. Return wok to a high heat. Add 500g thinly sliced pumpkin and 2 tablespoons water. Stir-fry for 3 minutes. Add 2 cups broccoli florets and 1 chopped red capsicum and stir-fry for 2 more minutes. Add 2 cups shredded bok choy and 4 sliced spring onions. Stir-fry for 2 more minutes until bok choy is tender. Return chicken to wok and add 1/3 cup liquid honey and soy stir-fry sauce. Add chicken, 250g cubed firm tofu and reserved noodles. Toss to combine.
Nutrition information per serve (4 serves)
- Low fat, high fibre, high iron, dairy-free, 3 veges
- Energy 2370kJ/567cal, protein 35g, total fat 10g, sat fat 2g, carbs 85g, sugars 21g, fibre 6g, sodium 670mg, calcium 220mg, iron 6mg
13. Vietnamese chicken salad
Cook 200g rice vermicelli noodles following packet directions. Drain well. Meanwhile, in a large bowl combine 4 cups shredded Chinese cabbage, 2 cups grated carrot, 4 sliced spring onions, 200g trimmed and shredded snow peas, 2 cups trimmed bean sprouts and 1/3 cup torn fresh mint. Gently toss through 2 cups (320g) shredded skinless cooked chicken and drained noodles. In a small bowl, combine 1/3 cup lime juice, 2 tablespoons sweet chilli sauce and 1 tablespoon fish sauce. Drizzle over salad and toss to combine.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, low sodium, diabetes-friendly, diary-free, 3 veges
- Energy 1600kJ/382cal, protein 33g, total fat 5g, sat fat 2g, carbs 50g, sugars 10g, fibre 6g, sodium 340mg, calcium 130mg, iron 4mg
14. Chicken bolognese
Cook 320g spaghetti pasta following packet directions. Meanwhile, spray a large frying pan with oil and place over a medium-high heat. Add 1 chopped medium onion, 1 chopped stalk celery and 1 grated carrot and cook for 5 minutes or until softened. Remove from pan and set aside. Spray pan with a little more oil and add 500g chicken mince. Cook for 5 minutes, stirring. Add 1 1/2 cups tomato passata, 2 crushed cloves garlic and 1/3 cup torn fresh basil. Bring to the boil and simmer for 5 minutes. Combine sauce with cooked pasta. Serve with a salad: Combine 2 cups spinach, 2 cups rocket, 1 shaved fennel bulb and low-fat dressing.
Nutrition information per serve (4 serves)
- High fibre, low sodium, high iron, dairy-free, 3 veges
- Energy 2280kJ/544cal, protein 37g, total fat 12g, sat fat 3g, carbs 70g, sugars 12g, fibre 8g, sodium 400mg, calcium 120mg, iron 4.5mg
15. Moroccan chicken
Steam 3 sliced carrots and set aside. Spray a large frying pan with oil and place over a high heat. Add 1 sliced red onion and cook for 5 minutes or until softened. Remove from pan. Add 500g sliced chicken breast and cook, stirring, for 5 minutes or until golden. Add 2 sliced capsicums, 1 teaspoon crushed garlic, 1 teaspoon ground cinnamon, 1 teaspoon ground cumin and 1/2 teaspoon dried chilli flakes. Cook, stirring, for 1 minute. Stir through 1/3 cup lemon juice, 1/4 cup sultanas, 2 tablespoons toasted pine nuts and reserved onion and carrots. Scatter with 1/3 cup chopped fresh coriander. Serve with 6 cups chopped spinach, steamed, and 2 cups cooked couscous.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, low sodium, diabetes-friendly, dairy-free, 3 veges
- Energy 1510kJ/361cal, protein 37g, total fat 9g, sat fat 2g, carbs 35g, sugars 15g, fibre 7g, sodium 290mg, calcium 150mg, iron 4mg
Egg-based meals
All egg-based recipes by Sally Parker
16. Egg and summer vegetable pasta
17. Vege omelette roll
Preheat grill. Grill 8 large tomato halves until tender. Set aside and keep warm. Meanwhile, steam 1 cup broccoli florets until just tender. Spray a frying pan with oil and place over a medium-high heat. Saute 350g sliced mushrooms. Remove from pan and keep warm. Re-spray pan if necessary and cook 1 thinly sliced medium red onion and 1 thinly sliced medium red capsicum, stirring, until soft. Add broccoli and 1 cup thawed frozen corn to pan. Stir in 1/4 cup any flavour stir-fry sauce. Remove mixture from pan and keep warm. Re-spray pan with oil and return to heat. In a bowl, beat 8 eggs. Add 1/4 of beaten eggs to pan. Swirl to coat base. Cook for 1-2 minutes or until just set. Spoon 1/4 of vegetable mixture onto omelette. Roll omelette over filling. Cook for 1 more minute. Slide onto plate. Repeat with the remaining egg mixture and vegetable mixture to make 3 more omelettes. Serve with mushrooms, grilled tomato halves and 4 slices multigrain toast.
Nutrition information per serve (4 serves)
- High fibre, high iron, vegetarian, 5 veges
- Energy 1940kJ/463cal, protein 24g, total fat 24g, sat fat 5g, carbs 35g, sugars 15g, fibre 9g, sodium 780mg, calcium 150mg, iron 5.5mg
18. Vegetable and chicken frittata
Preheat grill to high. Trim and halve 2 bunches asparagus. Thinly slice 1 medium onion and 2 red capsicums. Coarsely chop 250g cooked chicken. Chop 2 cooked, medium potatoes. Spray a large frying pan with oil and place over a medium-high heat. Cook onion and capsicums until soft. Add asparagus, chicken and potatoes (arrange evenly in pan). Reduce to a low heat. Beat together 6 eggs, 80g crumbled goat’s cheese and 1/2 cup trim milk with a fork until combined. Pour over vege mixture. Cook over a low heat for 6-8 minutes or until almost set. Place frittata under grill and cook for 4 minutes or until golden and set. Cut in wedges. Serve with 4 cups salad.
Nutrition information per serve (4 serves)
- Low sodium, high iron, 3 veges
- Energy 1680kJ/402cal, protein 38g, total fat 18g, sat fat 7g, carbs 25g, sugars 10g, fibre 4g, sodium 480mg, calcium 200mg, iron 5mg
19. Mushroom and egg pots
Spray a frying pan with oil and place over a medium-high heat. Add 3 sliced spring onions and 300g sliced button mushrooms. Cook, stirring, until soft. Add 1/4 cup chopped fresh flat-leaf parsley. Spoon into 4 ramekins. Gently break 1 egg into each ramekin over vegetables. Bake for 10 minutes until egg white is set and yolk remains soft. Meanwhile, steam 2 bunches asparagus and 2 bunches broccolini until just tender. Drain and drizzle with lemon juice. Sprinkle egg pots with freshly ground black pepper and serve each pot with 2 large slices wholegrain sourdough toast (cut in fingers), asparagus and broccolini.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, low sodium, high iron, diabetes-friendly, vegetarian, 3 veges
- Energy 1350kJ/322cal, protein 19g, total fat 10g, sat fat 2g, carbs 40g, sugars 7g, fibre 7g, sodium 460mg, calcium 180mg, iron 4.5mg
20. Couscous, vegetable and egg salad
Cook 1 cup couscous following packet directions. In a separate bowl mix 1 lemon (zest and juice), 2 tablespoons olive oil, 1 crushed clove garlic and 2 tablespoons Moroccan seasoning. Toss through couscous with 2 tablespoons chopped fresh coriander. Add one 400g can chickpeas (drained, rinsed) and 4 cups grated or diced vegetables such as capsicums, cucumbers, courgettes, red onions and tomatoes. Add 4 quartered hard-boiled eggs. Stir 4 cups rocket through couscous and sprinkle salad with 1 tablespoon dukkah.
Nutrition information per serve (4 serves)
- High fibre, low sodium, high iron, diabetes-friendly, dairy-free, vegetarian. 3 veges
- Energy 1840kJ/439cal, protein 20g, total fat 17g, sat fat 4g, carbs 50g, sugars 10g, fibre 11g, sodium 290mg, calcium 170mg, iron 5mg
No-cook meals
All no-cook recipes by Sarah Swain
21. Salmon skewers mezze
22. Feta and lentil salad
In a large bowl combine one 400g can lentils (drained, rinsed) with 600g diced cooked kumara, 6 sliced radishes, 4 cups watercress, 2 cups halved cherry tomatoes and 4 chopped spring onions. Add 100g crumbled feta cheese, 1/4 cup pitted black olives and 3 tablespoons roughly torn fresh basil. In a small bowl mix 1/3 cup orange juice, 1 teaspoon Moroccan seasoning, 3 cloves crushed garlic and 2 tablespoons olive oil. Pour over salad. Toss lightly then serve.
Nutrition information per serve (4 serves)
- High fibre, vegetarian, 4 veges
- Energy 1650kJ/394cal, protein 13g, total fat 15g, sat fat 5g, carbs 55g, sugars 26g, fibre 9g, sodium 830mg, calcium 200mg, iron 4mg
23. Chilli chicken noodle salad
Place 200g vermicelli noodles in a large bowl and pour over just enough boiling water to cover. Stand for 5 minutes then drain. Place 200g halved snow peas in a bowl and pour just enough boiling water to cover. Stand for 1 minute then drain. Add to noodles. Slice 300g cooked chicken in small pieces and add to noodles. Add 5 sliced radishes, 4 sliced spring onions, 3 grated carrots and 2 small sliced cucumbers to noodles. Add 3 tablespoons chopped fresh mint or coriander, 1/3 cup sweet chilli sauce and 2 cups spinach (that has been plunged into hot water to wilt). Toss lightly before serving.
Nutrition information per serve (4 serves)
- Low kJ, low fat, low sodium, dairy-free, 3 veges
- Energy 1580kJ/376cal, protein 27g, total fat 4g, sat fat 1g, carbs 60g, sugars 16g, fibre 5g, sodium 330mg, calcium 120mg, iron 3.5mg
24. Tuna and avocado rice paper wraps
In a large bowl combine 2 x 180g cans b(drained, rinsed), 1 diced avocado, 8 sliced spring onions, 250g quartered cherry tomatoes, 400g can corn kernels (drained, rinsed) and 150g (half a jar) tomato salsa. Fill a large bowl with warm water. Take 12 rice paper rounds and place 1 rice paper round at a time into the water, soaking for 30 seconds. Place on a damp tea towel. Place a handful of watercress in the centre of each rice paper round. Top watercress with some tuna mixture. Fold in sides of rice paper to cover filling and form a parcel. Halve before serving. Pour the remaining salsa into a bowl and use as a dipping sauce.
Nutrition information per serve (4 serves)
- High fibre, dairy-free, 4 veges
- Energy 1200kJ/287cal, protein 14g, total fat 12g, sat fat 3g, carbs 30g, sugars 14g, fibre 8g, sodium 680mg, calcium 110mg, iron 3mg
25. Peking chicken rolls
Thinly slice 400g cooked chicken breast. Cut 1 small cucumber, 6 spring onions, 1 stalk celery and 2 carrots in thin sticks. Place 3 cups shredded lettuce in a large bowl. Warm 8 ready-made pancakes and spread each with 1/2 tablespoon teriyaki sauce. Place some of the lettuce, vegetable sticks and chicken onto one-half of each pancake and roll up. Serve pancakes with a chunky dip made from 1 1/2 cups chopped cherry tomatoes, 1 diced red capsicum, 1/2 chopped red onion and 4 tablespoons fruit chutney.
Nutrition information per serve (4 serves)
- Dairy-free, 3 veges
- Energy 2150kJ/513cal, protein 40g, total fat 15g, sat fat 4g, carbs 55g, sugars 36g, fibre 5g, sodium 780mg, calcium 180mg, iron 4mg
Substantial salads
All substantial salad recipes by Niki Bezzant
26. Chicken cobb salad
27. Bean and tuna salad
Combine 2 x 400g cans cannellini beans (drained, rinsed), 5 chopped tomatoes, 2 x 185g cans tuna in spring water (drained, rinsed), 1/3 cup black olives and 4 cups chopped spinach. Add 1 lemon (zest and juice) and 2 tablespoons extra-virgin olive oil. Garnish with sliced fresh chilli, if preferred.
Nutrition information per serve (4 serves)
- Low kJ, high fibre, high iron, gluten-free, dairy-free, 3 veges
- Energy 1300kJ/310cal, protein 28g, total fat 11g, sat fat 2g, carbs 20g, sugars 6g, fibre 11g, sodium 820mg, calcium 130mg, iron 4.5mg
28. Teriyaki chicken salad
Stir-fry 400g sliced chicken breast fillets for 4 minutes over a high heat until cooked through. Mix 1 tablespoon salt-reduced soy sauce, 2 tablespoons water, 1 teaspoon sugar and 1/2 lime (juice). Add to pan and toss for 1 minute to coat chicken and make a sauce. Serve on a salad: Combine 4 cups baby cos lettuce, 2 raw beetroots and 3 carrots (peeled in ribbons), 2 cups snow peas and 2 chopped spring onions. Sprinkle with 2 teaspoons sesame seeds and 1/2 teaspoon dried chilli flakes. Serve with 4 medium wholegrain bread rolls.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, 4 veges
- Energy 1400kJ/334cal, protein 33g, total fat 5g, sat fat 1g, carbs 40g, sugars 11g, fibre 9g, sodium 530mg, calcium 140mg, iron 3.5mg
29. Quick Thai beef salad
Barbecue or pan-fry 4 x 125g beef steaks. Rest, then cut in thin slices. Arrange on a bed of salad: Combine 4 cups sliced iceberg lettuce, 3 large sliced red capsicums, 1 large sliced cucumber and 3 sliced carrots. Serve with 3 cups cooked rice and a dressing made from 1 tablespoon sweet chilli sauce, 1-2 limes (juice) and 1 tablespoon sesame oil.
Nutrition information per serve (4 serves)
- Low sodium, high iron, diabetes-friendly, dairy-free, 3 veges
- Energy 2030kJ/484cal, protein 41g, total fat 14g, sat fat 5g, carbs 50g, sugars 9g, fibre 5g, sodium 150mg, calcium 70mg, iron 6.5mg
30. Sausage salad
Place 1 cup couscous in a large bowl with 1 cup boiling salt-reduced liquid stock. Cover, set aside until liquid absorbed then fluff with a fork. Spray a pan with oil, and add 4 sliced low-fat Italian sausages and cook for 1 minute. Add 2 sliced red capsicums and 2 sliced green capsicums and stir-fry for 5 more minutes or until tender. Meanwhile, microwave 2 cups green beans for 2 minutes then add to pan. Stir-fry for 5 more minutes. In a large bowl mix couscous with one 400g can butter beans (drained, rinsed), 4 cups salad greens, sausage mixture and 2 tablespoons low-fat balsamic dressing. Sprinkle with toasted walnuts to serve.
Nutrition information per serve (4 serves)
- Low kJ, high fibre, low sodium, diabetes-friendly, dairy-free, 4 veges
- Energy 1520kJ/363cal, protein 26g, total fat 12g, sat fat 2g, carbs 35g, sugars 8g, fibre 8g, sodium 460mg, calcium 110mg, iron 4mg
No-meat meals
All no-meat recipes by Niki Bezzant
31. Poached eggs with asparagus
32. Black bean tacos
Warm 2 x 400g cans Mexican beans with 2 chopped tomatoes, 2 chopped spring onions, 2 grated carrots and 1 cup drained corn kernels. Serve in 8 taco shells and 4 cups shredded lettuce, 1/2 chopped large avocado, 3/4 cup low-fat cottage cheese and 4 tablespoons salsa.
Nutrition information per serve (4 serves)
- High fibre, vegetarian, 4 veges
- Energy 2120kJ/506cal, protein 24g, total fat 13g, sat fat 2g, carbs 65g, sugars 26g, fibre 16g, sodium 690mg, dalcium 120mg, iron 4mg
33. Green vege pasta
Cook 400g angel hair pasta following packet directions. Drain well. Meanwhile, to make sauce, use a stick blender or food processor to blend 4 cups spinach, 2 tablespoons capers, 1/2 cup fresh parsley and 2 tablespoons olive oil. Toss through cooked pasta. Peel 4 courgettes in ribbons with a peeler. Add to pasta with 2 cups peas and 2 cups blanched green beans. Garnish with 3 tablespoons grated parmesan cheese and freshly ground black pepper.
Nutrition information per serve (4 serves)
- Low kJ, low fat, high fibre, low sodium, diabetes-friendly, vegetarian, 4 veges
- Energy 1300kJ/310cal, protein 16g, total fat 10g, sat fat 2g, carbs 40g, sugars 7g, fibre 10g, sodium 230mg, calcium 180mg, iron 4mg
.34. Tofu soba salad
Cook 360g soba noodles following packet directions. Drain and run under cold water to cool. Stir-fry 300g marinated tofu for about 4 minutes until browned. Make a dressing from 2 teaspoons grated fresh ginger, 1 tablespoon sesame oil and 2 limes (juice). Mix through noodles with 4 cups ready-made coleslaw (no dressing), 4 carrots and 1 large cucumber — both peeled in ribbons. Sprinkle with 2 tablespoons sesame seeds and dried chilli flakes (optional).
Nutrition information per serve (4 serves)
- High fibre, high calcium, high iron, vegetarian, 3 veges
- Energy 2220kJ/530cal, protein 25g, total fat 13g, sat fat 2g, carbs 75g, sugars 10g, fibre 9g, sodium 140mg, calcium 300mg, iron 9mg
35. Carrot and feta fritters
Grate 4 large carrots and combine in a large bowl with 120g feta cheese. Add 2 teaspoons pesto, 1/2 teaspoon each of dried chilli flakes, smoked paprika, cumin seeds and 1/4 cup cornmeal. Add 2 eggs and mix well. Spray a large pan or barbecue grill with a little oil and heat to medium. Shape tablespoon-sized portions of the mixture into fritters. Fry in batches, turning as they brown. Serve with a salad: Combine 6 tomatoes, 1/2 avocado, 1 red onion, 2 large red capsicums, 4 cups rocket and 2 cups cooked couscous.
Nutrition information per serve (4 serves)
- High fibre, low sodium, vegetarian, 5 veges
- Energy 1680kJ/401cal, protein 16g, total fat 21g, sat fat 7g, carbs 35g, sugars 13g, fibre 10g, sodium 520mg, calcium 210mg, iron 3mg
Bread-based meals
All bread-based recipes by Sally Parker
36. Chickpea and lamb fattoush salad
37. Pumpkin, beef and bean tortilla
Spray a large frying pan with oil and place over a medium-high heat. Brown 300g lean beef mince. Add 2 cups tomato passata and 1 chopped red capsicum. Simmer for 15 minutes. Stir in one 400g can red kidney beans (drained, rinsed) and 2 cups chopped cooked pumpkin. Stir in 1/2 cup chopped fresh coriander. Preheat grill to high. Spoon beef mixture into 4 warmed wholegrain tortillas and roll up. Place in a baking dish. Spoon over any extra sauce. Sprinkle with 1/2 cup reduced-fat grated cheese. Place under grill until cheese melts. Serve with 1 head iceberg lettuce cut in wedges and drizzled with a low-fat dressing.
Nutrition information per serve (4 serves)
- High fibre, high calcium, high iron, 5 veges
- Energy 1890kJ/450cal, protein 35g, total fat 15g, sat fat 6g, carbs 40g, sugars 13g, fibre 14g, sodium 880mg, calcium 260mg, iron 8mg
38. Quick chicken pizza
Preheat oven to 180°C. Place 4 large wholemeal pita breads on 2 large baking trays. Evenly spread pitas with 4 tablespoons tomato paste. Sprinkle equally with 2/3 cup grated mozzarella cheese. Top with 1 sliced red capsicum, 1 bunch sliced steamed asparagus, 3 sliced artichoke hearts in brine (drained, rinsed) and 200g shredded cooked chicken. Sprinkle pizzas with another 1/3 cup reduced-fat cheese. Bake for 12-15 minutes or until bases are crisp. Sprinkle with 1/4 cup fresh basil. Serve with a bean salad: Combine 2 cups (150g) steamed green beans, one 400g can cannellini beans (drained, rinsed) and 1 red onion (thinly sliced) tossed with 2 tablespoons low-fat dressing.
Nutrition information per serve (4 serves)
- High fibre, high calcium, high iron, 3 veges
- Energy 2090kJ/499cal, protein 39g, total fat 11g, sat fat 5g, carbs 60g, sugars 11g, fibre 12g, sodium 820mg, calcium 360mg, iron 6mg
39. Prawn rolls
Preheat oven to 180°C. Bake 300g store-bought kumara fries following packet directions. Meanwhile, place 400g peeled medium-sized prawns in a bowl. Add 1 tablespoon olive oil, 1 tablespoon paprika and 1 lemon (zest and juice). Set aside to marinate. Meanwhile, combine 1/3 cup reduced-fat mayonnaise with 1/4 cup finely chopped fresh flat-leaf parsley and 1/2 teaspoon crushed garlic. Halve 4 wholegrain bread rolls and fill with 2 cups baby rocket, 1 large grated carrot and 1 thinly sliced baby fennel bulb. Spray a frying pan with oil and place over a medium-high heat. Cook prawns for 2-3 minutes until cooked through. Cool slightly. Top bread rolls with prawns and garlic mayonnaise. Serve with kumara fries and 4 cups salad greens with 4 chopped tomatoes.
Nutrition information per serve (4 serves)
- High fibre, high calcium, 3 veges
- Energy 2020kJ/483cal, protein 25g, total fat 16g, sat fat 3g, carbs 60g, sugars 20g, fibre 8g, sodium 860mg, calcium 310mg, iron 4mg
40. Beef and tahini wraps
Spray a large frying pan with oil and place over a high heat. Cook 2 x 200g sirloin steaks for 2-3 minutes on each side. Add 2 tablespoons lemon juice and sprinkle with dried oregano. Remove from pan, cover loosely with tinfoil and rest for 3 minutes. Slice thinly. Divide 2 tablespoons tahini between 4 slices Lebanese bread. Top each with 1/4 cup store-bought tabouli, 1/4 cup shredded iceberg lettuce, 1/4 cup grated carrot, 3 chopped cherry tomatoes and 1/4 of the sliced beef. Roll up and wrap tightly in tinfoil to hold together. Serve with 6 cups Greek salad: Combine diced tomatoes, olives, cucumber and green capsicums. Dress with lemon juice.
Nutrition information per serve (4 serves)
- High fibre, low sodium, high iron, 3 veges
- Energy 2270kJ/543cal, protein 34g, total fat 20g, sat fat 5g, carbs 60g, sugars 11g, fibre 9g, sodium 500mg, calcium 130mg, iron 6mg
