Healthy recipes

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While you're here, take a look at our weekly menu planner for a variety of healthy meal and snack ideas.

Super simple porridge
1
10
Easy
½ cup rolled oats 1 ⅓ cup milk* ¼ teaspoon ground cinnamon (optional) ½ small banana
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1. Heat a small saucepan and add oats, milk and cinnamon. 2. Cook, stirring regularly for 6-7 minutes or until oats have softened and absorbed most of the milk. 3. Meanwhile, cut the banana up into slices. 4. Pour porridge into a bowl and top with sliced banana. *Hint: Use milk of your choice in this recipe. Option to serve porridge with any fresh, frozen or canned fruit of your choice e.g. strawberries, blueberries, pears or peaches. You can cook porridge in the microwave by combining ingredients (except fruit) into a microwave safe bowl and cooking on high for 4 ½ minutes, stirring halfway. Serve fruit fresh on top.
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Simple pancakes with berries
3-4
20
Easy
1 egg 1 cup self-raising flour* (wholemeal flour if available) 1 cup milk* ½ teaspoon ground cinnamon (optional) 2 tablespoons oil* 3 cups frozen berries* ¼ cup water 4 tablespoons plain yoghurt (optional)
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1. To make the batter, crack the egg into a large bowl and use a fork to mix the egg. Add the flour, milk and cinnamon. Mix everything together using a wooden spoon until the batter is smooth (a few small lumps are fine). 2. Heat a large frying pan and add oil. Wait until the oil sizzles a little then add ¼ cup pancake batter to the pan, cooking 3 pancakes at a time (if there is enough room in the pan). Cook the pancakes for 3-4 minutes on one side and then using a turner or spatula, flip the pancakes and cook for a further 3 minutes. Transfer pancakes to a plate and repeat with remaining mixture. 3. Meanwhile, add frozen berries to a small saucepan and add ¼ cup water. Cook, stirring regularly for 5 minutes, or until slightly softened. 4. Serve pancakes with berries and a spoonful of yoghurt.
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Quick raisin toast with banana
1
5
Easy
2 slices raisin bread*, toasted (try choosing wholemeal or wholegrain raisin bread if available) ½ banana* 2 tablespoons ricotta cheese (optional)
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1. Add raisin bread slices to a toaster and toast. 2. Cut the banana into circular slices. 3. Top raisin toast with ricotta cheese (optional) and banana slices. *Hint: Option to replace raisin toast with regular bread (try choosing wholemeal or wholegrain if available). You can leave out the ricotta cheese and just serve banana slices on raisin toast or replace ricotta cheese with peanut butter. You could replace banana with another fruit like sliced strawberries.
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Easy veggie mug omelette
1
8
Easy
Cooking spray or 1 teaspoon oil* 2 tablespoons grated cheddar cheese (reduced fat if available) 2 eggs 2 tablespoons milk* 1 cup vegetables* (e.g., capsicum, tomatoes, mushroom, zucchini, spinach, corn, peas, spring onion) Pepper to taste
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1. Dice the vegetables by chopping them into bite sized pieces, ensuring they are all roughly the same size. 2. Use a cheese grater to grate the cheese. 3. Lightly oil a mug by either spraying the mug with oil or adding a teaspoon of oil to the mug, swirl it around up the sides of the mug and tip out any excess oil. 4. Add the eggs and milk to the mug and mix them together using a fork. Stir in the cheese, diced vegetables and sprinkle with pepper. 5. Microwave the mug on high for 2 minutes, removing from the microwave and stirring every 30 seconds with a fork until the egg is fully cooked. (Note: cooking times may vary depending on the power of the microwave). 6. Remove mug from the microwave and option to sprinkle with more pepper. *Hint: You can use any of these cooking oils: olive oil, canola oil, vegetable oil. A cooking oil spray works well if it is available. Use milk of your choice in this recipe or replace milk with water. Use any fresh, frozen or canned vegetables in this recipe. If using frozen vegetables, be sure to thaw beforehand.
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Scrambled egg muffin sandwich
2
15
Easy
1 tomato ½ small avocado 4 eggs Pepper, to taste 1 tablespoon oil* 2 slices reduced fat cheddar cheese (optional) 2 English muffins*, halved (wholemeal/wholegrain if available)
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1. Preheat the oven/grill to 180ºC. 2. Slice tomato and avocado and set aside. 3. Crack the eggs into a bowl and sprinkle with pepper. Use a fork to mix the eggs combining egg yolks and whites. 4. Heat oil in a large frying pan. Wait until the oil sizzles a little then pour in eggs. Using a spatula, gently pull the eggs from the edges of the pan into the centre. Remove the pan from the heat before the egg is completely cooked. 5. Optional step if using cheese: place cheese slices on top of two of the muffin halves and grill in the oven for 5-8 minutes, or until the cheese has melted. 6. Add avocado slices, scrambled eggs and tomato slices to the muffin halves and then cover with the remaining halves to make sandwiches. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to replace English muffin with any bread (preferably wholemeal or wholegrain). Option to add additional vegetables to the muffin sandwiches (e.g. capsicum, spinach, mushroom). If you’re looking for some spice, try serving with a drizzle of hot/chilli sauce.
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Peanut butter and banana English muffins
1
5
Easy
½ banana* 1 English muffin* (wholemeal/wholegrain if available) 1 tablespoon peanut butter* ¼ teaspoon ground cinnamon (optional)
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1. Cut the banana into circular slices. 2. Cut the English muffin into two halves and place each half in a toaster to toast. 3. Spread the peanut butter onto both halves of the toasted English muffin and top with banana slices and a sprinkle of cinnamon (optional). *Hint: Option to replace banana with strawberries. Use bread or crispbread if English muffins are not available (wholemeal/wholegrain if available). Look for peanut butter with no added sugar or salt if it’s available. You could also swap the banana for sultanas, strawberries or cucumber.
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Fried eggs and mushrooms on toast
1
15
Easy
1 cup mushrooms* ¼ avocado* (optional) 1 teaspoon minced garlic or 1 garlic clove, chopped 1 tablespoon oil* 2 eggs 2 slices wholemeal or wholegrain bread* Pepper, to taste
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1. To cut the mushrooms, cut each mushroom into thin slices. Set aside on chopping board. 2. Slice the avocado and transfer to a bowl and use a fork to mash it. Sprinkle with pepper. 3. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Set aside on chopping board. 4. Heat half a tablespoon of oil in a large frying pan. Wait until the oil sizzles a little, then add the mushrooms and garlic. Cook for 3-4 minutes until soft and the mushrooms start to change colour. Transfer to a plate to set aside. 5. To fry the eggs, heat the remaining oil in the same frying pan and carefully crack the eggs into the pan. Cook for 3-4 minutes, until the eggs are cooked to your liking. 6. Meanwhile, add slices of bread to a toaster to toast. 7. To serve, top toast with mashed avocado, cooked mushrooms and fried eggs. Sprinkle with pepper. *Hint: You can replace mushrooms and avocado with any vegetables you like, for example, tomato and spinach. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use any bread (try choosing wholemeal or wholegrain if available). Option to replace bread with a wrap (wholemeal or wholegrain if available). Try serving with a drizzle of balsamic vinegar. If you’re looking for some spice, add a sprinkle of dried chilli flakes when cooking the mushrooms.
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Hard boiled eggs on toast with avocado
1
15
Easy
½ medium tomato* ¼ small avocado* 1 tablespoon lemon juice Pepper, to taste (optional) 2 eggs 2 slices wholemeal or wholegrain bread*
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1. Cut the tomato into 4 thick slices. 2. Slice the avocado and transfer to a bowl and use a fork to mash it. Add lemon juice and sprinkle with pepper. 3. Bring a saucepan of water to the boil. Place eggs into the boiling water carefully and cook for 8-10 minutes (8 minutes will still be slightly runny on the inside). Remove the eggs using a spoon and rinse under cold water quickly so they are cool enough to touch. Peel the eggs and set aside. 4. Using a knife, thinly slice the hard-boiled eggs. 5. Meanwhile, add slices of bread to a toaster to toast. 6. Top toast with mashed avocado, tomato slices and boiled egg slices. Sprinkle with pepper (optional). *Hint: Option to replace avocado or tomato with any vegetable of your choice e.g. spinach, capsicum, mushroom. Use any bread, preferably wholemeal or wholegrain if it is available. Try replacing bread with a wrap, preferably wholemeal if it is available. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, they will be less likely to crack. Option to serve with a sprinkle of dried chilli flakes or a drizzle of hot/chilli sauce if you are looking for a bit of spice.
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Quick morning beans and fried eggs
1
15
Easy
¼ small avocado* 3 teaspoons oil* 130g canned salt reduced baked beans ½ cup frozen spinach 1 egg 1 slice wholemeal or wholegrain bread* Pepper, to taste
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1. Cut the avocado into slices. 2. Heat 2 teaspoons of oil in a large frying pan. Wait until the oil sizzles a little then add baked beans and frozen spinach. Use a wooden spoon to break up the spinach while it thaws. Stir for 5 minutes or until spinach is warm. Transfer to a bowl and set aside. 3. To fry the egg, heat the remaining 1 teaspoon of oil in the same frying pan. Once the oil sizzles a little, carefully crack the egg into the pan. Cook for 3-4 minutes or until the egg is cooked to your liking. 4. Meanwhile, add bread slice to a toaster to toast. 5. Top toast with avocado slices, baked bean mix and fried egg. Sprinkle with pepper. *Hint: Option to replace avocado with any vegetables, for example, tomato, capsicum, mushroom. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any bread (try choosing wholemeal or wholegrain if available). You could also swap bread for a wrap (try choosing wholemeal wrap if available). Option to cook baked beans and frozen spinach in microwave by emptying baked beans and spinach into a microwave-safe container. Heat on high for 2 minutes. Stir, then heat on high for a further 30-60 seconds, until beans and spinach are warm. (Note: heating times may vary depending on the power of the microwave). To serve a family of four, simply multiply this recipe by four.
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Easy cheese and tomato melt
1
15
Easy
2 slices wholemeal or wholegrain bread* 1 small tomato* 30g cheddar cheese (approx. 4 thin slices and reduced fat if available) 1 teaspoon dried Italian herbs* (optional) Pepper, to taste
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1. Preheat the oven/grill to 180°C. 2. Cut the tomato into 4 slices. 3. Cut the cheese into 4 thin slices. 4. Top each slice of bread with 2 tomato slices and 2 cheese slices. Add a sprinkle of dried Italian herbs (optional) and pepper. 5. Transfer to the oven to cook for 5-10 minutes until the cheese has melted. *Melt: You can use any bread, try choosing wholemeal or wholegrain variety if it’s available. You can replace tomatoes with another vegetable e.g. spinach, mushroom, zucchini or avocado. Option to replace dried Italian herbs with any dried or fresh herbs.
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Sardines on toast with avocado and tomato
1
5
Easy
2 slices bread (wholemeal/wholegrain if available) 110g canned sardines*, in Springwater if available, drained ½ medium tomato ¼ small avocado 2 tablespoons of red onion Pepper, to taste 1 tablespoon lemon juice (optional)
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1. Toast bread slices. 2. Chop the tomato by cutting into 4 thin slices. 3. To mash the avocado, remove ¼ of the avocado from the skin and transfer to a small bowl. Use a fork to mash. Set aside. 4. To dice the onion, remove the outer skin and chop the onion into small pieces. 5. Spread the avocado on toast and top toast with sardines and sliced tomatoes and red onion. 6. Sprinkle with pepper. Option to drizzle with lemon juice. *Hint: Canned salmon or tuna can be used instead of sardines. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to use any preferred vegetables in this recipe (e.g., cucumber, lettuce, capsicum). Option to add fresh or dried herbs e.g., parsley or basil.
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Quick mixed bean salad
1
5
Easy
1 tomato ½ small cucumber ¼ small red capsicum 2 tablespoons of red onion 125g canned four bean mix* (no added salt if available) ¼ cup canned corn kernels, drained (no added salt if available) 1 tablespoon lemon juice 1 tablespoon olive oil 1 teaspoon dried Italian herbs 1 tablespoon vinegar* (balsamic if available) Pepper, to taste
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1. To dice the tomato, cucumber and capsicum, cut in half and then cut into small pieces. 2. To chop the onion, remove the outer skin and cut the onion into thin slices. 3. Pour the four bean mix into a colander and rinse with cold water. 4. In a bowl, combine four bean mix, tomato, corn kernels, red onion, cucumber and capsicum and mix with a fork to combine. 5. To make the salad dressing, combine lemon juice, olive oil, mixed dried herbs and vinegar in a cup and mix together with a fork. 6. Pour salad dressing over bean salad and sprinkle with pepper to taste. *Hint: You can use any canned bean e.g., cannellini beans, chickpeas. Option to use any type of vinegar when making salad dressing e.g., balsamic vinegar, red wine vinegar, white wine vinegar, white vinegar. For a non-vegetarian option, you could add canned tuna or salmon. Option to serve with flat bread e.g., Lebanese or pita bread or you can mix microwaveable brown rice through salad. Store the salad in the fridge in an airtight container for up to 4 days – this is great for packed lunches.
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Easy tuna pita pockets
1
5
Easy
½ cup lettuce 1 small tomato ¼ small cucumber ¼ small carrot ¼ small avocado (optional) 1 pita pocket* (wholemeal if available) 95g canned tuna*, in Springwater if available, drained 1 tablespoon mayonnaise (reduced fat if available) 1 teaspoon lemon juice (optional) Pepper, to taste
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1. Shred the lettuce by chopping it into thin slices. Set aside on chopping board. 2. Chop the tomato and cucumber by slicing into thin rounds. Set aside on chopping board. 3. Use a grater to grate the carrot, or you can chop it into small bite sized pieces with a knife. Set aside on chopping board. 4. To dice the avocado, remove ¼ of the avocado from the skin and chop into small squares. Set aside on a chopping board. 5. In a bowl combine tuna, mayonnaise, grated carrot and sprinkle with pepper. Add a squeeze of lemon juice (optional). Mix with a fork to combine. 6. Cut the pita pocket in half and carefully open so you can add the filling. 7. Open the pita pocket and spoon tuna mixture into pockets. Add lettuce, tomato, cucumber and avocado (optional) to the pita pockets. *Hint: You can use any flat bread e.g., Lebanese bread instead of pita pocket. Canned salmon can be used instead of tuna. Option to add grated cheddar cheese to the pita pocket. For a vegetarian option, replace tuna with 1 cup canned chickpeas. Canned vegetables can be used instead of fresh vegetables. Cabbage can be used instead of lettuce. To make a Pita Pocket toastie, cook in an electric sandwich maker for about 3-5 minutes.
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Crackers with canned salmon and cucumber
1
5
Easy
¼ small cucumber 1 small tomato 2 tablespoons of red onion 95g canned salmon*, in spring water if available, drained 1 tablespoon reduced fat mayonnaise 3-4 wholegrain crackers* Pepper, to taste Lemon juice, to serve (optional)
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1. Cut cucumber and tomato into slices. Set aside on chopping board. 2. Dice the red onion by removing the outer skins and chopping it into very small squares. Set aside on chopping board. 3. In a small bowl, mix together canned salmon and mayonnaise. 4. Divide salmon mix evenly between crackers. 5. Top each cracker with cucumber, tomato and red onion. 6. Sprinkle with pepper and a squeeze of lemon juice (optional). *Hint: You can replace vegetables with any vegetable of choice e.g., capsicum, carrot. Canned tuna or sardines can be used instead of salmon. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Use any wholegrain cracker. Option to use flat bread (e.g. Lebanese/pita) instead of crackers.
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Easy chicken salad
1
10
Easy
1½ cups lettuce 1 small tomato 1 stick celery ¼ avocado 125g canned or frozen corn kernels, drained (no added salt if available) 2 tablespoons of red onion 80g cooked skinless chicken* 1 tablespoon olive oil 1 tablespoon lemon juice Pepper, to taste
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1. Shred the lettuce by chopping it into thin slices. Set aside in a serving bowl. 2. Dice the tomato, celery, and avocado by cutting it into small pieces. Add to the bowl with the shredded lettuce. 3. Dice the red onion by removing the outer skins and chop into very small, thin pieces. Add onion to the bowl with the lettuce, tomato, and avocado. 4. Roughly chop up the cooked chicken into small bite sized pieces and add to the serving bowl with the salad ingredients. 5. Add corn kernels to the bowl. 6. To make the dressing mix olive oil, lemon and pepper in a cup. 7. Pour salad dressing over the chicken salad. *Hint: Cooked chicken could include store bought BBQ chicken. For a vegetarian option, replace chicken with 1 cup canned legumes (e.g., black beans or kidney beans). Use any vegetables you prefer or leftover vegetables in this salad. Option to add cheese to this salad (e.g., grated cheddar cheese or feta). Option to add some fresh or dried herbs for additional flavour.
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Creamy tuna and corn sandwich
1
5
Easy
1 celery stick 95g canned tuna in springwater*, drained 2 teaspoons reduced fat mayonnaise* 2 tablespoons corn kernels, drained (frozen or canned) 1 teaspoon lemon juice* 2 slices wholemeal or wholegrain bread*
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1. Dice celery by cutting the celery stick into small pieces. 2. In a bowl, mix the celery, tuna, mayonnaise, corn kernels and lemon juice together with a fork. 3. Lay slices of bread on a chopping board. 4. Spread the mixture evenly over one slice of bread. 5. Top with the other slice of bread and cut to serve. *Hint: Option to replace canned tuna with canned salmon. Lemon juice can come from a fresh lemon or supermarket bought lemon juice You can swap bread slices with a bread roll (wholemeal if available). If your child will only eat white bread, try to choose a variety with added fibre. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg, mayo and lettuce sandwich
1
13
Easy
1 egg 2 teaspoons reduced fat mayonnaise 1 lettuce leaf* 2 slices wholemeal or wholegrain bread*
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1. Bring a saucepan of water to the boil. Place egg into the boiling water carefully and cook for 10 minutes. Remove the egg and rinse under cold water until cool to touch. Peel the shell off the egg. 2. Transfer boiled egg to a small bowl and add mayonnaise. Use a fork to mash the egg and mayonnaise together. 3. Lay slices of bread on a chopping board. 4. Top one slice of bread with the egg mayo mixture and add lettuce leaf. 5. Top with remaining slice of bread and cut to serve. *Hint: Use any type of lettuce or salad leaves e.g. rocket, cos lettuce, iceberg, baby spinach leaves. You can swap the bread for a bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, it will be less likely to crack. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh.
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Chicken and pineapple roll
1
5
Easy
1 lettuce leaf ½ small tomato 60g skinless cooked chicken* 1 wholemeal or wholegrain bread roll* 2 teaspoons reduced fat mayonnaise 1 canned pineapple ring (packed in natural juice)
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1. Shred the lettuce by chopping it into thin slices. Set aside on chopping board. 2. Slice the tomato into thin slices. Set aside on chopping board. 3. Roughly chop up the cooked chicken into small bite sized pieces and set aside on chopping board. 4. Cut bread roll in half. 5. Spread mayonnaise onto one half of the roll and add chicken, pineapple ring, tomato and lettuce. 6. Add the remaining half of the roll to close. *Hint: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available. If your child will only eat white bread, try to choose a variety with added fibre. You can also add additional vegetables to this roll e.g., grated carrot, cucumber. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg, avocado and celery roll
1
13
Easy
1 egg 1 stick celery ¼ small avocado 1 wholemeal or wholegrain roll*
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1. Bring a saucepan of water to the boil. Place the egg into the boiling water carefully and cook for 10 minutes. Remove the egg and rinse under cold water until cool to touch. Peel the egg and set aside. 2. Dice celery stick by cutting it into small pieces. Set aside in a small bowl. 3. Transfer the boiled egg to a small bowl with the celery and add the avocado. Use a fork to mash the egg, avocado, and celery together. 4. Cut the bread roll in half. 5. Top the bottom half of the roll with the egg mix. 6. Add the remaining half of the roll to close. *Hint: You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Option to add additional vegetables e.g., grated carrot. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, they will be less likely to crack. To avoid wasting the avocado, you could make enough sandwiches for the whole family.
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Hummus, salad and cheese roll
1
5
Easy
¼ small carrot 1 lettuce leaf* ½ small tomato ¼ small cucumber 1 small celery stick 1 wholemeal or wholegrain bread roll* 1 tablespoon hummus 2 slices reduced fat cheddar cheese (optional)
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1. Grate the carrot using a grater and set aside on chopping board. 2. Shred the lettuce by chopping it into thin slices. Set aside on a chopping board. 3. Slice the tomato and cucumber into thin slices. Set aside on a chopping board. 4. Dice celery stick by cutting it into small pieces. Set aside in a small bowl. 5. Cut the bread roll in half. 6. Add hummus to the bowl with celery and mix to combine. Spread mixture over bottom half of bread roll. 7. Add cheese slices, grated carrot, tomato, cucumber and lettuce. 8. Top with the remaining half of the roll to close. *Hint: You can use any type of lettuce leaves or salad leaves e.g. rocket, cos lettuce, iceberg, baby spinach leaves. You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available. If your child will only eat white bread, try to choose a variety with added fibre. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Salmon, cream cheese and cucumber sandwich
1
5
Easy
¼ cucumber 2 slices wholemeal or wholegrain bread* 95g canned salmon*, in springwater, drained 1 tablespoon reduced fat cream cheese* Handful of leafy greens*
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1. Slice the cucumber into thin slices and set aside on a chopping board. 2. Lay slices of bread on a chopping board. 3. Spread the bread with cream cheese. Top with canned salmon, cucumber slices and salad leaves. 4. Top with the remaining slice of bread and cut in two to serve. *Hint: You can swap the bread slices for a bread roll or wrap (wholemeal or wholegrain if it is available). If your child will only eat white bread, try to choose a variety with added fibre. Option to use canned tuna instead of canned salmon. Option to replace cream cheese with any cheese e.g. cheddar cheese, cottage cheese. Use any type of leafy greens e.g. rocket, cos lettuce, iceberg lettuce, baby spinach. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Sweet chilli chicken and avocado sandwich
1
5
Easy
¼ small capsicum ¼ small avocado 60g skinless cooked chicken* 2 slices wholemeal or wholegrain bread* 2 teaspoons sweet chilli sauce*
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1. Cut the capsicum into thin slices and set aside. 2. Cut the avocado into thin slices and set aside. 3. Roughly chop up the cooked chicken into small bite sized pieces. Transfer to a small bowl and add sweet chilli sauce. Mix to combine and set aside. 4. Lay slices of bread on a chopping board. 5. Add avocado slices (option to spread avocado using a knife) on one slice of bread. Top with chicken and capsicum slices. 6. Top with remaining slice of bread and cut in half to serve. *Hint: Cooked chicken could include store bought BBQ chicken. Or this is a great way to use up leftover roast chicken meat. You can swap the bread slices for a bread roll or wrap (wholemeal or wholegrain if it is available). If your child will only eat white bread, try to choose a variety with added fibre. You can replace sweet chilli sauce with mayonnaise. You can replace chicken with canned tuna or canned salmon. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Tasty cheese and tomato sandwich
1
5
Easy
½ small tomato* 2 slices wholemeal or wholegrain bread* 1-2 slices cheddar cheese (reduced fat if available) Pepper, to taste (optional)
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1. Cut tomato into slices and set aside. 2. Lay slices of bread on a chopping board. 3. Top one slice of bread with cheese and tomato. Option to sprinkle with pepper. 4. Place the remaining slice of bread on top and cut in half to serve. *Hint: Option to replace tomato slices with cucumber slices. You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Option to add a sprinkle of dried Italian herbs. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Turkey, cucumber and cheese sandwich
1
5
Easy
½ small tomato ¼ cucumber 2 slices wholemeal or wholegrain bread* 2 teaspoons reduced fat mayonnaise 1 slice shaved turkey 2 thin slices reduced fat cheddar cheese 1 lettuce leaf*
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1. Cut the tomato and cucumber into thin slices and set aside. 2. Lay bread slices on a chopping board. 3. Spread one slice of bread with mayonnaise. Top with turkey, tomato, cucumber, cheese and lettuce. 4. Add the remaining slice of bread on top and cut in half to serve. *Hint: You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Use any type of lettuce leaves or salad leaves e.g., rocket, cos lettuce, iceberg, baby spinach leaves. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Tasty cheese and vegemite sandwich
1
5
Easy
2 slices wholemeal or wholegrain bread* 1 teaspoon yeast spread (e.g. vegemite, promite, marmite, salt reduced if available) 2 slices reduced fat cheddar cheese
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1. Lay slices of bread on a chopping board. 2. Spread yeast spread over one slice of bread. Top with 2 slices of cheese. 3. Place the remaining slice of bread on top and cut in half to serve. *Hint: You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg and avocado roll lunchbox
1
5
Easy
1 small banana, skin on 1 mini box of sultanas 1 small carrot*, cut into sticks 1 small tub of yoghurt* 1 x egg, avocado and celery roll
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*Hint: Use any fruit of choice (fresh/frozen/canned) e.g., apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh/canned) of choice e.g., capsicum, cucumber, celery, tomatoes. Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fresh fruit. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Turkey and cucumber sandwich lunchbox
1
5
Easy
1 orange, cut into wedges 1 muesli bar* ½ capsicum, cut into strips 1 x turkey cucumber and cheese sandwich
/SiteAssets/Turkey%20and%20cucumber%20sandwich%20lunchbox.jpg
*Hint: Ensure the muesli bar is nut free. Try and choose an oat-based muesli bar. Read the label and try to choose a muesli bar with less than 15g of sugar per 100g if available. Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
Creamy tuna sandwich lunchbox
1
5
Easy
1 green apple ¼ red capsicum, cut into strips ½ small cucumber, cut into rounds 2 slices cheddar cheese, cut into squares 6 small crackers* (wholegrain if available) 1 x Creamy tuna and corn sandwich
/SiteAssets/Creamy%20tuna%20sandwich%20lunchbox.jpg
*Hint: Option to use any crackers e.g., rice crackers. Choose wholegrain if available. Use any fruit of choice (fresh/frozen/canned) e.g., berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, celery. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
Tasty cheese and vegemite sandwich lunchbox
1
5
Easy
125g tub diced fruit in natural juice* 1 small packet air popped popcorn* (no added salt if available) 1 celery stick, cut into sticks ½ small carrot, cut into sticks 1 x Tasty cheese and vegemite sandwich
/SiteAssets/Tasty%20cheese%20and%20vegemite%20sandwich%20lunchbox.jpg
*Hint: Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, mandarin, grapes, pineapple, pear, banana. Try and choose air popped popcorn with no added salt. Use any vegetables of choice (fresh/canned) e.g. cucumber, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
Sweet chilli chicken sandwich lunchbox
1
5
Easy
½ cucumber, cut into rounds 1 celery stick, cut into sticks 1 mandarin 1 small tub of yoghurt* 1 x Sweet chilli chicken and avocado sandwich
/SiteAssets/Sweet%20chilli%20chicken%20sandwich%20lunchbox.jpg
*Hint: Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fresh fruit if possible. Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, tomato, corn, peas. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
10-minute chicken noodle soup
4
10
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 350g cooked chicken 1 tablespoon oil* 3 cups frozen or canned vegetables* (e.g., peas and corn) 1 teaspoon dried Italian herbs 1L salt reduced chicken stock* 1 cup water 3 packets of instant wholemeal noodles* (discard flavour sachets) Pepper, to taste
/SiteAssets/10-minute%20chicken%20noodle%20soup.jpg
1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Roughly chop up the cooked chicken into small bite sized pieces and set aside in a small bowl for later. 4. Heat 1 tablespoon of oil in a large saucepan. Wait until the oil sizzles then add the onion and garlic and cook for 2 minutes. Add the mixed vegetables (e.g. peas and corn), dried Italian herbs, stock, and water. Stir all the ingredients together using a wooden spoon. Cover the saucepan with a lid and bring to the boil by increasing the heat. 5. Once boiling, add cooked chicken and noodles and stir uncovered, for 2-3 minutes, or until noodles are soft. 6. Distribute soup between bowls and sprinkle with pepper. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any fresh or frozen vegetables of your choice like peas, corn, carrot, celery. You can replace liquid chicken stock with 4 salt reduced chicken stock cubes and add 1L of water. Use any quick cook noodles like 2-minute noodles. Just make sure to discard the flavour sachets as these are very high in salt.
System.String[]
15-minute chicken and egg fried rice
4
15
Easy
1¼ cup rice* 3 spring onions 400g cooked chicken* 2 eggs 4 teaspoons oil* 2 ½ cups mixed vegetables* (fresh or frozen) 2 teaspoons minced ginger* (optional) 2 ½ tablespoons soy sauce (salt reduced if available)
/SiteAssets/15-minute%20chicken%20egg%20fried%20rice.jpg
1. Cook rice according to packet instructions using either a saucepan and lid on the stove or in a microwave. Once cooked set aside in a bowl. 2. Cut the roots off the spring onions and cut into small pieces. Place in a bowl for later. 3. Cut up cooked chicken into small pieces and place in a bowl for later. 4. Place eggs in a small bowl and beat with a fork until egg whites and yolks are mixed. 5. Heat 1 teaspoon of oil in a large frying pan. Wait until the oil sizzles a little then pour in the eggs. Using a spatula, gently move the eggs from the edges of the pan into the centre as they slowly cook. Take the pan off the heat before the eggs are completely cooked and remove the scrambled eggs, placing in a separate bowl. 6. Heat 3 teaspoons of oil in the frying pan. Wait until the oil sizzles a little then add the mixed vegetables and ginger and cook for 5 minutes until vegetables are heated. 7. Add the rice, spring onions, chicken and soy sauce to the pan, use a wooden spoon to stir and combine ingredients. 8. Add cooked eggs and stir to combine with other ingredients. Cook for another 2-3 minutes until heated through. 9. Divide fried rice between bowls to serve. *Hint:
System.String[]
15-minute tuna pasta
4
20
Easy
1 onion* 1 teaspoon minced garlic or 1 garlic clove 1 zucchini 300g pasta (your choice of pasta) 2 tablespoons oil* 1 teaspoon dried chilli flakes (optional) 1 ½ cups canned or bottled tomato puree* (no added salt if available) ¾ cup warm water 425g canned tuna*, in Springwater, drained 1 ½ cups spinach (fresh or frozen) 1 tablespoon lemon juice* Pepper, to taste
/SiteAssets/15-minute%20tuna%20pasta.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop zucchini into small pieces. Place in a separate bowl for later. 4. Cook pasta in a saucepan according to packet instructions. Once cooked, drain using a colander and set aside. 5. Heat 1 tablespoon of oil in a large fry pan. Wait until the oil sizzles a little then add the onion and garlic and cook for 2 minutes. Add the zucchini and chilli flakes and cook for a further 3 minutes. 6. Add tomato puree and ¾ cup warm water to the fry pan and cook, stirring occasionally with a wooden spoon, for 5 minutes. 7. Add drained tuna and spinach to the fry pan, using the wooden spoon to break up the frozen spinach as it thaws. Add lemon juice and sprinkle with pepper to your taste. 8. Add cooked pasta to the frying pan and toss together to combine. 9. Distribute pasta between bowls to serve. *Hint: You can use red or brown onion. Try to use wholemeal pasta if it’s available for extra iron and fibre. Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Replace tuna with any canned fish or cooked chicken. Lemon juice can come from a fresh lemon or supermarket bought lemon juice.
System.String[]
Beef and spinach toasted flatbread
4-6
50
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves fresh garlic 2 cups grated cheddar cheese (reduced fat if available) 2 tablespoons oil* 500g lean beef mince 1 teaspoon ground paprika 250g frozen spinach Pepper, to taste 4 wholemeal flatbread or Lebanese bread* 1 lemon, cut into wedges or 2 tablespoons lemon juice (optional)
/SiteAssets/Beef%20and%20spinach%20toasted%20flat%20bread.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Use a cheese grater to grate the cheese. Add to a separate bowl for later. 4. Heat 1 tablespoon of oil in a large frying pan. Wait until the oil sizzles a little then add the onion and garlic and cook for 3 minutes until onion turns soft and starts to colour. Add mince and paprika, breaking up meat lumps with a wooden spoon and cook for 3-4 minutes, or until browned. Add frozen spinach using wooden spoon to break up spinach while it thaws. Sprinkle pepper and cook for 5 minutes. 5. Place flatbreads on the bench and spread beef mixture over half of each flatbread, pushing it to the edge. Sprinkle mince with grated cheese and a squeeze of lemon. Fold the other side of the flatbread over to cover the filling. Press down to stick. 6. Heat the remaining tablespoon of oil in a frying pan. Wait until the oil sizzles a little then add the flatbread. Cook on each side for 2-3 minutes, pressing down with a wooden spoon until the cheese has melted and the bread browns a little. Flip over using a turner or wooden spoon to brown the other side. Repeat the process with the remaining flatbreads. 7. Transfer to a chopping board and cut flatbread into 6-8 small pieces and serve with a squeeze of lemon. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use lamb or pork mince instead of beef mince. Use pita bread or flatbread instead of Lebanese bread. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. For a vegetarian option, remove beef mince from the recipe. Add any extra vegetables to the beef mix such as mushrooms, capsicum or any leftover vegetables you have. Add extra spices such as cumin and coriander for additional flavour. You could also cook each flatbread in an electric sandwich maker for 3-5 minutes or until cooked to your liking.
System.String[]
Budget Italian vegetable soup
4
25
Easy
1 onion* 2 teaspoons minced garlic or 1 garlic clove 2 tablespoons oil* 3 cups mixed vegetables* (fresh or frozen) 400g canned tomato* (no added salt if available) 1 teaspoon dried Italian herbs 1L salt reduced vegetable stock* 1 cup water 200g pasta (your choice of pasta) 400g canned cannellini beans*, (no added salt if available) Pepper, to taste
/SiteAssets/Budget%20Italian%20vegetable%20soup.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. If using fresh vegetables, chop the mixed vegetables up into bite sized pieces. Set aside in a bowl. 4. Heat oil in a large saucepan. Wait until the oil sizzles a little then add onion and garlic, stirring with a wooden spoon for 3 minutes or until onion is soft and starting to change colour. 5. Add mixed vegetables, canned tomatoes and dried Italian herbs and cook for 5 minutes stirring occasionally. 6. Add vegetable stock and water and bring to a boil by increasing the heat. Once boiling add pasta and cook for 5 minutes. 7. Drain the cannellini beans using a colander and rinse with water. Add cannellini beans. Continue cooking for 6-8 minutes, or until the pasta is soft and cooked through. 8. Distribute soup between bowls and sprinkle with pepper. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. You can add any canned, fresh, frozen or leftover vegetables to this recipe (e.g. carrot, celery, zucchini, cauliflower, broccoli). Use any type of canned tomatoes (e.g., diced, crushed or canned cherry tomatoes). Option to replace vegetable stock liquid with 4 salt reduced vegetable stock cubes and add 1L water. Use wholemeal pasta for extra iron and fibre. Use any type of canned legume (e.g., kidney beans, four bean mix). Option to serve with a slice of wholemeal bread.
System.String[]
Easy chicken drumsticks oven bake
4
55
Easy
3 medium white potatoes 2 tablespoons oil* 1 teaspoon ground paprika* 1 teaspoon dried Italian herbs* Pepper, to taste 8 skinless chicken drumsticks* (~1kg – 1.5kg chicken drumsticks) 1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 carrots 1 head of broccoli
/SiteAssets/Easy%20chicken%20drumstick%20oven%20bake.jpg
1. Preheat the oven to 180ºC. Line a baking tray or baking dish with baking paper. 2. Prepare the potatoes by chopping them into small bite size pieces. Place in a large bowl. Add 1 tablespoon oil, ½ teaspoon paprika and ½ teaspoon Italian herbs to the potatoes and sprinkle with pepper. Mix well using a wooden spoon and transfer potatoes to a lined baking tray or dish and roast in the oven for 40-50 minutes. 3. Meanwhile, remove the skin from the chicken drumsticks by grasping the meaty end (big end) of the drumstick. Pull the skin down and off the small end where the bone is. Transfer skinless chicken drumsticks to a large bowl. 4. Roughly chop the onion by removing the outer skins and chop into large pieces. Place in the bowl with the chicken drumsticks. 5. If using fresh garlic, remove the outer skin and chop cloves. Add to bowl with the chicken drumsticks and onion. 6. Chop the carrot into bite sized pieces and add to the bowl with drumsticks, onion, and garlic. 7. Cut the florets (small branches) off the broccoli head and discard the stalk. Cut the florets into smaller pieces by cutting them in two. Add the florets to the bowl with drumsticks, carrot, onion, and garlic. 8. Add 1 tablespoon oil, ½ teaspoon paprika and ½ teaspoon Italian herbs and sprinkle with pepper. Mix well with wooden spoon and transfer to a separate lined baking tray or dish, roasting in the oven for 25 – 30 minutes, or until the chicken is cooked (no longer pink inside). 9. Divide chicken, potatoes and vegetables between plates and sprinkle with pepper. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use any dried herbs and spices. You can use any type of chicken in this recipe e.g., chicken thigh or breast. Use red or brown onion. Option to serve with a drizzle of hot/chilli sauce over the chicken drumsticks.
System.String[]
Easy curried sausages with mash potato
4-6
30
Easy
3 teaspoons oil* 400g extra lean sausages* (pork, beef or chicken) 1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 carrots 3 white potatoes 2-3 teaspoons curry powder ½ cup water 1 cup canned or bottled tomato puree* (no added salt if available) 420g canned salt reduced baked beans ½ cup frozen peas ½ cup milk* (reduced fat if available or you can use vegetable stock)
/SiteAssets/Easy%20curried%20sausages%20with%20mash%20potato.jpg
1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Add to bowl with the onion. 3. Chop the carrot by cutting it into smaller sticks or rounds and chopping it into smaller pieces. Add to bowl with the onion and garlic. 4. Prepare the potatoes by using a knife or peeler to remove the skin and then chopping into small bite size pieces. Set aside in a bowl for later. 5. Heat 1 teaspoon of oil in a large frying pan. Wait until the oil sizzles a little then add the sausages and cook, turning with a fork for 5 minutes or until evenly browned. Transfer to a chopping board and cut the sausage into bite sized chunks. 6. Heat 1 teaspoon of oil in the same pan. Wait until the oil sizzles a little then add onion, garlic and carrot, stirring with wooden spoon, for 3 minutes or until softened. Add curry powder and cook, stirring for 30 seconds. Add water, canned or tomato puree, baked beans and cooked sausages, and cook uncovered for 10 minutes stirring occasionally. Add the peas and cook for a further 5 minutes. 7. While the sausage and bean mix cook, make the mashed potato. Bring a large saucepan of water to the boil on the stove. Once boiling, add potatoes and cook for 10 minutes or until they are very soft and break apart when pierced with a fork. Once cooked, drain the boiled potatoes from the saucepan (or use a colander) and return the potatoes to the saucepan with the heat off. Add 1 teaspoon of oil and milk, and sprinkle with pepper. Mash the potatoes with the fork or a potato masher until smooth and fluffy. Set aside. 8. Serve curried sausages with mashed potato on plates. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can replace sausages with minced meat if preferred. Use red or brown onion. You can use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes. You can use any fresh or frozen vegetables you like. To change up the colour of the mashed potato, add in a piece of orange pumpkin when boiling the potatoes and mash altogether. Option to replace milk with equal amounts of salt reduced vegetable stock to make mashed potato.
System.String[]
Family friendly vegetable curry
4
30
Easy
1 onion* 2 teaspoons minced garlic, or 2 cloves garlic 1 cup rice* 1-2 tablespoons curry powder 400g canned chickpeas* 2 ½ cups mixed vegetables* (fresh or frozen) 400g canned tomatoes* (no added salt if available) ½ cup water 200mL coconut milk (reduced fat if available)
/SiteAssets/Family%20friendly%20vegetable%20curry.jpg
1. Dice the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Cook rice according to packet instructions. Set aside. 4. While the rice is cooking, heat the oil in a large saucepan. Wait until the oil sizzles a little then add onion and garlic and cook for 3 minutes or until the onion is soft and starting to change colour. 5. Add the curry powder and stir for 2 minutes. 6. Drain the canned chickpeas and add to the saucepan along with mixed vegetables, canned tomatoes and ½ cup water. Cook for 15-17 minutes, stirring regularly with a wooden spoon. 7. Add the coconut milk and stir through for a further 3-4 minutes. 8. Distribute curry and rice between bowls. *Hint: Use red or brown onion. Try to choose brown rice if available for a higher fibre option or use a long grain rice such as basmati for a low GI option. Option to use microwaveable rice instead of cooking rice. Use any type of canned legume (e.g., kidney beans, cannellini beans). Use any vegetables, canned, fresh or frozen like carrots, peas, mushrooms, zucchini, broccoli, green beans, cauliflower. Ensure all vegetables are chopped into bite sized pieces. Use any type of canned tomatoes (e.g., diced, crushed or canned cherry tomatoes). Option to serve curry with wholemeal pita bread instead of rice. Option to serve curry with a spoonful of plain yoghurt.
System.String[]
Spaghetti bolognaise
6
30
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves fresh garlic 1 tablespoon oil* 1 teaspoon dried Italian herbs 2 cups mixed vegetables* (fresh or frozen) 500g lean minced meat* (e.g., beef, pork) 400g canned brown lentils* (no added salt if available) 700g canned or bottled tomato puree* (no added salt if available) 400g pasta* (your choice of pasta) Pepper, to taste
/SiteAssets/Spaghetti%20bolognese.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Heat the oil in a large frying pan. Add onion and garlic, stir using a wooden spoon for 3 minutes or until soft and starting to change colour. 4. Add dried Italian herbs, mixed vegetables and mince, stirring for 7 minutes or until the mince is brown. 5. Drain the lentils and rinse with cold water (you can use a colander if you have one otherwise drain from the can). Add the rinsed lentils to the frying pan. Add the tomato puree and a sprinkle of pepper and bring to the boil by turning up the heat. Cook, stirring regularly with the wooden spoon for 15 minutes. 6. While the mince is cooking, cook pasta according to packet instructions in a saucepan. Once cooked, drain with a colander if available. 7. Divide the pasta between bowls and top with mince mixture. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any vegetables, canned, fresh or frozen, e.g., carrots, peas, mushrooms, and zucchini. Use your preferred type of minced meat e.g., beef mince, pork mince. Use any type of canned legume e.g., kidney beans, cannellini beans. Use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Use wholemeal pasta for extra iron and fibre. Add any fresh or dried herbs for additional flavour e.g., basil, parsley, oregano. Try serving with a sprinkle of cheese e.g., cheddar cheese, parmesan cheese.
System.String[]
Speedy vegetable noodle stir-fry
4
25
Easy
1 onion* 3 cups mixed vegetables* (fresh or frozen) 400g firm tofu 2 teaspoons minced garlic or 2 clove fresh garlic ¼ cup salt reduced soy sauce 2 tablespoons sweet chilli sauce ¼ cup water 3 packets of instant wholemeal noodles* (discard flavour sachets) 1 tablespoon oil*
/SiteAssets/Speedy%20vegetable%20noodle%20stir%20fry.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh vegetables, chop into bite sized pieces. 3. To prepare the tofu, transfer the tofu to chopping board. Use a knife to chop the tofu into small squares. Place in a bowl for later. 4. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. 5. To make the sauce, combine, garlic, soy sauce, sweet chilli sauce and ¼ cup water and mix with a fork to combine. Set aside. 6. Cook noodles according to packet instructions in a saucepan. Drain with colander if available and set aside. 7. Heat the oil in a large frypan or wok. Add onion and tofu and cook for 5 minutes, stirring occasionally with wooden spoon to prevent sticking to the pan. 8. Add mixed vegetables and sauces to the pan and cook for another 8-10 minutes or until vegetables are heated and slightly softened (but still crunchy). 9. Add cooked noodles to the fry pan and mix for 2-3 minutes to combine. 10. To serve, divide noodles and vegetables between bowls. *Hint: Use red or brown onion. Use any vegetables, canned, fresh or frozen e.g., carrots, cabbage, broccoli, green beans, capsicum. Serve with any noodle of your choice. Use any of these cooking oils: olive oil, peanut oil, canola oil, vegetable oil. For a non-vegetarian option, replace tofu with equal amounts of cooked chicken or beef. Option to serve with rice instead of noodles (try to use long grain rice if available). Option to serve stir-fry with a drizzle of hot/chilli sauce.
System.String[]
Simple fish and roast veggies
4
60
Easy
4 small white potatoes 2 tablespoons oil* Pepper, to taste 1 onion* 2 teaspoons minced garlic, or 2 garlic cloves 2 x 400g canned tomatoes* (no added salt if available) 4 x120g frozen fish fillets*, skin on or off 1 teaspoon dried Italian herbs 1 tablespoon lemon juice, to serve (optional)
/SiteAssets/Simple%20fish%20and%20roast%20veggies.jpg
1. Preheat the oven to 200°C. Line a baking tray with baking paper. 2. Dice the potatoes with the skin on by chopping the potatoes in half, then in half again and again so you end up with 8 small pieces of potato. Transfer potatoes to a baking tray and drizzle with 1 tablespoon oil and sprinkle with pepper. Mix with a wooden spoon to ensure all potato pieces are covered. Place the potatoes into the preheated oven and bake for 25 minutes or until potatoes are soft and starting to brown. 3. Chop the onion by removing the outer skins and roughly chopping into bite size pieces. Place in a bowl for later. 4. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 5. After 25 minutes, remove the potatoes from the oven using a tea towel. Add the onion, garlic, and canned tomatoes. Mix everything using a wooden spoon. Add the frozen fish and place each fish fillet onto the tray in between the vegetables. Drizzle fish with remaining 1 tablespoon of oil and add a sprinkle of dried Italian herbs. 6. Return the tray to the oven and bake for a further 25-30 minutes, or until fish is cooked through and potatoes are golden in colour. 7. Distribute fish and vegetables between plates or bowls and serve warm. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use red or brown onion. Use any type of canned tomatoes (e.g. diced, crushed or canned cherry tomatoes). Recommend using canned cherry tomatoes if available. You can use any fish for this recipe that is available to you including fresh or frozen white fish or pink fish such as cod, basa, snapper, salmon. It's perfectly safe to cook fish from frozen, as long as the fish is cooked all the way through. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to use any vegetables e.g. zucchini, capsicum, asparagus, carrot.
System.String[]
One pot chicken meatballs and pasta
4
35
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 1 carrot 4 celery sticks 500g lean chicken mince* 1 egg ½ cup breadcrumbs 2 tablespoons oil* 1 teaspoon ground paprika 1 ½ cups canned or bottled tomato puree* (no added salt if available) ¾ cup water* 1 teaspoon dried Italian herbs 1 cup frozen spinach 300g pasta (your choice of pasta)* Pepper, to taste
/SiteAssets/One%20pot%20chicken%20meatballs%20and%20pasta.jpg
1. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop the carrot and celery into small pieces. Place in bowl with the onion and garlic. 4. To make the chicken meatballs: add chicken mince, egg and breadcrumbs to a large mixing bowl and use a wooden spoon or clean hands to combine. Lightly oil your hands and then using your hands, roll tablespoon amounts of the mixture into small balls (makes around 12 balls). Set the meatballs aside on a plate. 5. Heat 1 tablespoon of oil on a frying pan. Wait until the oil sizzles a little then add the meatballs and cook for 3-4 minutes, turning with tongs or a fork until browned (note: you may need to do this in batches depending on the size of your frying pan). Remove the meatballs from the pan and set aside on a clean plate. 6. In the same frying pan, add another tablespoon of oil. Wait until the oil sizzles a little then add the onion, garlic, carrot, celery and paprika, stirring with the wooden spoon to mix. Cook for 5 minutes until softened and lightly browned. 7. To the same frypan add in the tomato puree, ¾ cup water, dried Italian herbs and spinach. Use the wooden spoon to break up the spinach as it thaws and continue to cook for approximately 5 minutes. 8. Add the browned meatballs back to the pan with the tomato mix and cook for 10 minutes, or until the meatballs are cooked through, stirring occasionally. 9. While the tomatoes and meatballs continue to cook, cook the pasta according to packet instructions. Drain using a colander if available or pour water from the saucepan. Add cooked pasta to the frypan with the meatballs and mix to combine. 10. Distribute pasta and meatballs between bowls and sprinkle with pepper to your preferred taste. *Hint: Use red or brown onion. Option to purchase store-bought premade meatballs instead of making your own meatballs. Simply skip step 4. Option to replace chicken mince with beef or pork mince. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any tomato puree e.g. passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Option to replace the water with ¾ cup reduced salt chicken stock for additional flavour. Option to serve with rice instead of pasta. Option to serve with grated cheese. If you’d like some spice, add a sprinkle of dried chilli flakes when you add the tomato puree.
System.String[]
Quick creamy chicken pasta
4
25
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 cups mushrooms* 400g cooked chicken* ½ cup reduced fat cheddar cheese (optional) 300g pasta* (your choice of pasta) 1 tablespoon oil* 1 teaspoon dried Italian herbs 250ml salt reduced chicken stock* 250ml reduced fat milk 1 ½ tablespoon plain flour 1 cup frozen spinach ½ cup frozen peas* Pepper, to taste
/SiteAssets/Quick%20creamy%20%20chicken%20pasta.jpg
1. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop the mushrooms by slicing each mushroom in half and then half again. Add to bowl with garlic and onion. 4. Roughly chop up the cooked chicken into small bite sized pieces and set aside in a small bowl for later. 5. If using cheese use a cheese grater to grate the cheese. Set aside in the bowl with the chicken for later. 6. Cook pasta according to packet instructions. Once cooked, turn off heat, drain using a colander if available. Return pasta to saucepan and set aside. 7. While the pasta is cooking, heat oil in a large frying pan. Wait until the oil sizzles a little then add the onion, garlic, mushrooms and dried Italian herbs and cook, stirring with a wooden spoon for 7 minutes or until the onion is soft and starting to colour. 8. Add the stock and milk to the frypan and bring to a boil by turning up the heat. Add in the flour, mixing with a fork to combine. Add spinach and continue stirring for 4 minutes, until the sauce thickens slightly. 9. Transfer mixture to the large saucepan with the cooked pasta and turn on the heat. Add frozen peas, cooked chicken and grated cheese (optional) and stir to combine for 5 minutes or until cheese has melted. 10. Distribute the pasta mix between bowls to serve. *Hint: Option to use red or brown onion. Option to use fresh or canned mushrooms. Cooked chicken could include store bought BBQ chicken. Use wholemeal pasta for extra iron and fibre. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to replace liquid chicken stock with 1 salt reduced chicken stock cube and add 250ml water or use 250ml water if no stock is available. Option to use any frozen vegetable (e.g. carrots, corn) instead of frozen peas. Option to swap chicken for canned fish such as tuna or salmon.
System.String[]
Simple roast veggie pasta
4
45
Easy
1 onion* 2 tomatoes 2 zucchini 2 cups pumpkin 2 tablespoons oil* Pepper, to taste 1 teaspoon dried Italian herbs 1 teaspoon minced garlic or 1 garlic clove, chopped 300g pasta* (your choice of pasta) 1 cup reduced fat grated cheddar cheese Lemon juice, to taste (optional)
/SiteAssets/Simple%20roast%20veggie%20pasta.jpg
1. Preheat the oven to 180°C. Line a baking tray with baking paper. 2. Prepare the vegetables (onion, tomatoes, zucchinis) by chopping into bite sized chunks. Try to keep them all roughly the same size, so they cook at the same rate. Transfer to a large bowl. 3. To prepare the pumpkin, remove the peel using a knife. Chop into bite sized chunks. Transfer to the large bowl with other vegetables. Add 1½ tablespoons of oil and sprinkle with pepper and Italian herbs and mix everything together with a wooden spoon. Transfer vegetables to the baking tray and transfer to the preheated oven and roast for 30 minutes, or until the vegetables are soft. 4. If using fresh garlic, remove outer skin and chop cloves into small pieces. 5. Remove tray from oven and sprinkle garlic over the vegetables. Return the baking tray to oven to cook for a further 10 minutes, or until vegetables are cooked and soft. 6. Meanwhile, cook pasta according to packet instructions in a saucepan. Once cooked, drain with colander and set aside in a large bowl or saucepan. 7. Use a cheese grater to grate the cheese. 8. Add the roast veggies to the bowl or saucepan with the cooked pasta, along with ½ tablespoon oil. Add grated cheese and lemon juice and stir to combine. Option to sprinkle with more pepper. 9. Divide pasta and vegetables among bowls. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use wholemeal pasta for extra iron and fibre. For a non-vegetarian option, add canned tuna or canned salmon. You can roast any vegetables in this recipe (e.g. capsicum, cauliflower, carrots). For a little bit of spice, add some dried chilli flakes when you add the grated cheese.
System.String[]
Baked potato with baked beans and veggies
4
55
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 3 sticks celery ¾ cup reduced fat grated cheddar cheese (optional) 4 large white potatoes*, unpeeled 2 tablespoons oil* 600g canned salt reduced baked beans 100g frozen spinach ¼ cup water Pepper, to taste
/SiteAssets/Baked%20potato%20with%20baked%20beans%20and%20veggies.jpg
1. Preheat the oven to 180°C. Line a baking tray with baking paper. 2. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 3. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 4. Dice the celery by cutting the celery sticks into smaller pieces. Add to bowl with onion and garlic. 5. Use a cheese grater to grate the cheddar cheese. Place in a small bowl for later. 6. To prepare the potato, keep the skin on. Use a fork to pierce the potatoes in several places. Place 2 potatoes on a plate, uncovered, and cook in the microwave on high for 14-16 minutes or until they feel soft, and the skin is wrinkled. Repeat again with the remaining 2 potatoes. Transfer soft potatoes to a baking tray and use a knife to slice each potato open lengthwise. Drizzle potatoes with 1 tablespoon of oil and top with grated cheese (optional). Bake in the oven for 15-20 minutes, or until the cheese has melted. 7. Meanwhile, add remaining 1 tablespoon of oil to the frypan and add onion, garlic and celery and cook for 2 minutes, until soft and onion is starting to change colour. 8. Add baked beans, frozen spinach and ¼ cup water to the frypan and cook for a further 3-4 minutes, or until the spinach is soft and heated through. Use the wooden spoon to break up the frozen spinach as it thaws in the frypan. 9. Serve baked potatoes topped with baked beans and vegetables and sprinkle with pepper. *Hint: Use brown or red onion. Option to use sweet potato instead of potato. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any vegetable of choice e.g. peas, zucchini, corn, carrot. Option to serve with a spoonful of plain yoghurt. Tip: If you don’t have a microwave, you can cook the potatoes in the oven for 30-45 minutes, or until cooked through and soft.
System.String[]
Microwave steamed veggies
2
5
Easy
2 cups mixed frozen vegetables* 2 tablespoons water Pepper, to taste
/SiteAssets/Microwave%20steamed%20veggies_EDITED.jpg
1. Place frozen vegetables into a microwave-safe dish. Add water and cover with a microwave safe lid. 2. Place dish in the microwave and microwave on high for 4-5 minutes, stirring halfway through. 3. Carefully open the lid to check your vegetables are tender but still crisp (not soggy). Drain out any remaining water. 4. Serve on a plate and sprinkle with pepper to taste. *Hint: If you’re using bigger veggies or a mixture of different types, cut them into small pieces roughly the same size. Vegetables that work great for steaming include carrots, green beans, cauliflower, broccoli and bok choy. Microwave cooking times: firmer vegetables like potatoes may take 6-8 minutes. Leafy greens like spinach may only take 2-3 minutes. Option to use frozen microwave steamer bags and cook following packet instructions. Try mixing the steamed vegetables with some fresh or dried herbs or spices. If you are making steamed vegetables for a family of 4, don’t forget to double this recipe!
System.String[]
5-minute peas with lemon
4
5
Easy
2 garlic cloves 2 cups frozen peas* 1 tablespoon oil* Pepper, to taste 1 tablespoon lemon juice*
/SiteAssets/5-minute%20peas%20with%20lemon_EDIT.jpg
1. To prepare the garlic, remove the outer skin and press down with a knife so the garlic is pressed (do not chop or mince the garlic). 2. Rinse the peas under warm water and shake off excess liquid. 3. Heat a frying pan and add the oil. Wait until the oil starts to sizzle a little and then add the pressed garlic cloves and frozen peas and cook for 3 minutes, stirring regularly with a wooden spoon, until warmed through but still bright green. 4. Transfer the peas to a serving bowl and remove the garlic cloves. Sprinkle peas with pepper and lemon juice. *Hint: The pressed garlic clove provides extra flavour when cooking. You can use minced garlic instead, however, you will need to cook it for 1-2 minutes extra to ensure the garlic is cooked. Can use canned peas instead of frozen peas. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to replace lemon juice with lemon zest (grated lemon peel) for a stronger lemon flavour.
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Speedy garlic bread
4
8
Easy
2 teaspoons minced garlic or 2 cloves garlic bread* 2 tablespoons olive oil* 1 ½ teaspoons mixed Italian herbs 4 slices wholemeal or wholegrain bread or 2 bread rolls
/SiteAssets/Speedy%20garlic%20bread_EDITED.jpg
1. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Set aside on chopping board. Or use store bought minced garlic. 2. In a microwave safe dish or cup, combine olive oil, garlic and Italian herbs. Microwave for 1 minute. Remove from microwave and mix with a spoon or fork. 3. Toast your bread slices in the toaster (if you are using bread rolls cut these in two before toasting). Remove toasted bread when it is golden brown in colour. 4. Using a spoon or a knife, spread the warm garlic oil between bread slices and spread to evenly coat the bread. 5. Cut each slice of toast in half using a knife. 6. Transfer to a serving plate to serve. *Hint: You can substitute the fresh or minced garlic with garlic powder if available. Option to leave out the garlic and make herbed bread instead. Option to replace olive oil with butter. You can try adding a sprinkle of grated cheese.
System.String[]
Easy 5-minute garlic beans
4
5
Easy
2-3 teaspoons minced garlic or 2-3 cloves garlic 500g frozen green beans (or fresh if available) * 2 tablespoons oil* Pepper, to taste 2 tablespoons lemon juice (optional)
/SiteAssets/Easy%205-minute%20garlic%20beans_EDITED.jpg
1. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. 2. Transfer frozen green beans to a colander and rinse under water to remove any ice. 3. Heat the oil in a medium frying pan. Once the oil is hot and starts to sizzle, add the green beans, garlic (fresh or minced) and pepper. Cook for 4 minutes, stirring regularly with a wooden spoon to prevent the garlic from burning. 4. Add the lemon juice to the beans and cook for a further 1 minute, until the beans are soft but still bright green. 5. Remove the green beans from the pan and transfer to a serving dish. Option to sprinkle with pepper. *Hint: You can use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. Option to use fresh beans instead of frozen. If using fresh beans, trim the ends of your string beans to avoid eating the green fibrous string. You will need to cook in the frying pan for a little longer (around 8-10 minutes). To add some spice, add a sprinkle of chilli flakes. Option to add a sprinkle of sesame seeds while cooking or to serve.
System.String[]
Crunchy roast potatoes
4-6
50
Easy
1kg potatoes* (~6 medium potatoes) 2 tablespoons oil* 2 teaspoons dried Italian herbs Pepper, to taste
/SiteAssets/Crunchy%20roast%20potatoes_EDITED.jpg
1. Preheat the oven to 200°C and line a baking tray with baking paper. 2. Prepare the potatoes by cutting them in two. Cut them into two again so that each potato is cut into 4 bite sized chunks. 3. Bring a large saucepan of boiling water to the boil by increasing the heat. 4. Add the chopped potatoes into boiling water and cook for about 10-12 minutes or until potatoes are soft using a fork. Drain the potatoes using a colander and put them back in the saucepan. Add oil, Italian herbs and sprinkle with pepper. Put the lid on and shake the saucepan to rough up the edges of the potatoes and coat the potato in oil. 5. Transfer potatoes to the lined baking tray and cook in the oven for 30 minutes, or until crispy, turning the potatoes halfway using tongs and oven mitts. 6. Transfer potatoes to a serving bowl and serve warm. *Hint: You can use any potatoes in this recipe. If using brushed potatoes, be sure to scrub and peel the potatoes first. Option to replace potatoes with sweet potatoes. If you are in a hurry, chop your potatoes a bit smaller and they will cook faster. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Add any additional herbs and spices for extra flavouring.
System.String[]
Roasted mixed vegetables
4
55
Easy
2 medium potatoes* 1 carrot 1 small sweet potato 1 large onion* 3 tablespoons oil* 1 teaspoon dried Italian herbs Pepper, to taste
/SiteAssets/Roasted%20mix%20vegetables_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. Dice the potatoes by cutting them in two, and then in two again and these in two again so you have small bite sized pieces of potatoes. 3. Prepare the carrots by cutting them into smaller sticks or bite-sized pieces. 4. Prepare the sweet potato by peeling the sweet potato using a peeler or knife and then chopping up into bite-size pieces. 5. Prepare the onion by removing the outer skin and cutting the onion in half. 6. In a large mixing bowl, combine all the vegetables, oil, dried Italian herbs and pepper using clean hands or a wooden spoon. 7. Transfer the vegetables to the lined baking tray and roast for 45 minutes, turning halfway using oven mitts and tongs, until the vegetables are soft and slightly browned on the edges. 8. Serve warm on a plate. *Hint: You can use any potatoes in this recipe. If using brushed potatoes, be sure to scrub and peel the potatoes first. Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can use virtually any vegetables you have on hand in this recipe, you will just need to adjust cooking times slightly. Not all vegetables will roast at the same rate. Cruciferous veggies (like brussel sprouts, broccoli, and cauliflower) will take less time (around 20-25 minutes) than root veggies (carrots, potatoes, parsnips, and turnips), about 30-40 minutes. Try to use evenly sized vegetables so they roast evenly in the oven. You can use frozen vegetables in this recipe. Roast from frozen (do not thaw). Follow the same steps and roast in the oven for 15 - 30 minutes, depending on the vegetable.
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Oven roasted frozen broccoli
4-6
20
Easy
2 teaspoons minced garlic or 2 clove garlic (optional) 500g bag frozen broccoli florets* 2 ½ tablespoons oil* Pepper, to taste 1 teaspoon chilli flakes (optional)
/SiteAssets/Oven%20roasted%20frozen%20broccoli_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. 3. In a large bowl, combine the frozen broccoli florets, oil, garlic (fresh or minced) and pepper. Option to add a sprinkle of chilli flakes. Toss to combine. 4. Transfer broccoli to the lined baking tray and spread out into an even layer (make sure you don’t overcrowd the tray). Transfer to the preheated oven to roast for 15 minutes, or until broccoli is browned. 5. Transfer broccoli to a serving dish to serve. *Hint: Option to use fresh broccoli instead of frozen. Option to replace frozen broccoli florets with frozen cauliflower florets. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Add any additional herbs or spices for flavour.
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Easy mash potato
4
20
Easy
3 medium white potatoes* ½ cup milk* (or you can use reduced salt vegetable stock) Pepper, to taste
/SiteAssets/Easy%20mash%20potato_EDITED.jpg
1. Prepare the potatoes by removing the skin with a knife or peeler. Then chop them into small bite size pieces. 2. Bring a saucepan of water to the boil by increasing the heat. Add the potatoes and boil them for 10-12 minutes, or until they are very soft (they should break apart when pierced with a fork). 3. Once cooked, drain the boiled potatoes in a colander or drain the water from the saucepan. 4. Return the potatoes to the saucepan with the heat turned off. Add milk and sprinkle with pepper. 5. Mash the potatoes using a fork or potato masher until smooth and fluffy. *Hint: Option to replace potatoes with sweet potatoes. Option to replace milk with salt reduced vegetable stock or water. Option to add any fresh or dried herbs and spices for additional flavour. Option to add a drizzle of olive oil when mashing the potatoes.
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Quick and easy stir fry veggies
4
15
Easy
2 teaspoons minced garlic or 2 cloves garlic 1 onion, thickly sliced ¼ cup reduced salt soy sauce ¼ cup water 1 teaspoon minced ginger 1 teaspoon corn flour or flour (optional)* 2 tablespoons oil* 4 cups mixed vegetables* (broccoli, carrot, beans, baby corn, mushroom, capsicum, cabbage) Pepper, to taste
/SiteAssets/Quick%20and%20easy%20stir%20fry%20veggies_EDITED.jpg
1. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Set aside on chopping board. 2. Cut the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 3. If using fresh vegetables, chop into bite sized pieces. Set aside in a bowl for later. 4. To make the sauce, in a small bowl or cup, combine soy sauce, water, garlic (fresh or minced), ginger and corn flour with a fork. Set aside. 5. Heat oil in a large frying pan or wok. Wait until the oil sizzles a little then add onion and cook for 2 minutes, stirring regularly with the wooden spoon. 6. Add the mixed vegetables and cook for 4 minutes, stirring regularly, or until the vegetables are hot but still crunchy. 7. Pour the sauce over the vegetables. Continue to cook for 4-5 minutes, until the sauce thickens, and the vegetables are cooked. 8. Transfer vegetables to a serving dish and option to sprinkle with pepper to serve.
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Simple green side salad
4-6
5
Easy
5 cups leafy greens* 1 cucumber 2 tomatoes 1 small carrot 1 small avocado ¼ small red onion 2 tablespoons olive oil 1 teaspoon dried Italian herbs (optional) 1 tablespoon lemon juice Pepper, to taste
/SiteAssets/Simple%20green%20side%20salad_EDITED.jpg
1. Prepare the leafy greens by chopping the leaves into thin slices. Transfer to a large salad serving bowl. 2. Dice the cucumber, tomatoes, carrot and avocado by cutting them into small pieces. Transfer to the salad serving bowl. 3. Slice the red onion by removing outer skins and slice into thin slices. Add onion to the serving bowl with the other salad vegetables. 4. To make the dressing, in a small cup combine the oil, Italian herbs, lemon and sprinkle with pepper. Use a fork to mix. 5. Drizzle dressing over the salad and toss well to combine. 6. Serve in a large bowl. *Hint: You can use any leafy greens in this recipe e.g. iceberg lettuce, cos lettuce, baby spinach, rocket or any other leafy green. Option to use any vegetables in this recipe e.g. capsicum, peas. Try adding a drizzle of balsamic vinegar for additional flavour.
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Basic corn on the cob
4
15
Easy
4 corn on the cobs of any size 2 tablespoons of olive oil, butter or margarine Pepper, to taste
/SiteAssets/Basic%20corn%20on%20the%20cob_EDITED.jpg
1. To prepare the corn, remove any outer husk by peeling them off and remove the silky threads. 2. Bring a large saucepan of water to a boil by increasing the heat. Once the water is bubbling, add the corn cobs. Cover and cook, stirring occasionally with a wooden spoon to make sure the corn is submerged, for 5-7 minutes, or until the corn is soft and bright yellow*. 3. Drain the corn using a colander. 4. Use tongs to transfer corn cobs to a serving plate. Spread butter or olive oil over the corn cobs and sprinkle with pepper. *Hint: Pre-cut and de-husked corn can also be used. When the corn on the cob is fully cooked the yellow colour of the corn is more intense. The kernels are plumper and more soft. If you have leftover cobs of corn, cut the corn off the cob and store in the fridge in a container to be used in a salad. Corn on the cob can also be prepared in the microwave, roasted in the oven or on a BBQ.
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Honey roasted carrots
4-6
35
Easy
4 carrots 2 tablespoons oil* 1 tablespoon honey* Pepper, to taste 1 teaspoon dried Italian herbs
/SiteAssets/Honey%20roaster%20carrots_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. Chop the carrots up by cutting them in two lengthways, and then in two lengthways again. 3. In a large bowl, add carrots, oil, honey and dried Italian herbs. Sprinkle with pepper and mix everything together using clean hands or with a wooden spoon. 4. Spread the carrots out onto the lined baking tray and transfer to the preheated oven and roast for 25-30 minutes, or until carrots are soft, turning the carrots halfway using tongs and a tea towel (or oven mitts). 5. Put carrots in a serving dish and serve warm. *Hint: These honey roasted carrots are great alongside a meat dish like chicken, beef or seafood.
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Simple potato bake
4-6
70
Easy
Oil* (to grease the baking dish) 4 small potatoes ½ small onion* ½ cup milk* ¾ cup reduced fat grated cheddar cheese 1 teaspoon dried Italian herbs Pepper, to taste
/SiteAssets/Simple%20potato%20bake.jpg
1. Preheat the oven to 200°C. Lightly oil a medium baking dish. 2. To prepare the potatoes, peel the skin and then slice the potatoes into oval shape slices, around 1cm thick. 3. Prepare the onion by removing the outer skin and cutting the onion into thin slices. 4. Grate the cheese using a cheese grater or use store bought grated cheese. 5. Place a layer of sliced potato evenly at the bottom of the dish, then top with sliced onion over the top of the potato. Repeat this step until you’ve used all of the potato and onion. 6. Pour milk over the potatoes and onions and top with grated cheese. Sprinkle with dried Italian herbs and pepper. 7. Place in the oven and cook for approximately 50 to 60 minutes, or until the potato is cooked (test softness with a fork) and the topping is a golden brown colour. 8. Serve warm in the baking dish. *Hint: To grease the baking dish, use any of these: olive oil, canola oil, vegetable oil, butter. Use red or brown onion. Use milk of choice.
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Quick curried vegetable rice
4-6
30
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves garlic 2 small carrots 1 cup rice* 1 tablespoon oil* 2 teaspoons store bought minced ginger (optional) 1 tablespoon curry powder 2 cups salt reduced vegetable stock* 1 cup frozen peas Pepper, to taste
/SiteAssets/Quick%20curried%20vegetable%20rice_EDITED.jpg
1. Dice the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to the bowl with the onion. Or add store bought minced garlic. 3. Use a grater to grate the carrot (or you can dice the carrot up into small squares). Place in a bowl for later. 4. Prepare the rice by rinsing under cold water in a colander for 15 seconds. Drain well. 5. Heat the oil in a medium saucepan. Wait until the oil sizzles a little then add onion, garlic and ginger (optional) and stir with wooden spoon cooking for 3 minutes, or until the onion is soft and starting to change colour. 6. Add in carrot and cook, stirring regularly with a wooden spoon for 2 minutes. 7. Add the curry powder and rice and cook, stirring continuously for 1 minute. 8. Add stock and bring to the boil by turning up the heat. Once boiling, add the frozen peas and cover with a lid and cook for 12-15 minutes, until the liquid is absorbed, and the rice is tender (keep an eye on the rice as you don’t want the rice at the bottom of the pan to burn). Remove the saucepan from the heat and rest with the lid on for 8 minutes (this helps to make the rice fluffy). 9. Transfer the rice to a serving bowl and fluff with a fork or wooden spoon. Sprinkle with pepper to serve. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Try to choose brown rice if available for a higher fibre option or use a long grain rice such as basmati for a lower GI option. Option to use microwaveable rice instead of cooking rice. If liquid stock is not available, use 2 vegetable stock cubes (salt reduced if available) and 2 cups of water instead of 2 cups of stock. Cook the rice in 2 cups of water instead of stock. Option to use fresh or canned vegetables instead of frozen vegetables. Option to add in additional spices for flavour (e.g., cumin, coriander, paprika, chilli powder). Try serving with a spoonful of plain yoghurt.
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Simple oven roasted tomatoes
6
30
Easy
600g tomatoes (~6 medium tomatoes)* 2 teaspoons minced garlic or 2 garlic cloves 1 teaspoon dried Italian herbs 2 tablespoons oil* 2 tablespoons vinegar* (optional) Pepper, to taste
/SiteAssets/Simple%20oven%20roast%20tomatoes_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. On a chopping board, cut each tomato in two using a knife. 3. If using fresh garlic, remove the outer skin and chop the cloves into very small pieces or use store bought minced garlic. 4. Transfer the cut tomatoes in a large bowl. Add garlic, dried Italian herbs, oil, vinegar (optional) and sprinkle with pepper. Mix with clean hands or wooden spoon to combine. 5. Transfer the tomatoes to lined baking tray. Spread out in a single layer. 6. Roast tomatoes in a preheated oven for 20-25 minutes. 7. Serve warm on a plate. *Hint: Can use any type of tomatoes in this recipe Use any of these cooking oils: olive oil, canola oil, vegetable oil. Can use any type of vinegar in this recipe, such as: balsamic vinegar, red wine vinegar, white wine vinegar, white vinegar.
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Moroccan spiced chicken with couscous
4
45
Easy
4 chicken thigh fillets, skin removed, boneless 2 tablespoons canola oil 2 tablespoons Moroccan seasoning 2 cloves garlic, crushed 2 cups stock (salt-reduced if available) or water 2 cups couscous 1/2 cup sultanas (or chopped apricots, currants, cranberries) 1 medium tomato, diced 1 medium cucumber, diced 1/2 cup fresh parsley, chopped 1/2 small red onion, diced Juice of 1 lemon
/SiteAssets/Lists/Recipes/AllItems/Final%20Moroccan%20Dish.jpg
1. Preheat oven to 200°C. Arrange fillets evenly on an oven tray with baking paper. 2. Rub fillets with oil, Moroccan seasoning and crushed garlic. Bake for 20-30 min, or until cooked through. 3. Bring stock to a boil. Add couscous and stir. Cover with lid, remove from heat and leave for 5 min to absorb the liquid. 4. Fluff couscous with a fork. Add sultanas, tomato, cucumber, parsley, onion and lemon juice. Mix well until combined. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy mac and cheese pasta bake
4
45
Medium
1 x 500g packet of macaroni pasta 1 x 500g packet of frozen cauliflower and broccoli 4 x slices ham, diced (lean ham if available) 60g margarine 1 1/3 cup plain white flour 2 1/2 cups milk (reduced fat if available) 2 cups cheese, grated (reduced fat if available)
/SiteAssets/Lists/Recipes/AllItems/Final%20Mac%20and%20Cheese.jpg
1. Preheat oven to 200°C. Boil pasta in a large saucepan for 10-12 mins or until tender. Add frozen cauliflower and broccoli in the last 2 mins of cooking. Drain well. 2. While the pasta is cooking, heat a large non-stick frying pan and cook ham, stirring occasionally until crisp. Remove ham from pan. 3. Add margarine to pan, once foaming add flour and stir for 5 mins until mixture is combined and golden, with no lumps. Remove from heat and gradually add milk, stirring constantly. Bring back to heat and cook for 5 mins or until the sauce boils and thickens. Turn off heat and add cheese. 4. Stir macaroni, vegetables and ham into the sauce. Pour into a baking dish, sprinkle with remaining cheese and bake for 20 mins until golden brown. Serve with garden salad. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Tasty tacos
4
20
Easy
1 tablespoon oil 1 medium onion, diced 2 cloves crushed garlic 1 medium carrot, diced 1 small red capsicum, diced 500g lean beef mince 400g can red kidney beans, drained 400g can crushed tomatoes 3 tablespoon tomato paste 1 teaspoon Mexican chilli powder 1 teaspoon smoked paprika 2 tablespoon balsamic vinegar 8 wholegrain tortillas or wraps 2 avocados, roughly mashed Juice of ½ lime or lemon 1/3 cup Greek yoghurt 4 sprigs coriander, chopped
/SiteAssets/Lists/Recipes/AllItems/Final%20Tasty%20Tacos.jpg
1. Heat oil in a large saucepan on medium heat. Cook onion until brown. 2. Add mince to onion mixture and brown for 5 min, stirring to break up large pieces. Add mixed herbs and passata. Simmer at low heat for 10 min. 3. Build your own tacos with mince, lettuce, tomatoes, carrots and cheese. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Thai curry with rice
4
20
Easy
2 cups basmati rice (or microwaveable rice) 1 tablespoon canola oil 1/3 cup red curry paste 400 ml can coconut milk (reduced fat if available) 2 chicken breasts diced into 1 inch pieces 1 cup frozen peas 1 red capsicum, sliced 1 tablespoon fish sauce (optional) To serve (optional): 1 bunch fresh coriander 1 red chilli 1 lemon
/SiteAssets/Lists/Recipes/AllItems/Final%20Thai%20Curry.jpg
1. To make rice, boil 2 cups of rice with 3 cups of water on high heat. Reduce heat and simmer, covered for 12 min or until liquid is absorbed. Turn off the heat and allow the rice to rest for 5 min. Then, fluff with a fork to separate grains. 2. While rice is cooking, heat oil in a large frying pan on medium heat. Add curry paste and cook for 1 min. Then, add coconut milk and bring to the boil. 3. Add chicken and cook for 5 mins. Then, add peas and capsicum. Cook until vegetables are tender and chicken is cooked. Stir in fish sauce if you are using it. 4. Serve curry with rice. Top with chopped coriander, chopped chilli and a lemon wedge, if desired. NB: If you don’t have basmati rice, use whichever type of rice you can find in your supermarket or have at home. Quick microwaveable rice will also work. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy chicken pasta
4
20
Easy
500g short pasta Canola oil spray 1 clove garlic, chopped 1/2 brown onion chopped 1 teaspoon of dried mixed herbs 2 x chicken breasts, diced into 1 inch pieces 400g canned tomatoes Parmesan cheese, to serve (optional)
/SiteAssets/Lists/Recipes/AllItems/Final%20Chicken%20Pasta.jpg
1. Cook pasta in a large pot of boiling water for 10-12 min until tender. Drain and reserve 1/4 cup of liquid. 2. Place a large non-stick pan on medium heat, lightly spray with oil, add garlic, onion and mixed herbs, cook until lightly browned. Add chicken. Cook for 5 min then add canned tomatoes and simmer. 3. Add drained pasta and reserved liquid to the sauce mix, toss to combine. 4. Serve with a sprinkle of Parmesan cheese. *Hint: Use wholemeal pasta for extra iron and fibre. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Simple frittata
4
20
Easy
2 tablespoons olive oil 1 brown onion, diced 3 slices reduced fat ham, sliced 200g white mushrooms, sliced 1 punnet cherry tomatoes, halved 120g spinach 8 eggs 1/2 cup reduced fat cheese, grated
/SiteAssets/Lists/Recipes/AllItems/Final%20Frittata.jpg
1. Preheat grill on high. 2. Heat oil in an overproof frypan on medium heat. Cook onion and ham, until browned. Add mushrooms and cook for 5 min. Add tomatoes and spinach. Reduce heat to low. 3. Whisk eggs and cheese together and add to pan. Spread egg over pan but do not stir the egg mixture. 4. Cook for 8-10 min on stovetop until almost set. Place under grill for 5 min until top is golden. 5. Stand for 2 min and then slide onto a place. Slice into wedges and serve with garden salad, if desired. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Roasted vegetable salad
4
50
Easy
1/2 butternut pumpkin, chopped into chunks 2 potatoes, chopped into chunks 1 capsicum, seeded and cut into large pieces 2 zucchinis, chopped into quarters 1 red onion, chopped into chunks Canola oil cooking spray 1 x 200g packet feta crumbled (reduced fat if available) Dressing: Juice of 2 lemons 2 garlic cloves crushed
/SiteAssets/Lists/Recipes/AllItems/Final%20Roast%20Veg%20Salad.jpg
1. Preheat oven to 220°C. Line a large oven tray with baking paper, you may need two. 2. Spread pumpkin, potato, capsicum, zucchini and onion in a single layer on the tray. 3. Lightly spray with oil. Season with salt and pepper to taste. 4. Bake for 30-40 min, turning occasionally. 5. When cooked, pour dressing over salad and sprinkle with crumbled feta. Hint: Try including different veggies like sweet potato, carrots or beetroot. For a non-vegetarian option, you could serve this recipe with roast meat. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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One pot beef stew
4
120
Easy
2 tablespoons canola oil 500g beef chunk casserole steak, cut into chunks 1 brown onion, diced 3 tablespoons tomato paste (salt-reduced if available) 1 tablespoon plain flour 2 cups salt-reduced beef stock 200g white cup mushrooms, cut into quarters 3 carrots, thickly sliced 1kg potatoes, cut into 4cm chunks Fresh parsley, chopped (optional)
/SiteAssets/Lists/Recipes/AllItems/Final%20One%20Pot%20Beef%20Stew.jpg
1. Heat half of the oil in a large saucepan over high heat and cook beef in batches until brown. Transfer to plate. 2. Reduce heat to medium, add remaining oil and cook onion until softened. 3. Stir in tomato paste and flour, and cook for 1 min. Add stock gradually, stirring constantly. 4. Return meat to the pan, cover and bring to the boil. 5. Reduce heat to very low and cook gently, covered, for 1 hour. 6. Add mushrooms, carrot and potato. Replace lid and cook for further 1 hour. Serve with fresh parsley. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy shepherd’s pie
4
45
Easy
1kg potatoes, peeled, cut into chunks 1/2 cup milk (reduced fat if available) 1 tablespoon canola oil 1 brown onion, diced 2 cloves garlic, crushed 500g lean beef mince 2 tablespoons tomato paste (salt-reduced if available) 1 tablespoon Worcestershire sauce (optional) 500g bag frozen mixed vegetables 1 teaspoon dried mixed herbs 1 beef stock cube (+1 cup water) 1 cup reduced fat cheese, grated
/SiteAssets/Lists/Recipes/AllItems/Final%20Shepherd%27s%20Pie%20(need%20to%20flip).jpg
1. Cover potatoes with water in a large saucepan, bring to the boil over high heat, and cook for 10 min or until soft. When cooked, drain potatoes. Add milk and mash to combine. 2. Heat oil in a large saucepan on medium to high heat. Cook onion and garlic until softened. 3. Add mince to onion mixture and brown for 5 min, stirring to break up lumps. Mix in tomato paste, Worcestershire sauce (if available), frozen veg and mixed herbs. 4. Add stock and reduce heat to medium. Simmer, covered, for 15 min or until thickened slightly. 5. Preheat oven to 200°C. Spoon meat mixture into a 2L capacity ovenproof dish. Spread mash evenly over mince. Top with cheese. Bake for 10-15 min until golden. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Roast chicken and veg
4
90
Easy
2kg whole chicken 1 lemon, roughly chopped 2 tablespoons canola oil 2 tablespoons dried mixed herbs 500g potatoes, chopped into chunks 3 medium carrots, thickly sliced 3 medium zucchinis, thickly sliced 4 cloves garlic, peeled
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1. Preheat oven to 200°C. Place chicken in a large roasting pan. Place lemon in chicken cavity. Tie chicken legs together with kitchen string. 2. Drizzle chicken with oil and rub in dried herbs. Roast chicken for 40 min. 3. Add potatoes, carrot, zucchini and garlic to the pan. Roast for 40-50 min or until juices run clear and vegetables are tender. 4. Serve chicken and vegetables and pan juices. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Capsicum, tomato and cheese toastie
1
15
Easy
2 slices wholemeal or wholegrain bread 5-6 baby spinach leaves 1 bread-sized slice of canned or bottled roasted red capsicum (available from the supermarket) 2 large tomato slices 1 slice of cheese (reduced fat if available) 2 pitted or stuffed olives, chopped (optional) 1 stalk of parsley or 1/2 teaspoon of parsley paste (available from the chilled part of the fruit and vegetable section of the supermarket)
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1. Spread chopped parsley or parsley paste on one slice of bread, top with capsicum, baby spinach leaves and tomato slices on top. 2. If using the olives, lay evenly over the tomato and top with a slice of cheese. 3. Place the other slice of bread on top and grill sandwich in a medium hot pan (both sides), or cook in a toasted sandwich maker until the bread is browned.
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Wholegrain falafel and salad wrap
1
15
Easy
1 wholemeal Lebanese bread 2 tablespoons hummus (available in the chilled section of the supermarket in the dips section) 4 small falafel balls (available in the chilled section of the supermarket near the dips or vegetarian section) 1 stalk of continental parsley, chopped or 1/2 teaspoon parsley paste (from the supermarket in the chilled section of the fruit and vegetable section) ½ cup shredded lettuce ½ medium carrot, grated ½ medium tomato, sliced 1 spring onion, sliced 2 tablespoons Greek style natural yoghurt (reduced fat if available) 1 small clove garlic, crushed
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1. Mix garlic, chopped parley or parsley paste and yoghurt together in a small bowl or cup. 2. Warm up the falafel balls in the microwave for 1 minute on high. 3. Spread the hummus on the Lebanese bread. 4. Lay over the warmed falafels and press down to flatten, and drizzle with the garlic yoghurt. 5. Layer lettuce, carrot, tomato and onion over the falafels and then roll up tightly ensuring the filling is contained within the bread. 6. Cut in half to serve. Hint: hummus, falafel and parsley paste is available in the chilled section of the supermarket in the dips section. You can use any leftover falafels as a snack.
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Roast beef and ‘slaw roll
2
15
Easy
2 wholemeal or wholegrain long rolls 2 slices lean roast beef (or if not lean, trim the fat) 1 cup shredded cabbage 1 cup grated carrot 2 stalks fresh mint leaves, finely sliced or 1/2 teaspoon mint paste (bought from the chilled part of the fruit and vegetable section of the supermarket) 1 stalk coriander, leaves only or 1/2 teaspoon coriander paste (bought from the chilled part of the fruit and vegetable section of the supermarket) 1 tablespoon mayonnaise 2 teaspoons sweet chilli sauce ½ teaspoon sesame oil
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1. Combine cabbage, carrot, fresh coriander or coriander paste, fresh mint or mint paste, mayonnaise, sweet chilli and sesame oil in a bowl and mix well. 2. Cut each roll lengthways and place a slice of roast beef on each and fill each roll with half the ‘slaw.
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Veggie quesadillas
4
30
Easy
6 wholegrain tortillas 1/3 cup Mexican salsa 1/2 cup canned kidney beans (reduced salt if available) 1/2 cup canned corn (reduced salt if available) 1 medium tomato, diced 1/3 cup diced green capsicum 1/2 teaspoon coriander paste (buy in a tube from the supermarket and store in the fridge) 1 cup grated cheese (reduced fat if available)
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1. Combine the kidney beans, corn, tomato, capsicum and coriander. 2. Spread a thin layer of salsa on one half of each tortilla. 3. Heat a non-stick pan over medium heat. 4. Place a tortilla in the pan and place a heaped tablespoon of the bean mixture on one half, top with a small handful of cheese and fold over the other half to close. Press down with a spatula. 5. Cook 2 to 3 minutes on each side or until browned and cheese is melted. 6. Remove from pan and slice into small triangles to serve. Hint: quesadillas are traditionally white tortillas filled with cheese. This version is healthier because it's made using wholemeal tortillas with beans and vegetables. Kidney beans are very nutritious and contain fibre, protein and folate.
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Beef and vegetable stir-fry
4
25
Easy
250g cooked egg noodles 400g rump steak 1 brown onion 2 cups of frozen mixed vegetables 1/2 tablespoon soy sauce (reduced salt if available) 2 teaspoons oil 2 tablespoon water 1 tablespoon oyster sauce 2 teaspoons minced garlic or 2 garlic cloves 1 teaspoon cornflour 1 teaspoon chilli sauce (optional)
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1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop the steak into small bite sized pieces and set aside in a small bowl. 4. Prepare noodles following packet directions. 5. Heat oil in pan, fry beef in two batches, place in a bowl and keep warm. 6. Add chopped onion and garlic to the pan, cooking until soft. 7. Add frozen veggies and water, cooking until vegetables are soft. Add beef to the pan. 8. In a small bowl mix together the water, cornflour and sauces. Add the mixture to the pan with the beef and vegetables, and cook until it bubbles and thickens. 9. Serve noodles in a bowl with beef and vegetables on top Hint: You can replace beef with kangaroo or pork. You could replace the frozen vegetables for fresh chopped vegetables that you have in your fridge or canned vegetables. You can swap the egg noodles for rice noodles.
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Vegetable and lentil soup
4
60
Easy
2 tablespoons olive oil 1 medium onion, chopped 2 teaspoons minced garlic or 2 garlic cloves 1 capsicum 1 carrot 1 stick celery, including leaves 1 cup canned brown lentils (no added salt if available) 1 canned tomatoes (no added salt if available) 2 tablespoons tomato paste (no added salt if available) 500ml chicken stock (salt reduced if available) 500ml cup water ½ cup brown rice 2 stalks of parsley, chopped or 1 teaspoon dried parsley or 1 teaspoon of parsley paste (available from the chilled part of the fruit and vegetable section of the supermarket) (optional) 4 slices bread (wholegrain or wholemeal if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop the vegetables up into bite sized pieces. Set aside in a bowl. If using parsley, chop the stalks and leaves. 4. Heat the olive oil in large saucepan. Add the onion, capsicum, carrot, celery and cook for 5 minutes or until onion is soft. 5. Add the lentils, garlic and parsley and cook for a few minutes stirring constantly to ensure the lentils are coated. 6. Add the stock, tomatoes, tomato paste and water and bring to the boil. 7. Add the rice, cover with a lid and cook on low for 30 minutes or until the rice is tender. 8. Turn off the heat and serve with wholemeal or wholegrain bread. Hint: You could add other legumes lke canned chickpeas or cannellini beans. You could swap the fresh vegetables for 2 cups of frozen vegetables. To make this recipe vegetarian, you can replace the chicken stock with vegetarian stock.
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Pesto chicken and pineapple pizza
4
25
Easy
1 red capsicum or small can capsicum (no added salt if available) 1 punnet (250g) cherry tomatoes 1 cup pineapple pieces (fresh or canned in natural juice) 2 cups (250g) diced cooked chicken (around ½ chicken) ¼ cup pesto (can be bought from a supermarket) 4 wholemeal Lebanese breads ½ cup of bottled tomato puree (also called passata) or pizza sauce or tomato paste (all no added salt if available) 4 handfuls baby spinach leaves 2 cups grated cheese (reduced fat if available)
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1. Preheat oven to 220°C. 2. Remove seeds from capsicum if using fresh capsicum and chop into small pieces. If using canned capsicum, open can and drain. 3. Slice capsicum, tomatoes and pineapple into thin pieces. 4. Dice chicken and mix with pesto in a bowl. 5. Spread each bread with the pizza sauce. 6. Lay the pesto chicken, pineapple, capsicum and tomatoes evenly over the bases. 7. Spread spinach leaves next, then sprinkle with cheese. 8. Place in the oven and cook for about 10 minutes until the cheese is melted. Hint: Making pizza is a great recipe to get the kids or teens involved in the kitchen. Serve this pizza with a side salad using the salad ingredients from this recipe. Ingredient swaps: You can use a prepared wholemeal pizza base instead of Lebanese bread or canned butter beans (no added salt if available) instead of chicken for a vegetarian version.
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Tuna pasta bake
4
60
Medium
2 tablespoons oil 250g pasta (your choice of pasta) 1 medium onion, chopped 2 teaspoon minced garlic or 2 garlic clove 1 stalk celery 1 zucchini 2 cups (200g) broccoli, chopped into bite sized pieces 3 tablespoons plain flour 2 cups milk (reduced fat if available) 1/3 cup grated parmesan (reduced fat if available) 1 cup chicken stock (reduced salt if available) 1 x 425g can tuna in springwater, drained (no added salt if available) Zest (thin strips of lemon peel) and juice of 1 lemon 2 parsley stalks, chopped or 1 teaspoon dried parsley or 1 teaspoon of parsley paste (available from the chilled part of the fruit and vegetable section of the supermarket) (optional) 1/2 cup grated cheese (reduced fat if available) 1/3 cup wholemeal breadcrumbs
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1. Preheat the oven to 180°C. Add 1 tablespoon of oil to a baking tray. 2. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 3. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 4. Chop vegetables into small bite sized pieces. Place in a separate bowl for later. 5. Cook pasta as per packet directions but stop cooking a few minutes early so pasta is still firm. Drain and set aside. 6. Heat 1 tablespoon of oil in a large fry pan. Add the onion, garlic, celery, zucchini and broccoli and cook 5-10 minutes until the vegetables are soft. 4. Slowly mix in the flour and cook for 1 minute. Slowly add the chicken stock then milk and stir to prevent lumps. Cook gently for 5-10 minutes until thickened, then add in parmesan. 5. Remove from the heat and add in the tuna, pasta, parsley and lemon zest and juice. Transfer mixture to the baking dish. 6. Combine the breadcrumbs and cheese in a small bowl. Sprinkle over the top of the pasta mixture. 7. Bake for 30 minutes until golden. Hint: You could serve this with a simple side salad like chopped tomato, lettuce and cucumber. You could also replace the fresh vegetables with 2 cups of frozen vegetables. Hint: To make your own fresh breadcrumbs you will need a food processor and bread that is a few days old. Tear the bread into small pieces (about 6-8 pieces for each slice of bread) and pulse it about 10 times with 1-second pulses, or until the bread pieces turn into crumbs. You can use the crusts so this is a good way to use them up if no-one eats them in your house. You can store fresh breadcrumbs in an airtight container in the fridge for up to a week, or freeze them for up to 6 months. If using frozen bread crumbs, you can use them directly from frozen or thaw them in the fridge.
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Chicken, noodle and vegetable stir-fry
4
45
Easy
500g skinless chicken, sliced into short strips 1 tablespoon oil 2 cloves garlic, crushed 1 tablespoon ginger paste (or freshly crushed ginger) 1 medium onion, sliced 4 cups of frozen vegetables or choose 4 vegetables of your choice, diced 4 cups fresh (or cooked) noodles 1 tablespoon soy sauce (salt-reduced if available) 2 teaspoons sesame oil
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1. Heat half the oil in a non-stick fry pan. Add chicken strips and fry until cooked through. Add garlic and ginger and toss for a few minutes until mixed through. Remove from pan. 2. Heat remaining oil and add onion and frozen vegetables. Stir fry for 5 minutes until they have softened but still firm. 3. Stir in the cooked chicken, cooked noodles, soy sauce, sesame oil and spring onions and stir until heated through. 4. Place in four bowls and serve while hot. Ingredient swaps: you could replace the chicken for lean pork or turkey, or tofu to make a vegetarian option. Hint: a stir fry is are a great way to enjoy more vegetables and you can use whatever you have in the fridge, freezer or canned vegetables.
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Chicken, cheese and pineapple burgers
4
25
Easy
500g (4) skinless chicken schnitzel breast steaks, trimmed of fat 1 teaspoon Cajun seasoning (optional, available from the supermarket in the herbs and spices section) Oil spray 4 slices fresh or canned pineapple (canned in natural juice) 4 large round wholemeal or wholegrain rolls 4 cheese slices (reduced fat if available) 1/2 ripe avocado, mashed (optional) 1 baby cos lettuce 2 tomatoes, sliced 1/3 cup tomato sauce (no added salt if available)
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1. Coat the chicken breast with Cajun seasoning. 2. Heat a large, non-stick frying pan or barbecue plate and grease with cooking spray. Add chicken and cook for 2-3 minutes on each side or until cooked through. 3. Remove chicken from heat, set aside and keep warm. 4. Re-grease the frying pan or barbecue plate with cooking spray, add pineapple slices and cook until lightly browned. 5. Split roll in half, place cheese slices on top halves then cook under a preheated grill until rolls are lightly toasted and cheese is melted. 6. Spread mashed avocado over roll bases. Top with lettuce leaves, tomato slices, chicken steaks and pineapple slices. 7. Drizzle with tomato sauce, replace roll tops and serve straightaway. Hint: chicken breast schnitzel steaks are available from most supermarkets and chicken shops.
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Vegetable slice
4-6
40
Easy
1 onion 2 carrots 2 medium or 1 large zucchini 1 capsicum or 1 small can of capsicum (no added salt) 1 cup corn (frozen or canned) ½ cup chopped green beans or peas or chopped celery 1 cup grated cheese 2 cups self-raising flour 6 eggs ½ cup milk
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1. Preheat the oven to 180°C. 2. Dice the onion by removing the outer skins and chop into small pieces. Chop the capsicum into small piece and grate carrots and zucchini. Put in a bowl. 3. Beat eggs and milk together in a bowl and then mix with all other ingredients. 4. Pour mixture into a greased baking dish or muffin tins. 5. Bake in the oven for about 30 minutes or until firm. Muffins will take about 15 minutes depending on the size. Hint: You can use half wholemeal flour for extra fibre. Use any vegetables or legumes including canned peas, butter beans and red kidney beans. The muffins are great for packing in lunchboxes but will need to be kept cold with a frozen water block. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Vegetable pancakes
18
40
Easy
2 eggs 2 cups of milk (reduced fat if available) 1 1/2 cups self-raising flour (wholemeal self-raising flour if available) 1/2 cup corn (frozen or canned) 1 carrot, grated 1 stick celery or green beans, chopped 1 small onion, chopped finely Oil for greasing Optional: 1 tablespoon chopped fresh parsley
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1. Beat eggs and milk together then add to the flour and mix to smooth batter. 2. Add vegetables and parsley. 3. For each pancake, drop about 2 tablespoons (¼ cup) of mix onto a lightly greased, moderately hot frypan. Cook more than one at a time but allow plenty of room for each pancake. 4. When small bubbles appear on the surface, turn pancake over. Hint: you can use any vegetables that cook quickly including grated zucchini, frozen peas or beans, canned butter beans or kidney beans (no added salt if available) or left-over cooked vegetables. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Tomato and bean soup
4
15
Easy
420g can condensed tomato soup (not ‘ready to heat and eat’ type, no added salt if available) 400g canned crushed tomatoes (or about 2 cups) (no added salt if available) 420g canned baked beans (or about 2.5 cups) (no added salt if available) 1 small onion or shallot ¼ cup parsley (optional) 1½ cups water 4 bread rolls or slices (wholemeal or wholegrain if available)
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1. Dice the onion by removing the outer skins and chop into small pieces. 2. Combine all ingredients in a saucepan, bring to the boil, turn the heat down and cook gently for 5 minutes. 3. Serve with chopped parsley on top if using and some toast or bread roll. Hint: You could add in cooked macaroni, rice or barley. Try adding extra legumes like butter beans, red kidney beans or chickpeas. You could add in ½ teaspoon of dry mixed herbs for extra flavour. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Wholemeal vegetable pizza
4
25
Easy
1 red capsicum or small can capsicum (no added salt if available) 1/4 red onion 1 punnet (125g) cherry tomatoes 6 small button mushrooms or small can of mushrooms 1 x 440g canned pineapple pieces or slices (canned in natural juice) 1 wholemeal lebanese bread 2 tablespoons of bottled tomato puree (also called passata) or pizza sauce or tomato paste (all no added salt if available) 1/4 cup grated mozzarella cheese (reduced fat if available)
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1. Preheat oven to 220°C. 2. Drain pineapple. 3. Slice tomatoes, mushrooms, onion and pineapple into thin pieces. 4. Remove seeds from capsicum if using fresh capsicum and chop into small pieces. If using canned capsicum, open can and drain. 5. Grate cheese using a cheese grater if using block cheese 6. Before adding toppings, bake wholemeal Lebanese bread in the oven for 2-3 minutes. 7. Remove from the oven and spread 1/2 the bottle of sauce over the bread, place on capsicum, mushrooms, onion and pineapple then sprinkle with cheese. 8. Place in the oven and cook for about 10 minutes until the cheese is melted. Hint: Making pizza is a great recipe to get the kids or teens involved in the kitchen Serve this pizza with a side salad using the salad ingredients from this recipe. For a non-vegetarian option, add cooked chicken. For a little bit of flavour add 1sp of dried italian herbs or for some spice, add some dried chilli flakes when you add the grated cheese. You can swap or add vegetables to your pizza such as: - 1 small eggplant, chopped into thin slices - '1 garlic clove, peel garlic, then finely chop - 1 onion, peel onion and chop into thin slices - 1 small can baked beans (no added salt if available). This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Mince rissoles
6
40
Medium
500g minced meat (beef, lamb, kangaroo) 1 onion 2 eggs 2 tablespoons of tomato sauce (no added salt if available) 1 cup rolled oats (not quick oats) or 3 breakfast biscuits
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1. Mix all the ingredients together. 2. Make about 15 rissoles by rolling about 2 tablespoons of mix in your clean hands to make a ball and then flatten to make a rissole shape. Smooth out any cracks with your hands. 3. Grease a frying pan or an electric frypan with a small amount of oil. 4. Place rissoles in pan and cook using moderate heat for about 8 to 10 minutes on each side. 5. Cooking time depends on how thick your rissoles are. They will be cooked when no longer pink inside and the outside is browned. 6. Serve with half a plate of mixed vegetables or salad. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Stir-fry kangaroo and vegetables in oyster sauce
4
45
Easy
500g kangaroo fillet 5 cups of a variety of vegetables (fresh, frozen or canned) 2 teaspoons minced garlic 2 teaspoons minced ginger ¼ cup oyster sauce ¼ cup soy sauce (reduced salt if available) 2 tablespoons oil
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1. Cut kangaroo fillet into thin slices. 2. Cut vegetables into thin slices or strips. 3. Mix together the garlic, ginger, oyster sauce and soy sauce. 4. Heat the oil in a large frypan, add meat. Cook, using moderate to high heat, for 5 to 10 minutes (depending on the size of meat pieces). Stir all the time. 5. Add vegetables and sauce mix to the meat and cook for another 5 minutes or until vegetables are just tender. Stir all the time. 6. Serve with rice or pasta. Ideas and hints - Cook in a frying pan, electric frypan, wok or a large saucepan. - Fresh garlic and ginger can be used. - You could add mixed herbs or bush spice to the sauce mix (step 2). - If serving 10 people, double the ingredient amounts and cook the meat in batches. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Fish cakes
4-6
40
Easy
5 medium potatoes, cooked and mashed 425g can of tuna or salmon (no added salt if available), drained and mashed 2 eggs, beaten 1 onion, chopped 1 cup dry breadcrumbs (use gluten free if you have Coeliac disease) 1/3 cup frozen peas 1/3 cup canned corn (no added salt if available), drained
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1. Mix together the potato, fish, onion, peas, corn and egg. 2. For each fish cake, roll about 2 tablespoons of the mix in breadcrumbs. Flatten slightly. 3. Pour a small amount of oil into the frying pan. Using moderate heat, cook the fish cakes for about 5 minutes on each side. 4. Serve with vegetables or a side salad. Hint: For a flavour change, you could add 2 teaspoons of curry powder. Any leftover fish cakes can make a tasty sandwich filling. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Vegetarian burgers
4
45
Easy
6 medium potatoes, cooked and mashed 1 red capsicum, chopped finely 400g can of butter beans (no added salt if available), drained and mashed 1 clove garlic, crushed 2 large eggs, beaten 1/2 cup of rolled oats (not quick oats) 1 tomato, sliced 1 carrot, grated 4 slices canned beetroot (no added salt if available) 4 lettuce leaves
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1. Boil water in a pot on the stove. Peel potatoes and place in the boiling water for 15-20 minutes. Once cooked, mash potatoes. 2. Chop the capsicum finely into small pieces. 3. Drain and then mash the butter beans. 4. Beat 2 large eggs in a bowl and set aside. 5. In a bowl, combine the potatoes, capsicum, butter beans, eggs, garlic and rolled oats. Stir until combined. 6. Using clean hands shape about 2 tablespoons of mixture into a circle to make each burger pattie. 7. Place onto a greased oven tray or use baking paper. 8. Bake in a moderate oven (about 180°C) for about 30 minutes. Cooking time will depend on the size of the burgers. 9. Serve on a hamburger bun along with extra veggies like lettuce, fresh tomato and beetroot. Hint: burgers can also be cooked in a frying pan, electric frypan or on a barbeque. Hint: To make your own fresh breadcrumbs you will need a food processor and bread that is a few days old. Tear the bread into small pieces (about 6-8 pieces for each slice of bread) and pulse it about 10 times with 1-second pulses, or until the bread pieces turn into crumbs. You can use the crusts so this is a good way to use them up if no-one eats them in your house. You can store fresh breadcrumbs in an airtight container in the fridge for up to a week, or freeze them for up to 6 months. If using frozen bread crumbs, you can use them directly from frozen or thaw them in the fridge. Ingredient swaps: red capscium could be replaced with 1 cup of cooked, mashed sweet potato. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Family mince
6
30
Medium
500g minced meat (beef, lamb or kangaroo) ¼ cabbage, chopped or shredded ½ cup celery or green beans, cut into small pieces 1 onion or 1 shallot, chopped 2 medium or 1 large carrot, sliced or grated 1 tablespoon soy (reduced salt if available) or Worcestershire or barbeque sauce (reduced salt if available) 2 beef stock cubes (crushed) or 2 dessert spoons beef stock powder (no added salt if available) 2 teaspoons curry powder (optional) 1 tablespoon oil
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1. Heat oil in a frying pan or an electric fry pan or a large saucepan. 2. Add meat and chopped onion. Use moderate heat, cook until meat is brown. 3. Add all other ingredients, except cabbage. Simmer gently for 15 minutes. 4. Add cabbage, reduce heat to low and cook for 5 more minutes. 5. Serve with rice (brown if available), pasta (wholemeal if possible), quick cooking noodles or toast (wholemeal or wholegrain bread if possible). Tips and hints - Any vegetables can be used. Fresh, frozen, canned or cooked leftover vegetables from another meal - 1 teaspoon of Vegemite™, Marmite™ or Promite™ can be used instead of the beef cubes. - Use outside leaves of lettuce instead of cabbage. Wash well, shred and add just before serving. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Tuna mornay
4-6
40
Easy
425g canned tuna in spring water, drained 420g canned condensed asparagus or condensed chicken soup (not ‘ready to heat and eat’ soup, no added salt if available) 1 large tomato 1 onion 1 cup grated cheese 1/4 cup peas 1 small can of corn Oil or margarine for greasing oven dish
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1. Preheat the oven to 180°C. 1. Dice the onion by removing the outer skins and chop into small pieces. 2. Mix the tuna, soup, peas, corn (drained), tomato, half of the cheese and onion together. 3. Pour into a greased oven dish, sprinkle with the rest of the cheese and place into the oven for 20 minutesto heat through. 4. Serve with rice and salad or extra vegetables. Hint: If no oven available, heat in a saucepan, serve in bowls, and then sprinkle with cheese. For a flavour change add about 1 teaspoon of mustard or curry powder. Canned salmon can be used instead of tuna. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Sweet potato and butter bean soup
4
20
Easy
3 medium sweet potato (or 1/2 a pumpkin) 1 onion or shallot 400g canned tomatoes (no added salt if available) 400g canned butter beans - no need to drain (no added salt if available) 1 teaspoon turmeric (optional) 2 cups chicken stock (no added salt if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. 2. Mash or puree the sweet potato. 3. Drain the canned butter beans. 4. Add onion, sweet potato, butter beans, tomatoes, turmeric (if using) and chicken stock to a large saucepan. 5. Bring to the boil (about 10 minutes), turn the heat down and cook gently for 10 minutes. 6. Serve in bowls. Hint: Add extra vegetables that you have in your fridge or pantry like canned corn, peas or grated zucchini. You could also add in extra legumes like canned chickpeas or red kidney beans. 4 bread rolls or slices (wholemeal or wholegrain if available) This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Chicken casserole
10
60
Medium
1kg chicken thigh fillets (remove fat) 1 onion, chopped 1 large potato 1 large zucchini 2 large carrots 500g frozen peas and corn mix 800g can diced or chopped tomatoes (no added salt if available) 1 tablespoon crushed garlic or 1 clove fresh garlic crushed 1 tablespoon of mixed herbs or 2 tablespoons of chopped fresh parsley 2 tablespoons of oil
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1. Cut chicken and vegetables into bite size chunks. 2. Heat oil in a large pot or saucepan, add onion and chicken and fry for 5 minutes. As this recipe is for 10, use one very large saucepan or two medium ones. 3. Add all other ingredients and bring to the boil. Turn heat down and simmer gently, lid on, for 15 – 20 minutes or until chicken is cooked, (no pink chicken meat or pink juices) and vegetables are cooked (when the potatoes and carrots are soft). 4. Serve with rice (brown rice if available) or pasta (wholemeal if available) or bread (wholemeal or wholegrain if available). This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Easy fish chowder
4
40
Easy
2 teaspoons olive or canola oil 1 leek, finely sliced and then washed 2 large or 4 medium potatoes 1 litre (4 cups) fish stock or chicken stock (reduced salt if available) 420g can of corn or creamed corn (no added salt if available). 2 cups frozen peas 375g can evaporated milk (reduced fat if available) 500g fish e.g. fresh trout, salmon, white skinnless fish (or frozen and thawed), canned salmon or canned tuna
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1. Chop fish into chunks (small enough to be picked up in a spoon). If using canned fish, open can and drain before cutting into chunks. 2. Cut off the dark green leaf end and the root end of the leek. Thinly slice the leek into rings. Put into a bowl of cold water and gently stir or shake to remove any soil between the layers. Allow the leeks to sit in the water for a few minutes so that any remaining soil soaks off. Drain the water off using a colander, sieve or slotted spoon or use clean hands to scoop out the leek slices onto a plate. 3. Wash, peel and grate potatoes. No need to peel smooth skinned potato. 4. Heat oil in a large saucepan. Add leek and potato and gently cook with the lid on until soft, stirring as needed. 5. Add stock, fish, corn and peas. Simmer gently until fish is cooked (about 5 mins). If using canned fish, add now and heat for about 2 mins. 6. Add the evaporated milk, heat through and serve. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Curried chicken with vegetables
4
45
Easy
500g chicken thigh or breast fillet (remove fat) 1 tablespooon oil 1 onion, sliced or chopped 2 cloves garlic, crushed 1 teaspoon curry powder 2 carrots, sliced 1 medium red capsicum, sliced or 1 cup canned corn 2 cups frozen peas 375mL can evapotated milk (reduced fat if available) 2 teaspoons chicken stock powder (reduced salt if available) 4 teaspoons cornflour 1/3 cup water
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1. Cut chicken into small pieces. 2. Heat oil in a pan or large saucepan, add chicken and fry for 5 to 10 minutes. 3. Add onion, garlic, curry powder, carrot and capsicum (or corn if using this instead of capsicum). Cook gently for 10 minutes. Stir from time to time. 4. Stir in evaporated milk, frozen peas and chicken stock powder. Bring to boil, turn heat down and simmer for about 1 minute 5. Mix cornflour and water together until smooth. Stir into chicken and vegetables and simmer for a further minute. 6. Serve with rice (brown rice if available) or pasta (wholemeal if available) or on toast (wholemeal or wholegrain bread if available) Hint: use any vegetables. Allow at least 1 cup of vegetables per person. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Chicken, noodle and sweet corn soup
10
40
Medium
1kg chicken thigh fillets or breast fillets (fat removed) 1 large carrot, diced 1 capsicum, diced or 1 cup frozen peas 1 onion or 2 shallots, chopped 420 g can creamed corn (reduced salt if available) 125g quick cooking noodles (any type, use half a 250g packet if it's easier) 1 litre water
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1. Cut chicken into small bite size pieces. Place into a large saucepan with water, carrot, capsicum (or peas) and onion. 2. Bring to the boil, turn heat down and simmer gently for 15 mins. 3. Add creamed corn and noodles. Simmer gently until noodles are soft and then serve. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Mexican mince
4
30
Easy
500g lean mince (beef, kangaroo or chicken) 1 tablespoon oil 2 teaspoons minced garlic or 2 garlic cloves 1 onion 2 carrots 1 small capsicum diced or 1 small can of diced capsicum (no added salt if available) 200g can chopped tomatoes (or about 1 cup) (no added salt if available) 1 cup corn kernels (frozen or canned, no added salt if available) 400g can red kidney beans, drained (no added salt if available) 1 packet taco spice mix (no added salt if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop carrots and capsicum into small pieces. Set aside in a small bowl and add the corn kernels to this mixture. 4. Heat oil in fry pan, large saucepan or electric frypan. 5. Cook garlic and onion until soft. 6. Add mince and brown. 7. Add carrots, capsicum, tomatoes and taco spice mix. 8. Bring to the boil, turn the heat down and cook gently for 10 minutes. 9. Add the kidney beans and heat through. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Hawaiian chicken and pasta
4-6
20
Easy
3 cups macaroni or your choice of pasta 420g canned condensed tomato soup (not ‘ready to heat and eat’ soup, no added salt if available) 450g canned pineapple pieces (no added sugar if available) 1 cup frozen peas or canned peas (no added salt if available) 1 cup frozen corn or canned corn kernels (no added salt if available) 1 cooked chicken
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1. Cook macaroni or pasta in a large pot of boiling water according to packet instructions. 2. While macaroni or pasta is cooking, remove fat and skin from the chicken and cut into chunks. 3. When macaroni or pasta is cooked, drain and place back into the saucepan. 4. Add the soup, peas, corn, pineapple pieces (plus juice) and chicken to the saucepan. 5. Bring everything to the boil, turn the heat down and cook gently for 5 minutes or until the vegetables are heated. 6. Distribute pasta between bowls to serve. Hint: Try to use wholemeal pasta if it’s available for extra iron and fibre. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Lamb and vegetable pasta
4-6
90
Easy
500g lamb 1 onion 1 green apple 2 large carrots 2 sticks celery 1 large tomato 1 medium orange sweet potato 420g canned condensed meat and vegetable soup (no added salt if available) 250g small shell pasta (or your choice of pasta) Oil spray
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1. Dice the onion by removing the outer skins and chopping into small pieces. Chop the apple (skin on), carrot, celery, tomato and sweet potato into bite sized pieces. Set aside in a bowl. 2. Chop the meat into bite sized chunks. 3. Spray a large saucepan with oil and then place in the meat and vegetables. Add 1 cup water and bring to the boil. Then turn the heat down and cook gently for 45 minutes, stirring frequently. 4. While meat and vegetables are cooking, cook pasta according to packet instructions in a saucepan. Once cooked, drain with a colander if available and set aside. 5. When meat and vegetables are cooked, stir in pasta. Reheat and serve. Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. You can add any canned, fresh, frozen or leftover vegetables to this recipe. Try to use wholemeal pasta if it’s available. Hint: You can add garlic to step 3 for more flavour. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Fruit crumble
6
30
Easy
800g can solid pack apples (any fruit canned in natural juice) 1/2 cup wholemeal flour (plain or self-raising) 1/4 cup sugar (white or brown) 1/4 cup desiccated coconut 1/3 cup rolled oats (traditional or quick cooking) 3 tablespoons margarine
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1. Place apple into an oven proof dish. 2. Place all dry ingredients into a bowl. Mix together. Add the margarine. 'Rub in' the margarine using your fingertips to rub the flour and margarine together until the mixture resembles breadcrumbs. While you are rubbing the flour and margarine together it helps to lift your hands up out of the mixture so that air can go through the mix. This keeps the flour and margarine mixture cool as it is warmed by your fingers. Shake the bowl every so often to bring the larger lumps of margarine to the surface. 3. Sprinkle crumble mix over apple and place in a moderate oven (about 180°C). 4. Bake for about 20 minutes or until the crumble is lightly browned. 5. Serve with reduced fat yoghurt or custard. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Bread and butter pudding
4
45
Easy
4 slices wholemeal bread 2 eggs 2 cups milk (reduced fat if available) 2 tablespoons sugar Margarine to thinly spread on bread
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1. Thinly spread margarine on bread 2. Cut slices of bread in half or into triangles and place in a baking dish. 3. Beat the eggs, milk and sugar together then pour over the bread. 4. Bake in a moderate oven (about 180°C) for about 30 minutes or until set (a knife inserted in centre should come out clean). 5. Remove from oven as soon as cooked. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Mediterranean vegetable frittatas
6
50
Easy
1 tsp cooking oil (such as olive, canola or vegetable oil) 2 cups frozen Mediterranean vegetables (or other frozen vegetable mixture) 1 tsp mixed dried herbs 6 eggs ½ cup milk ½ tsp vegetable stock powder 1 cup grated cheese
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1. Heat your oven to 180C fan. 2. Lightly oil a small baking dish or loaf tin with the vegetable oil and add the vegetables and dried herbs. 3. Bake in the oven for 15 minutes until the vegetables are cooked through. 4. While the vegetables are cooking, whisk the eggs together with the milk and stock powder. 5. Stir through the cheese. 6. Pour the mixture over the vegetables and stir to mix well. 7. Return to the oven for 30 minutes, then allow to cool. 8. Remove from the baking dish and cut into slices for packing into your lunchboxes. Tip: You can make individual frittatas in a muffin tray to make it even easier to pack into lunchboxes. This recipe was developed by Adam Liaw for Multicultural Health Week 2024.
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Potato, pea and paneer wraps
6
35
Easy
1 tbsp cooking oil (such as olive, canola or vegetable oil) 1 small brown onion, finely chopped 2 tsp garlic and ginger paste 1 tbsp tomato paste ½ tsp vegetable stock powder 1 tsp ground cumin ½ tsp ground turmeric 2 potatoes, peeled and cut into 1.5 cm cubes 1 cup frozen peas ½ cup water 1 cup paneer, cut into 1 cm cubes, or 1 cup grated cheese 6 wholegrain wraps
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1. Heat a large, lidded frying pan over medium heat. 2. Add the oil and the onion, garlic and ginger and fry for about 3 minutes until softened. 3. Add the tomato paste and cook for a minute or two, then add the stock powder, cumin and turmeric. 4. Stir to combine, then add the potatoes, peas and ½ cup of water. 5. Cover and cook over low heat for 15 minutes until the potatoes are tender. You can add more water if it’s too dry. 6. If using paneer, stir it through and cook for a further 2 to 3 minutes to warm through. 7. If using grated cheese, allow the potato mixture to cool first then stir it through. 8. Place a cup of the mixture in a wrap and wrap with baking paper. 9. Cut in half and pack into your lunchboxes. This recipe was developed by Adam Liaw for Multicultural Health Week 2024.
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Sushi sandwiches
1
10
Easy
1 sheet of nori per sandwich 1 cup of cooked rice per sandwich ¾ cup mixed salad vegetables, leftovers, or your favourite sandwich fillings per sandwich
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1. Place a sheet of nori on a piece of plastic wrap on a cutting board with the shiny side facing down. 2. Spread half a cup of rice in a 10cm square. 3. Top the square with your choice of filling and cover with the remaining half cup of rice. 4. Fold the corners of the sandwich into the centre to create a square. 5. Gather the plastic wrap around the sandwich and leave wrapped for at least 10 minutes for the seaweed to soften and stick to the rice. This will help hold the sandwich together. 6. Unwrap the sandwich and save the plastic wrap for making another sandwich. 7. Use a sharp knife moistened with a little cold water to slice through the centre of the sandwich to reveal the filling and pack into your lunchbox. This recipe was developed by Adam Liaw for Multicultural Health Week 2024.
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Pita chips with vegetable sticks and hummus
4
18
Easy
1 large pita 1 tsp cooking oil (such as olive, canola or vegetable oil) ¼ tsp dried herbs 1 cucumber 1 red capsicum 1 carrot ½ cup hummus
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1. Heat your oven to 200C (fan) or air fryer to 200C. 2. If your pita is hollow, split the pita in half to create two thin rounds. Brush lightly with olive oil or vegetable oil and scatter with salt and dried herbs. 3. Cut into thin strips. Strips make these easier to pack into a lunchbox, but you can cut it into wedges if you prefer. 4. If using an oven, spread on a baking sheet and bake for about 6 minutes until crisp. 5. Allow to cool. 6. If using an air fryer, place the pita strips in the basket and cook at 200C for 4 to 5 minutes, tossing the basket halfway through cooking. 7. Allow to cool and crisp. 8. Cut the cucumber, capsicum and carrot into sticks. 9. Pack the hummus into a small, lidded container. 10. Pack the pita chips separately from the vegetable sticks and hummus in your lunchbox to keep them crisp. This recipe was developed by Adam Liaw for Multicultural Health Week 2024.
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Warm tofu rolls
5
30
Easy
1½ cup (150g) firm tofu 1 carrot* ¾ cup spring onion (2 to 3 stalks) ¼ of a small white or purple cabbage* 1 teaspoon minced ginger or 1.5cm piece of raw ginger 2 teaspoons minced garlic or 2 garlic cloves 1 tablespoon sesame oil 1½ tablespoon soy sauce (reduced salt if available) 1 tablespoon rice wine vinegar* 1 tablespoon oyster sauce 10 large rice paper sheets Chilli and/or soy sauce, to serve (optional)
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1. To prepare the tofu, transfer the tofu to a chopping board. Use a knife to chop the tofu into small squares. 2. Grate carrot using a box grater and place in a small bowl for later. 3. Cut the roots off the spring onions and cut into small pieces. Add to the bowl with carrots. 4. Finely slice the cabbage. 5. If using fresh garlic cloves instead of store-bought minced garlic, peel the garlic and then chop finely. 6. If using fresh ginger instead of store-bought minced ginger, peel the ginger using a peeler and chop finely. 7. To make the filling, add sesame oil to a frying pan over medium heat. Add the tofu and cook for 1 to 2 minutes. 8. Add garlic and ginger. 9. Add soy sauce, oyster sauce, cabbage, carrots and rice wine vinegar and cook for 2 minutes or until vegetables are slightly softened. Stir in spring onion. Transfer to a bowl and set aside to cool. 10. Fill a shallow dish with warm water. Dip one rice paper round at a time in the water, then place onto a plate or flat working surface or chopping board. 11. Place 2 to 3 tablespoons of filling into the middle of the softened rice paper. Fold the bottom of the rice paper upwards to cover the filling, then fold the left and right sides inwards. Roll upwards to seal. Repeat steps for the remaining rolls. 12. Serve with a chilli and/or soy sauce or on their own without sauce. *Hint: You can add fresh, frozen or leftover vegetables to this recipe (such as capsicum, broccoli or spinach). You can swap rice wine vinegar with apple cider, white wine vinegar or lemon juice. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Quick ginger soy noodle salad
2
15
Easy
100g (about half a packet) uncooked rice vermicelli noodles 1 teaspoon minced ginger (store bought) or 1 small knob fresh ginger 1 small fresh chilli or ½ teaspoon minced chilli (store bought) (optional) 1½ cup (170g) Skinless cooked chicken or protein of choice* 1 tablespoon soy sauce (reduced salt if available) 1 tablespoon sesame oil ½ teaspoon rice wine vinegar* (optional) Pepper to taste 2½ cups prepacked coleslaw mix
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1. Soak rice vermicelli in hot water for 2 to 3 minutes (or as per packet instructions), then drain, rinse under cold water and set aside. 2. If using fresh ginger, peel and grate and set aside. If using fresh chilli, chop and set aside. 3. Remove skin and bones from chicken and cut into small pieces or shred, set aside in a bowl. 4. To make the ginger soy dressing, combine the soy sauce, sesame oil, rice wine vinegar, ginger, pepper and chilli in a bowl, glass or jar and mix well. 5. Toss vermicelli noodles and coleslaw salad together in a serving bowl. Place shredded cooked chicken on top of the noodle salad. 6. Pour dressing on noodle salad and mix before serving. *Hint: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. You can swap rice wine vinegar with apple cider, white wine vinegar or lemon juice. For a vegetarian option, you could add tofu or boiled or scrambled eggs. Tips: Try adding spring onions or bean sprouts for a boost of flavour and vegetables. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Vegetable and chicken congee
2
25
Easy
1 teaspoon fresh ginger or 1 teaspoon minced ginger (store bought) 1 spring onion to serve (optional) 1 cup pre-cooked rice (preferably brown rice) ¾ cup skinless cooked chicken* 2 cups stock (reduced salt if available) (+ 1 cup of water if needed) 1 cup frozen vegetable mix 2 eggs 1 teaspoon soy sauce (reduced salt if available) to serve (optional) ½ teaspoon sesame oil to serve (optional)
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1. If using fresh ginger, peel off skin and chop into very small pieces. 2. Chop the spring onion into small pieces (if using). 3. Remove any skin and bones from chicken and cut into small pieces or shred and set aside. 4. In a saucepan, combine rice, 1 cup of stock and ginger and stir well over high heat. 5. Reduce the heat to a gentle simmer. Add frozen vegetables, remaining stock and chicken to the saucepan and stir. 6. Allow the liquid in the saucepan to reduce. Add more water if needed. 7. To cook the eggs, bring a pot of water to the boil. Add eggs and cook for 8 minutes. Remove and run under cold water. Remove the shells and cut eggs in half. 8. Remove saucepan from stovetop once the congee has thickened. 9. Top congee with chopped spring onion (optional), soy sauce, sesame oil and egg. Tips: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. Make this recipe to help use up your leftover rice. You can swap the chicken for another type of meat or fish or tofu if preferred. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Asian omelette
1
15
Medium
1 garlic clove or 1 teaspoon minced garlic (store bought) 4 mushrooms* ½ bunch bok choy * ½ bunch broccolini (or half a cup of broccoli florets)* 2 spring onions 1 long red chilli (optional) 1 tablespoon vegetable oil and 2 teaspoon vegetable oil 1 teaspoon minced ginger (store bought) 2 teaspoon oyster sauce 2 teaspoon soy sauce (reduced salt if available) 4 eggs Coriander (optional) ​​​Cooked rice to serve (preferably brown)
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1. If using fresh garlic, crush garlic clove or chop finely. 2. Slice mushrooms into small pieces. 3. Cut bok choy leaves from the stems. Cut the bok choy stems into small pieces. Keep the leaves and stems separate. 4. Chop the roots off the spring onions and cut into small pieces. 5. If using chilli, split in half lengthwise and remove the seeds. Thinly slice the chilli. 6. Cut broccolini by removing the stems and then chopping into small pieces. 7. Heat 1 tablespoon of oil in a small fry pan or wok over medium heat. 8. Add mushrooms, bok choy stems, broccolini, spring onions, chilli (if using), garlic, ginger. Stir fry for 2 minutes. 9. Add soy sauce and oyster sauce, bok choy leaves and cook for a further 2 minutes until just wilted. 10. Remove vegetables from heat and set aside. 11. Beat the eggs in a bowl using a fork. 12. Heat 2 teaspoons of oil in a small frying pan over medium heat. 13. Add egg and cook for 1 to 2 minutes or until just set but still a little runny on top. 14. Add the vegetable mixture over one side of the omelette. Fold other side over filling. Transfer to a plate. 15. Top with chopped coriander (optional). Serve with cooked rice (preferably brown rice for more fibre). Follow the instructions on pack for how to cook the rice using the stove top or buy microwave rice and follow the instructions on pack. *Hint: Frozen mixed vegetables can also be used instead of fresh vegetables. Tip: don’t rub your eyes after handling the chilli, if you do, then rinse your eyes with cold water to stop the stinging. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Overnight banana oats
2
245
Easy
1 small banana ½ cup milk* ½ cup unsweetened yoghurt 1 tsp cinnamon (optional) ½ cup uncooked rolled oats Fresh, canned or frozen fruit, to serve* (such as banana, berries)
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1. Mash a banana with a fork until reaches a custard-like texture. 2. Combine mashed banana, milk yogurt and cinnamon in a bowl and mix. Add oats to the bowl and mix well. 3. Transfer into a sealable container and place in fridge overnight (at least 3 to 4 hours). 4. Divide oat mixture into serving bowls and serve with fruit. *Hint: Use milk of your choice in this recipe. Option to serve porridge with any cut up fresh, frozen or canned fruit of your choice such as strawberries, pears. peaches or mango. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Easy peanut noodles
1
25
Easy
1 chicken thigh 2 tablespoons soy sauce (reduced salt if available) ½ tablespoon sesame oil ½ cup of white or purple cabbage (store-bought pack or ¼ of a cabbage)* 1 packet instant noodles (wholemeal if available)* 1½ tablespoon peanut butter (no added salt if available) 2 teaspoon rice wine vinegar* 1 teaspoon sriracha or chilli sauce 1 teaspoon minced garlic 3 tablespoons hot water ½ bunch of broccolini*
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1. Cut chicken thigh into strips and transfer to a bowl. Add 1 tablespoon of the soy sauce and the sesame oil and set aside to marinade. 2. Shred the cabbage by chopping it into strips. 3. Prepare noodles as per packet instructions. Drain noodles and set aside. 4. In a bowl, combine peanut butter, rice wine vinegar, the second tablespoon of soy sauce, chilli sauce, minced garlic and 3 tablespoons of hot water and mix with a fork or whisk until smooth. Mix the peanut sauce through the noodles. 5. Heat a frying pan over medium heat. Add marinated chicken to the pan and cook for 2-3 minutes. Add the cabbage and stir until the chicken is fully cooked then set aside. 6. Cook broccolini by adding it to a pot of boiling water for 1 minute or in the microwave for 2 mins. Drain and set aside. 7. Add cooked chicken and cabbage mixture to bowl with peanut noodles and mix well to combine. 8. Transfer to serving bowl and top with broccolini. *Hint: You can swap rice wine vinegar with apple cider, white wine vinegar or lemon juice. You can add any canned, fresh, frozen or leftover vegetables to this recipe (such as broccoli, capsicum, or spinach). Tips: You can check if the chicken is cooked by chopping it at the thickest part and checking if the meat is white. If it is still pink, keep cooking for longer. When using instant noodles, throw away the flavour sachet or buy the plain instant noodles. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Microwave curried egg sandwich
1
8
Easy
2 eggs 2½ tablespoons milk* 1 teaspoon curry powder 2 slices bread (wholemeal/whole grain if available) 1 cup lettuce leaves* Pepper to taste
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1. Add eggs, milk and curry powder to a microwaveable bowl and mix well. If the base of your bowl is the same size as a slice of bread, then the final cooked egg will be the same size as a slice of bread and fit nicely in your sandwich. 2. Place bowl in microwave and cook for 30 to 40 seconds on high power. Remove bowl from microwave and stir eggs and return to microwave for another 30 to 40 seconds (you may need to repeat this 2 to 3 times until the egg is cooked). 3. Make your sandwich by taking a slice of bread, topping with the lettuce leaves and then cooked egg. Add pepper and then the second piece of bread. *Hint: Use milk of your choice in this recipe. You can use any type of lettuce leaves or a mix of different lettuce leaves. You can also add any extra vegetables such as cut up cherry tomatoes or frozen vegetables or any leftover cooked vegetables you have. You can freeze leftover bread so it stays fresh for next time. For variety, try adding some chopped spring onion to the egg. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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​Quick noodles with sesame dressing
2
15
Easy
100g uncooked noodles (such as soba noodles, udon noodles, rice noodles)* 2½ cups mixed types of lettuce leaves (buy a packet of mixed lettuce leaves from the supermarket) * 1 carrot ½ cup canned corn kernels (no added salt if available)* ¾ cup (100g) firm tofu 2 tablespoons light mayonnaise 1½ tablespoons rice wine vinegar* 1 tablespoon soy sauce (salt reduced if available) 2 teaspoon sesame oil Pepper, to taste
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1. Cook noodles according to packet instructions. Drain and rinse with cold water and transfer to large mixing bowl. 2. Transfer lettuce leaves the large mixing bowl. 3. Chop the carrot into matchsticks or grate the carrot. Add to mixing bowl. 4. Drain corn and add to mixing bowl, 5. Chop your tofu into small bite-sized cubes. Add tofu to mixing bowl. 6. To make the dressing, add mayonnaise, rice wine vinegar, soy sauce and sesame oil into a jar or glass and mix to combine. Pour dressing into the mixing bowl and mix well to combine. Ensure all vegetables and soba noodles are coated with dressing. Add pepper to taste. 7. Divide and serve in bowls. *Hint: You can swap rice wine vinegar with apple cider, white wine vinegar or lemon juice. Use any vegetables, canned, fresh or frozen such as, carrots, cabbage, broccoli, green beans, capsicum. Option to serve with a drizzle of hot/chilli sauce. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Quick Hong Kong style macaroni soup
2
25
Easy
​​¾ cup uncooked macaroni pasta ​(wholemeal if available)​​ 1 teaspoon oil 2 eggs 3 cups stock (reduced salt if available) 3 teaspoons sesame oil 2 tablespoons oyster sauce 1½ cup mixed frozen vegetables 1½ cups skinless cooked chicken*
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1. Cook macaroni pasta in a saucepan according to packet instructions. Once cooked, drain using a colander and rinse under cold water and set aside. 2. While macaroni pasta is cooking, heat oil in a frying pan and add eggs to pan one at a time to fry for 2 minutes on each side on medium heat. Remove eggs from pan and set aside. 3. Add stock to a saucepan and bring to a boil. Add sesame oil, oyster sauce and frozen vegetables and simmer for 3 to 4 minutes on medium-high heat. 4. Remove the skin and bones from the chicken and shred into a bowl. 5. Return pasta to the saucepan and add shredded chicken and cook for a further 1 to 2 minutes. 6. Divide into two soup bowls and top each bowl with a fried egg to serve. *Hint: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. For a vegetarian option, you could use swap the chicken for tofu. For a boost of flavour, add minced chilli, chilli flakes or sriracha sauce if you have it, to your taste. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Hong Kong style baked pork chops
2
35
Easy
¾ cup uncooked rice (brown rice if available) 2 pork chops (or meat of choice) 1 tablespoon soy sauce (reduced salt if available) 1 tablespoon rice wine vinegar* 1 onion 2 tablespoons vegetable oil 2 teaspoons minced garlic (store bought) or 2 garlic cloves 1 teaspoon minced ginger 1 can (400g) diced tomatoes (no added salt if available) 1 tablespoon tomato sauce (reduced salt if available) Pepper, to taste ½ can (200g) corn kernels (no added salt if available) ¾ cup grated cheese (reduced fat if available)
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1. Preheat oven to 180°C. 2. Cook rice according to packet instructions using either a saucepan with lid on the stove or in a microwave. Once cooked set aside in a bowl. 3. Remove visible fat from the pork chops. Combine soy sauce and rice wine vinegar in a bowl large enough to fit the pork chops. Add the pork chops and coat them in the soy sauce and vinegar mix. Set aside. 4. Prepare the onion by removing the outer skin and chop into thin pieces. If using garlic cloves, prepare the garlic by peeling the skin off and chopping into small pieces. 5. Heat 1 tablespoon of oil in a frying pan on medium heat. Add onions, garlic and ginger and cook until onion is soft. 6. Add diced tomatoes and tomato sauce to the pan and bring to a boil. Add pepper to taste. Turn heat down and simmer for 5 mins. Remove from heat and set aside. 7. Heat a fry pan to medium-high, add 1 tablespoon of oil and the pork chops. Cook for 2 to 3 minutes on each side or until cooked through. 8. Drain the corn. Mix rice and corn together and transfer to a small baking dish. Lay the pork chops on top then cover with the tomato mix. Sprinkle with the grated cheese. 9. Bake the dish in the oven for 10 to 15 minutes or until cheese is melted and golden. Remove from oven and serve with steamed vegetables of your choice or a salad. *Hint: You can swap rice wine vinegar with apple cider, white wine vinegar or lemon juice. Tips: Check your supermarket for thinly cut pork chops which are quicker to cook. You can also use brown rice is this recipe. Any leftover tomato mix can be used as pasta sauce! You can use frozen corn instead of canned. With thanks to CASS Care and South Eastern Sydney Local Health District for sharing this recipe from Wok for Health.
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Zucchini pancakes
6
20
Easy
1 zucchini 1 lemon 1 spring onion ½ cup parsley 1½ cups self-raising flour (whole meal if available) ½ teaspoon baking powder 1 egg 1½ cups milk* ½ cup cheese (parmesan or cheddar) Oil spray
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1. Grate the zucchini using a box grater. Squeeze out excess water by putting the zucchini in a tea towel and squeezing the zucchini or by squeezing the zucchini with your hands then place zucchini in a bowl and set aside. 2. Using a grater (or sharp knife), grate the lemon skin to get zest and set aside. 3. Cut the roots off the spring onions and cut into small pieces. Chop the parsley and set aside with the spring onion. 4. Place the flour and baking powder in a large bowl. Mix together. 5. Add egg and milk together in a separate bowl and mix until combined. 6. Add egg and milk to the flour mixture and mix everything together using a wooden spoon until the batter is smooth (a few small lumps are fine). 7. Add zucchini, lemon zest, spring onion, parsley and cheese. Stir to combine. 8. Heat a non-stick fry pan on low to medium heat and lightly spray with olive oil. 9. Place heaped tablespoons or ¼ cup of batter into the pan and cook for 2 to 3 minutes or until bubbles begin to appear. Flip and cook for another 2 to 3 minutes or until golden brown. 10. Place the pancakes onto a plate lined with paper towel and repeat until there is no remaining batter. Hint: use the milk of your choice for this recipe. Use whatever herbs you have on hand if you don’t have parsley.
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Easy pasta salad
2
20
Easy
½ cup pasta bows (uncooked) ½ cup (about 20) frozen peas* 6 cherry tomatoes* 1 carrot* ½ cup canned corn kernels (no added salt if available)* 1 cup (80g) grated cheese (reduced fat if available) 1 tablespoon lemon juice
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1. Cook pasta according to packet instructions. A couple of minutes before the pasta is cooked, add in the peas. Drain with colander and rinse with cold water. 2. Chop the tomatoes in half and then in half again and add to the bowl. 3. Chop carrot into small pieces and add to the bowl. 4. Drain the corn. 5. In a bowl combine cooked pasta, peas, tomatoes, carrots, corn and grated cheese. 6. Add lemon juice and stir together using a spoon to combine. 7. Divide between bowls to serve. Hint: You can add vegetables of your choice such as capsicum, cucumber or beans. Store the salad in the fridge in an airtight container for up to 4 days – this is great for packed lunches for school or work.
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Quick and easy microwave popcorn
1-2
3
Easy
¼ cup popcorn kernels 1 brown paper lunch bag 1 tablespoon water, oil or soy sauce ½ teaspoon of your favourite spice such as smoked paprika, cumin, garlic powder or cinnamon
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1. Add popcorn kernels to the brown paper bag and fold the top over. 2. Place the paper bag in the microwave and cook on high for 2 minutes or until the popping slows down. The exact time will depend on your microwave. 3. If you are adding a flavouring, it’s best to add this while the popcorn is still warm as it will stick to the popcorn better than when it is cold. 4. If you’re adding flavouring: Transfer your popcorn to a bowl. Sprinkle your choice of liquid over the popcorn and mix using a spoon or your clean hands. You only need a small amount as too much will make the popcorn soggy. Add the spice you’ve chosen and mix well using a spoon or your clean hands. 5. You can enjoy your popcorn warm in the bowl or transfer back into the bag. If saving for later store in an airtight container. Tip: You can also use melted margarine instead of water, oil or soy sauce. Melt in the microwave in a small container on high for 10 secs. If not fully melted heat for another 10 secs. Add to your popcorn while melted and mix through. You can try other flavourings such as 1 tablespoon finely grated parmesan cheese and ½ teaspoon of dried basil. Be as creative as you like!
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Rainbow vegetable noodles
4
20
Easy
1 carrot 1 zucchini 10 (150g) Brussel sprouts 1/4 small purple cabbage 1 red capsicum 2 spring onions (optional) 440g packet of Hokkien noodles 1 teaspoon vegetable oil 1/3 cup soy sauce (reduced salt if available) 1 tablespoon sesame seeds (optional) 1 bunch fresh coriander leaves (optional)
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1. Grate the carrot and zucchini using a box grater. Set aside in a bowl. 2. Cut the roots off the Brussel sprouts and roughly chop. Slice the cabbage and capsicum. Remove the capsicum stalk and seeds inside. Add to the carrot and zucchini. 3. If using the spring onions, cut off the roots and cut into small pieces. Set aside on the chopping board for later. 4. Cook the noodles according to packet instructions. Once cooked, drain using a colander and set aside. 5. Heat the oil in a large fry pan over medium to high heat. 6. Add carrot, zucchini, Brussel sprouts, capsicum and cabbage to the pan and continually stir for 3 to 4 minutes or until the vegetables have softened. 7. Add the noodles and soy sauce and stir to combine. Cook for 2 to 3 minutes or until heated through. 8. If adding coriander, wash the coriander and measure out a ¼ cup of leaves. (It’s fine to include some stalks, you don’t have to only use the leaves). If you like you can roughly chop the coriander. 9. If adding spring onions, coriander and sesame seeds, add them to the pan. Stir to combine. Hint: store the noodles in the fridge in an airtight container for up to 4 days – this is great for packed lunches for school or work.
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Chicken rice paper rolls
6
60
Medium
2 cups lettuce* 1 red capsicum 1 Lebanese cucumber 1 carrot ½ a skinless cooked chicken* 1 bunch of coriander 12 rice paper rounds Chilli, hoisin sauce or soy sauce to serve (optional)
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1. Measure out 2 cups of lettuce and shred by chopping it into thin slices. Set aside on a plate. 2. Slice the capsicum, cucumber and carrot into thin slices. Set aside on a plate. 3. Remove skin and bones from the chicken. Shred cooked chicken and place in a bowl for later. 4. Wash the coriander and remove the leaves to make ½ cup of leaves. 5. Half fill a shallow dish with warm water. Place a rice paper round in water for about 2 to 3 seconds. Remove from water and place on a plate or a clean work surface 6. Place lettuce, chicken, capsicum, carrot, cucumber and coriander in the middle of the round. 7. Fold the base of wrapper over filling, fold in sides and then roll to close. 8. Repeat with the remaining rice paper rounds and fillings to make 12 rolls. 9. Serve with chilli, hoisin or soy sauce or on their own. *Hint: You can use any lettuce you have in your fridge or prefer, such as cos or iceberg lettuce. This is a great way to use up leftover roast cooked chicken meat or you could use store bought BBQ chicken.
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Salmon patties
4
30
Easy
2 potatoes 190g can of red or pink salmon 2 tablespoons gherkins 1 egg 2 spring onions ½ cup breadcrumbs (wholemeal if available) ½ teaspoon pepper (optional) Olive oil spray
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1. Prepare the potatoes by removing the skin with a knife or peeler. Then chop into small bite size pieces. 2. Bring a saucepan of water to the boil by increasing the heat. Add the potatoes and boil them for 10 to 12 minutes, or until they are very soft (they should break apart when pierced with a fork). 3. Once cooked, drain the boiled potatoes in a colander or drain the water from the saucepan. If using a colander, return the potatoes to the saucepan with the heat turned off. 4. Mash the potatoes using a fork or potato masher until smooth and fluffy. 5. Drain the salmon and place in a small bowl, then mash using a fork. 6. Crack egg into a small bowl and beat with a fork until egg white and yolk are mixed. 7. Cut the roots off the spring onions. Cut the spring onions and gherkins into small pieces. Set aside on the chopping board. 8. Add the mashed potato, salmon, gherkins, shallots, egg, breadcrumbs and pepper (if using pepper) in a bowl. Mix everything together using a spoon. 9. Use a tablespoon or your hands to shape the mixture into 8 patties. 10. Heat a non-stick fry pan over medium heat and spray with olive oil. Cook patties, in batches, for 4 minutes each side or until golden. 11. Drain on paper towel and allow to cool.
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Healthy mac'n'cheese slice
8
55
Easy
Olive oil spray 1½ cups uncooked macaroni pasta 2 zucchinis* ½ cup frozen or canned corn kernels (no added salt if available)* 1 cup ricotta cheese 1¼ cups grated cheddar cheese (reduced fat if available) ¼ cup olive oil 5 eggs 1 cup self-raising flour (wholemeal if available)
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a 20cm x 30cm baking dish with oil and with baking paper. 3. Cook macaroni in a saucepan according to packet instructions. Once cooked, drain using a colander and set aside. 4. Grate zucchini using a box grater. No need to peel the zucchini. Squeeze out excess water using hands and place into a bowl. 5. Put the cooked pasta, grated zucchini, corn, ricotta, 1 cup of the grated cheddar, oil, eggs and self-raising flour into a large mixing bowl. Mix everything together with a wooden spoon until combined. 6. Spoon the mixture into the baking dish and sprinkle the top with the remaining ¼ cup of cheddar cheese. 7. Bake in the oven for 30 to 40 minutes or until golden. 8. Allow to cool and then cut into squares. Hint: This recipe has corn and zucchini but any veggies could be used. It’s perfect to cut up into squares for lunch boxes or to have as an easy lunch for work. With thanks to Northern NSW Local Health District for sharing this recipe.
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Vegetable nuggets
6
45
Medium
2 medium potatoes 2 medium carrots ½ cup frozen broccoli ½ cup canned or frozen corn kernels (no added salt if available) ½ cup frozen or canned peas ½ cup grated cheese (reduced fat if available) 1 egg ¾ cup breadcrumbs + ¼ cup breadcrumbs for rolling (wholemeal if available) Pepper, to taste Cooking oil spray
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a large baking dish with oil or line baking tray with baking paper 3. Peel the potatoes and carrots. 4. Chop the potato and carrots into bite sized pieces. Drain the corn if using canned. 5. Bring a pot of water to the boil. Once the water is boiling add the potatoes and carrots. Boil for 5 minutes and then add the broccoli, corn and peas. Cook until the vegetables are soft (a fork should easily slide through the potatoes). Drain the water once the vegetables are cooked and transfer to a large bowl. 6. Use a fork or potato masher to mash the vegetables. 7. While the vegetable mixture is still warm, add cheese and stir until it melts. 8. Crack the egg into a small bowl and use a fork or whisk to beat the egg until the yolk and white are combined and the egg mixture is the one colour. 9. Add the egg and ¾ cup breadcrumbs to the mashed vegetables and mix everything together with a spoon to combine. 10. Add pepper to taste and stir to mix in the pepper. 11. Pour remaining breadcrumbs into a small bowl. 12. Using a tablespoon, take a spoonful of mixture and roll into nugget shaped balls. Dip the nugget into the breadcrumbs so it is coated in the breadcrumbs. Place nuggets on baking tray and spray with oil. Spraying with oil helps them to be crisper. 13. Bake in the oven for 25 to 30 minutes or until lightly golden. With thanks to Northern NSW Local Health District for sharing this recipe.
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Carrot muffins
12
40
Easy
Oil spray 2 cups self-raising flour (wholemeal if available) 2 teaspoons baking soda 1 teaspoon ground cinnamon 2 eggs ½ cup vegetable oil ½ cup milk ½ cup brown sugar 2 large carrots ¼ cup dried fruit such as sultanas
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a muffin tin with oil or line baking tray with 12 muffin liners. 3. Sift the flour, baking soda and cinnamon into a large bowl. 4. Crack the eggs into a small bowl and use a fork or whisk to beat the egg until the yolk and white are combined and the egg mixture is one colour. 5. Add the oil, milk and brown sugar and stir to combine. 6. Add the egg mixture to the flour mixture. Use the minimal amount of mixing to combine the ingredients. Overmixing can mean that your muffins might be tough, dense and not fluffy, or unpleasantly chewy. 7. Grate carrot using a box grater and add to the mixture. Add the sultanas. Stir just enough to combine. 8. Spoon the mixture into the muffin tin or muffin liners, filling them about half the way up. 9. Bake for 20 to 30 minutes or until golden. 10. Cool on wire rack. Hint: You can use muffin liners on a tray if you don’t have a muffin tin. Muffins are always perfect for lunchboxes. These muffins can be frozen for up to 3 months. With thanks to Northern NSW Local Health District for sharing this recipe.
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Super simple muesli bars
8
50
Easy
Oil spray or baking paper 2 ripe bananas 1 teaspoon vanilla extract 2 cups oats ¼ cup sultanas 1 teaspoon cinnamon
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a square cake tin with oil or line with baking paper. 3. Peel off the entire banana peel from the bananas. Place the peeled bananas in a large bowl. Mash with a fork. Make sure the bananas are well mashed. 4. Add all other ingredients to the bowl and mix with a wooden spoon until well combined. 5. Spoon mixture into tin, ensuring even thickness across the surface. 6. Bake for 20 minutes or until golden. 7. Remove from oven and cool for 5 minutes. 8. Cut into 8 bars and return to oven for a further 15 minutes to crisp. With thanks to Northern NSW Local Health District for sharing this recipe.
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Spinach, corn and cheese muffins
12
40
Easy
Oil spray 2 eggs ¾ cup milk* 1 spring onion 2 cups fresh baby spinach leaves 2 cups grated cheddar cheese (reduced fat if available) ½ cup ​frozen or canned corn kernels (no added salt if available) ​ 2 cups self-raising flour (wholemeal if available) Pepper, to taste
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1. Preheat the oven to 200°C (180ºC fan forced). 2. Spray a muffin tin with oil or line baking tray with 12 muffin liners. 3. Add the eggs and milk to a large bowl and mix until combined. 4. Cut the roots off the spring onion and cut into small pieces. Add to the egg and milk mixture. Stir with a spoon to mix through. 5. Chop the baby spinach into small pieces and add to egg and milk mixture. Stir with a spoon to mix through. 6. Add the grated cheese and corn (drain the corn if using canned) to the eggs and milk mixture and stir until combined. 7. Add the flour and pepper and mix just enough until all the ingredients have combined. Overmixing can mean that your muffins might be tough, dense and not fluffy, or unpleasantly chewy.  8. Divide the mixture between the 12 muffin cases and bake in the oven for 20 to 25 minutes or until golden. Hint: You can use muffin liners if you don’t have a muffin tin. Use milk of your choice in this recipe. You could change up the vegetables to suit any taste or use what is in the fridge. They are perfect for a family meal, lunchbox or a kid’s afternoon snack! These muffins can be frozen once they have cooled completely. To defrost simply leave out of the freezer for a few hours or overnight. With thanks to Northern NSW Local Health District for sharing this recipe.
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Quick French toast bites
2
15
Easy
1 egg ¼ teaspoon vanilla essence A pinch of cinnamon 2 slices of bread (wholemeal or whole grain if available) ½ cup fresh or frozen berries, to serve (such as strawberries, blueberries) 2 tablespoons plain Greek yoghurt, to serve
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1. Crack the egg into a small bowl and use a fork or whisk to beat the egg until the yolk and white are combined and become one colour. 2. Add vanilla and cinnamon to the egg and mix everything together using a wooden spoon. 3. Pour the egg mixture onto a plate. 4. Place each slice of bread in the egg mixture and coat each side. 5. Heat a large frying pan to medium heat. Add the bread to the pan (if there is room for two slices of bread). If there is not enough room, then cook each slice separately. Cook for 3 to 5 minutes on each side or until golden brown. 6. Serve warm with some chopped berries and Greek yoghurt or cut into squares for a lunchbox snack. Hint: You can use these as a dipper in custard or experiment with fruity flavours in the egg mixture. For example, you could add a splash of orange juice or mix in some mashed berries to the egg mixture before coating the bread. With thanks to Northern NSW Local Health District for sharing this recipe.
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Peanut butter muffins
12
30
Easy
Olive oil or oil spray 1 zucchini 2 bananas 1 cup self-raising flour (wholemeal if available) 1 cup of rolled oats or muesli 1½ teaspoons of bicarbonate soda ¼ cup honey 2⁄3 cup peanut butter (no added salt if available) 1⁄3 cup plain yoghurt (reduced fat if available) 1⁄3 cup milk* 2 eggs 1 teaspoon vanilla essence 1 tablespoon of peanut butter (optional)
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a muffin tin with oil or line baking tray with 12 muffin liners. 3. Grate zucchini using a box grater. No need to peel the zucchini. Squeeze out excess water using hands and place into a bowl. 4. Peel off the entire banana peel from the bananas. Use a fork to mash the bananas until they are well mashed. 5. Add all the ingredients to a large bowl. Mix everything together using a wooden spoon. Use the minimal amount of mixing to combine the ingredients. Overmixing can mean that your muffins might be tough, dense and not fluffy, or unpleasantly chewy.   6. Spoon the mixture into muffin tray, filling them about half the way up. Bake for 20 minutes or until golden brown. 7. Melt a tablespoon of peanut butter in the microwave for 30 seconds and then use a spoon to drizzle it on top of the muffins once cool (optional) *Hint: Use milk of your choice in this recipe. A great alternative to peanut butter on toast for busy mornings. With thanks to Northern NSW Local Health District for sharing this recipe.
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Spiced vegetable fritters
6
30
Easy
1 onion 1 red capsicum 1 teaspoon minced garlic (store bought) or 1 garlic clove Cooking oil spray or 2 tablespoon oil 1 teaspoon ground cumin 1 teaspoon paprika 1 carrot 1 cup frozen or canned corn kernels (no added salt if available) Pepper ½ small bunch of fresh coriander (optional) 2 eggs 4 tablespoon milk* ½ cup self-raising flour (wholemeal if available)
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1. Chop the onion by removing the outer skin and chop into small pieces. 2. Slice off the top of the capsicum and remove the seeds inside. Then cut into small pieces. 3. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. 4. Heat a large frying pan and spray with oil or add 1 tablespoon of oil. Wait until the oil sizzles a little, then add onion and capsicum and cook for 5 minutes or until softened. 5. Add the garlic, cumin and paprika and cook, stirring for 1 minute. Set aside in a bowl to cool. 6. Grate carrot using a box grater. Drain the corn if using canned. 7. Add the grated carrot and corn to the cooled onion mixture and mix together using a wooden spoon. Add pepper to taste. 8. If using coriander, chop the coriander leaves and add to the carrot, corn and onion mixture and stir to combine. 9. Mix the eggs, milk and flour together in a separate large bowl, using a wooden spoon until smooth. 10. Add the carrot, corn and onion mixture to the eggs, milk and flour mixture and stir using a wooden spoon until combined. 11. Heat a frying pan over medium heat and spray with oil or add 1 tablespoon of oil. 12. Spoon 2 tablespoons of the mixture into the pan to make one fritter. If there is enough room in the pan, try cooking 3 fritters at a time. Cook for 2 to 3 minutes on one side and then using a turner or spatula, flip the fritters and cook for a further 2 to 3 minutes. Transfer fritters to a plate and repeat with remaining mixture. *Hint: Use milk of your choice in this recipe. With thanks to Northern NSW Local Health District for sharing this recipe.
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Easy bread based quiches
12
40
Easy
12 slices bread (wholemeal or whole grain if available) 3 tablespoons margarine 1 skinless cooked chicken breast* 3 spring onions 1 small zucchini ½ cup canned corn kernels (no added salt if available) ½ cup grated cheese (reduced fat if available) 6 eggs 4 tablespoons milk* Pepper, to taste
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1. Preheat oven to 180°C. 2. Cut the crusts off the slices of bread. Using a rolling pin or your hands, gently flatten the bread slices. 3. Spread one side of flattened bread with margarine. Put the slices of bread into the muffin tin, with the margarine side down. 4. Remove skin and bones and chop chicken into small pieces and place in a bowl. 5. Chop the spring onions by removing the outer skins, then cut the spring onions into smaller pieces. Add to the bowl with the chicken. 6. Grate zucchini using a box grater. No need to peel the zucchini. Squeeze out excess water using your hands (make sure they are clean) and add to the bowl with the chicken and spring onions. 7. Drain the corn and add ½ cup to the bowl with the chicken, spring onions and zucchini. 8. Using a tablespoon, spoon the chicken, shallots, zucchini and corn into the bread cups. 9. Sprinkle with grated cheese. 10. Add the eggs and milk into a bowl and mix using a fork. Add pepper if desired. 11. Pour the egg and milk mixture into the bread cups in the muffin tins. Fill to just below the top of the muffin tin. 12. Place in oven and cook for 15 to 20 minutes or until golden. Hint: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. You can use any kind of milk for this recipe. These bread-based quiches are fantastic for dinner served with vegetables or a salad. They are great for lunchboxes. You can make a batch for lunches and freeze ready to use. With thanks to Northern NSW Local Health District for sharing this recipe.
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Vegetables and chickpeas in tomato garlic sauce
4
45
Medium
2 onions* 2 zucchinis 2 carrots 2 cups green beans* 1 can of chickpeas (no added salt if available) 1 can diced tomatoes or passata sauce (salt reduced if available) ½ lemon (optional) 2 tablespoon olive oil 2 teaspoon minced garlic (store bought) or 2 garlic cloves 6 cloves 2 teaspoons cumin powder ½ teaspoon cinnamon powder 2 chicken stock cubes (salt reduced if available) 2 cups uncooked couscous* 1 cup water Plain yoghurt (reduced fat if available) (optional)
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1. Chop the onion by removing the outer skins and cut into chunks. 2. Chop the zucchini, carrot and beans into very small squares. Set aside on chopping board. 3. Drain the chickpeas, rinse and set aside in a bowl. 4. Open the can of canned tomatoes and set aside. 5. Juice half a lemon and set aside. 6. Heat oil in a large fry pan. Wait until the oil sizzles then add onions and cook until soft. Add the garlic, cloves, cumin and cinnamon and stir quickly for 1 minute. 7. Add chickpeas, canned tomatoes, crush the stock cubes and add to the fry pan with the water and bring to the boil. 8. Lower heat and add beans, carrot and zucchini and simmer for 20 minutes or until vegetables are soft. 9. Add lemon juice to the vegetables before serving. 10. Cook couscous following the packet instructions. 11. To serve, top couscous with vegetable mixture. Option to add a spoon of yoghurt on top before serving. Tip: You can also make this with rice (preferably brown) if preferred. This recipe was published in the Healthy and Tasty Recipe Competition Cookbook by the NSW Multicultural Health Communication Service (MHCS).
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Kotthu roti
4
45
Easy
2 Lebanese bread 1 spring onion 1 leek 1 small onion 1 large red capsicum 2 cups fresh or frozen green beans 10 curry leaves 5 green chillis​ ​ 4 eggs 1 teaspoon cumin seeds 1 tsp garlic 2 teaspoon oil
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1. Break the Lebanese bread into small bite-sized pieces and set aside for later. 2. Cut the roots off the spring onion and leek and cut into small pieces. Place in a bowl for later. 3. Chop the onion by removing the outer skins and chopping it into very small pieces. Place in a bowl with the spring onion and leek. 4. Slice the capsicum into thin slices. Set aside. 5. Chop green beans into small pieces. Set aside. 6. Roughly chop the curry leaves and slice the green chillis into small pieces. Set aside. 7. Crack the eggs into a small bowl and beat with a fork until egg whites and yolks are mixed. Add the sliced green chilli. 8. Heat the oil in a large fry pan or wok. Add onion, leeks, spring onion, curry leaves, cumin seeds and garlic and cook for 5 minutes, stirring occasionally to stop it from sticking to the pan. 9. Add capsicum and beans and cook for 2-3 minutes. 10. Create a well in the middle of the vegetable mix and add the whisked eggs into the well. Let the eggs cook while scrambling the eggs. When the eggs are almost cooked, stir the vegetable mix and egg together. 12. Add chopped Lebanese bread and mix through with the vegetable and egg mix. Mix until the Lebanese bread is evenly spread throughout and coated in spices. 13. Transfer to plates or bowls to serve. Tip: You can use ground cumin instead of cumin seeds. You can use any colour of capsicum in this recipe. This recipe was published in the Healthy and Tasty Recipe Competition Cookbook by the NSW Multicultural Health Communication Service (MHCS).
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Easy chicken and tzatziki wrap
1
5
Easy
60g or about ½ cup of skinless cooked chicken* ½ tomato ¼ Lebanese cucumber ½ cup lettuce (about 2 large leaves) 2 tablespoons store bought tzatziki* 1 Lebanese bread (wholemeal if available)
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1. Chop the tomato and cucumber into small bite sized pieces and set aside in a bowl. 2. Shred the lettuce and add to the bowl with the tomato and cucumber. 3. Roughly chop the cooked chicken into small bite sized pieces. 4. Spread the tzatziki on the Lebanese bread. 5. Add lettuce, tomato, cucumber and chicken Lay the chicken over the tzatziki. Place the lettuce, cucumber and tomato over the chicken and then roll up tightly ensuring the filling is contained within the bread. 6. Cut in half to serve. *Hint: Cooked chicken could include a store-bought BBQ chicken. Or this is a great way to use up leftover roast chicken meat. You can serve leftover tzatziki as a dip with carrot and celery sticks.  You can find tzatziki in the chilled section of the supermarket in the dips section. You could swap tzatziki for hummus.
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Vietnamese style roll with tofu
1
14
Easy
90g hard tofu (about ½ cup) ½ carrot ¼ Lebanese cucumber 1 spring onion 1 fresh chilli (optional) 1 wholemeal long roll or 15cm length of bread stick (wholemeal if available) 1 teaspoon soy sauce (salt reduced if available) 1 teaspoon peanut butter (no added salt if available) 1 teaspoon sweet chilli sauce 2 stalks fresh coriander, leaves only 2 stalks fresh mint, leaves only ¼ lime (optional)
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1. Drain the tofu, place on a chopping board and cut into 2 to 3cm thick slices. Lay slices of tofu on a plate or bowl and pour over soy sauce to marinate. 2. Grate the carrot into a bowl, slice the cucumber. 3. Remove coriander leaves and mint leaves from stems. 4. Cut the lime into quarters if using. 5. If using chilli, chop the chilli into small pieces or slices. 6. Cut roll in half and spread peanut butter on one side and sweet chilli sauce on the other. 7. Lay tofu on the bottom half of the roll and layer the cucumber slices, grated carrot and spring onion. 8. Add coriander and mint leaves. Add a squeeze of lime juice and chilli, if using.
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Tuna and egg salad
4
45
Medium
1 lettuce* 4 eggs 4 potatoes 250g (1 punnet) cherry tomatoes ¼ cup pitted Kalamata olives (optional) 2 stalks of parsley 1 cucumber 1 lemon 2 tablespoon extra virgin olive oil 1 tablespoon red wine vinegar 2 teaspoons Dijon mustard 425g can tuna in oil* 2 anchovy fillets (buy canned anchovies)*
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1. Wash the lettuce, separate the leaves and dry using paper towel or a clean tea towel. Roughly chop and set aside. 2. Wash potatoes, cut into cubes and microwave or boil until soft. Drain and place into a large bowl. 3. Hard boil eggs (bring to the boil and cook for 8 minutes). Set aside and peel when cool enough to handle. 4. Slice the tomatoes, eggs, olives and chop the parsley, chop the cucumber and scatter over the potatoes. 5. To make the dressing: cut the lemon in half and squeeze each half to obtain the juice. You can use a lemon squeezer or just use your hand to squeeze each half. Add the juice to a clean jar with a lid. Add in oil, vinegar, mustard and shake well to combine. 6. Drain the tuna and add to the salad bowl. 7. Roughly chop the anchovies. 8. Add lettuce to the bowl followed by tomatoes, cucumber, egg, olives, anchovies and parsley. 9. Pour dressing over salad and toss to coat. Hint: you can replace tuna with leftover BBQ chicken. You can use any lettuce you have, such as baby cos lettuce, iceberg lettuce).
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Japanese vegetable pancakes (Okonomiyaki)
4
30
Difficult
¼ green cabbage 1 carrot 5 button mushrooms 2 spring onions 300g hard tofu* 2 teaspoon minced garlic or 2 garlic cloves ½ cup canned corn kernels (no added salt if available) or frozen corn kernels 1 tablespoon oil 6 eggs ½ cup water 1 cup plain flour (wholemeal if available) 1 tablespoon sriracha (optional)* 1 tablespoon mayonnaise (optional)
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1. Shred the cabbage by cutting it into thin slices. Place in a bowl. 2. Grate the carrot using a grater and add to the bowl with the cabbage. 3. Slice the mushrooms into thin slices and set aside on the chopping board. 4. Cut the roots off the spring onions and cut into small pieces. Add to the bowl with the chopped vegetables. 5. If the corn is canned, then drain the corn and set aside. 6. Drain the tofu to remove extra moisture. To prepare the tofu, transfer the tofu to chopping board. Use a grater to grate the tofu, or alternatively a knife to chop the tofu into small squares. Set aside on the chopping board. 7. Heat oil in a large non-stick frying pan. Add cabbage, carrot, mushroom, spring onions and garlic and cook for 5 minutes until softened. 8. Add corn and tofu and cook for a further 5 minutes, stirring frequently. Remove tofu and vegetables from pan into a bowl and set aside. 9. Combine the eggs in a bowl until the yolk and white part are combined. 10. In another medium bowl, mix the flour and water together. Add eggs and mix together using a whisk or spoon until the mixture is smooth. 11. Add tofu and vegetable mixture to the batter and mix well to combine 12. Heat a large frying pan over medium heat. Wait until the oil sizzles and then add 3/4 of a cup of the pancake mixture to the pan, making one large pancake per person. Cook for 2 to 3 minutes on one side and then using a turner or spatula, flip the pancakes and cook for a further 2 to 3 minutes and golden brown. Transfer pancakes to a plate and repeat with remaining mixture. 13. Serve pancakes with a drizzle of sriracha (optional) and mayonnaise (optional). Top with chopped spring onion (optional). Hint: you could try adding leftover roast meat or chicken instead of (or as well as) tofu. You can use sweet chilli sauce instead of sriracha if you prefer. This is great served with a fresh green salad on the side. You can also add extra chopped spring onions on top.
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Budget friendly tuna and lentil salad
2
15
Easy
½ cup cooked or microwaveable brown rice 1 tomato 1 cucumber ½ cup canned brown lentils (no added salt if available) ½ cup frozen green peas 1 medium (185g) can tuna in oil* 2 tablespoon parsley 1 lemon 1 tablespoon olive oil ​​​Pine nuts (optional) Pepper, to taste
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1. Cook brown rice as per packet instructions. Set aside. 2. Cut up the tomato and cucumber into small pieces and put to the side. 3. Rinse the lentils under water using a colander or add water to the can and drain using the can lid. Place in a bowl and put to the side. 4. Cook peas in a saucepan of boiling water on the stove until soft or microwave for 90 seconds on high. Drain using a colander. 5. Drain the can of tuna. 6. Chop the parsley. 7. To make the dressing, juice the lemon into a small bowl or cup by cutting the lemon in half and squeezing each half to get the juice. You can also use a lemon squeezer. Grate the yellow part of the lemon skin and add to the lemon juice. 8. In a bowl, add brown rice, tomato, cucumber, lentils, tuna, peas, pine nuts (optional) and parsley. Sprinkle with pepper. Pour dressing over the top. *Hint: Replace tuna with canned salmon or sardines. For a vegetarian version, replace the tuna with more lentils or canned kidney beans.
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Baked beans on wholegrain toast
1
5
Easy
½ cup canned baked beans (reduced salt if available) 1 slice bread (wholemeal or wholegrain if available) 1 handful baby spinach leaves 1 tablespoon grated cheese (reduced fat if available) 2 stalks of parsley (optional)
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1. Heat beans in the microwave for 1 minute on high or stovetop in a saucepan until heated through. 2. Toast bread and lay spinach leaves over the top. 3. Pour over beans and then sprinkle cheese over the top. 4. Chop the parsley and add as a garnish on top of the cheese (optional).
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Beef and avocado roll with Mexican salsa
1
10
Easy
​1 wholemeal or whole grain bread roll 1 tablespoon store bought Mexican salsa ¼ avocado ¼ fresh lime or 1 teaspoon bottled lime juice* 1 slice lean roast beef* ¼ Lebanese cucumber ½ tomato 2 to 4 lettuce leaves 1 handful fresh coriander leaves*
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1. Cut the cucumber and tomato into slices. 2. Slice bread roll in half and spread the bottom half of the roll with Mexican salsa. 3. Spread the top half of the roll with avocado. 4. Cut lime into quarters and squeeze some lime juice (or use bottled lime juice) over the avocado. 5. Place roast beef over the salsa, squeeze remaining lime or squirt bottled lime juice over beef. 6. Top with lettuce, tomato, cucumber and coriander leaves. 7. Add the top half of the bread roll to serve. Hint: You can swap the roast beef for lean chicken or turkey, or a low-fat veggie burger patty bought from the supermarket. You can find bottled lime juice in the fruit and vegetable part of the supermarket. You can use fresh coriander or coriander paste. Coriander paste can be bought from the chilled part of the fruit and vegetable section of the supermarket. Pastes can be kept in the fridge, have a long shelf-life, and can be used in other recipes that use coriander.
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Easy mini vegetable pizzas
12
25
Medium
1 cup Greek yoghurt 2 cups self-raising flour (wholemeal if available) Extra flour for rolling out the pizza dough 2 tablespoon tomato paste (reduced salt if available)* ​​1½ cups vegetables of your choice such as tomatoes, zucchini, capscium, spinach 1½ cups grated cheese (reduced fat if available) Dried Oregano (optional)
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1. Preheat the oven to 200°C. Line baking tray with baking paper. 2. Combine flour and yoghurt in bowl with mixer or by hand until dough forms. 3. Sprinkle flour onto a chopping board or clean bench top and flour your rolling pin. 4. Tip the dough onto floured chopping board and roll out to about 30 to 50cm using a rolling pin.* 5. Using a cookie cutter or the bottom of a medium-sized glass, cut the dough into any shapes you like. 6. Transfer onto a lined baking tray. 7. Chop the vegetables into small pieces. 8. Top mini pizzas with tomato paste, vegetable topping and grated cheese. Top with dried oregano, if using. 9. Bake for 12 minutes or until base and toppings are cooked through. Hint: you can swap tomato paste for leftover pasta sauce. Tip: if you don’t have a rolling pin, you could use a reusable drink bottle to roll out the dough, make sure you wash and dry it before using and then cover with flour.
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Easy fruity pikelets
15
15
Easy
1 cup self-raising flour (wholemeal flour if available) 1 egg ⅔ cup milk* ½ cup of fruit of your choice (fresh or frozen)* 1 tablespoon oil
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1. To make the batter, place flour in a large bowl and make a well in the centre. 2. Crack the egg into a small bowl and add the milk. Use a fork to mix the egg with milk. 3. Pour the egg and milk into the well in the flour. Mix everything together until the batter is smooth (a few small lumps are fine). 4. Add the fruit and stir to combine. 5. Heat a large frying pan and add the oil. Once pan is hot, add one tablespoon of the pikelet batter to the pan to make one pikelet, cooking 4 pikelets at a time (if there is enough room in the pan). 6. Cook the pikelets for 1 to 2 minutes on one side then using turner or spatula, flip the pancakes and cook for a further 1 to 2 minutes. 7. Transfer pikelets to a plate and repeat with the remaining batter. 8. Divide pancakes between serving plates or pack in school lunchboxes. Hint: Use milk of your choice in this recipe. You can use fresh or frozen fruit such as half a cup of frozen and defrosted berries, 1 grated apple (juice squeezed out) or 1 mashed banana. Pikelets can be served as a snack in a lunchbox or at children’s parties. This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Easy fruit and oat biscuits
12
40
Medium
​​​5 tablespoons chia seeds* 125ml of water 125g margarine ⅔ cup brown sugar 1½ cups self-raising flour (wholemeal if available) ½ cup desiccated coconut ½ cup oats ⅓ cup dried cranberries (or dried fruit of your choice) ½ cup natural yoghurt (reduced fat if available) Baking paper
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1. Preheat the oven to 180°C. 2. Line baking trays with baking paper 3. In a small bowl, measure and add 125mL of boiling water to the chia seeds. Set aside for 10 minutes or until the seeds appear jelly like. 4. Put margarine in a heatproof bowl and melt in the microwave. 5. Transfer melted margarine to a large bowl, add the sugar and mix using a spoon or a whisk until combined. 6. Add the flour, chia seed and water mixture, desiccated coconut, oats, cranberries (or other dried fruit) and yoghurt to the melted margarine. Mix everything together until well combined. 7. Make small balls using around 1 to 2 tablespoons of mixture and gently press each down with a fork. 8. Place the balls onto lined baking tray at least 3cm apart. Bake for 15 minutes or until slightly golden. Tip: You can usually find chia seeds in the supermarket. You can use left over chia seeds in a chia pudding recipe, sprinkled on cereal or added to a smoothie. If you don’t have chia seeds, you could replace the chia seeds and water with 2 eggs. This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Curry zucchini slice
10 to 12
50
Medium
1 brown onion 2 zucchinis 2 carrots 1 teaspoon canola oil 2 teaspoons curry powder 6 eggs ½ cup grated cheese (reduced fat if available) ½ cup self-raising flour (wholemeal if available) Spray oil or baking paper
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1. Preheat oven to 200°C (180ºC fan forced). 2. Spray a large baking dish with oil or line with baking paper. 3. Chop the onion by removing the outer skin and chopping it into very small pieces. Set aside on chopping board. 4. Grate zucchini and carrot into a small bowl and set aside. 5. Heat a large frypan and add oil. Wait until the oil sizzles a little and then add onion and cook until soft. Add curry powder and stir to coat the onion until fragrant. Transfer onion to a large heat proof bowl. 6. Add eggs, zucchini, carrot, grated cheese and flour to the onion. Mix everything together using a spoon until combined. 7. Pour the mixture into the baking tray. 8. Bake in the oven for 40 minutes or until firm and golden brown. 9. Allow to cool for 10 minutes before cutting into slices. Hint: Serve hot or cold, a healthy favourite for children and adults. Great to take on a picnic, served as a finger food cut into small squares. This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Easy mini quiches
4
35
Easy
Cooking spray oil ¼ cup milk* 1 onion* 1 teaspoon minced garlic or 1 garlic clove 300g (4 cups) mixed vegetables such as tomatoes, mushrooms, spinach, grated carrot, capsicum, and corn* 8 eggs 1 cup grated cheese (reduced fat if available)
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1. Preheat oven to 180°C. 2. Spray a cupcake/muffin tray with oil. 3. Chop the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 4. If using fresh garlic, remove the outer skin and chop cloves into very small pieces or measure out 1 teaspoon of minced garlic. 5. Chop your choice of mixed vegetables into small pieces. 6. Heat oil in a frying pan. Add the onion and cook until the onion is soft. 7. Add the garlic and mixed vegetables and cook for 2 to 3 minutes. Remove from heat. 8. Crack and add the eggs and milk to a bowl and mix them together using a fork or whisk. Add cheese to the mixture and stir. Spoon the mixture into cupcake/muffin trays, filling them about half the way up. Top with the cooked mixed vegetables. 9. Bake for 15 to 20 mins, or until slightly golden. *Hint: Use milk of your choice in this recipe. You can use red or brown onion. You can add any canned, fresh, frozen or leftover vegetables to this recipe (such as carrot, celery, zucchini, cauliflower, broccoli). This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Malt and oat slice
20
30
Easy
½ cup self-raising flour (wholemeal if available) ½ cup plain flour (wholemeal if available) 1 cup rolled oats ⅔ cup shredded coconut ½ cup brown sugar ½ cup malt powder (such as milo, ovaltine, choceur, maltime) 125g margarine 1 egg Baking paper
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1. Preheat oven to 180C. 2. Line baking tray with baking paper. 3. In a large bowl add self-raising flour, plain flour, oats, shredded coconut, brown sugar and malt powder. Mix everything together until combined. 4. Cut the margarine into small pieces and add to a microwave safe container. Place in the microwave for 30 to 45 seconds or in 10 second blocks until melted. 5. Crack the egg into a bowl and use a fork to mix it until the yolk and the white are combined. 6. Add the melted margarine and egg to the mixture and mix with a wooden spoon to combine. 7. Spoon mixture into the baking tray. Press mixture down so it is evenly distributed. 8. Bake in the oven for 15 to 20 minutes or until cooked through. 9. Cool for 15 minutes and cut into 20 squares. This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Budget friendly savoury scrolls
12
36
Easy
2 cups self-raising flour (wholemeal if available) 1 cup Greek yoghurt (reduced-fat if available) Extra flour to dust the board and rolling pin* 4 teaspoons yeast spread* 1½ cups grated cheese (reduced fat if available)
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1. Preheat the oven to 180°C. Line a baking tray with baking paper. 2. Combine flour and yoghurt in a bowl with a mixer or by hand with a spoon until dough forms. 3. Dust flour onto a board and using a rolling pin roll out dough into a rectangular shape, 1cm thick. 4. Spread the yeast spread over the dough. 5. Sprinkle 1 cup of grated cheese on top of the dough and then roll up tightly to make a long roll. Cut the roll into 12 pieces and trasnfer to baking tray with 2 to 3cm (space of 1 to 2 fingers) in between each scroll. 6. Sprinkle the top of the scrolls with the remaining grated cheese. 7. Bake for 15 to 20 minutes or until golden brown. Tip: if you don’t have a rolling pin, you could use a reusable drink bottle to roll out the dough. Make sure you wash it before using. Examples of yeast spread include Vegemite™, Marmite™ or Promite™. You can store leftover grated cheese in the freezer.
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Zucchini and corn fritters
4-5
15
Easy
1 onion 3 medium zucchinis 400g canned corn kernels (no added salt if available) 1 cup parmesan cheese (block or grated) (reduced fat if available) 3 eggs 1 cup plain flour (wholemeal if available) 1 teaspoon baking powder Pinch of pepper 2-3 tablespoons canola oil low-fat vanilla yoghurt 8 mint leaves
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1. Peel the onion. Grate the onion and zucchini using a box grater. Squeeze out excess water using hands and place into a large bowl. 2. Drain the canned corn and add to the bowl with the grated onion and zucchini. Add eggs, plain flour, baking powder. 3. Grate the parmesan cheese if using a block and add to the bowl. Add pepper. 4. Mix everything together using a spoon until the flour and baking powder are mixed in. 5. Heat a large frying pan and add 1 tablespoon of oil. Wait until the oil sizzles a little, then add ¼ cup of fritter mixture to the pan cooking 3 fritters at a time (if there is enough room). 6. Cook the fritters for 3 to 4 minutes on one side and then using a turner or spatula, flip the fritters for a further 3 minutes or until golden brown. 7. Transfer fritters to a paper towel lined plate and repeat for remaining mixture. (The paper towel helps to soak up the oil). This recipe was published in the Tucker Our Kids Love resource by the Aboriginal Lunchbox Connection program (2022), Central Coast Local Health District.
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Easy sweet chilli chicken noodle salad
4
25
Medium
200g dry rice noodles* 1 red capsicum* 200g (approx. 25) snow peas* 4 spring onions, thinly sliced ½ bunch coriander 2 cups cooked BBQ chicken 2 tablespoons lime juice 2 tablespoons sweet chilli sauce 2 tablespoons soy sauce (reduced salt if available) 2 teaspoons sesame oil
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1. Cook noodles according to packet instructions. Drain, rinse under cold water then drain again. If using dry noodles, cut roughly with kitchen scissors. 2. Slice the capsicum and snow peas into thin slices. Set aside on a chopping board. 3. Cut the roots off the spring onions and cut into small pieces. Roughly chop the coriander. Set aside on the chopping board. 4. Chop cooked chicken into small pieces and set aside on the chopping board. 5. Place noodles, chicken, capsicum, snow peas, spring onion and half the coriander in a large bowl and mix together. 6. To make dressing, mix lime juice, sweet chilli sauce, soy sauce and sesame oil together using a spoon. 7. Add dressing to noodle salad and toss gently to mix well. 8. Distribute salad between bowls and top with remaining coriander. Hint: You can use any noodles you prefer or already have. Use any vegetables you prefer or have in your fridge or freezer. You can use sesame seeds on top before serving if you like.
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Quick lunch noodles
1
15
Medium
1 pack of instant noodles (wholegrain if available) 80g (⅓ cup) skinless cooked chicken* 1 tablespoon oil* 1 teaspoon minced garlic ¾ cup mixed frozen vegetables ​​​Fresh parsley or coriander (optional) Soy sauce to serve Chilli sauce to serve (optional)
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1. Cook noodles as per packet directions without using the flavour sachet. Discard the flavour sachet. Drain. 2. Remove skin and bones from the chicken. Cut up cooked chicken into small pieces or shred and place in a bowl for later. 3. Heat olive oil in a frying pan. Once the oil is hot, add the garlic and frozen vegetables. Cook for 1 to 2 minutes. 4. Add chicken to the frying pan. 5. Add noodles to the vegetables. 6. Add soy sauce and chilli sauce (if using) and stir for 1 minute to combine. 7. Transfer noodle mixture to a bowl. 8. Chop up parsley or coriander (if using) and add to the bowl. Toss well. Option to add an extra drizzle of chilli sauce. Hint: You can use any of these cooking oils: olive oil, canola oil, vegetable oil. This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. You can swap the chicken for a can of tuna or five-bean mix or some chopped firm tofu. You can use fresh or frozen vegetables in this recipe such as carrot, capsicum, mushrooms or corn.
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Budget friendly savoury scroll lunchbox
1
5
Easy
2 budget friendly savoury scrolls 5 cherry tomatoes 1 orange, cut into wedges 1 small tub of yoghurt
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*Hint: Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fresh fruit if possible. Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Easy mini vegetable pizzas lunchbox
1
5
Easy
2 easy vegetable mini pizzas ½ carrot, cut into sticks 2 tablespoons of hummus 8 grapes 1 small tub of yoghurt
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*Hint: Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fruit (fresh/canned/frozen/dried). Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes.
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Quick ginger soy noodle salad lunchbox
1
5
Easy
Quick ginger soy noodle salad ½ carrot, cut into sticks ½ cup fresh pineapple, cut into small chunks Small tub of fruit yoghurt 1 boiled egg
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Spiced vegetable fritters lunchbox
1
5
Easy
2 spiced vegetable fritters 5 cherry tomatoes ½ cup honeydew melon chunks (about a handful) Cheese cubes (equivalent to about 2 thumbs in size or a matchbox) ½ piece of raisin bread with spread
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*Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Try different spreads for the raisin bread such as margarine or reduced fat cream cheese or ricotta cheese or peanut butter. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Rainbow vegetable noodles lunchbox
1
5
Easy
1 serve of rainbow vegetable noodles 6 button mushrooms ½ orange, cut into wedges Cheese cubes (equivalent to about 2 thumbs in size or a matchbox) 6 or cupped handful crackers, wholegrain if available
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Salmon cream cheese and cucumber salad lunchbox
1
5
Easy
Salmon, cream cheese and cucumber sandwich ½ carrot, cut into strips 1 cup Watermelon chunks 1 small tub of yoghurt 1 muesli bar*
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Hint: Ensure the muesli bar is nut free. Try and choose an oat-based muesli bar. Read the label and try to choose a muesli bar with less than 15g of sugar per 100g if available. Use any fruit of choice (fresh/frozen/canned) such as apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Zucchini and corn fritters lunchbox
1
5
Easy
2 zucchini and corn fritters ½ capsicum, cut into sticks 2 tablespoons tzatziki 1 cup mango chunks 1 small tub of fruit yoghurt
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Wholegrain falafel salad wrap lunchbox
1
5
Easy
Half a wholegrain falafel and salad wrap ½ cucumber, cut into sticks 1 small apple Cheese cubes (equivalent to about 2 thumbs in size or a matchbox) 1 fruit and oat biscuit
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Vegetable nuggets lunchbox
1
5
Easy
4 vegetable nuggets 4 broccoli florets ½ pear, cut into slices 1 small tub of fruit yoghurt 1 small packet air popped popcorn* (no added salt if available)
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*Hint: Try and choose air popped popcorn with no added salt. Use any fruit of choice (fresh/frozen/canned) such as apple, berries, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, tomato, corn, peas. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Easy tuna pita pocket lunchbox
1
5
Easy
1 easy tuna pita pocket ½ cucumber, cut into strips 1 apple, cut into slices Cheese cubes (equivalent to about 2 thumbs in size or a matchbox) 1 carrot muffin
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Rice paper rolls lunchbox
1
5
Easy
1 chicken rice paper roll ½ corn cob 6 strawberries 1 small tub of custard
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Easy pasta salad lunchbox
1
5
Medium
1 serve of the easy pasta salad (half of the recipe) ½ capsicum, cut into strips 125g tub diced fruit in natural juice* 1 piece of malt and oat slice Cheese cubes (equivalent to about 2 thumbs in size or a matchbox)
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Chicken and pineapple roll lunchbox
1
5
Easy
1 chicken and pineapple roll ½ cup of baked beans 1 kiwi fruit Cheese cubes (equivalent to about 2 thumbs in size or a matchbox) 1 French toast bites
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Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Easy mini quiches lunchbox
1
5
Easy
1 mini quiche ¼ carrot, cut into strips ¼ cucumber, cut into strips 2 tablespoons hummus 6 small crackers* (wholegrain if available) 4 strawberries, cut in half 1 small tub of custard
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*Hint: Option to use any crackers such as rice crackers. Choose wholegrain if available. Use any fruit of choice (fresh/frozen/canned) such as berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) such as carrot, celery. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Hummus salad and cheese roll lunchbox
1
5
Easy
1 hummus, salad and cheese roll ½ cup green beans (a handful or about 15 beans) 4 dried apple pieces 1½ tablespoons Sultanas 2 easy fruity pikelets
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*Hint: Use any fruit of choice (fresh/frozen/canned) such as apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh or canned) of choice such as capsicum, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Asian slaw with sweet chilli tuna
1
10
Easy
1/2 cup cabbage, finely shredded 1/2 medium carrot, peeled and grated 1/2 stalk celery, thinly sliced 70 grams of baby spinach 1/4 medium apple, thinly sliced 1/4 cup cooked brown rice (or microwaveale rice) 90 g can tuna in sweet chilli sauce
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1. Mix together vegetables, apple and cooked rice. 2. Add tuna. 3. Serve warm. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Spaghetti with chilli prawn
4
25
Medium
300 g wholegrain or high-fibre pasta olive or canola oil spray 2 large brown onions, diced 4 cloves garlic, crushed 700 mL bottle passata (tomato puree) 2 long red chillies, deseeded, finely diced (optional) 200 g punnet cherry tomatoes, halved 1 cup water freshly ground or cracked black pepper 2 tsp lemon rind, finely grated 250 g fresh or frozen prawns flat leaf parsley, chopped, to serve
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1. Bring a medium-sized saucepan of water to the boil. Add pasta to boiling water and cook for 10-12 minutes until just tender, or according to packet instructions. Drain and set aside. 2. Place a large non-stick fry-pan on high heat, spray with oil and cook onion for 5 minutes until softened, stirring often. 3. Add garlic and chilli, cook a further 3 minutes. 4. Stir through passata, cherry tomatoes and water and season with pepper. 5. Bring to the boil and simmer on medium heat for 5-10 minutes, stirring occasionally. 6. Stir in lemon zest and prawns and simmer, uncovered, until prawns are cooked. Toss cooked spaghetti through the sauce; season with pepper, sprinkle with parsley and serve immediately. Ingredient swaps: You could use canned salmon in springwater or oil instead of prawns or chicken breast.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Baked chicken parma with sweet potato mash
4
40
Easy
400g can no-added-salt diced tomatoes with basil, onion and garlic 2 small (400g) chicken breasts, trimmed of fat 20 basil leaves 270g jar 97% fat free sundried tomatoes, drained 270g jar char-grilled capsicum or roasted pepper strips, drained 2 cups (100g) baby spinach leaves 1 cup grated reduced-fat mozzarella cheese 800g sweet potato, peeled, chopped into 2cm cubes ¼ to ½ cup low-fat milk Extra fresh basil leaves, torn, to serve Freshly chopped chilli (optional)
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1. Preheat oven to 200°C (180°C fan forced).  2. Spread ¼ cup diced tomato in the base of a large ovenproof dish.  3. Halve each chicken breast lengthways to form 4 thin breast steaks.  Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness.  4. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum.  5. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella.  6. Bake for 20 minutes until chicken is cooked and melted cheese has browned.  7. Meanwhile, place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10 to 15 minutes or until tender. 8. Discard water and return potato to the hot dry saucepan.  9. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.  10. Divide sweet potato and chicken between serving plates, sprinkle with basil. Serve with fresh chilli for extra heat. Variation Sweet potato may be microwaved in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes. Replace capsicum with eggplant or zucchini that have been chargrilled with minimal oil. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Steak sandwich with caramelised onions
4
30
Easy
1/3 cup low-fat mayonnaise 1 clove garlic, crushed Olive or canola oil spray 2 large red onions, peeled, halved and thinly sliced Freshly ground or cracked black pepper, to taste 4 mushrooms, stalk removed (optional) 4 beef rump sandwich or minute steaks, trimmed of fat (100g each) ¾ Turkish bread loaf or pide or wholemeal roll/bread (300g) 6 pickled cucumbers or gherkins (optional) , sliced thinly lengthways 425g can sliced beetroot, drained 2 tomatoes, thinly sliced 2 cups (80g) firmly packed rocket or baby spinach leaves
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1. Mix mayonnaise and garlic together in a cup and set aside. 2. Spray a small non-stick frypan with oil and place over medium heat. 3. Add onion and cook, stirring occasionally, for 7 minutes or until golden. 4. Season with pepper and set aside. 5. Meanwhile, preheat a barbecue grill or griddle pan on high heat. 6. Spray both sides of mushrooms and steaks with oil and season with pepper. 7. Place mushrooms on grill and cook for 3 minutes each side until cooked through; set aside. 8. Reheat grill, add steak and cook for ½ to 1 minute each side, depending on thickness and until cooked to your liking. 9. Transfer to a plate, cover to keep warm. 10. Cut bread crossways into 4 pieces then cut each in half lengthways. 11. Toast or grill both sides of bread then spread mayonnaise on one side of each slice. 12. Place bread open-faced in the centre of a serving plate. 13. Top the base with steak, mushroom, gherkin and onion. 14. To the bread top, add beetroot, tomato and rocket or spinach leaves. 15. Carefully sandwich both bread halves together and serve. Ingredient swap • Add a slice of fresh pineapple, barbequed for 1 to 2 minutes each side until golden. • Replace beef with halved skinless chicken breast, 100g thin trimmed kangaroo steaks or remove meat altogether for a vegetarian option. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Chicken schnitzel with coleslaw
4
25
Easy
Packet of pre-made breadcrumbs or 2 slices of wholegrain bread 1 tsp chopped parsley or dried thyme 1/3 cup natural yoghurt (reduced fat if available) Olive or canola oil spray 2 skinless chicken breasts, sliced in half long-ways 1/3 cup natural yoghurt (reduced fat if available) 2 tsp Dijon mustard 1 tsp lemon juice (or vinegar) 1 bag of pre-cut slaw
/Imgs/recipes/schnitzel.png
1. If you are making your own breadcrumbs, add the sliced bread to a food processor or blender. Alternatively, you can use a grater or your packet breadcrumbs. 2. Combine the breadcrumbs in a shallow bowl with the     parsley/thyme. 3. Combine yoghurt and water in a shallow bowl and stir to  mix well. 4. Coat each piece of chicken with yoghurt mixture, then again with breadcrumb mixture. 5. Lightly spray a frying pan with cooking oil and place on low to medium heat. 6. Cook the schnitzels for 5 minutes on each side or until golden. Check they are cooked through before serving. Coleslaw 1. In a small bowl, combine the yoghurt, mustard and lemon juice and mix well. 2. Place pre-cut slaw mix in a large bowl and stir through the yoghurt and mustard dressing. Hint: to make your own homemade coleslaw, combine 1/2 cabbage finely chopped, 1 grated carrot and 1 grated apple. LiveLighter ® State of Western Australia 2013. Reproduced with permission.
System.String[]
Zucchini salad
4
20
Easy
1kg green and yellow (optional) zucchini, sliced into thin rounds (cutting on the diagonal) 3 tablespoon olive oil 2 lemons, zested and juiced 1 tablespoon wholegrain mustard Freshly ground or cracked black pepper 100g flaked almonds, lightly toasted 1 bunch fresh mint, torn
/SiteAssets/zucchini-carpaccio.jpg
1. Place the zucchini in a bowl. 2. Combine the oil, lemon juice, lemon zest, mustard and pepper in a small bowl. 3. Mix well to make the dressing. 4. Toss the dressing gently through the zucchini, ensuring it coats all the slices. 5. Leave to marinate for 10 minutes. 6. When ready to serve, spread the zucchini slices and their dressing across a platter. 7. Scatter with almonds, mint and freshly ground pepper. Serve immediately. Variation • Substitute the baby zucchini for normal zucchini, cut thinly. • For extra crunch, use slivered instead of flaked almonds. • Bottled lemon juice can be used instead of fresh. Serving suggestion: For a non-vegetarian option, serve with grilled chicken. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Egg in a basket
4
25
Easy
4 wholemeal or wholegrain rolls 1 spring onion (including green top), sliced 1 tomato, chopped 2 mushrooms 1 handful baby spinach leaves, optional 4 small egg pepper, to taste 2 tbs reduced-fat cheddar cheese
/SiteAssets/egg-in-a-basket.jpg
1. Preheat oven to 160°C and line a baking tray with baking paper. 2. Slice off the top of each roll and scoop out the soft bread inside, leaving the bottom and sides of the roll intact. 3.Arrange the rolls on the baking tray. Reserve the tops and middles. 4. Divide the spring onion, tomato, mushroom and spinach between the rolls. 5. Crack an egg into each roll. Season with pepper. Sprinkle the eggs with the grated cheese. 6. Bake for 10 minutes or until eggs are to your liking. Add the tops and middles during the last 5 minutes of cooking time. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
System.String[]
Crunchy salad sandwich
2
12
Easy
1 avocado, seed removed and peeled 1 teaspoon lemon juice 4 slices wholegrain bread 1 small carrot, peeled and grated 1 small beetroot, washed and grated 1 lettuce leaf, shredded 1 medium tomato, cut into 4 slices
/SiteAssets/crunchy-salad-sandwich.jpg
1. Put the avocado in a small bowl and mash well with a fork. Add lemon juice and mix well.  2. Spread avocado mix onto the slices of bread. Top two slices of bread with carrot, beetroot, lettuce and tomato. 3. Top with remaining bread and serve.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Corn bread
4
35
Easy
olive or canola oil spray ½ cup polenta ½ cup wholemeal self-raising flour 1 cup self-raising flour 2 tablespoons caster sugar freshly ground or cracked black pepper, to taste ½ cup low-fat natural yoghurt 3 eggs 420g can creamed corn ¾ cup low fat milk 2 spring onions (including green tops), thinly sliced 2 tablespoons sundried tomatoes, drained of oil and finely chopped ¼ cup parsley, roughly chopped
/SiteAssets/corn-bread.jpg
1. Preheat oven to 200 ºC (180ºC fan-forced). 2. Spray a 12-cup capacity muffin pan with oil. 3. Combine dry ingredients and mix well. 4. Add the rest of the ingredients and mix gently until just combined. 5. Pour into greased muffin tray. 6. Bake 20 to 25 min or until a skewer poked into the centre of a muffin comes out clean. Hint: This recipe works well in all different shapes and sizes. Try a mini-muffin pan, a loaf tin or a lamington tray but be aware that smaller muffins will cook quicker. Variation: Replace the spring onion, sundried tomatoes and parsley with smokey paprika, char-grilled corn and red onion for a loaf to accompany a Mexican bean chilli.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Moussaka
4
90
Difficult
2 eggplants, sliced (1/2 cm thick) 1 tablespoon olive oil, plus oil spray 1 brown onion, finely diced 3 garlic cloves, crushed (or 2 tsp. of minced garlic) 1 large carrot, grated 1 red capsicum, finely chopped 500 g lamb mince 1/3 cup red lentils 2 tablespoons tomato paste 1 can (400g) crushed tomatoes 1 teaspoon cinnamon 1/2 teaspoon allspice (optional) 1/3 cup plain flour 3 tablespoons margarine 1½ cups milk (reduced fat if available) 1/3 cup grated parmesan cheese (plus 1/3 cup extra for topping)
/SiteAssets/moussaka.jpg
1. Preheat oven to 180 degrees C (160C fan forced). 2. Spray eggplant slices lightly with olive oil spray, heat a large frying pan on medium-high heat and cook eggplant for 2-3 minutes on each side or until golden. Repeat until all slices are cooked and set aside. 3. Heat olive oil in a large non-stick frying pan over medium heat, add onion and garlic and cook for 1-2 minutes or until translucent. Add capsicum and carrot and stir to combine. Cook for a further 5 minutes until softened. 4. Add lamb mince, breaking up with a spoon until all the mince is browned. Add lentils, tomato paste, diced tomatoes and spices and bring the mixture to the boil. 5. Reduce heat and allow mixture to simmer for approximately 15 minutes until the mixture thickens. 6. For the white sauce, melt margarine in a small saucepan over medium heat. Add flour and cook for 1 minute stirring continuously until the mixture begins to bubble. 7. Add milk gradually, stirring to combine until the mixture begins to boil, reduce heat to medium and cook for around 5 minutes stirring constantly until the mixture has thickened. Add parmesan cheese and stir well. 8. To assemble, divide eggplant slices into three even lots – one for each layer. Spray the base of a large oven dish with oil spray. Place the first layer of the eggplant over the base of the dish and spoon half of the lamb mixture on top, levelling it with a spoon or spatula. 9. Add the second layer of eggplant and spoon over the remaining lamb mixture. Add the final layer of eggplant and spoon the white sauce over. 10. Finish by sprinkling parmesan cheese over the top and bake for 30 minutes or until golden. Serve with a fresh green salad. Hint: eggplant is rich in soluble fibre which is important for gut health, lowering cholesterol and smoothing blood glucose levels. you can also try lean beef mince instead of lamb, or potato instead of eggplant.
System.String[]
Beef and bean burritos
6
45
Medium
Olive or canola oil spray 1 large onion, peeled and diced 500g lean beef mince 1 supermarket bought burrito kit 1 medium zucchini, grated 1 red capsicum, finely diced 1 carrot, peeled and grated 420g canned corn, rinsed and drained (reduced salt if available) 400g canned diced tomatoes (reduced salt if available) 400g canned red kidney beans, rinsed and drained (reduced salt if available) 2 cups grated cheese (reduced fat if available) 3 tomatoes, diced 6 large lettuce leaves, shredded
/SiteAssets/beef-and-bean-burritos.jpg
1. Spray a large non-stick saucepan with oil and place on medium to high heat. Cook onion for 3 minutes, stirring occasionally.  2. Add mince and cook for 5 minutes or until brown, stirring to break up lumps.  3. Add spice mix and stir for 1 minute.  4. Add zucchini, capsicum, carrot, corn, tomatoes and beans.  Simmer uncovered for 20 minutes and stir occasionally until thickened.  6. Heat tortillas in the microwave for 1 minute on HIGH, or according to packet instructions.  7. Place 2 tortillas on a plate, top each with 1/2 cup of beef mix, fresh tomato, lettuc and sprinkle with cheese.  Ingredient swaps: you can replace beef with lean chicken mince. For extra spice, add 1 teaspoon chilli powder.
System.String[]
Egg and Veggie Breakfast
4
40
Easy
2 potatoes, unpeeled, cut into 1cm cubes 1 sweet potato, peeled, cut into 1cm cubes olive or canola oil spray 1 red onion, peeled and diced 1 clove garlic, crushed 1 medium zucchini, diced 1 red capsicum, seeded and diced 400g can no-added salt chickpeas, drained 420g can reduced- salt corn kernels, drained 1 teaspoon smoked paprika freshly ground or cracked black pepper, to taste ½ cup flat-leaf parsley, stalks removed, leaves roughly chopped 4 poached or boiled eggs, to serve
/SiteAssets/summer-breakfast-hash.jpg
1. Place the potato and sweet potato into a saucepan. 2. Cover with water and boil for 5-7 minutes or until tender. 3. Drain and set aside. 4. Lightly spray a large non-stick pan with oil and heat on high. 5. Add onion and garlic. 6. Cook onion about 2 minutes or until softened. 7. Add zucchini, capsicum, chickpeas and corn. 8. Cook for 8 minutes until starting to brown, stirring often. 9. Remove vegetable mix from pan and wipe out the pan. 10. Lightly spray with oil. 11. Add potato and sweet potato to the pan. 12. Cook for 5 minutes on medium heat without stirring. 13. Flip and cook on the other slide for a further 5 minutes, till browned. 14. Add vegetable mix to the pan. 15. Add smoked paprika and mix well, cooking for 2 minutes. 16. Season with freshly ground pepper and parsley and toss well. 17. Remove and serve immediately topped with an egg. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Apple pudding with custard
6
30
Medium
12 slices raisin toast or fruit bread olive or canola oil spray 400g can of unsweetened pie apple mixture 4 tablespoons sultanas 1 teaspoon lemon zest or grated rind Store bought custard (reduced fat if possible)
/SiteAssets/apple-pudding-with-cinnamon-custard.jpg
1. Preheat oven to 180ºC (160°C fan forced).  2. Remove crusts from 6 slices of raisin toast and flatten bread with a rolling pin.  3. Spray 6 holes of a regular sized muffin tin with oil and press bread firmly into holes. 4. Combine apple, sultanas and lemon in a medium-sized bowl and mix well.  5. Place apple mixture on top of bread in the muffin tin and press firmly with the back of a spoon. 6. With the remaining bread slices, cut out circular lids by using an upside down glass and cover apple mixture with bread lids.  7. Bake in the oven for 20 minutes until golden brown. 8. Remove puddings onto a plate and serve with a dollop of custard. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Apricot custard flan
6
40
Medium
Olive or Canola oil spray 1/4 cup plain flour 1½ tablespoons caster sugar 2 eggs 1 cup milk (reduced fat if available) 1/2 teaspoon vanilla extract (optional) 825g canned apricots in natural juice, drained well 1 teaspoon ground cinnamon
/SiteAssets/apricot-custard-flan.jpg
1. Preheat oven to 200°C (180°C fan forced). 2. Spray a 22cm diameter shallow ovenproof dish with oil. 3. Combine flour, sugar, eggs, milk and vanilla essence in a bowl and mix well. 4. Place apricots cut side down into dish, then pour egg mixture on top and sprinkle with cinnamon. 5. Bake for 30 minutes or until custard is set. 6. Stand for 5 minutes before serving. Hint: you can use 600g of any kind of fresh seasonal fruit or drained canned fruit including peaches, plums, pears, apples, pitted cherries or frozen berries. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Greek salad
6
10
Easy
2 handfuls English spinach leaves, washed and drained 1/2 red onion, sliced 4 ripe tomatoes, cut into wedges 12 black olives 125g feta cheese (reduced-fat if available), chopped 1 cucumber, chopped 1 spring onion, sliced (optional) 2 tablespoons parsley, chopped (optional) 1/2 cup greek salad dressing - bought from the supermarket
/SiteAssets/Greek_Salad.jpg
1. Combine ingredients in a serving bowl and mix together with dressing. Hint: For a non-vegetarian option, serve Greek salad as a side salad to any grilled or barbecued meats, fish or chicken. Or add some tinned tuna in brine (190g).
System.String[]
Mango and passionfruit breakfast smoothie
1
5
Easy
1 small mango or 2 frozen mango cheeks 3/4 cup milk (reduced fat if available) 1/4 cup natural yoghurt (reduced fat if available) 1 tbs honey 1 tbs almonds 1/4 cup crushed ice 1/2 passionfruit (see Hint)
/SiteAssets/Breakfastsmoothies.jpg
1. Place the fruit into a blender with the milk, yoghurt, honey, almonds and ice. Blend until smooth and serve immediately. Hint: Stir the passionfruit into the smoothie after the rest of the ingredients have been blended together.
System.String[]
Blueberry and banana bread
9
75
Easy
Olive or canola oil spray 4 ripe bananas, peeled 1/4 cup raw sugar (60g) 1/2 cup milk (reduced fat if available) 2 eggs 1 cup self-raising flour 1 cup wholemeal self-raising flour 1 teaspoon ground cinnamon (optional) 1 cup frozen blueberries
/SiteAssets/blueberry-banana-bread.jpg
1. Preheat oven to 220ºC (200ºC fan forced). 2. Spray a 20 x 10cm loaf tin with oil. Line the base and sides with non-stick baking paper. 3. Mash 3 bananas in a large bowl (1½ cups mashed). 4. Add sugar, milk and eggs and mix with a fork until well combined. 5. Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl. 6. Mix ingredients together until just combined, taking care not to over-mix. Gently stir the blueberries in. 7. Spoon mixture into loaf tin and smooth the surface. 8. Slice remaining banana thinly and place on the centre of the loaf. 9. Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes. 10. Put a knife or skewer in the centre to check if it's cooked (the centre should remain moist but not wet if cooked). 11. Allow to cool in the tin for 5 minutes then turn onto a wire rack. 12. Cut into 1cm slices and eat fresh or toasted. Hint: once the bread is completely cooled, place it in an airtight container and it'll keep for up to 3 days. You can slice the bread and freeze individual pieces in snap lock bags also. These will keep for up to 3 months. Ingredient swaps: you could replace blueberries with raspberries or add in dried fruit such as figs, cranberries, sultanas, apricots or chopped dates. You can also add a grated apple or pear instead of one of the mashed bananas to vary the flavour. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Fruity yoghurt breakfast crunch
2
10
Easy
1 mango, peeled and chopped 2 kiwi fruit, peeled and chopped 2 tablespoons fresh orange juice 1 cup granola-style breakfast cereal 1 1/2 cups of natural yoghurt (reduced fat if available)
/SiteAssets/Fruity-yoghurt-breakfast.jpg
1. Mix chopped mango and kiwi fruit with orange juice. 2. Place cereal in two breakfast bowls, top with mango and kiwi mix and yoghurt. 3. Eat straightaway or place in the fridge for up to an hour before serving. Hint: swap mango and kiwi fruit for your favourite seasonal fruits.
System.String[]
Banana smoothie
1
5
Easy
1 banana (ripe and soft is best) 200 ml milk (reduced fat if available) Pinch of cinnamon or nutmeg ¼ teaspoon vanilla essence (optional)
/SiteAssets/banana-smoothie.jpg
1. Peel banana and slice pieces into blender jug. 2. Add milk, cinnamon and vanilla essence. 3. Blend until smooth. Hint: Smoothies are a great way to use up over-ripe bananas and reduce your household food waste. Once the banana is too soft, put it straight into the freezer (skin and all) or slice into chunks and freeze in a suitable airtight container. Add a teaspoon of cocoa powder for a choc-banana version or a teaspoon of peanut butter for a nutty flavour.
System.String[]
Sweet potato and cheese muffins
4
35
Easy
Olive or Canola oil spray 1½ cups self-raising flour ½ cup wholemeal self-raising flour ½ cup grated sweet potato, skin peeled 2 tablespoons grated Parmesan cheese ½ red capsicum, finely diced 3 spring onions, ends trimmed, chopped (include green tops) Freshly ground or cracked black pepper, to taste 1 cup low-fat milk 2 eggs
/SiteAssets/sweet-potato-and-cheese-muffins.jpg
1. Preheat oven to 200ºC (180ºC fan forced). 2. Lightly spray muffin tins with oil or line with paper cases. 3. Sift flours into a medium sized bowl, returning husk remaining in the sieve to the bowl. 4. Mix in sweet potato, cheese, capsicum, spring onion and pepper. 5. In a bowl, whisk milk and eggs together. 6. Add to dry ingredients and mix through until just combined. 7. Spoon into the prepared muffin pan. 8. Bake for 25 minutes until muffins are firm and a knife inserted into the centre comes out clean. 9. Allow to cool in the tin for a few minutes then turn onto a wire rack. Variation Replace sweet potato with potato or pumpkin. Replace capsicum with ¾ cup corn kernels. Hint: Muffins freeze well in snap-lock bags, but are best eaten on the day they are made. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Balsamic beef salad
4
20
Easy
2 tablespoons balsamic vinegar 1 tablespoon wholegrain mustard 500g lean beef, trimmed of fat 2 tablespoons freshly squeezed orange juice 4 cups (150g) mixed salad or baby spinach leaves 420g canned cannellini beans or butter beans, drained 2 cucumbers, sliced into half moons ½ red onion, peeled and finely sliced
/SiteAssets/balsamic-beef-salad.jpg
1. Combine balsamic vinegar and mustard together in a cup.  2. Pour half the mixture into a non-metal dish.  Add steaks, turning to coat with the marinade.  3. Add orange juice to remaining vinegar mixture and set aside. 4. Spray a griddle or large non-stick frypan with oil and place on medium to high heat. 5. Drain steaks well and discard marinade. Grill for three minutes each side or until cooked to your liking.  6. Remove from heat, cover and set aside to rest for three minutes before slicing thinly.  7. Place salad leaves, beans, cucumber, onion and tomatoes in a large bowl. Pour over orange juice dressing and toss to combine.  8. Top with steak and serve immediately.     Hint: cover and refrigerate beef for as long as time permits, from 30 minutes to overnight. You could also add in 1/2 cup of semi-sundried tomatoes into the salad mixture. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Sweet and Sour Pork Kebabs
4
35
Medium
1 tablespoon salt-reduced tomato sauce ½ teaspoon salt-reduced soy sauce 1½ teaspoons white vinegar 400g pork fillet, trimmed of fat, cut into 2cm cubes ¼ fresh pineapple, peeled and cored, cut into 2-3cm pieces 1 red capsicum, seeded, cut into 2-3cm pieces 1 yellow capsicum, seeded, cut into 2-3cm pieces 1 zucchini, cut into 2-3cm pieces 1 red onion, peeled, cut into 2-3cm pieces 8 small button mushrooms 8 thick bamboo sticks Olive or canola oil spray 4 cups steamed rice (from 2 cups uncooked rice), to serve
/SiteAssets/sweet-and-sour-pork-kebabs.jpg
1. Mix sauces and vinegar in a small bowl. 2. Add pork, stir to coat and set aside to marinate. 3. To prevent burning, cover skewers in a shallow bowl with water. 4. Preheat barbecue grill on high heat. 5. Thread pork and vegetables alternately onto skewers, ending with mushrooms. 6. Spray skewers with oil and barbecue each side for 2 minutes until pork is cooked through, basting kebabs with remaining marinade occasionally. 7. Transfer to plates and serve with rice. Hint • Cover and refrigerate marinated pork for as long as time permits, from 30 minutes to overnight. • Skewered kebabs can be prepared in advance and refrigerated until ready to barbeque. Ingredient swap • Replace fresh pineapple with pineapple chunks canned in natural juice   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Spicy pumpkin soup
4
25
Medium
1 tsp canola oil 1 onion, chopped 3 cloves garlic, chopped 2 tsp ground cumin 2 tsp curry powder 3 cups pumpkin, peeled and chopped into 2cm cubes 1 small sweet potato, peeled and chopped into 2cm cubes 2 medium potatoes, peeled and chopped into 2cm cubes 1 apple, peeled, cored and quartered 1 tsp reduced-salt vegetable stock 1 L water 4 tbs low-fat natural or Greek yoghurt, to serve 4 slices wholemeal or multigrain bread, to serve
/SiteAssets/spicy-pumpkin-soup.jpg
1. Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes. 2. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft. 3. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup. 4. Serve with a slice of toast and a spoonful of yoghurt. Tip • If you are making the soup to freeze, use less water and make a very thick soup. • When cooled, put a big ladleful in a freezer bag, squeeze out all the air and then freeze. • To defrost, put in the microwave or a pot with a ladleful of water. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Banana toastie
2
12
Easy
1 small egg, beaten 1 tsp orange juice 1 tbs reduced-fat ricotta cheese 1 tsp caster sugar 1 banana, sliced 1 tbs sultanas pinch ground cinnamon 4 slices wholegrain bread olive or canola oil spray
/SiteAssets/banana-toastie.jpg
1. Combine egg, juice, ricotta and sugar. 2. Add banana, sultanas and cinnamon and mix. 3. Lightly spray sandwich maker with oil. 4. Place two slices of bread on the sandwich maker, divide mixture over the two slices, top with remaining slices of bread and toast until heated through and egg is cooked. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
System.String[]
Pork medallions with potato salad
4
50
Easy
¾ cup freshly squeezed orange juice (from 2 oranges) 1½ tablespoons balsamic vinegar 1 tablespoon wholegrain mustard 500g pork loin medallions (4x 120g each), fat trimmed olive or canola oil spray 500g gourmet baby potatoes 150g mixed salad or baby spinach leaves (4 cups) 1 red capsicum, seeded and sliced into strips ½ red onion, thinly sliced 250g punnet cherry tomatoes, halved 420g can cannellini or butter beans, drained (reduced salt if available)
/SiteAssets/pork-medallions-with-chargrilled-potato-salad.jpg
1. Combine orange juice, vinegar and mustard together in a cup.  Pour half the mixture into a non-metal dish, add pork and marinade. Cover and refrigerate from between 30 mins to 3 hours.  2. Microwave potatoes in a covered bowl with a tablespoon of water for 10-12 mins on HIGH or until just tender.  Allow to cool slightly then cut each in half.  3. Spray a barbecue, char-grill or pan with oil and heat to medium-high heat.  Cook potatoes for 4-5 mins each side until lightly charred, set aside.  4. Drain pork well and discard marinade.  Grill pork for 5-7 mins on each side or until cooked to your liking.  Remove from heat, cover and set aside to rest for 5 minutes.  5. Place salad leaves, capsicum, onion, tomatoes, beans and potatoes in a large bowl.  Pour over remaining orange dressing and toss to combine.  6. Divide salad among serving plates, add pork and serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Basil beef and bean stir fry
4
30
Medium
2 cloves garlic, crushed 1 tablespoon salt-reduced soy sauce Pinch cracked black pepper 400g lean beef, trimmed of fat, thinly sliced Olive or canola oil spray 2 cups frozen veggies 1 tablespoon salt-reduced soy sauce, extra 2 tablespoons oyster sauce ½ cup basil leaves, roughly torn 4 cups uncooked rice or microwaveable rice (brown rice if available)
/SiteAssets/basil-beef-and-bean-stirfry.jpg
1. Mix garlic and soy in a small bowl and season with black pepper. 2. Add beef, stir to coat and set aside to marinate (10 minutes). 3. Spray a non-stick wok or large frypan with oil and heat. Add half the beef and stir-fry for 2 minutes over high heat until browned. Set aside and repeat with remaining beef. 4. Spray pan with oil, add frozen vegetables. 5. Add 2 tablespoons water to the pan, cover and cook until vegetables soften. 6. Add in beef, soy and oyster sauces and basil. Stir-fry until heated through. 7. Serve with steamed rice. Hint: if you have time, you can marinate beef for 30 minutes or even overnight. Ingredient swaps: for more heat, add a chopped red chilli to beef marinade. Instead of beef, replace with lean pork, skinless chicken breasts, kangaroo steak or tofu. You can also replace the frozen vegetables with any fresh vegetables you have in the fridge. Try to include 4-5 types. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Tropical fruit smoothie
2
5
Easy
½ ripe banana, frozen, roughly chopped 1 mango cheek, frozen, roughly chopped ½ cup pineapple pieces canned in natural juice (including juice) 1 cup low-fat milk Pulp of 1 passionfruit
/SiteAssets/tropical-fruit-smoothie.jpg
1. Place frozen fruit, pineapple and milk into a blender jug; blend until smooth. 2. Pour into 2 serving glasses. 3. Spoon pulp of half a passionfruit on top of each smoothie; serve immediately. Ingredient Swap • Add a few drops of coconut essence for a ‘pina colada’ flavour. • Include fruits such as frozen blueberries or raspberries, strawberries and canned or fresh peeled peaches, apricots or pears. • Replace ½ cup milk with 200mL tub low-fat vanilla, mango or passionfruit flavoured yoghurt. Hint: When plentiful, mango flesh and ripe peeled bananas can be frozen in ziplock bags for use in smoothies and fruit. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Mexicorn salsa toast topper
1
10
Easy
1 slice wholegrain bread, toasted 2 tablespoons reduced-salt corn kernels ⅓ Lebanese cucumber, chopped 1 tablespoon coriander, roughly chopped 2 slices red onion, finely diced 1 tablespoon no-added-salt red kidney beans Chilli flakes, optional
/SiteAssets/mexicorn-salsa-toast-topper.jpg
In a bowl, mix all the topper ingredients. Spread over toast and serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.  
System.String[]
Boiled egg
1
7
Easy
1 egg
/SiteAssets/boiled-egg.jpg
1. Place the egg in the saucepan. 2. Cover the egg with 1cm of cold water. 3. Bring a saucepan of water to the boil by increasing the heat. 4. Once water boils, turn the heat down to simmer (you will see only little bubbles form on the bottom and sides of pan). Leave the egg to simmer for: 3 minutes for a soft-boiled egg. 4 minutes for a creamy yolk. 5 minutes for a set but soft yolk. 7 minutes for hard boiled egg. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Roast beef and chutney sandwich
1
5
Easy
2 slices wholemeal or multigrain bread 1-2 tsp chutney or tomato sauce (salt reduced if available) 90 g roast beef, sliced 4 slices canned beetroot 1/2 medium carrot, grated 1 handful greens like baby spinach or lettuce leaves, washed
/SiteAssets/roast-beef-and-chutney-sandwich.jpg
1. Spread chutney onto one slice of bread 2. Add other ingredients in the order listed. 3. Top with the remaining slice of bread and serve. Hint: try to make sure the beetroot and carrot aren't touching the bread to avoid a soggy sandwich. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Fruity mix toast topper
1
10
Easy
1 slice wholegrain bread, toasted 1 tablespoons ricotta (reduced fat if available) ½ banana, sliced 1 strawberry, sliced 2 tablespoons blueberries
/SiteAssets/fruity-mix-toast-topper.jpg
1. Spread ricotta cheese on toast. 2. Top with banana, strawberry and blueberries. 3. Serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
All year round fruit salad
6
15
Easy
2 cups melon (watermelon, rockmelon or honeydew), peeled and chopped 1 banana, peeled and sliced 1/2 pineapple, cored and chopped 1 kiwi fruit, peeled and chopped pulp of 3 passionfruit 2 oranges, juiced
/SiteAssets/all-year-round-fruit-salad.jpg
1. Combine all fruit in a large serving bowl. 2. Stir through passionfruit and pour over juice and mix. Hint: Make sure orange juice is poured over any fruits that discolour quickly, e.g. bananas, pears and apples. Variation: All fruits can be used in this salad. When in season, use stone fruits, grapes, mangoes and strawberries. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
System.String[]
Pesto toast topper
1
10
Easy
1 slice wholegrain bread, toasted ½ medium tomato, diced ½ spring onion (including green top), diced 2 tablespoon reduced-fat ricotta or low-fat cottage cheese ½ tablespoon basil pesto
/SiteAssets/pesto-toast-topper.jpg
1. Mix tomato, onion and ricotta in a small bowl. 2. Spread toast with pesto and top with tomato mix. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission. 
System.String[]
Berry bircher muesli
4
5
Easy
2 cups rolled oats, uncooked 1/2 cup sultanas 1 cup apple juice (unsweetened if available) 1 cup water 2 apples, coarsely grated with skin on 2/3 cup natural yoghurt (reduced fat if available) 2 cups strawberries or other berries, fresh or frozen (if frozen, thaw first)
/SiteAssets/berry-bircher-muesli.jpg
1. Place oats, sultanas, juice and water in a 2-litre container with a lid.  2. Mix to combine, cover and refrigerate for at least an hour, preferably overnight.  3. Just before serving, stir in apple and yoghurt and top with berries. Ingredient swaps: replace apple juice with orange or pineapple juice, try to use unsweetened if it's available. You could also replace sultanas with mixed dried fruit, chopped dried apricot or figs.  Hint: stir through a tablespoon of toasted nuts such as almonds, peanuts, pistachios or hazelnuts, just before serving. for extra crunch. you can also top with passionfruit pulp and other seasonal fruit including sliced bananas or pear. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Fruit and yoghurt with granola topping
1
10
Easy
1 cup fruit pieces e.g. apple, banana, rockmelon, raspberry 200g Greek style natural yoghurt (reduced fat if available) 1/3 cup granola 1 tablespoon chopped nuts e.g. slivered almonds, peanuts, walnuts
/SiteAssets/fruit-and-yoghurt-with-granola.jpg
1. Place fruit pieces in a glass or bowl. 2. Spoon in yoghurt. 3. Top with granola and garnish with nuts. Health tips: skipping breakfast can set you up for unhealthy snacking through the morning, this delicious breakfast is easy, healthy and will keep you full. Low fat Greek yoghurt is thicker, higher in protein and more filling than regular yoghurt because it is strained, which removes some of the water. Hint: you can replace the granola with muesli or a variety of different nuts you may have at home.
System.String[]
Winter veggie sandwich
2
5
Easy
4 slices wholegrain bread 2 tablespoons hummus 1 stick celery, chopped ½ cup grated carrot 6 slices canned beetroot 1 cup spinach leaves
/SiteAssets/winter-vegie-sandwich.jpg
1. Mix together chopped celery and hummus. 2. Spread hummus mixture over 2 slices of bread. 3. On each slice of bread share divide the carrot, beetroot, and spinach leaves. 4. Top with remaining slices of bread. 5. Cut in half to serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Fish with lentil and spinach salad
4
35
Easy
8 unpeeled baby potatoes, washed 400g can brown lentils, drained (reduced salt if availble) 2 cups (60g) baby spinach leaves 250g cherry tomatoes, quartered 3 spring onions, ends trimmed and chopped (including green tops) ⅓ cup chopped parsley (optional) Olive or Canola oil spray 4x 120g fillets firm white fish (fresh or frozen) Lemon wedges, to serve 1 tablespoon balsamic vinegar for dressing 1 teaspoon honey wholegrain mustard for dressing
/SiteAssets/fish-with-lentil-spinach-salad.jpg
1. Place unpeeled potatoes in a saucepan and cover with water.  Bring to the boil and allow to simmer for 10 minutes or until you can easily pierce them with a knife.  Drain and set aside.  2. While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.  3. In a separate small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.  4. Lightly spray a large non-stick frypan with oil and heat over medium heat. Add fish and cook each side for 2-3 mins or until golden and cooked through. 5. Serve fish with potatoes, lentil salad and lemon wedges.  Hint: you can use any type of fresh or frozen white fish available to you including barramundi, snapper, hake, ling, perch, mackerel, cod, seabass or trout. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Chargrilled beef with avocado and corn salsa
2
35
Easy
1 red capsicum, seeded and cut into small pieces 125g canned corn (reduced salt if available) 1/2 medium avocado, peeled, stoned and chopped 2 tablespoons coriander, chopped 2 teaspoon fresh lime juice or bottled lime juice 2 x 110g rump steak trimmed of fat Olive or canola oil spray Cracked black pepper 1 lime, cut into wedges, to serve (optional)
/SiteAssets/chargrilled-beef-with-avocado-and-corn-salsa.jpg
1. Preheat oven to 200°C (180°C fan forced).  2. Place capsicum on a non-stick baking tray and roast for 10 to 15 minutes or until tender. 3. Place canned corn, capsicum, avocado, coriander and lime juice in a medium size bowl. 4. Preheat a grill pan or heavy based frying pan over medium heat.  5. Spray the steaks with oil and season with pepper.  Cook steaks to your liking.  Rest for 2 minutes. 6. Slice steak into strips.  Divide salsa between plates and top with the steak slices.  Serve with lime wedges. Hint: bottled lime juice can be used when fresh limes are not available. You could also use frozen or fresh corn for this recipe.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Berry yoghurt compote
2
10
Easy
1 cup (125g) frozen mixed berries or blueberries 1 punnet strawberries, hulled and sliced 1½ cups vanilla, plain or berry yoghurt (reduced fat if available) Optional: 3 tablespoons nuts, roughly chopped (we used almonds but any kind of nut will work like peanuts or walnuts)
/SiteAssets/fruits-of-the-forest-yoghurt-compote.jpg
1. Place frozen berries into a small saucepan and cook over medium heat, gently stirring until berries soften, approximately 3 to 4 mins.  2. Remove from heat and stir through strawberries.  Allow to cool for at least 5 minutes.  3. Divide half the berry mixture between two glasses.  4. Top with yoghurt, remaining berries and then more yoghurt.  Sprinkle nuts on top and serve. Ingredient swaps: you could also serve the berry mixture on 4 slices of raisin toast or fruit bread instead of with yoghurt. This could also be served as a dessert. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Pesto baked mushrooms with roast tomatoes
4
25
Easy
250g punnet cherry tomatoes 1 tablespoon balsamic vinegar 8 small or 4 large mushrooms (fresh or canned) 1 tablespoon basil pesto 4 wholegrain English muffins, halved fresh basil leaves, torn, to serve
/SiteAssets/pesto-baked-mushrooms-with-roast-tomatoes.jpg
1. Preheat oven to 180°C (160°C fan forced).  2. Place tomatoes on a tray lined with baking paper and drizzle with vinegar.  3. Trim mushroom stems and spread pesto onto the underside of the mushrooms.  Add mushrooms to the tray and bake for 20 mins.  4. Toast muffins and place on plates.  Top muffins with mushroom, divide tomatoes between plates and sprinkle with basil. Serve immediately. Ingredient swap: you can use 4 larger tomatoes if you prefer.  Cut a thin slice off the base of each so they sit flat while baking. You can also swap the muffins for wholegrain bread. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Pesto chicken wrap
1
5
Easy
1 wholemeal or wholegrain wrap bread 90 g cooked or BBQ chicken breast 1/4 medium Lebanese cucumber, thinly sliced 1/4 medium red capsicum, thinly sliced Optional: 1-2 teaspoons basil pesto 1/4 cup sprouts
/SiteAssets/pesto-chicken-wrap.jpg
1. Spread pesto down the centre of the wrap. 2. Layer ingredients, fold the wrap over and roll up. 3. Serve fresh. Ingredient swaps: You can replace the basil pesto with any kind of spread like hummus or avocado. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Eggs on a muffin with asparagus
2
20
Easy
1/3 cup low-fat natural yoghurt 1 tablespoon lemon juice 2 teaspoons white vinegar 2 bunches asparagus, ends trimmed 2 teaspoons white vinegar, extra 2 eggs, at room temperature 1 wholegrain English muffin, split ½ small avocado, peeled and seed removed Cracked black pepper 1 tablespoon chives, chopped (optional) Chopped chives, extra, to serve (optional)
/SiteAssets/poached-egg-with-asparagus-and-yoghurt-chive-dressing.jpg
1. To make dressing, combine yoghurt, lemon juice, vinegar and chives in a small bowl.  Divide between two small bowls. 2. Fill a large frypan with water and bring to the boil.  Add asparagus and simmer over a medium heat for 2 minutes or until bright green and tender.  Drain and set aside.  3. To poach the eggs, bring frypan back to the boil and add extra vinegar.  Break one egg into a separate cup.  Keep water simmering, then stir in one direction to create a whirlpool.  Tip the egg into the centre of the pan.  Cook without stirring for 2-3 minutes for a soft yolk or 3-4 minutes for a firm-set yolk.  Remove the cooked egg with a slotted spoon and drain on a plate lined with paper towels. Repeat with remaining egg.  Or you could scramble or fry the eggs instead. 4. Toast English muffin and spread each half with avocado. 5. Place on a plate with asparagus and dressing.  Top muffin with poached egg, season with black pepper and sprinkle with extra chives.  6. Serve immediately. Variation: you could use a microwave to cook the asparagus. Place in a covered dish with 1 tablespoon water on HIGH (100%) for 2 minutes until just tender.  To poach eggs using a microwave, half fill a mug with tap water and a very small splash of white vinegar. Crack egg into the mug without breaking the yolk. Place the mug in the microwave for 1 minute on high. If you start to hear popping noises, stop the microwave and check the egg to see if it’s cooked. For a thoroughly cooked egg, place in microwave for a further 30 seconds. Discard hot water and serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Homemade baked beans
4
25
Easy
Olive or Canola oil spray 1 medium onion, peeled and diced 2 cloves garlic, peeled and crushed 1 tablespoon tomato paste (reduced salt if available) 1 teaspoon smoked paprika 400g can diced tomatoes (reduced salt if available) 1 tablespoon tomato sauce (reduced salt if available) 1 tablespoon Worcestershire sauce 420g can cannellini beans or butter beans, rinsed and drained (reduced salt if available) Freshly ground or cracked black pepper, to taste 4 slices thick wholegrain bread, toasted Optional: 3 tablespoons finely chopped parsley
/SiteAssets/homestyle-baked-beans.jpg
1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened. 2. Add the tomato paste and smoked paprika.  Stir through and cook for 1 minute.  3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce.  Mix well and bring to the boil.  Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.  4. Add in the beans and stir until heated through.  Remove from heat, mix in the parsley, pepper and serve on toast.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Homemade muesli
12
5
Easy
3 cups rolled oats 1/2 cup of your favourite raw nuts (e.g. peanuts, almonds, walnuts) 1 cup of your favourite dried fruits (e.g. saltanas, apricots, apple, raisins, cranberries) 1 cup of your favourite seeds (e.g. pumpkin, sunflower) Optional: ½ cup bran ⅓ cup coconut, desiccated or shredded
/SiteAssets/homemade-muesli.jpg
1. Mix together all ingredients - oats, nuts, seeds and dried fruit. 2. Serve with milk and/or yoghurt (reduced fat if available) and your favourite fruit. 3. Store mixture in an airtight container (at room temperature) for up to 6 months.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Grilled pumpkin, asparagus and chicken salad
4
35
Easy
olive or canola oil spray 8 chicken tenderloins (400g) 1 clove garlic, crushed 1 lemon, juiced 2 bunches asparagus, ends trimmed 450g pumpkin, peeled, cut into thick slices 420g brown lentils, drained and rinsed (reduced salt if available) ⅓ cup balsamic vinegar 150g baby spinach or mixed leaves 250g punnet cherry tomatoes, halved Optionl: 1/2 cup parsley, chopped
/SiteAssets/grilled-pumpkin-asparagus-chicken-salad.jpg
1. Spray a pan, grill or barbecue with oil, pre-heat to medium-high.  2. Place chicken in a small dish with half the crushed garlic and lemon juice. mix together and set aside to marinate. 3. Place asparagus on heated grill or pan and cook for 7 mins or until lightly charred, turning occasionally.  Remove and cut into pieces, then set aside.  4. Respray pan or grill and cook pumpkin in batches for 2-3 mins each side until charred and just tender. Remove from heat, cut into chunks and set aside. 5. Respray grill and cook chicken for 2-3 mins each side until cooked through.  6. In a small bowl combine lentils, remaining crushed garlic and balsamic and mix well. 7. To serve, divide spinach or salad leaves, tomatoes, lentils with dressing, asparagus and pumpkin among serving plates.  Sprinkle with parsley, top with chicken and serve. Hint: try using Japanese, Kent or butternut pumpkin (we used butternut). Ingredient swaps: add other chargrilled vegetables such as green beans, broccollini, cauliflower, zucchini, eggplant, capsicum or sweet potato. You could replace the lentils with drained cannellini beans, butter beans, chickpeas or four bean mix, try to choose reduced salt if available. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Grilled fish with salsa
4
30
Easy
1/2 can of corn (redduced salt if possible) 2 medium tomatoes, diced 1 Lebanese cucumber, diced 1 avocado, peeled seeded and diced 1 red capsicum, seeded and diced ½ small red onion, finely chopped Optional: 1 long red chilli, seeded, finely chopped 2 tablespoons freshly chopped coriander 2 tablespoons lime juice, plus lime wedges to serve olive or canola oil spray 4 x 120g firm white fish fillets (fresh or frozen)
/SiteAssets/grilled-fish-with-salsa.jpg
1. Mix together the tomatoes, corn, cucumber, avocado, capsicum, onion, chilli, coriander and lime juice in a medium bowl. 2. Lightly spray fish with oil then grill for 2-3 minutes each side or until brown and cooked through. If using frozen fish, thaw fish on a plate or in a colander resting in a bowl in the fridge for at least 6 hours before cooking. 3. Serve cooked fish with salsa and lime wedges.  Hint: using frozen fish can be a cheaper option. Make sure to thaw fish on a plate in the fridge overnight or several hours before cooking. Salsa can also be made in advance though avocado is best added just before serving. Ingredient swap: instead of including canned corn in the salsa, you could replace this will corn on the cob and serve as a side. Just grill the corn for 10 minutes, turning often until it's charred all over. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Grilled Salmon with Brown Rice Salad
4
25
Easy
2 cups cooked brown rice (from 1 cup uncooked rice) 6 spring onions, thinly sliced (include green tops) 1 medium red capsicum, seeded and finely diced 1 medium yellow capsicum, seeded and finely diced ½ cup chopped parsley ½ cup currants 4x 100g salmon fillets Olive or canola oil spray 1 bunch bok choy, quartered ½ cup unsalted roasted cashews (70g), roughly chopped, to serve 1 tablespoon salt-reduced soy sauce for dressing 2 teaspoons balsamic vinegar for dressing 2 teaspoons honey for dressing 1 teaspoon sesame oil for dressing Juice of ½ a lemon for dressing
/SiteAssets/grilled-salmon-with-brown-rice-salad.jpg
1. In a large bowl, mix together cooked rice, spring onions, capsicums, parsley and currants. 2. To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup. 3. Pour over salad and stir through well. 4. Place a metal steamer into a large saucepan with a few centimetres of water. 5. Add bok choy and bring to the boil. Steam with lid on for 3 minutes or until tender. 6. Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high. 7. Lightly spray each side of salmon with oil, season with pepper. 8. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked. 9. Top rice salad with cashews then spoon onto serving plates. 10. Add bok choy and salmon fillets; serve immediately. Hint • Brown rice salad is a great side dish at barbeques. It can be pre-made and refrigerated for 3 days, but cashews are best added just before serving. For best results, add dressing to the brown rice while still warm. • Bok choy can be microwaved in a covered dish with a tablespoon of water on HIGH/100% for 2-3 minutes until just cooked. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Potato Topped Beef and Mushroom Pies
4
45
Medium
olive or canola oil spray 2 onions, peeled and diced 2 carrots, peeled and finely diced 2 cloves garlic, crushed 1kg potatoes, peeled, cut into 2cm cubes 400g lean beef mince 1 tablespoon plain flour 400g mushrooms, sliced 2 tablespoons fresh thyme leaves or 1 teaspoon dried mixed herbs freshly ground or cracked black pepper 250mL salt-reduced beef or chicken stock 100mL reduced-fat milk 1 cup grated reduced-fat cheddar cheese
/SiteAssets/potato-topped-beef-and-mushroom-pie.jpg
1.Spray a large non-stick saucepan with oil and place on medium to high heat. 2.Cook onion and carrot for 3 minutes, stirring occasionally; add garlic and stir 1 minute. 3.Meanwhile, place potatoes covered with water in a large saucepan over high heat, bring to the boil and simmer for 10 minutes until soft. 4.Add mince to onion mixture and brown for 5 minutes, stirring to break up lumps. 5.Sprinkle over flour, season with pepper and stir well; mix in mushrooms, thyme and add stock. 6. Reduce heat to medium; simmer covered for 15 minutes, or longer if time permits, stirring occasionally until thickened slightly. 7. Drain cooked potatoes and mash with milk until smooth. 8. Divide meat mixture between 4 small 1½ -cup capacity overproof bowls. 9. Spread mash evenly over mince to the edge of each dish. 10. Sprinkle with cheese and place under a preheated grill for 5 minutes or until browned lightly. Variation • For a vegetarian option, substitute beef for a drained 400g can no-added-salt lentils • To vary flavour, add 2 teaspoons curry powder or a 400g can no-added-salt diced tomatoes and 2 tablespoons no-added-salt tomato paste • Replace onions with leek and mashed potato with sweet potato or pumpkin Hint • Alternatively, bake in a 2 litre capacity overproof dish. • Pour meat mixture into dish and spread mash evenly over mince to the edge of dish. • Sprinkle with cheese and bake in an oven preheated to 190 °C (170°C fan forced) for 30-40 minutes. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Roasted pumpkin and salad sandwich
2
25
Easy
100g pumpkin, peeled and seeded ½ avocado, peeled and stoned 4 slices wholegrain bread 1 small carrot, peeled and grated 1 large iceberg lettuce leaf, cut into 4 pieces 2 pieces of cheese
/SiteAssets/roasted-pumpkin-and-salad-sandwich.jpg
1. Preheat oven to 180°C (160°C fan forced). Put pumpkin in a baking tray and roast for 10 minutes or until cooked.  Remove from oven and allow to cool for a few minutes. Slice thinly and set aside. 2. In a small bowl, lightly mash the avocado with a fork. Spread avocado onto 2 slices of bread. 3. Top the bread with carrot, lettuce, cheese and pumpkin.  Top with remaining slices of bread.  Hint: this is a good way of using leftover cold pumpkin the next day. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Pumpkin, Leek and Feta Mini Frittata
6
60
Medium
olive or canola oil spray 1 leek, white part only, cut lengthways and finely sliced 600g peeled pumpkin, cut into 1cm cubes 6 eggs, lightly beaten ⅓ cup low-fat milk 95g reduced-fat feta cheese, cut into 5mm cubes ¾ cup chopped basil leaves small green salad, to serve
/SiteAssets/pumpkin-leek-and-feta-mini-frittata.jpg
1. Preheat oven to 200°C (180°C fan forced). 2. Spray a 12-hole, ½-cup capacity muffin pan with oil. 3. Spray a non-stick frying pan with oil and place on medium heat. 4. Add leek and cook for 3 minutes, stirring occasionally, until softened. 5. Add pumpkin, spray with oil and stir to coat vegetables. 6. Add ½ cup water, cover pan and steam for 10 minutes until just tender. 7. Meanwhile, in a medium sized jug, whisk together eggs and milk; season with black pepper. 8. Remove pumpkin mixture from heat and stir through feta and basil. 9. Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. 10. Carefully pour over egg mixture to almost fill muffin holes. 11. Bake for 25 minutes, or until firm and golden. 12. Cool in the pan for 5 minutes before turning on a wire rack. 13. Serve warm or cold with a green salad. Variation • Use thyme or sage in place of basil. Substitute 2 chopped red onions for leek. • Vary vegetables to include any combination of diced sweet potato, peas, corn kernels, chopped mushrooms, spinach, asparagus or semi-sundried tomatoes, or even leftover roast vegies. Hint: Frittatas make a nutritious finger food for toddlers and are perfect packed in your child’s lunchbox. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Quick tuna couscous salad
6
10
Easy
1 cup couscous 1 cup boiling water 420g can tuna in spring water, drained and flaked 420g can corn kernels, drained (salt reduced if available) 2 cups frozen peas 4 spring onions (including green tops), finely sliced 1 cup fresh coriander, finely chopped 2 tablespoons sweet chilli sauce 1 tablespoon lemon juice 2 teaspoons curry powder, optional
/SiteAssets/quick-tuna-couscous-salad.jpg
1. Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes. 2. Into a large bowl combine tuna, corn, peas, spring onions and coriander. 3. Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.  4. Add couscous to salad ingredients, mix well and serve. Variation: replace couscous with 2 cups of brown rice. You can also use a can of 4-bean mix, chickpeas or cannellini beans, try to buy salt reduced is possible. You can also add in a diced avocado. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Tutti fruity grape ice blocks
4
245
Easy
200g seedless grapes 2 cups no-added-sugar apple and blackcurrant juice
/SiteAssets/tutti-fruity-popsicles.jpg
1. Divide the grapes amongst 4 plastic cups or ice block moulds. 2. Fill each cup with ½ cup of juice. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including: mango, blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Tutti fruity mango raspberry ice blocks
4
245
Easy
Flesh from 1 mango 1 banana, peeled 200g low-fat mango yoghurt 24 raspberries, fresh or frozen
/SiteAssets/tutti-fruity-popsicles.jpg
1. Place all ingredients into a blender and blend until smooth. 2. Pour into 4 plastic cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced
System.String[]
Tutti fruity watermelon ice blocks
4
245
Easy
200g watermelon flesh 200g low-fat vanilla yoghurt 8 mint leaves
/SiteAssets/tutti-fruity-popsicles.jpg
1. Place all ingredients into a blender and blend until smooth. 2. Pour into 4 plastic cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including: mango, blueberries, strawberries, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Chicken and coleslaw sandwich
2
12
Easy
1 cup (70g) grated green cabbage 1 cup (70g) grated red cabbage 1 small green apple, cored removed and coarsely grated 1 small carrot, peeled and grated 2 tablespoons reduced-fat coleslaw dressing 4 slices wholegrain bread 100g skinless cooked chicken breast, shredded
/SiteAssets/chicken-and-coleslaw-sandwich.jpg
1. In a medium sized bowl, mix green and red cabbage, apple, carrot and coleslaw dressing. 2. Arrange shredded chicken on two slices of bread and add the coleslaw salad. 3. Top with remaining bread and serve immediately. Ingredient swaps: you could use canned pineapple chunks instead of apple.  Or for a chunkier salad, add 1 chopped spring onion.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Oven baked fish with sweet potato wedges
4
30
Easy
1kg sweet potato, peeled, sliced into wedges olive or canola oil spray ¾ cup dried breadcrumbs 1 tablespoon finely grated parmesan cheese ¼ cup basil leaves, chopped 1 egg, beaten 4 x 120g firm white fish fillets garden salad and lemon wedges, to serve
/SiteAssets/fish-and-chips.jpg
1. Preheat oven to 230ºC (210ºC fan-forced) and line 2 baking trays with non-stick baking paper. 2. Spread potatoes in a single layer on a tray, spray with oil and bake for 15 minutes on top shelf of the oven. 3. Meanwhile, combine breadcrumbs, cheese and basil in a shallow dish. Fill a separate shallow bowl with beaten egg. 4. Dip fish in egg wash, shake off excess so it is damp but not wet. 5. Add fish to breadcrumb mixture, turning to make sure it is well coated and press on crumbs. 6. Spray with oil. 7. Arrange on the second baking tray and place in oven underneath wedges. 8. Turn wedges over and bake both for 10 minutes until fish is golden and cooked through and wedges are crisp. 9. Divide between plates and serve with salad and lemon on the side. Variation For extra flavour, sprinkle some chopped rosemary leaves, grated lemon rind, dried chilli flakes or your favourite spice over the sweet potato chips before baking. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Vietnamese chicken salad
4
30
Medium
2 skinless chicken breasts, fat removed (approximately 500g total) Freshly ground or cracked black pepper 2 cloves garlic, peeled and halved 4 coriander stalks and leaves 100g rice stick noodles or vermicelli noodles 3 cups finely shredded Chinese cabbage (approx. ½ large Chinese cabbage) 2 carrots, peeled and sliced into strips 4 spring onions, thinly sliced (include green tops) 3 cups bean sprouts (optional) ½ cup loosely packed mint leaves, roughly torn 2 tablespoons lime juice for dressing 2 tablespoons sweet chilli sauce for dressing 2 teaspoons fish sauce for dressing 1 tablespoon water for dressing 40g unsalted peanuts, roughly chopped for dressing
/SiteAssets/asian-chicken-salad.jpg
1. Place both chicken breasts in a medium saucepan with enough water to just cover.  Season with black pepper.  2. Add garlic, coriander roots and stems (keep the leaves).  3. Place over high heat and bring to the boil.  4. Reduce heat and simmer with lid on for 2 minutes.  Switch off heat, cover and leave chicken to rest in the liquid stock while preparing the salad.  5. Place the noodles in a large heatproof bowl and cover with boiling water.  Set aside for 5 minutes to soften.  Drain well.  6. Add cabbage, carrot, spring onions, bean sprouts and mint.  7. Remove chicken and garlic from liquid stock and set aside to cool slightly.  8. To make the dressing, mash cooked garlic in a cup and combine with lime juice, sweet chilli sauce, fish sauce and water.  9. Shred or thinly slice the chicken then add to the salad with dressing. Mix to combine all ingredents and serve topped with peanuts.  Hint: this dish can be made in advance, but dressing and peanuts are best to be added to salad just before serving. You could also substitute the homemade poached chicken for 2 skinless breasts of a cooked roast chicken. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Tutti fruity blueberry ice blocks
4
245
Easy
200g blueberries 200g low-fat vanilla yoghurt
/SiteAssets/tutti-fruity-popsicles.jpg
1. Mix blueberries and yoghurt. 2. Divide between 4 cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variations • Place any combination of diced fruit into mould including: mango, blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Warm lemon chicken salad
4
45
Easy
2 small (400g) skinned chicken breasts, skinless, trimmed of fat Zest and juice of 1 lemon 3 teaspoons honey 2 cloves garlic, crushed 4 tablespoons fresh thyme or oregano leaves ½ cup currants or sultanas Freshly ground or cracked black pepper, to taste 1 lemon, extra, thinly sliced 4 cups baby spinach leaves (120g) 2 carrots, peeled into long ribbons 4 spring onions, finely chopped (including green tops)
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1. Preheat oven to 200°C (180ºC fan forced). 2. In a small baking dish place chicken, zest and lemon juice, honey, garlic, herbs, currants and pepper. 3. Toss chicken in marinade to coat both sides then cover with a layer of lemon slices. 4. Bake covered in the oven for 15-20 minutes until just cooked through and chicken juices run clear. 5. Discard herbs, remove chicken to cool and reserve pan juices. 6. Meanwhile place spinach leaves, carrot strips and spring onions in a large serving bowl. 7. Top with thinly sliced chicken, lemon and pan juices. 8. Serve immediately. Hint Cover and refrigerate marinated chicken for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Cheese, sundried tomato and salad roll
1
5
Easy
1 wholemeal or wholegrain roll 2 slices reduced-fat cheese 2 x sundried tomatoes, sliced 1/2 cucumber, thinly sliced 1 handful rocket, baby spinach or lettuce leaves
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1. Pat dry all ingredients with a paper towel. 2. Cut bread roll in half. 3. Add cheese, sundried tomato, cucumber and leaves and sandwich with the top of the roll. Ingredient swaps: you could use fresh tomato if sundried tomatoes are not available. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Chicken cacciatore pasta
4
30
Medium
300g dried penne or spiral pasta (wholemeal if available) olive or canola oil spray 2 small skinless chicken breasts, cut into small pieces (400g) 1 large brown onion, diced 2 cloves garlic, crushed 2 red capsicums, seeded and cut into small pieces 400g mushrooms, sliced 2 x 400g canned diced tomatoes (reduced salt if available) 1/2 cup olives, (50g) pitted and sliced (optional) Cracked black pepper 1 cup basil leaves, shredded (and extra to serve) Sprinkle of chilli flakes (optional)
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1. Bring a medium-sized saucepan of water to the boil.  Add pasta and cook for 14 minutes until just tender, or according to packet instructions. Drain well and set aside.  2. Place a large non-stick frypan on high heat and spray with oil.  3. Add chicken and stir-fry for 2 to 3 minutes until browned, transfer to a plate and set aside.  4. Reheat pan on high, spray with oil and cook onion for 3 minutes until softened, stirring often.  5. Add garlic, capsicum and mushrooms and cook for a further 3 minutes.  6. Stir through tinned tomatoes and olives, season with pepper and simmer for 5 minutes.  7. Add in chicken with any juices, basil and chilli flakes and heat for 2 minutes until cooked through, taking care not to overcook the chicken. 8. Mix cooked pasta through sauce and serve immediately topped with torn basil. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Tandoori chicken and salad wraps
4
35
Easy
2 skinless chicken breasts, trimmed of fat (450g) 1 tablespoon tandoori paste 2 tablespoons low-fat Greek yoghurt ¼ teaspoon tandoori paste, extra 4 wholegrain or reduced-fat tortillas or soft wraps (20cm) 2 Lebanese cucumbers, halved, sliced into thin strips lengthways 1 small red capsicum, seeded and sliced into thin strips 20 mint leaves
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1. Preheat oven to 200ºC (180C fan forced). 2. Coat chicken in tandoori paste then place in a medium baking dish or onto an oven tray lined with baking paper. 3. Bake for 15-20 minutes until cooked through. 4. Once cool enough to handle, slice thinly. 5. Combine yoghurt with extra tandoori paste; spread 2 teaspoons evenly on each wrap. 6. Layer equal amounts of chicken, cucumber, and capsicum on one edge of each wrap, top with a row of mint leaves. 7. Roll up tightly to enclose filling and cut in half. Hint Cover and refrigerate tandoori coated chicken for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Chicken, lettuce, tomato and avocado sandwich
2
7
Easy
2 tablespoons mayonnaise (reduced fat if possible) ½ tablespoon Dijon mustard 4 slices wholegrain bread 2 large lettuce leaves, roughly torn 1 large tomato, sliced 100g cooked or BBQ chicken breast, thickly sliced ⅓ avocado, seed removed and sliced freshly ground or cracked black pepper (optional)
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1. In a small bowl, mix the mayonnaise and mustard, then spread over bread. 2. Divide the filling between two slices of bread starting with lettuce, tomato, chicken then avocado slices. 3. Sprinkle with pepper, if using. Top with remaining slices of bread and serve. Hint: Bread can be toasted to add extra crunch! Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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