Healthy-dinners

Chicken And Quinoa Salad Recipe

Quinoa is gluten-free, rich in protein and has a low GI. It also provides notable quantities of magnesium and potassium.

Serves 4

Ingredients

1 cup cooked quinoa

1 cup frozen (thawed) or fresh corn

4 cups skinless cooked chicken, shredded

1/2 avocado, chopped

100g baby spinach leaves

1 tbsp fresh mint, finely chopped

Salt and pepper

1 tbsp olive oil

1/2 lemon, juiced

Method

  1. In a large bowl, combine quinoa, corn, chicken, avocado, spinach and mint. Season with salt and pepper.
  2. Drizzle with olive oil and lemon juice. Mix well.

Recipe via The Healthy Mummy

August 28, 2014

Baked Risotto Rice Balls Recipe

This is a perfect way to get your children eating rice when they find it difficult to use a spoon. Fussy feeders will enjoy feeding themselves and the flavour possibilities are endless. This recipe is for a simple mushroom risotto which you can make into small balls. You can use any leftover risotto you like.

Serves 4 or more

Ingredients

2 tbsp oil

2 garlic cloves, crushed

1 onion, finely diced

2 cups arborio rice

4 cups reduced salt stock or water

2 cups diced mushroom

3 frozen spinach cubes or 2 cups chopped fresh spinach

1 cup grated parmesan

2 eggs

1 cup breadcrumbs (or gluten-free alternative, such as corn crumbs)

Method

  1. Heat a pan over a medium-low heat. Add half the oil and pan-fry garlic and onion. Add rice and lightly pan-fry, then add 1/2 cup stock/water and stir until absorbed. Keep adding stock a bit at a time until rice is cooked.
  2. While rice is cooking, heat a separate pan, add remaining oil and fry mushrooms until lightly brown. Add spinach and cook until mushrooms are tender and water from the spinach has evaporated.
  3. When rice is cooked, add in spinach, mushrooms and parmesan. Stir through.
  4. Place risotto in a shallow dish and let it cool in the fridge.
  5. To make the risotto balls, lightly whisk eggs with a fork and place crumbs in another bowl.
  6. Scoop out a golf ball-size handful of rice mixture, dip into the eggs and then dip into the breadcrumbs. Mould in your hands.
  7. Place into a lined tray and repeat. Spray with oil spray.
  8. Preheat oven to 200 degrees Celcius or 180 degrees Celsius fan-forced. Cook risotto balls for 15 minutes or until golden brown.

Recipe via The Healthy Mummy

August 23, 2014

Barbecued Rump Steak With Tomato Salsa

A perfect weekend or Friday night meal while sitting around watching the football (or the fireplace) and indulging in other warm activities.

Serves 4

Ingredients

4 small- to medium-sized rump steaks

Olive oil spray

Salt and pepper

Salsa

3 small Roma tomatoes

2 garlic cloves, finely chopped

1/2 onion, finely chopped

1/4 cup coriander, chopped

1/4 cup parsley, chopped

2 tbsp red wine vinegar

Method

  1. Spray each steak lightly with oil and season with salt and pepper.
  2. Cook steaks on a hot barbecue for 2-3 minutes on each side for medium-rare. Turns the steaks over once only.
  3. Remove from the heat, cover loosely with foil and allow to rest for 2-4 minutes.
  4. While the are resting combine salsa ingredients. Serve alongside steaks.

Courtesy of The Healthy Mummy

July 6, 2014

Stir-Fried Asian Greens With Tofu Recipe

The method of stir frying has a lot going for it because it is super fast – with most being prepared in less than 15 minutes. It is also super easy and healthy to boot. Stir frying allows lots of ingredients to maintain their nutrients.

Serves 4

Ingredients

1/2 cup tamari (wheat free)

1/2 cup freshly squeezed lemon juice

1 tbsp freshly grated ginger

1 block firm tofu, cut into 2cm cubes

Olive oil spray

1/2 cauliflower, chopped

1 bunch broccoli, chopped

2 carrots, sliced

2 spring onions, chopped

1 red capsicum, sliced

1 cup snow peas

1 cup mushrooms, sliced

Method

  1. In a large, shallow bowl, whisk together tamari, lemon juice and ginger. Add tofu and marinate in the fridge for at least one hour.
  2. Spray a heated wok with oil and toss in cauliflower, broccoli, carrots, onions, capsicum and marinated tofu, and cook over high heat, stirring frequently.
  3. Add snow peas, mushrooms and marinade from the tofu. Stir frequently. Allow to cook for a few more minutes until vegetables are tender, but not soft. Dish up with a spoonful (1/2 cup) of brown rice.

Recipe via The Healthy Mummy

May 23, 2014

Quick Dinner Ideas: One-Pot Farro with Tomatoes

This delicious quick dinner recipe comes from Deb Perelman’s Smitten Kitchen food blog, where it has become a bit of a cult classic in just a few months. And for good reason. This is going to become a dinner staple recipe (it has for me).

This one-pot recipe couldn’t be easier to make and is a real 30-minute meal. If you’ve always wanted to try farro, or want to eat more of it but are looking for new farro recipes, this is the dish for you. It’s a healthy dinner but feels luxurious. You simply add farro to a pot, throw in a few basic ingredients (as Deb says, who doesn’t have an onion and some tomatoes that need to be used up?) and you have an easy dinner that is much more than the sum of its parts. The farro cooks in its own delicious stock of garlic and tomatoes, the onions become soft and sweet, and it’s finished with a glug of good olive oil and a showering of parmesan. This is one of those dishes where it’s worth dusting off that expensive gift bottle of olive oil that you never use, as you’ll really taste it as the seasoning at the end.

Even better, this recipe is a blank canvas for other flavours and ingredients. I like to throw in a handful of rocket or baby spinach in the last minute of cooking just until it wilts. Have a few loose mushrooms rolling around the fridge? Slice and add them. Throw a fried egg on top. Not sure about farro? Use couscous. And leftovers make a great next-day lunch idea.

Serves: 2

Ingredients

2 cups water
1 cup farro
1/2 large brown or Spanish onion
2 cloves garlic
250g cherry tomatoes
1 1/4 teaspoons sea salt
Up to 1/4 teaspoon red chili flakes (optonal)
1 tablespoon extra virgin olive oil, plus extra for drizzling
Few basil leaves, cut into thin ribbons
Freshly-grated parmesan cheese, for serving

Method

1. In a medium cast-iron pot or saucepan, add the water and farro while you prepare the other ingredients.

2. Add each ingredient to the pot as you finish preparing it: thinly slice the onion into quarter-moons. Thinly slice garlic cloves. Halve the cherry tomatoes. Add salt, pepper flakes (to taste) and 1 tablespoon olive oil to the pot, and set a timer for 30 minutes.

3. Bring uncovered pot (you won’t need a lid) up to the boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the farro should be perfectly cooked (tender but with a pleasant chew), and the cooking water should be almost completely absorbed. Check for seasoning. If the farro is still hard, keep it simmering for another 5 minutes.

4. Serve with a glug of your best extra-virgin olive oil, basil leaves and shavings of freshly-grated parmesan.

What’s your favourite one-pot meal?

September 23, 2013