Web Content Viewer (JSR 286) - Healthy Weight

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Eating healthily is simpler when you have quick and nutritious recipes. You can also make your favourite dishes healthier by:

  • Using less fat, especially saturated fat
  • Using less salt
  • Cutting back on the sugar and using a sugar substitute, if needed
  • Adding more vegetables or fruit
  • Reducing meat by adding lentils or beans to casseroles
  • Using wholegrain bread, pasta and cereals rather than ones made with white flour.

Below is a collection of recipes from the Eat for Health website. You can visit Eat for Health for more recipes and information on how to modify your favourite recipes.

Hearty Minestrone Soup

A hearty Italian soup and a great way to include legumes and pasta.

15 minutes preparation + 20 minutes cooking

17 serves of vegies in this recipe

Serves 6

Four different bowls of soup

Ingredients

1 medium brown onion, chopped
1 clove garlic, crushed
425g can crushed tomatoes
1 carrot, peeled and diced
2 sticks celery, sliced
1 large parsnip, peeled and diced
1 tablespoon tomato paste
1 bay leaf
4 cups beef stock
2 cups water
½ cup small pasta
6 Brussels sprouts, finely sliced, or 1 cup sliced cabbage
300g can four bean mix, rinsed and drained

Method

Cook onion and garlic in a large pot with a little water until onion is translucent. Add tomato, carrot, celery, parsnip, tomato paste, bay leaf, beef stock and water. Bring to the boil, add the pasta and simmer for 15 minutes or until tender. Add Brussels sprouts and beans. Cook for a further 5 minutes.

Variations

Substitute lentils or butter beans for the four bean mix. 

Spinach or peas are tasty alternatives to Brussels sprouts and cabbage.

 

 

 

Warm Roasted Vegetable Salad

10 minutes preparation + 40 minutes cooking

15 serves of vegies in this recipe

Serves 4

Vegetable salad on a plate of green leaves

Ingredients

300g butternut pumpkin, peeled and chopped into 2cm cubes
2 potatoes, peeled and chopped into 2cm cubes
1 capsicum, seeded and cut into large pieces
1 onion, chopped into eighths
100g flat mushrooms, quartered
Olive or canola oil spray
1 bunch English spinach leaves, washed and drained

Dressing

1 tablespoon balsamic vinegar
1 teaspoon olive oil
1 tablespoon honey
1 tablespoon fresh basil, chopped

Method

Preheat oven to 220°C. Line a large baking tray with baking paper. Place pumpkin and potato in a microwave dish with a little water, cover with cling film and cook in microwave on HIGH (100%) for 4 minutes. Toss pumpkin, potato, capsicum, onion and mushrooms together and spread in a single layer over tray. Lightly spray with oil. Bake for 30-40 minutes, turning after 15 minutes. 

Mix dressing ingredients in a small bowl. When vegetables are cooked, pour over dressing. Line serving dish with spinach leaves and pile roast vegetables on top. Serve immediately.

Variation

Try including or replacing vegetables with sweet potato, zucchini, carrots, beetroot, squash and baby eggplant when in season.

Serving suggestion

Serve with roast meat.

 

 

Vegie Lasagne

25 minutes preparation + 30 minutes cooking

22 serves of vegies in this recipe

Serves 6

Vegie lasagne on a plate with a fork.  A bowl of lettuce is sitting in the background

Ingredients

500g pumpkin or sweet potato, peeled and sliced
2 bunches English spinach or young silver beet, washed and sliced
500g reduced-fat ricotta
6 spring onions, sliced
½ cup chopped parsley
12 sheets instant lasagne, softened in hot water
425g jar tomato pasta sauce

Topping

2 eggs
2 tablespoons plain flour
2 cups low-fat milk
Pinch pepper and ground nutmeg to taste
½ cup grated Parmesan or Romano cheese

Method

Preheat oven to 180°C. Steam the pumpkin for 3 minutes, then cool. Plunge spinach into boiling water until wilted and drain well to remove excess liquid. In a large bowl combine drained spinach, ricotta, onion and parsley. Arrange 3 sheets of lasagne on the base of an ovenproof pan (33cm x 23cm). Top with ⅓ each of pumpkin, tomato sauce and spinach ricotta mixture. Repeat twice and top with remaining lasagne sheets.

To make topping, break eggs into flour and mix well to remove lumps. Whisk in milk, pour into a saucepan and bring to the boil, whisking until smooth and thickened. Add pepper, pour over top of lasagne and sprinkle with cheese. Bake for 30 minutes or until golden brown.

Serving suggestion

Cut into squares and serve with a green salad.

Variation

To add a serve of legumes to the meal, include a can of salt reduced lentils, drained and rinsed.

 

 

Chicken and Vegie Pie

20 minutes preparation + 30 minutes cooking

10 serves of vegies in this recipe

Serves 4

Chicken and vegetable pit on a plate with a side of broccoli

Ingredients

4 small chicken breasts, skin removed
2 cups chicken stock
2 tablespoons dry sherry or white wine (optional)
1 bay leaf or bouquet garni sachet
700g mixed vegetables of choice (carrots, cauliflower,
leeks, cabbage, asparagus, baby corn, peas)
2 teaspoons cornflour
2 tablespoons low-fat milk
2 tablespoons chopped mixed herbs (parsley, thyme,
oregano, marjoram) or 1 teaspoon dried mixed herbs
Freshly ground or cracked black pepper, to taste
6 sheets filo pastry
Olive or canola oil spray

Method

Preheat oven to 200°C. In a large covered pan, slowly poach chicken breasts in chicken stock, sherry and bay leaf for 15–20 minutes, depending on size. Cut vegetables into bite-sized pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices. Mix cornflour with milk and add to juices, bringing to the boil to thicken. Add herbs and season with pepper. Pour sauce over chicken and vegetables. Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown. Serve immediately.

Variations

To reduce the fat content, filo may be brushed with beaten egg white instead of oil. 

This dish may be served as a casserole without the filo pastry.

Serving suggestion

Serve with rice or mashed potato.

 

 

Easy Beef Hotpot

15 minutes preparation + 2 hours cooking

18 serves of vegies in this recipe

Serves 6

Beef and vegetable hotpot on a plate

Ingredients

1kg chuck or blade steak, cubed
2 tablespoons flour
2 teaspoons paprika
425g can crushed tomatoes
2 medium onions, sliced
1 clove garlic, crushed
2 sticks celery, sliced
2 large carrots, thickly sliced
1 turnip, cut into large chunks
3 medium potatoes, cut into large chunks
1 cup red wine or stock

Method

Preheat oven to 180°C. Toss meat, flour and paprika in a plastic bag, tip into a heavy casserole dish. Add all remaining ingredients and stir to combine. Press a piece of baking paper over the ingredients and cover closely with a lid. Cook for 2 hours without lifting the lid. Check for seasoning and tenderness, returning to oven if more cooking time is required.

Serving suggestion

Serve with mashed potatoes and steamed green vegetables.

 

 

Fast Fish Medley

15 minutes preparation + 17 minutes cooking

13 serves of vegies in this recipe

Serves 4

Fish medley in a bowl with chopsticks sitting on top

Ingredients

1 cup rice
1 teaspoon olive oil
1 small onion, chopped
1 clove garlic, crushed
425g can chopped tomatoes with herbs
1 fresh red chilli, seeded and chopped
1/3 cup red or white wine (optional)
1 medium red capsicum, seeded and chopped small
1 cup frozen peas
350g white fish fillets (frozen fish can be used), cut into small pieces
100g scallops or scallop pieces (optional)
1 bunch English spinach, washed, drained and chopped

Method

Cook rice following packet directions. Heat oil in pan and cook onion and garlic until softened. Add tomatoes, chilli and wine and simmer for 5 minutes. Stir in cooked rice, capsicum, peas, fish and scallops, cover and cook for 5 minutes or until fish and capsicum are cooked. Stir through spinach until wilted and mixed well with all ingredients.

Variations

Prawns may replace the scallops and other vegetables may be used, such as green beans, sweet corn and snow peas.

 

 

Banana Parcels

5 minutes preparation + 5 minutes cooking

5 serves of fruit in this recipe

Serves 4

Banana parcel in foil on a plate with a small bowl of sauce

Ingredients

4 bananas, peeled and sliced in half length ways
Pulp of 1 large passionfruit
4 large strawberries
½ cup low-fat natural yoghurt
Rind of ½ orange

Method

Preheat barbecue. Take 4 squares of aluminium foil and fold to make double thickness. Place banana in centre and sprinkle with half of passionfruit pulp. Turn in the edges of foil to enclose banana. Place on barbecue and cook for 5 minutes. Remove to serving plate. Open up parcel, slice a strawberry on top of each parcel. Top with remaining passionfruit. In the small bowl mix yoghurt and orange rind and serve with parcel. 

 

 

Check out these three websites for more simple, healthy recipes:

 

 

If you’re after recipes you can make on a budget, visit:


 

For more information on adapting recipes, see: