Chunky chilli con carne

Serves: 6

Ingredients

  • 500g stewing steak trimmed of fat and cut into 2cm cubes
  • 1 onion, chopped
  • 1 carrot, finely grated
  • 1 garlic clove, chopped
  • 1 tin chopped tomatoes
  • 2 large tins of kidney beans, drained
  • 1 packet salt-reduced taco seasoning
  • Dried chilli flakes to taste
  • 2 tablespoons tomato paste
  • 1 cup salt-reduced real beef stock
  • 1 tablespoon of olive oil
  • Cooked brown rice and salad to serve

Method

  1. Brown the cubes of steak in olive oil and set aside in an ovenproof casserole dish
  2. Sauté the onion, grated carrot, garlic and, if you like a stronger chilli flavour, add the extra chilli flakes
  3. Add the vegetable mixture to the casserole with the salt-reduced taco seasoning, chopped tomatoes, beef stock and tomato paste.
  4. Place the lid on the casserole and bake in the oven at 180°C (160°C fan-forced) for 1 ½ hrs
  5. Add the drained kidney beans and bake for another 30 mins
  6. Serve with cooked brown rice and salad

Picture sourced from: http://www.taste.com.au

Salmon with walnut and herb crust

Serves: 4-6 (depending on size of fish fillet)

Ingredients

  • 1 large salmon fillet (approx 750 g to 1 kg) brushed with olive oil
  • 1 tablespoon olive oil (extra)
  • 1/2 cup continental parsley, chopped
  • 1/4 cup dill, chopped
  • 1 clove garlic, crushed
  • 1/2 cup walnuts, chopped and lightly dry roasted
  • 1 tablespoon lemon juice
  • Extra lemon wedges for serving

Method

  1. Preheat the oven to 200°C (180°C fan-forced)
  2. Line a baking dish with baking paper, place the oiled salmon into the dish and bake for 5 minutes
  3. Meanwhile, combine all the crust ingredients in a medium-sized bowl
  4. Remove the salmon from the oven and spread with ¾ of the crust mix
  5. Place the salmon back in the oven for a further 5 to 10 minutes (depending on whether you prefer it a little rare or cooked through)
  6. Carefully cut the fillet into 4 to 6 pieces and place on a serving plate sprinkled with the remaining crust mix
  7. Serve with the extra lemon wedges, new potatoes and a tossed salad

Greek spinach pie (Spanakopita)

Serves: 6

Ingredients

  • 1 packet of filo pastry
  • A little olive oil to brush filo
  • 2 bunches of English spinach or 1 bunch of silver beet
  • 200g fetta, crumbled
  • 250g low-fat ricotta
  • 3 eggs, lightly beaten
  • 2 tablespoons fresh dill, chopped
  • 3 tablespoons fresh mint, chopped
  • 8 shallots, finely sliced
  • 1/2 cup of pinenuts

Method

  1. Remove the stalks and tough white centre of the spinach leaves and slice
  2. Blanch the spinach in a pot of boiling water until wilted
  3. Drain and cool, squeeze out excess water and chop the spinach again
  4. In a large bowl, mix together the spinach, fetta, ricotta, beaten eggs, herbs and pinenuts
  5. Season with freshly ground black pepper and a little salt - the fresh herbs will provide lots of flavour reducing the need for salt
  6. Spray or brush the filo sheets on each side with olive oil
  7. Line a baking dish with half the filo sheets
  8. Pour the filling over the pastry and place the remaining filo sheets over the top
  9. Tuck the pastry down well around all sides
  10. Bake in a moderate oven for 40 minutes
  11. Allow to stand for 5 mins before cutting

Picture sourced from: http://www.taste.com.au

Vegetable curry

Serves: 4

Ingredients

  • 150g brushed potatoes, cut into small cubes
  • 150g sweet potato
  • 1 onion
  • 1/2 cauliflower, cut into small florets
  • 1 carrot, cut into thin slices
  • 1 large handful of baby spinach
  • 2 garlic cloves
  • 2 teaspoons fresh ginger, finely grated
  • 1 1/2 cups salt-reduced vegetable stock
  • 125mls of passata
  • 1 cup of frozen baby peas
  • 1/2 to 1 tablespoon of madras curry paste
  • 1/2 cup reduced-fat Greek/natural yoghurt with 2 teaspoons cornflour mixed through
  • 1/2 cup reduced-fat Greek/natural yoghurt with 2 teaspoons chopped mint stirred through to serve
  • Cooked basmati rice to serve

Method

  1. Use a frying pan that has a lid (you will put the lid on when simmering the curry) to heat the oil
  2. Add the onions and cook til soft
  3. Add the garlic and the ginger and cook, stirring for one minute
  4. Add the curry paste, potatoes, carrot and cauliflower
  5. Stir to heat through before adding the passata and vegetable stock
  6. Simmer for 15 minutes with the lid on, or until the vegetables are tender
  7. Stir the yoghurt/cornflour mixture into the curry, then add the peas and baby spinach
  8. Simmer for a few minutes until they are cooked through
  9. Serve in a bowl with the cooked basmati rice and a dollop of the minted yoghurt

Vegetable lasagne

Preparation time: 20 minutes

Cooking time: 30 minutes + 10 minutes to stand

Serves: 6

Storage: Covered in the fridge or freezer (loses some of its texture when reheated)

Ingredients

  • 1 small eggplant or 2 thin eggplants, cut into ½cm slices
  • 1 bunch of silver beet
  • 250g reduced-fat ricotta cheese
  • 1 1/2 cups tomato sauce/passata
  • 1 handful fresh basil, roughly chopped
  • 4 lasagne sheets
  • 1 1/2 cups grated reduced-fat mozzarella cheese
  • 2 tablespoons reduced-fat parmesan cheese
  • Olive or canola oil spray
  • Pepper to season

Method

  1. Preheat the oven to 200°C(180°C fan-forced)
  2. Line a baking tray with foil and spray with oil
  3. Lay the eggplant on top and spray the eggplant with oil
  4. Bake for 10 minutes, turning once, until eggplant is soft and slightly browned
  5. Cut the stalks off the silver beet, roughly chop the leaves, place in a colander and rinse well
  6. Pour a jug of boiling water over the silver beet to wilt it
  7. Once cool enough to touch, remove any thick stalks and squeeze the water out of the leaves
  8. In a bowl, mix the basil and tomato sauce
  9. Line a casserole/lasagne dish with 1 to 2 sheets of lasagne
  10. Lay half the eggplant over the lasagne sheets, spread with half the ricotta cheese, then place half the silver beet on top
  11. Drizzle with half the tomato-basil mixture, sprinkle with a third of the cheese, 1 tablespoon of parmesan and season with pepper
  12. Place another layer of lasagne on top, then repeat the layering process
  13. Finish with lasagne and a sprinkling of the remaining mozzarella
  14. Place in the oven for 30 minutes, or until cheese is melted and slightly browned
  15. Stand for 10 minutes before serving with a side salad

Picture sourced from: http://www.taste.com.au

Roast lamb with pears

Preparation time: 30 minutes

Cooking time: 1 hour 20 minutes cooking and 10 minutes to rest

Serves: 6

Storage: Covered in the fridge or freezer

Ingredients

  • 1 leg of lamb (approx. 1kg) 
  • 2 teaspoons minced garlic, or 2 cloves, crushed 
  • 1 tablespoon olive oil 
  • 3 tablespoons fresh rosemary, or 1 ½ tablespoons dried 
  • 3 pears, peeled, cored and halved 
  • 1 large potato, cut into chunks 
  • 1 medium sweet potato, peeled and cut into chunks 
  • 1/2 butternut pumpkin, peeled and cut into chunks 
  • 2 medium carrots, peeled and cut into chunks 
  • 1 large broccoli floret

Method

  1. Preheat oven to 180°C(160°C fan-forced) 
  2. Trim fat off the lamb 
  3. Mix garlic, oil and rosemary together in a bowl 
  4. Rub the oil mix over the lamb and reserve the remaining mixture 
  5. Place lamb on a rack in a baking dish and cook for 15 to 20 minutes 
  6. Meanwhile, line a separate baking pan with foil and spray or drizzle with oil 
  7. Place the vegetables and pears into the baking pan and spray or drizzle with more oil to coat 
  8. Remove lamb from the oven, brush with the oil, garlic, rosemary mixture and bake for a further 40(rare) to 70 minutes (medium to well-done) 
  9. Place the vegetables into the oven, above the lamb and bake for an hour 
  10. Remove the lamb from the oven 
  11. Check that it is cooked to your liking by inserting a skewer into the centre, remove it, then press the flat of the skewer against the meat, the pinker the juice, the rarer the meat – if the juice is red, the lamb is not cooked 
  12. Wrap the lamb in foil and let it rest for 10 minutes, before carving 
  13. Cook the broccoli in the microwave or steamer for around 3 minutes

Note: The sweeter vegetables such as pumpkin, sweet potato and pears will cook and brown faster than the potatoes. These may be removed early and covered with foil to keep warm.

Picture sourced from: http://www.gofor2and5.com.au

Chicken risotto

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 4-6

Storage: Covered in the fridge or freezer

Ingredients

  • 1 onion, diced
  • 1/2 tablespoon olive oil
  • 1 teaspoon minced garlic, or 1 clove, crushed
  • 400g chicken breast or thigh, trimmed of fat and cubed
  • 2 cups Arborio rice
  • 5 cups salt-reduced chicken stock
  • 2½ cupsbutton mushrooms, sliced
  • 1 small floret broccoli
  • 1/4 cup white wine
  • Pepper to season
  • 2 cups baby spinach leaves

Method

  1. In a large saucepan or pot, fry the onion and garlic in the oil over medium heat for about 3 minutes
  2. Add the chicken and stir until browned.
  3. Add the rice and stir for 5 minutes, until rice has changed colour slightly
  4. Add the wine and stir until absorbed
  5. Add 1 cup of stock and stir until absorbed
  6. Add the broccoli and another cup of stock, stir until absorbed
  7. Add the mushrooms and the remaining 2 cups of stock, one at a time – making sure the liquid has been absorbed before adding more
  8. Test the rice – if it is not cooked, add water as required
  9. Remove from the heat, season with pepper, stir through the spinach and serve

Picture sourced from: http://www.taste.com.au

Salmon and Dill Macaroni

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients

  • 1 1/3 cups dried macaroni
  • cooking oil pray
  • 2 x 150g salmon steaks (300g in total), skin removed
  • 375mL can 98.5% fat-free evaporated milk
  • 2 garlic cloves, crushed
  • 40g baby spinach leaves
  • 4 green onions, finely chopped
  • 2 tbs dill, chopped 

Method

  1. Cook pasta following packet instructions or until tender. Drain and return to saucepan.
  2. Meanwhile, spray salmon with cooking oil. Heat a large non-stick frying pan over medium-high heat. Add salmon and cook for 3 minutes on each side, or until cooked to your liking. Transfer to a plate. Use a fork to flake salmon into large pieces.
  3. Add milk and garlic to frying pan and simmer over low heat. Add macaroni and cook, stirring, for one minute or until hot. Remove from heat. Stir in the spinach, onions, dill and salmon until spinach just wilts. Divide between four bowls and serve.

Read more about the health benefits of salmon for your liver. 

Picture sourced from: http://www.healthyfood.co.nz

Beef, broccoli and snow pea stirfry

Preparation time: 15 minutes

Cooking time: 10 minutes 

Serves: 4

Ingredients

  • 250g cooked Hokkien egg noodles
  • 2 teaspoons oil
  • 400g rump steak, sliced
  • 1 medium brown onion, diced
  • 2 cloves garlic crushed
  • 1 teaspoon ginger, peeled and grated
  • 1/2 head broccoli, cut into florets
  • 100g snow peas, ends and strings removed
  • 2 tablespoons water
  • 1 tablespoon oyster sauce
  • 1 teaspoon cornflour
  • 1/2 tablespoon reduced-salt soy sauce
  • 1 teaspoon chilli sauce

Method

  1. Prepare noodles following packet directions. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm.
  2. Add onion, garlic and ginger, cooking until onion is translucent. Add broccoli, snow peas and water, cooking until vegetables soften. Return beef to pan. In a small bowl combine water, cornflour and sauces. Stir through beef and vegetables and allow to bubble and thicken.

Variation: Substitute 400g lean pork leg steak for beef. Add other vegetables e.g. chinese cabbage, bok choy and sliced carrots.

Read more about the health benefits of broccoli for your liver.

Picture sourced from: http://www.taste.com.au 

Chicken & Corn Soup 

picture of chicken and corn soup

picture of chicken and corn soup

Preparation time: 15 minutes

Serves: 4

Ingredients

  • 1 small chopped onion 
  • dessertspoon olive oil 
  • 500 mls reduced salt chicken stock 
  • 1 can creamed corn 
  • 1 can corn niblets (drained) 
  • 1 medium potato grated 
  • 3 chicken tenderloins (finely chopped raw) 
  • 2 tablespoons light cream 
  • some finely chopped spring onions to garnish

Method

  1. Fry the onion in the oil until softened, add the grated potato and stir it in the pan for a minute or two. 
  2. Add the chicken stock and the corn niblets. Cook until the onion and potato is cooked then add the can of creamed corn. Wait until starting to bubble and add the finely chopped raw chicken meat. Cook an extra couple of minutes. 
  3. Add some black peeper and check if extra salt needed. Add cream, garnish with chopped spring onions.  

Picture sourced from: http://www.taste.com.au

Grilled salmon with peach salsa

Serves: 4

Ingredients: 

  • 3 peaches, pitted, halved
  • 1 large red capsicum, cut in half and seeded
  • 2 tbs canola or grapeseed oil, divided
  • 1/2 red onion, finely diced
  • 1 jalapeno, seeded, minced
  • 1/3 cup chopped coriander 
  • 1/3 cup chopped fresh mint
  • 2 tsp honey
  • zest of lime
  • 450g salmon fillets, cut into 4 equal-sized pieces
  • 1/4 tsp sea salt

Method:

  1. Preheat grill to medium heat.  brush peaches and red capsicums with 1 tbs oil.  Grill peaches for 4 minutes per side.  Grill red capsicums until slightly charred all over, turning every 2 minutes.  Remove from grill and let cool.   
  2. In a medium-sized bowl, toss together red onion, jalapeno, coriander, mint, honey and lime zest and juice.  Remove skin from cooled peaches (it will slip off).  Chop peaches; stir into onion mixture.
  3. Brush both sides of the salmon fillets with remaining oil, then season with sea salt.  Grill for 5 minutes per side (skin side down first) or until flesh is light pink throughout and flakes easily.  Serve with peach salsa.

Read more about the health benefits of salmon for your liver.

Picture sourced from: http://foodgawker.com