New Recipes
Honey Pork Chops (this is DELICIOUS)
Time to make 20mins
Serves 4
Cals per serve 330 plus rice
Ingredients:
4 Pork chops bone in or out
Salt & Pepper
1 tsp garlic powder
2 Tbsp EVOO
1 Tbsp butter
6 garlic cloves, minced
1/4 cup honey
1/4 cup water
2 Tbsp vinegar (rice wine/apple cider or white)
2 cups cooked rice (2/3 cup uncooked rice) – Use microwave rice for quick and easy option
Fresh parsley to garnish optional
Instructions:
1. Season chops with salt, pepper and garlic powder
2. Heat oil in a plan over medium high heat until hot. Sear chops on both sides until golden and cooked through (about 4-5mins each side). Transfer to a plate and set aside.
3. Reduce heat to medium, melt butter in the same pan, scraping up any browned bits from the meat. Saute garlic until fragrant, add the honey, water and vinegar. Increase heat to medium high and continue to cook until the sauce reduces down and thickens slightly (3-4mins), stir occasionally.
4. Add pork back into the pan, baste generously with the sauce and broil for 1-2minutes or until the edges are slightly charred.
5. Garnish with parsley and serve over rice.
Slow Cooker Thai Pineapple Curry
Serves 6
Cals per serve 210 + Rice (1 cup cooked roughly 200-250cals)
Ingredients:
400g can of chickpeas, drained and rinsed
1 fresh pineapple, cored and chopped into 2cm pieces
450g sweet potatoes (approx 1 large), peeled and chopped
1 green capsicum, sliced into thin strips
1 small brown onion, chopped
2 large garlic cloves, minced
400ml can of coconut milk
3 Tbsp curry powder
1.5 tsp salt
1/2 tsp crushed red pepper flakes (optional – spicy)
2 cups uncooked or 6 cups cooked rice of your choice
Instructions:
1. Add all ingredients to your slow cooker and cook for 6-8hrs on low – or until onions and peppers are tender.
2. Serve with 1 cup of cooked rice per person
3. Enjoy!
NOTE: If you want this to be a meat meal – add 500g chicken breast cut into small pieces (you will need to add the extra calories)
Enjoy!
Chicken Noodle Stir Fry
Serves 4
Cals per serve 380
Ingredients:
2 tsp sesame oil
5 boneless and skinless chicken thighs, cut into small pieces
1 small onion, sliced
1 small broccoli, broken into small pieces
2/3 cup snow peas (cut into small pieces) or frozen peas
1/3 cup green beans
1 small red capsicum, diced
8 canned baby corn spears
1 1/2 tsp minced garlic
2 Tbsp oyster sauce
1 1/2 Tbsp soy sauce
2 tsp brown sugar
300g Hokkien Noodles, prepared to package instructions prior to cooking (pre wash)
Instructions:
1. Heat a wok over medium high heat. Add oil and when hot, fry the chicken until golden and cooked through (in separate batches if necessary). When all the chicken is cooked, add broccoli, snow peas, beans, capsicum and corn spears. Stir fry vegetables until still crunchy on the outside but beginning to soften on the inside. Add garlic, sauces and sugar and mix to combine.
2. Add pre washed noodles and simmer stirring occasionally for 2-3 mins or until the vegetables have turned bright in colour and the noodles have softened and cooked through.
3. Serve and enjoy!
Healthy Nachos
Serves 4
Cals per serve 460
Pre time 20mins
Cook time 10mins
Please NOTE: The salsa is best when made at least 4 hrs prior to enjoy most flavoursome!
Ingredients:
230g beef mince
2 medium diced onions
1 diced red capsicum
2 diced green capsicum
1 cup beans (any kind you like)
170g tortilla chips
1 1/4 cup shredded cheese
1 diced avocado
2 diced tomatoes
1 diced spring onion
1 sliced jalapeno (optional)
salsa
Spices:
1 tsp child powder (optional)
1/2 tsp oregano
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp salt
Instructions:
1. Add beef mince, onions and capsicums to large pan. Cook over medium high heat until mince is done. Drain if needed.
2. Add child powder, oregano, paprika, cumin, salt and beans to pan. Stir well and cook for about 3 mins. Remove from heat
3. Arrange half of chips on 2 large plates. Sprinkle with 1/3 of the cheese. Top with half of the ground beef mixture. Sprinkle with 1/3 of the cheese. Top with remaining chips. Top with the remaining mince and then sprinkle with remaining cheese.
4. Microwave for 45-60secs until the cheese is melted
5. Top with desired toppings. Serve and Enjoy!
Home made salsa:
4 Serves
Ingredients:
1 can diced tomatoes
1/2 chopped onion
2 minced garlic cloves
hand full coriander or parsley
1/2 small jalapeño (seeds in for spicy version or remove seeds for mild version)
1/4 tsp salt
1 tsp vinegar (I use apple cider vinegar but you can also use lime or lemon juice)
Instructions:
1. Add tomatoes, onion, garlic, coriander and jalapeno to food processor or blender and mix until smooth.
2. Transfer to a bowl and stir in salt and vinegar.
3. Refrigerate for min 4hrs for most flavoursome result!
BBQ Chicken Potatoes
Serves 4
Cals per serve 325
Ingredients:
2 medium sweet potatoes, halved
500g shredded chicken (from the butcher or home made use cooked chicken breast)
1/3 cup BBQ sauce (to taste)
Chopped parsley to garnish
1 Sliced Spring onion to garnish
Directions:
1. Preheat oven to 220deg C. Lay sweet potatoes cut side up on a large baking sheet. Roasted until tender, about 35mins.
2. In a saucepan on medium-low, stir together the chicken and BBQ sauce. Heat until warm about 5-10mins
3. Top each potato with a scoop of chicken. Spoon over additional BBQ sauce and sprinkle with parsley and spring onions if desired.
Enjoy!
Speedy Spring Salad
Serves 4
Left overs keep in fridge in air tight container for up to 3 days!
Cals per serve 310
Time to make 10mins
Ingredients
Salad:
2 Tbsp EVOO
420g can garbanzo beans, drained and rinsed
2 tsp ground cumin
950g cherry tomatoes or tomatoes, halved
1/4 cup chopped fresh parsley leaves
Dressing:
2 Tbsp EVOO
1 Tbsp vinegar
1 tsp minced shallot
salt & pepper
Instructions
1. Heat the oil in a large pan over medium-high heat, add chickpeas and spread out into single layer. Cook until lightly browned, 3-4 mins. Stir, add a big pinch of salt, spread the chickpeas out again. Cook for 2 mins, then stir and spread out again as needed, until golden brown and blistered on all sides.
2. Remove from heat, add cumin and toss to coat.
3. For dressing, place oil, vinegar, shallot, salt and pepper together in a large bowl and whisk to combine.
4. Add chickpeas, tomatoes and parsley and toss to combine. Taste then season with salt and pepper as needed.
Enjoy!
Speedy Lunch Soup
Time to prep 10mins
Serves 2
Cals per serve 260
Ingredients:
1 litre chicken stock
3 spring onions sliced
1 Tbsp oyster sauce
2 Tbsp soy sauce
110g dried chinese noodles of your choice
1 Bok Choy sliced
Instructions:
1. In a large pan, heat the chicken stock and bring to a boil.
2. Add the spring onions, bok choy, soy sauce, oyster sauce and the noodles.
3. Recude the heat and cook according to the noodle package instructions until tender.
4. Serve hot & Enjoy
Mexican Lasagna
Serves 4
Cals per serve 350
Time to make 45mins
Ingredients:
Sauce:
640g crushed canned tomatoes
12ml olive oil
1 clove garlic
1/2 red onion, chopped
1 cup fresh coriander
2 1/2 tsp of each: cumin, oregano and paprika
3/4 tsp of each: salt, garlic powder, cayenne pepper (optional) and sugar
1/2 Tbsp coriander powder
black pepper
NOTE: this makes about 5 cups of sauce. We need 4 cups so you will have a little left over which you can use as a pasta sauce or it makes a great salsa for tacos, burritos etc keep in the freezer until needed
Filling:
12ml olive oil
1 garlic clove, minced
1/2 red onion, chopped
1 large red capsicum
1 1/2 zucchini
To assemble:
340g can black beans (drained and rinsed)
1 1/4 cups frozen corn
5 large flour tortillas
160g grated low fat cheddar cheese
Fresh coriander
Instructions:
1. Preheat oven to 180deg C
2. Place sauce ingredients in a blender and whizz until onion is no longer visible.
3. Heat oil in a large pan, add garlic and onion, cook for 1min. Add capsicum, cook for 1min. Add zucchini and cook for 3mins until charred. Remove pan from heat.
4. Add a bit of sauce to the bottom of your casserole dish. Place 1 tortilla in the middle, then tear one in half and place on either side (to cover the entire casserole dish)
5. Top with half of the filling then scatter over half of the black beans and half the corn. Drizzle over 1 cup sauce and 1/3 grated cheese.
6. Repeat with another layer so you have 2 layers of filling. Then for the last layer, top with tortillas then cover with 2 cups sauce and scatter over remaining cheese.
7. Bake for 25mins or until cheese is bubbling and golden. Garnish with fresh coriander and serve. Enjoy 🙂