12 Tasty & Nutritious Recipes · 2017-07-20 · Pour the cornflour mixture into the warm milk, and microwave for 1 minute at a time, stirring between microwaving, until the milk mixture

12 Tasty & Nutritious RecipesRecipes by Accredited Practising Dietitians

2 x 120g salmon fillets, skin on

Seeds from ½ pomegranate

1 Carrot, grated

1 Lebanese cucumber, sliced

1 cup baby spinach

½ cup red cabbage, shredded

10 black Kalamata olives, pits

removed

40g Danish feta

Drizzle extra virgin olive oil

½ lemon, cut into wedges

Pan-fried Salmon with Pomegranate SaladRecipe by Chloe McLeod APD

30 minutes preparation and assembly time – Serves 2

Heat fry pan, drizzle with olive oil. Once oil is hot, place fish in pan, skin

side down. Salmon will be ready to flip while spatula will slide easily

underneath it

Once ready, flip and start cooking with skin side up

Cook for approximately 3-5 more minutes (depending on how rare you

like it), then remove from heat and allow to rest

Meanwhile, remove seeds from pomegranate. Do this by either

holding over a bowl and tapping the outside with a wooden spoon, or

immersing in water and using your fingers to remove the seeds

Combine all salad ingredients except feta in a salad bowl, drizzle with

olive oil, then divide among plates. Crumble feta on top, then add fish

Serve with a wedge of lemon

Cooking oil spray

1 small zucchini

2 eggs

1 tbsp milk

1 tbsp chives, chopped

Cracked pepper

¼ cup cooked quinoa

1 tsp grated Parmesan cheese

Scrambled Eggs with Zucchini Ribbons & QuinoaRecipe by Chloe McLeod APD


Cook quinoa as per packet instructions and set aside

Using a vegetable peeler, peel zucchini into long thin ribbons

Lightly whisk eggs, milk, chives and cracked pepper in a small mixing bowl

Spray a small non-stick frying with oil and heat over low-medium heat

Add zucchini ribbons and cook for 30 seconds

Pour egg mixture into the frying pan. Let sit for 10 seconds, and then fold

the eggs towards the centre of the pan

When the eggs look almost cooked, add cooked quinoa and mix well

Transfer to a serving plate and sprinkle with grated parmesan and serve

2 medium zucchini, sliced

into rounds

1 cup frozen peas

1 cup green beans, top + tailed,

then halved

4 handfuls of spinach

Zest of 1 large lemon

Juice of one lemon

1 tbsp olive oil

2 tbsp lightly chopped mint

50g reduced fat feta

Grilled Zucchini, Pea & Feta SaladRecipe by Emma Stubbs APD


Spray non-stick pan with olive oil and heat. Cook zucchini, in batches

if need, for 2 minutes each side or until golden and tender. Place in a

bowl and cover

Bring a saucepan of water to the boil over high heat. Cook beans for 3

minutes or until bright green and just tender, adding peas for the last 1

minute of cooking. Drain well. Add to zucchini in bowl. Toss to combine

To that bowl, add lemon zest, juice, olive oil, mint and feta, and gently

toss to combine

Serve

This salad teams well with lamb, and quinoa or roasted sweet potato

300g dry pasta of your choice, I like

large shells

1 tbsp olive oil

1 medium brown onion, chopped

finely

2 cloves garlic, crushed

1 stalk of celery, cut into small diced

pieces

1 large handful green beans, with

ends removed and cut diagonally

across into 2cm pieces

½ head broccoli, stalk cut and finely

diced, separate head into florets

¾ cup fresh peas or frozen peas

425g tuna, canned in spring water

2 cups of skim milk

3 tbsps cornflour

1 cup low fat tasty cheese, grated

½ tsp curry powder (optional)

Cheesy Greeny Tuna Pasta Recipe by Jacinta Bryce APD


Cook pasta according to the packet instructions

Cook onion, garlic and celery in a large stock pot on the stove top until the onion softens

Add green beans, broccoli and frozen peas. Turn the heat down to a simmer Add

6 tablespoons of hot pasta water to the pot and pop the lid back on, allowing the

vegetables to steam for 5 minutes, then turn the stove top heat off, but leave the pot

on the stove. This brief cooking period aims for crunchy vegies – adjust if you prefer

soft vegies

Pour milk into a microwave-proof jug and microwave until warm for 2-4 minutes (3

minutes on average for a 1100kw oven)

In a tea cup: add cornflour, then pour 2 tablespoons of cold water over the top, stir

well to dissolve the cornflour

Pour the cornflour mixture into the warm milk, and microwave for 1 minute at a time,

stirring between microwaving, until the milk mixture has thickened up to a sauce

consistency (2 x 1 minute on average for a 1100kw oven)

Add grated cheese and curry powder to the sauce and stir to make the cheesy sauce

Now add everything together in the stock pot. Add the drained tuna to the stock pot,

and break apart slightly with a wooden spoon

Add the pasta and cheese sauce and stir to combine

Ready to serve

½ cup pasta (50g), curly pasta variety

1 tbsps olive oil

1 medium brown onion, chopped finely

2 cloves garlic, crushed

2 medium carrots, wash with peel on, sliced

diagonally across

1 stalk of celery, cut into small diced pieces

3 cups chicken stock, No Added Salt

1 cup water

1 x 400g diced Italian No Added Salt Tomatoes

1 large zucchini, washed, skin left on, halved

lengthwise and sliced diagonally across

1 corn cob, with corn kernels cut off or ½ cup

frozen corn kernels

¾ cup fresh peas or frozen peas

1 x 400g can of 4 bean mix

Warming Vegetable & Bean SoupRecipe by Jacinta Bryce APD


Cook pasta according to the packet instructions

Heat olive oil in large stock pot (I love my Le Creuset) on the stove top

Cook onion and garlic until the onion softens. Add carrot, zucchini and

celery, stirring for a couple of minutes, until the vegetables become

slightly cooked

Add undrained tomatoes, stock and water and bring to the boil

Add corn kernels, peas, drained bean mix and pasta. Return to the boil,

then reduce heat and simmer, uncovered for 20 minutes

Serve

300g mixed mushrooms, sliced

1 tbsp +1 tsp extra virgin olive oil

5 sprigs thyme, leaves picked

1 tbsp red miso paste

2 thick slices sourdough bread,

toasted

1 cup slaw mix

1 tsp apple cider vinegar

Half a lemon, juiced

2 large eggs

1 tbsp sesame seeds

1 tbsp parsley, finely chopped

Miso Mushies on Sourdough Recipe by Monique Heller (Student Dietitian)


Combine the slaw mix with apple cider vinegar and lemon juice in

a bowl

Sauté the mushrooms and thyme in 1 tbsp olive oil in a pan

Mix the miso paste with 2 tablespoons boiling water until dissolved.

Add to pan once mushrooms are soft

Fry the eggs in 1 tsp olive oil until the whites are set

Assemble. Place the slaw on the toast, then the mushrooms and

then one egg

Sprinkle with sesame seeds and chopped parsley

Serve

1 tbsp of grapeseed oil

1 brown onion, finely sliced

5 cloves of garlic, crushed

500g of lean Mince (pork or

beef)

200g mushroom, quartered

6 fresh ripe tomatoes, diced

1x400g tin diced tomato

200g black bean spaghetti

2 cups of water

salt and pepper to taste

oregano, to serve

Black Bean Spaghetti BologneseRecipe by Sandy Chan APD


Heat a large deep frying pan over medium heat. Add the oil,

garlic, onion and cook until onion is soft. Add the mince and cook

for 8-10 minutes. Add the fresh, diced tomatoes, tinned tomatoes,

mushrooms, water and salt and pepper and stir to combine. Bring to

the boil, reduce to lower heat and simmer for 30-40 minutes or the

mixture has thickened

Place black bean spaghetti in a large saucepan of salted boiling

water and cook for 8-10 minutes or follow the cooking instruction on

the packet. Drain and keep warm. Divide among bowls and top with

the bolognese and oregano and serve

1 salmon fillet (around 250g),

cut into 12 pieces

1 firm white fish fillet (around

250g), cut into 12 pieces

12 medium prawns raw peeled,

tails left intact

2 litres of water

2 tbsp of miso paste

300g silken tofu, sliced

Pepper, to taste

200g kale, stems removed and

chopped

Kale & Seafood Tofu Miso SoupRecipe by Sandy Chan APD


In a large bowl season the salmon, white fish and prawns with pepper

Bring 2 litres of water to boil in a large saucepan, add 2 tablespoons

of miso paste, tofu, seasoned fish and prawns, cover and cook for 10-

12 minutes or until fish has cook through

Add the kale and remove from heat. Divide the mixture among bowls

Serve

1 tbsp of grapeseed oil

1 purple onion, finely sliced

4 cloves of garlic, crushed

6 carrots, washed and chopped

6 potatoes, washed and

chopped

400g mushroom, quartered

400g of chicken thigh fillet, cut

into strips

800 ml of water

1 tbsp of miso paste

10 g of fresh thyme

salt and pepper to taste

Miso Glazed Chicken with Thyme Infused VegetablesRecipe by Sandy Chan APD


Heat the oil in a large saucepan over medium heat. Add the onion

and garlic. Saute until the onions are soft. Add the carrots, potatoes,

mushrooms and water and bring to the boil. Reduce the heat and

simmer for about 20 minutes or until potatoes are soft. Divide the

vegetables among bowls and top with fresh thyme

Brush miso paste on chicken strips and put under hot grill until

cook through

Serve with boiled rice topped with black sesame seeds if you wish

for an authentic-looking Asian dish

500g Chicken breast, chopped into

bite-size pieces

½ cup plain yoghurt

1 tsp grated fresh turmeric

½ tsp of garam masala

2 green chillies, chopped finely

¼ tsp ginger ground

SPICE MIX:

1 cup freekeh

1 tsp of grated fresh turmeric

2 red chillies

¼ tsp ground ginger

½ tsp cinnamon

1 large brown onion, chopped

1 tbsp olive oil

1 tbsp of garlic paste

1 cup of prunes, diced

¼ cup chopped coriander

½ cup of plain yoghurt

Canola oil spray oil

Juice of one lime

Super-Freekeh Chicken BiryaniRecipe by Shadia Jammal Djakovic APD

2 hours 25 minutes preparation and assembly time – Serves 4

Marinade the chicken with the yoghurt, turmeric, garam masala, green chillies and

ginger powder in covered bowl for two hours in the fridge

Wash the freekeh by rinsing it until the water runs clear. Add the freekeh to 2 cups of

water in a small pot and bring to the water to a boil. Turn the heat down to low and cover

until firm but not soft, about 10-15 minutes. Put aside to cool down slightly

With a little canola oil spray oil, heat a non-stick pan and cook the chicken until cooked

through, about 5-10 minutes

In another non-stick pan cook the onion in the olive oil until soft and golden, add the

chillies, ground ginger, cinnamon, garlic paste and the prunes. Stir in the drained cooked

freekeh, and mix to combine then take off the heat. Stir through the chopped coriander

Place the freekeh mix in a serving dish, top with the chicken and squeeze with lime juice

Serve

500g unsalted mixed nuts

½ cup of almonds

1 cup of rolled oats

½ cup of dried cranberries

½ cup of sultanas or raisins

¼ cup of chia seeds

¼ cup of flax seeds

1 cup of High Fibre Special K or

muesli-based cereal

1 can of skim condensed milk

1 x 225g packet of dark

chocolate melts

Muesli, Seed & Nut SliceRecipe by Simone Austin APD


Preheat oven to 180C°

Combine all the ingredients in a large mixing bowl and stir well to

combine

Pour into a lined slice tin (aprox. 35cmx25cm)

Bake in oven for 20 minutes, or until nuts are golden

Remove from oven, leave to cool, then slice into squares around

5cm x 5cm or muesli bar size

Makes 20-25 pieces

400g chicken breast

1 tsp olive oil

1 large red onion, chopped and blended to a

paste

100g laksa paste

400ml skim milk

1 tbsp coconut essence

½ cup water

1 heaped tsp chopped red chilli

300g prawns

100 g tofu puffs, halved

250g bag of bean sprouts, washed and drained

300g rice vermicelli, boiled until soft and then

drained

4 heads bok choy

1 bunch of coriander leaves, roughly chopped

1 bunch of mint leaves, roughly chopped

1 lime, cut into wedges

Quick Chicken LaksaRecipe by Yvonne Lee APD


Poach chicken breast in a saucepan of lightly simmering water for

approx. 15 minutes. Set aside to cool then shred

Heat oil in a large saucepan over medium heat. Add onion paste and stir

fry until caramelised. Add laksa paste and fry for around 2 minutes, or

until fragrant. Add skim milk, coconut essence and water. Stir to combine,

then bring to the boil. Add chopped chilli to taste

Add prawns and heat until they are almost cooked. Add tofu puffs and

beansprouts. Stir gently to combine, then reduce heat to low and cook

for 2 minutes. Turn heat off

Pour hot water over the bok choy to blanch. Drain

Divide the boiled noodles into soup bowls then add the laksa mixture. Top

with chicken, bok choy, coriander and mint. Finish with a wedge of lime

and serve

Documents

12 Tasty & Nutritious Recipes · 2017-07-20 · Pour the cornflour mixture into the warm milk, and microwave for 1 minute at a time, stirring between microwaving, until the milk mixture