Your midday meal doesn’t need to be fancy to tick off all those healthy requirements
CORN, BUCKWHEAT AND TOMATO SALAD WITH CHICKEN MEATBALLS
PREPARATION TIME: 20 MINS COOKING TIME: 25 MINS SERVES 2 (AS A LIGHT MEAL)
50g (¼ cup) buckwheat
185ml (¾ cup) boiling water 1 corn cob, husk and silk removed 60ml (¼ cup) water
250g grape tomatoes, halved 1 cup basil leaves
30g low-fat feta, crumbled
125g chicken breast mince 1 clove garlic, crushed
1 egg yolk (from 60g egg)
20g (¼ cup) fresh breadcrumbs, made from day-old grain bread ¼ tsp olive oil
½ cup basil leaves, finely chopped 1 clove garlic, crushed
1 tsp extra virgin olive oil
Freshly squeezed juice of ½ lemon
1 Rinse buckwheat in a sieve under cold running water until water runs clear. Transfer to small saucepan with the boiling water. Bring to boil over high heat.
ASIAN PRAWN SALAD WITH LIME AND CHILLI DRESSING Heat and crunch combine in a tasty Asian fusion, see recipe, opposite >>
Reduce heat to medium and cook,
partially covered, for 25 minutes or until tender. Drain and rinse well.
2 Meanwhile, put corn and water in a shallow microwave bowl. Cover and cook on high/
100% for 4 minutes or until tender. Drain well and set aside to cool slightly. Using a sharp knife, cut corn from cob and set aside.
3 To make chicken meatballs, combine mince, garlic, egg yolk and breadcrumbs in a small bowl. Using wet hands, shape into 14 small balls. Heat oil in a large non-stick frying pan on mediumhigh heat. Add meatballs and reduce heat to medium. Cook, turning often, for 6-7 minutes or until cooked through.
4 To make dressing, put basil and garlic in a small bowl. Stir in oil and lemon juice.
5 Put buckwheat, corn, tomatoes, basil and feta in a large bowl. Add meatballs and dressing. Toss to combine and then serve.
ASIAN PRAWN SALAD WITH LIME AND CHILLI DRESSING (opposite) PREPARATION TIME: 15 MINS SERVES 4 (AS A LIGHT MEAL)
160g (3 cups) finely shredded
Chinese cabbage (wombok) 1 large carrot, coarsely grated
100g snow peas, finely shredded 1 bunch coriander, leaves picked 40g unsalted dry-roasted cashews,
600g cooked king prawns, peeled
and deveined, tails left intact
70g Chang’s Original Fried Noodles
or gluten-free noodles
Lime and chilli dressing
Zest of ½ large lime
Juice of 1 large lime
2 tsp olive oil
1 tsp finely chopped fresh chilli 1 tsp caster sugar ½ tsp fish sauce
1 To make dressing, put lime zest, juice, oil, chilli, caster sugar and fish sauce in a small bowl. Whisk to combine.
2 To make salad, put cabbage, carrot, snow peas, coriander, cashews and prawns in a large bowl. Toss to combine.
3 Add dressing to salad and toss to combine. Divide salad between shallow serving bowls. Sprinkle over fried noodles and serve.
SMOKY PAPRIKA AND SWEET POTATO SOUP WITH CHICKPEAS AND PROSCIUTTO PREPARATION TIME: 20 MINS COOKING TIME: 40 MINS SERVES 4 (AS A LIGHT MEAL)
1 Tbsp extra virgin olive oil 1 brown onion, chopped
2 cloves garlic, crushed
1 Tbsp smoked paprika
1 tsp ground harissa
1kg orange sweet potato, peeled,
1 Massel Ultracube Salt Reduced
Vegetable Stock Cube
1.5L (6 cups) boiling water
Olive oil cooking spray
20g thinly sliced prosciutto
40g (1⁄3 cup) The Happy Snack
Company Crunchy Roasted
Freshly ground black pepper, to
1 Heat oil in a large saucepan over a medium heat. Add onion and garlic. Reduce heat to medium-low and cook, stirring occasionally, for 8-10 minutes or until the onion softens.
2 Add paprika and harissa and cook, stirring, for 30 seconds. Add sweet potato and stir to combine. Add combined stock cube and water. Cover and bring to a simmer over a high heat. Reduce heat to low and cook, stirring occasionally, for 25 minutes or until sweet potato is very tender.
3 Set aside for 10 minutes to cool slightly. Transfer to a food processor or blender. Cover and process (in batches, if necessary) until smooth. Return to pan. Cook, stirring, over a low heat until heated through.
4 Meanwhile, preheat a grill on medium. Line an oven tray with foil. Spray prosciutto with cooking spray and arrange on prepared tray. Transfer to grill and cook for 4-5 minutes or until prosciutto starts to darken and crisp. Set aside to cool. Break into pieces.
5 Divide soup between bowls. Top with the prosciutto and chickpeas, sprinkle with pepper and serve.
You can freeze individual portions, without the prosciutto and chickpeas, in small airtight containers for up to 3 months.
PER SERVE 1230kJ, protein 9g, total fat 8.9g
(sat. fat 1.6g), carbs 40g, fibre 10g,
• Carb exchanges 2½ • GI estimate low • Gluten free ➤
ROASTED VEGETABLE PESTO PASTA PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 2 (AS A LIGHT MEAL)
300g orange sweet potato,
1 red capsicum, chopped
1 red onion, cut into thin wedges 2 tsp extra virgin olive oil
40g dried pasta (such as casarecce)
or gluten-free pasta
50g (2 cups) baby spinach leaves 1 Tbsp Jamie Oliver Italian Herb
Pesto or gluten-free pesto
10g parmesan shavings, to serve
1 Preheat oven to 200°C (fanforced). Line a shallow roasting pan with baking paper. Add sweet potato, capsicum and onion to prepared pan. Drizzle over oil and toss to combine. Roast for 25 minutes, turning once, or until vegetables are tender.
2 Meanwhile, cook pasta in a medium saucepan of boiling water following pack instructions, or until al dente. Drain. Return to pan.
3 Add roasted vegetables,
spinach and pesto to pasta. Toss until well combined and spinach has wilted slightly. Divide between shallow serving bowls. Sprinkle over the parmesan and then serve.
PER SERVE 1460kJ, protein 12g, total fat 11.5g (sat. fat 2.3g), carbs 44g, fibre 10g, sodium 136mg
• Carb exchanges 3
• GI estimate low
• Gluten-free option
ASIAN PORK AND NOODLE SALAD PREPARATION TIME: 15 MINS PLUS 15 MINS STANDING COOKING TIME: 5 MINS SERVES 2 (AS A LIGHT MEAL)
40g bean thread vermicelli
1 tsp olive oil
150g Heart Smart pork mince 3cm piece ginger, peeled, finely
2 cloves garlic, finely chopped 1 cup bean shoots
1 cup coriander leaves
1 carrot, cut into short, thin strips ½ capsicum, cut into short, thin
2 tsp sweet chilli sauce
1 tsp olive oil
1 tsp fish sauce
Zest of ½ lime
Freshly squeezed juice of 1 lime
1 Put vermicelli in a medium bowl and cover with plenty of cold water. Set aside for 15 minutes to allow noodles to soften. Drain well and cut into shorter lengths. Return to bowl. 2 Meanwhile, heat oil in a large non-stick wok over a mediumhigh heat. Add mince, ginger and garlic. Stir-fry for 2-3 minutes or until mince is cooked through. Transfer to a bowl and set aside to cool for 5 minutes.
3 Add bean shoots, coriander, carrot and capsicum to noodles, along with the mince mixture. Toss to combine.
4 To make dressing, whisk all of the ingredients together in a bowl.
5 Add dressing to salad and toss gently to combine. Divide between shallow serving bowls and serve.
PER SERVE 1340kJ, protein 20g, total fat 13.3g
(sat. fat 3.7g), carbs 26g, fibre 8g,
• Carb exchanges 1½ • GI estimate medium
“Eating low GI meals can assist
with weight management by helping you feel fuller for longer and reducing the urge for unnecessary
snacks” SHANNON LAVERY,
NUTRITION INFO PER SERVE 1154kJ, protein 21g, total fat 12.2g (sat. fat 3.2g), carbs 18g, fibre 5g, sodium 478mg
• Carb exchanges 1
• GI estimate low • Gluten-free option