• Comfort faves made healthy
Pizza, tacos and burgers can still have a place at the table – just with a few simple updates. Learn the culinary tricks to cut down kilojoules, salt and fat
CHICKEN TOSTADAS
PREP TIME: 10 MINS
COOK TIME: 10 MINS
SERVES 2 (AS A LIGHT MEAL)
80g shredded cooked skinless
chicken breast
1/2 tsp ground cumin
1/4 tsp chilli powder
60g (1/4 cup) fat-free Greek-style
natural yoghurt
1 tsp chipotle pepper in
adobo sauce
4 x 15cm mini corn tortillas
2 light The Laughing Cow
cheese triangles
1 cup shredded red cabbage
1/4 cup roughly chopped coriander Lime wedges, to serve (optional)
1 Preheat oven to 190°C (fanforced). Line a baking tray with baking paper.
2 Combine chicken, cumin and ground chillies in a small bowl. Combine yoghurt and chipotle pepper in a separate bowl.
3 Spray the tortillas with cooking spray and cook in preheated oven for 8-10 minutes, turning once, or until slightly crisp and lightly browned.
4 Spread the tortillas with cheese. Top with the chicken, cabbage and coriander. Serve with yoghurt mixture and lime wedges, if using.
HEALTH TIP
To boost the fibre of this meal, finish off with a piece of fruit. ➤
SPICY THAI NOODLES WITH CHICKEN
PREP TIME: 10 MINS COOK TIME: 10 MINS SERVES 2 (AS A MAIN)
85g dried rice noodles
1 tsp olive oil
250g skinless chicken breast, trimmed of fat, cut in half horizontally
½ red capsicum, cut into thin strips ½ green capsicum, cut into thin
strips
1 large carrot, cut into thin sticks 2 Tbsp light crunchy peanut butter 1 Tbsp salt-reduced soy sauce or
gluten-free soy sauce
Pinch red chilli flakes 2 green shallots, thinly sliced Lime wedges, to serve
1 Cook the noodles in a large saucepan of boiling water, following packet directions, or until tender. Drain, reserving 80ml (1/3 cup) of the cooking water. Return noodles to pan.
2 Meanwhile, heat the oil in large non-stick frying pan over medium heat. Add the chicken and cook for 2-3 minutes each side, or until cooked through. Transfer to a plate. Add capsicum and carrot to the pan. Cook, tossing often, for 2-3 minutes, or until tender crisp.
3 Whisk peanut butter, soy sauce, chilli flakes and 1-2 Tbsp of the reserved cooking liquid in a small bowl.
4 Thinly slice the chicken. Add chicken and vegetables to the noodles. Add the sauce and toss to coat, stirring in the additional reserved cooking water if needed. Top with the sliced green shallots, and serve with lime wedges.
COOK’S TIP
If you like, substitute 80g dried wholemeal spaghetti or gluten-free spaghetti for the rice noodles. Cook according to package directions, reserving
1⁄3 cup of the cooking water. ➤
Say ‘hola!’ to a fresh and f lavourful Mexican staple
BEEF GOULASH SOUP
PREP TIME: 15 MINS
COOK TIME: 35 MINS
SERVES 4 (AS A LIGHT MEAL)
1 tsp olive oil
170g beef sirloin steak, trimmed of fat, cut into
2cm pieces
1 small brown onion, chopped
500ml (2 cups) water
375ml (11/2 cups) salt-reduced
beef stock
400g can no-added-salt
chopped tomatoes
1 carrot, thinly sliced
1 tsp cocoa powder
1 clove garlic, crushed
1 cup finely shredded cabbage
30g wide dried egg noodles
2 tsp ground paprika, plus extra to serve (optional)
60g (1/4 cup) light sour cream
Chopped parsley, to serve (optional)
1 Heat oil in a large saucepan over medium-high heat. Add meat and cook, stirring often, for 3-4 minutes, or until browned. Add the onion and cook, stirring often, for 3 minutes or until onion softens.
2 Add the water, stock, tomatoes, carrot, cocoa powder and garlic to pan. Increase heat to high and bring to the boil. Reduce heat to medium and simmer, uncovered, for 15 minutes or until meat is tender.
3 Add cabbage, noodles and paprika to pan. Simmer for
5-7 minutes, or until noodles are tender, but still firm.
Remove pan from heat.
4 Divide soup among serving bowls. Top with sour cream, parsley and extra paprika, if desired.
COOK’S TIP
You can freeze soup in individual containers for up to 3 months. Don’t forget to label and date first. ➤
SOUTHWEST SALMON CHOWDER
PREP TIME: 15 MINS
COOK TIME: 35 MINS
SERVES 8 (AS A LIGHT MEAL)
375ml (11/2 cups) water
600g skinless and boneless salmon fillets or 3 x 210g cans skinless and boneless salmon, drained and flaked
1 Tbsp olive oil
2 red or orange capsicums, chopped
3 green shallots, thinly sliced, white and green parts separated
3 Tbsp plain flour or gluten-free flour
875ml (31/2 cups) salt-reduced vegetable stock or gluten-free stock
3 cups chopped unpeeled red-skinned potatoes
625ml (2½ cups) skim milk
Freshly ground black pepper Pinch ground chillies, plus extra to serve (optional)
2 cups fresh or frozen corn kernels
1 tsp fresh lime zest ½ avocado, finely chopped, to serve
Lime wedges, to serve
1 Bring the water to simmer in a large non-stick frying pan. Add the salmon and return to a simmer. Simmer, covered, for 6-8 minutes, or until salmon flakes easily. Remove salmon. Transfer to a plate. Discard liquid. Flake salmon into pieces (for canned salmon, skip this step and omit the water). 2 Heat the oil in a 6-7L stoveproof casserole dish over medium-high heat. Add capsicum and white parts of the shallots. Cook, stirring, for 3 minutes, until just tender.
Add flour and cook, stirring, for 1 minute. Gradually stir in stock.
3 Add potato, milk, pepper and chillies to the pan. Bring to boil. Reduce heat to medium-low and cook, covered, for 15 minutes, or until slightly thick and vegetables are tender. Add corn and cook, stirring, for 2 minutes. Add salmon and lime zest. Cook, stirring gently, until heated through.
4 To serve, divide among serving bowls. Top with the green parts of the shallots and the avocado, lime wedges and extra ground chillies, if you like.
CAJUN HAMBURGERS
PREP TIME: 10 MINS COOK TIME: 15 MINS SERVES 4 (AS A MAIN)
350g extra lean beef mince
2 cups button mushrooms, finely chopped
1 tsp Cajun seasoning
Freshly ground black pepper
1 brown onion, sliced into
1cm-thick rounds
4 Bakers Delight Hi-Fibre Lo-GI white roll or gluten-free rolls 8 lettuce leaves
2 tomatoes, sliced
1 Tbsp salt-reduced tomato sauce 1 Tbsp mustard or gluten-free mustard
1 Combine mince, mushrooms, Cajun seasoning and pepper in a large bowl. Shape into four patties.
2 Preheat a chargrill on medium. Spray the onion and patties with cooking spray. Add the patties and onion slices to the grill. Cook, turning once, for 10-12 minutes, or until the patties are cooked through and the onion is just tender. Add the rolls, cut-side down, to the grill for the last minute, or until toasted.
3 Separate onion into rings. Arrange lettuce, tomato, patty and onion on bases of toasted rolls. Spread the tops with tomato sauce and mustard. Place on top. Serve. ➤
BLT PIZZA
PREP TIME: 10 MINS
(+ 2 HOURS PROVING)
COOK TIME: 20 MINS SERVES 4 (AS A MAIN MEAL)
150g (1 cup) plain flour
160g (1 cup) wholemeal plain flour 8g sachet dried yeast
160ml (2/3 cup) lukewarm water 1 Tbsp olive oil
2 tsp polenta
3-4 egg tomatoes, thinly sliced 1 small red onion, thinly sliced 2 slices lean bacon, cooked until crisp, finely chopped (see Cook’s Tips)
90g (3/4 cup) grated mozzarella 3 cups rocket leaves
1 Tbsp balsamic glaze
1 Spray a medium bowl with cooking spray. Put the flours and yeast in the bowl of a food processor. With the motor running, add the warm water and oil and process until the mixture forms a ball. Remove and shape the dough into a smooth ball. Put the dough in the oiled bowl, turning to grease the surface of the dough.
Cover and set aside in a warm place for 11/2-2 hours, or until it doubles in size.
2 Preheat oven to 220°C (fanforced). Spray a baking tray with cooking spray and sprinkle with the polenta. Roll the dough on a lightly floured surface into a 20cm oval or rectangle. Put dough on the prepared tray.
Bake for 8 minutes.
3 Remove the base from the oven. Top with the sliced tomato, onion and bacon. Sprinkle over the mozzarella. Bake for a further 8 minutes, or until the crust is golden and the cheese bubbles.
4 Top the pizza with some of the rocket (serve the rest of the rocket on the side). Set pizza aside for 3 minutes. Drizzle with the balsamic glaze. Cut into 4 pieces to serve.
COOK’S TIPS
• If you prefer not to use a food processor, stir together both flours and the yeast in a large bowl. Stir in the warm water and oil until moistened. Turn dough out onto a lightly floured surface. Knead until smooth and elastic, about 3 minutes. Let rise and continue as directed.
• To cook the bacon, cook in a small non-stick frying pan over medium heat for 3-4 minutes, or until the bacon is crisp.
BEEF TACOS
PREP TIME: 20 MINS
COOK TIME: 2 HOURS 40 MINS SERVES 8 (AS A MAIN MEAL)
250ml (1 cup) salt-reduced beef stock or gluten-free stock
80g (1/3 cup) no-added-salt tomato paste
60ml (1/4 cup) apple cider vinegar 1 medium canned chipotle pepper in adobo sauce
4 cloves garlic, crushed
2 tsp ground cumin
1 tsp dried oregano, crushed 1.25kg chuck steak, trimmed of fat, cut into 4cm chunks
1 large white onion, halved, thinly sliced
1 large red capsicum, chopped
16 x 16cm corn tortillas, warmed
following packet instructions 4 cups shredded lettuce
1 cup fresh tomato salsa (see Cook’s Tip)
60g (1/4 cup) light sour cream
1/2 cup chopped coriander
Quick pickled red onion 11/2 cups slivered red onion 125ml (1/2 cup) lime juice
1 Preheat oven to 160°C (fanforced). Put the stock, tomato paste, vinegar, chipotle pepper, garlic, cumin and oregano in a blender. Blend until smooth.
2 Spray a large stoveproof and ovenproof casserole dish with cooking spray. Heat over medium heat. Add half the meat and cook for 2-3 minutes, stirring occasionally, until the beef is browned. Remove from the pan. Repeat with the remaining beef. Return all the beef to the dish.
3 Add the onion and capsicum to the pan. Pour the sauce over the beef and vegetables. Bring to the boil. Cover with the lid and place in the oven. Cook for 21/2 hours, or until the beef is very tender.
4 Meanwhile, to make the quick pickled red onion, place red onion in a bowl. Add lime juice. Toss to combine. Press down on the onion with the back of a fork to submerge onion. Cover and put in fridge for at least 2 hours.
5 Remove the meat from the pot and transfer to a dish, reserving the cooking liquid.
Use two forks to shred the meat, discarding any fat. Skim the fat from the cooking liquid. Bring the cooking liquid to a simmer over medium heat. Simmer for about 5 minutes, or until the liquid is reduced by about half. Return the beef to the dish.
Toss to coat.
6 Drain the pickled red onion. To serve, top the tortillas with the beef, lettuce, salsa, sour cream, coriander and pickled onion.
COOK’S TIP
To make a quick, fresh salsa, combine finely chopped tomato, red onion and a little lime juice.
ALMOND-CRUSTED CHICKEN STRIPS
PREP TIME: 15 MINS COOK TIME: 20 MINS SERVES 4 (AS A MAIN)
1 egg white (from 60g egg)
1 Tbsp water
40g (1/4 cup) wholemeal plain flour 75g (1/2 cup) panko breadcrumbs 30g (1/3 cup) almond meal
1 tsp ground paprika
1/2 tsp garlic powder
1/4 tsp cayenne pepper (optional) Freshly ground black pepper
500g chicken tenderloins, trimmed of fat and sinew
3 Tbsp 97% fat-free mayonnaise 1 Tbsp honey
1 Tbsp Dijon mustard
1 tsp red wine vinegar or apple cider vinegar
Chopped parsley (optional)
300g broccoli, cut into florets, steamed, to serve
300g cauliflower, cut into florets, steamed, to serve
1 Preheat oven to 210°C (fanforced). Line a baking tray with baking paper. Whisk the egg and water in a shallow dish.
Put flour in a second shallow dish. Combine the breadcrumbs, almond meal, paprika, garlic powder, cayenne pepper
(if using) and pepper in a separate shallow dish.
2 Dip the chicken in the flour, followed by the egg white mixture and then the crumb mixture. Arrange on the lined tray. Bake for 18-20 minutes, or until the chicken is cooked.
3 Meanwhile, combine the mayonnaise, honey, mustard and vinegar in a small bowl.
4 Sprinkle the chicken with the parsley, if using. Serve with broccoli, cauliflower and the mustard mayonnaise.
PORK STROGANOFF
PREP TIME: 15 MINS COOK TIME: 20 MINS SERVES 6 (AS A MAIN)
250g spiral pasta or gluten-free pasta
375ml (11/2 cups) salt-reduced beef stock or gluten-free stock
130g (1/2 cup) light sour cream
40g (1/4 cup) plain flour or gluten-free flour
1 tsp Dijon mustard or gluten-free mustard
1/2 tsp chopped thyme leaves Freshly ground black pepper
11/2 Tbsp olive oil
500g pork tenderloin, trimmed of fat and sinew, cut into 2.5cm chunks
350g button mushrooms, sliced 350g asparagus spears, trimmed, cut into 2.5cm pieces
11/2 large brown onions, sliced
1 Cook the pasta in a large saucepan of boiling water following packet directions, until al dente. Drain well. Cover and set aside to keep warm.
2 Meanwhile, whisk together 125ml (1/2 cup) stock, the sour cream, flour, mustard, thyme and pepper.
3 Heat 1 tsp oil in a large nonstick frying pan over mediumhigh heat. Add half the pork and cook for 2-3 minutes, turning often, until the pork is just cooked. Transfer to a plate. Repeat with another teaspoon of oil and rest of pork. Remove from pan.
4 Heat the remaining oil in the pan over medium-high heat. Add the mushroom, asparagus and onions. Cook, stirring occasionally, for 5 minutes, or until the mushroom is tender.
Add the remaining stock to the pan. Bring to a simmer. Reduce heat to medium-low.
Stir in the sour cream mixture and cook, stirring, until it thickens and comes to a simmer. Simmer for 2 minutes. Stir in the pork.
5 Serve the pork mixture over the pasta.