Healthier family favourites
HEALTHIER
Classic dishes, remade
Classic crowd-pleasing dishes made a little lighter
HEALTHY TIKKA MASALA
PREP 15 MINS COOK 55 MINS SERVES 4 AS A MAIN
1 large brown onion, chopped 4 large cloves garlic
3cm piece ginger
2 Tbsp olive oil
600g skinless chicken breast fillets, trimmed of fat, cut into chunks
2 tsp ground cumin
2 tsp garam masala
2 tsp ground coriander
2 tsp ground turmeric
1 tsp cayenne pepper
400g can no-added-salt
chopped tomatoes
40g almond meal
200g baby spinach leaves Freshly ground black pepper 3 Tbsp fat-free natural yoghurt ½ small bunch coriander,
chopped
100g brown basmati rice, cooked following packet directions, to serve
1 Put the onion, garlic and ginger in the bowl of a small food processor. Cover and process until a smooth paste is formed.
2 Heat 1 Tbsp of the oil in a flameproof and ovenproof casserole dish over medium heat. Add the onion mixture and cook, stirring occasionally, for 15 minutes. Tip into a bowl and wipe out the pan.
3 Add the remaining oil to the pan and heat over medium heat. Add the chicken and cook, turning occasionally, for 5-7 minutes or until lightly browned. Stir in the cumin, garam masala, coriander, turmeric and cayenne. Cook, stirring, for 1 minute. Return the onion mixture to the pan with the tomatoes and 1 can full of water. Bring to the boil over high heat. Reduce heat to medium and simmer for 15 minutes.
4 Stir the almond meal and spinach in the pan. Cook for a further 10 minutes. Season with pepper. Stir through the yoghurt and coriander. Serve with the rice.
Nutrition info
PER SERVE 1960kJ, protein 42g, total fat 19g (sat. fat 3g), carbs 30g, fibre 7g, sodium 144mg • Carb exchanges 2 • GI estimate low • Gluten free
PER SERVE 1730kJ, protein 43g, total fat 18g (sat. fat 3g), carbs 16g, fibre 8g, sodium 201mg • Carb exchanges 1 • GI estimate low • Gluten free • Lower-carb option
Pumpkins are a good source of carotenoids, which can be converted to Vitamin A in the body to support your eye health,
immune system and skin.
PRAWN FRIED RICE
PREP 15 MINS COOK 25 MINS SERVES 4 AS A MAIN
250g long-grain brown rice 200g frozen peas
150g snow peas
1½ Tbsp olive oil
1 large brown onion,
finely chopped
2 cloves garlic, crushed
3cm piece ginger, finely grated 300g green prawns, peeled
and deveined
3 x 60g eggs, whisked
2 tsp sesame seeds
1 Tbsp salt-reduced soy sauce
or gluten-free soy sauce
2 tsp rice wine vinegar
4 green shallots, trimmed
and sliced
1 Cook the rice following packet instructions. Bring a small saucepan of water the boil. Add the snow peas and peas and cook for 1 minute. Drain well and set aside with the rice.
2 Meanwhile, heat the oil in a large non-stick frying pan or wok over medium heat. Add the onion and cook, stirring often, for 10 minutes or until golden brown. Add the garlic and ginger and cook, stirring, for 1 minute.
3 Add the snow peas and peas to the pan. Cook, tossing often, for 5 minutes. Add the prawns and cook for a further 2 minutes. Stir the rice into the pan then push everything to one side. Pour the whisked eggs into the empty side of the pan and stir to scramble them. Add the sesame seeds, soy sauce and vinegar to the pan. Toss to combine. Sprinkle with the green shallots. Serve.
Nutrition info
PER SERVE 1880kJ, protein 24g, total fat 14g (sat. fat 3g), carbs 53g, fibre 8g, sodium 394mg • Carb exchanges 3½ • GI estimate medium • Gluten-free option