Low-cal dinners
Grilled miso chicken, maple glazed pork and more yummy, healthy meals
SPANAKOPITA SERVES 4 PREP 15 MINS COOK 35 MINS PER SERVE 1698kj COST $5$
1 bunch Tuscan cabbage, leaves stripped, shredded ½ cup water 1 bunch silverbeet, leaves stripped, shredded 250g reduced-fat cottage cheese 200g reduced-fat feta, crumbled 3 eggs, whisked ½ bunch green onions, thinly sliced ½ bunch parsley, finely chopped ½ bunch dill, chopped 4 garlic cloves, crushed finely grated zest, juice 1 lemon, plus wedges to serve 8 sheets filo pastry, halved 1 tbsp poppy seeds Greek salad (without feta), to serve 1 Preheat oven to moderate, 180°C. Lightly grease a 10-cup casserole dish. 2 In a large saucepan, cook cabbage with half water on medium, tossing until just wilted. Repeat with silverbeet and remaining water. 3 In a large bowl, combine cabbage, spinach, cottage cheese, feta, eggs, green onion, herbs, garlic, lemon zest and juice. Season and toss to combine. 4 Transfer to a dish. Lightly scrunch each piece of filo (see tip) and arrange on top of cabbage mixture. Spray lightly with olive oil and sprinkle with poppy seeds. 5 Bake 25-30 minutes until cooked through and golden. Serve with Greek salad and lemon wedges.
⅓ cup maple syrup 2 tbsp balsamic vinegar 2 tsp Dijon mustard 600g pork fillets 1 tsp olive oil 4 yellow peaches, halved, stone removed 220g bag baby rocket ⅓ cup fat-free Italian dressing 100g reduced-fat feta, crumbled 1 Preheat oven to very hot, 220°C. Lightly grease and line an oven tray. 2 In a large bowl, whisk maple syrup, balsamic vinegar and Dijon together. Season. Add pork and turn to coat. Marinate 30 minutes. 3 In a large non-stick frying pan, heat oil on medium. Cook pork 3-4 minutes, turning, until caramelised. Transfer to a tray and brush with remaining glaze. Bake 10-15 minutes until cooked to taste. 4 Preheat a chargrill pan on high. Lightly spray peaches with oil. Cook, cut-side down, 1 minute, until grill marks appear. Set aside. 5 In a bowl, toss rocket with dressing. Season. Sprinkle with crumbled feta. 6 Slice pork. Serve with peach salad and a drizzle of pan juices.