These flavour-filled dishes are perfect for lunch or dinner – mix them up
VEGETARIAN STUFFED PORTOBELLO
4 portobello mushrooms 2 tbsp olive oil, divided 45g pine nuts, toasted ½ block extra-firm tofu, drained and cubed 60g onion, chopped 2 cloves garlic, crushed 2 tomatoes, chopped 60g fresh spinach, chopped 1 tsp dried basil 400g cooked brown rice 1 egg white, lightly beaten ¼ tsp freshly ground black pepper 2 tbsp shredded Parmesan 85g low-fat mozzarella, shredded 3 tbsp chopped fresh basil
1/ Preheat the oven to 190°C and coat a baking tray with cooking spray.
2/ Cut the stems off the mushrooms and brush the top of each one with a little oil.
3/ Heat the remaining oil in the same frying pan. Add the tofu, onion and garlic. Cook, stirring frequently, for five minutes. Then chuck in the tomatoes, spinach and dried basil and cook for three minutes before removing it from the heat.
4/ Stir in the rice, egg white, pepper, Parmesan and a third of the mozzarella. Spoon a quarter of the rice mixture onto each mushroom. Top with the remaining mozzarella and the fresh basil.
5/ Place the mushrooms, stuffing side up, on the baking tray and bake for 15 minutes – or until they smell fantastic and the cheese is bubbly.
Serves 2| Ready in 40 mins | 1 651kJ | 5g sat fat
BLUE CHEESE, WALNUT, CHICKEN AND QUINOA SALAD
In a pan, gently cook 40g rocket (no, that’s not a typo!) and ¼ tsp salt in ½ tsp olive oil for 3 minutes, or until wilted. Then whisk up 1 tsp olive oil, ½ tsp crushed garlic and 1 tbsp balsamic vinegar. Toss the rocket with 60g cooked quinoa and top with 85g roasted skinless chicken breast and 2 tsp chopped walnuts. The final touches? Drizzle on the dressing and 2 tsp crumbled blue cheese. Now, doesn’t that look good?
Serves 1| Ready in 20 mins 1 881kJ | 3g sat fat
FIESTA EGG SALAD
Mash ¼ avocado with 2 tsp lemon juice and a pinch each of ground cumin and black pepper. Mix with 1 hard-boiled egg and 1 hard-boiled egg white, both chopped. Toss with 240g rinsed and drained tinned black beans and 3 tbsp tomato salsa. Serve over 60g baby spinach leaves. Heaven on a plate…
Serves 1| Ready in 10 mins 1 739kJ | 3g sat fat
TANGY MEDITERRANEAN TUNA SALAD
This one’s a quickie: whisk together 1½ tsp olive oil, 1½ tsp red-wine vinegar, ¼ tsp crushed garlic and ½ tsp Dijon mustard. Gently mix ½ tin tuna (drained) with 200g tinned chickpeas (rinsed and drained) and toss with the dressing. Stir in 2 tbsp sliced black olives and serve over 100g torn romaine lettuce.
Serves 1| Ready in 5 mins 1 893kJ | 2g sat fat
CRUNCHY SESAME CHICKEN AND BULGAR BOWL
You’re 10 minutes away from lunchtime bliss: whisk 2 tsp toasted sesame oil, 1 tbsp rice-wine vinegar, egar, ½ tsp minced garlic and ¼ tsp low-sodium soy sauce. e. Using a fork, shred an 85g grilled, skinless chicken breast. east. Toss 200g cooked bulgar wheat with 60g roughly chopped spinach. Top with 2 tbsp chopped spring onion, 220g shredded carrot, the chicken and 1 tbsp chopped,d, roasted, salted peanuts. Drizzle with the dressing. Looks justust like the photo (right), doesn’t it?
Serves 1| Ready in 10 mins | 1 868kJ | 3g sat fat
GRILLED PRAWN SALAD WITH POTATO, SUNFLOWER SEEDS AND GOAT’S CHEESE
Ready, steady, cook! Cut a potato into wedges, toss with 1 tsp olive oil, a pinch of salt and black pepper, and bake at 190°C for 25 minutes or until soft on the inside. Toss 110g large prawns with ½ tsp olive oil and 1 tsp garlic powder. Grill for 2 minutes on each side until they’re pink. In a small bowl, whisk 1 tsp olive oil, 1 tbsp balsamic vinegar and ¼ tsp crushed garlic. Toss 80g mixed greens with 60g chopped cucumber and the dressing you just made. Top with the prawns, potato, 2 tsp roasted and salted sunflower seeds, and 2 tsp crumbled goat’s cheese. Your pals will get food envy!
Serves 1| Ready in 35 mins 1 994kJ | 4g sat fat
MUSTARD SALMON WITH BROCCOLI AND QUINOA
Mix ¼ tsp each of crushed garlic, dried origanum and balsamic vinegar, plus 1 tsp Dijon mustard to make a glaze. Spread it onto an 85g salmon fillet. Then sprinkle a pinch of salt and pepper and 2 tsp olive oil over 150g broccoli florets laid out on a baking tray. Bake the broccoli at 190°C for 20 minutes, then turn it over before adding the salmon to the tray. While cooking, flip the broccoli and salmon every 3 minutes, until the salmon is just cooked. Serve over 150g cooked quinoa with broccoli on the side. Dig in!
Serves 1| Ready in 30 mins | 1 822kJ | 2g sat fat
FAST CHILLI CHICKEN MINCE
4 tsp extra-virgin olive oil 1 onion, chopped 220g lean chicken mince 1 tin chopped or cherry tomatoes 250ml low-sodium chicken stock 150g tomato paste 1 tin kidney beans, rinsed and drained 3 tsp chilli powder ½ tsp ground cumin 3 spring onions, chopped
1/ Heat the oil in a large frying pan. Add the onion and chicken mince and cook, stirring, for 8 minutes. Smells good! 2/ Gently stir in the tomatoes, stock, tomato paste, kidney beans, chilli powder and cumin. Simmer for 10 minutes and serve topped with the chopped spring onions.
Serves 1| Ready in 25 mins | 1 860kJ | 5g sat fat
CUCUMBER, TOMATO, BLACK BEAN AND BARLEY SALAD
Grab a fork and whisk 1 tbsp red-wine vinegar, 2 tsp olive oil, ¼ tsp dried origanum and ½ tsp crushed garlic. Then toss 90g halved plum tomatoes, 60g chopped cucumber, 2 tbsp finely chopped red onion, 80g cooked barley, 80g tinned black beans (rinsed and drained). Pop the dressing on, then it’s good to tuck in!
Serves 1| Ready in 20 mins 1 877kJ | 3g sat fat
POTATO, PEPPER AND CHICKEN SAUTÉ
Just because it’s made in a frying pan, doesn’t mean it’s unhealthy. This recipe packs a perfect, filling combo of protein and slow-release carbs! Heat 2 tsp olive oil in a non-stick frying pan. Add 150g chopped potatoes and cook until they begin to soften and brown. Then add 50g sliced pepper (any colour!), 50g sliced onion and cook until the onion is tender. Finally, add 1 finely chopped, cooked chicken sausage ( yum!) and cook, stirring occasionally, for another 4 minutes.
Serves 1| Ready in 15 mins | 1 722kJ | 3g sat fat