Delicious Dinners

DinnerRecipes_BeefBroccoliniStirfry

Nutrient Details
Serves 2
Calories Per Serve: 320
With ½ Cup Rice

Ingredients:
200g lean beef thinly sliced
1 teaspoon peanut oil
150g broccolini (1 bunch), cut approximately 4cm long
6 baby sweet corn, halves
6 large button mushrooms, quartered
3 spring onions, cut 4 cm long
1 red capsicum, thinly sliced
1 teaspoon minced garlic
1 tablespoon oyster sauce
(Ayam brand gf)
1 tablespoon soy sauce / tamari (gf)
¼ cup chicken stock (Massel brand gf)

Method:

  • Heat wok over high heat, add peanut oil, once oil is hot add beef strips and stirfry 1-2 min.
  • Remove beef strips from wok and set aside.
  • Place chicken stock, garlic and all vegetables into wok and steam 2 min with lid on.
  • Add soy and oyster sauce and mix through.
  • Serve with ½ cup brown or white rice per serve.

In a hurry?

  • Pre sliced beef strips.
  • Pre chopped stirfry vegetables.
DinnerRecipes_FishPoachedTomatoSauce

Nutrient Details
Serves 2
Calories Per Serve: 320

Ingredients:
2 x 150g firm white fish fillets
500ml tomato puree (passata)
1 punnet cherry tomatoes, halved
1 onion, finely chopped
1 teaspoon minced garlic
2 tablespoons diced olives
1 tablespoon capers
Salt and pepper to taste

Method:

  • Spray non stick fry pan with spray oil, add onion and garlic. Sauté over low heat until soft.
  • Add passata, cherry tomatoes and bring to simmer.
  • Place fish fillets into tomato mix.
  • Sprinkle with olives and capers.
  • Cover with a lid and simmer for 10-20 min or until fish is cooked through.
  • Add chopped parsley, basil, salt and pepper to taste.
  • Serve with ½ cup cooked rice or sweet potato and 3 cups steamed or roasted non starchy vegetables.
DinnerRecipes_TandooriFishMangoSalsa

Nutrient Details
Serves 2
Calories Per Serve: 320
With Rice And Vegetables

Ingredients:
⅓ cup Greek yoghurt
2 tablespoons tandoori paste
2 x 150g firm white fish fillet

Mango Salsa:
1 cup mango, diced
½ small red onion, finely chopped
½ red chilli, finely chopped
⅓ cup coriander leaves
Juice ½ lime
Salt and pepper to taste

Method:

  • Combine yoghurt and tandoori paste in bowl. Add fish fillets and coat with yoghurt mix.
  • Cover and set aside in fridge for 1 hour.
  • Preheat oven to 180ºC. Remove excess yoghurt mix from fish and place on a lined baking tray. Bake for 15-20min.
  • In a bowl, combine mango, onion, chilli, coriander, lime juice, salt and pepper.
  • Serve with ½ cup cooked rice, 3 cups steamed low carb vegetables.

In a hurry?

  • Use pre cooked rice.
DinnerRecipes_SoyGingerSteamedFish

Steaming is a wonderful method for cooking as it required no fats or oils and the steam retains moisture within the fish. Invest in a bamboo steamer from your local Asian grocery store and I promise you will use it time and time again especially when steaming vegetables.

Nutrient Details
Serves 2
Calories Per Serve: 300

Ingredients:
2 x 150g white fish fillets
2 tablespoons salt reduced soy sauce / tamari (gf)
1 tablespoon oyster sauce
(Ayam brand gf)
1 teaspoon minced ginger
1 teaspoon minced garlic
1 teaspoon minced chilli
1 tablespoon water

Method:

  • Combine soy sauce, oyster sauce, ginger, garlic and water in bowl, whisk to combine.
  • Line a bamboo steamer with non-stick baking paper. Place the steamer over a wok of boiling water.
  • Place the fish in the steamer and spoon over soy mixture.
  • Cover and steam for 6-8 min or until fish is cooked through.
  • Serve with ½ cup brown or white rice, 3 cups steamed / stirfry Asian greens (see recipe).

In a hurry?

  • Gourmet Garden pre minced condiments.
  • Pre cooked rice.
  • Pre chopped stirfry vegetables.
DinnerRecipes_PrawnSobaNoodleSalad

Nutrient Details
Serves 2
Calories Per Serve: 320

Ingredients:
100g Soba or Buckwheat noodles (gf)
200g medium / small green prawns, peeled with tails intact
(approximately 20)
150g broccoli or broccolini, cut approximately 4cm long
½ red capsicum, sliced thinly
2 spring onions, sliced 2cm thick
100g snow peas, sliced
1 teaspoon sesame oil
½ cup coriander leaves
2 teaspoons sesame seeds

Dressing:
2 tablespoons ketjap manis
(gf varieties available)
1 teaspoon minced chilli
1 teaspoon minced garlic
1 teaspoon minced ginger
Juice ½ lime

Method:

  • Combine all dressing ingredients in small non metallic bowl.
  • Heat wok to high heat, add sesame oil and ½ dressing mix, cook prawns 2-3 min or until cooked through. Water or stock can be added throughout cooking if wok becomes dry.
  • Remove prawns from wok and add shallots, broccoli and remaining dressing to wok, steam fry 2-3 min add snow peas, capsicum and prawns back to wok, cook 1 min.
  • Meanwhile, cook soba noodles as per directions on packet — rinse under cold water and drain.
  • Add soba noodles to wok and combine so that dressing coats noodles.
  • Serve with chopped coriander and 1 teaspoon sesame seeds.

In a hurry?

  • Buy peeled fresh prawns.
  • Use pre minced garlic, chilli and coriander.
DinnerRecipes_LimeChilliChickenTenderloins

This is a light, fresh meal perfect for any weeknight. Make double the amount of chicken and use 100g cold in your lunch salad (see Asian chicken salad recipe) or wrap the next day.

Nutrient Details
Serves 2
Calories Per Serve: 300
With Rice And Vegetables

Ingredients:
250g chicken tenderloin (approximately 4 medium)
1 tablespoon lime juice
1 tablespoon mirin (rice wine)
1 tablespoon salt reduced soy sauce / tamari (gf)
1 teaspoon chilli paste

Method:

  • Combine lime juice, mirin, soy sauce and chilli in small bowl.
  • Add chicken tenderloins and place in fridge for 30 min to marinade.
  • Spray a non stick pan with oil and cook chicken for approximately 3-4 min on each side or until cooked through.
  • Serve with ½ cup cooked brown or white rice, 2-3 cups non starchy vegetables — steamed or stirfried.

In a hurry?

  • Gormet Garden pre minced fresh herbs — vegetable section supermarket.
  • Pre cooked rice.
  • Pre chopped stirfry vegetables.
DinnerRecipes_FilletSteakCauliflowerMash

Cauliflower mash is a great alternative to mashed potato. Less than ½ the calories but with the same creamy texture.

Nutrient Details
Serves 2
Calories Per Serve: 300

Ingredients:
2 x 125g fillet steak
500g cauliflower, ½ medium size cauliflower
200g green beans, ends removed
2 tablespoons cream cheese
1 teaspoon minced garlic
2 teaspoons chicken stock powder
2 tablespoons tomato relish

Method:

  • Cut cauliflower into florets and place in bamboo steamer. Place 2 cups water and 2 teaspoons chicken stock into base of wok, steam cauliflower 15 min or until tender.
  • Remove from steamer and place in bowl with cream cheese, salt, pepper and garlic, blend to puree with hand blender and cover to keep warm.
  • Place beans in steamer and steam for 5 min.
  • Spray non stick fry pan with oil and place over high heat. Cook steaks for 3 min on each side, or until cooked to your liking. Remove and rest 2-3 min.
  • Serve steak on cauliflower mash and beans with tomato relish.
DinnerRecipes_ProsciuttoWrappedRoastChicken

Wrapping the prosciutto around the chicken keeps the chicken breast moist and adds wonderful flavour with minimal calories. Make a double batch of chicken and have cold with salad for lunch.

Nutrient Details
Serves 2
Calories Per Serve: 320

Ingredients:
250g chicken breast, cut in half lengthwise
2 slices prosciutto
10 black olives
1 punnet cherry tomatoes
200g pumpkin, 1cm cubes
Fresh thyme
Salt and pepper to taste
Rocket leaves to serve

Method:

  • Pre heat oven to 200ºC. Line baking tray with baking paper and spray with oil.
  • Wrap prosciutto around each chicken breast to cover.
  • Place chicken on baking tray with pumpkin, cherry tomatoes, olives, thyme leaves, salt and pepper.
  • Bake in oven for 10 min or until chicken is cooked through. Remove from oven and leave to sit for 5 min.
  • Slice each breast into 4 pieces and serve on large bed of rocket. Top with tomato and olive mix.
DinnerRecipes_SpaghettiBolognaise

Nutrient Details
Serves 2
Calories Per Serve: 364

Ingredients:
150g lean beef mince
1 onion, finely chopped
1 medium carrot, grated
1 medium zucchini, grated
1 teaspoon minced garlic
1 teaspoon mixed dried herbs
1 tablespoon worcestershire sauce
700ml tomato passata
½ cup dry whole meal pasta, cooked as per instructions on packet
Salt and pepper to taste
Parsley to serve

Method:

  • Heat large non stick saucepan on medium heat, spray with oil, add onion, carrot, zucchini, and garlic, cook for 5 min or until soft. Add mince and cook till brown.
  • Add passata, mixed herbs, worcestershire sauce, salt and pepper.
  • Simmer uncovered 10-15 min.
  • Serve over cooked pasta and top with and fresh parsley.
DinnerRecipes_TofuBroccoliniStirfry

Nutrient Details
Serves 2
Calories Per Serve: 320

Ingredients:
100g Soba or Buckwheat noodles (gf)
150g firm tofu, 2cm cubes
180g broccoli (1 head), sliced into florets
½ red capsicum, thinly sliced
2 spring onions, sliced 1cm lengths
100g snow peas
1 teaspoon sesame oil
Coriander, to garnish
2 teaspoons sesame seeds, to garnish

Dressing:
2 tablespoons ketjap manis
(gf varieties available)
1 teaspoon chopped chilli
1 teaspoon minced garlic
1 teaspoon minced ginger
Juice ½ lime

Method:

  • Combine all dressing ingredients in small bowl.
  • Heat wok to high heat, add sesame oil and ½ dressing mix, cook tofu 2-3 min or until cooked through. Water or stock can be added throughout cooking if wok becomes dry.
  • Remove tofu from wok, add shallots, broccoli and remaining dressing to wok. Steam fry 2-3 min, add snow peas, capsicum and tofu back to wok, cook 1 min.
  • Meanwhile, cook soba noodles as per directions on packet — rinse under cold water and drain. Add soba noodles to wok and combine so that dressing coats noodles.
  • Serve with chopped coriander and 1 teaspoon sesame seeds.

In a hurry?

  • Use pre minced garlic, chilli, coriander to make dressing.
DinnerRecipes_AsianStirfryVegetables

The key to a good stirfry is to have all of the vegetables prepared before you start cooking. This can be labour intensive so if you are time poor pre cut stirfry vegetables from the supermarket are a great alternative.

To reduce the amount of oil used to stirfry I like to use chicken stock which steams / stirfrys the vegetables without added calories.

Nutrient Details
Serves 2
Calories Per Serve: 150

Ingredients:
10 asparagus stalks, sliced into 5cm
 lengths
1 cup of snow peas, stalks removed
2 cups broccolini or broccoli, chopped
1 medium zucchini, chopped
½ cup baby corn
1 bunch baby bok choy or other Asian greens
½ capsicum, thinly sliced
6 mushrooms, sliced
2 tablespoons soy sauce
2 tablespoons mirin
2 teaspoons sugar
1 teaspoon sesame oil
½ cup spring onion, sliced into 1cm
 lengths
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon minced chilli
½ cup chicken stock

Method:

  • Whisk together soy sauce, mirin and sugar.
  • Heat sesame oil in a wok or large frying pan over high heat. Stirfry onion, garlic, chilli and ginger for 2 min or until onion has softened.
  • Add vegetables and chicken stock stirfry for 3-4 min or until vegetables are just tender. Add sauce mixture, stirfry for 1 min to combine.
  • Garnish with chopped coriander.