Light Dinners
Zucchini Carbonara
Ingredients
120g wholewheat pasta
120g spiral zucchini noodles
1 tbs olive oil
4 rashers middle bacon (fat removed)
5 cloves of garlic
1 cup of green peas (frozen)
4 eggs
1/2 cup parmesan cheese, grated
2 tbs water
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Boil pasta according to directions. Add zucchini for only 2 minutes towards the end of cooking (blanch only). Drizzle with small amount of olive oil to stop from sticking together.
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Chop bacon into strips, then saute in pan over medium heat for 2 minutes, add garlic and peas and cook until peas have partially thawed.
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Whisk together eggs, parmesan and 2 tbs of water.
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Add all ingredients to the pan, coat noodles with egg mixture and cook for 5 minutes or until heated through.
Serves 6
Super Lentil Soup
Ingredients
2 tbs olive oil
1 leek, thinly sliced
2 carrots, finely chopped
2 celery sticks, finely chopped
2 tbs tomato paste
1 cup of pre-cooked lentils
8 cups of low sodium vegetable stock
400g can chopped tomatoes
400g can cannellini beans, rinsed
1 tsp paprika
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Heat oil in saucepan, add leek, carrot and celery. Cook for 4 minutes
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Add all remaining ingredients, bring to the boil, then simmer for 20 minutes or until soup is thick
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Stir in 2 tbs fresh parsley, then season to taste
Serves 4
Sheet Pan Chicken
Marinade Ingredients
4 garlic cloves
1 tsp ginger
1 tsp ground cumin
1 tsp chilli powder
1 tsp paprika
1/2 tsp turmeric
1/4 tsp cinnamon
1/2 cup plain yoghurt
2 tsp honey or maple syrup
2 tbs olive oil
Salt and pepper to taste
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Blend all marinade ingredients until smooth.
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Place 4 skinless chicken thighs in a bowl and mix in marinade (keep small amount aside for basting). Set aside.
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Cut up approx. 5 cups of various vegies 1 inch thick. Toss with small amount of olive oil and layer on lined baking tray.
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Place marinaded chicken over the top. Bake for 30 minutes.
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Baste with remaining marinade then bake for a further 10 minutes or until chicken and vegies are tender.
Serves 4
Serve over 1/2 cup of cooked grain.
Zucchini Bolognaise
Ingredients
1/2 tbs olive oil
1 onion, chopped
2 cloves of garlic, finely chopped
500g extra lean turkey/beef mince
3 large tomatoes, chopped
3 cups of mixed vegetables
400g tin of crushed tomatoes
3 tbs tomato paste
2 tbs mixed fresh herbs (2 tsp dried)
Salt & pepper to taste
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Cook olive oil, onion and garlic in saucepan on medium heat, until translucent
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Add mince, break up and cook for 5 minutes
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Add remaining ingredients and bring to the boil
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Simmer for 15 minutes
Serves 6.
Combine each serve with 1 cup of spiral zucchini.
Green Pea Soup
Ingredients
1 tbs olive oil
1 onion, chopped
1 stalk of celery, chopped
2 cloves of garlic, chopped
1 tsp fresh thyme
6 cups of peas (fresh or frozen)
1/2 cup of water
4 cups of low sodium vegetable stock
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Heat olive oil in a saucepan, add onion and celery and stir until sofended
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Add garlic and thyme and mix through
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Stir in peas, water and stock and simmer until heated through and peas are tender
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Blend soup in batches
Serves 4
Serve with a slice of wholegrain or sourdough bread.
Slow-cook Casserole
Ingredients
500g of lean meat (lamb or beef)
400g tin of tomato soup
1 onion, chopped
2 cloves of garlic, finely chopped
1 1/2 tbs worcestershire sauce
1 1/2 tbs lemon juice
1 1/2 tbs brown sugar
3 tsp french mustard
3 tbs dry sherry
4 - 5 cups of chopped mixed vegetables
Combine all ingredients and slow cook on low for 6 hours.
Serves 6 - 8.
Add 1/2 quinoa, brown rice or noodles to each serve.