Balsamic Beef with Roasted Pumpkin

Sunday, July 27, 2014
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If you’re looking for a great quick, easy and tasty dish that gives you a hit of iron without the heaviness of eating a big steak, try this. The sweetness of the pumpkin with the tangy balsamic contrast beautifully with the freshness of the parsley and the peppery rocket. With only 255 calories, it’s guilt free eating:)

Preparation time: 10 minutes
Cooking time: 20 minutes
500g pumpkin, peeled an cut into approx 3cm x (1cm thick pieces)
sea salt, to taste
500g beef rump steak
2 tablespoons balsamic vinegar
2 teaspoons honey
1 clove garlic
1/3 cup parsley, chopped
100g rocket leaves (or extra parsley)

1. Pre-heat oven to 190ºC. Mix together vinegar, honey, garlic and parsley and pour over beef to marinate.
2. Place pumpkin on a tray lined with baking paper and season with salt. Bake for 15-20 minutes or until soft.
3. Place beef onto a pre-heated char-grill or BBQ and cook for 2-3 minutes each side. Leave to rest for 5 minutes, then slice and reserve juices.
4. Divide pumpkin between plates, top with beef and rocket and drizzle with beef juices.
Serves 4

Note: You can also serve this with mashed potato or bread for those with larger appetites but that will not be included in the nutritional analysis.

Calories: 255 Fat: 8.97g Carbs: 13.87 Fibre: 1.21g Sugar: 6.36g Protein: 27.94g

Prosciutto and Fetta Tortilla Pizza

Thursday, April 10, 2014
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This is a quick and easy delicious pizza without all of the extra fat of a takeaway version.

Preparation time: 10 minutes
Cooking time: 30 minutes
4 small tortillas
1 tablespoon olive oil
3 small chat potatoes, thinly sliced
1 onion, thinly sliced
2 teaspoons brown sugar
1 tablespoon balsamic vinegar
¼ cup water
1 tablespoon dried rosemary leaves
4 slices prosciutto, cut into pieces
100g low fat feta, crumbled
rocket leaves, to serve

    1. Pre-heat oven to 200ºC. Place tortillas on pizza trays.
    2. Heat oil in a non-stick frying pan. Add potato slices and cook for 1-2 minutes each side or until golden. Remove and drain on paper towel.
    3. Add onion to pan with sugar, balsamic vinegar and water, Cook for 5 minutes or until soft and caramelised. Spread over each tortilla base.
    4. Top with prosciutto and fetta and then place in the oven and cook for 20 minutes or until crispy. Top with rocket and serve pizzas with salad.

Serves 4

Nutrition information/ Per serve
Calories: 277 Fat: 11.43g Carbs: 37.14g Fibre: 4.53g Sugars: 5.61g Protein: 8.41

Balsamic Lamb

Wednesday, January 22, 2014
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This lamb dish is delicious- succulent lamb marinated in balsamic vinegar, garlic and rosemary. Yum, yum, yum!!! If you want a low carb option- just leave out the potatoes and replace them with some more leafy greens and broccoli.

Preparation time: 10 minutes
Cooking time: 15 minutes

500g desiree potatoes, peeled and cut into chunks
¼ cup milk
salt and pepper, to taste
4 lamb leg steaks
1 tablespoon balsamic vinegar + extra for serving
1 clove garlic, crushed
1 tablespoon dried rosemary
1 punnet cherry tomatoes
100g rocket leaves

1. Place potatoes in a large saucepan of water and bring to the boil. Cook for 15 minutes or until soft, drain and mash then stir through milk and season with salt and pepper.
2. While potatoes are cooking, place lamb in a flat dish and add vinegar, garlic, rosemary and salt and pepper. Coat well.
3. Place lamb steaks and tomatoes on a pre-heated BBQ or char-grill plate and cook for 2-3 minutes each side. Remove and leave to rest for 5 minutes.
4. Serve lamb on a bed of potato, topped with rocket, drizzled with extra balsamic vinegar and garnished with tomatoes.
Serves 4

Sesame Prawn and Noodle Salad

Tuesday, December 10, 2013
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This is a great refreshing salad for those hot summer days when you want something light.

Preparation time: 10 minutes
Cooking time: 10 minutes
1 tablespoon sesame oil
3 cloves garlic, crushed
2 teaspoons crushed ginger
500g green prawns, peeled and deveined
2 tablespoons soy sauce
1 teaspoon honey
6 spring onions, sliced
1/3 cup coriander, chopped
1 cucumber, sliced
1 carrot, grated
200g rice vermicelli noodles, soaked in boiling water and drained

  1. Heat half of the oil in a non-stick frying pan. Add half of the garlic, half of the ginger and prawns and cook for 2 minutes each side or until cooked through.
  2. Mix remaining oil, garlic and ginger with the soy sauce and honey.
  3. Place noodles in a large mixing bowl and add spring onions, coriander , cucumber, carrot and prawns. Add dressing and toss to combine. Serve immediately or refrigerate and serve cold.

Serves 4

Nutrition information/ Per serve
Calories: 214 Fat: 5.99g Carbs: 12.06g Fibre: 4.29g Sugars: 3.57g Protein: 27.64g

Healthy Chicken Caesar Salad

Thursday, November 21, 2013
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Everyone loves a Caesar salad but they can often be a not so healthy alternative when piled with fatty dressing. This one is a lighter version with wholegrain croutons. Crack the egg on top and let the yolk flow through the salad- YUM!!!

Preparation time: 5 minutes
Cooking time: 5 minutes
1 tablespoon olive oil
500g chicken tenderloins, sliced into 3 pieces
2 rashers bacon, chopped
2 slices wholegrain bread, crusts removed and diced
1 egg
2 tablespoons low fat yoghurt
1 teaspoon Dijon mustard
4 anchovies, very finely diced
1 lemon juice
freshly ground pepper, to taste
1 cos lettuce
freshly grated parmesan cheese, to serve

  1. Bring a small saucepan of water to the boil.
  2. Heat oil in a large frying pan. Add chicken, bacon and bread and cook for 2-3 minutes each side or until golden.
  3. Swirl boiling water with a spoon to form a whirlpool and slowly add in egg. Cook for 1 minute. Drain.
  4. Mix together yoghurt, mustard, anchovies, lemon juice and pepper until well combined.
  5. Place lettuce in a salad bowl. Top with chicken, bacon  and croutons and drizzle over dressing. Place poached egg on top and garnish with freshly grated parmesan cheese if desired.

Serves 4

Grilled Pork with Avocado and Bean Salsa

Tuesday, November 5, 2013
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Pork is a great lean protein if you choose the right cut. This recipe uses a loin steak which is not only tasty but also very healthy if any excess fat is trimmed. Don’t overcook it though as it will dry out but if it’s cooked well it will be succulent and this fresh and zesty salsa tops it off- yum, my mouth is watering just thinking about it! Enjoy!

Preparation time: 10 minutes
Cooking time: 10 minutes
4 x 125g pork loin steaks
400g borlotti beans, rinsed and drained
1 avocado, diced
1 tomato, diced
juice of 1 lime
1 tablespoon coriander leaves

1. Place pork on a pre-heated BBQ or char grill and cook for 2-3 minutes each side. Remove and leave to rest for 5 minutes.
2. While pork is resting, mix together avocado, tomato, beans, lime juice and coriander.
3. Serve pork with steamed greens and bean salad.
Serves 4

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