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Beef and Barley Soup

The cold weather is here so this one of my favourite hearty soups to warm the soul. I love the rich combination of beef and barley and the fresh flavours of parsley. I promise it will warm you up:) Enjoy!

Preparation time: 10 minutes
Cooking time: 20-25 minutes plus soaking of the barley
1 cup pearl barley
1.5 litres beef stock
1 carrot, sliced
3 spring onions, sliced
270g corn kernels
3 sticks celery
250g beef fillet, thinly sliced
¼ cup parsley, chopped

1.     Place barley in a bowl and cover with boiling water. Soak for at least 2 hours, preferably overnight then drain. (Note: If you don’t have time to soak the barley, you will have to increase the cooking time in step 2 to 35 minutes.)

2.     Place stock in a large saucepan. Add barley and bring to the boil. Cook for 15-20 minutes. Add carrot, spring onions, corn, celery and beef and cook a further 3-5 minutes.

3.     Stir through parsley and serve with wholegrain crusty bread, if desired.

Serves 4

Mexican Pie

Preparation time: 10 minutes
Cooking time: 30 minutes

500g lean beef mince
1 tablespoon ground cumin
juice of lemon
½ cup salsa
400g can diced tomatoes
400g can four bean mix, rinsed and drained
¼ cup coriander, chopped
4 tortillas or flatbreads
½ cup reduced fat grated cheddar cheese
1/3 cup low fat natural yoghurt
1/2 avocado, mashed

1. Pre-heat oven to 180ºC. Place mince and cumin in a large frying pan and cook over high heat until golden. Mix through lemon juice, salsa, tomatoes, beans and coriander and cook a further 2-3 minutes.

2. Place tortillas or flatbread on a flat surface and place a 20cm cake tin (lined with baking paper) on top. Cut around the edge with a sharp knife to form a circle that fits into the tin.

3. Spoon 1/3 of the mixture onto the base then repeat with remaining layers. Top with cheese and bake in the oven for 15-20 minutes. Serve with yoghurt, avocado and salad if desired.

Serves 6

Spanish Chicken

Preparation time: 10 minutes
Cooking time: 20 minutes
1 chorizo sausage, thinly sliced
2 cloves garlic, chopped
1 teaspoon smoked paprika
500g chicken thigh fillets, fat removed and diced
1 zucchini, thinly sliced
1 red capsicum, diced
400g can diced tomatoes
salt and pepper, to taste
½ cup black pitted olives
1/3 cup parsley, chopped

  1. Pre-heat a non-stick pan until hot. Add chorizo, garlic, paprika, chicken and zucchini and sauté until golden brown.
  2. Add capsicum, tomatoes and salt and pepper and simmer on medium low heat for 15 minutes.
  3. Stir through olives and parsley and serve with quinoa or brown rice if desired.

Serves 4

Salmon Parcels

Preparation time: 10 minutes
Cooking time: 20 minutes
4 x 125g salmon fillets, bones removed
250g chat potatoes, thinly sliced
300g broccoli, finely sliced
1 tablespoon olive oil
juice of 1 lemon
1 tablespoon parsley, chopped
salt and pepper, to taste

1. Pre-heat oven to 180ºC. Cut 4 x 30cm squares of non-stick baking paper. Lay the potato in the centre of each piece.

2. Top with the broccoli and salmon. Combine the olive oil, lemon juice, parsley and salt and pepper and drizzle over each piece of salmon.

3. Fold to form sealed parcels and place, seam-side up on a baking tray.

4. Bake for 20 minutes then rest for 5 minutes. Serve hot.

Serves 4


Cauliflower and Split Pea Soup

Here’s a great hearty dinner that is also perfect for lunch the next day. Vegetarians can leave out the bacon and use vegetable stock so it’s great for everyone! The light spices give it a delicious flavour burst. Cook it tonight and register now for more inspiration for your weekly dinners for less than $2 per week.

Preparation time: 10 minutes (plus soaking time)
Cooking time: 45 minutes
250g dried yellow split peas
2 teaspoons olive oil
1 onion, chopped
2 rashers bacon, fat removed and chopped
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon curry powder
½ cauliflower, chopped
1 litre chicken or vegetable stock

  1. Place split peas in a bowl, cover with boiling water and leave to soak for 2-3 hours. Drain and rinse well.
  2. Heat oil in a large saucepan. Add onion, bacon and spices and cook for 2-3 minutes. Add split peas and stock and cook for 30 minutes.
  3. Add cauliflower and cook a further 15 minutes. Serve with natural yoghurt and fresh chives if desired.

Serves 4

Slow Cooked Beef Bourgignon

With these cold Autumn days creeping in, it’s time to get out the slow cooker! The perfect and easy way to make delicious hearty dinners for the cooler nights. I love a good beef bourgignon- the rich flavours of garlic, beef and red wine are a favourite of mine. Enjoy! 

Preparation time: 10 minutes
Cooking time: 3-4 hours or 6-8 hours
1 onion, sliced
3 cloves garlic, crushed
500g chuck steak, fat removed and diced
2 tablespoons plain flour
½ cup beef stock
2 cup red wine
200g button mushrooms, quartered
1 large zucchini, chopped
½ cup parsley, chopped

1. Dust meat in flour then spray a non-stick frying pan with olive oil. Add onion, garlic and steak and sauté for 2 minutes or until brown. Place into slow cooker.

2. Add beef stock, red wine, mushrooms and zucchini and cook on HIGH for 3-4 hours or LOW for 6-8 hours or until meat is tender.

3. Stir through parsley and serve with brown rice or mashed potato.
Serves 4

Baked Fish and Chips

Easter is nearly here so here’s a quick and healthy fish and chips recipe for you on Good Friday. Be safe, enjoy and don’t forget moderation is the key with the Easter Eggs:) HAPPY EASTER

Preparation time: 12 minutes
Cooking time: 30 minutes
750g kipfler potatoes, washed
olive oil spray
4 skinless and boneless white fish fillets
1 egg
½ cup rice crumbs
sea salt and pepper, to taste
lemon wedges, to serve

  1. Pre-heat oven to 200ºC. Place potatoes in a large saucepan of water and bring to the boil. Cook for 12 minutes then drain well.
  2. Place onto a baking tray lined with baking paper and spray well with oil and season with salt. Cook for 10 minutes.
  3. While chips are cooking, dip fish fillets in egg then coat in rice crumbs. Season with salt and pepper and place on a tray lined with baking paper.
  4. Reduce oven temperature to 180ºC and add fish. Cook for 15 minutes. Serve with chips, lemon wedges and salad.

Serves 4

Salmon, Asparagus and Feta Salad

This quick and easy salad is a great light dinner or lunch. It combines the richness of softly poached Salmon and the freshness of the combination of asparagus, feta and lemon. It’s low in calories, fat, carbs and high in protein. The perfect healthy meal. Enjoy!

Preparation time: 10 minutes
Cooking time: 10 minutes
500g atlantic salmon fillets
1 bunch asparagus, cut in half
200g green beans, topped and tailed
100g low fat feta, crumbled
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
juice of ½ lemon

  1. Pre-heat oven and a baking tray to 180ºC. Place salmon on hot baking tray, skin side down and cook for 10 minutes. Remove and flake flesh.
  2. Blanch asparagus and beans in boiling water for 5 minutes. Remove and mix with salmon and feta.
  3. Mix together vinegar, mustard, lemon and mint and drizzle over salad. Serve warm.

Serves 4

Nutritional Information per serve
Calories: 205  Total Fat: 7.17g Total Carbs: 6.12 Fiber: 2.82g Sugars: 1.81g Protein: 26.89g