Category Archives: 30 minute meals

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

 

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

Quinoa, Chicken and Mango Salad

Quinoa is one of the great Super Foods so this summer recipe combines this fabulous superfood with the delicious combination if Chicken, Mango and Avocado with a sweet balsamic dressing. Perfect for those hot summer days! Enjoy.

Preparation time: 10 minutes
Cooking time: 10 minutes
½ cup white grain quinoa
1/1/2 cups chicken stock
2 cups BBQ chicken meat, skin removed and chopped
1 mango, sliced
1 avocado, sliced
120g rocket  leaves
2 tablespoons white balsamic vinegar
1 teaspoon honey
1/3 cup mint, chopped
1 tablespoon almonds

  1. Place the quinoa and stock in a saucepan and bring to the boil. Reduce heat and cook for 10 minutes. Leave to sit, covered for 5 minutes.
  2. Place chicken, mango, avocado, rocket, mint and almonds in a bowl.
  3. Mix together vinegar and honey and drizzle over salad. Add quinoa and toss well. Serve.

Serves 4

Balsamic Beef with Roasted Pumpkin

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

Balsamic Lamb

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

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

Grilled Pork with Avocado and Bean Salsa

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