Category Archives: Uncategorized

Beef and Barley Soup

The cold and rainy weather has hit hard lately so here is 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

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

Prosciutto and Fetta Tortilla Pizza

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

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

Tomato and Garlic Prawn Risoni

Yum yum yum!!! What on earth could be better than fresh garlic prawns cooked in a delicious tomato base. This one comprises all the great things in life. Top it off with a small amount of freshly grated parmesan and your taste buds will be in heaven:)

Preparation time: 10 minutes plus marinating
Cooking time: 15 minutes

2 cloves garlic, crushed
juice and grated rind of 1 lemon
500g green prawns, peeled and deveined
1 tablespoon olive oil
1 onion, finely chopped
1/2 cup chicken stock
1/2 cup white wine
400g tin diced tomatoes
1 cup risoni
salt and pepper, to taste
1/3 cup parsley, chopped

1. Place half of the garlic, lemon juice and prawns in a bowl and stir. Leave to marinate for at least 15 minutes. (This can be done overnight.)
2. Heat oil in a medium saucepan and add the remaining garlic and onion then sauté for 1-2 minutes or until soft. Add the stock, wine and tomatoes and bring to the boil.
3. Stir in risoni, then cover with lid and reduce heat to a simmer. Cook for 10 minutes. Season with salt and pepper then add prawns and cook a further 3-5 minutes or until just cooked through. Stir through parsley and serve.

Serves 4

Nutrition information/ Per serve
Calories: 443 Fat: 5.96g Carbs: 55.22g Fibre: 1.58g Sugars: 3.95g Protein: 34.12g

Sweet Lime and Chicken Salad

Spring has sprung so it’s time to start eating a little lighter. This is a lovely quick and easy light salad with a sweet lime dressing that will make you wanting more. Perfect for lunch or a light low carb dinner.

Preparation time: 10 minutes
Cooking time: 0 minutes
2 baby cos lettuces
1 avocado, sliced
1 tomato, cut into wedges
100g green beans, topped, tailed and blanched
1 BBQ chicken, skin removed and meat shredded
1/3 cup coriander leaves
juice of 1 lime
2 teaspoons caster sugar
1 tablespoon toasted pine nuts

  1. Place lettuce, avocado, tomato, beans, chicken and coriander in a large bowl.
  2. Mix together lime juice and sugar and pour over salad.
  3. Sprinkle with pine nuts and serve immediately.

Serves 4

Note: To blanch is to immerse in boiling water for approximately 30 seconds and then to refresh under cold water.

Nutrition information/ Per serve
Calories: 317 Fat: 12.59g Carbs: 14.05g Fibre: 7.97g Sugars: 3.92g Protein: 36.85