12 Tasty & Nutritious Recipes Recipes by Accredited Practising Dietitians
Pan-fried Salmon with Pomegranate Salad Recipe by Chloe McLeod APD 30 minutes preparation and assembly time – Serves 2 2 x 120g salmon fillets, skin on Seeds from ½ pomegranate 1 Carrot, grated 1 Lebanese cucumber, sliced 1 cup baby spinach ½ cup red cabbage, shredded 10 black Kalamata olives, pits removed 40g Danish feta
Heat fry pan, drizzle with olive oil. Once oil is hot, place fish in pan, skin side down. Salmon will be ready to flip while spatula will slide easily underneath it Once ready, flip and start cooking with skin side up Cook for approximately 3-5 more minutes (depending on how rare you like it), then remove from heat and allow to rest Meanwhile, remove seeds from pomegranate. Do this by either holding over a bowl and tapping the outside with a wooden spoon, or immersing in water and using your fingers to remove the seeds
Drizzle extra virgin olive oil
Combine all salad ingredients except feta in a salad bowl, drizzle with olive oil, then divide among plates. Crumble feta on top, then add fish
½ lemon, cut into wedges
Serve with a wedge of lemon
Scrambled Eggs with Zucchini Ribbons & Quinoa Recipe by Chloe McLeod APD 20 minutes preparation and assembly time – Serves 1 Cooking oil spray
Cook quinoa as per packet instructions and set aside
1 small zucchini
Using a vegetable peeler, peel zucchini into long thin ribbons
2 eggs
Lightly whisk eggs, milk, chives and cracked pepper in a small mixing bowl
1 tbsp milk
Spray a small non-stick frying with oil and heat over low-medium heat
1 tbsp chives, chopped
Add zucchini ribbons and cook for 30 seconds
Cracked pepper
Pour egg mixture into the frying pan. Let sit for 10 seconds, and then fold the eggs towards the centre of the pan
Âź cup cooked quinoa 1 tsp grated Parmesan cheese
When the eggs look almost cooked, add cooked quinoa and mix well Transfer to a serving plate and sprinkle with grated parmesan and serve
Grilled Zucchini, Pea & Feta Salad Recipe by Emma Stubbs APD 30 minutes preparation and assembly time – Serves 2 medium zucchini, sliced into rounds 1 cup frozen peas 1 cup green beans, top + tailed, then halved 4 handfuls of spinach
4
Spray non-stick pan with olive oil and heat. Cook zucchini, in batches if need, for 2 minutes each side or until golden and tender. Place in a bowl and cover Bring a saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender, adding peas for the last 1 minute of cooking. Drain well. Add to zucchini in bowl. Toss to combine
Zest of 1 large lemon
To that bowl, add lemon zest, juice, olive oil, mint and feta, and gently toss to combine
Juice of one lemon
Serve
1 tbsp olive oil
This salad teams well with lamb, and quinoa or roasted sweet potato
2 tbsp lightly chopped mint 50g reduced fat feta
Cheesy Greeny Tuna Pasta Recipe by Jacinta Bryce APD 45 minutes preparation and assembly time – Serves 300g dry pasta of your choice, I like large shells 1 tbsp olive oil 1 medium brown onion, chopped finely 2 cloves garlic, crushed 1 stalk of celery, cut into small diced pieces 1 large handful green beans, with ends removed and cut diagonally across into 2cm pieces ½ head broccoli, stalk cut and finely diced, separate head into florets ¾ cup fresh peas or frozen peas 425g tuna, canned in spring water 2 cups of skim milk 3 tbsps cornflour 1 cup low fat tasty cheese, grated ½ tsp curry powder (optional)
4
Cook pasta according to the packet instructions Cook onion, garlic and celery in a large stock pot on the stove top until the onion softens Add green beans, broccoli and frozen peas. Turn the heat down to a simmer Add 6 tablespoons of hot pasta water to the pot and pop the lid back on, allowing the vegetables to steam for 5 minutes, then turn the stove top heat off, but leave the pot on the stove. This brief cooking period aims for crunchy vegies – adjust if you prefer soft vegies Pour milk into a microwave-proof jug and microwave until warm for 2-4 minutes (3 minutes on average for a 1100kw oven) In a tea cup: add cornflour, then pour 2 tablespoons of cold water over the top, stir well to dissolve the cornflour Pour the cornflour mixture into the warm milk, and microwave for 1 minute at a time, stirring between microwaving, until the milk mixture has thickened up to a sauce consistency (2 x 1 minute on average for a 1100kw oven) Add grated cheese and curry powder to the sauce and stir to make the cheesy sauce Now add everything together in the stock pot. Add the drained tuna to the stock pot, and break apart slightly with a wooden spoon Add the pasta and cheese sauce and stir to combine Ready to serve
Warming Vegetable & Bean Soup Recipe by Jacinta Bryce APD 45 minutes preparation and assembly time – Serves
4
½ cup pasta (50g), curly pasta variety
Cook pasta according to the packet instructions
1 tbsps olive oil
Heat olive oil in large stock pot (I love my Le Creuset) on the stove top
1 medium brown onion, chopped finely
Cook onion and garlic until the onion softens. Add carrot, zucchini and celery, stirring for a couple of minutes, until the vegetables become slightly cooked
2 cloves garlic, crushed 2 medium carrots, wash with peel on, sliced diagonally across 1 stalk of celery, cut into small diced pieces 3 cups chicken stock, No Added Salt 1 cup water 1 x 400g diced Italian No Added Salt Tomatoes 1 large zucchini, washed, skin left on, halved lengthwise and sliced diagonally across 1 corn cob, with corn kernels cut off or ½ cup frozen corn kernels ¾ cup fresh peas or frozen peas 1 x 400g can of 4 bean mix
Add undrained tomatoes, stock and water and bring to the boil Add corn kernels, peas, drained bean mix and pasta. Return to the boil, then reduce heat and simmer, uncovered for 20 minutes Serve
Miso Mushies on Sourdough Recipe by Monique Heller (Student Dietitian) 25 minutes preparation and assembly time – Serves 300g mixed mushrooms, sliced
2
1 tbsp +1 tsp extra virgin olive oil
Combine the slaw mix with apple cider vinegar and lemon juice in a bowl
5 sprigs thyme, leaves picked
SautĂŠ the mushrooms and thyme in 1 tbsp olive oil in a pan
1 tbsp red miso paste
Mix the miso paste with 2 tablespoons boiling water until dissolved. Add to pan once mushrooms are soft
2 thick slices sourdough bread, toasted 1 cup slaw mix 1 tsp apple cider vinegar Half a lemon, juiced 2 large eggs 1 tbsp sesame seeds 1 tbsp parsley, finely chopped
Fry the eggs in 1 tsp olive oil until the whites are set Assemble. Place the slaw on the toast, then the mushrooms and then one egg Sprinkle with sesame seeds and chopped parsley Serve
Black Bean Spaghetti Bolognese Recipe by Sandy Chan APD 35 minutes preparation and assembly time – Serves 1 tbsp of grapeseed oil 1 brown onion, finely sliced 5 cloves of garlic, crushed 500g of lean Mince (pork or beef) 200g mushroom, quartered 6 fresh ripe tomatoes, diced 1x400g tin diced tomato 200g black bean spaghetti 2 cups of water salt and pepper to taste oregano, to serve
4
Heat a large deep frying pan over medium heat. Add the oil, garlic, onion and cook until onion is soft. Add the mince and cook for 8-10 minutes. Add the fresh, diced tomatoes, tinned tomatoes, mushrooms, water and salt and pepper and stir to combine. Bring to the boil, reduce to lower heat and simmer for 30-40 minutes or the mixture has thickened Place black bean spaghetti in a large saucepan of salted boiling water and cook for 8-10 minutes or follow the cooking instruction on the packet. Drain and keep warm. Divide among bowls and top with the bolognese and oregano and serve
Kale & Seafood Tofu Miso Soup Recipe by Sandy Chan APD 30 minutes preparation and assembly time – Serves
4
1 salmon fillet (around 250g),
In a large bowl season the salmon, white fish and prawns with pepper
cut into 12 pieces
Bring 2 litres of water to boil in a large saucepan, add 2 tablespoons of miso paste, tofu, seasoned fish and prawns, cover and cook for 1012 minutes or until fish has cook through
1 firm white fish fillet (around 250g), cut into 12 pieces 12 medium prawns raw peeled, tails left intact 2 litres of water 2 tbsp of miso paste 300g silken tofu, sliced Pepper, to taste 200g kale, stems removed and chopped
Add the kale and remove from heat. Divide the mixture among bowls Serve
Miso Glazed Chicken with Thyme Infused Vegetables Recipe by Sandy Chan APD 40 minutes preparation and assembly time – Serves 1 tbsp of grapeseed oil 1 purple onion, finely sliced 4 cloves of garlic, crushed 6 carrots, washed and chopped 6 potatoes, washed and chopped 400g mushroom, quartered 400g of chicken thigh fillet, cut into strips 800 ml of water 1 tbsp of miso paste 10 g of fresh thyme salt and pepper to taste
4
Heat the oil in a large saucepan over medium heat. Add the onion and garlic. Saute until the onions are soft. Add the carrots, potatoes, mushrooms and water and bring to the boil. Reduce the heat and simmer for about 20 minutes or until potatoes are soft. Divide the vegetables among bowls and top with fresh thyme Brush miso paste on chicken strips and put under hot grill until cook through Serve with boiled rice topped with black sesame seeds if you wish for an authentic-looking Asian dish
Super-Freekeh Chicken Biryani Recipe by Shadia Jammal Djakovic APD 2 hours 25 minutes preparation and assembly time – Serves 500g Chicken breast, chopped into bite-size pieces ½ cup plain yoghurt 1 tsp grated fresh turmeric ½ tsp of garam masala 2 green chillies, chopped finely ¼ tsp ginger ground SPICE MIX: 1 cup freekeh 1 tsp of grated fresh turmeric 2 red chillies ¼ tsp ground ginger ½ tsp cinnamon 1 large brown onion, chopped 1 tbsp olive oil 1 tbsp of garlic paste 1 cup of prunes, diced ¼ cup chopped coriander ½ cup of plain yoghurt Canola oil spray oil Juice of one lime
4
Marinade the chicken with the yoghurt, turmeric, garam masala, green chillies and ginger powder in covered bowl for two hours in the fridge Wash the freekeh by rinsing it until the water runs clear. Add the freekeh to 2 cups of water in a small pot and bring to the water to a boil. Turn the heat down to low and cover until firm but not soft, about 10-15 minutes. Put aside to cool down slightly With a little canola oil spray oil, heat a non-stick pan and cook the chicken until cooked through, about 5-10 minutes In another non-stick pan cook the onion in the olive oil until soft and golden, add the chillies, ground ginger, cinnamon, garlic paste and the prunes. Stir in the drained cooked freekeh, and mix to combine then take off the heat. Stir through the chopped coriander Place the freekeh mix in a serving dish, top with the chicken and squeeze with lime juice Serve
Muesli, Seed & Nut Slice Recipe by Simone Austin APD 40 minutes preparation and assembly time – Serves
20
500g unsalted mixed nuts
Preheat oven to 180C°
½ cup of almonds 1 cup of rolled oats
Combine all the ingredients in a large mixing bowl and stir well to combine
½ cup of dried cranberries
Pour into a lined slice tin (aprox. 35cmx25cm)
½ cup of sultanas or raisins
Bake in oven for 20 minutes, or until nuts are golden
¼ cup of chia seeds
Remove from oven, leave to cool, then slice into squares around 5cm x 5cm or muesli bar size
¼ cup of flax seeds 1 cup of High Fibre Special K or muesli-based cereal 1 can of skim condensed milk 1 x 225g packet of dark chocolate melts
Makes 20-25 pieces
Quick Chicken Laksa Recipe by Yvonne Lee APD 40 minutes preparation and assembly time – Serves 400g chicken breast 1 tsp olive oil 1 large red onion, chopped and blended to a paste 100g laksa paste 400ml skim milk 1 tbsp coconut essence ½ cup water 1 heaped tsp chopped red chilli 300g prawns 100 g tofu puffs, halved 250g bag of bean sprouts, washed and drained 300g rice vermicelli, boiled until soft and then drained 4 heads bok choy 1 bunch of coriander leaves, roughly chopped 1 bunch of mint leaves, roughly chopped 1 lime, cut into wedges
4
Poach chicken breast in a saucepan of lightly simmering water for approx. 15 minutes. Set aside to cool then shred Heat oil in a large saucepan over medium heat. Add onion paste and stir fry until caramelised. Add laksa paste and fry for around 2 minutes, or until fragrant. Add skim milk, coconut essence and water. Stir to combine, then bring to the boil. Add chopped chilli to taste Add prawns and heat until they are almost cooked. Add tofu puffs and beansprouts. Stir gently to combine, then reduce heat to low and cook for 2 minutes. Turn heat off Pour hot water over the bok choy to blanch. Drain Divide the boiled noodles into soup bowls then add the laksa mixture. Top with chicken, bok choy, coriander and mint. Finish with a wedge of lime and serve