Special events
& Recipes
400 - 600 CALORIE RECIPES
Fish & Chips These flavor packed morsels are perfect for kid’s meals or parties. Serves 4 Preparation time: 15 minutes Cooking time: 30-35 minutes Ingredients 2 sebago or golden delight potatoes, peeled 500g sweet potato, peeled 600g boneless white fish fillets 1/2 cup plain flour 1/4 cup finely chopped flat leaf parsley 2 cups fresh breadcrumbs (made from wholegrain bread*) 2 eggs, lightly beaten* 1 tbs chopped rosemary leaves Grated rind of 1 lemon Olive oil cooking spray* (I use coconut oil) Lemon wedges and salad leaves, to serve 1. Preheat oven to 230°C (210°C fan-forced) and line 2 baking trays with baking paper. 2. Combine the rosemary and lemon rind and cut the potatoes and sweet potatoes into thick wedges. Place wedges on one baking tray and spray lightly with oil. Sprinkle with rosemary mixture and turn to coat evenly, place on top shelf of oven and bake for 15 minutes. 3. Meanwhile, cut fish into twelve, thick fingers. Place the flour on a plate, combine breadcrumbs and parsley on separate plate and eggs in a shallow dish. Dip fish one at a time into flour, egg, then breadcrumb mixture, pressing on gently with finger tips. Arrange on one a baking tray, cover and refrigerate 15 minutes if time permits. 4. Turn potato wedges over and lightly spray again. Return wedges to oven, place the fish fingers under the wedges and bake both 12-15 minutes or until fish is golden and cooked through and wedges are crisp. Serve with lemon and salad leaves. Chicken Fajitas A tasty Mexican dish - no cutlery required for this one! Serves 4 Preparation time: 15 minutes Cooking time: 20 minutes Ingredients 1 tsp olive oil* 1/2 tsp cumin 1/2 tsp ground coriander 1/2 tsp Tabasco sauce 2 tsp lemon juice 1 clove garlic, peeled and crushed 1 tsp chilli flakes 12 chicken tenderloins* Olive oil cooking spray* 4 flour tortillas* 1 red capsicum, sliced 1 large onion, sliced 1 large avocado, peeled, seeded and chopped 1/3 cup light sour cream (I use natural Greek yogurt) ½ cup light tasty cheese* 1. In a bowl whisk together the oil, spices, Tabasco, lemon juice, garlic and chilli flakes. Add chicken and stir well. Cover and refrigerate for 10 minutes. 2. Heat a nonstick frying pan and heat the tortillas on both sides. Wrap in foil to keep warm. 3. Lightly spray a frying pan with the cooking spray and cook the chicken over medium high heat for 2 minutes each side or until chicken is just cooked through. Remove from pan, keep warm. Increase heat and cook the capsicum and onion until soft. 4. Place the tortillas onto serving board and top with the capsicum, onion and chicken. Serve fajitas with avocado, sour cream, and cheese. |
Roast Vegetable Couscous Salad This tasty and filling Moroccan inspired lunch is packed with vegies. Serves 4 Preparation time: 10 minutes Cooking time: 20 minutes Ingredients 500g butternut pumpkin (skin on) 1 red capsicum, quartered, seeds removed 1 small eggplant, trimmed 2 medium zucchini, trimmed 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp ground cinnamon 1/4 tsp ground ginger 1 head garlic, cloves separated Olive oil spray* 1 1/2 cups couscous 1 1/2 cups water 1 large orange, rind finely grated, juiced 1 cup frozen broad beans 1/2 cup flat leaf parsley, chopped 1 tbs olive oil* Cracked black pepper, to season 1. Preheat oven to 250°C (230°C fan-forced). Cut vegetables into 2cm pieces and scatter over base of a roasting pan. Combine the spices and sprinkle over vegetables. Leave garlic in skin and add to vegetables. Spray vegetables lightly with oil and toss to coat. Roast for 15 minutes, turning occasionally or until vegetables are golden and tender. Remove the garlic cloves and set aside (see Tip). 2. Meanwhile place the couscous into a large heatproof bowl. Pour over the boiling water and add orange rind, stir with a fork to combine. Cover and set aside for 5 minutes or until the water is all absorbed. Stir gently with a fork to separate the grains. 3. Cook the broad beans in a saucepan of boiling water for 3 minutes or until bright green. Drain and refresh under cold water. Drain well. Remove and discard skins, add beans to the couscous. 4. Add warm roast vegetables to the couscous with the parsley. Remove 2 roasted garlic cloves from the skin and mash with a fork. Whisk the orange juice and olive oil together, stir in the roasted crushed garlic. Pour over the salad, season with black pepper and toss gently to combine. Serve. Cheats' Chicken Pie Who ever thought making a delicious chicken pie for the family could be this simple? Serves 4 Preparation time: 10 minutes Cooking time: 25 minutes Ingredients 1 tbs olive oil* 460g skinless chicken breast, trimmed of fat, cut into 5-cm strips* 200g mushrooms, sliced 250g can chicken soup* 1/2 cup frozen peas* 1/2 tbs low fat Greek-style yoghurt Cracked black pepper, to season 1 bunch broccolini, stalks trimmed 1 1/2 sheets reduced fat puff pastry, thawed* 1/2 egg yolk, beaten* Steamed vegetables or green salad, to serve 1. Preheat oven to 200°C (180°C fan-forced). 2. Heat 1/2 tablespoon of the olive oil in a large fry pan and brown chicken strips for 1 to 2 minutes on each side. Remove chicken from pan and set aside. 3. Heat remaining oil and sauté mushrooms for 2 minutes. 4. Return chicken to pan with mushrooms; add soup, peas and Greek yogurt. Season with cracked pepper. Bring to the boil, then turn off the heat. 5. Transfer mixture to a pie dish approximately 28 cm x 21 cm. 6. Arrange broccolini on top of chicken filling. 7. Cover pie dish with puff-pastry sheets, cut a hole in the centre using a sharp knife and press down edges with the prongs of a fork. 8. Brush pastry surface with beaten egg yolk and cook in oven for 25 minutes. 9. Serve with extra steamed vegetables or salad. |