Ingredients

• 2 1/4 cups cooked brown rice
• 1 tablespoon olive oil
• 2 brown onions, sliced
• 4 cloves garlic, sliced thinly
• 900g zucchini, thinly sliced
• 1/4 cup chopped flat leaf parsley
• 250g cherry tomatoes, halved
• 100g low-fat ricotta
• 1/4 cup grated parmesan cheese

Instructions

Step 1 Preheat oven to 200°C. Spray an ovenproof dish with oil spray. Put cooked brown rice into a large bowl. Set aside.

Step 2 Heat oil in a large non-stick frying pan over medium heat. Add onions. Cook for 6 minutes or until softened. Add garlic and cook for 2 minutes. Add zucchini and cook for another 5 minutes or until tender but still crunchy. Stir in parsley and season with cracked black pepper. Add zucchini mixture, tomatoes and ricotta to rice. Mix well.

Step 3 Spoon mixture into prepared dish. Sprinkle with parmesan cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for a further 10 minutes or until top is golden. Serve.

Nutrition Information

Ingredients (serves 4)

• 1 tbs olive oil
• 3 bacon rashers, rind and excess fat trimmed, coarsely chopped
• 20g butter
• 1 garlic clove, crushed
• 3 slices white crusty bread, crusts removed, cut into 1cm cubes
• 1 cos lettuce, washed, dried, torn
• 40g shaved parmesan

·         Dressing

• 1 egg
• 80ml (1/3 cup) extra virgin olive oil
• 2 tbs red wine vinegar
• 1 tsp Dijon mustard
• 2 drained anchovy fillets

Method

1. Heat 1 teaspoon of oil in a large non-stick frying pan over medium-high heat. Add the bacon and cook, stirring, for 2-3 minutes or until golden. Use a slotted spoon to transfer to a plate lined with paper towel.
2. Reduce the heat to medium. Heat the butter and remaining olive oil in the pan. Add the garlic and bread and cook, stirring occasionally, for 4 minutes or until golden. Transfer to a plate lined with paper towel.
3. To make the dressing, place the egg in a small saucepan of cold water. Bring to the boil over high heat. Cook for 1 minute. Drain. Cool under cold running water. Crack the egg into a bowl. Use a teaspoon to scoop any remaining egg from the shell into the bowl. Place the egg, oil, vinegar, mustard and anchovy fillets in the bowl of a food processor and process until combined. Season with salt and pepper.
4. Combine the bacon, bread mixture, lettuce and parmesan in a large serving bowl. Drizzle over the dressing to serve.

Recipe from taste.com.au

Portions: 4

Time to make: 30 minutes

Ingredients

• 4 x 200g salmon steaks
• 1/2 cup teriyaki marinade (we used Kikkoman)
• 1 cup long-grain rice
• 2 bunches bok choy or broccolini, steamed, to serve
• 2 teaspoons sesame seeds, toasted, to serve

Instructions

Step 1

Place salmon steaks into a ceramic dish. Add teriyaki marinade and turn salmon to coat well. Stand for 20 minutes.

Step 2

Put rice into a saucepan and cover with 2 cups water. Place over high heat and bring to the boil. Simmer for 5 minutes or until craters form over rice. Cover and turn off heat.

Step 3

Heat a frying pan or cast iron chargrill over medium-high heat. When pan/grill is hot, place a piece of baking paper in pan – this will stop the fish sticking. Cook 2 salmon steaks for 2–3 minutes on each side for medium-rare or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Repeat with remaining salmon.

Step 4

Divide rice between 4 plates. Top with salmon and sprinkle with sesame seeds. Serve with steamed greens.

Nutrition Information  

Ingredients

• 4-6 chicken tenderloins (300g raw weight)
• 500ml low-salt chicken stock
• 1 tbsp tom yum paste
• 150g fresh thin rice noodles
• 4 handfuls (about 4 cups) frozen “stirfry” vegetables
• Juice of 1/2 lime
• 1/2 cup loosely packed fresh coriander leaves
• Lime wedges, to garnish

Method

Cook the chicken: Put the chicken, stock and tom yum paste in a large saucepan. Cover and bring to a simmer over a medium heat and cook for three minutes and remove the chicken. Shred into small pieces.

Cook the noodles and vegetables: Add the noodles and vegetables to the stock and cook for two minutes, until the noodles are tender. Add the lime juice and chicken and cook for a further one minute, until heated through.

To serve: Ladle the soup into two serving bowls and top with coriander leaves

Nutritional Analysis

Find out how to interpret nutritional analysis

Recipes analysed by Food and Nutrition Australia

Recipe by : Kathryn Elliott