• 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

• 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

Instructions

Step 1 Cook noodles following packet directions. Set aside.

Step 2 Heat oil in a wok over a high heat. Add beef and stir-fry for 2 minutes to sear. Add capsicum and cook for 3 minutes. Add snow peas and cook for 1 minute. Add stock. Cook, stirring, for 2-3 minutes.

Step 3 Add noodles. Stir to combine. Turn off heat. Fold lime juice and kecap manis quickly through noodles. Serve in bowls and top with coriander.

Nutrition Information

Portions:

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  

Serves: 6

ready in: 1 hour 10 mins (25 mins Prep – 45 mins Cook)

Ingredients
2 tablespoons olive oil
3 medium leeks, rinsed, white and pale green parts coarsely chopped
2 medium celery stalks, coarsely chopped
2 large carrots, peeled and thickly sliced
1 large red potato, unpeeled, cut into bite-sized chunks
1 cup (75 g) thickly sliced mushrooms
3 tablespoons plain flour
1⁄2 teaspoon dried thyme
1⁄4 teaspoon salt
425 ml salt-reduced chicken stock
250 g bite-sized pieces cooked chicken
1 cup (150 g) fresh or frozen green peas
ready-made pastry for single-crust 23 cm pie
1 large egg beaten with 1 tablespoon milk, for glazing

Method

1. Heat oil in a large saucepan over medium heat. Add leeks, celery, carrot and potato. Cook, stirring occasionally, 5 minutes. Add mushrooms. Cook, stirring occasionally, 5 minutes. Stir in flour, thyme and salt until blended. Stir in stock. Increase heat to medium-high. Cook, stirring, until thickened, 2 minutes. Stir in chicken and peas. Transfer to 23 cm or 25 cm deep pie plate. Let cool to room temperature.

2. Preheat oven to 200°C. Unfold pastry, checking its fit on top of pie plate. Brush underside of pastry with glaze; place over filling. Trim edge of pastry; crimp or mark decoratively with a fork, if desired. Brush top with glaze. Cut four 2.5 cm slits in the centre to allow steam to escape.

3. Bake until filling is bubbling and pastry is golden brown, 25 to 30 minutes. Let stand at least 10 minutes before serving.

• 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

1 eggplant, sliced
1 red capsicum, cut into quarters
1 zucchini, cut lengthways
Canola or olive oil cooking spray
400 g skinless chicken fillets
50 g rocket leaves

Pesto
1 1/2 cups fresh basil leaves
3 cloves garlic, peeled
1/4 cup pine nuts
1/4 cup freshly grated parmesan cheese
1/4 cup lemon juice

Method

1. Preheat oven to 180C. Slice the eggplant, quarter the capsicum and slice the zucchini lengthways.
2. Spray tray with cooking oil spray and lay vegetables flat. Spray the tops of vegetables. On a separate tray, spray cooking oil spray and add fillets. Bake all ingredients in oven for 20 minutes, turning after 10 minutes.
3. To make the pesto, place the basil, garlic pine nuts and parmesan into a blender or food processor. Switch on and then slowly our in lemon juice. Blend until a smooth paste forms.
4. To serve, place rocket on a plate and stack the vegies. Top with the chicken and then drizzle with pesto.

Ingredients (serves 4)

• 400g fettuccine
• 500g ripe Roma tomatoes, diced
• 150g button mushrooms, sliced
• 100g baby rocket leaves
• 3/4 cup pitted kalamata olives
• 1/3 cup extra-virgin olive oil
• 1 1/2 cups COON Pasta Shredded Cheese

Method

1. Cook pasta in a saucepan, following packet directions, until just tender.
2. Meanwhile, combine tomato, mushroom, rocket and olives in a bowl. Drain pasta and return to pan. Stir in oil. Toss until pasta is well coated. Add tomato mixture and 1 cup COON Pasta Shredded Cheese. Toss to combine. Season with salt and pepper.
3. Spoon pasta into serving bowls. Sprinkle with remaining COON Pasta Shredded Cheese. Serve.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved