Tried and tested recipes to whip up in no time. Care has been taken to incorporate nutritious ingrediants and can be altered to suit everyones individual tastes or nutritional requirements.
Prawn Laska
Ingrediants:
Prawns Garlic & Ginger
Hard boiled egg Tumeric & Bay leaves
Cabbage Half a lemon rind and squeeze of juice
Tin of low sodium tomato Fresh green veges
375g fish stock 1tsp fish sauce
Fresh chopped herbs
In a wok heat garlic, ginger, tumeric, fish sauce, fish stock, lemon rind & juice, bay leaves and tin of tomato. This is the laska base.
Finely chop cabbage. I used this as a substitute for noodles :) Just as filling, and can use as much as you like. I had about 1c. Steam or boil cabbage till tender.
Finely chop some fresh green vege, I used 1/2c of cucumber and 1/2c celery.
Add prawns to heated laska base, cook until pink. Remove bay leaves.
In a bowl place cooked cabbage, diced green vege, quartered boiled egg. Pour over the prawns and laska soup.
Garnish with herbs. I used corriander. Mmmmm You can also add chilli to the laska base for spicy meal.
Prawns Garlic & Ginger
Hard boiled egg Tumeric & Bay leaves
Cabbage Half a lemon rind and squeeze of juice
Tin of low sodium tomato Fresh green veges
375g fish stock 1tsp fish sauce
Fresh chopped herbs
In a wok heat garlic, ginger, tumeric, fish sauce, fish stock, lemon rind & juice, bay leaves and tin of tomato. This is the laska base.
Finely chop cabbage. I used this as a substitute for noodles :) Just as filling, and can use as much as you like. I had about 1c. Steam or boil cabbage till tender.
Finely chop some fresh green vege, I used 1/2c of cucumber and 1/2c celery.
Add prawns to heated laska base, cook until pink. Remove bay leaves.
In a bowl place cooked cabbage, diced green vege, quartered boiled egg. Pour over the prawns and laska soup.
Garnish with herbs. I used corriander. Mmmmm You can also add chilli to the laska base for spicy meal.
Lamb Kashmiri
This is not the original picture. I accidently ate it too fast and had to get a picture from the internet which looked similar. Brown and green.. Mmmmm
Great for the kids if you leave out the spice and far less fatty than most creamy curries!
Ingrediants:
Lamb 3 Tomatoes
1/2 Orange Capsicum 1/2 Red Capsicum
1 tsp Cummin Seeds 1 tsp Garam Masala
1 tsp Ginger Crushed 5 Garlic pieces chopped finely
Chilli (optional) Corriander 1/3 c Coconut unsweetened
Plain Yoghurt Blanched Almonds Salt
1 Large Onion 6 Tbsp Rice Bran Oil Basmati Rice
1 tsp Tumeric
In a blender toss in the capsicums, tomatos slightly chopped, the cummin seeds, garam masala, ginger, garlic, coconut and chilli if you would like spicey curry. Pulse until you can blend it to a paste.
In a pan heat the oil. Chop onion in half and slice. On a low heat cook the onion for about 10 mins until golden brown and add paste. Cook for about 5 mins.
Chop all the fatty bits off the lamb, cut into bite sized pieces and add to paste. Sprinkle with about 1/2 tsp salt to taste. Cook for about 10mins stirring and add 1 c plain yoghurt, 1/3 c roughly chopped blanched almonds and tumeric. Cover and simmer for 30 mins to and hour depending how tender you want. Can be done for hours in slow cooker.
In a seperate pot boil water and add some salt and 2-3 tbsp vinegar . Rinse rice under water for 1 minute or until water is clear to prevent sticking. Add to boiling water and boil for about 6 minutes. Drain in sieve. Put pot back on stove with 3cm water in it and balance sieve on the pot to steam it. Cover with the lid or tin foil and leave it for about 10 minutes. Should be fluffy non-stuck rice!
Serve the curry on a bed of rice with a dollop of yoghurt and some corriander. Delish!
Great for the kids if you leave out the spice and far less fatty than most creamy curries!
Ingrediants:
Lamb 3 Tomatoes
1/2 Orange Capsicum 1/2 Red Capsicum
1 tsp Cummin Seeds 1 tsp Garam Masala
1 tsp Ginger Crushed 5 Garlic pieces chopped finely
Chilli (optional) Corriander 1/3 c Coconut unsweetened
Plain Yoghurt Blanched Almonds Salt
1 Large Onion 6 Tbsp Rice Bran Oil Basmati Rice
1 tsp Tumeric
In a blender toss in the capsicums, tomatos slightly chopped, the cummin seeds, garam masala, ginger, garlic, coconut and chilli if you would like spicey curry. Pulse until you can blend it to a paste.
In a pan heat the oil. Chop onion in half and slice. On a low heat cook the onion for about 10 mins until golden brown and add paste. Cook for about 5 mins.
Chop all the fatty bits off the lamb, cut into bite sized pieces and add to paste. Sprinkle with about 1/2 tsp salt to taste. Cook for about 10mins stirring and add 1 c plain yoghurt, 1/3 c roughly chopped blanched almonds and tumeric. Cover and simmer for 30 mins to and hour depending how tender you want. Can be done for hours in slow cooker.
In a seperate pot boil water and add some salt and 2-3 tbsp vinegar . Rinse rice under water for 1 minute or until water is clear to prevent sticking. Add to boiling water and boil for about 6 minutes. Drain in sieve. Put pot back on stove with 3cm water in it and balance sieve on the pot to steam it. Cover with the lid or tin foil and leave it for about 10 minutes. Should be fluffy non-stuck rice!
Serve the curry on a bed of rice with a dollop of yoghurt and some corriander. Delish!
Quick Easy Nutritious Dinner in a hurry
Ingrediants:
2 Eggs Baby Spinach
Potato Red Onion
Avocado Tomato
Grate potato and a bit of red onion and mix with one egg. Season with pepper and herbs of your choice.
In a non stick pan, spray rice oil and put half the mixture in pan, flattening to 1 cm thickness. Flip when golden brown but cook over a low heat to ensure potato cooks. Then cook the remaining hash brown and put on plate.
Crack one egg into pan and cook with half a tomato quatered. Meanwhile slice some avocado onto one hashbrown.
Wilt a little spinach leaves on top of the cooking tomato and transfer to hashbrown before it goes to limp. When the tomato and egg are cooked place on top and season with pepper. Add a little low fat sauce. Homemade is best.
Can add meat also for an alternative.
2 Eggs Baby Spinach
Potato Red Onion
Avocado Tomato
Grate potato and a bit of red onion and mix with one egg. Season with pepper and herbs of your choice.
In a non stick pan, spray rice oil and put half the mixture in pan, flattening to 1 cm thickness. Flip when golden brown but cook over a low heat to ensure potato cooks. Then cook the remaining hash brown and put on plate.
Crack one egg into pan and cook with half a tomato quatered. Meanwhile slice some avocado onto one hashbrown.
Wilt a little spinach leaves on top of the cooking tomato and transfer to hashbrown before it goes to limp. When the tomato and egg are cooked place on top and season with pepper. Add a little low fat sauce. Homemade is best.
Can add meat also for an alternative.
Agave Prawn
Totally body sculpting friendly! Agave syrup is a natural sweetener and has a low GI .
Ingrediants:
Prawns Egg White
Oyster Sauce Agave Syrup
Ginger or garlic Rice Bran Spray
Wholemeal Flour
Coat prawns in wholemeal flour lightly.
In a bowl whisk egg white or 2 depending on number of prawns. 1 will do about 200g of prawn. Add a small dollop of oyster sauce or soy sauce and add 1/2tsp garlic or ginger or both. Whisk, whisk, whisk.
Heat on low a non stick pan and lightly coat in rice bran oil. Holding the prawn tail dip the prawns in batter and transfer to pan. Lightly brown and turn. Be careful turning so the batter stays on and transfer to paper towel.
Add about 1 tsp of agave syrup to warm pan off the heat and let it coat the bottom of the pan. Heat for a second careful not to burn it and add the prawns quickly coating.
Serve on a bed of lettuce or salad or as part of a meal.
Thai Chicken Casserole
Ingrediants:
Kaffir lime leaves & Lemon grass Ginger
Lite coconut milk Chicken stock
Corriander 2-3 Chicken breasts
Button Mushrooms Spinach
Lemon Chilli (optional)
Bring to the boil 1/3c coconut milk, 3/4c chicken stock, tbsp minced ginger, 1 tbsp each of finely chopped corriander root and lemon grass, 8 finely sliced kaffir lime leaves (or leave them whole if you wish to remove before eating), tsp chilli, 1/2 lemon rind and 3 tsp lemon juice.
Cut chicken into pieces and add to the stock. Reduce to simmer. When cooked through add tin of button mushrooms and spinach leaves until warmed. Serve with corriander on top with a side of stir fried vegetables or brocolli salad and beans.
Serves 2 with spares for lunch the next day!
Kaffir lime leaves & Lemon grass Ginger
Lite coconut milk Chicken stock
Corriander 2-3 Chicken breasts
Button Mushrooms Spinach
Lemon Chilli (optional)
Bring to the boil 1/3c coconut milk, 3/4c chicken stock, tbsp minced ginger, 1 tbsp each of finely chopped corriander root and lemon grass, 8 finely sliced kaffir lime leaves (or leave them whole if you wish to remove before eating), tsp chilli, 1/2 lemon rind and 3 tsp lemon juice.
Cut chicken into pieces and add to the stock. Reduce to simmer. When cooked through add tin of button mushrooms and spinach leaves until warmed. Serve with corriander on top with a side of stir fried vegetables or brocolli salad and beans.
Serves 2 with spares for lunch the next day!
Black Fungus Stir Fry
Try some new exotic foods! Serves 2.
Ingrediants:
Meat (Chicken) Brocolli
Black Fungus (Dried from asian supermarket) Button Mushrooms
Chicken stock - reduced salt Herbs & Sesame Seeds
Corgettes & Bean sprouts Ginger & Garlic
Stir fry meat in non-stick wok until browned. I used 4 chicken tenderloins. Season with pepper. Remove from wok and cut into bite size pieces.
While chicken is cooking soak black fungus in hot water and steam cut brocolli for 1 minute in microwave.
When fungus is soft, slice into long pieces and put in wok with tsp each of minced ginger & garlic. Add halfed button mushrooms and 1/3c chicken stock. (You can freeze the rest in ice-cube trays to preserve. Empty them into re-sealable bags to store). Next cut corgette in half and slice on an angle, add to wok with steamed brocolli.
Season with herbs to taste. I used rosemary, thyme and sesame seeds. Stir fry until stock reduced. Re-add chicken to heat and serve with bean sprouts.
You can change up the veges, I like to stick to the green sort. Snap peas make an awesome accompliment to black fungus. Low in calories and high in iron and nutrients this mushroom is known for medicinal properties.
Ingrediants:
Meat (Chicken) Brocolli
Black Fungus (Dried from asian supermarket) Button Mushrooms
Chicken stock - reduced salt Herbs & Sesame Seeds
Corgettes & Bean sprouts Ginger & Garlic
Stir fry meat in non-stick wok until browned. I used 4 chicken tenderloins. Season with pepper. Remove from wok and cut into bite size pieces.
While chicken is cooking soak black fungus in hot water and steam cut brocolli for 1 minute in microwave.
When fungus is soft, slice into long pieces and put in wok with tsp each of minced ginger & garlic. Add halfed button mushrooms and 1/3c chicken stock. (You can freeze the rest in ice-cube trays to preserve. Empty them into re-sealable bags to store). Next cut corgette in half and slice on an angle, add to wok with steamed brocolli.
Season with herbs to taste. I used rosemary, thyme and sesame seeds. Stir fry until stock reduced. Re-add chicken to heat and serve with bean sprouts.
You can change up the veges, I like to stick to the green sort. Snap peas make an awesome accompliment to black fungus. Low in calories and high in iron and nutrients this mushroom is known for medicinal properties.
Healthier Macaroni Cheese
Ingrediants:
Wholemeal organic macaroni Grapeseed oil
Low fat cheese Trim milk
Wholemeal flour Salt & Pepper
Wholemeal bread crumbs Wholegrain mustard
Ham off the bone diced Large tomato
Peas/diced green vege Wholegrain mustard
Cover about 2c of macaroni with water and boil with 1tsp grapeseed oil and salt until soft to the bite. About 10mins or so. Drain and refresh with cold water.
While pasta is cooking place 3tbsp flour in another pot with 3tbsp butter and 2tsp of mustard and mix to a paste. Slowly add about 1- 1 1/2c of milk and whisk. Add 3/4c of cheese, diced tomato & 150-200g diced ham (or chicken for alternative), 1c of peas or other veges you would like to slip in. Season with salt and pepper and herbs like chives, corriander or parsley.
Mix pasta into the sauce and transfer to oven safe casserole dish. Sprinkle with bread crumbs and cheese.
Bake for about 20mins at 180 degrees.
Great taste and great way to hide veges for the kids. Serves about 3-4. I like to use leftovers for school lunch. If you want this option don't use chicken. You don't want it sitting in the lunch box all day.
Wholemeal organic macaroni Grapeseed oil
Low fat cheese Trim milk
Wholemeal flour Salt & Pepper
Wholemeal bread crumbs Wholegrain mustard
Ham off the bone diced Large tomato
Peas/diced green vege Wholegrain mustard
Cover about 2c of macaroni with water and boil with 1tsp grapeseed oil and salt until soft to the bite. About 10mins or so. Drain and refresh with cold water.
While pasta is cooking place 3tbsp flour in another pot with 3tbsp butter and 2tsp of mustard and mix to a paste. Slowly add about 1- 1 1/2c of milk and whisk. Add 3/4c of cheese, diced tomato & 150-200g diced ham (or chicken for alternative), 1c of peas or other veges you would like to slip in. Season with salt and pepper and herbs like chives, corriander or parsley.
Mix pasta into the sauce and transfer to oven safe casserole dish. Sprinkle with bread crumbs and cheese.
Bake for about 20mins at 180 degrees.
Great taste and great way to hide veges for the kids. Serves about 3-4. I like to use leftovers for school lunch. If you want this option don't use chicken. You don't want it sitting in the lunch box all day.
Chicken ala Mushroom Yum
Ingrediants:
Chicken breast pieces Hammer
Mushrooms Red onion
Garlic & Ginger Chicken stock
1/4c dry white wine Wholemeal flour
Rice bran oil
Smash chicken with hammer (or phonebook, cover with gladwrap so you don't get tool dirty) until it's about 2cm thick.
Coat with wholemeal flour and cook in pan until golden brown.
Put to the side.
In 1 tsp oil lightly cook garlic, ginger and diced onion. Add 1 tbsp of the left over wholemeal flour. Cook 1 minute and add wine. Add about 1/3 c reduced salt chicken stock (Freeze left over in ice cube tray and transfer to glad bag to keep for longer). Add chopped mushrooms and cook for a couple of minutes until thickening.
Add the chicken and heat through.
Chicken breast pieces Hammer
Mushrooms Red onion
Garlic & Ginger Chicken stock
1/4c dry white wine Wholemeal flour
Rice bran oil
Smash chicken with hammer (or phonebook, cover with gladwrap so you don't get tool dirty) until it's about 2cm thick.
Coat with wholemeal flour and cook in pan until golden brown.
Put to the side.
In 1 tsp oil lightly cook garlic, ginger and diced onion. Add 1 tbsp of the left over wholemeal flour. Cook 1 minute and add wine. Add about 1/3 c reduced salt chicken stock (Freeze left over in ice cube tray and transfer to glad bag to keep for longer). Add chopped mushrooms and cook for a couple of minutes until thickening.
Add the chicken and heat through.
