Get on Track recipes

Week beginning 13 September

Breakfast

Savoury Omelette

Serves 1

1 tsp olive oil
Half small onion, finely chopped
Quarter large red capsicum, seeded and chopped
1 large flat mushroom (or 4 button mushrooms) sliced
large handful baby spinach
1 tbsp chopped fresh parsley
2 eggs
1 dsp water
freshly ground black pepper and salt, to taste

Method:
Heat oil in non-stick frypan to medium temperature.
Add onion and capsicum and cook until starting to soften.
Add mushrooms and cook until soft.
While vegetables are cooking break the eggs into a small bowl, add water, pepper and salt and whisk until well-combined.
Mix the spinach and parsley into the vegetable mixture in the frypan and cook for 1-2mins then remove vegetable mixture from pan and set aside. Keep warm.
Reheat the frypan (use a little more oil if necessary) and then add the egg mixture ensuring the pan is covered evenly.
Allow to cook and when egg mixture appears almost set but is just a little soft on top, place the reserved vegetable mixture on one half of the omelette and fold the uncovered half over the top so that the vegetable mixture is inside the omelette.
Allow to cook for another minute. Slide the omelette onto the serving plate and serve accompanied by slice wholegrain toast and grilled tomato.

Bircher Muesli

Serves 2

Two thirds of a cup natural muesli
Half cup LF yoghurt (plain or flavoured)
1 green apple, peeled and grated

Method:
Combine all the ingredients in a bowl and mix until well-combined.
Cover and set aside in the refrigerator for at least 2 hours but preferably overnight. The muesli will be ready to eat in the morning – no need to add anything extra but you can add a little more yoghurt or LF milk if you find it too thick.

Snacks

Apple and Oat Bran Muffin

Makes 12

1 cup finely diced peeled granny smith apples
1 tbsp brown sugar
1 and a half cups self-raising flour
half cup unprocessed oat bran
1 tsp baking powder
half tsp cinnamon (optional)
1 egg
half cup LF vanilla yoghurt
1 cup LF milk

Method:
Preheat oven to 210°C.
Lightly grease muffin tins
Sift the flour, baking powder and cinnamon into bowl. Add oat bran,
Mix the wet ingredients (egg, yoghurt and milk) in another bowl. Add the wet mixture to the flour mixture and mix with wooden spoon until well-combined .
Gently fold the apple into the mixture.
Spoon mixture into muffin tins, and bake for 15-20 minutes or until muffins spring back slightly when touched in the centre and golden brown.

Lunch

Tuna & Pasta Salad

Serves 4-6

1 punnet cherry tomatoes, washed and halved
2 lebanese cucumbers, washed and sliced
8 spears fresh asparagus or green beans, trimmed, halved, steamed and cooled
3 cups cooked short pasta (eg Penne, fusilli or rigatoni)
400gm canned fillet style tuna, drained
one quarter cup chopped pecan nuts
cracked pepper, to taste

Dressing:
2 Tbsp balsamic vinegar
1 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1 tsp sugar
2 Tbsp low fat natural yoghurt

Method:
? Combine tomatoes, cucumber, asparagus (or beans) and pasta in large bowl and toss.
? Toss tuna through gently and sprinkle with cracked pepper.
? Place dressing ingredients in screw top jar and shake well and pour over salad.
? Sprinkle with chopped pecan nuts and serve.

Will keep for a couple of days in covered and sealed container in refrigerator.
Great for lunch in summer.

Prawn, Chickpea, Asian Greens and Avocado Salad with Tangy Tomato & Basil Dressing

Serves 4

750g cooked medium king prawns, peeled & deveined
half red Spanish onion peeled and finely chopped
1x425g can chickpeas, rinsed, drained
4 cups Baby Asian greens, washed
1 ripe large avocado, halved, deseeded, peeled and cut into large dice

Tangy Tomato and Basil Dressing:
Juice of half a lime (about 1 tbsp)
2 tbsp extra virgin olive oil
1 clove garlic, peeled and crushed
2 tbsp freshly chopped basil
1 tsp caster sugar
freshly ground black pepper
3 ripe Roma tomatoes, deseeded, and finely diced.

Method:
To make the tomato dressing, whisk the lime juice, oil, garlic, basil, sugar, and pepper in small bowl until well-combined. Stir in the diced tomato.

Place the prawns, onion, chickpeas, Asian greens and avocado in a large serving bowl.
Pour the tomato dressing over the salad and toss gently to combine.

Delicious for a weekend lunch in spring or summer.

Dinner

Roasted Fillet of Beef with Seeded Mustard

Serves 4

500-750g beef eye fillet (whole) trimmed
2 cloves garlic, crushed
2-4 tsp seeded mustard
freshly ground black pepper (to taste)
2 tsp extra virgin olive oil

Method:
Preheat oven to 180°C.
Rub the garlic, mustard, pepper and oil over the eye fillet so that it is evenly distributed over the whole piece of meat .
Place seasoned meat in non-stick baking dish – on roasting rack if desired.
Place uncovered in preheated oven and cook for about **30-45 minutes.

** Note that cooking time will vary depending on the thickness of the meat and on how well-cooked you prefer your meat

When cooked, remove from oven and allow to rest in pan for about 5 minutes before slicing thinly and serving with roasted vegetables and steamed green vegetables.

Garlic and Herb Roasted Vegetables

Serves 4

1 tbsp extra virgin olive oil
8 small chat potatoes, quartered
400g sweet potato, peeled and chopped into large dice
1 medium brown onion, peeled and cut into wedges
1-2 cloves garlic, finely chopped
salt and pepper to taste
2 tbsp freshly chopped basil or parsley

Method:
Preheat oven to 180°C
Heat oil in large frypan or wok to medium high temperature.
Add onion and cook until starting to soften slightly.
Add other chopped vegetables and garlic and cook for a few minutes or until lightly browned.
Mix through the garlic and season lightly with salt and pepper.
Place vegetable mixture into non-stick baking dish preferably one which is large enough to allow for just a single layer of vegetables.
Cover and place in preheated oven. Cook for about 30 – 45 minutes or until vegetables are almost tender.
Remove cover, add chopped herb (eg basil) and mix through gently. Increase oven temperature to 200°C and cook uncovered for about another 10 minutes.
Serve immediately with sliced roast meat or chicken or baked fish and other steamed green vegetables.

Pesto Chicken and Vegetable Pasta

Serves 4-6

3 cups cooked short pasta (eg penne, fusilli or rigatoni)
1 tbsp extra virgin olive oil
500g chicken breast, trimmed and chopped
1 large onion, peeled and chopped
half a large red capsicum, seeded and cut into 3cm strips
1-2 cloves garlic, crushed
2 cups chopped butternut pumpkin, (steamed or microwaved so that it is just tender)
1 tbsp sundried tomato pesto
2 tbsp dry white wine
1 cup sliced mushrooms
1 tbsp sweet chilli sauce
freshly ground black pepper
200gm snow peas or sugar snap peas or 1 bunch fresh asparagus, trimmed and chopped into 2 cm lengths
100g baby spinach or baby rocket
half cup freshly chopped basil
1 tbsp grated parmesan

Method:
Heat oil in large pan or wok to a high temperature.
Add chopped chicken and cook, stirring occasionally until lightly browned and cooked through. Remove chicken from pan and set aside.
Return pan to stove, reduce to medium high heat and add onion, capsicum and garlic and cook for 1-2 minutes (add an additional 1-2 teaspoons of olive oil if necessary) .
Add pumpkin and continue to cook vegetables until the onion is golden brown and the pumpkin has softened slightly.
Stir through the sundried tomato pesto until well combined.
Add wine, mix through gently and cook for about 2 minutes.
Add the mushrooms and cook for 1-2 minutes so they are softened.
Return the chicken to the pan with the vegetables and add the sweet chilli sauce and pepper and mix through.
Add the green vegetables and fresh herbs and cook for several minutes so that the green vegetables are just tender.
Add the cooked pasta and grated parmesan and stir through for several minutes so that the cheese is melted and the pasta is warmed.
Serve at once.

Zucchini Slice

Serves 4-6

400g zucchini, unpeeled and grated coarsely
1 large onion or 2 stalks of leek (well-washed), finely chopped
2 medium carrots, peeled and grated
3 rashers short-cut bacon, trimmed of any visible fat, finely chopped
half cup ricotta cheese
half cup grated tasty cheese
1 tbsp grated parmesan
1 cup self-raising flour, sifted
1 tbsp olive oil
half cup skim evaporated milk
4 eggs, lightly beaten
1 tbsp freshly chopped or 2 tsp dried chives
1 tbsp freshly chopped parsley
pepper to taste

Method:
Preheat oven to 180°C
Lightly grease non-stick baking dish (approx. 16cm x 26cm)
Place the zucchini, onion, carrot, bacon, cheeses, flour (sifted), oil and lightly beaten eggs in a large bowl and mix until well-combined.
Season with pepper, chives and parsley and stir through.
Place mixture into greased baking dish and bake in a moderate oven for 30-40 minutes.

Thai Lamb Stir-fry

Serves 4

1 tbsp macadamia nut oil
2 medium onions, peeled and sliced
2 cloves garlic, finely chopped
2 tsp grated ginger
1 fresh red chilli, finely chopped (optional)
1 large red capsicum, seeded and sliced
1 carrot, peeled and cut into thin strips
half teaspoon sesame oil
500g lamb fillet, thinly sliced
150g Baby Asian greens or baby spinach
half cup freshly chopped basil
1 tbsp chopped lemon grass
juice of half a lime
2 tsp brown sugar or palm sugar
1 tbsp fish sauce

Method:
Heat half the oil in a wok or large non-stick pan.
Add the onion, garlic, ginger and chilli until onions are slightly softened.
Add the carrot and capsicum and stir fry until just tender.
Remove cooked vegetables from pan and set aside.
Heat the remaining oil and sesame oil in same pan and add the beef in batches cooking each batch until browned and the removing batch of meat from pan and setting aside.
When the final batch of lamb is cooked return all the meat to the pan along with the cooked vegetables, Asian greens, basil, lemon grass, lime juice, sugar and fish sauce.
Cook , stirring frequently until greens are just wilted and mixture is heated through.
Serve at once with steamed rice or cooked noodles.

Whole-Baked Fish with Steamed or Fried Rice

Serves 4

4 medium-sized or 1 large whole fish eg snapper (about 1kg), scaled and gutted 1 tbsp peanut or macadamia nut oil
1 tsp sesame oil
2 cloves garlic, crushed
2 tsp grated ginger
2 tsp ground coriander
1 tsp chilli paste
2 tbsp sashimi soy sauce or kecap manis
4 tbsp lemon juice
half cup dry white wine
2 tsp sugar
4 shallots, trimmed and finely chopped

Method:
Preheat oven to 180°C
Rinse the inside of the fish and pat fish dry using paper towel
Cut shallow slits (about 1 cm deep) in the skin of the fish at 3-4 equal intervals on each side of the fish - this allows the fish to cook through evenly.

Mix all the remaining ingredients, except for the shallots in a small bowl to form a marinade.
Brush the marinade over the fish and place the fish in a baking dish.
Pour the remaining marinade over the fish.
Place the fish, uncovered, in the preheated oven, for about 20-30 minutes or until fish is cooked through and tender.
The fish will flake easily when cooked.
Baste the fish frequently during cooking with surrounding marinade.
When cooked transfer the fish to a serving dish with any remaining pan juices and sprinkle over the chopped shallots.

Serve with Steamed or Fried Rice (recipe follows) and stir fried Asian green such as Bok Choy.

Fried Rice

Serves 6

2 eggs, lightly beaten
2 tsp peanut or macadamia nut oil
1 onion, finely diced
1 stick celery, finely diced
2 rashers short cut bacon, trimmed of any visible fat and diced
1 red capsicum, seeded and diced
half cup frozen peas
half cup canned corn niblets, drained
4 shallots (spring onions), finely sliced
3 cups cooked long-grain white or Basmati rice
1 tbsp salt-reduced soy sauce or Kecap manis

Heat oil in a non-stick frypan or wok .
Pour in the beaten egg and cook over low heat until egg is just cooked and then remove from pan and set aside.
Add diced onion, celery and bacon to the wok and stir-fry for 3-4 minutes. Add the capsicum, peas and corn and cook for a further 3-4 minutes.
Add the shallots, rice and soy sauce and toss for 30 seconds or until heated through.
Add the egg, toss lightly and serve.

Marinated Pork Fillet with Sweet Potato Mash

Serves 4

2 cloves garlic, crushed
1 tsp grated ginger
1 tsp sesame oil
quarter cup sherry or dry white wine
1 tbsp sweet chilli sauce
1 tsp ground coriander
1 tsp curry powder
1 tbsp salt-reduced or sashimi soy sauce
500g Pork fillet, trimmed and cut into slices about 1 cm thick
1 tbsp olive oil

Method:
Mix the garlic, ginger, sesame oil, sherry or wine, sweet chilli sauce, ground coriander, curry powder and soy sauce in a small bowl to form a marinade.
Place the sliced pork in a shallow dish, pour the marinade over the meat and allow to stand and marinate for 2 hours or overnight.
When ready to cook, drain the pork reserving the marinade.
Heat the oil in a frying pan over a high heat and add the drained pork.
Stir fry until cooked.
A little more of the marinade can be drizzled down the side of the wok during cooking if desired. (Do not pour the marinade into the centre of the wok as this will make the temperature drop too quickly and the meat will toughen)
Serve with sweet potato mash (recipe follows) and steamed greens.

Sweet Potato Mash

Ingredients:
1 large golden sweet potato (approx. 500gms), peeled and roughly diced
1 clove garlic, crushed
1 teaspoon grated ginger
1 teaspoon curry powder
half a teaspoon ground coriander
juice of half a lime

Method:
Steam the sweet potato until very soft and ready to mash.
Place the cooked sweet potato in a large bowl and retain a little of the water from the steaming saucepan (about 1 cup)
Add the remaining ingredients to the sweet potato and add a little of the retained cooking water (just a little at a time). Mash all the ingredients together until smooth adding a little more of the cooking liquid as necessary.
Set aside. Can be reheated in saucepan on stovetop or in covered dish in microwave.

Chilli con Carne

Serves 4-6

2 tsp olive oil
500g lean beef mince
1 large or 2 small onions, peeled and chopped
2 cloves garlic, crushed
1x425g can chopped tomatoes
one third of a cup tomato paste
1 cup salt-reduced beef stock
half cup water
1-2 tsp chilli powder or 2 tsp Tabasco sauce
half tsp ground cumin
half tsp ground coriander
freshly ground black pepper, to taste
1x425g can red kidney beans, drained
1 tbsp cornflour, mixed to a paste with a little water

Method:
Heat oil in pan over high heat, add onion and garlic and cook until onion softens and is transparent.
Add the mince and cook, stirring occasionally, until meat is browned.
Add tomatoes, tomato paste, beef stock, water, chilli powder, cumin, coriander, and pepper and stir to combine.
Reduce heat and allow to simmer for about 30 minutes stirring occasionally
Mix through the cornflour paste and cook stirring constantly until the mince mixture thickens.
Add the beans and mix through gently.
Bring mixture to the boil then reduce heat and leave at low simmer stirring occasionally until ready to serve.
Serve with steamed rice and a tossed green salad