Recipes.

We’ve prepared some of our favourite recipe ideas to help you achieve your health goals. Click on a recipe below to view.

Asian Inspired Chicken Salad

Serves 1

Ingredients:

100g chicken tenderloin
1 cup wombok or Chinese Cabbage, shredded
2 spring onions, finely chopped
1/2 carrot, grated
1/4 cup chopped mint leaves
1/4 cup chopped coriander leaves
30g brown rice vermicelli
1 red chilli (optional, for those who like it hot)

Dressing

1 tablespoon water
1/2 teaspoon fish sauce
1 tablespoon soy sauce
1 teaspoon of brown sugar
1/2 teaspoon sesame oil
5g finely grated ginger
Lime juice from 1/2 lime

Method

  1. Prepare the salad dressing first by mixing all ingredients together in a small bowl and set aside.
  2. Bring a large pot of water to the boil and boil the vermicelli noodles for 4 minutes, drain and rinse under cold water and cool. Pour onto a chopping board and roughly chop.
  3. Mix all the salad ingredients together in a large bowl and add the cooked rice vermicelli and set aside.
  4. Lightly spray the chicken with olive oil and grill on a hot grill for 5 mins each side or until cooked through. Slice cooked chicken and place over the salad.
  5. Pour over the salad dressing just before serving.

Chicken and Eggplant Pasta

Serves 4

Ingredients:

400g chicken tenderloins
2 small eggplants, cut into cubes
1 brown onion finely chopped
2 cloves garlic
2 x 400g canned chopped tomato, no added salt
2 tablespoon no added salt tomato paste
ó bunch fresh basil, finely chopped
1 tablespoon brown sugar
1 tablespoon balsamic vinegar
160g pasta spirals
Spray olive oil
Salt for the eggplant

Method

  1. Preheat the oven to 200oC
  2. Cut the eggplant first and put into a bowl with a good sprinkle of salt and leave to sweat while you cut up the rest of the vegetables.
  3. Spray a heavy based oven proof dish with olive oil and fry the garlic and onion until the onion is clear.
  4. Wash the cubed eggplant in water to rinse off the salt and any water the eggplants have released and pat dry.
  5. Add the eggplant to the onion and garlic and cook for 2 minutes, stirring constantly so it doesn’t stick to the pan.
  6. Place the oven proof dish into the oven and bake for 20mins, stirring once during cooking.
  7. Remove from the oven and stir through the sugar, balsamic vinegar, tomatoes, tomato paste, basil and pepper to taste and add back to the oven, uncovered for another 20mins.
  8. Cook the pasta per packet instructions.
  9. Lightly spray the chicken with olive oil and grill on a hot grill for 4 minutes each side or until cooked through.
  10. To serve, place ó cup cooked pasta in a bowl, top with eggplant sauce and finish with piece of chicken.

Optional: If you save your dairy snack from during the day you can top with a small sprinkle of parmesan cheese.

Fish with Grilled Veggie Salad and Roasted Potato

Serves 1

Ingredients:

1 small potato (50g)
100g swordfish fillet (or another white fish)
6 cherry tomatoes
1/2 medium zucchini
6 asparagus spears
1/4 red capsicum
1 tablespoon continental parsley (add more if you like the taste)
1 teaspoon olive oil
Pepper to taste
1 lemon

Method

  1. Boil the potato with skin on until a fork easily pierces through. Drain the water and spray the potato with a little olive oil and place in an 200oC oven until it turns brown, roughly 10mins.
  2. Cut all the vegetables into 4cm strips, put into a bowl and spray with a little olive oil and toss to coat. You can use any range of vegetables you like from the unlimited vegetables list.
  3. Heat a grill or BBQ and place the vegetables on the grill, turning regularly until cooked and slightly charred. Remove and place back into the bowl and top with chopped parsley, the juice from . the lemon and the olive oil. Toss to combine.
  4. To cook the fish, spray with a little olive oil and place on the hot grill or BBQ. Cook for 2-3 minutes on one side before turning it over and cook until the fish easily flakes apart with a fork.
  5. Put the fish on a plate, add the potato and salad and enjoy.

Hearty Lamb Soup

Serves 4

Ingredients:

4 cups of vegetable stock
600g lamb fillets, fat trimmed
1/2 cup no added salt tomato paste
1 medium onion
1/2 cup dried brown lentils, rinsed
1 medium carrot
2 celery stalks
1 1/2 teaspoons brown sugar
1/4 teaspoon dried marjoram
1/2 teaspoon dried thyme leave
1 tablespoon fresh rosemary, finely chopped
Pepper to taste
3 cloves garlic, crushed
400g can crushed tomatoes
1 medium zucchini
2 button squash
1/2 cup frozen corn
2 tablespoons white wine vinegar
1 cup of water
1 cup pasta (spirali or penne)

Method

  1. Pour the stock into a large saucepan and bring to the boil.
  2. Dice the onion, carrot, celery, squash and zucchini and place into the pot along with the tomato paste, lentils, sugar, marjoram, thyme, rosemary, pepper, garlic, tomatoes, corn and white wine vinegar and stir to combine.
  3. Cover and cook on low for 1 hour.
  4. Dice the lamb fillets and add to the soup. Cover and cook for 20 minutes.
  5. Stir through the pasta and water, cover and cook until the pasta is al dente (approximately 10 to 20 minutes).
  6. Add more plain water if the soup gets too thick.
  7. Soup best served freshly made but can be frozen.

Basic Salad

Serves 1

Ingredients:

1 cup of baby cos lettuce, shredded
6 cherry tomatoes, halved
1/2 Lebanese cucumber, chopped into small pieces
A small handful of mint leaves, roughly chopped
A small handful a basil leaves, roughly chopped
Optional: 1/2 tablespoon pumpkin seeds

Method

  1. Toss all ingredients together for a tasty salad that can be eaten at any time.

Notes & tips

  • For extra flavour use balsamic vinegar or lemon juice as a dressing
  • This is a perfect salad to have with a Be Good To Yourself shake or lunch bar. It’s full of flavour, will fill the stomach but not add many calories
  • The pumpkin seeds add a bit of crunch to the salad as well as some protein, fibre, vitamins and minerals. They can be added as one of the extra allowable snack foods if desired. Only the 1200 meal plan cannot include the pumpkin seeds as extra snacks aren’t applicable on this plan.

Salmon and Soba Noodle Salad

Serves 4

Ingredients:

400g salmon fillets, skin removed
200g snow peas, trimmed
200g soba noodles (see note)
8 spring onions, thinly sliced
120g baby spinach leaves
1 1/2 tablespoons canola oil
2 tablespoons rice vinegar
1 teaspoons sesame oil
1 teaspoon salt-reduced soy sauce

Method

  1. Preheat oven to 180C. Place a large sheet of baking paper on a large, flat baking tray. Place all the fillets in the centre of baking paper. Fold paper to enclose salmon and tuck in edges. Bake for 10 minutes. Stand for 5 minutes.
  2. Meanwhile, wash the snow peas and spinach leaves (keep separate) under cold water and pat dry.
  3. Cut the top and bottom off each snow pea and slice the snow peas diagonally.
  4. Bring a large saucepan of water to the boil. Add snow peas and boil for 1 minute. Using a slotted spoon, transfer to a colander. Rinse under cold water to cool them down. Pat dry with paper towels. Place in a large bowl.
  5. Finely slice the spring onions and add to the snow peas with the spinach.
  6. Return water to the boil. Add noodles and cook for 4 to 5 minutes or until just tender. Drain. Rinse under cold water. Add to bowl of veggies.
  7. Open paper parcels. Flake salmon into large chunks. Add to the bowl with the noodles and veggies.
  8. For the dressing, combine canola oil, vinegar, sesame oil and soy sauce in a small bowl and mix well. Drizzle over salad. Toss to combine. Serve.

Spicy Chicken Soup

Serves 4

Ingredients:

2 chicken breasts, skin removed
4 teaspoons olive oil
2 medium onions
1/2 cup fresh flat leaf parsley
4 cups water
1 teaspoon of curry powder
1 medium zucchini
1 tomato
1 large eggplant
2 celery stalks
1 vegetable stock cube
800g can crushed tomatoes
2 cloves garlic, crushed
2 teaspoons chilli flakes
2 medium potatoes
2 tablespoons no added salt tomato paste

Method

  1. Pre‐ heat oven to 180C.
  2. Add 2 teaspoons olive oil to the chicken breasts and rub to cover the chicken, place on top of baking paper in a baking dish and place in the oven for approximately 20 minutes or until the chicken is just cooked.
  3. Dice the onions and crush the garlic and set aside.
  4. Dice the zucchini, tomato, celery and place to one side.
  5. Dice the eggplant and sprinkle with salt and leave on a paper towel to sweat. After 20mins, rinse the eggplant to wash away the salt and add to the zucchini and tomato mix.
  6. In a large saucepan heat the remaining olive oil and add the onions and garlic and sauté for 1 minute or until slightly browned. Add the zucchini, tomato, celery, eggplant, chilli flakes and curry powder with a splash of water to stop the pan from burning. Sauté for a further 2‐ 3 minutes.
  7. Add the water and the stock cube and bring to the boil.
  8. Dice the potatoes and add to the soup and cook until tender (approximately 30 minutes).
  9. When the soup is ready and the chicken is cooked, shred or dice the chicken and stir through the soup.
  10. Serve immediately.

Vegetarian Curry with Cous Cous

Serves 4

Ingredients:

2 x 400g can chickpeas, drained and rinsed
1 large brown onion
1 tablespoon of curry powder
1 tablespoon of canola oil
1 cinamon stick (optional)
800g can crushed tomatoes
100g baby spinach, washed
200g green beans
1/2 cup dried wholemeal cous cous
4T reduced fat plain yoghurt (optional)

Method

  1. Dice onion. Heat canola oil in a large fry pan. Add the onions and stir until slightly transparent and before they turn brown.
  2. Add the curry powder and stir until the curry powder is fragrant (about 1 minute).
  3. Add the tomatoes and chickpeas and cinnamon stick. Stir to combine. Bring to the boil and then reduce heat to a simmer for about 15minutes or until sauce thickens.
  4. Cut the ends of the green beans and cut into 2cm pieces and add to the curry and simmer for another 5minutes. Add the beans earlier if you like softer beans.
  5. Just before the curry is ready, add the spinach and stir through until it wilts. Remove the cinnamon stick and discard.
  6. Cook the cous cous according to directions on the package.
  7. Serve the curry on top of the cous cous with a tablespoon of yoghurt.

Veggie Snack Soup

Serves 8 snack serves

Ingredients:

2 cups water
1 vegetable stock cube
250g mushrooms
1 large onion
2 cloves garlic, crushed
1 teaspoon olive oil
2 teaspoons ginger, peeled and grated
1 large zucchini
1/2 cabbage
3 tomatoes
Fresh parsley or coriander to serve
(Add any combination of vegetables from the unlimited vegetable list)

Method

  1. Dice onion and crush the garlic. Heat the olive oil in a large saucepan and sauté the onion and garlic until golden.
  2. Slice the mushrooms and add to saucepan with a splash of water to stop the mushrooms sticking to the bottom of the pan. Stir until the mushrooms are tender.
  3. Dice the zucchini and the tomatoes and add to the pan with the ginger. Shred cabbage and add to the pan. Stir through and sauté for a further 2 minutes, add more water if needed to stop the vegetables from sticking to the pan.
  4. Add the water and the stock cube and bring to the boil.
  5. Turn down the heat and simmer until the vegetables are cooked through (approximately 15‐ 20 minutes).
  6. Cool slightly and blend the soup (or leave unblended if you prefer a chunky soup).
  7. Roughly chop the parsley or coriander and stir through the soup just before serving. This veggie soup can be used as a snack in between meals as it has little to no calories but heaps of healthy vegetables.

CHINESE FIVE SPICE PORK STIR FRY

Serves 4

Ingredients:

400 g lean pork medallions, cut into strips
1 brown onion, peeled and sliced
2 cloves garlic, crushed
5cm piece of ginger, peeled and finely sliced
1 teaspoon of Chinese 5 spice
100g snow peas, ends removed and cut in half
2 bunches of Bok Choy, remove ends and cut into 2cm strips
200g mushrooms, sliced
2 tablespoons soy sauce
2 teaspoons olive oil (for marinade)
2 teaspoon sesame oil
2 tablespoon olive oil (for cooking)
2 cups of cooked brown rice

Method

  1. Combine garlic, ginger, 5 spice, sesame oil and 1 teaspoon olive oil. Add the pork and mix well to coat. Cover and place in the refrigerator to marinate over night or for at least 1 hour.
  2. Heat a non-stick fry pan to medium heat and cook the pork in batches until just starting to turn white but not cooked through. Remove from heat and set aside.
  3. Heat 1 tablespoon of olive oil and add the onions and cook until onions are clear. Add remaining olive oil and the mushrooms and stir until mushrooms soften. Add water if the mushrooms start to stick.
  4. Add remaining vegetables, pork and soy sauce and stir until pork is just cooked.
  5. Serve on top of rice.

GADO GADO STYLE SALAD

Serves 1

Preparation Time: 30 minutes
Cooking Time: 3 minutes for the egg

Ingredients:

2 eggs, boiled and cut in half
1 medium carrot, cut into strips
1 Lebanese cucumber, cut in half and then thinly sliced
50g green beans, end removed
50g bean sprouts
½ cup lettuce roughly chopped

Dressing
1 tablespoon no added salt or sugar peanut butter
1 tablespoon canola oil
1 teaspoon soy sauce
1 teaspoon crushed ginger
2 teaspoon water

Method

  1. Lay all vegetables on a plate.
  2. Top with egg.
  3. To make the dressing, combine all ingredients into a small container or jar and shake until combined. If sauce is a bit thick, add more water.
  4. Top salad with dressing and serve immediately.

Grilled Salmon with Stir Fry Veg

Serves 2

Ingredients:

2 x 100g salmon fillets 3 cups of mixed green vegetables (eg Chinese broccoli, snow peas, broccolini, broccoli, asparagus, green beans, zucchini)
2 small potatoes
1 tablespoon light soy sauce
2 cloves garlic 2cm piece of fresh ginger
1 teaspoon of sesame oil
1 teaspoon of canola oil
1 tablespoon sesame seeds

Method

  1. Cut the potatoes in half and boil until soft but not falling apart. When ready, drain and spray with oil and set aside.
  2. Place sesame seeds into a small frypan, using medium heat toast the sesame seeds until golden. Make sure you shake the pan regularly and watch closely as the seeds will brown quickly. When ready, transfer to a small bowl to cool.
  3. Spray the salmon fillets with oil and sprinkle with pepper to taste. Preheat a BBQ grill.
  4. Wash and cut the green vegetables into 2cm slices and crush the garlic.
  5. Slice the ginger into fine sticks, about 1mm thick, or as small as you can get them.
  6. Heat the sesame and canola oil together, add the garlic and stir briefly before adding the green vegetables and ginger. Stir fry until just wilted (be careful not to overcook). Add the soy sauce, stir through and set aside.
  7. Place the salmon and potatoes on the grill and cook through until the potatoes are golden and the salmon is cooked through. About 4minutes either side.
  8. Assemble the potato, salmon and veg on a plate and sprinkle the salmon with sesame seeds.

Spicy Lamb Kebabs on Rice

Serves 4

Ingredients:

450g lean lamb, cut into 1 inch (2.5cm) cubes
2 teaspoons fresh ginger, grated
2 cloves garlic
2 chillies, seeded
1 teaspoon ground cumin
1 tablespoon fresh coriander
1 tub cherry tomatoes 1 capsicum – cut into 1 inch squares
Olive oil to cook with
Cooked brown rice to serve (1/2 cup each)

Method

  1. In a food processor, blend ginger, garlic, chilli, cumin & coriander until finely chopped.
  2. Combine herb mixture & cubed lamb together and marinate for 1 hour.
  3. Thread meat onto skewers, alternating with tomato, capsicum & mushrooms. Lightly spray cooking pan with olive oil and cook meat to your liking.
  4. Serve on ½ cup cooked brown rice per person.

SPINACH & RICOTTA STUFFED PASTA SHELLS

Serves 4

Preparation Time: 20 minutes

Cooking time: Less than 60 minutes

Ingredients:

200g conchiglioni pasta shells
700g tomato napolitana sauce
8 baby bocconcini, halved
16 basil leaves
Extra basil leaves, to serve

Filling
150g ricotta cheese
½ cup cottage cheese
250g frozen spinach, thawed
¼ cup finely chopped chives
¼ cup finely grated parmesan
Pepper, to taste

Method

  1. Pre-heat oven 220°C/200°C (fan forced).
  2. Cook pasta in a large saucepan filled with plenty of boiling water and remove just before it’s cooked through and still a little hard in the middle. Gently rinse under cold water, drain again.
  3. Spread napolitana sauce over base of an oven proof dish (8 cup capacity).
  4. To prepare the spinach, thaw from frozen, then grab a small amount in your palm and squeeze between your hands to remove excess liquid but do not lose any spinach. Set aside ready to make the filling.
  5. To make filling, place all ingredients in a large bowl, mix well. Season with pepper. Spoon one heaped tablespoon of filling mixture into each shell and place shells over sauce in dish.
  6. Cover dish with foil and cook for 15 minutes.
  7. Remove and discard foil, top each shell with one bocconcini half and one basil leaf. Cook uncovered, for a further 10 minutes or until cheese has melted.
  8. Garnish with extra basil.

NOTE: If you cannot find large pasta shells, swap them for cannelloni shells. Prepare as above. At step 6, instead of putting the baby bocconcini and basil on top of each pasta shell, just place evenly over the top of the dish.

Super Food Chicken Salad

Serves 1

Ingredients:

¼ cup raw pearl barley
1 kale leaf
½ red onion
½ lemon, juice and rind
2 teaspoon olive oil
1 medium carrot
1 small beetroot
1 clove garlic
1 sprig of rosemary
100g chicken breast or tenderloin
Pepper to taste

Method

  1. Preheat oven to 200oC (fan forced).
  2. Bring 1 cup of water to the boil, add the pearl barley and simmer until cooked or roughly 30 minutes. Add more water if needed. Drain any remaining water and set aside to cool.
  3. Cut carrot and beetroot into 2cm chunks and place into a lined baking dish. Finely chop the garlic and rosemary and add to the carrots and beetroot. Spray with a little olive oil and mix with hands to coat the vegetables in the herbs and oil. Place into the oven for 30minutes or until cooked.
  4. Meanwhile, to prepare the kale, cut out the centre stalk and discard. Finely chop the Kale and transfer to a bowl. Add the olive oil and a sprinkle of pepper and massage the kale until well coated in the oil.
  5. Cook the chicken in a fry pan with a little spray of olive oil. Cut into thick slices once cooked.
  6. Add all the ingredients into a bowl and mix to combine. Stir through the juice and finely grated rind of the lemon and serve.

Tandoori Chicken Salad with Mango

Serves 1

Ingredients:

100g Chicken tenderloin
1 tablespoon Tandoori paste
Lemon juice from 1 lemon
½ Lebanese cucumber
½ mango
¼ red onion
Handful of baby spinach and rocket leaves
1 tablespoon low fat natural yoghurt
Olive oil spray
1 slice of wholegrain bread.

Method

  1. Mix ½ the tandoori paste and lemon juice together and rub over the chicken, cover and put in the refrigerator to marinate while you prepare the rest of the dish.
  2. Cut the cucumber into small sections and place in a bowl.
  3. Peel and finely slice the red onion and add to the cucumber.
  4. Peel and cut the mango into small sections and add to the bowl with the baby spinach and rocket leaves. Toss to combine and set aside.
  5. To make the dressing, mix the rest of the tandoori paste with the yoghurt.
  6. Spray the chicken with olive oil and grill on a BBQ or hot pan until cooked through, slice and place on top of the salad and serve immediately with a slice of wholegrain bread.
Note: This meal uses one fruit serve and ½ a dairy serve from the snacks list. Have the other ½ of the dairy serve at another time during the day.

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