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HEALTHY
DINNER RECIPE IDEAS
The
healthy dinner
recipe ideas contained within these pages are
taken
out of the book, "Eat Chocolate, Drink
Alcohol and be Lean and Healthy", written by
Andrew Jobling (B Ed, Physical Education).
For more
information & to purchase your copy go to this
page.
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Click
on a recipe below to skip to that recipe, or scroll down the
page:
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| Apricot Chicken |
RECIPE INFORMATION:
Serves: 4-6 people
Preparation Time: 10mins
Cooking Time: 1 hour
INGREDIENTS
- 6 chicken breasts, skin removed
- 425ml (15 oz) can natural apricot nectar
- 1 ½ tbsp (2 tbsp) curry powder
- 425gm (15 oz) can apricot halves in natural juice, drained
- ¼ cup low fat natural yogurt
METHOD
1. Preheat the oven to 180oC (350oF).
2. Place the chicken breasts in an ovenproof pan.
3. Place the apricot nectar and curry powder in a bowl and mix together until well combined.
4. Pour the mixture over the chicken.
5. Bake, covered, for 50 minutes, then add the apricot halves and bake, uncovered, for a further 5 minutes.
6. Stir in the yogurt just before serving.
7. Serve as a healthy dinner or general main meal with basmati or long grain rice to soak up the juices & steamed broccoli.
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| Stir-Fried Chicken with Snowpeas (sugar snap peas) & Macadamias
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RECIPE INFORMATION:
Serves: 4 people
Preparation Time: 10mins
Cooking Time: 15 mins
INGREDIENTS
- 1kg (2.2 lb) chicken fillet
- 1 tbsp (1.2 tbsp) sesame oil
- 300gm (10.6 oz) snow peas (sugar snap peas), sliced diagonally
- 1⁄2 cup crushed unroasted macadamias
- 2 tbsp (2.4 tbsp) yellow box honey
- 2 tbsp (2.4 tbsp) tamari
- Coriander (cilantro), chopped
- Vermicelli noodles
METHOD
1. Trim chicken of all fat and dice into bite size pieces.
2. Cook chicken pieces in sesame oil for approximately 6 minutes.
3. Add snow peas (sugar snap peas) and cook 3 minutes
4. Add macadamias, honey and tamari and stir-fry until chicken is cooked.
5. Prepare noodles according to packet instructions.
6.
Place a pile of noodles on each plate, top with stir-fry and scatter
with coriander (cilantro). Serve as a yummy healthy dinner!
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| Mexican Beef Burgers |
RECIPE INFORMATION:
Makes: 10-12 Burgars
Preparation Time: 20mins
Cooking Time: 30 mins
INGREDIENTS
- 1kg beef mince
- 1 large onion, diced
- 1 tsp (1.2 tsp) turmeric
- 1 tsp (1.2 tsp) cumin
- 1 tsp (1.2 tsp) hot paprika
- 1/2 tsp chilli powder
- 1/2 tsp cayenne pepper
- 1 egg
- 1 tbsp (1.2 tbsp) balsamic vinegar
- 1/2 cup tomato paste
METHOD
1. Combine all ingredients in a large bowl and mix thoroughly.
2.
Using a 1/2 cup measure scoop patties out and set aside to rest for
45minutes–1 hour (this will allow patties to hold together better when
cooking, but is not compulsory).
3. Once rested cook burgers on a hot grill (broiler), barbecue or pan (skillet) each side for 4–5 minutes.
4. Alternatively burgers can be baked in an oven (200°C/390°F) for 25minutes or until cooked through.
Serving Options for a Healthy Dinner or as a Main Meal
- Burgers can be used in sandwiches or rolls with your favourite fillings.
- Can be served with salad or vegetables for a light dinner.
- Can be served with rice and vegetables.
- Can be eaten individually as a protein snack.
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| Steak with Tomato & Red Onion Salsa |
RECIPE INFORMATION:
Serves: 4 people
Preparation Time: 20mins
Cooking Time: 10 mins
INGREDIENTS
- 500gm tomatoes (about 4 medium sized)
- 1 Spanish onion, finely chopped
- 1/4 bunch parsley, leaves finely chopped
- 1/4 bunch basil, leaves finely chopped
- 25ml (11/2 tbsp) balsamic vinegar
- 2 tsp (2.4 tsp) extra virgin olive oil
- Sea salt and cracked black pepper
- 1 tsp olive oil, extra
- 4 steaks (sirloin), about 200gm (7 oz) each
METHOD
1.
Drop the tomatoes into a pot of boiling water for about one minute or
until the skin starts to lift. Remove with a slotted spoon and place in
iced water to cool. Remove the tomatoes, peel, cut in half and scoop
out the seeds with a spoon. Chop tomatoes into small dice.
2.
In a large bowl, combine chopped tomatoes, onion, parsley, basil,
vinegar and olive oil. Mix well and season to taste. Set aside.
3.
Season the steaks on both sides. Heat the extra olive oil in a
heavy-bottomed pan (skillet) over a high heat. Once the oil is hot, add
the steaks. Cook for 2–3 minutes, then turn and cook a further 2–3
minutes (for medium rare; cook for longer is desired) and brown the
sides as well.
4. Remove and rest for four minutes on a wire rack in a warm place.
5. Serve the steaks as a healthy dinner, or main meal in general, with a few spoonfuls of salsa.
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| Lamb Cutlets & Sweet Potato Mash |
RECIPE INFORMATION:
Serves: 4 people
Preparation Time: 10mins
Cooking Time: 10 mins
INGREDIENTS
- 12 lamb cutlets (3 per serve)
- 1 cup balsamic vinegar
- 1/4 cup tomato paste
- 2 cloves garlic, crushed (minced)
- 6 sprigs fresh or 2 tbsp dried rosemary
METHOD
1. Combine vinegar, garlic, paste and rosemary.
2. Pour over cutlets and mix well.
3. Leave to marinate for one hour or overnight.
4. Heat grill (broiler) or pan (skillet) to high heat. Cook cutlets for 3–4 minutes on each side. Should be pink in the centre.
5. Serve as healthy dinner or main meal with sweet potato mash (see recipe) and green beans.
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