Protein/Vegetables/Salad Recipes

Pesto Zucchini Pasta with Chicken or Tofu

 

4 cups of zucchini, 2 teaspoons olive oil, 1 chicken breast cooked and chopped. 4 tablespoons of dairy free pesto.

 

Peel zucchini lengthwise to form pasta like strands using julienne peeler. In a frying pan, heat olive oil over medium heat. Add zucchini pasta and saute for 3-4 minutes, stirring occasionally until just tender. Add cooked chicken and pesto and stir until well combined or until heated through. Serve warm or chilled.

 

Tips

  • Garnish with fresh basil leaves, dress with a squeeze of lemon before serving for added freshness.
  • Stir through blanched green peas before serving.
  • Stir through ½ cup of fresh or wilted baby spinach.
  • Be careful not to overcook zucchini as not to make the pasta soggy.

Salmon with Fruity Salsa

4 fresh salmon fillets, 1 avocado diced, 1 small cucumber diced, ½ cup of fresh mint. ½ long red chilli seeded and thinly sliced, 4 cups of salad greens. ½ cup of strawberries chopped, ½ grapefruit diced. Extra virgin olive oil.

Cook salmon fillets and serve on salad greens. Mix other ingredients together for the salsa. Dress with olive oil and salsa.

Tip

  • Recipe also works with Barramundi

Barramundi with Mango and Kiwi Salsa

 

4 serves of Barramundi fillets, 1 large ripe mango peeled and diced, 1 kiwi fruit peeled and diced. 1 large avocado seed removed and diced. 2 spring onions finely sliced. ¼ cup of fresh coriander chopped. ¼ cup of parsley chopped, juice of 1 lime.

 

Prepare salsa by gently mixing together all ingredients in a bowl. Set aside and keep cool. Grill or cook barramundi fillets for 3-4 minutes each side or until cooked to liking. Serve the fish with a side of salsa.

 

Tip

  • For extra head add ½ fresh long chilli, deseeded and finely chopped.
  • Good fish options to minimise heavy metal exposure include:

Wild caught Alaskan Salmon – available from Flannerys Robina.

Blue cod, Hoki, John dory, Monkfish, Barramundi.

Chilli and Coriander Salmon Cakes

 

330g skinless salmon fillet chopped, 1 free range egg white lightly whisked, 1 long red chilli seeded and finely chopped, ½ cup of fresh coriander leaves roughly chopped, 2 garlic cloves crushed, pinch of salt, cracked black pepper, coconut oil for frying. Lime wedges to serve.

 

In a food processor pulse all ingredients until finely minced and well combined. Shape mixture into 4 large or 8 small patties. Heat oil in frying pan over medium heat. Pan fry patties for 4 minutes each side or until golden and cooked to liking.

Tips

  • Serve with hot lime wedges and your choice of salad vegetables.
  • Add 2 kaffir lime leaves, shredded through mixture before cooking.
  • Avoid cooking patties at too high temps to avoid burning.

Italian Meatballs with Fresh Tomato Sauce

 

500g good quality minced beef, 4 cloves of garlic crushed, 1 large organic egg lightly whisked, 3 sprigs of rosemary, leaves removed and finely chopped (or 1 tablespoon of dried rosemary) 1 tablespoon fresh flat leaf parsley chopped. 1 heaped tablespoon of dried oregano or fresh chopped. Pinch of salt and black pepper, tablespoon of olive oil.

 

Combine meatball ingredients in mixing bowl. Shape into rounded balls. Heat olive oil in a deep frying pan or wide saucepan and cook meatballs over medium heat for 6-8 minutes or until cooked through. Turn meatballs regularly to ensure cooked evenly. Set aside.

Fresh Tomato Sauce

 

6 large fresh tomatoes, quartered. ½ cup fresh basil, 4 cloves of garlic crushed, 1 tablespoon of olive oil. Pinch of dried chilli flakes, pinch of salt and pepper.

 

Puree tomato sauce ingredients in a blender of food processor. Wipe out excess oil left in saucepan from meatballs and add tomato sauce. Return meatballs to sauce for 3-5 minutes to heat through. Serve hot.

 

Tip

  • Serve topped with fresh basil or oregano chopped for a garnish.
  • These can also be made with pork or chicken mince.
  • To improve sauce flavour you can pre-roast tomatoes.

Tender Roast Lemon Chicken and Vegetables

 

1 large whole free range chicken, 3-4 sprigs of fresh rosemary or thyme, 3 garlic cloves crushed. 1 fresh lemon, 3 tablespoons olive oil, pinch of salt, ¼ medium pumpkin cut into large pieces. 4 cups roast vegetables cut into large pieces.

 

Pre-heat oven 200C, take chicken out of fridge and allow to settle to room temp. Wash chicken under cool running water, pat dry with paper towel. Tuck wings underneath its body.  Place rosemary or thyme, garlic cloves, ½ lemon juice and the whole juiced lemon half inside the cavity. Massage the chicken with 2 tablespoons of olive oil and salt. Place chicken on an oven roasting tray with rack – so it is raised off the bottom of the dish. Try not to use a deep dish.

 

Cover the breast area with foil, bake in a pre heated oven for 40 minutes. Add vegetables to a separate lightly greased baking tray and place in oven. After 40 minutes, take the chicken out of the oven and remove the foil from the breast. Re-oil the chicken with remaining olive oil and squeeze the remaining half of lemon juice over the chicken. Cover the legs with foil, leaving the breast exposed to brown. Bake in oven for a further 20 minutes. Take chicken out of oven and rest upside down (breast on the bottom) so the juices flow back into the chicken. Cover and allow to rest for 25-30 minutes. Check vegetables when ready to serve, pour any juices that have drained out during resting back over the chicken. Serve with a side of cooked greens.

Mexican Mince

 

Olive oil, 500g mince, 2 teaspoons of paprika, 2 teaspoons of garlic powder, 1 ½ teaspoons dried oregano, ½ teaspoon onion powder, pinch chilli powder, pinch of salt and cracked black pepper.

 

In a frying pan cook mince in a drizzle of olive oil for approx. 8-10 minutes or until cooked through. Stir frequently and break up with fork. Spoon out any excess oil. Add cumin, paprika, garlic powder, oregano, onion powder, chilli, salt and pepper and stir. Cook for a further 2-3 minutes or until fragrant. Serve with vegetables, over roasted sweet potato, in lettuce cups, with a dollop of guacamole or on top of sautéed greens.

 

Tip

  • Serve with fresh coriander.
  • Add vegetables such as diced capsicum or cherry tomatoes quartered and cook with spices.

Guacamole

 

2 ripe avocados mashed, 2 spring onions finely chopped (green part) 1 fresh tomato chopped, juice of ½ fresh lime, pink salt to taste and cracked pepper.

Combine all ingredients in a mixing bowl.

 

Tip

  • Add as topping to Mexican dishes or for a filling with sushi.
  • Serve with egg dishes for breakfast.
  • Add ¼ teaspoon of cumin.
  • Mix in ¼ cup of fresh coriander.

Baked Sweet Potato Chips

 

1 medium sweet potato cut to resemble chips, 1 tablespoon extra virgin olive oil, pinch of good quality salt and pepper.

Tomato Sauce

400g organic crushed tomatoes, 1 tablespoon extra virgin olive oil, 3 garlic cloves crushed, 1 teaspoon dried basil leaves, pinch good quality salt and pepper.

Pre heat fan forced oven to 200C. In a medium mixing bowl toss sweet potato with oil, salt and pepper. Transfer to a baking tray. Bake in oven for 30 -35 minutes, turning at half way or until cooked through and golden.

Make tomato sauce. Puree tomatoes, olive oil, garlic, basil, salt and pepper in a blender/food processor until smooth. Pour mixture into a medium saucepan and simmer for 15 minutes. Allow to cool.

Serve chips hot with tomato sauce for dipping.

 

Tips

  • To prevent chips from going soggy pre heat the oven tray prior to transferring chips for baking.

Quinoa/Rice  Sushi

 

1 cup of cooked quinoa, (or rice) 3 nori sheets.

Filling options: Cooked salmon, cooked chicken, hard boiled and mashed egg, cooked beef strips, capsicum cut into thin strips, cucumber in matchsticks, carrot matchsticks, avocado mashed with fresh lemon juice, spring onions finely sliced.

 

Prepare fillings and set aside. Place nori sheets on flat surface and run wet finger along the edge. Line one end of nori sheet with quinoa then top with filling all the way across one edge. Gently fold filling end over on itself and continue rolling to form a tight cylinder. Gently cut through roll with sharp knife using very little weight and a back and forward motion. Cut into bite size pieces. Leave in fridge for 5-10 minutes before serving (holds better when chilled)

 

Tip

  • Sprinkle with roasted sesame seeds to add flavour.
  • Serve with coconut amino sauce as a soy sauce alternative.
  • Stir through finely chopped fresh herbs into your filling.

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