Tag Archive for Healthy Meals

Healthy Silverbeet & Parsley Chicken Rolls

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How I made this one
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Chicken Stir Fry with Pasta

Recipe Chicken Stir-Fry with Pasta
Quick, easy and healthy chicken stir fry with pasta!
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Healthy Chicken Stir Fry

Recipe Chicken Stir-Fry
Quick and easy healthy chicken stir fry!  The whole family will love it!

Ingredients:
– Chicken breast (skinless)
– Vegetables – whatever you like.
(In this batch I used onions, carrots, red capsicum and snow peas).
– Spices/herbs/seasoning – whatever you like.
(I used garlic, basil and parsley as my kids don’t like things too spicy, but you can add in more spices or herbs to suit yourself)

What to do:

Chop up whatever vegetables you have at home.
Dice or slice up some skinless chicken breast.
Cook chicken in wok with a bit of canola oil cooking spray (with garlic if you like). Cover lid in between turning to lock in moisture. Add in vegetables and whatever spices/herbs/seasoning you like with a bit of water.

Cook & serve:
Cook and serve with a “SMALL” portion of cooked brown rice, wholemeal pasta, beans, lentils or mashed sweet potato. Mix together, if you like. Your choice!

You can make the recipe to suit yourself and add in more vegetables and chicken to the recipe, if you need to cater for more people. If you don’t have much time you could pre-cut your vegetables into batches and have them in the freezer ready to mix in and cook. Enjoy!

Healthy Chicken Spaghetti

Recipe Chicken Super Greens Spaghetti
This mix is so yummy and so healthy! Yes my kids loved it!

Ingredients:  Super Foods – Greens!
3 zucchinis, 3 silverbeet leaves, 5 kale leaves & other vegetables you like. I think I also put in 1 onion, 1 tomato & muchrooms – but put in whatever you like. Can’t remember the exact mix, as I took this picture last week.
Chopped chicken breast (no skin) or use chicken mince or turkey or a cooked chicken.  (e.g. cook chopped chicken with canola oil cooking spray in a pan)

What to do:
Grate zucchini & finely chop all other vegetables.
Pan cook vegetables in a bit of canola oil with fresh garlic.
Add in some chopped fresh basil & whatever spices/herbs/seasoning you like.
Add & mix in cooked cooked chicken.

Cook & serve:
If you like serve with a “SMALL” portion of spaghetti or brown rice or mix through some yummy mashed sweet potato! yummo! Alter the recipe to suit yourself and add in more vegetables and chicken to the recipe, if you need to cater for more people. Enjoy!

Healthy Chicken & Super Green Rolls

Recipe Chicken Rolls
How I made this one.

Ingredients
chicken mince (or chopped chicken), filo pastry, 2 zucchinis, 2 leaves of silverbeet, 4 kale leaves and half a red onion, garlic and fresh basil.

My quick method
Grate zucchini. Finely chop silver beet, kale and onion.
Pan cook chicken with a little canola oil and some fresh garlic.
Add in vegetables and cook further.
Add in a little salt & pepper and whatever spices/herbs/seasoning you like.
Wrap mix into rolls using 1 sheets of filo pastry at a time.
Lightly spray with canola oil and sprinkle with sesame seeds.
Cook in oven until lightly brown and serve with whatever extra you like.
e.g. broccoli or beans & carrot.

Alter recipe to suit yourself!  Enjoy!

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Healthy Salmon Quiche

Recipe Salmon Quiche

My quick method:
Base
– 4x Fillo Pastry sheets
– Canola oil cooking spray
Spray fillo sheets & lay overlapping in quiche dish. Fold in any edges.

Filling
Mix together:
– 1 can Pink Salmon (approx. 415g – remove bones)
– 1 cup skim Milk
– 3 Eggs
– 1/2 onion
– Plus any other vegetables you want to add in.
e.g. spinach, tomatoes, mushrooms etc…
– Season with chives, lemon juice, salt & pepper
Add in any other spices/herbs or seasoning for taste to your liking!
Pour mixture into dish over fillo sheets.

Topping
– Shredded reduced fat tasty cheese or light mozzarella cheese
Sprinkle shredded cheese on top.

Bake for approximately 40 minutes. Serve hot or cold. Try smaller serving size with extra vegetables on the side or larger portion if you have more vegetables in the quiche.

For some reason I find it tastes better the next day, as it tends to lock in all the moisture and the flavour comes through more! The photo below is it just cooked and hot from the oven. I make it different each time and so can you!

Tip
Make a double batch and cut up and store in freezer for those times you are too busy to cook!