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Healthy Recipes
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Recipes of the Month |
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Colour your bolognaise sauce!
Ingredients
Serves 4
- 4 tsp olive oil
- 1 brown onion
- 2 cloves (2 tsps) crushed garlic
- 400g mince or 425g tin of ked kidney beans, drained
- 2 medium sized carrots
- 1 red capsicum
- 300g mushrooms sliced
- 1 large zucchini sliced
- ½ cup frozen peas sliced
- 425g tin of brown lentils, drained
- 1 tablespoon tomato paste
- 800g tin crushed tomatoes
- 4 Tbs chopped basil (fresh or frozen)
Method |
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1. Dice onion
2. Grate or food proccess carrots and zucchini
3. Slice mushrooms and finely dice red capsicum
4. Heat oil in pan
5.
Turn flame to medium heat, add onions & cook until soft, stirring occasionally
6.
Add garlic and tomato paste and stir
7. Add mince and cook till browned (leave this step out if using red kindey beans instead of meat)
8. Add vegetables and lentils (and beans if using) and fry for two minutes.
9. Add canned tomatoes and basil
10.
Cook for 15-20 minutes (stirring occasionally).
Serving Suggestions:
- Serve with pasta and toped with some low fat grated cheese.
- Top with mashed sweet potato and potato, sprinkle with cheese and bake for 20 minutes.
Variation:
- Add any of your favourite vegetables into sauce
- Try adding a vegetable that you haven't tried in a while into the sauce
- Add 250g frozen spinach to the sauce
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Footy inspired recipes
With Grand Final weekend coming up here are some healthier dishes to try:
Pies
- Leftovers (bolognaise sauce, curry, chicken and veggies with gravy or cheese sauce, baked beans)
- 1 Tbs low fat milk
- Filo pasty
Pre-heat oven to 180 degrees celcius. Fill a small dish or ramekin with leftovers. Cut 3 pieces of filo pasty to make a lid for the pie. Place filo pasty on leftovers and brush with milk. Place in oven for 25 minutes or until pies are hot and pastry is crisp.
Saints' pizza snacks
- Small pita bread (or multigrain muffins)
- Tomato paste
- Low fat cheese
- Black olives
- Slices tomatoes
- Red capsicum, cut into strips
Spread pita bread with tomato paste. Make black, red and white lines by topping pita with lines of cheese, red capsicum, black olives and tomatoes. Place under grill for a couple of minutesl until cheese melts.
Cats' snacks
- Low fat vanilla yoghurt
- Frozen blueberries
- Toasted museli (optional)
In a tall glass scoop two tablespoons of yoghurt. Top with two tablespoons of frozen blueberries. Sprinkle with museli (optional). Repeat layers of yoghurt and blueberries until glass is 3/4 full.
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