Tasty and healthy recipes which are suitable if you have a diet plan for weight loss
1- Cottage Pie
We have put an Italian spin on this cottage pie by using tri colored gnocchi as the topping, but you can use more traditional mashed potato if you prefer.
The amazing taste of this recipe comes from the inclusion of red wine, Italian herbs and tomato paste. In addition to being really delicious, this recipe is also very nutritious thanks to the vegetables hidden in the meal's ingredients. You can freeze any leftovers for another day.
This recipe is low sodium, low sugar, low fat and high protein.
Ingredients
500g lean mince, 5 star
½ red capsicum (bell pepper), diced
2 carrots, diced
2 celery stalks, chopped
1 cup frozen peas & corn
2 onions, diced
2 tbsp. tomato paste, no added salt
2 cloves garlic
1 tsp. brown sugar
3 tbsp.worcestershire sauce
1 tsp. thyme and oregano each
2 cups beef stock, low salt
½ cup red wine
½ cup grated low fat tasty cheese
2 tsp. corn flour mixed with ¼ cup cold water
1 pkt potato gnocchi
Method
In a large non-stick frypan heat olive oil and cook onion on med heat for 5 mins. Add red capsicum and sauté for 5 more minutes. Then add carrots and celery cooking a further 5 mins, sweating out the veg’s.
Now add the beef. You need to brown and break it up so turn up the heat and keep stirring so the beef browns. When it looks cooked, Add garlic teaspoon. Brown sugar, herbs and wine, reduce heat to medium and cook out the wine.
Now add the broth and season with cracked pepper and leave on low heat for 40 mins. Leave lid off so the liquid reduces down. At the 30 min mark add corn flour mixed with ¼ cup water to filling, this will thicken the mixture.
Preheat oven 180C (350F).
Bring a large pot of water to boil and cook the gnocchi as per instructions. Drain and set aside.
Once the filling has been boiled for 40 mins, stop and stir in the frozen peas and corn.
Place mixture in an oven proof dish, layout gnocchi on top with grated cheese.
Cook in oven for 30 mins.
Serve with steamed broccoli.
Nutrition Table
Servings: 4 serving size: 654g
2- Vegetarian Mexican Beans & Rice
This is a lovely healthy dish that you can make as spicy as you like. If you are not vegetarian, you can add some Smokey bacon or chorizo with the onions .If you like, you can add sour cream, sliced avocado and sweet chilli sauce
Ingredients
1 tbsp. olive oil
½ onion, diced
2 cloves garlic, crushed
½ red capsicum, chopped
1 tsp. paprika (smoked or sweet)
½ tsp. each cumin & coriander, dried
1 tsp. oregano, dried
Pinch chilli, to taste
100g cherry tomatoes, halved
1 can red kidney beans, drained and rinsed
100g mushrooms, chopped
½ zucchini, diced
1 tsp. brown sugar
½ cup vegetable stock (we used Massel)
½ cup brown rice, cooked
Method
In a non-stick frypan, heat olive oil. Add onion and capsicum, stir frying until softened.
Add zucchini, mushrooms and garlic, stir frying for a couple of minutes. Now add beans, stock, sugar, paprika, cumin, coriander, oregano and chilli. Season with salt and pepper. Simmer for 10-15 minutes stirring occasionally. If needed you can add some more water.
Add cherry tomatoes in the last couple of minutes of cooking.
Serve with brown rice or quinoa if you prefer.
Nutrition Table
Servings: 2 serving size: 451g
3- Stuffed Tomatoes
Stuffed tomatoes make a wonderful entertaining dish, entree or lunch. If serving for lunch, try them with your favorite salad.
This Stuffed Tomatoes recipe is very tasty as well as being very easy to prepare.
Ingredients
4 large tomatoes
1/2 cup corn
1 cup cooked brown rice
1 clove garlic
2 tablespoons freshly grated parmesan cheese
1/2 cup ricotta
20 basil leaves chopped
1 teaspoon dried oregano
1 teaspoon olive oil
1/2 capsicum diced
Salt & pepper
Method
Preheat oven 200C (400F).
Slice your tomatoes approx 1 cm from the top with a bread knife. Scoop out the inside with a spoon, making sure you don’t cut into the shell of the tomato. Lay upside on a plate lined with paper towel so the excess liquid drains out.
Put all of the above ingredients in a large bowl and mix them together. Spoon into the tomatoes, pressing gently.
Line a baking tray with baking paper, spray a little cooking oil and place the tomatoes and tops in oven.
Cook for 20 minutes, take out the tops and set aside. Turn down heat to 180C and continue cooking the tomatoes for another 20-25 minutes.
Take out and serve as entree or as a lunch with option of your favorite tomato sauce or side salad.
Nutrition Table
Servings: 4 serving size: 214g
4- Chicken Stroganoff
This is such a yummy dish for the whole family. All the flavors work well together and you will definitely make this again.
You can swap the zucchini for diced eggplant, or even add some sliced capsicum if you wish. This recipe is low in sodium, low in fat, low in sugar and high in protein.
Ingredients
1 chicken breast, no skin, sliced
2 tsp. olive oil
80g fettuccine dried
3 Portobello or flat mushrooms, sliced
½ onion sliced
1 tbsp. Worcecshire sauce
½ large zucchini, diced
2 tsp. sweet paprika
2 cloves garlic, crushed
1 tsp. Dijon mustard
1 tbsp. tomato paste
¾ cup light evaporative milk
2 tsp. Corn flour
¼ cup water
Handful chopped parsley
Method
Cook pasta as usual, drain and set aside.
In a non-stick fry pan heat 1 tsp. olive oil and sauté onion for 5 minutes.
Add zucchini and mushrooms cooking until softened.
Add 1 tsp. olive oil and cook chicken breast. Splash Worcestershire sauce, paprika, garlic, stirring for a minute.
Now add milk, water, Dijon mustard tomato paste and parsley, simmering for a couple of minutes. Add the pasta and mix until combined.
Mix corn flour with a little water in a cup and add to pan, mix until thickened.
Serve with a little sprinkle of extra chopped parsley for garnish.
Nutrition Table
Servings: 2 serving size: 485g
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