Healthy Dinner Ideas Part One

Healthy Mini-Meatloafs

  • 500g pork/veal mince
  • 1 cup panic breadbrumbs
  • 1/4 cup tomato sauce
  • 1 tablespoon wholegrain mustard
  • 2 tablespoons Worcestershires sauce
  • 1 onion
  • 1 clove garlic
  • 1 egg
  • 2 carrots
  • 1 zucchini
  • Sauce: 1/2C Tomato Sauce, 1/4C Brown Sugar, 1Tb Worcestershires sauce, 1/4C HP Sauce

Place onion, carrot, garlic and zucchini in food processor and blitz until finely chopped. Add the rest of the ingredients and blitz until combined. Spray a muffin pan with oil. Roll mixture into balls and place on in each muffin space. Bake for 15 minutes in oven at 180C. Whilst mini-meatloafs are cooking combine sauce ingredients. After 15 minutes of baking place a spoonful of sauce on each mini-meatloaf and bake for a further 8-10 minutes. Allow to sit in pan for 5-10 minutes before serving so that the mini-meatloafs hold their shape. Serve with salad or baked potatoes and peas.

Tahini Honey Stir-Fry

  • 1/2C pinenuts
  • 2-4 garlic cloves
  • 20g butter
  • lemon
  • 1 vegetable stock cube
  • 1C basmati rice
  • Chicken thighs (1 pp)
  • 1 brown onion
  • 1 carrot
  • 1 capsicum
  • 1 bag spinach leaves
  • 200g sugar snap peas
  • 2 Tbsp Soy sauce
  • 1/3C Tahini
  • 2Tbsp Honey

Heat a large frying pan and toast 1/2 cup pine nuts until golden. Remove from heat and set pine nuts aside. Place 2-4 cloves garlic, 20g butter, the zest of a lemon and a drizzle of olive oil in a saucepan and cook for 2 minutes or until fragrant. Add 1 cube vegetable stock, 1 cup of basmati rice and 1 1/2 cups water and bring to the boil. Reduce the heat and cover with a lid for 10 minutes. Turn the heat off and keep covered for another 10 minutes before serving. Return frying pan to heat, drizzle 1 teaspoon olive oil and add diced chicken thighs (1 per person) cook until brown. Add a diced onion, carrot, capsicum, 1 bag spinach leaves and sugar snap peas and cook for 3 minutes. Whilst cooking combine 2Tbsp Soy Sauce, 1/3 cup Tahini, 2Tbsp honey and 2 Tbsp water in a bowl. Add to the chicken and vegetables and cook for 2-3 minutes or until bubbling. remove from heat, scatter pine nuts over and serve on garlic rice.

Lemongrass & Coconut Chicken

  • 1 cup basmati rice
  • 2 kaffir lime leaves
  • 2 cloves garlic
  • 1 Tbsp mince ginger
  • 1 Tbsp Lemongrass paste
  • Chicken thighs (1 pp)
  • 1 diced capsicum
  • 2 diced carrots
  • 400ml coconut cream
  • 1 salt reduced chicken stock cube
  • 2Tbsp soy sauce
  • 200g snow peas
  • 1 bag spinach leaves
  • 1 red chilli

Place 1 1/2 cups of water, 1 cup of basmati rice and 2 kaffir lime leaves in a saucepan. Bring to the boil then reduce the heat and cover with a lid for 10 minutes. Turn the heat off and keep covered for another 10 minutes before serving. Meanwhile heat a frying pan over a medium heat, add 1Tbsp oil, 2 garlic cloves minced, 1Tbsp ginger minced and 1Tbsp Lemongrass paste. Cook until fragrant then add diced chicken thighs (1 per person) and cook until brown. Add 1 diced capsicum, and 2 diced carrots cook for 3 minutes. Add 400ml coconut cream, 1 salt reduced chicken stock cube and 2Tbsp soy sauce reduce the heat and simmer for 5 minutes. Add snow peas, spinach and a thinly sliced chilli and cook for 2-3 minutes. Serve over the kaffir rice.

Mango Chicken Curry

  • 425g tin mango slices drained
  • 1 brown onion, sliced
  • 2 carrots, peeled and sliced
  • 2 cloves garlic, sliced
  • 400ml tin coconut milk
  • 1 Chicken Stock cube
  • 1 tbs brown sugar
  • 1 tbs oil
  • 600g chicken thighs
  • 1 tsp ground turmeric
  • 2 tsp curry powder
  • 100g green beans, halved
  • Coriander, to serve

Place 2 cups of rice, 1 1/2 cups coconut cream and 2 1/2 cups of water in a saucepan. Bring to the boil then reduce the heat and cover with a lid for 10 minutes. Turn the heat off and keep covered for another 10 minutes before serving.

Meanwhile heat a frying pan over a high heat, add oil and chicken thighs cook until brown. Add garlic, curry powder and turmeric cook for one minute then add onions, beans and carrots cook for a further 4-5 minutes. Add Coconut milk, stock, sugar, and mango slices. Reduce heat and simmer for 20 minutes. Serve over rice with some coriander on top.

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