Healthy Eating Recipes

Couscous Salad

Ingredients

Olive oil                1tsp

Pumpkin, peeled and cubed       600gm

Small red onions diced or 1 shallot, sliced finely  2

Large red capsicum, diced            1

Couscous              2 cups

Reduced salt stock (vegetable or chicken)            2 cups

Coriander or parsley, chopped (optional)              1 cup

Dressing

Lemon juice       2 tablespoon

Hummus              1 tablespoon

Method

1. Heat oil in saucepan. Add chopped vegetables and cook until softened.

2. Add stock, bring to boil and turn off heat.

3. Add couscous and cover. Allow to stand for 5 minutes or until liquid had been absorbed.

4. Meanwhile, whisk together dressing in a small bowl.

5. Once the liquid is absorbed, fluff couscous with a fork.

6. Stir in coriander or parsley and dressing.

7. Serve in plastic tubs.

Variations

Add rinsed and drained canned chickpeas, cannellini beans or brown lentils.

Add drained canned pineapple pieces.

Add frozen corn kernels and frozen peas, warmed in boiling water.

Add diced seeded Lebanese cucumber, diced seeded tomatoes or halved cherry tomatoes.

Serving Suggestion

Serve in iceberg lettuce cups

Chicken Noodle Soup

Serves 10                            

Classification: GREEN

Ingredients

Reduced salt chicken stock          2.5 litres

Garlic, crushed  2 cloves

Brown onion, finely sliced            2

Celery, sliced     4 stalks

Carrots sliced     2

Bok choy washed and finely chopped     2 bunches

Hokkien noodles              250g

Cooked chicken thigh shredded                                250g

Spray oil 

Method

1. Lightly spray a large saucepan with oil. Add, garlic, onion, celery and carrot and sauté until soft. Approximately 10 minutes.

2. Add stock, noodles and bok choy and simmer 5 minutes.

3.  Just before serving add chicken and heat through.

4.  Serve in small hot drink cups. 

Cheesy Corn Quesadillas

Serves 10      

Classification: GREEN

Ingredients

Flour tortillas      5

Red capsicum, finely chopped    1

Cup reduced fat cheese, grated                       5

Corn kernels no added salt canned or frozen, drained    250g  

Canola oil spray (only if needed to prevent sticking)        

Method

1. Preheat sandwich press or frying pan.

2. Mix capsicum, grated cheese and corn, set aside.

3. If needed, lightly spray one side of each tortilla with canola oil.

4. Top half of the tortillas with filling.

5. Place remaining tortillas on top and place in sandwich press.

6. Cook for 2-3 minutes or until cheese is melted.