Mid Week Dinner Dilemmas

Would you like dinner on the table in a flash?

Try one of the recipes below and feed your family with a quick, healthy meal that is not only good for you but tastes great too!

Serves 4

Ingredients:

3-4 sweet potatoes, peeled and cut into chips

Olive oil spray

300g lamb mince

1 large zucchini, grated

1 large carrot, coarsely grated

2 tablespoons chopped coriander

1/2 cup fresh wholegrain breadcrumbs

1 egg

4 wholegrain rolls, halved and lighly toasted

1 avocado

Salad vegetables (eg. Lettuce, spinach, tomato, cucumber, beetroot etc)

Method:

1. Preheat oven to 180°C. Line a tray with baking paper. Place sweet potato chips on tray, spray with oil, turning chips to coat. Place in oven for approximately 20-25 minutes, or until cooked through.

2. Meanwhile, place mince, zucchini, half the carrot, coriander, breadcrumbs and egg into a large bowl and season with pepper. Using clean hands, mix until well combined. Form into 4 patties. Place patties on a foil-lined baking tray, cover and chill in the refrigerator for at least 10 minutes. –

3. Spray a chargrill pan or frying pan with oil and place over medium-high heat. Grill patties for 4–5 minutes each side, or until cooked through.

4. Spread one half of each roll with ¼ of an avocado then top with a patty, salad vegetables and bun top. Serve with sweet potato chips.

Pumpkin, Spinach and Cauliflower Curry

Serves 4

Vegetarian

Ingredients:

200g (1 cup) quinoa or basmati/brown rice

1 red onion, cut into thin wedges

1 1/2 tablespoons gluten-free korma curry paste

400g tin no-added-salt diced tomatoes

400g cauliflower, trimmed, cut into florets

400g tin chickpeas (rinsed and drained)

500g pumpkin, peeled, cut into 2cm cubes

150g baby spinach leaves

Method:

1. Rinse quinoa (or rice if using) well and place into a large saucepan with 1 cup cold water. Bring to the boil then reduce heat to low. Cover and simmer for about 12–15 minutes, until all water has evaporated.

2. Spray a large wok or non-stick pan with oil and place over medium-high heat. Add onion and cook for 3–4 minutes, or until light golden. Add curry paste and cook, stirring, for 1 minute further, or until fragrant.

3. Add the tomatoes, cauliflower, chickpeas, pumpkin and 1/2 cup water, stir to combine and bring to the boil. Reduce heat to low, cover and simmer for 15 minutes or until vegetables are tender-crisp, adding a little more water if becoming too thick.

4. Remove from heat, stir through the spinach and season to taste with ground black pepper. Serve with the quinoa or rice.

*Adapted from the Australian Healthy Food Guide

Mediterranean Chicken Pinwheels

Serves 4

Ingredients:

2 x 300g chicken breast fillets

75g low-fat feta, crumbled

2 tablespoons chopped basil

100g roasted red capsicum, diced

Steamed vegetables and cooked basmati rice, to serve

Method:

1. Slice each chicken breast horizontally. Pound fillets between 2 pieces of baking paper with a mallet until 3mm thick. Cut fillets in half lengthwise (makes 8 pieces).

2. In a bowl, combine feta, basil and capsicum. Place 1/8 of mixture in the centre of each fillet. Roll fillets firmly to enclose filling and secure with a toothpick.

3. Spray a large frying pan with oil and place over high heat. Cook chicken for 5-6 minutes, turning occasionally, until cooked through. Remove and keep warm.

4. Serve pinwheels with steamed vegetables and rice.

Note: You can swap the chicken breast for thin beef fillets or veal steaks

*Adapted from Australian Healthy Food Guide