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!
Healthy Lamb Burgers with Sweet Potato Chips
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
4 wholegrain rolls, halved and lighly toasted
Salad vegetables (eg. Lettuce, spinach, tomato, cucumber, beetroot etc)
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.
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. –
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.
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
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
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.
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.
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.
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
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
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).
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.
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.
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