Quick and Healthy Main Dishes



Here are some great free recipes!

Cheese and Pear Wraps

Cheese and pear always goes nicely together but we’ve given it a twist by placing it in a wrap! Great for picnics of lunch boxes.

4 soft flour tortillas

1 ball light mozzarella cheese, thinly sliced

2 ounces of grated parmesan cheese

2 medium pears, cored and diced

4 sun-dried tomatoes, finely sliced

2 ounces chopped walnuts

Combine all the ingredients in a bowl and gently mix together. Divide the mixture between four tortillas and fill. Roll up the wraps tightly. If necessary hold closed with a toothpick or wrap in plastic film until ready to eat. Store in a cool place.

Chicken and Broccoli Stir Fry

2 tablespoons extra-virgin olive oil

2 free-range organic chicken breasts, cut into thin strips

2 garlic cloves, crushed

1 inch piece of fresh root ginger, grated

1 broccoli cut into small florets

6 spring onions, finely sliced

½ cup mushrooms, halved

3 ounces of bean sprouts

3 tablespoons oyster sauce

1 tablespoon soy sauce

4 ounces chicken stock

Juice of ½ lemon

Heat 1 tablespoon of olive oil in a large pan or wok and add the chicken strips. Fry for approximately 5 minutes turning continuously and until cooked through. Remove from pan onto plate and set aside.

Heat the remaining 1 tablespoon of oil in the same pan and add the ginger and garlic. Cook on low heat for approximately 1 minute taking care not to burn the garlic. Add the broccoli, onions and mushrooms and cook for a further 5 minutes. Return the chicken to the pan and add the sprouts, soy and oyster sauced, stock and lemon juice. Cook for a further 1 to 2 minutes. Toss well and serve.

Sprinkle with cashew nuts if desired.

Easy Chilli Crab Cakes

8 ounces of crab meat (fresh or canned)

2 spring onions, finely sliced

2 red chillies, deseeded and finely chopped

Grated zest of one lime

4 tablespoons chopped cilantro (also known as coriander)

1 ½ ounces of whole wheat breadcrumbs

1 tablespoon peanut oil

1 tablespoon plain flour

1 lime, cut into wedges for garnish

Place the crabmeat, spring onions, lime zest, coriander and chillies in a bowl. Mix well and add the breadcrumbs, mix again. Form four small patties out of the mixture and place in refrigerator for about 15 minutes.

*Tip: To make homemade breadcrumbs simple place a slice or two of whole wheat bread in a food processor or blender and whiz on high for one minute.

Now, heat ½ tablespoon of oil in a frying pan. Dip the patties in flour to coat thoroughly. Place the patties in the hot oil and fry for about 3 minutes. Now add the rest of the oil to the pan and turn the patties over. Fry for another 3 minutes. Serve immediately, with lime wedges on the side and a sprinkle of cilantro over patties.

Very nice served with a side salad and some warm crusty bread.

Healthy Lasagna

Who doesn’t love lasagna? The downside of this delicious dish is that all that cheese, meat and cream isn’t great for you (or your waistline). This version is totally skinny, yet simply delicious.

1 teaspoon olive oil

1 onion, finely sliced

2 sticks of celery, finely sliced

1 carrot, grated

4 cloves of garlic, peeled and crushed

1 pound of quality lean ground beef – organic if possible (alternatively you can use organic ground turkey)

1 can of plum tomatoes

½ teaspoon dried oregano

2 zucchinis, thinly sliced lengthways

1 cup of already roasted red peppers (or you can make your own at home)

4 sheets of lasagne (whole wheat if possible)

Salt and pepper to taste

For the cheese sauce

* By using an extra mature, strong cheddar you’ll need much, much less and still get a full flavor.

8 ounces skimmed milk

3 tablespoons corn flour

1 teaspoon Dijon mustard

8 ounces mature cheddar cheese

Dash of nutmeg

In a large saucepan add the olive oil , onion, celery and carrot and cook over low heat for approximately 4 minutes. Add the garlic and cook a further one minute. Set aside.

In a frying pad fry the meat until completely cooked through. Drain away the oil and add to your large pan of onion and vegetables. Turn up the heat and add the wine, stir continuously until all the wine has been absorbed. Then add the tomatoes and oregano. Season with salt and pepper and simmer for approximately 30 minutes, until the liquid has reduced.

Heat the frying pan again and add the zucchini. Char grill for approximately 2 minutes on each side. Remove from heat and set aside. Do the same thing with the roasted peppers (drain if using jar peppers). Set aside.

Make the cheese sauce by heating up the milk and nutmeg gently over low heat. Mix the corn flour with a little milk in a small bowl and whisk until smooth. Add this mixture to the milk and nutmeg. Whisk continuously over low heat for approximately 2o to 3 minutes until thickened. Then add the mustard and half of the cheese. Add salt and pepper if necessary.

Now put it all together. Take a lasagna dish and start with a layer of meat, then roasted peppers, then more meat, then roasted zucchini, then more meat, finally your four sheets of pasta. Now pour your cheese sauce over the top and top with the remaining cheese. Bake for approximately 20 to 30 minutes until bubbly. Serve immediately with a side salad.

Lemon Shrimp Risotto

Risotto is great comfort food. An added plus is that because it’s naturally so creamy you don’t really need much oil or fat for cooking. You can make a risotto meal out of virtually any ingredients you have on hand. This recipe combines shrimp, lemon and spring onions but you can experiment with fish and mushrooms too. Add a handful of chopped chillies if you like it hot!

½ onion, finely sliced

1 clove of garlic, crushed

1 cup of risotto rice (known as Arborio rice)

½ cup white wine

5 cups of vegetable stock (homemade or powder form made into 5 cups of broth)

1 handful of spring onions, finely sliced

1 cup cooked, peeled shrimp

1 lemon, you’ll need a squeeze and a little bit of lemon zest

Salt and ground pepper to taste.

1 tablespoon olive oil

In a saucepan heat one tablespoon of olive oil and lightly fry the onion for approximately two minutes. Add the crush garlic and fry for another minute. Add the rice, turning frequently until coated on all sides. Now add the wine and continue to stir the rice until the wine is absorbed. Reduce the heat to very low and start adding the vegetable stock, one cupful at a time. Wait until each cupful is nearly absorbed before adding the next one. Gently stir continuously.

Continue cooking like this for approximately 15 to 20 minutes. Add more stock if necessary. Once the rice feels firm but cooked (al dente) stir in the shrimp, spring onions, yogurt and a squeeze of lemon (start with one squeeze and add more if you like it tangy!). Now cook for a further 2 minutes, stirring continuously. Remove from heat and season with salt and pepper to taste. Garnish with a few spring onions and a little bit of lemon zest. and serve immediately.

** Risotto is what slow food is all about. The trick to cooking a good risotto is to take your time and gently stir the rice throughout the cooking process. Take your time and think of it like therapy, without the big bills!

Healthy Mexican Huevos Ranchero

In Mexico this is often eaten for breakfast but also as a light meal. This is a healthier version which makes a pretty substantial breakfast, lunch or light dinner.

Serves 2

1 small onion (thinly sliced)

2 clove of garlic (pressed or thinly sliced)

1 small red chilli (alternatively a sprinkle of dried chilli flakes will do)

1 can of chopped tomatoes

4 small corn tortillas

4 free-range, organic eggs

Olive oil spray *

* Tip: Save calories by easily making your own olive oil spray. Mix one part olive oil and 3 parts water to a clean spray bottle and use this mixture for cooking instead of pouring the olive oil straight from the bottle.

Spray a non stick pan with olive oil spray and gently fry the onion for about 2 minutes, add the garlic and chilli and fry another minute. Add the tomatoes and lower heat and simmer sauce for approximately 5 minutes.

Add a little water to a separate pan and gently poach each egg for 3 to 4 minutes until set. Poaching takes a little practice at first but it’s easy once you get the hang of it. Alternatively, you can use a poaching pan. Once cooked, remove the eggs and set aside.

Heat the tortillas by placing them under a grill or in a hot pan for approximately 30 seconds on each side. Place two tortillas on each plate and top with the eggs and tomato sauce mixture and serve immediately.

** This recipe is dairy free and gluten free (if using gluten-free, pure corn tortillas)

Mexican Turkey Burger Wraps

I love this option compared to the usual beef burger and bun. It’s also a lot lower in fat and more fun to eat!

For the Burgers:

1 pound of ground turkey (try to find a good quality organic, free-range turkey if possible)

1 spring onion, finely sliced

1 teaspoon ground cumin

1 teaspoon garlic powder

½ teaspoon smoked paprika

Handful of fresh, finely chopped cilantro (also known as coriander)

Mix this all together in a bowl and shape into small patties. You should get about 8 small patties. Set aside.

For the Salsa:

4 ripe tomatoes, finely chopped and juice reserved

1 small red onion, finely sliced

½ can blackeye peas, drained and rinsed

½ can corn, drained and rinsed

Juice of 1 lime

Handful of chopped fresh cilantro

½ chilli, deseeded and finely sliced (add more if you like it hot!)

1 tablespoon olive oil

Note: If you can’t find blackeye peas, replace with kidney beans or black beans (canned and already cooked).

To Serve:

4 flour tortillas

Shredded lettuce

Low-fat plain yogurt

Instructions:

Mix all salsa ingredients in a bowl and season with a little salt and pepper. Set aside.

Now preheat the grill or grill pan and cook the burgers for approximately 5 minutes on each side.

Heat the flour tortillas, either in a hot pan with no oil or a quick minute in the oven.

To serve, open one tortilla and add two small patties. Top with shredded lettuce, salsa and a dollop of low-fat plain yogurt. Roll into a wrap and serve!






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