If you think that eating a healthy nutritious diet means lots of boring, tasteless meals, then think again. Fresh, crisp fruit and vegetables, delicious breads and pasta, succulent lean meat and seafood - these are the makings of not only delicious meals, but healthy, well-balanced ones too. In fact, with these recipes you will be able to enjoy mouthwatering meals and benefit from their health-giving goodness. You can't ask more from a meal than that.
All-Bran Meatloaf
Almond Rice Bake
Apple and Ginger Cake
Chicken and Red Kidney Bean Bake
Creamy Fruit Cheesecake
Fruit Loaf Cake
Garlic Tomato and Bean Casserole
Hearty Vegetable Soup
High-Fiber Meatloaf
Minted Green Pea Soup
Muesli Slice
Orange Chicken
Plum and Apricot Cake
Popeye Pizza
Pronto Pasta
Raspberry and Apple Crunch
Rice Balls
Savory Chick Peas
Souffle Potatoes
Spanish Shrimp
Summer Pudding
Vegetable Chowder
Vegetarian Bolognese Sauce
Vegetarian Nut Pie
Vegetarian Pasta
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Tuesday, October 7, 2008
Minted Green Pea Soup
Serves: 6
Ingredients:
1 ounce (30 g) butter
1 onion, finely chopped
3 cups chicken stock
2 potatoes, grated
1/2 lettuce, shredded
1 pound (500 g) frozen peas
1 tablespoon chopped fresh mint
Freshly ground black pepper
6 tablespoons low-fat natural yogurt
Microwave Method:
1. Place butter and onion in a 3-quart (3-litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add stock, potato, lettuce and peas. Cook for 18-22 minutes on HIGH, stirring twice during cooking. Chill.
3. Add mint, pepper and yogurt. Process or blend until smooth. Chill 2 hours before serving.
Ingredients:
1 ounce (30 g) butter
1 onion, finely chopped
3 cups chicken stock
2 potatoes, grated
1/2 lettuce, shredded
1 pound (500 g) frozen peas
1 tablespoon chopped fresh mint
Freshly ground black pepper
6 tablespoons low-fat natural yogurt
Microwave Method:
1. Place butter and onion in a 3-quart (3-litre) casserole dish. Cook for 2-3 minutes on HIGH.
2. Add stock, potato, lettuce and peas. Cook for 18-22 minutes on HIGH, stirring twice during cooking. Chill.
3. Add mint, pepper and yogurt. Process or blend until smooth. Chill 2 hours before serving.
Creamy Fruit Cheesecake
Serves: 6
Ingredients:
1 pound cream cheese
1/3 cup brown sugar
3 eggs
3/4 cup chopped, dried apricots or mixed peel
1/2 cup chopped nuts
Grated rind 1 lemon
1 tablespoon lemon juice
2 large apples, cored and thinly sliced
Microwave Method:
1. Beat cream cheese, sugar and eggs together until thick and creamy.
2. Stir in apricots, nuts, lemon rind and juice.
3. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
4. Pour in cheese mixture.
5. Cook for 10-12 minutes on MEDIUM.
6. Allow to stand, covered with foil, for 5-10 minutes.
7. Chill before serving.
Convection Microwave Method:
1. Preheat oven to 300 degrees F (150 degrees C).
2. Beat cream cheese, sugar and eggs together until thick and creamy.
3. Stir in apricots, nuts, lemon rind and juice.
4. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
5. Pour in cheese mixture.
6. Place on Low Rack, cook for 12-15 minutes on LOW MIX/BAKE.
7. Chill before serving.
Ingredients:
1 pound cream cheese
1/3 cup brown sugar
3 eggs
3/4 cup chopped, dried apricots or mixed peel
1/2 cup chopped nuts
Grated rind 1 lemon
1 tablespoon lemon juice
2 large apples, cored and thinly sliced
Microwave Method:
1. Beat cream cheese, sugar and eggs together until thick and creamy.
2. Stir in apricots, nuts, lemon rind and juice.
3. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
4. Pour in cheese mixture.
5. Cook for 10-12 minutes on MEDIUM.
6. Allow to stand, covered with foil, for 5-10 minutes.
7. Chill before serving.
Convection Microwave Method:
1. Preheat oven to 300 degrees F (150 degrees C).
2. Beat cream cheese, sugar and eggs together until thick and creamy.
3. Stir in apricots, nuts, lemon rind and juice.
4. Line base of a greased 9 inch (23 cm) round pie plate with apple slices.
5. Pour in cheese mixture.
6. Place on Low Rack, cook for 12-15 minutes on LOW MIX/BAKE.
7. Chill before serving.
Almond Rice Bake
Serves: 6
Ingredients:
1 cup brown rice
2 chicken stock cubes
3 cups boiling water
1 medium onion, finely chopped
1 tablespoon mixed herbs
3 eggs, lightly beaten
3 1/2 ounces (100 g) ground almonds
Microwave Method:
1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
3. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
4. Cook for 7-9 minutes on MEDIUM HIGH.
5. Allow to cool before slicing. Serve with homemade tomato sauce.
Convection Microwave Method:
1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Preheat oven 350 degrees F (180 degrees C).
3. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
4. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on LOW MIX/BAKE.
6. Allow to cool before slicing. Serve with homemade tomato sauce.
Ingredients:
1 cup brown rice
2 chicken stock cubes
3 cups boiling water
1 medium onion, finely chopped
1 tablespoon mixed herbs
3 eggs, lightly beaten
3 1/2 ounces (100 g) ground almonds
Microwave Method:
1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
3. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
4. Cook for 7-9 minutes on MEDIUM HIGH.
5. Allow to cool before slicing. Serve with homemade tomato sauce.
Convection Microwave Method:
1. Place rice, stock cubes and boiling water in a large bowl. Cook, uncovered, for 25-30 minutes or until liquid has been absorbed.
2. Preheat oven 350 degrees F (180 degrees C).
3. Add onion, mixed herbs, eggs and ground almonds to rice. Mix well.
4. Pour mixture into a greased 9 x 5 inch (23 cm x 12.5 cm) loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on LOW MIX/BAKE.
6. Allow to cool before slicing. Serve with homemade tomato sauce.
All-Bran Meatloaf
Serves: 6
Ingredients:
1 1/2 cups All-Bran cereal
2 ounces (60 g) butter, melted
1 pound (500 g) ground beef (mince)
2 spring onions, chopped
1 tablespoon tomato paste
1 egg
1 tablespoon chopped fresh parsley
1 tablespoon Dijon mustard
1 tablespoon chili sauce
4 rashers bacon, rind removed
Microwave Method:
1. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
2. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
3. Spread beef mixture into loaf dish.
4. Cook for 12-15 minutes on MEDIUM HIGH.
5. Allow to stand, covered with foil, for 10-15 minutes before serving.
Convection Microwave Method:
1. Preheat oven to 350 degrees F (180 degrees C).
2. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
3. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
4. Spread beef mixture into loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on HIGH MIX/ROAST.
Ingredients:
1 1/2 cups All-Bran cereal
2 ounces (60 g) butter, melted
1 pound (500 g) ground beef (mince)
2 spring onions, chopped
1 tablespoon tomato paste
1 egg
1 tablespoon chopped fresh parsley
1 tablespoon Dijon mustard
1 tablespoon chili sauce
4 rashers bacon, rind removed
Microwave Method:
1. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
2. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
3. Spread beef mixture into loaf dish.
4. Cook for 12-15 minutes on MEDIUM HIGH.
5. Allow to stand, covered with foil, for 10-15 minutes before serving.
Convection Microwave Method:
1. Preheat oven to 350 degrees F (180 degrees C).
2. Mix All-Bran, butter, ground beef, spring onions, tomato paste, egg, parsley, mustard and chili sauce together.
3. Line 9 x 5 inch (23 x 13 cm) loaf dish with paper towels and then bacon rashers.
4. Spread beef mixture into loaf dish.
5. Place on Low Rack, cook for 14-16 minutes on HIGH MIX/ROAST.
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