Category: Nutrition

Healthy Recipes #20 – Brunch

Post author By MaxNRG
Post date March 3, 2011

Last week we gave you two simple snack recipe ideas Asian chickpea rice salad as well as Chicken, rocket & walnut mayonnaise open sandwich and now this weeks focus is on the first of our tasty brunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy brunch options are:

Banana Bread
Oat fruit slice

Healthy option 1

Banana Bread

Ingredients

3/4 cup plain flour
3/4 cup wholemeal plain flour
1/2 cup ground almonds
2 teaspoons baking powder
1/2 teaspoon bicarbonate of soda
2/3 cup caster sugar
2 eggs, lightly beaten
1/4 teaspoon vanilla extract
125g no-cholesterol spread, melted and cooled
2 tablespoons reduced fat milk
3 bananas, peeled and mashed

Method

Preheat oven to 150c.
Lightly grease a 19 x 9cm loaf tin with baking paper
Place flours, almonds, baking powder, bicarbonate soda and caster sugar into a bowl of an electric mixer
To combine, mix on low speed for 1 minute until everything is evenly blended
Add eggs, vanilla and melted spread, beat on medium speed for 3 minutes
Remove the bowl from mixer and fold in the milk and bananas by hand
Pour mixture into tin and bake for 1 hour
Cool in tin
Then slice to serve

Serves 10

Nutritional Info

Energy (kJ) – 1184
Protein – 5.7g
Fat Total – 12.4g
Fat Saturated – 2.6g
Carbohydrate – 35.5g
Sugars – 20.5g
Fibre – 2.8g

Healthy option 2

Oat fruit slice

Ingredients

2/3 pecan nuts, walnuts and cashews roughly chopped
2 1/2 cups rolled oats
2/3 cup self-raising flour
1/2 dried cranberries
1/2 cup brown sugar
125g non cholestrol spread, melted
2 table spoons golden syrup
2 ripe banas, mashed
1 egg, lightly beaten
2 tablespoons sunflower seeds

Method

Preheat oven to 180c
Lightly grease an 18 x 28cm slice tin and line with baking paper
Place dry ingredients in a bowl and stir in spread, golden syrup, bananas and egg. Mix well
Spoon into the prepared tin, smooth surface with a spatula and sprinkle with sunflower seeds
Bake for 25-30 minutes or until golden brown and firm to touch
Cut into 16 slices and serve cold or warm

Serves 16

Nutritional Info

Energy – 903 kJ
Protein – 3.4g
Fat Total – 10.4g
Fat Saturated – 1.8g
Carbohydrate – 25.3g
Sugars – 13.1g
Fibre – 2.2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Tags brunch, food, healthy, nutrition, recipe

Nutrition

Healthy Recipe #19 – Light Meals

Post author By MaxNRG
Post date February 24, 2011

Last week we gave you two simple snack recipe ideas Olive & Sun Dried Tomato Bread as well as Lentil & Tomato Soup with Spices and now this weeks focus is on the first of our tasty light meal ideas.

This weeks two healthy light meal options are:

Asian chickpea rice salad
Chicken, rocket & walnut mayonnaise open sandwich

Healthy option 1

Asian chickpea rice salad

Ingredients

1/2 cup white long grain rice
400g can chickpeas
40g (2 tablespoons) no cholesterol spread
1 large brown onion, sliced
1 large red capsicum, chopped
4 flat mushrooms, sliced
1 tablespoon finely chopped ginger
1 cup chopped coriander
3 tablespoons sweet chilli sauce
1/2 cup lime juice
1/4 cup finely shredded mint
Lime wedges, to serve

Method

Cook rice
Drain and rinse chickpeas
Heat spread in a non-stick wok over high heat
Stir-fry onion and capsicum for 2 minutes
Add mushrooms and stir-fry for 2 minutes
Add ginger and stir-fry for another 2-3 minutes until the vegetables are cooked
Remove from the heat and stir in the coriander
Combine, sweet chilli sauce, lime juice and mint to create dressing
Mix together the rice, chickpeas, vegetables and the dressing to serve
Garnish with lime wedges

Serves 4

Nutritional Info

Energy (kJ) – 1113
Protein – 8.2g
Fat Total – 8.5g
Fat Saturated – 1.8g
Carbohydrate – 36g
Sugars – 7.2g
Fibre – 5.9g

Healthy option 2

Chicken, rocket & walnut mayonnaise open sandwich

Ingredients

250g chicken breast fillets, trimmed
2 teaspoons reduced-salt mayonnaise
2 tablespoons chopped rocket
50g roasted walnuts, chopped
2 slices wholegrain bread

Method

Grill chicken, Rest and thinly slice
Mix the mayonnaise, rocket and walnuts together until combined
Place the chicken on the bread, top with mayonnaise and add extra rocket on top

Serves 2

Nutritional Info

Energy – 1896 kJ
Protein – 33.2g
Fat Total – 28.4g
Fat Saturated – 14.1g
Carbohydrate – 15.2g
Sugars – 2.7g
Fibre – 3.1g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Tags nutrition, recipe

Nutrition

Healthy Recipes #18 – Light Meals

Post author By MaxNRG
Post date February 17, 2011

Last week we gave you two simple snack recipe ideas Avocado, tomato and coriander salsa with crisp pita as well as Crab tartlets and now this weeks focus is on the first of our tasty light meal ideas.

This weeks two healthy light meal options are:

Olive & Sun Dried Tomato Bread
Lentil & Tomato Soup with Spices

Healthy option 1

Olive & Sun Dried Tomato Bread

Ingredients

2 cups self-raising flour
1/4 cup black olives, pitted and sliced
2 tablespoons sliced sun-dried tomatoes
1/4 cup no cholesterol spread
2 eggs, lightly beaten
2/3 cup (170ml) reduced fat milk

Method

Preheat oven to 190c and line a 23cm x 13cm loaf tin with baking paper
Sift the flour into a mixing bowl. Add pitted olives, sun-dried tomatoes, melted spread, eggs and milk and mix until well combined
Place the mixture into the prepared tin.
Bake for 45 minutes or until a skewer comes out clean
Allow to cool in tin for 5 minutes on cool rack
Serve sliced

Serves 12

Nutritional Info

Energy (kJ) – 563
Protein – 4.2g
Fat Total – 4.9g
Fat Saturated – 1.3g
Carbohydrate – 17.6g
Sugars – 2.4g
Fibre – 1.2g

Healthy option 2

Lentil & Tomato Soup with Spices

Ingredients

40g (2 tablespoons) no cholesterol spread
1 large onion, finely chopped
2 cloves garlic, crushed
1/2 teaspoon turmeric
1 teaspoon ground ginger
1 cup red lentils
1 large green chilli, finely chopped
1 bay leaf
3 stalks celery, sliced
3 cups (750ml) reduced-salt vegetable stock, reduced-salt chicken stock
3 cups (750ml) water
1 x 400g can chopped tomatoes
2 tablespoons reduced-salt tomato paste
Freshly ground black pepper
1 tablespoon chopped coriander to garnish

Method

Heat spread in a large saucepan
Add onion and garlic and fry gently until softened
Bring to the boil and simmer for 25 minutes, or until lentils are soft
Remove the bay leaf
Stir in tomatoes, tomato paste and coriander and season with black pepper
Reheat and serve with crusty bread

Serves 6

Nutritional Info

Calories – 806
Protein – 11g
Fat Total – 5.3g
Fat Saturated – 1.2g
Carbohydrate – 21.4g
Sugars – 6.6g
Fibre – 7.7g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Tags food, light meal, nutrition, recipe

Nutrition

Healthy Recipes #17 – Snacks

Post author By MaxNRG
Post date February 10, 2011

Last week we gave you two simple dessert recipe ideas Fairy cup cakes as well as Pavlova roll and now this weeks focus is on the first of our tasty snack ideas.

This weeks two healthy snack options are:

Avocado, tomato and coriander salsa with crisp pita
Crab tartlets

Healthy option 1

Avocado, tomato and coriander salsa with crisp pita

Ingredients

2 mini pita breads, split
olive oil spray
1 teaspoon Cajun Seasoning mix
1 avocado, chopped
250g cherry tomatoes, quartered
1/2 avocado, peeled and diced
2 spring onions, trimmed and finely chopped
1/4 cup chopped coriander leaves
1 small red chilli, seeded and finely chopped
1 tablespoon lime juice
salt and pepper

Method

Preheat oven to 180c
Spray the pita bread with oil and sprinkle with the Cajun seasoning mix
Place on an oven tray and bake for 3-5 minutes or until golden brown and crisp
Combine the remaining ingredients in a small mixing bowl and season well with salt and pepper
Pile onto the pita breads just before serving

Serves 4

Nutritional Info

Calories – 203
Protein – 3.5g
Fat Total – 14g
Fat Saturated – 3g
Carbohydrate – 13.5g
Sugars – 2.6g
Fibre – 2.7g

Healthy option 2

Crab tartlets

Ingredients

olive oil spray
4 sheets filo pastry
1 x 170g can crab meat
2 tablespoons chopped coriander
1 1/2 tablespoons 99% fat-free mayonnaise
1 tablespoon sweet chilli sauce
1 tablespoon lime juice

Method

Preheat the oven to 200c
Spray a 12 hole mini muffin pan with oil
Spray each sheet of filo pastry with oil and stack them on top of each other on a clean surface
Using a 7cm round cutter, cut 12 circles from the pastry and use to line the holes of the muffin pan
Bake for 5 minutes, until golden and crisp
Remove the pastry shells from the pan and leave to cool
In a mixing bowl, combine the crab meat, coriander, mayonnaise, sweet chilli sauce and lime juice and mix weel
Fill the pastry cases with the crab mix

Serves 12

Nutritional Info

Calories – 29
Protein – 2.3g
Fat Total – 0.6g
Fat Saturated – 0g
Carbohydrate – 3.5g
Sugars – 0.9g
Fibre – 0.2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Tags food, healthy, nutrition, recipe, snacks

Nutrition

Healthy Recipes #16 – Desserts

Post author By MaxNRG
Post date February 3, 2011

Last week we gave you two simple dinner recipe ideas Balsamic chicken with steamed vegetables as well as Lemon and oregano pork loin with zucchini mash and now this weeks focus is on some more tasty dessert ideas.

This weeks two healthy dessert options are:

Fairy cup cakes
Pavlova roll

Healthy option 1

Fairy cup cakes

Ingredients

2 eggs
2 tablespoons caster sugar
1/2 cup self-rasing flour, sifted
1/2 teaspoon baking powder
2 tablespoons extra-light spreadable cream cheese
2 tables low-fat custard
1/2 teaspoon caster sugar
1/2 teaspoon vanilla essence
1/4 teaspoon cinnamon
icing sugar, for dusting

Method

Preheat the oven to 180c
line a 12 hole patty tin with paper cases
Using an eletric mixer, beat the eggs and sugar until pale and creamy
Fold in the flour and baking powder until just combined
Spoon into the paper cases, until 2/3 full
Bake for 12-15 minutes
Cool the cakes on a wire rack
Mix together the cream cheesy, custard, sugar, vanilla and cinamon until smooth
Cut a disc from the top of each cup cake and fill with cream cheese mixture
Replace the top and repeat with remaining cup cakes
Dust with icing sugar before serving

Makes 12

Nutritional Info

Calories – 54
Protein – 2g
Fat Total – 1.5g
Fat Saturated – 0.7g
Carbohydrate – 8g
Sugars – 4g
Fibre – 0.2g

Healthy option 2

Pavlova roll

Ingredients

4 egg whites
1/2 cup caster sugar
1 teaspoon cornflour
1/2 teaspoon white vinegar
icing sugar, for dusting
200g low-fat vanilla fromage frais
250g strawberries, hulled and halved

Method

Preheat the oven to 180c
Line a 26 x 32cm Swiss roll pan with baking paper
Using an eletric mixer, beat the egg whites wnitl soft peaks form
Add the sugar, 1 tablespoon at a time, until all the sugar is incorporated ad the meringue is thick and glossy
Beat in the cornflour and vinegar
Spoon the meringue into the prepared pan, gently smoothing the surface with a metal spatula
Bake for 12-15 minutes
Turn the pavlova roll out onto a clean towel that has been lightly dusted with icing sugar
Peel away the baking paper and with the long side facing you, carefully roll up, using the tea towel as a guide
Set aside to cool
When completely cool until it and spread with the fromage frais, leaving a 2cm border around the edges
Top with strawberries and re-roll
Slice and serve

Serves 10

Nutritional Info

Calories – 72
Protein – 3.5g
Fat Total – 0g
Fat Saturated – 0g
Carbohydrate – 14g
Sugars – 13.5g
Fibre – 0.6g

Our previous healthy dessert recipes:

Blood orange jelly
Chocolate fudge cake

Individual raspberry trifles
Chocolate mousse

Vanilla-poached nashi pears
Ricotta and almond stuffed peaches

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags dessert, food, healthy, nutrition, recipe

Nutrition

Healthy Recipes #15 – Dinner

Post author By MaxNRG
Post date January 27, 2011

Last week we gave you two simple lunch recipe ideas Corn chowder as well as Penne with silverbeet, chilli and capers and now this weeks focus is on some more tasty dinner ideas.

This weeks two healthy dinner options are:

Balsamic chicken with steamed vegetables
Lemon and oregano pork loin with zucchini mash

Healthy option 1

Balsamic chicken with steamed vegetables

Ingredients

4 x 100g skinless chicken breast fillets
2 tablespoons balsamic vinegar
1 clove garlic, crushed
1 teaspoon brown sugar
olive oil spray
steamed vegetables – carrot, broccoli and green beans to serve

Method

Place the chicken in a shallow dish
Combine the vinegar, garlic and brown sugar and pour over the chicken pieces
Turn to coat
Cover with plastic wrap and refrigerate for 30 minutes to marinate
Heat a non stick frying pan over a medium heat and spray with oil
Cook the chicken, basting occasionally for 5 minutes on each side, until cooked through
Serve with steamed vegetables

Serves 4

Nutritional Info

Calories – 174
Protein – 23.9g
Fat Total – 6.5g
Fat Saturated – 1.8g
Carbohydrate – 3.9g
Sugars – 3.1g
Fibre – 2.2g

Healthy option 2

Lemon and oregano pork loin with zucchini mash

Ingredients

4 x 70g pork loin steaks, trimmed of fat
1 tablespoon lemon juice finely grated zest of 1 lemon
2 cloves garlic, crushed
1 teaspoon dried oregano leaves
3 medium potatoes, peeled and quartered
3 medium zucchini, chopped
1/4 cup hot no-fat milk
salt and pepper

Method

Place the pork steaks in a shallow dish
Mix together the lemon and zest, garlic and oregano and pour over the pork steaks
Turn to coat
Cover with plastic wrap and refrigerate for 1 hour to marinate
Cook the potatoes in a large pan boiling, salted water for 10 minutes
Add the zucchini and cook for 5 minutes
Drain and mash well with the hot milk
Heat a non-stick frying pan over a medium heat
Cook the pork steaks, basting frequently with marinade for 3 minutes on each side
Drizzle over any juices from the pan and serve with the zucchini mash

Serves 4

Nutritional Info

Calories – 213
Protein – 22g
Fat Total – 5.1g
Fat Saturated – 1.6g
Carbohydrate – 17g
Sugars – 2.9g
Fibre – 3.7g

Our previous healthy dinner recipes:

Tandoori chicken skewers with yogurt mint sauce
Balsamic chicken with steamed vegetables

Chicken and rocket meatballs
Parsley, ricotta and garlic stuffed lamb

Fish and leek pie
Tomato Chilli Prawns

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags dinner, food, healthy, nutrition, recipe

Nutrition

Healthy Recipes #14 – Lunch

Post author By MaxNRG
Post date January 20, 2011

Last week we gave you two simple breakfast recipe ideas Apple and prune porridge as well as Poached fruit with vanilla fruche and now this weeks focus is on some more tasty lunch ideas.

This weeks two healthy lunch options are:

Corn chowder
Penne with silverbeet, chilli and capers

Healthy option 1

Corn chowder

Ingredients

1 teaspoon rise bran oil
1 leek, halved and chopped
2 cloves garlic, crushed
1 tablespoon flour
1 litre reduced-salt chicken stock
3 corn cobs, kernels removed by knife
1x 310g can creamed corn
1 zucchini, diced
salt and pepper
chopped parsley

Method

Heat the oil in a saucepan over a medium heat
Cook the leek and garlic for 5 minutes
Add flour and stir over a low heat for 2 minutes
Pour in the stock and whisk to combine
Increase the heat to high and simmer for 5 minutes, stir occasionally
Add the corn kernels, creamed corn and zucchinito the pan
Simmer for 10 minutes the remove from the heat
Season well with salt and pepper, Stir in the parley

Serves 4

Nutritional Info

Calories – 191
Protein – 7.4g
Fat Total – 3.5g
Fat Saturated – 0.8g
Carbohydrate – 30g
Sugars – 7g
Fibre – 6g

Healthy option 2

Penne with silverbeet, chilli and capers

Ingredients

300g penne
1 teaspoon olive oil
1 bunch silverbeet, trimmed, washed and shredded
2 rasher rindless shortcut bacon, chopped
2 cloves garlic, sliced
2 small red chillies, finely chopped finely grated zest of 1 lemon
2 tablespoons lemon juice
2 teaspoons capers

Method

Cook the penne in a large saucepan of boiling water according to the packet instructions
Drain and keep warm
Heat the oil in a large frying pan over a medium heat
Cook the silverbeet, stirring regularly, for 5 minutes or until wilted
Add the bacon and cook for a furthur 5 minutes
Stir in the remaining ingredients and cook fir 2 minutes
Add the penne to the pan and stir for 2 minutes

Serves 4

Nutritional Info

Calories – 312
Protein – 13.5g
Fat Total – 4g
Fat Saturated – 1g
Carbohydrate – 53g
Sugars – 1g
Fibre – 4g

Our previous healthy dinner recipes:

Country vegetable soup
Chargrilled asparagus, bocconcini and watercress salad

Stuffed jacket potatoes with coleslaw filling
Chickpea, fennel and onion salad

Cauliflower soup
Snow pea sprout and herb salad

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags food, healthy, lunch, nutrition, recipe

Nutrition

Healthy Recipes #13 – Breakfast

Post author By MaxNRG
Post date January 13, 2011

Last week we gave you two simple dessert recipe ideas Vanilla-poached nashi pears as well as Ricotta and almond stuffed peaches and now this weeks focus is on some more tasty breakfast ideas.

This weeks two healthy breakfast options are:

Apple and prune porridge
Poached fruit with vanilla fruche

Healthy option 1

Apple and prune porridge

Ingredients

1 1/2 cups rolled oats
2 cups cold water
1 3/4 cups hot water
2 apples, peeled and grated
1/2 cup pitted prunes
no-fat milk to serve

Method

Combine the oats and cold water in a saucepan
Stir over a medium heat until porridge begins to boil
Add hot water and stir well
Reduce heat to low and simmer for 3 minutes, stir occasionally
Add the apple and prunes and simmer for a furthur 2 minutes, stir occasionally
Ladle into a bowl and serve drizzled with a little no-fat milk if you like

Serves 4

Nutritional Info

Calories – 217
Protein – 4.5g
Fat Total – 3.2g
Fat Saturated – 0.5g
Carbohydrate – 40g
Sugars – 15g
Fibre – 5.4g

Healthy option 2

Poached fruit with vanilla fruche

Ingredients

2 cups water
1/2 cup caster sugar
1 cinnamon stick
2 strips of orange peel
2 peaches, halved
1 orange, segmented
1/3 low-fat vanilla fruche

Method

Place water, sugar, cinnamon and orange peel in medium saucepan
Stir over a low heat until sugar has dissolved
Increase the heat to high and simmer for 10 minutes
remove from the heat and add the fruit
Stir briefly, the set aside for 10 minutes for the flavours to infuse
Serve the fruit drizzled with a little syrup and a dollop of fruche

Serves 4

Nutritional Info

Calories – 140
Protein – 2.2g
Fat Total – 1.2g
Fat Saturated – 0.7g
Carbohydrate – 30g
Sugars – 30g
Fibre – 1.4g

Our previous healthy breakfast recipes:

French Toast with berries and yogurt
Baked ricotta with baby spinach leaves and tomato

Bacon and asparagus frittata
Carrot and zucchini muffins

Capsicum, chive and cheese scones
Poached egg and creamed spinach on muffins

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags breakfast, food, healthy, nutrition, recipe

Nutrition

Healthy Recipes #12 – Dessert

Post author By MaxNRG
Post date January 6, 2011

Last week we gave you two simple dinner recipe ideas Fish and leek pie as well as Tomato Chilli Prawns and now this weeks focus is on some more tasty dessert ideas.

This weeks two healthy dessert options are:

Vanilla-poached nashi pears
Ricotta and almond stuffed peaches

Healthy option 1

Vanilla-poached nashi pears

Ingredients

2 vanilla beans
3 cups water
1/2 cup caster sugar
1 cinnamon stick
2 pieces of orange peel
4 nashi pears, peeled

Method

Use a sharp paring knife to split the vanilla beans lengthways and scrape out the seeds
Place seeds and split beans in a medium saucepan with the water, sugar, cinnamon and orange peel
Stir over a low heat until the sugar has dissolved
Add the nashi pears to the pears to the pan and increase the heat to medium
Simmer, covered, for 10 minutes, or until the nashi pears are tender
Remove pan from heat and leave for 10 minutes for the flavours to infuse
Serve teh poached nashi pears warm and cold, drizzled with syrup

Serves 4

Nutritional Info

Calories – 179
Protein – 0.7g
Fat Total – 0.2g
Fat Saturated – 0g
Carbohydrate – 44g
-Sugars – 44g
Fibre – 2.6g

Healthy option 2

Ricotta and almond stuffed peaches

Ingredients

1/2 cup low-fat ricotta
1 tablespoon icing sugar, sifted
1/2 teaspoon vanilla essence
4 peaches, halved and stones removed
1 tablespoon flaked almonds
2 tablespoons honey

Method

Preheat grill to medium
Line baking tray with baking paper
Place ricotta, icing sugar and vanilla in small bowl and mix together
Spoon into each peach half
Sprinkle with a few almonds and drizzle with honey
Cook the peach halves under the grill for 3-5 minutes

Serves 4

Nutritional Info

Calories – 149
Protein – 5.5g
Fat Total – 5.5g
Fat Saturated – 2g
Carbohydrate – 18.9g
-Sugars – 18g
Fibre – 2g

Our previous healthy dessert recipes:

Blood orange jelly
Chocolate fudge cake

Individual raspberry trifles
Chocolate mousse

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags dessert, food, healthy, nutrition, recipe

Nutrition

Healthy Recipes #11 – Dinner

Post author By MaxNRG
Post date December 30, 2010

Last week we gave you two simple lunch recipe ideas Cauliflower soup as well as Snow pea sprout and herb salad and now this weeks focus is on some more tasty dinner ideas.

This weeks two healthy dinner options are:

Fish and leek pie
Tomato Chilli Prawns

Healthy option 1

Fish and leek pie

Ingredients

Olive oil
2 leeks, chopped
2 teaspoons finely grated lomen zest
1 tablespoon cornflour
2 cups no-fat milk
1 cup water
300g firm white fish fillets, cubed
200g salman fillet, cubed
1/4 cup snipped dill
2 boiled potatoes

Method

Heat saucepan on a low heat and spray with oil
Cook the leeks and lemon zest for 5 minutes, covered, until the leeks are tender
Comebine the cornflour and 1/4 cup of the milk in a small bowl to form a paste
Add remaining milk and water to leeks and bring to the boil
Add cornflour paste and stir over a medium heat for 3 minutes
Stir in the fish cubes and the dill and remove from the heat
Spoon into a 4 cup heat-proof dish
Cut the pototaes into 2cm slices and arrange over the fish
Spray with oil and cook under a hot grill for minutes

Serves 4

Nutritional Info

Calories – 284
Protein – 33g
Fat Total – 4.9g
Fat Saturated – 1.2g
Carbohydrate – 25g
-Sugars – 8.5g
Fibre – 2.8g

Healthy option 2

Tomato Chilli Prawns

Ingredients

1 teaspoon olive oil
1 onion, chopped
5 clove garlic, crushed
1 small red chilli, finely chopped
1 x 400g can chopped tomatoes
2 tablespoons tomato paste
finely grated zest and juice of 1 lime
1/2 teaspoon sugar
1/2 cup water
salt and pepper
1kg green (raw) prawns, peeled and deveined, tails intact
1/2 cup chopped coriander leaves
2 cups steamed rice, to serve

Method

Heat oiled frying pan over medium heat
Cook onion for 5 minutes, or until tender
Add the garlic and chilli and cook for 1 minute
Add tomatoes, tomato paste, lime zest and juice, sugar and water.
Season well with salt and pepper and simmer for 5 minutes
Add prawns and coriander and simmer for 3 minutes or until prawns are pink and firm
Serve with steamed rice

Serves 4

Nutritional Info

Calories – 396
Protein – 55g
Fat Total – 3.2g
Fat Saturated – 0.5g
Carbohydrate – 33g
-Sugars – 6g
Fibre – 3g

Our previous healthy dinner recipes:

Tandoori chicken skewers with yogurt mint sauce
Balsamic chicken with steamed vegetables

Chicken and rocket meatballs
Parsley, ricotta and garlic stuffed lamb

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
more info >>

Tags dinner, food, healthy, nutrition, recipe