Category: Healthy

Neil Perry’s Warm Squid Salad

.Reading time 1 minute.

Serves: 4 as a share plate

It is after numbers like this one that you wonder why you don’t cook more squid! And if you don’t trust me, you have to trust that pretty much anything Neil Perry cooks is going to be wonderful.

It is an incredibly easy dish to do, it takes no time to prep and cook and it’s healthy sans the loaf of bread which unfortunately, is not optional!

The key to it all is to cook the different ingredients as fast as possible! And preferably, with the two of you cooking; it’s a fast-faced, hands-on, let’s both be rewarded sort of experience.

Enjoy.

Ingredients

Extra Virgin Olive Oil
1 medium Spanish Onion roughly sliced
3 garlic, sliced
2 fresh Bay leaves finely sliced
Sweet Sherry
4 medium Squid Tubes sliced 2cm thick
4 Tomatoes blanched, quartered, peeled and de-seeded
½ bunch Parsley picked
Sea salt
Freshly Ground black Pepper to taste
2 Lemons juiced
Rustic loaf of bread to sop up sauce

Method

  1. Heat a little extra virgin olive oil in a saucepan to very hot. Add the onion, garlic and bay leaf and fry quickly.
  2. Add the sweet sherry, toss around and allow the alcohol to burn off as it quickly reduces.
  3. Add the sliced squid. Toss through for about 30 seconds
  4. Add the tomato quarters, parsley, salt and pepper.
  5. Finish with the lemon juice, a dash of extra virgin olive oil and a grind of pepper.

Chicken Stew with Mushrooms, Turnips and Kale

.Reading time 2 minutes.

Serves: 4 – 6

It might seem odd to cook a stew in the middle of summer, though months since my last stew, I didn’t really care how hot it was outside. After a long day, served with a cold beer, a warm stew is a really nice, stout, filling meal among a summer of prawn salads, watermelon and frozen yoghurt.

I have adapted this recipe by doubling the mushrooms and removing the cornstarch.

You can never have too many mushrooms and the cornstarch adds a nebulous thickness to the stew as well as merely adding calories and processed food to what is otherwise, a healthy, 260 calorie dinner.

As with all stews, the cooking times really are approximate only. I let the mushrooms and onions cook down for 25 minutes and as long as you don’t overdo it and end up with mush, the longer and slower you cook a stew, the better the stew.

Season well, chopped parsley to serve, awesome.

Ingredients

750gm chicken breasts but into 2cm pieces
2 tbsp extra virgin olive oil
2 large turnips, peels and cut into 2cm pieces
500gm sliced mushrooms
1 medium onion
2 cloves garlic, minced
½ cup dry white wine
4 cups chopped kale (Coles sell chopped, fresh Kale in the vegetable aisle)
750ml chicken stock
1 tsp fresh chopped rosemary
Salt and cracked pepper

Method

  1. In a heavy saucepan, heat 1 tbsp of the olive oil over a medium heat; add the chicken, stirring until lightly browned. Around 5 minutes. Transfer to a plate.
  2. Add the remaining olive oil to the saucepan; add the turnips, onions, mushrooms and garlic. Stir and cook until the onion is limp: 10 – 20 minutes or more. Add the wine and stir in for a minute before adding the stock, rosemary and kale. Bring to the boil and return the chicken (and any juices) to the saucepan. Reduce the heat and let simmer for 10 minutes or until you have the consistency you are after.
  3. Done!

Cauliflower rice

.Reading time 2 minutes.

Serves: 4

Going from fatso to less-so fatso was a journey that meant less drinking, less calories, more exercise and… crossing those food taboos I had always held true.

Like substituting.

Substituting strips of zucchini for pasta. Tofu for meat. And cauliflower for rice.

Because rice was one of those things that made me fat. The carbs, the inoffensive taste, the way it filled me up when covered in curries and sauce.

Rice though, is high in calories. And as I have done the simple arithmetic – less carbs in, more carbs out = weight loss = I’ve had to cross old taboos. Namely, rice cannot be substituted.

Well let me tell you, my fellow fatsos, it can. And with no downside.

A cup of rice is 216 calories. A cup of cauliflower rice with the same density, 28. Ha.

And cauliflower has a lower GI so you’ll feel fuller longer!

And in ‘ricing’ the cauliflower, it takes on a new, really pleasant texture. Dry yet moist, solid, almost like cous cous. Tastes good too, especially when you run through some coriander and toasted cumin seeds.

216 calories is a brisk half-hour walk. You’ve just burnt 28 reading this recipe introduction.

Take the plunge and see the light. This is how rice should be.

(Unless you’re in an Indian restaurant with a vindaloo in which case, it is safe to assume you have earned rice or need rice, or both…!)

Ingredients

1 head of cauliflower
Bunch of coriander, chopped
1 tsp cumin seeds, toasted
Small handful of curry leaves, fried

Method

  1. Cut the florets from the cauliflower leaving the tough stalk aside.
  2. Pulse the florets in a food processor until of a consistent, cous cous like consistency.
  3. Put the pulsed cauliflower in a microwave-proof bowl, cover in cling-wrap, pierce the cling wrap and microwave for 7 minutes (yes, 7 minutes) on high. Do not add water.
  4. Heat a large pan over a medium-high heat and fry the cauliflower, tossing it through until lightly toasted.
  5. Stir through the coriander, curry leaves and cumin seeds.
  6. See the light!

Smoky Chipotle Salmon & Coriander Dressing

.Reading time 2 minutes.

Serves: 2

This is seriously, so good. Like, so good.

You’ll know it off by heart the first time you cook it. It is incredibly healthy, especially when served with cauliflower rice. It looks great. The fish can be marinated in-advance. It’s hot and filling and the contrast of the cold yogurt with the hot, smoky salmon and the rice is just awesome.

This is why it is seriously so good. So good, I have cooked it twice in two weeks and I won’t feel bad cooking it a third time. There is no shame. This should be a staple.

Thank you to Suskizzled where I sourced the original recipe…)

A quick note on the dry rub.

Unlike in the States, Chipotle Chilli Powder is not a staple of our stores. I sourced it from Herbies though only because I was in the area. There would be reasonable substitutes and as an alternative, I saw a chipotle dry rub in Coles which essentially had the same ingredients and would probably be alright also.

Ingredients

2 salmon fillets (skin off)
1tsp ground cumin
1 tsp chipotle chilli powder
1 tsp garlic powder
pinch of salt and pepper

Coriander Dressing

4 heaped tbsp fat free Greek yoghurt
1 Habanero chilli, finely chopped
Large bunch of coriander, chopped
Salt and pepper to taste

Method

  1. Combine the dry-rub ingredients in a small bowl and rub all over the salmon. Set-aside or refrigerate if using later.
  2. Heat a heavy pan and pan cook the fish on both sides until still slightly rare and flaking.
  3. Mix all the dressing ingredients in a bowl.
  4. Serve the salmon with the coriander dressing drizzled on-top; serve with cauliflower rice and a small side salad of greens, sliced shallots, avocado and a squeeze of lemon.

Prawns, peas and epic (prawn) oil

.Reading time 3 minutes.

Serves: 2

Sitting with my mate Leo waiting for a haircut (that never actually eventuated because they didn’t notice us for 15 minutes and when they did, told us they had no room for us until 4pm; and Leo doesn’t even have hair!) and flicking through Men’s Health.

And among photos of men with incredible abs, photos of huge watches and photos of men with incredible abs wearing huge watches running through parks, was this recipe.

Except for the oil, it is super healthy and in any event, there isn’t much oil left after you reduce it all and it is olive oil, so it’s goodish anyway.

It can be a little unidirectional in its otherwise excellent flavour – we’re talking prawns and half a kilo of peas here – so go all in with the flavour; the herbs, lemon, good crack of pepper.

Ingredients

500gm of prawns, shelled and deveined (shells/heads retained)
½ cup olive oil
3 garlic cloves finely chopped
1 long red chilli, seeds removed, finely chopped
¼ bunch parsley, chopped
250ml fish or vegetable stock
500gm peas (frozen baby peas is what I used)
1 onion sliced
Handful fresh dill roughly chopped
Handful fresh mint roughly chopped
Pinch of salt
Pinch of pepper
Juice of half a lemon

Method

  1. Add oil to a pan over a medium heat. Stir in the prawn shells/heads and cook for 5 or so minutes. Add the garlic and cook until fragrant and slightly golden, before storing in the chilli and the parsley for 1 minute. Remove from the heat, allow to cool, then strain the oil, discarding the solids. Do not wash the pan.
  2. In a small saucepan, bring the stock to boil then turn to medium and cook the peas for 3 – 5 minutes until tender. Strain the peas, keep the stock.
  3. In the same pan as used before, on a medium heat, add the onions and allow to caramelise for 8 – 10 minutes. Add the prawns and cook for 2 minutes until tender.
  4. Stir in the peas for a minute before folding in half the dill and mint and half the stock; you want it to be a lose mix but not soupy.
  5. Add 2 tablespoons of the epic oil (prawn oil). Season with salt and pepper, squeeze in the lemon juice and serve, garnished with the remaining herbs.

Moroccan meatball tagine with lemon and olives

.Reading time 3 minutes.

Serves: 4

For a low carb dinner, this is a fabulous recipe; flavoursome, exotic and filling.

I chose to type it up because it is a mince recipe (my favourite), it is healthy (less than 400 calories per serve) and frankly, it tastes like something you’d get at a Moroccan restaurant, let alone being a dish you’d prepare to keep trim or get trim.

The original recipe asked for lamb mince and lamb stock, though I changed this to lean pork mince and chicken stock respectively. It would be fine with turkey mince as well.

I also steamed and sliced in two zucchini at the end of the cooking, to add some greenery and fill out the recipe.

And of course cous cous with chicken stock and currants.

Eat well, feel good!

Ingredients

3 onions, peeled, roughly chopped
500gm minced pork (or lamb, beef, chicken, turkey)
Zest and juice of one lemon, then quartered
1 tsp cumin
1tsp cinnamon
Pinch cayenne pepper
Small bunch flat0leaf parsley, chopped
2 tbsp olive oil
Thumb-sized piece of ginger, peeled and grated
1 red chilli, deseeded and finely chopped
Pinch saffron strands
205ml chicken stock (or lamb if doing lamb)
1 tbsp tomato paste
100gm pitted black Kalamata olives
Small bunch coriander, chopped
Cous cous (with chicken stock, currants and toasted, slivered almonds) or fresh, crusty bread
2 zucchinis, steamed and sliced and added at the end
Method

  1. Put the onions in a food processor and blitz until finely chopped. Put the mince, lemon zest, spices, parsley and half the onions in a large bowl and season; combine. Using your hands, shape into walnut-sized balls.
  2. Heat the oil in a tagine (or large pan/heavy pot) and add the remaining onions, ginger, chilli and saffron. Cook for 5 minutes until the onion starts to soften. Add the lemon juice, stock, tomato paste and olives and bring to the boil. Add the meatballs one at a time, reduce the heat and cover, cooking for 20 minutes; turn the meatballs a few times during this time.
  3. Remove the lid and add the coriander and lemon wedges, tucking them in between the meatballs. Cook uncovered for another 10 minutes until the sauce has reduced and thickened slightly. Add any pre-cooked/steamed vegetables, carefully combine and serve with cous cous or crusty bread.

Light chicken korma

.Reading time 2 minutes.

Serves: 4

This is a simple and healthy take on chicken korma, save that unless you told your guests, they wouldn’t know.

The ground almonds are reasonably high in calories, though they pack so much other goodness (vitamins, minerals, good fats) that I didn’t (and wouldn’t) take it out of the recipe. Balance and moderation and all that.

Serve with basmati rice and plenty of coriander and this is two weekday dinners – and next day’s lunch packed.

I cut and steamed a whole head of broccoli and added it in at the last minute and you could of course do this with pretty much any vegetable, extending how much food you’re cooking and getting extra vegetables into the picture.

(And despite eating healthy, you’re eating the world’s greatest invention: curry!)

Ingredients

1 tbsp canola oil
1 onion, chopped
2 garlic cloves, roughly chopped
Thumb-sized piece of ginger, roughly chopped
4 tbsp korma paste
4 skinless, boneless chicken breasts cut into bite-sized pieces
50g ground almonds
4 tbsp sultanas
400ml chicken stock
¼ tsp brown sugar
150g pit 0% fat Freek yoghurt
Big bunch of coriander, chopped

Method

  1. Put the onion, garlic and ginger in a food processor and whiz to a paste.
  2. Heat the oil in a large, heavy pot to a medium heat and add the paste, cooking for 5 minutes until soft.
  3. Add the korma pasta and cook for another 2 minutes until aromatic.
  4. Stir the chicken into the sauce, then add the ground almonds, sultanas, stock and sugar. Give everything a good mix, cover and cook for 10 minutes until cooked and reduced. Reduce further if need be.
  5. Remove the pan from the heat, stir in the yoghurt and season. Serve on top of steamed basmati rice sprinkled with the coriander.

Salmon Salad with Vinaigrette

.Reading time 2 minutes.

Serves: 2 – 4

Another sub-300 calorie dish that I have adapted.

And so good.

Alternate the number of pieces of salmon you cook (2 – 4) depending on how many meals you wish to prepare. Served the next day from the refrigerator, it is just as good as warm the night before so even if it is just you, I’d do two pieces of salmon: dinner and a fabulous, healthy lunch at work.

(And swap a boiled, sliced egg for the potato if you wish.)

Ingredients

400gm green beans, trimmed and cut into 5cm lengths
¼ c red wine vinegar
2 tbsp Dijon mustard
1 tbsp extra virgin olive oil
1 tbsp mince shallots
¼ tsp kosher salt
¼ tsp black pepper
2 – 4 salmon fillets, skin off
4 c salad greens
¼ c sliced red onion
1 tbsp capers
2 tbsp black olives, chopped
4 baby potatoes (or 2 hard-cooked eggs, sliced)
Handful of parsley, chopped

Method

  1. Steam the beans until al dente, refresh and drain. Combine the salad greens, capers, olives, beans and red onion and set aside.
  2. Steam the potatoes until cooked and slice. Set aside.
  3. Combine the vinegar, mustard, olive oil, shallots, 1/8 tsp salt and pepper in a small bowl and whisk until combined; set aside.
  4. Heat a pan to medium hot, spray both sides of the fish fillets with olive oil, season with the remaining salt and pepper and cook both side until fish flakes easily.
  5. Put a good handful of the salad/bean mixture in each bowl, sprinkle a few slices of potato (or egg) and flake the fish on top. Dress with the dressing and serve with a garnish of chopped parsley.

Tomato and Thyme Cod

.Reading time 1 minute.

Serves: 4

Simple. Healthy. Tasty.

172 carbs tasty!

I added a chilli and a good crack of pepper (and coriander) and served with some steamed baby potatoes and steamed green beans, this is such a simple dinner. And nobody would know it was particularly healthy except that you would be remiss not to boast about it after they finished.

You could eat ten servings of this and still be on a contemporary diet! And of course, the recipe is easily halved though stick with it and you have lunch for the two of you the next day.

Enjoy!

Ingredients

1 tbsp olive oil
1 onion, chopped
400g can chopped tomatoes
1 tsp heaped light, soft brown sugar
Few sprigs thyme leaves, stripped
1 tbsp soy sauce
4 cod fillets (or similar; I used Ling)
Baby potatoes, steamed (season, some chopped parsley, no need for butter etc.)
Steamed green beans

Method

  1. Heat the oil in the fry pan, add the onion for 5 – 8 minutes until soft and starting to golden. Stir in the tomatoes, sugar, thyme and soy and bring to the boil.
  2. Simmer for 5 minutes and then slip the cod into the sauce. Cover the pan and cook for 8 – 10 minutes until the cod flakes easily. Season with pepper (and salt as necessary).
  3. Serve with potatoes and beans or…

Spicy meatballs with chilli black beans

.Reading time 3 minutes.
Add more chilli and spices to dial the meatballs up even further.
Add more chilli and spices to dial the meatballs up even further.

Serves: 4

Ok, so this dish is unlikely to feature at Est. or Rockpool, though if you had it at a local café or bistro, properly seasoned, you probably wouldn’t have any qualms.

So why am I typing it up? Not because it’s easy and not because it contains mince, one of my favourite foods.

It’s here because it’s healthy, in so far that it has only 376 calories per serve, which in context of a normal, man’s daily diet of 2,500 calories, is a huge win! The dish is low in GI and it fills you up. Which for a weeknight dinner, is awesome, especially as it reheats up just fine the next night.

And it tastes good.

I adapted the recipe to make the meatballs a little more flavoursome by adding the red onion and chilli and you could cut out the avocado to save on a few more calories. Though the avocado/lime accoutrement adds a really nice visual flair, especially if you have friends around.

Just quick note regarding the canned cherry tomatoes. I hadn’t heard of cherry tomatoes in a can, though upon closer inspection, I was able to find a can of baby Roma tomatoes at Coles. If you can, find whole baby tomatoes as they present really well. Otherwise, any canned tomatoes will do.

Enjoy!

Ingredients

1 red onion, sliced
2 garlic cloves, sliced
1 large yellow pepper (capsicum) diced
1 tsp ground cumin
3 tsp chilli paste (I used fresh chilli paste)
300ml chicken stock
400g can cherry tomatoes
400g can black beans or red kidney beans, drained
1 avocado, chopped
Juice ½ lime

Meatballs

500gm minced turkey breast
2 chillies, seeded and chopped
1 red onion, chopped
50g porridge oats
2 spring onions chopped
1 tsp ground cumin
1 tsp coriander
Good handful of coriander (stalks and leaves) chopped
1 tsp olive oil (or avocado oil, rapeseed oil)

Method

  1. First, make the meatballs. Combine all of the meatball ingredients (except the olive oil) in a bowl and knead together until well mixed. Shape into 12 ping-pong sized balls.
  2. Heat the olive oil in a frying pan over a medium heat and cook the meatballs until golden brown, turning frequently. Remove from the pan.
  3. Tip the onion, garlic and yellow pepper into the pan and cook, stirring, until softened. Stir in the cumin and chilli paste and then the stock. Return the meatballs to the pan, bring to the boil and then reduce to a simmer. Cover the pan for about 10 minutes.
  4. Stir in the tomatoes and beans and cook, uncovered for a few more minutes.
  5. In a bowl, toss the avocado chunks with the lime juice and serve the meatballs topped with the avocado and coriander leaves.