300 calorie: Indian-spiced shepherd’s pie

Serves: 4 

By Nat Beerworth

Not only did we cook this dish twice we cooked it thrice! Its super healthy and super delicious. Good to chuck in the freezer for a rainy day. Takes about 15 mins to prep and 50 mins to cook.

Ingredients

500g pack lean minced lamb
1 onion chopped
2 carrots diced
2 tbsp garam masala
200ml hot stock (beef or chicken)
200g frozen peas
1 can tomatoes
800g potatoes diced
1 tsp turmeric
small bunch coriander, roughly chopped
juice half lemon, plus wedges to serve

Method

  1. In a large non-stick frying pan, cook the lamb, onion and carrots, until the lamb is browned and veg is starting to soften, about 8 mins.
  2. Add the the garam masala and some seasoning and cook for a further 2 mins until fragrant. Pour in the stock, tomatos, bring to the boil, add in the peas and cook for a further 2 mins until the peas are cooked and most of the liquid has evaporated.
  3. Meanwhile, cook potatoes in a large pan of salted water until just tender, about 8 mins. Drain well, return to the pan and gently stir in turmeric and coriander – try not to break up the potatoes too much.
  4. Heat oven to 180 degrees. Transfer the mince to a baking dish and top with the turmeric potatoes. Squeeze over the lemon juice, then bake for 30-35 mins until potatoes are golden. Serve immediately with extra lemon wedges on the side.

Calories: 317

Billy Kwong inspired- Steamed snapper, ginger and soy broth

Serves: 4 

By Nat Beerworth

This dish ventures quite far from what we typically cook but it is fragrant, elegant and classy. Healthy is an added bonus but its definitely not the point.

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What it is supposed to look like. I need to work on my presentation skills. 

Ingredients

2 large knobs ginger, peeled
4 shallots
800ml chicken stock
2 star anise
1 tsp black peppercorns
3 tbsp soy sauce
2 tbsp sugar
1 tbsp honey
5 drops sesame oil
4x 200g snapper fillets (we used ling)
1 long red chilli, finely sliced
1 bunch choy sum, trimmed and washed

 

Method

  1. Roughly chop one knob of ginger and place in a saucepan with the green ends of the shallots, chicken stock, star anise, pepper, soy, sugar, honey and sesame oil.
  2. Bring to a simmer for 5 minutes and strain into a clean saucepan.
  3. Place snapper in a steamer. Finely slice remaining ginger and shallots and place on the fish with chilli. Steam until just cooked, about 5 minutes.
  4. Steam choy sum until bright green and tender.
  5. Place in bottom of four bowls and gently place snapper on top. Pour over warm broth.

Calories: 264

 

Spaghetti Machiavelli

Serves: 4 as an entree

Machiavelli’s – a Sydney lunchtime institute for as long as I can remember – is one of our favourite restaurants.

Full of men in suits – with walls covered in photos of famous men in suits – Machiavelli has plenty of appeal to us. It’s underground and a great place to hide; we get to watch bankers and lawyers and important women and men lunch whilst we spend the whole time talking about our kids and planning our next holiday.

The service is on-point. The food is excellent. There is a real excitement about the place.

Being a business restaurant, the food flies out.

We always order the calamari and gamberi fritti to start and I swear it arrives before the waiter has punched in the order.

Then it is on to the signature dish: Spaghetti Machiavelli.

Which is one of my top 5 favourite pastas ever. And the only main I have ever ordered at Machiavelli’s.

Butter. Fish Stock, Prawn. Chilli.

Stop it!

A few weeks back, we had an Italian cook off at my parent’s house. I found the recipe for the Spaghetti Machiavelli at the back of the Internet and boom.

Ladies and gentlemen, this is Spaghetti Machiavelli.

And let me leave you with this:

My mother – who is my cooking inspiration – said it was the best pasta she had ever had.

What are you waiting for!

Ingredients

160gm prawn meat, rough chopped
100gm button mushrooms, sliced
2 tsp fresh garlic, crushed
1 tsp Thai red chilli, chopped
2 tsp extra virgin olive oil
300gm Spaghetti
300ml fish stock

To Serve

4 tsp butter
2 handfuls of butter
Salt and pepper to season

Method

  1. Saute the prawn meat, mushrooms, garlic and chilli in the oil until the prawns are half cooked through.
  2. Cook the spaghetti in salted water until al dente. Drain and add the pasta to the prawn mixture.
  3. Add the fish stock and cook for another 2 minutes.
  4. Toss the butter and basil leaves through, season and serve immediately.

Asian Burgers with Spicy Slaw

Serves: 4 

By Nat Beerworth

Who says being on a diet means you can’t eat burgers? These Turkey burgers are a really nice compromise.

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Ingredients

2 cups shredded cabbage (mixed green and red)
1 tbsp rice vinegar
2 tsp chives (minced)
2 tsp cilantro (minced)
1 tsp sugar
1/2 tsp salt
1/2 cup fat free mayonnaise
3-4 tsp Sriracha sauce (optional)
500g ground turkey breast
1 tbsp soy sauce
2 tsp fresh ginger (minced)
2 tsp garlic (minced)
4 whole wheat light hamburger buns
1 cup thinly sliced cucumbers

 

Method

  1. In a bowl, combine the cabbage, rice vinegar, chives, cilantro, sugar, salt, mayonnaise and Sriracha sauce (if using). Mix well.
  2. Combine the ground turkey, soy sauce, ginger and ginger. Mix well.
  3. Form the ground turkey mixture into four equal patties.
  4. Grill the patties for 3 – 5 minutes per side, or until the center of the pattie measures 75 degrees.
  5. Toast the buns for 1 minute.
  6. Serve the burgers on the buns, topped with the slaw and cucumbers.

Serving Size: 1 slider | Calories: 283

 

Firecracker Salmon

Serves: 4 

By Nat Beerworth

This recipe is a cracker. As salmon is quite high in calories it doesn’t leave much room for sides – enter broccoli! Its a really fun dish that is hot and warm.

Ingredients

1 teaspoon minced garlic
1/2 teaspoon minced ginger
1 tablespoon olive oil
1 tablespoons low sodium low soy sauce
2 tablespoons Heinz chili sauce (substitute with Buffalo sauce or hot sauce to suit your heat preference)
1 teaspoon brown sugar (or brown sugar substitute) — OPTIONAL
pinch of crushed red chili flakes
1-2 teaspoons sriracha (adjust to suit your heat preference)
4 skin off salmon fillets
Salt and pepper to season
1/2 teaspoon paprika (mild, smoky or spicy)
1/4 cup chives chopped
1 bunch broccoli

Method

  1. In a shallow bowl, whisk together the minced garlic, minced ginger, olive oil, soy sauce, chili sauce, brown sugar, red chili flakes and sriracha to combine.
  2. Season salmon with salt, pepper and paprika. Add salmon fillets to the marinade, turning each to evenly coat in the sauce.
  3. Cover with plastic wrap and let marinate in the refrigerator for 2 hours or overnight (if time allows).
  4. Preheat oven to 190C. Heat an oven proof skillet over medium heat with a small drizzle of oil.
  5. Sear salmon for 2-3 minutes on both sides, undisturbed, to get nice crust. (You may need to sear in batches depending on the size of your skillet.)
    Transfer to plate and repeat with remaining salmon.
  6. Return all salmon fillets to the skillet. Alternatively, transfer to baking dish. Bake for 8-10 minutes, or until cooked to your liking.
  7. Serve warm with chopped chives and boiled broccoli.

 Calories: 286

 

Greek Chicken Meatballs and Yogurt Dill Sauce

Serves: 4 

By Nat Beerworth

Rob didn’t read this recipe correctly and so served us up about 1,000 calories each. We were both keeled over from being so full, marveling at our shrunken stomachs and how little we need (on day 3 of diet) to get full. Then I read the actual recipe and realised we had been served enough for a small family per person.

Regardless it is a great dish. I have adjusted the numbers so you don’t need to worry about blowing the calories when you make this.

I am a dill lover, hopefully you are too.

Ingredients

500g lean ground chicken
1 teaspoon dried oregano
1 cup whole grain panko
1 egg, beaten
1/3 cup milk
2 cloves garlic, minced
1/3 cup finely chopped red onions
1/3 cup finely chopped parsley leaves
1/2 teaspoon kosher or sea salt
1/4 teaspoon black pepper
1 tablespoons extra-virgin olive oil
Sauce
3/4 cups plain low-fat Greek yogurt
1/3 cup finely chopped dill
1 lemon, zest and juice
1/4 teaspoon kosher or sea salt
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
To serve
1 cucumber, cut into thick slices, quartered
1/4 cup crumbled feta cheese
1/2 cup chopped parsley or dill for garnish

Method

  1. Combine all ingredients for meatballs, with the exception of olive oil, in a bowl and mix, using hands is best. Form into 16 small meatballs.
  2. Add oil to a large skillet over medium heat, add meatballs and cook through and brown on both sides. Meatballs may need to be made in two batches, depending on skillet size.
  3. Meanwhile, mix together all ingredients for sauce. Add meatballs to a platter with crumbled feta and cucumber pieces to serve. Sprinkle with fresh parsley or dill.
  4. Serve sauce on the side or spoon over meatballs.

Yields: 16 meatballs | Serving Size: 4 meatballs | Calories: 320

 

300 calorie Slow Cooker Shakshuka

Serves: 4 

By Nat Beerworth

This is a hearty dish that is rich and satisfying. The difficulty here is resisting the red wine to accompany it. A 300 calorie winner.

Ingredients

4 eggs
800gm tomatoes, chopped
4 garlic cloves, minced
2 bell peppers, diced
1 small onion, diced
1 tsp cumin
1 tsp salt
1/2 tsp pepper
1/2 tsp coriander
1/2 tsp paprika
1 Chorizo
Fresh parsley

Method

  1. Add all the ingredients except the eggs to the slow cooker.
  2. Stir to mix well.
  3. Cook HIGH 1-2 hours (we cooked it all day in a slow cooker).
  4. Dig 4 small holes in the shakshuka sauce.
  5. Crack one egg into each hole.
  6. Cover and cook an additional 10-20 minutes on HIGH.
    Serve immediately

Calories: 310 | Total Fat: 3 g