#fitfor40 If you’re like me and with the best of intentions end up cooking the same things week in week out for dinner so could do with some inspiration..here are some healthy family dinner recipes from Gillian at http://www.insideoutnutrion.ie/
I’ve just started making one a night (when the children let me) and then I’m going to stick with our favourites (ones that easiest to prepare)😊
Made this one last night… yum 😋 CHICKEN KORMA FOR ALL THE FAMILY (Serves 6)
2 garlic cloves, roughly chopped
5cm-sized piece of ginger, peeled & roughly chopped
1 – 2 tbsp korma paste or mild curry paste
4 chicken fillets, cut into bite sized pieces
50g ground almonds
1 x 400g tin of low fat Chicken Soup (use any type of good quality chicken soup)
A small handful of fresh coriander, chopped (optional)
150g 0% fat Greek yoghurt
400g brown rice, cooked
Toasted slivered almonds or coconut (optional)
Put the onion, garlic and ginger in a food processor and whizz to a paste. Add this paste to a large saucepan with 3 tablespoons of water and cook for 5 minutes.
Add the korma paste and cook for a further 2 minutes.
Stir the chicken into the sauce, then add the tin of soup and ground almonds. mix thoroughly then cover and simmer for 10 minutes or until the chicken is cooked through.
Sprinkle the korma with coriander leaves, slivered almonds and coconut if using.
Serve with rice and yoghurt on the side.
QUICK & EASY MEATBALLS IN TOMATO SAUCE
(20 small meatballs or 4 portions)
Red meat can be high in saturated fat and can raise cholesterol so we need to limit the amount of red meat we eat to no more than 3 times a week, as long as it is lean & well trimmed of visible fat. The milled flaxseed replaces the breadcrumbs and gives the meatballs their moistness as well as increasing omega-3 fatty acids.
150g lean beef mince
150g pork mince
30 parmesan cheese grated
30g wholemeal breadcrumbs or use 2 tablespoons of milled flaxseed if preferred
1 egg yolk
½ teaspoon garlic powder
¼ teaspoon dried herbs
1 tbsp olive oil
1/2 teaspoon crushed garlic
1 tin chopped tomatoes
1 tbsp tomato purée
1 tbsp balsamic vinegar
1 teaspoon sugar
Mix together the beef, pork, Parmesan, breadcrumbs (or flax), egg yolk, dried herbs, garlic powder and season. Shape into 20 balls and place in an oven-proof dish.
To make the sauce, heat the oil in a saucepan. Add the tin of tomatoes, crushed garlic, tomato purée, balsamic vinegar & sugar. Bring to the boil and simmer for 10 minutes. Poor mixture over the meatballs and cook in the oven for 20 – 30 minutes or until the meatballs are cooked through. Serve with wholemeal rice or spaghetti.
FISH FINGERS – FISH IS NOT JUST FOR FRIDAYS!
- (can use chicken instead to make chicken goujons)
- Oily fish like salmon are rich in Omega-3 fatty acids, essential for brain function and concentration. Try to give children oily fish once a week.
- INGREDIENTS – to make 6 portions
- 450g salmon
- 50g plain flour
- 1 egg lightly beaten
- 50g breadcrumbs
- 1–2 pinches of paprika
Cut the fish into lengths. Combine the paprika and breadcrumbs. Coat each fish piece in flour & then dip into the beaten egg. Roll the fish pieces in the breadcrumbs. Pop in the oven on a baking tray until golden brown, around 10 minutes. Quick, Easy & Tasty!
EASY PEASY PAELLA
(Makes 4 portions)
1 clove of garlic
1 onion, chopped
15ml (1tbsp) olive oil
1 red pepper, cut into strips
300g easy cook rice
1 teasp tumeric
1 teasp mild chilli powder
1.2 litres (2 pints) chicken stock
1 bay leaf
2 tablesp chopped fresh parsley
150g fresh prawns
225g fresh clams
100g frozen peas
Saute the onion and garlic in the oil for 1 minute. Add the red pepper and cook for another 3 minutes. Add the rice and the tumeric and chilli powder and stir in the pan for about a minute. Pour in the stock, add the bay leaf and the frozen peas and cook for 1 to 2 minutes over a high heat. Reduce the heat and cover and cook for about 5 minutes or until the fish is cooked. Remove any shells that haven’t been opened.
GOLDEN CHICKEN FINGERS
Kids do love to eat these…but so does everyone else!
500g chicken tenderloins
95g natural yoghurt
120g cornflakes, crushed
75g parmesan cheese grated
Preheat the oven to 180 degrees Celsius
Line a baking tray with baking paper.
In a shallow bowl, combine the cornflakes and Parmesan
Place yoghurt in a second shallow bowl.
Coat the chicken with the yoghurt and then roll in the cornflake mixture.
Place on the baking tray and bake for 15 minutes or until the chicken is cooked through and the crumbing golden and crunchy.
HONEY PORK CUTLETS
Makes 6 pork cutlets
6 pork cutlets
30ml (2tabsp) soy sauce
30ml (2 tabsp) balsamic vinegar
15ml (1 tabsp) honey
2.5ml (1/2 teasp) sesame oil)
1 clove garlic crushed
Combine the ingredients for the marinaide and marinate the cutlets for at least 2 hours or overnight. Cook under a pre-heated grill for about 8 minutes, turning halfway through. Brush with the marinade during cooking.
Ham and Tomato Souffle omelette
4 eggs separated
2tbsp skimmed milk
3tbsp finely grated parmesan
1tsp wholegrain mustard
Cooking oil spray
80g baby spinach, wilted
100g thinly sliced ham
125g cherry tomatoes, halved
Combine egg yolk, milk and parmesan and mustard in a bowl and set aside.
In a separate bowl beat the egg whites with an electric mixer until peaks form, then fold into the yolk mixture.
Spray a non-stick frying pan with oil and set over a medium heat. Add half the egg, spreading evenly over the base. Cook for 2 – 3 mins until cooked and sprinkle over half the spinach and tomato mix. Fold in half. Repeat and serve.
SALMON BURGERS BOOST YOUR OMEGA-3 INTAKE WITH THESE EASY BURGERS (Serves 4)
1 cup broken herb-seasoned or plain crackers, (around 8 crackers)
1 pound skinless, boneless salmon fillets, cut into 2-inch pieces
3 tablespoons Dijon-style or honey mustard
4 ciabatta buns, split
Sliced avocado and green onions (optional)
Place crackers in a food processor.
Cover and process until coarsely ground.
Add half of the salmon, the egg, and 1 tablespoon of the mustard.
Cover and process until salmon is ground and mixture is thoroughly combined.
Add remaining salmon. Cover and pulse with several on/off turns until salmon is coarsely chopped.
With damp hands, shape mixture into four 1/2-inch-thick patties.
Optional – pat each burger with wholegrain breadcrumbs.
Tip – At this point you can freeze them side by side on a tray, cover with tinfoil, for up to 3 months.
If cooking straight away – Brush patties lightly with olive oil.
Grease grill rack. Grill under medium heat for 3 minutes per side or in the oven until cooked through at 180 degrees (about 10 mins).
Grill buns, cut side down, the last 1 to 2 minutes of grilling.
Serve salmon burgers on buns with sliced avocado and onions. Enjoy they really are tasty!
Feta and cherry tomato Pitta Pizza
Split a wholemeal pitta pocket in two.
Top the pitta with 1tbsp red pesto, 50g crumbed feta and halved cherry tomatoes.
Grill until the cheese melts, then serve with mixed salad leaves.
5 Minute Marinade
2 tabsp olive oil
½ cup soya sauce
2 tabsp tomato ketchup / tomato relish
¾ cup honey
2–3 garlic cloves minced
Salt and pepper
Preheat oven to 350 degrees Fahrenheit or 180 degrees Celsius.
Place chicken in a 9x13 inch baking dish.
In a mixing bowl, mix together the oil, soy sauce, ketchup, honey, garlic, salt and pepper.
Pour over the chicken.
Bake in preheated oven for one hour, or until sauce is caramelized.
Could also use wings or pork ribs.
Tasty Tomato Sauce for Pasta
1 pepper, 1 medium onion, 1 clove of garlic
2 grated carrots
1 tin tomatoes
1 teasp sugar, 1 tabsp balsamic vinegar
Chop the onion and garlic and fry for 5 minutes to soften.
Add chopped pepper and grated carrots and fry for a further 5–10 minutes until soft.
Add the tin of tomatoes, sugar and balsamic vinegar. Allow to simmer for 5–10 minutes until sauce has thickened.
Add to pasta as is or blitz with a blender to make a smooth sauce.
Acts as a good base for all pasta dishes.
Can be frozen once cooled down.
Thai Style Chicken / fish – Coconut and lemongrass chicken or fish parcels
2tbsp lemongrass paste
1tbsp grated fresh ginger
1tbsp fish sauce
2tsp caster sugar
Juice 1 lime
2tbsp desiccated coconut
4 x 170g white fish fillets
3 carrots very thinly sliced on their diagonal
350g baby pack choy shredded
200g easy cook brown rice
½ red chilli deseeded and cut into long strips
Fresh coriander to garnish
Heat oven to 200 degrees Celsius / fan 180 / gas 6
Put baking tray in oven to heat up
Combine lemongrass paste, ginger, fish sauce, sugar, lime juice and coconut in a mixing bowl. Add the fish and coast with the mixture
Cut out 4 pieces of baking paper, each about 30 x 50cm.
Salmon fillets with pine nut and roasted red pepper salad
2 cups water
1 cup quinoa grain
1 ¼ cups of roasted red pepper chopped
½ bunch spring onions (green tops only) chopped
¼ cup pine nuts lightly roasted.
2 tbls lemon juice
2 tbls flax seed oil
2 150g salmon fillets
½ cup crumbled goat’s feta cheese
Sea salt and cracked pepper for seasoning
Bring the water and quinoa to a boil in a saucepan over a medium heat.
Cook until fluffy (approximately 15 minutes). The germ should come out.
Fluff with a fork and set aside to cool completely.
Combine in a bowl the quinoa, roasted red peppers, goat’s feta cheese, spring onions and pine nuts.
Fold through the lemon juice and flax seed oil and season to taste. Preheat BBQ or grill. Reduce to a medium heat.
Grease lightly with the olive oil. Lightly brush the salmon with a little olive oil. Cook for 3–4 minutes on either side.
Serve salmon immediately with salad on the side.
Serves 4 – 6
1tbsp sunflower oil
1 lge onion very finely diced
1 heaped tsp ground cumin
Pinch ground cinnamom
1/2 tsp chilli powder
½ tsp dried chilli flakes
1tsp smoked paprika
1 red pepper roughly chopped
1 yellow pepper roughly chopped
1 green pepper roughly chopped
1 red chilli deseeded and chopped
3 garlic cloves finely chopped
1tbsp tomato puree
400g tin chopped tomatoes
A few drops of tabasco sauce
1tbsp balsamic vinegar
2 x 400g tins black beans in water, drained
20g good quality dark chocolate (70%+ cocoa solids)
Fresh coriander to garnish
2 avocados, peeled and sliced and lime halves to serve
Heat oil in heavy pan
Add onion, season and soften before adding dried spices. Cook for a few mins more.
Add the peppers, season again, then cover and cook for further 10 mins until soft.
Add chopped red chilli and garlic.
Stir in the tomato puree so everything is coated, then pour in chopped tomatoes.
Add the sugar, tabasco sauce, balsamic vinegar and 100ml water, season with black pepper and continue to combine.
Simmer for 25 – 30 mins, occas. topping up with water if mixture becomes to dry.
Add the beans and simmer for further 20 mins.
Just before serving, stir in the dark chocolate – the sauce with become thick and glossy.
Dish out and garnish with coriander with sliced avocado and lime on the side.
Pepper and Sesame Crusted Salmon
2tbsp seseme seeds
1 – 2tsp ground black pepper
4 x 125g skinless salmon fillets
Cooking oil spray
350g green beans, trimmed
225g frozen peas
1 small red onion, finely sliced
15g fresh mint, leaves torn
50g feta cheese crumbled
Lemon wedges to serve
Combine sesame seedsand pepper on a sheet of baking paper. Press the salmon fillets into them to coat all over.
Spray large non stick frying pan with oil and set over a high heat. Add the salmon and cook on each side for 2 – 3 mins until golden and just cooked through.
Remove pan from heat, cover to keep warm on the side.
Bring a pan of water to the boil and beans and cook for x 1 minute. Add the peas, turn off the heat but leave for 1 minute to heat through, then drain.
Combine the beans and peas with the onion, mint and feta in a large bowl.
Divide the salad between 4 serving plate, then top each with a salmon fillet.
Serve with lemon wedges on the side and baby potatoes.
Asparagus, pea and prosciutto risotto
1.25L reduced salt chicken stock
1tsp olive oil
1 onion, finely chopped
5 fresh thyme sprigs, leaves only
3 garlic cloves, sliced
250g arborio rice
100ml white wine
Cooking oil spray
30g prosciutto (3 slices)
350g asparagus, woody ends snapped off
100g frozen peas
Small handful of chopped dill
50g goat’s cheese, crumbed
Bring the stock to the boil, set aside and cover to keep warm
Set a large pan over a medium heat. Add olive oil, onion, thyme and garlic and cook for 5 mins.
Add rice and stir until translucent
Add white wine and cook for 5 mins
Keep adding ladles of stock, stirring and adding more as it thickens
Meanwhile in a non-stick frying pan add the prosciutto and cook until golden.
Remove from the pan and set aside.
Add the asparagus and frozen peas and cook for 2 mins
Stir the asparagus mixture into the risotto rice and top with goat’s cheese and grind of pepper and dill.
Gillian McConnell, Consultant Dietitian BSc (Hons) Dietetics. Ph: 085 7708940