Recipes from Quick. Easy. Healthy
Quick. Easy. Healthy.
by Callum Hann and Themis Chryssidis
Quick and achievable recipes for fresh, healthy and wholesome food.
BEETROOT & GOAT'S CHEESE RISOTTO
This big beautiful pink risotto is earthy, rich and creamy, and partnered with the fresh zesty fennel and orange salad it makes a delicious vegetarian dish.
4 beetroot (beets)
40 g (11/2 oz/1/4 cup) pine nuts
1 litre (35 fl oz/4 cups) salt-reduced chicken or vegetable stock
1 tablespoon olive oil
1 brown onion, finely diced
4 garlic cloves, thinly sliced
3 handfuls basil, leaves picked, stems finely chopped
220 g (73/4 oz/1 cup) arborio rice
80 ml (21/2 fl oz/1/3 cup) dry white wine
60 g (21/4 oz) goat’s cheese, crumbled
FENNEL AND ORANGE SALAD
1 small fennel bulb
2 oranges
2 teaspoons apple cider vinegar (or lemon juice)
1 tablespoon olive oil
Preheat the oven to 200°C (400°F/Gas 6). Individually wrap the beetroot in foil, place on a tray and roast for 1 hour or until tender when pierced with a knife. Add the pine nuts to the tray for the final 5 minutes of cooking, to toast. Remove from the oven and set aside to cool. Put the stock in a saucepan and bring almost to the boil, then remove from the heat.
Heat the olive oil in a large, heavy-based saucepan over medium–low heat. Add the onion, garlic and basil stems, and cook gently, stirring occasionally, for 1–2 minutes until the onion is translucent. Add the rice, increase the heat to high, then add the wine. Once the wine bubbles away add the stock, a splash at a time, waiting for each addition of stock to be absorbed before adding the next. This process will take about 16-18 minutes. Stir occasionally. If you run out of stock and the rice needs a little more cooking, then add a little hot water. Meanwhile, put on some disposable gloves and peel the beetroot - the skin should slip off. Dice the beetroot and reserve.
To make the salad, thinly slice the fennel, segment (or peel and slice) the oranges and combine in a bowl. Dress with the apple cider vinegar and olive oil and set aside to serve. Stir the beetroot into the rice to stain the rice pink. Transfer the risotto into four serving bowls, top with the goat's cheese, toasted pine nuts and the basil leaves, and serve with the fennel and orange salad.
NUTRITION TIP Bulk the risotto rice out with vegetables.
SUBSTITUTION If you are looking for a low-GI, higher fibre alternative, consider using quinoa or pearl barley instead of rice.
NUTRITIONAL INFORMATION (PER SERVE)
Energy 2116 kJ (506 cal)
Protein 12.5g
Sodium 1153mg
Fat 21.2g
Sat Fat 4.4 g
Carbohydrate 59.8g
Sugar 14.1 g
Fibre 9.25g
Making your own curry paste allows you to take control of the heat, spice and salt content. Korma is a mildly spiced curry and is super simple to make, so give it a go.
130 g (41/2 oz/1/2 cup) low-fat Greek-style yoghurt
3 garlic cloves, thinly sliced
1 thumb-sized piece ginger, finely grated
2 handfuls coriander (cilantro), stems finely chopped, leaves reserved
2 teaspoons garam masala, plus 2 teaspoons extra
4 x 100 g (31/2 oz) boneless, skinless chicken thighs
2 tablespoons rice bran oil (or olive oil)
1 brown onion, halved and thinly sliced
1 red capsicum (pepper), thinly sliced
2 teaspoons curry powder
250 ml (9 fl oz/1 cup) tomato passata (puréed tomatoes)
2 handfuls baby spinach
CUMIN NAAN BREAD
100 g (31/2 oz/2/3 cup) self-raising flour, plus extra for dusting (gluten-free flour works just as well here)
95 g (31/4 oz/1/3 cup) low-fat Greek-style yoghurt
1 teaspoon cumin seeds
pinch of salt
Stir together the yoghurt, garlic, ginger, coriander stems and 2 teaspoons of the garam masala in a large bowl. Slice each chicken thigh into four pieces, then each of those into three pieces so you have twelve pieces per thigh. Stir the chicken into the yoghurt mixture and set aside to marinate.
Heat a large deep frying pan or stockpot over high heat. Add the rice bran oil, then add the onion and capsicum and stir for 2–4 minutes until the onion starts to become golden brown. Add the curry powder and the extra 2 teaspoons of garam masala. Cook for a 1–2 minutes, stirring until fragrant, before adding the chicken and yoghurt mixture. Cook for 2–3 minutes, stirring often until the yoghurt has started to brown. Stir in the passata and cook for a further 5–10 minutes until the chicken has cooked and the sauce has darkened slightly in colour.
Meanwhile, make the cumin naan bread. Mix the flour, yoghurt, cumin seeds and salt in a bowl using a spatula, then use your hands to bring the dough together. Divide the mixture into four and dust each piece with a little extra flour. Press each dough piece down into a thin circular shape. Heat a frying pan over high heat, add the naan, two at a time and cook for 1–2 minutes on each side until golden brown.
Stir the baby spinach through the chicken korma and top with the reserved coriander leaves. Serve the korma with the cumin naan.
NUTRITION TIP Curries are a great way to increase vegetable intake, as the vegetables absorb the flavour of the dish.
SUBSTITUTION Try substituting prawns for the chicken.
NUTRITIONAL INFORMATION (PER SERVE)
Energy 2033 kJ (486 cal)
Protein 25.2g
Sodium 410mg
Fat 28.7g
Sat Fat 28.7 g
Carbohydrate 29.2g
Sugar 8.9 g
Fibre 4.8g
This is the perfect use for those leftover dark bananas. It's quick, easy and once you try it you will have a constant supply of bananas in the freezer.
3 tablespoons caster (superfine) sugar
2 tablespoons sesame seeds (white, black or a combination all work)
3 bananas, peeled, thinly sliced and frozen in a snap lock bag or container
2 tablespoons Frangelico (hazelnut liqueur)
To make the praline, line a baking tray with baking paper. Put the sugar in a small saucepan, add 2 tablespoons of water and heat gently over low heat until the sugar has dissolved, then increase the heat and cook until it turns amber in colour. Add the sesame seeds, give it a stir, then pour onto the lined tray. Leave to cool before breaking up into smaller pieces.
To make the instant banana ice cream, combine the frozen banana and Frangelico in a food processor and blend until smooth and creamy. If there are any lumps, scrape the mixture down with a spatula and blend briefly again.
Serve the ice cream in dessert glasses topped with the praline.
NUTRITION TIP Because bananas have a naturally creamy texture this ice cream does not rely on a traditional creamy custard base, making this dessert a much healthier alternative.
SUBSTITUTION Swap the Frangelico for coffee for a delicious banana coffee ice cream, or make this dish kid friendly by using low-fat cream. Sesame allergy? Try chia seeds or chopped pepitas (pumpkin seeds) instead.
NUTRITIONAL INFORMATION (PER SERVE)
Energy 774 kj (185 cal)
Protein 2.9g
Sodium 11mg
Fat 5.4g
Sat Fat 1.5 g
Carbohydrate 28.8g
Sugar 26.5 g
Fibre 2.4g
