
Ingredients
- 2 x 100-120g salmon fillets
- 1 tablespoon rolled oats
- 1 tablespoon almonds
- 1 tablespoon fresh dill
- 2 teaspoons lemon zest
- 1 teaspoon lemon juice
- 1 tablespoon olive oil
- Vegetable Kebabs
- 6 Bamboo Skewers, soaked in water for 30 minutes
- 1 medium red capsicum, halved, seeded, cut into chunks
- 1 zucchini, cut into chunks
- ½ red onion, cut into chunks
- 6 cherry tomatoes
- 2 cloves garlic, minced
- ½ teaspoon freshly cracked black pepper
- 2 lemon wedges, to serve
Method
- Preheat oven to 180°C. Line a small baking tray and a large baking tray with baking paper. Set aside.
- To prepare salmon crust, place rolled oats, almonds, dill, lemon zest, lemon juice and olive oil in a mortar and pestle and pound until paste forms. If you don’t have a mortar and pestle, a small food processor can be used instead.
- Place salmon fillets onto prepared small baking tray and press crust on top. Bake in the oven for 10-15 minutes until salmon is cooked and crust is golden.
- To prepare vegetable skewers, place capsicum, zucchini, red onion, cherry tomatoes, garlic and pepper into a small bowl and toss to combine. Thread the vegetables onto 4 skewers.
- Place vegetable skewers onto the prepared large baking tray and bake in the oven for 10-15 minutes until vegetables are roasted and cooked through.
- Serve salmon with vegetable skewers and a lemon wedge.
Chicken cacciatore

Ingredients
- 1 teaspoon olive oil or spray olive oil
- 4 x 125g skinless chicken thigh fillets, fat trimmed
- 1 brown onion, finely chopped
- 2 garlic cloves, finely chopped
- 2 medium red capsicums, thinly sliced
- 8 pitted Kalamata olives, halved
- 1 x 400g can of no added salt diced tomato
- ¼ cup white wine
- 1 teaspoon dried oregano
- 2 sprigs fresh rosemary
- 1 cup chopped mushrooms
- ½ cup reduced salt chicken stock
- ¾ cup wholemeal couscous, uncooked
Method
- Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken thigh for 1 minute each side, or until fillets are golden.
- Add the onion, garlic and capsicum to the pan and stir fry for 1-2 minutes, or until just softened. Add olives, diced tomatoes, white wine, dried oregano, rosemary, chicken stock and mushrooms. Bring to the boil, then reduce heat to low and simmer for 10-15 minutes, or until chicken is cooked right through.
- Meanwhile, cook couscous according to packet instructions.
- To serve, divide ½ cup cooked couscous between plates and spoon chicken mixture over the top.
Sweet potato, spinach & ricotta pies

Ingredients
- Spray olive oil
- 1 tablespoon pepitas
- 1 tablespoon sunflower seeds
- 200g sweet potato, peeled, cut into 2cm cubes
- 300g baby spinach leaves
- 150g reduced fat ricotta
- 8 eggs, lightly beaten
- 2 tablespoons fresh mint chopped
- 4 sheets fresh filo pastry
Method
- Preheat oven to 200°C. Lightly spray four non-stick pie dishes with olive oil. Set aside.
- Place sunflower seeds and pepitas onto a small baking tray and toast in the oven for 4-5 minutes or until golden. Set aside.
- Place sweet potato in a large saucepan with water. Bring to the boil and cook for 15-20 minutes or until tender. Before draining sweet potato, place spinach in the saucepan for 30 seconds or until just wilted.
- Drain sweet potato and spinach and place into a medium-sized bowl. Ensure most of the moisture has been drained/squeezed out of the spinach. Mash sweet potato with a fork and set aside to cool for 10 minutes.
- Once cooled, place mashed sweet potato, spinach, ricotta, eggs, and mint in a large bowl and stir to combine.
- Spray 1 pastry sheet with oil. Fold in half. Spray with oil then fold in half again. Press pastry square into 1 pie dish. Repeat with remaining pastry and pie dishes.
- Divide the sweet potato mixture into the pie dishes. Place 4 pie dishes onto a baking tray and bake for 20-30 minutes or until the pastry is golden and the mixture is just set.
- Evenly sprinkle toasted pepitas and sunflower seeds on pies before serving.
- Once defrosted, reheat pies in an oven until heated through.
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