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Healthy & Tasty Recipes

Preparing your meals helps you to choose the right options and still keeps food easy to prepare and accessible.

There are simple and easy meal products in your local supermarket, such as low fat cooking sauces to add flavour, your choice of fresh or frozen vegetables and microwave steam packets, which offer convenient ways to cooking healthier meals.

We recommend these low fat delicious recipes and the brands for the best taste and convenience.

Nutrition Information
Serves 4
Average Quantity
Per Serving
Energy (365cals) 1533kJ
Protein 31.4 g
Fat - Total 8.4g
- Saturated 2.6g
Carbohydrate 38.4g

# All specified values are averages

 

 

Sizzling Beef with Hokkien Noodles & Vegetables

Ingredients

350g Wokka*, Golden Hokkien noodles
400g steak, trimmed and thinly sliced
3 cups chopped bok choy
1 red capsicum, chopped
2 sticks celery, cut into tiny sticks
150g button mushrooms, halved
1 packet Maggi* Beef Cooking Sauce (110g)

Cooking Instructions

Place noodles in large bowl of boiling water, soaking for 5 minutes, loosen with fork, drain and keep warm.

Using a non-stick fry pan, add meat slices and brown quickly for 2 minutes until cooked. Add a little salt to taste and freshly ground pepper if desired. Remove from non-stick fry pan.

Add vegetables, ¼ cup water and stir fry for 3 minutes. Place steak in the non-stick fry pan with combined sizzling beef cooking sauce and ½ cup of water to simmer for 1 minute, then serve over noodles.


Nutrition Information
Serves 4
Average Quantity
Per Serving
Energy (429cals) 1802kJ
Protein 33.1g
Fat - Total 9.3g
- Saturated 2.8g
Carbohydrate 27.7g

# All specified values are averages

 

 

 

 

Mediterranean Chicken & Mashed Potatoes

Ingredients

4 potatoes, peeled and quartered
1/3 cup skim milk
450g chicken breast fillets, cut each in 6 pieces
1 red onion, cut into wedges
½ red capsicum, diced, ½ yellow capsicum, diced
1 carrot, sliced
1 zucchini, sliced
400g can chopped tomatoes
1 pkt MAGGI* Mediterranean Chicken Cooking Sauce

Cooking Instructions

Cook potatoes in boiling water 15 minutes until cooked, drain, mash well. Beat in skim milk. Add a little salt to taste and plenty of freshly ground pepper. Keep warm.

Using a non-stick fry pan, heat to a medium setting, add chicken cubes and cook for 3 to 4 minutes or until browned. Remove chicken to the side of the pan.

Add vegetables except zucchini, cook for 2 minutes.

Add undrained tomatoes, combined Maggi* Mediterranean Chicken Cooking Sauce and ¾ cup water and bring to boil. Return chicken to pan, simmer covered 15 minutes. Add zucchini, simmer further 5 minutes.


Nutrition Information
Serves 2
Average Quantity
Per Serving
Energy (358cals) 1504kJ
Protein 29.7g
Fat - Total 12.6g
- Saturated 5.1g
Carbohydrate 32.9g

# All specified values are averages

Fillet of Lamb with Roast Potatoes and Steamed Vegetables

Ingredients

200g lamb fillet
2 packets of Heinz* Steam Fresh Carrots, Broccoli, Baby Beans & Water Chestnuts
½ cup Gravox* Roast Meat

Cooking Instructions

Using a non-stick fry pan, heat to a medium setting, add lamb fillets and cook for 3 minutes or until browned.

Remove from non-stick fry pan or move chicken to the side of the pan. Add sauce and 2 tablespoons of water and stir until melted.

Place steamer bags in microwave, then serve lamb fillets with vegetables and gravy.



Nutrition Information
Serves 4
Average Quantity
Per Serving
Energy (302cals) 1268kJ
Protein 36g
Fat - Total 3.8g
- Saturated 1.7g
Carbohydrate 57.7g

# All specified values are averages

Thai Sweet Chilli & Lime Chicken

Ingredients

400g chicken breast fillets
4 packets Heinz*, Steam Fresh Vegetables
1 packet Continental*, Thai Sweet Chilli & Lime Sauce
2 cups Basmati, Rice

Cooking Instructions

Using a non-stick fry pan, heat to a medium setting, add sliced chicken fillets and cook for 2 minutes or until browned.

Add frozen vegetables to fry pan to wok with the flavour base sauce and toss until heated through, then serve with cooked rice.

 



Nutrition Information
Serves 4
Average Quantity
Per Serving
Energy (320cals) 1344kJ
Protein 33.5 g
Fat - Total 6.7g
- Saturated 2.1g
Carbohydrate 43g

# All specified values are averages

 

 

 

 

Chicken Stir Fry

Ingredients

400g chicken breast fillets, thinly sliced
2 ½ cups broccoli florets
1 red capsicum, sliced
150g snow peas
1 packet MAGGI* Chicken Stir Fry Cooking Sauce
2 cups bean sprouts
125g rice vermicelli

Cooking Instructions

Place vermicelli in large bowl of boiling water

Place vermicelli in large bowl of boiling water, soaking for 5 minutes, loosen with fork, drain and keep warm.

Using a non-stick fry pan, add chicken slices and brown quickly for 2 minutes until cooked. Add a little salt to taste and freshly ground pepper if desired. Remove from non-stick fry pan.

Add vegetables (except bean sprouts), ¼ cup water and stir fry for 3 minutes. Place chicken in the non-stick fry pan with combined chicken stir fry cooking sauce and ½ cup of water to simmer for 1 minute, stir in bean sprouts, then serve over vermicelli.



 

 

Nutrition Information
Serves 4
Average Quantity
Per Serving
Energy (295cals) 1239kJ
Protein 34.7g
Fat - Total 3.1g
- Saturated 1.7g
Carbohydrate 32.7g

# All specified values are averages

Honey Soy Chicken & Vegetables


Ingredients

600g packet frozen Birds Eye* Create a Meal, Honey Soy
200g chicken, trimmed and cut into cubes

Cooking Instructions

Using a non-stick fry pan, heat to a medium setting, add chicken cubes and cook for 2 to 3 minutes or until browned.

Remove from non-stick fry pan or move chicken to the side of the pan. Add sauce and 2 tablespoons of water and stir until melted.

Add frozen vegetables and cook for 4 to 5 minutes stirring frequently, then serve with cooked rice.


 

Nutrition Information
Serves 2 Serving
Average Quantity
Per Serving
Energy (195cals) 815kJ
Protein 26.4g
Fat - Total 1g
- Saturated 0g
Carbohydrate 6g

# All specified values are averages

Kangaroo Fillets with Broccoli & Cauliflower Vegetables


Ingredients

200g season kangaroo fillets
1 teaspoon salt
1 teaspoon of pepper
1 clove of garlic and ginger to taste
1 cup Broccoli
1 cup Cauliflower

Cooking Instructions

Spray pan lightly with oil and heat heavy based pan until hot. Sear kangaroo fillets each side for approximately 1.5 minutes both sides and for larger pieces 2 minutes and sear ends as well.

Turn off heat on stove and leave fillets in pan to cook in own juices and pan heat for up to 10mins with lid on. Larger pieces may need up to 15mins.

Steam cook vegetables, then serve kangaroo fillets with gravy.


*Continental, Birds Eye, Heinz and Maggi are brand names (trademark) products with recipes and cooking instructions on the packets. These products are available in your local supermarkets.


 
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