Category Archives: Healthy Recipe

Vegetable Noodles Soup

This soup is just as good for dinner as it is for lunch — it’s warming and comforting and perfect for a rainy day.

Vegetable Noodle Soup

 

Ingredients

2 tablespoons extra-virgin olive oil
1 rib celery, sliced (about 1 cup)
1 medium carrot, sliced (about 3/4 cup)
1 clove garlic, smashed
1/4 medium onion, about 1/2 cup
1/4 teaspoon kosher salt
1/3 cup orzo or other small pasta or egg noodles or broken up spaghetti
4 cups low-sodium chicken broth (1 quart box, or 2 cans)
Small handful fresh parsley leaves, basil or dill, chopped (about 2 tablespoons)
1/2 lemon, juiced (about 1 tablespoon)

Directions

Heat the olive oil in a medium saucepan over medium heat; add all the vegetables, garlic and onion. Season with the salt, and cook until tender, about 6 minutes. Add the pasta and cook until slightly toasted and golden, about 2 minutes. Add broth, and bring to a boil over high heat. Cook, covered, until pasta is just tender, about 8 minutes.

Stir in whatever herb suits you (or your young eater) and lemon juice. Season with pepper and additional salt, to taste. Fill thermos, pack in a lunch sack with crackers and cheese sticks and send off to school.

TIP: This soup freezes well, so freeze any leftovers or make a double batch to have plenty on hand. Also, you can stir in some cooked chicken or mini-meatballs, if desired, for another meal.

 

Banana Spice Loaf

Banana spice loaf

Ingredients

  1. 150g reduced-fat spread, plus extra, to grease
  2. 3/4 cup sugar
  3. 3 eggs, beaten
  4. 1 cup self-raising flour
  5. 1/2 teaspoon baking powder
  6. 1 cup mashed banana
  7. 1 teaspoon ground mixed spice

Instructions

Step 1 : Preheat oven to 180ºC. Lightly grease a loaf tin with spread.

Step 2 : Beat spread and sugar in a bowl until light and fluffy. Gradually add eggs then sifted flour and baking powder. Mix in banana and spice.

Step 3 : Pour into prepared loaf tin and bake for 45 minutes until top is golden brown or until a skewer comes out clean. Store in an airtight container for up to 2 days or freeze in slices.

Variations

Make it gluten-free: Use gluten-free varieties of flour and baking powder.

Serves: 10

Time to make: 55 mins (Hands-on time: 10, Cooking time: 45)

Nutrition info

Energy :  1000kJ
Calories :  239cal
Protein : 4g
Fat : 11g
Carbohydrates : 30g
Dietary Fibre : 1g
Sodium : 130mg
Calcium : 20mg
Iron : 0.5mg

Thai Barbecued Shrimp

These barbecued shrimp have the perfect amount of kick to them, and are great over rice or noodles, or just on their own!

Ingredients

  • 3 tablespoons fresh lemon juice
  • 1 tablespoon soy sauce
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tablespoon brown sugar
  • 2 teaspoons curry paste
  • 1 pound medium shrimp – peeled and deveined

grilled-shrimp

Steps

  1. In a resealable bag mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp place in refrigerator to marinate for 1 hour.
  2. Preheat grill for high heat. Thread the shrimp onto skewers. In a saucepan, boil the marinade for a few minutes. When the grill is hot, lightly oil the grate.
  3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

Nutritional Info

  • Calories: 73
  • Protein: 11.7g
  • Carbohydrates: 3.6g
  • Fat: 1.0g

Other Dietary Information

  • Cholesterol: 86mg
  • Dietary Fiber: 0.1g

Lemon Chicken Orzo Soup

A top comfort food that brings you a nice amount of Vitamin A!

Ingredients

  • 1 (4-pound) whole chicken
  • 2 carrots, peeled, cut in 1-inch pieces
  • 2 celery stalks, cut in 1-inch pieces
  • 1 medium onion, peeled and sliced
  • 6 garlic cloves, crushed
  • 4 sprigs fresh flat-leaf parsley
  • 2 teaspoons whole black peppercorns
  • 2 bay leaves
  • 6 cups water
  • 1 1/3 cups chopped carrot
  • 1 1/4 cups chopped onion
  • 1 cup chopped celery
  • 2 teaspoons salt
  • 8 ounces uncooked orzo (rice-shaped pasta)
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 1/2 teaspoons grated lemon rind
  • 1/4 cup fresh lemon juice
  • Lemon wedges (optional)
  • Coarsely cracked black pepper (optional)

chicken-lemon-orzo-soup

Steps

  1. Remove and discard giblets and neck from chicken. Place chicken in a large Dutch oven. Add 2 chopped carrots, 2 chopped celery stalks, and next 5 ingredients (through bay leaves) to pan. Add 6 cups water; bring to a simmer. Reduce heat, and simmer 45 minutes.
  2. Remove chicken from pan; place chicken in a bowl. Chill 15 minutes. Discard skin; remove chicken from bones, discarding bones. Chop chicken into bite-sized pieces; cover and chill. Strain broth mixture through a sieve into a large bowl; discard solids. Cool broth mixture to room temperature. Cover and chill 8 to 24 hours. Skim fat from surface; discard.
  3. Add enough water to broth to equal 9 cups; place broth mixture in a large Dutch oven. Add 1 1/3 cups carrot, 1 1/4 cups onion, 1 cup celery, and salt to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are tender. Add reserved chicken, and simmer 3 minutes or until thoroughly heated. Keep warm.
  4. Cook pasta according to package directions, omitting salt and fat. Add pasta to pan with chicken and broth mixture; stir in parsley, rind, and juice. Garnish each serving with lemon wedges and cracked black pepper, if desired.

Nutritional Info

  • Calories: 235
  • Protein: 21.0g
  • Carbohydrates: 24.0g
  • Fat: 5.0g

Other Dietary Information

  • Fiber: 2.3g
  • Cholesterol: 53mg
  • Iron: 1.1mg
  • Sodium: 679mg
  • Calcium: 39mg

Another : Chicken and Dumplings

Chicken and Dumplings

This healthy version of old-fashioned chicken dish contains skinless chicken thighs that are cooked in a mixture of carrot, leek, parsnip, celery and peas and topped with a low-fat dumpling mixture.

chicken-and-dumplings

Ingredients

  • Chicken:
  • 3 tablespoons canola oil
  • 1/3 cup all-purpose flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 skinless chicken thighs (about 12 ounces)
  • 4 cups thinly sliced leek, rinsed and drained
  • 4 cups low-sodium, fat-free chicken broth
  • 1 1/2 cups baby carrots, cut diagonally into 1/2-inch pieces
  • 1/2 cup chopped parsnip
  • 1/2 cup chopped celery
  • 1 teaspoon chopped fresh thyme
  • 1 bay leaf
  • 1/2 cup frozen petite peas, thawed
  • Dumplings:
  • 1 1/3 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 3/4 cup plus 1 tablespoon whole milk
  • 2 tablespoons chopped fresh chives

Preparation

Heat the oil in a large, heavy-bottomed Dutch oven over medium-high heat. Combine the flour, salt, and pepper in a medium bowl. Dredge the chicken in flour mixture, and turn to coat; shake off excess flour. Add the chicken to the pot; cook 3 minutes on each side, or until well-browned. Transfer chicken to a plate.

Add leeks to pot; cook over medium heat 2 minutes, stirring frequently. Return chicken to pot, and stir in broth, carrots, parsnips, celery, thyme, and bay leaf. Bring to a boil. Partially cover; reduce heat. Simmer 15 minutes, or until chicken is cooked. Remove chicken from pan. Pull the meat from bones; discard bones. Return the chicken to the pot, and stir in peas.

To prepare the dumplings, sift together the flour, baking powder, and salt 3 times (this makes the dumplings very light). Combine the flour mixture, milk, and chives, and stir until moist.

Drop dough by 3 tablespoonfuls into a barely simmering chicken mixture. Cover and cook over medium-low heat 12 minutes, or until the dumplings are done (do not bring to a boil, or the dumplings will break up).

Nutritional Information

Calories per serving: 362
Fat per serving: 12g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 3g
Protein per serving: 18g
Carbohydrates per serving: 47g
Fiber per serving: 5g
Cholesterol per serving: 45mg
Iron per serving: 4mg
Sodium per serving: 825mg
Calcium per serving: 213mg