Tuna Macaroni bake

This is a quick healthy meal using a can of tuna and vegies. Kids will love the crunchy cheesy topping and the creamy sauce.

Ingredients

• 2 cups macaroni pasta (around 250g)
• 300g broccoli, cut into florets
• 2 tablespoons sunflower oil
• 2 tablespoons flour
• 3 cups warm skim milk
• 3 tablespoons grated parmesan cheese
• 185g can tuna in spring water, drained
• small handful basil, roughly chopped
• ¼ cup breadcrumbs

Instructions

Step 1  Cook the macaroni in a large pan of boiling salted water according to packet instructions, until al dente. Add the broccoli for the last 1 minute of cooking time. Drain and tip back into the pan.

Step 2  Meanwhile, heat the oil in a pan. Add the flour and cook, stirring, for 1 minute. Gradually add the milk, whisking constantly, until the mixture thickens. Bring to the boil and simmer for 1 minute, then remove the pan from the heat. Season, then add half the cheese and stir to melt.

Step 3  Preheat the grill. Toss the sauce through the drained pasta mixture with the tuna and basil. Tip into a shallow ovenproof dish and scatter over the breadcrumbs and remaining cheese. Grill for 5 minutes, or until golden and hot through.

The beef in this recipe is cooked slowly on a low heat – tenderising and flavouring the meat perfectly.

Ingredients

• olive oil spray
• 600g blade steak, fat trimmed, cut in 3cm cubes
• 1 onion, thinly sliced
• 3 cloves garlic, thinly sliced
• 1 tablespoon red curry paste
• 400g can chopped tomatoes, no added salt
• 1 cup water
• 750g kumara, cut in 3cm cubes
• 1 teaspoon brown sugar
• 4 1/2 cups steamed rice, to serve
• 3 cups steamed green beans or broccoli, to serve

Instructions

Step 1 Preheat oven to 160°C. Heat a large flameproof ovenproof pan over a high heat, spray with oil. Add beef in batches. Cook until browned. Remove and set aside.

Step 2 Return pan to a medium-high heat. Spray with oil. Add onion. Cook, stirring occasionally, for 5 minutes. Add garlic and curry paste. Cook for 1 minute. Return beef to pan. Add tomatoes and water. Stir to combine and bring to the boil. Cover and place in oven for 1 hour.

Step 3 Add kumara, stir, and return to oven for 30 minutes. Remove and stir through sugar.

Step 4 Serve with rice and vegetables.

Nutrition Information

Salmon, Tomato and Asparagus Penne

Need to make dinner in a jiffy? Taking only 15 minutes to prepare, this recipe combines fresh vegetables with a can of salmon to make one delicious, high-protein, low-fat meal. Serves 4

Ingredients

• 400g penne pasta
• 1 bunch asparagus, trimmed, thinly sliced diagonally
• 3 large roma tomatoes, finely diced
• 1 1/2 tablespoons baby salted capers, rinsed, chopped
• 2 tablespoons finely cut basil, plus extra to garnish
• 1 garlic clove, crushed
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 210g can salmon, drained, bones and skin removed, flaked

Instructions

Step 1 Cook penne following packet instructions until al dente. Add asparagus for the last 30 seconds of cooking. Drain well, return to saucepan.

Step 2 Place tomato, capers, basil, garlic, olive oil and lemon juice into a bowl. Season with a pinch of sugar and freshly ground black pepper.

Step 3 Add tomato mixture and salmon to hot pasta and toss to combine. Divide between serving bowls, garnish with extra shredded basil if desired.

Nutrition Information

HFG Tip

This pasta dish is great with any type of fish or seafood. You could replace salmon with canned tuna or even crab. You can also replace asparagus with other vegetables – such as zucchini or broccoli.

Saucy Chick N Veg Bake

This all-in-one dish is a tasty, sneaky way to get fussy eaters mindlessly tucking into veges.

Ingredients

• canola oil cooking spray
• 1kg potatoes, peeled, diced
• 3 tablespoons reduced-fat spread
• 1/4 cup skim milk, hot
• 1/4 teaspoon Tuscan seasoning (or dried mixed herbs)
• 1/2 cup frozen peas
• 1 cup frozen corn
• 150g cooked, skinless chicken breast, diced
• 2 slices lean ham, diced
• 2 green onions, finely chopped
• 1/2 cup grated reduced-fat cheese

Instructions

Step 1 Preheat oven to 200°C. Spray an ovenproof dish with oil.

Step 2 Boil potatoes in a pot of water until tender. Mash with spread, milk and seasoning until smooth.

Step 3 Microwave or steam peas and corn until tender. Drain and add to potatoes. Add chicken, ham and green onion. Combine.

Step 4 Spoon mixture into prepared dish. Level surface with a knife. Top with cheese and bake for 25 minutes until lightly golden. Serve with a green salad.

Nutrition Information

Recipe from Healthy Food magazine

Tuna Patty Burgers

You’ve done the ‘turf, now try the ‘surf’ – when it comes to burgers, fish-based patties work just as well.

Ingredients

• 250g packet long-grain 90-second microwave rice
• 400g can tuna in springwater, drained, flaked
• 3 green onions, thinly sliced
• 1 lemon, juiced and rind finely grated
• 1 tablespoon capers, roughly chopped
• 1 egg, whisked
• 1 cup dried breadcrumbs
• 4 hamburger buns
• 4 butter lettuce leaves
• 2 large tomatoes, sliced
• sweet chilli sauce, to serve

Instructions

Step 1  Cook rice following packet directions. Allow to cool.

Step 2 In a large bowl, combine rice, tuna, green onions, lemon rind, 1 tablespoon lemon juice, capers and egg. Stir until well combined. Form mixture into 4 patties. Place onto a plate and refrigerate until required.

Step 3 Heat a large non-stick frying pan over medium heat. Spray tuna patties with olive oil. Cook for 2–3 minutes on each side or until light golden and heated through.

Step 4 Put base of hamburger buns onto 4 serving plates. Top with a lettuce leaf, slices of tomato, tuna patty and a dollop of sauce. Top with bun lids. Serve.

Nutrition Information

Recipe from Healthy Food Magazine

Banana and Raisin Bran Muffin..Taken from Healthy Food Magazine

These are great to freeze and pop into school lunchboxes.

Ingredients

• spray oil, if using non-stick pans
• 2 cups self-raising flour
• 2 cups unprocessed bran
• 3/4 cup raisins
• 3 bananas, mashed
• 1 teaspoon baking soda
• 1 1/2 cups trim milk
• 50g reduced-fat spread (use one with at least 60% fat for baking)
• 6 tablespoons golden syrup
• 2 eggs, lightly beaten

Nutrition Information

HFG Tip

Make it dairy-free: use soy milk instead of trim milk.

Instructions

Step 1 Preheat oven to 190ºC. Spray pans with oil, if using.

Step 2 Place flour, bran, raisins and banana in a bowl. Dissolve baking soda in milk.

Step 3 Melt spread and golden syrup together in a microwave or saucepan. Add liquid ingredients and eggs to dry ingredients. Mix until blended. Do not over-mix.

Step 4 Spoon into non-stick muffin pans. Bake for 15-20 minutes, or until skewer comes out clean.

This cake is moist and tasty. Try using both green and yellow zucchini to give an interesting look to the cake.

2 cups grated zucchini

3 eggs

1 cup sugar

1 cup oil

1.5 teaspoons cinnamon

1 teaspoon nutmeg

1 cup raisins

2.5 cups flour

2 teaspoons baking powder

Preheat the oven to 180c. Lightly grease and flour a 23cm round cake tin.

Put the first seven ingredients into a bowl and mix well. Add the flour and baking powder and mix well. Pour into the prepared tin and bake for 60-80 minutes.