Simple, easy and dietitian approved recipes to try at home during lockdown.
Carrot, Kale, Coriander and Feta Fritters
Perfect for breakfast or lunch.
INGREDIENTS
• 1 cup grated carrot (~1 medium carrot)
• 1 cup finely chopped kale (~2 leaves kale, deveined)
• ¼ cup fresh coriander, finely chopped
• ¼ cup crumbled feta (~35 grams)
• ½ cup besan flour (chickpea flour)
• 1 tablespoon toasted sesame seeds, optional
• 1 egg, beaten
• ½ cup water
• pinch of salt
• freshly ground black pepper
• extra virgin olive oil
METHOD
1. Add into a bowl the carrot, kale, coriander, feta, besan flour, sesame seeds, egg, water, salt and pepper and mix to combine.
2. Heat a frying pan over medium heat.
3. When hot, add about a tablespoon of olive oil then spoon dollops of the fritter mix into the frying pan, being careful not to crowd the pan.
4. Cook for 2-3 minutes each side, until cooked through and golden brown.
5. When cooked, place on paper towel to absorb any excess oil.
6. Repeat with oil and remaining mix.
7. Serve warm fritters with your choice of chutney, green tahini or chilli sauce and salad.
Nutrition Information (per serve)
Protein: 3g
Total Fat: 3g
Saturated Fat: 1g
Sugars: 1g
Dietary Fibre: 62g
Pesto and Zucchini Spaghetti
Feel free to add your protein of choice like grilled chicken or kidney beans.
INGREDIENTS
• 200g spaghetti
• 2 large zucchinis, thinly sliced lengthways
• 1 punnet cherry tomatoes, halved
• ½ cup of pitted olives, sliced
• 2 cloves of garlic, crushed
• 1 small jar of pesto (store-bought or make your own)
METHOD
1. Cook spaghetti according to packet instructions. While spaghetti is cooking, stir-fry tomatoes, olives and garlic for about one to two minutes.
2. Add zucchini to the tomato mixture and lightly toss through until the zucchini becomes soft.
3. Add the cooked spaghetti and pesto to the tomato and zucchini mixture and stir through.
Nutrition Information (per serve)
Protein: 22g
Total Fat: 46g
Saturated Fat: 6g
Sugars: 13g
Dietary Fibre: 12.5g
Teriyaki chicken and noodle stir fry
INGREDIENTS
• 4 x 125g skinless chicken breast fillets
• 1/2 cup teriyaki marinade
• Olive oil spray
• 1 tbsp sunflower oil
• 1 large red capsicum, seeded and sliced
• 3 medium carrots, sliced
• 2 cups snow peas, trimmed
• 3 cups broccoli florets
• 440g fresh egg noodles
METHOD
1. Place chicken breasts on a plate and drizzle with 1 tbsp of the marinade. Marinate for 30 minutes or overnight.
2. Heat a chargrill or frying pan over a medium heat and lightly spray with oil. Cook chicken thoroughly.
3. In the meantime, heat oil in wok or frying pan. Stir fry capsicum, carrots, snow peas and broccoli for 2-3 minutes. Add noodles and stir fry for 2-3 minutes. Add remaining marinade and stir fry until hot.
4. Serve topped with the grilled chicken breasts.
Nutrition Information (per serve)
Protein: 49.3g
Total Fat: 11.6g
Saturated Fat: 1.9g
Sugars: 18.9g
Dietary Fibre: 12g
If you feel you need help maintaining a good balanced diet, contact Annette Murphy, our Dietitian, and the team at Beechnut Medical.
* All recipes and images sourced from Dietitians Australia