Asian-style warm mushroom salad
For extra mushroom-iness, replace the soy sauce with mushroom
soy sauce, found in Asian grocery stores.
Recipe Information
Portions: 2
Time to make: 15 minutes
Total cost of all ingredients: $8.10 / $4.05 per serve
 Dairy-free
 Vegetarian
Ingredients
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3 cups thinly sliced mushrooms of your choice
(a mix of field and button is good)
vegetable oil spray
200g soba noodles
2 teaspoons sesame oil
1 tablespoon reduced-salt soy sauce
1 tablespoon sweet chilli sauce
2 tablespoons rice vinegar (optional)
1 teaspoon crushed fresh ginger
2 spring onions, thinly sliced
1 red capsicum, thinly sliced
1/2 cup coriander leaves
Instructions
Place a non-stick frying pan over medium heat and spray with oil.
Cook the mushrooms for 2 minutes, until soft. Set aside and keep
warm.
Cook the noodles for 4 minutes in a saucepan of boiling water.
Drain, return to the saucepan and immediately toss through the
sesame oil.
Put the soy sauce, sweet chilli sauce, rice vinegar and ginger in a
small jug and whisk to combine.
Place the mushrooms in a large bowl. Add the spring onions,
capsicum, soba noodles and dressing. Toss gently until well
combined.
Sprinkle with the coriander leaves and serve warm as a side dish or
a light meal.
Nutrition Information
per serve
1135 kJ
Energy
(274 Cals)
Protein
7.6g
Fat
10.7g
- saturated
1.4g
Carbohydrates 35.6g
- sugars
8.1g
Dietary Fibre 4.0g
Sodium
485mg
Calcium
50mg
Iron
1.6mg
Warm salmon and couscous salad
Five key ingredients and ten minutes to spare is all it takes to
create this delicious light meal
Recipe Information
Portions: 2
Time to make: 10 minutes
Total cost of all ingredients: $16.00 / $8.00 per serve
 Dairy-free
 High fibre
 Low fat
Nutrition Information
Ingredients
Energy
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130g packet flavoured couscous
200g piece hot-smoked salmon, flaked (see tip)
2 cups baby spinach leaves
1 cup cherry tomatoes, halved
1 lemon, juiced and rind finely grated
Instructions
Step 1 Place couscous in a large bowl and cook according to
packet directions. Once cooked,
use a fork to fluff up.
Step 2 Add all other ingredients to bowl and
mix well to combine. Serve warm or cold.
Protein
Fat
- saturated
Carbohydrates
- sugars
Dietary Fibre
Sodium
Calcium
Iron
per serve
1880 kJ
(454 Cals)
37g
6g
2g
60g
3g
8g
1780mg
100mg
2.5mg
HFG Tip
For a cheaper version, replace salmon with a can of
tuna or salmon in natural spring water.
Peppered beef and parsley salad
Using parsley as the main leaf adds a gentle flavour to this salad,
and the mustard dressing works really well with the beef.
Recipe Information
Portions: 4
Time to make: 20 minutes
Total cost of all ingredients: $18.63 / $4.65 per serve
 High fibre
 High iron
 Low kilojoule
 Low sodium
Ingredients
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2 cups salad potatoes (I used Petite)
2 cups peas
1 cup roughly chopped green beans
2 (approx 200g each) scotch fillet beef steaks
1/2 tablespoon olive oil
1 tablespoon freshly ground black pepper
1/2 teaspoon salt
1 tablespoon whole grain mustard
3 tablespoons lite crème fraîche (or use
unsweetened low-fat yoghurt)
1 cup (around 12) cherry tomatoes, halved
1 large handful flat leaf parsley, roughly chopped
Nutrition
Information
per serve
1350 kJ
Energy
(326 Cals)
Protein
31.5g
Fat
13.1g
- saturated
4.8g
Carbohydrates 20.4g
- sugars
6.2g
Dietary Fibre 8.9g
Sodium
705mg
Calcium
135mg
Iron
5.7mg
Instructions
Put the potatoes into a pan of salted cold water. Bring to the boil and simmer for 10-15 minutes, or until
just tender. Add the peas and beans for the last 2 minutes of cooking. Drain then rinse in cold water.
Slice the potatoes in half and put into a serving bowl with the peas and beans.
While the potatoes are cooking, put the steaks into a shallow dish with the oil, then rub in the pepper
and a sprinkle of salt.
Heat a frying pan over a high heat until hot, then add the steaks. Fry for 2 minutes on each side for rare
(3-5 minutes on each side for medium to well-done, depending on the thickness of the steaks). Remove
from the pan and set aside.
Put the mustard into a bowl with the crème fraîche and mix together. Thinly slice the steaks and add to
the serving bowl with the tomatoes, parsley and mustard dressing. Toss together and serve.
Venison, beetroot and mint salad
This simple salad meal will bring great colour to the table – and a heap of compliments to the chef.
Recipe Information
Portions: 4
Time to make: 25 minutes
Total cost of all ingredients: $32.44 / $8.11 per serve
 Diabetes-friendly
 Gluten-free (or can be made gluten-free*)
 High fibre
 High iron
 Low sodium
Nutrition Information
Ingredients
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olive oil spray
venison fillet (120g per person)
1 1/2 cups couscous
1 1/2 cups boiling water
3 cups torn lettuce, washed
handful fresh mint, chopped
100g feta, cubed
2 tablespoons balsamic vinegar
1 tablespoon olive oil
225g can beetroot, drained, sliced
Instructions
per serve
2030 kJ
Energy
(490 Cals)
Protein
45g
Fat
15g
- saturated
7g
Carbohydrates 45g
- sugars
4g
Dietary Fibre 6g
Sodium
490mg
Calcium
240mg
Iron
7.5mg
Step 1 Spray a non-stick pan with oil. Place venison in pan and sear each side for 2-3 minutes, then
leave to cook for 10-15 minutes or until cooked to your liking. Remove from heat and wrap in foil to
keep warm.
Step 2 Place couscous in bowl with boiling water. Cover and leave for 5 minutes, then fluff with a
fork. Set aside.
Step 3 Mix lettuce, mint and feta together in a large salad bowl. Drizzle with balsamic and oil.
Step 4 Place couscous on plate, then salad on top. Scatter with beetroot and pieces of thinly sliced
venison. Serve sprinkled with chopped parsley, if desired.
*Make it gluten-free
Use quinoa instead of couscous. Cook quinoa as you would pasta.
Grilled chicken salad with yoghurt dressing
This dish looks and tastes great and with excellent nutritional value, it's a top notch meal-in-one.
Recipe Information
Portions: 4
Time to make: 25 minutes
Total cost of all ingredients: $20.24 / $5.06 per serve
 Diabetes-friendly
 High fibre
 Low fat
 Low kilojoule
 Low sodium
Ingredients
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4 x 150g skinless chicken breast fillets
1 large red onion, peeled, cut in thin wedges
olive oil spray
350g broccoli, cut in florets
400g can borlotti beans, drained, rinsed
100g baby spinach
DRESSING
1/4 cup low-fat yoghurt
1 1/2 tablespoons lemon juice
2 teaspoons tahini
1 teaspoon honey
1 tablespoon hot water
Nutrition Information
per serve
1220 kJ
Energy
(294 Cals)
Protein
43g
Fat
8g
- saturated
2g
Carbohydrates 10g
- sugars
6g
Dietary Fibre 9g
Sodium
310mg
Calcium
150mg
Iron
4mg
Instructions
Step 1 Preheat a chargrill pan over a medium-high heat. Spray chicken and onion with olive oil. Chargrill
chicken for 4-5 minutes each side or until cooked through. Chargrill onion wedges for 2 minutes each side or
until lightly charred and tender.
Step 2 Meanwhile, blanch broccoli in a large pan of boiling water until bright green. Drain well. Transfer to a
large bowl.
Step 3 To make dressing, combine yoghurt, lemon juice, tahini, honey and hot water in a small bowl. Set aside.
Step 4 Slice chicken in 1cm-thick slices. Place chicken, onion, beans and spinach in a bowl with broccoli. Toss
to combine. Divide salad among 4 plates. Drizzle with dressing and serve.
Smoked chicken and roast vegetable salad
Get the vegetables in the oven first while you prepare the dressing, that way it's really quick to throw
together once the veges are ready.
Recipe Information
Portions: 2 as a light meal or 4 as a starter
Time to make: 50 minutes
Total cost of all ingredients: $14.70 / $7.35 per serve
Ingredients
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300g smoked chicken breast, skin removed and sliced
1 red capsicum
1 kumara
3 good handfuls salad greens
50g nuts of your choice, roasted (walnuts, pine nuts,
hazelnuts)
Dressing:
1 tablespoon red wine vinegar
3 tablespoons olive oil
2 teaspoons honey
Nutrition Information
per serve
2900 kJ
Energy
(700 Cals)
Protein
39.5g
Fat
47.6g
- saturated
6.8g
Carbohydrates 27.0g
- sugars
12.3g
Dietary Fibre 4.2g
Sodium
120mg
Calcium
107mg
Iron
2.8mg
Instructions
Slice the kumara and red capsicum into even-sized pieces and spread on an oven tray. Place in a hot
oven and roast until tender (about 25 minutes), then remove and leave to cool.
Toast the nuts in a dry pan on the stove.
Combine the dressing ingredients and whisk or shake together. Taste and adjust to suit.
Combine all the salad ingredients in a large bowl and gently blend together.
HFG Tip
Roast the veges, toast the nuts and make the dressing the day before, pop them in the fridge, then all you
have to do is assemble the salad
Spicy pork skewers with apple coleslaw
The spicy pork is complemented by the creamy, crunchy slaw, which is also a great source of fibre.
Recipe Information
Portions: 4
Time to make: 30 minutes
Total cost of all ingredients: $22.46 / $5.60 per serve
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Gluten-free (or can be made gluten-free*)
High iron
Low sodium
Ingredients
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600g pork fillets, cut into 2cm-thick pieces
2 small red onions, halved, each half cut into 4 wedges
cooking oil spray
1 1/2 tablespoons mild curry powder
1 granny smith apple
1 red delicious apple
juice of 2 limes
450g savoy cabbage, hard core removed and shredded
3 stalks celery, trimmed and thinly sliced
1/3 cup roughly chopped fresh coriander
1/3 cup light sour cream
2 cloves garlic, crushed
lime wedges to serve
Nutrition Information
per serve
Energy
Protein
Fat
- saturated
Carbohydrates
- sugars
Dietary Fibre
Sodium
Calcium
Iron
1280 kJ
(309 Cals)
37.1g
10.0g
3.6g
16.3g
14.8g
5.7g
185mg
150mg
5.4mg
Instructions
Thread pork pieces and onion wedges onto 8 bamboo or metal skewers. Lightly spray all over with
cooking oil. Place in a glass dish. Sprinkle with curry powder and turn to evenly coat. Cover with plastic
wrap and place in the fridge for 10 minutes to allow the flavours to develop.
Core apples and cut into matchsticks. Place in a large bowl. Drizzle with lime juice and toss to combine.
Add the cabbage, celery, coriander, sour cream and garlic. Gently toss to combine. Set aside until
required.
Heat a chargrill or barbecue grill on medium-high. Add pork skewers and cook, turning occasionally, for
about 6-7 minutes or until brown and cooked. Divide coleslaw between serving plates. Top with pork
skewers and serve with lime wedges.
Potato salad
Potato salad is delicious, but the dressing can pack a hefty punch of fat and kilojoules. Lighten it up with
these clever ideas.
Recipe Information
Portions: 8 as a side salad
Time to make: 25 minutes
Total cost of all ingredients: $4.40 / $0.55 per serve
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Vegetarian
Ingredients
Base:
 750g waxy potatoes, skins left on if possible
 4-5 spring onions
 2 tablespoons chopped fresh mint
 1/3 cup lite mayonnaise or salad dressing
 2 tablespoons low-fat yoghurt
 1 teaspoon mustard (seeded, French or hot English)
Nutrition Information
per serve
415 kJ
Energy
(100 Cals)
Protein
2.2g
Fat
2.3g
- saturated
0.3g
Carbohydrates
17.5g
- sugars
2.9g
Dietary Fibre
1.3g
Sodium
80mg
Calcium
25mg
Iron
0.7mg
Optional extras:
 4 rashers lean bacon, cooked until crispy then diced
 2-3 hard-boiled eggs, chopped
 1/2 cup cooked peas
 diced gherkin to taste
 chopped sun-dried or semi-dried tomatoes to taste
 1 small avocado, diced
 3 tablespoons finely chopped red onion (use instead of spring onion)
 3 tablespoons capers
 1-2 teaspoons dill seeds or 3 tablespoons chopped fresh dill (use to replace mint)
 1/4 cup pumpkin seeds, toasted (place in a heavy-bottomed pan over heat and cook for a few
minutes stirring regularly, until seeds pop) – use as a garnish on top of salad
Instructions
Step 1 Cook potatoes in boiling water, cool and cut into medium chunks. Place in a bowl with most of
the spring onion (save some for garnish) and fresh mint.
Step 2 In a jug or small bowl mix light mayonnaise, yoghurt and mustard; add to potato mixture and
mix through. Add optional extras as desired. Serve garnished with remaining spring onion.
Nice combinations
Mint and yoghurt potato salad
Mix 1 cup unsweetened yoghurt with 1/2 cup apple sauce and 1/4 cup finely chopped mint. Use as the
dressing on 1kg cooked chopped potato. Garnish with extra mint.
Healthy habits
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Leaving skins on potato – adds extra fibre.
Using low-fat mayonnaise/salad dressing instead of regular (high-fat) versions.
Using lean bacon and trimming all the fat and also grilling
Adding pumpkin seeds as a garnish – adds extra protein, fibre, vitamins and minerals.
Rosemary chicken Greek salad
Adding chicken to this popular salad turns it into a substantial meal for a warm, summer night.
Recipe Information
Portions: 4
Time to make: 15 minutes
Total cost of all ingredients: $22.65 / $5.66 per serve
 Gluten-free (or can be made gluten-free*)
 Low kilojoule
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Ingredients
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3 small (500g) skinless chicken breast fillets, trimmed
cooking oil spray
2 teaspoons finely chopped garlic
2 tablespoons chopped fresh rosemary
80g (2/3 bag) mixed lettuce leaves
2 vine-ripened tomatoes, cut into wedges
1 Lebanese cucumber, halved lengthways and cut into
1cm-thick slices
1 green capsicum, deseeded and cut into 2cm pieces
2 small red onions, halved and thinly sliced
1/2 cup kalamata olives, pitted, drained and sliced
80g feta, crumbled
lemon wedges to serve
Nutrition Information
Energy
Protein
Fat
- saturated
Carbohydrates
- sugars
Dietary Fibre
Sodium
Calcium
Iron
per serve
1260 kJ
(304 Cals)
33.5g
14.8g
5.0g
8.3g
7.0g
4.0g
1460mg
160mg
2.0mg
Instructions
Heat a large non-stick frying pan over medium heat. Spray chicken all over with cooking oil. Season
with freshly ground black pepper. Place in the pan and cook for 4 minutes. Turn, brush the top with
garlic and cook for 4 minutes, until brown and cooked through. Transfer to a plate. Sprinkle all over
with rosemary. Cover with foil and set aside for 5 minutes to rest.
Combine the lettuce, tomatoes, cucumber, capsicum and onions in a large bowl.
Divide salad among serving plates. Use a sharp knife to cut chicken into 1cm-thick slices and arrange
over the salad. Top with olives and feta, and serve with lemon wedges.
Vietnamese calamari salad
This is a great barbecue dish - it's super-fast and has lots of delicious, zingy flavours.
Recipe Information
Portions: 4
Time to make: 20 minutes plus 1 hour marinating
 Dairy-free
Ingredients
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500-700g squid tubes (or baby octopus), cleaned
1/2 cup fresh Vietnamese mint, roughly chopped
2 cups fresh coriander, roughly chopped
1 tablespoon oil
Sauce:
1/2 cup fresh lime juice
1/2 cup fish sauce
2 tablespoons palm sugar, crushed
(or use brown sugar)
1-2 fresh red chillies, seeds removed
and thinly sliced
Instructions
Prepare the sauce by mixing the ingredients together
and set aside for at least 1 hour to allow the ingredient’s
to combine. This sauce is common with Asian
fish dishes and the ingredients can be increased
or decreased according to individual taste.
Nutrition Information
Energy
Protein
Fat
- saturated
Carbohydrates
- sugars
Dietary Fibre
Sodium
Calcium
Iron
per serve
900 kJ
(217 Cals)
30.0g
7.3g
1.3g
7.3g
7.0g
0.3g
1635mg
50mg
1.7mg
Prepare the squid tubes by cutting down one side to lay flat and pat dry with a paper towel to remove any
excess moisture. Lightly score the fleshy (inside) side of the squid tube – in a diagonal and then crisscross
direction. Cut the tube into small pieces (approx 4cm square).
Heat the oil in a wok or non-stick frying pan (or use the barbecue) and very quickly cook the squid.
The secret to cooking tender squid is to heat the pan to very hot; the cooking should take 1-2 minutes at
the very most.
Set aside to cool, and then toss the squid, Vietnamese mint and coriander together and combine with the
sauce, serve immediately and enjoy.
Variations
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If you're not a fan of coriander, you could try using parsley or basil - both would add fragrance and
flavour - or some mesclun salad leaves.
Adding a few slices of red onion to the grill adds sweetness and texture, too.
JESSICA’S FAVOURITE – CHICKEN & BACON
SALAD
This is super easy, super tasty and good for you to!
Recipe Information
Portions: 4
Time to make: 20 minutes
 Can be made gluten free
 Can be made dairy free
Ingredients
 2 medium chicken breasts
 6 slices of streaky bacon
 1 or 2 avocado – roughly chopped
 300gms mesculan salad
 Large raw carrot -grated
 2 raw beetroot - grated
 6 sundried tomatoes – chopped finely
 3-4 garlic cloves – crushed or finely chopped
 2 slices bread (can be stale)
 ½ tbsp. rice bran oil
 ½ tbsp. butter
Dressing
 ½ tbsp. rice bran oil
 Tbsp. balsamic vinegar
 Black Pepper & Mustard to taste
 Squeeze of lemon juice
Instructions
Mix dressing together, let sit for flavour’s to develop. Grill chicken breasts and bacon until cooked,
then chop into rough pieces. Grate carrot & beetroot. Chop sundried tomatoesfinely. Slice avocado
roughly. Mix all salad ingredients together. Chop bread into small cubes, melt butter & oil, add garlic
and bread cubes, fry quickly until crisp. Add to salad, pour over dressing and serve