Healthy food for the family

Posted on 13 May 2014

Why not include the entire family in dinner preparations? Abigail Donnelly, group editor of Woolworths TASTE magazine, shares recipes that are easy to make and will be enjoyed by everyone.

Omelettes with green vegetables and sweet-chilli dipping sauce
Serves 4

180g fine green beans, tops and tails cut off
200g tenderstem broccoli
Nonstick spray
8 free-range eggs
1 cucumber, cut lengthways into long ribbons
Salt and freshly ground black pepper, to taste
1/2 cup sweet-chilli sauce
1 cucumber, cut into shapes
1 bunch candy-striped beetroot, cut into discs

Bring a pot of water to the boil and blanch the beans and broccoli until just tender. To make the omelette, spray a nonstick pan with nonstick spray and place over a medium heat. Break two eggs into a bowl and beat lightly. Pour the eggs into the heated pan and allow to cook through. While the eggs are cooking, lay a quarter of the cucumber ribbons onto a board, each ribbon overlapping slightly. Place the omelette on top of the cucumber ribbons, season with salt and pepper, and arrange a quarter of the beans and broccoli down the middle of the omelette. Roll up and serve sliced. Repeat the above steps for the remaining three omelettes and serve warm with sweet-chilli sauce, cucumber and beetroot discs.

Handmade fruit pies
Serves 4

350g frozen mixed berries
2 tablespoons granulated sugar
500g puff pastry sheets, frozen
1 free-range egg, beaten
500g fat-free Greek yoghurt

Preheat an oven to 190°C. Put the berries into a sieve over a bowl. Sprinkle the berries with sugar and set aside for a while. To make the pies, use a template as a guide to cut out eight apple shapes from the frozen puff pasty using a small sharp knife. You may need to place the pastry back into the freezer for a few minutes as it’s much easier to work with when frozen. Place four cutouts onto a tray lined with baking paper and place a tablespoon of berries onto the centre of each cutout. Brush the outside edge of the pastry with the beaten egg, then place a second cutout on top and, using a fork, crimp the edges to seal. Brush each pie with the egg and sprinkle with sugar. Place in the oven for 20 minutes or until pastry is golden brown. In the bowl below the berries, a syrup will have formed – to serve, marble this through the yoghurt and serve with the warm pies.

Chicken-and-avocado quesadillas with a melon salad
Serves 4

2 avocados, halved
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon coriander, roughly chopped
8 medium-sized wraps
150g low-fat white cheddar cheese, grated
Meat of 1 roasted free-range chicken, torn into pieces
Salt and freshly ground black pepper, to taste
1/4 watermelon, cut into chunks
1 sweet melon, cut into chunks
3 tablespoons coriander, roughly chopped
500g fat-free Greek yoghurt

Remove the pips from the avocados and, using a spoon, scoop out pieces and place into a bowl. Toss with olive oil, lemon juice, coriander and season with salt and pepper. Place one wrap in a nonstick pan over medium heat and allow to warm through. Sprinkle some grated cheese, and a few pieces of roast chicken onto the wrap and top with avocado – sandwich another wrap on top and allow to heat for a minute. After a minute, carefully flip the quesadilla in the pan and allow the other side to heat for a further minute. Remove from the pan and cut into wedges. Repeat with the remaining three quesadillas. Stir the remaining coriander through the yoghurt, arrange the two kinds of melon into a checkerboard pattern and serve with the warm quesadillas.

Fishcakes with apple-and-cheddar salad
Serves 6

3 medium-sized sweet potatoes
200ml fat-free milk
500g smoked haddock portions
4 tablespoons Italian parsley, roughly chopped
4 stalks spring onion, finely sliced
1 tablespoon canola oil
3 apples, cored and cut into discs, with lemon juice squeezed over them
50g low-fat white cheddar cheese, cut into strips

Place the sweet potatoes in a large pot of water and bring to the boil. Cook for about 45 minutes or until very soft. Put the milk into a pan and bring to a simmer, then add the haddock portions and simmer gently for a further 10 minutes, or until the fish is cooked through. When the sweet potatoes are cooked, remove from the water and allow to cool a little before cutting each in half and, using a spoon, scraping out the flesh. Discard the milk and place the haddock into a large bowl with the sweet potato. Mash the haddock and sweet potato together, then toss the parsley and spring onion into the mash and stir to combine. Using your fingers, shape the mixture into small cakes. Heat the canola oil in a nonstick frying pan over a medium heat. In batches, lightly brown the fishcakes in the pan – this will take about 30 seconds on each side. Serve warm with apple discs and cheese strips.

To see the beautiful photos of the finished dishes read Mediclinic Family magazine.

The information provided in this article was correct at the time of publishing. At Mediclinic we endeavour to provide our patients and readers with accurate and reliable information, which is why we continually review and update our content. However, due to the dynamic nature of clinical information and medicine, some information may from time to time become outdated prior to revision.

Published in Nutrition