Archive for the 'Menu Helpers' Category

March 23rd 2008
Mejane’s Spinach Lasagne

Posted under Vegetables & Whats for Dinner

1 packet lasagna noodles
500g spinach, canned or frozen
500g tub cottage cheese
250g crumbled feta cheese
500g grated mozzarella
large jar pasta sauce (you won’t use it all)
sweet basil, oregano, garlic powder, onion powder

Cook about 14 lasagna noodles until al dente. Drain and rinse with cold water so they don’t stick together.

Cook spinach according to package directions and drain thoroughly in a colander, squeezing out excess liquid.

Mix spinach with cottage cheese and feta cheese. It should look about half and half spinach and cheese. Add herbs to taste.

Spread some of the pasta sauce on the bottom of a 9×12 lasagna pan and lay three noodles over the sauce. Spread on some more sauce, then top it with one third of the spinach mixture. Top with grated mozzarella. Add two more layers of noodles, sauce, spinach mixture and cheese. The last layer is four noodles slightly overlapping, sauce and mozzarella.

Bake at 175C for 45 minutes to an hour.

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November 19th 2007
Tomato, Cheese & Avocado Omelette

Posted under Entrees and Nibbles & Salads and Sides & Lunch with the Girls

Preparation Time

10 minutes

Cooking Time

5 minutes

Ingredients (serves 1)

  • 2 eggs, separated
  • 1/4 cup Dairy Whip Whipped Cream
  • 10g butter
  • 1 small tomato, diced
  • 25g (1/4 cup) grated cheddar
  • 1/2 small avocado, sliced
  • Fresh coriander, finely chopped


  1. Use an electric beater to beat egg whites until firm peaks form.
  2. Whisk egg yolks and Dairy Whip Whipped Cream in a medium bowl. Gently fold the egg white into the egg yolk mixture until well combined.
  3. Preheat a grill on high. Melt butter in a 17cm (base measurement) omelette pan or small non-stick frying pan over medium heat. Pour the egg mixture into pan and cook for 2-3 minutes or until the underside is golden. Place the pan under grill and cook for 2 minutes or until omelette is golden and the centre is slightly soft.
  4. Spoon tomato, cheddar, avocado and coriander over half of omelette and fold over remaining half to enclose filling. Season with salt and pepper to serve.

Notes & tips

  • Tip: Hold can completely vertical when dispensing cream.


Australian Good Taste - September 2006, Page 66

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November 19th 2007
Basil Pesto Chicken

Posted under Salads and Sides & Whats for Dinner

Throw this tasty dish together for dinner tonight and you’ll have the entire family asking for more!

Ingredients (serves 2)

  • 200g dried fettuccine
  • 2 tablespoons olive oil
  • 2 single chicken breast fillets, thinly sliced
  • 2 tablespoons basil pesto
  • 1 cup cream
  • shaved parmesan, to serve
  • basil leaves, to serve


  1. Cook fettuccine according to the packet directions.
  2. Meanwhile, heat oil in a large, non-stick frying pan over medium-high heat. Add chicken and cook, stirring often, for 5 minutes or until brown.
  3. Add pesto, cream, salt and pepper to frying pan. Reduce heat to medium-low. Cook for 5 minutes, or until sauce has thickened slightly.
  4. Drain pasta. Add to pesto mixture. Toss over low heat until well combined. Transfer to serving bowls. Top with parmesan and basil. Serve warm.



Super Food Ideas - September 2003, Page 11


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February 28th 2007
Smoked Ocean Trout Patties

Posted under Entrees and Nibbles & Low Fat Diet


5 small-to-medium potatoes
3/4 cup cooked brown rice
handful of finely chopped parsley
zest from half a lemon
5-6 slices smoked ocean trout, cut into small bits (1 cm or so)
10-12 capers, roughly chopped


1. Peel potatoes and microwave (covered with lid) in a tub of water for 20 mins or until mashable. Drain, and mash with 1 tbsp extra virgin olive oil. Season with salt and pepper to taste. Set aside and let cool slightly.

2. Add remaining ingredients to potato mash. Use your hands to mix all ingredients evenly.

3. Pan fry with a light spray of oil until golden brown on one side, then turn over and repeat (only turn over once)

4. Squeeze a bit of lemon juice over the top just before serving. Serve with a green salad.

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February 26th 2007
Pumpkin’s Low Fat Lamb and Rissoni

Posted under Meat Dishes & Lamb & Low Fat Diet


Lamb cutlets/lamb rump steaks (I used 2 small rump steaks per person)

1.5 cups rissoni pasta

200g low fat ricotta

2 garlic cloves

100g semi sun dried tomatoes

Juice of 2 lemons

2 tbls olive oil

2 small zucchinis (cut into rounds)

A few handfuls of baby spinach

Lemon segments to serve


Combine ricotta, garlic, semi sun dried tomatoes, lemon juice and oil in a food processor. Blend until smooth. (If you don’t have a food processor, just shop the tomatoes and garlic finely and mix well) Put aside.

Bring water in a saucepan to the boil. Add risoni and cook, simmering until almost al dente. Meanwhile, heat a BBQ plate or fry pan and cook lamb till golden brown.

Add zucchini to the boiling pasta for the last 5 mins of cooking. Cook until zucchini and risoni are tender. Drain and add the baby spinach. Add ricotta mixture and gently stir to combine well.

Place a couple of spoonfuls of risoni mixture on a plate and top with lamb. Serve with lemon wedges and a salad.

NB: This is a delicious, creamy tasting dinner, with very little fat. Perfect for those watching their weight but wanting to eat flavoursome food.

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February 25th 2007
Couscous with grilled vegies and tuna

Posted under Salads and Sides & Whats for Dinner & Low Fat Diet

(Serves 2)


160gm couscous
250 ml chicken stock
5-6 slices grilled eggplant, cut into small chunks
2 slices grilled capsicum, cut into small chunks
handful of continental parsley, finely chopped
1 tbsp capers, drained and roughly chopped
4 roma tomatoes, cut in half lengthwise
1/4 tsp cumin
1/4 tsp coriander powder
1/4 tsp paprika
1 tbsp butter
some balsamic and extra virgin olive oil (for tomatoes)
Juice and zest from half a lemon
1 can of lemon pepper tuna chunks, drained (I like the Safcol one)


1. Toss tomatoes with 1 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, salt and some pepper. Place in a grill for 20 mins (medium heat), until tomatoes become brown at the top, and a bit soft and gooey. Set aside.

2. Bring stock to boil in a saucepan, add some salt to taste. Add all spices and lemon juice, and couscous. Remove from heat and wait for couscous to expand (about 2 mins). Stir 1 tbsp butter and lemon zest through the expanded couscous.

3. Add all of remaining ingredients (capsicum, capers, parsley, eggplant and tuna chunks), give it a very good stir. Season with a bit more salt if required. Place tomatoes on top to serve.

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February 19th 2007
Soba Noodle Salad

Posted under Entrees and Nibbles & Low Fat Diet

I made this for lunch on the weekend, it was very refreshing on a hot day.


2 bunches of soba noodles

2 sprigs of spring onion (white part only), sliced thinly on the diagonal

6-7  dried shi-take mushrooms, soaked in hot water for an hour to soften

3 tbsp sesame seeds, toasted


1 1/2 tbsp soy sauce

1 tsp sesame seed oil

1 tbsp rice wine vinegar

1/2 tsp chilli oil (optional)


1. Cook soba noodles as per instruction on packet (Place in a pot of boiling water for 4 mins or until cooked). Drain in a colander, then plunge into a tub of icy water to refresh. Drain and set aside.

2. Remove the stem from the shi-take mushrooms, and slice thinly.

3. In a frypan, fry 1 tbsp of the spring onion in 1 tsp of oil.  Add shi-take mushrooms and stir-fry for 1 minute. Add 1 tbsp of the water that the mushrooms have been soaking in. Season to taste with pepper and soy sauce.

4. Combine drained soba noodles, remaining spring onions and cooked mushrooms with dressing. Toss and mix evenly, then sprinkle with the sesame seeds. If you like, garnish and top with some toasted nori (seaweed) strips.

Tip: To add more substance to this meal, try adding some hard tofu strips or chicken strips marinated in soy/sesame seed oil. Cook them with the mushrooms.

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February 16th 2007
Yoghurt, Lime and Mint Chicken

Posted under Chicken (Poultry) & Whats for Dinner & Lunch with the Girls & Low Fat Diet


1 cup of Greek Style natural yoghurt

2 limes (juiced and zested)

1/2 bunch of mint (chopped)

1/2 bunch chives (snipped)

a good glug of olive oil

Salt and Pepper to season


500-700g chicken breasts or thighs (I prefer thighs as they are not as dry)


Combine all marinade ingredients. Season to taste. Add chicken and mix to cover with marinade. Cover and refrigerate for an or or two.

Preheat oven to 190 degrees. Spray a shallow baking dish with oil. Arrange chicken on the dish and bake uncovered for 25 mins.

Serve with baked potato and salad (or whatever you want really)

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February 16th 2007
Pumpkin’s Salad

Posted under Salads and Sides & Low Fat Diet

Baby spinach leaves

1 sweet potato

Danish style fetta

1 pkt pine nuts

handful of cherry tomatoes

Avocado (diced)

Preheat oven to 180 degrees. Peel and dice the sweet potato into bitesized pieces. Spray a baking tray with oil. Arrange sweet potato in a single layer and bake, turning occasionally until soft (approx 20 mins). Remove and cool.

At the same time arrange pinenuts on a shallow baking tray. Spray with oil and cook, turning regularly until golden brown. Don’t take your eye off them or they will burn. remove and place onto some paper towel to cool.

Combine baby spinach, cold sweet potato, pine nuts, cherry tomatoes and avocado in a salad bowl. Crumble fetta over the top and serve.

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February 13th 2007
Ramatuelle Pasta Sauce (A Moosewood Recipe)

Posted under Salads and Sides & Whats for Dinner & Low Fat Diet

This is delicious. Make more than you need and keep the sauce in the fridge for quick and easy meals.

3 large garlic cloves minced
1/3 cup coarsely chopped onions
1 cup fresh basil leaves, packed
5 or 6 large ripe tomatoes, quartered
1/2 cup olive oil
Salt to taste
1/4 teaspoon black pepper
Grated Parmesan Cheese

Put the garlic, onions, basil and tomatoes in a blender or food processor. Add the olive oil, salt and pepper and blend until smooth. Set aside. This sauce is served at room temperature.

Cook and drain pasta, toss hot pasta with the sauce to taste and sprinkle with parmesan cheese.

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