Healthy food, healthy you.

Healthy winter warmer recipes for your family.

 

Entrée

Vegetable Filo Triangles
Low fat and sugar

Ingredients
20 sheets filo pastry
1.5 cups canned kidney beans, rinsed and drained
half cup reduced fat milk
1 tablespoon chopped parsley
1 potato, grated
40g reduced fat cheese, grated
quarter carrot, grated
1 tablespoon tomato chutney
half onion, chopped

Method
Preheat oven to 180C. Combine potato, onion, carrot, beans, parsley, cheese and chutney together. Mix thoroughly. Lay one sheet of filo pastry on a dry chopping board with the longest side of the pastry facing you. Lightly brush with milk. Lay the second pastry sheet on top and brush with milk. Repeat this process with another two pieces of pastry. Cut the pastry into five strips. Place 1 tablespoon of the vegetable mixture on the bottom of each pastry strip and fold up into a triangle. Place on a greased tray and lightly spray tops with canola oil and sprinkle paprika on top. Bake for 30 minutes or until golden brown in colour.

Main

Lamb and Pumpkin Pilaf
Low fat and sugar

Ingredients
400g lean lamb, cut into thin strips
1 medium onion, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
1.5 cups basmati rice
400g pumpkin, peel & cut 1cm cubes
150g green beans, cut into 2cm
2.5 cups reduced salt chicken stock
canola oil spray

Method
Heat oil in a pan and stir-fry the meat in two batches. Transfer to a plate, cover and set aside. Cook the onion over medium-low heat for about 5 minutes or until soft and golden. Add the spices and stir for about 30 seconds or until fragrant. Add the rice and stir to coat with the onion mixture. Add the pumpkin, beans and stock and stir until well combined. Cover with a tight-fitting lid and bring to the boil. Reduce the heat to very low, and cook for 12 minutes or until all the stock is absorbed. Turn off the heat and stand for 5 minutes or until the rice is tender. Return the meat to the pan, use a fork to mix through and fluff up the rice. Serve immediately.

Dessert

Apple or Pear Oat Crumble
Low fat, salt and sugar

Ingredients
10 apples or pears (or both)
quarter cup water
4 tablespoons olive oil
2 cups quick cook oats
2 tablespoons honey
2 tablespoons sunflower seeds (opt)
half teaspoon cinnamon (opt)
Generous pinch of nutmeg (opt)

Method
Core and thinly slice the fruit, leaving the skin on. Put about 1/4 cup water in the base of a baking dish and then arrange the thinly sliced fruit to cover the bottom of the dish. Heat the oil in a saucepan and then add the oats, honey, sunflower seeds, cinnamon and nutmeg. Mix the ingredients over low heat with a wooden spoon until they are thoroughly combined. Spread the oat mixture over the sliced fruit. Bake in a slow oven (160C) for about an hour or until golden brown on top.

For more recipes visit betterhealth.vic.gov.au