Healthy Appetizers

Whether you need quick nibbles to satisfy pre-dinner hunger pangs or you’re hosting a party, this collection of tasty, healthy appetizers is sure to hit the spot. These appetizers are party-ready in 30 minutes or less, and the emphasis is on delicious and healthy ingredients like fresh bell peppers and Australian low fat, high protein Kangaroo meat. You’ll find tasty ideas that will have people eating in no time.


Black Bean Hummus Recipe

Check out our Black Bean Hummus RecipeBlack Bean Hummus


  • 1 can (425g) chick peas
  • 1 can (425g) black beans
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 1/4 teaspoon ground cumin
  • 2 tablespoons fresh parsley, chopped
  • 2 cloves garlic, finely chopped
  • Pita bread or raw vegetables


  1. Drain black beans and chick peas and reserve liquid.
  2. Put all ingredients in a blender (except reserved liquid), cover and pulse-blend until finely chopped.
  3. Add enough of the reserved liquid to reach the desired consistency. Cover and put in fridge for about 2 hours or until chilled.
  4. Serve with wedges of pita bread or raw vegetables for dipping.

Makes 16 Servings Serving Size: 60g

nutrients per serving
calories: 73
total fat: 2 g (31% of calories)
saturated fat trace
cholesterol: 0 mg
sodium 162 mg
carbohydrate: 10 g (54% of calories)
protein: 3 g (15% of calories)
fiber: 3 g

Chicken Satay Recipe

Check out our Chicken Satay RecipeChicken Satay


  • 450g boneless, skinless chicken breasts
  • 1/3 cup seafood (hoisin) sauce
  • 2 tablespoons soy sauce
  • 2 green onions, sliced
  • 1 tablespoon grated ginger
  • 2 tablespoons dry sherry
  • 2 tablespoons vinegar
  • 8 wooden or metal skewers


  1. Place chicken breasts between plastic wrap, flatten gently with a rolling pin to 1cm thickness. Slice each breast into 3 or 4 strips.
  2. Put remaining ingredients in a large bowl and mix well. Add in the chicken pieces and toss to coat. Cover and refrigerate for 2 hours.
  3. Set oven to broil (260 °C). Thread chicken pieces onto 8 skewers. Broil 10cm from heat for about 4 minutes each side. Chicken can also be grilled.
  4. (If you use wooden skewers, please soak them in water for 20 minutes to prevent burning.)

Makes 8 servings Serving Size: 1 skewer (approx. 60g)

nutrients per serving
calories: 108
total fat: 1 g (4% of calories)
saturated fat trace
cholesterol: 33 mg
sodium 254 mg
carbohydrate: 10 g (37% of calories)
protein: 15 g (59% of calories)
fiber: trace

Turkey Meatballs with Cranberry BBQ Sauce Recipe

Download Turkey Meatballs with Cranberry BBQ Sauce RecipeTurkey Meatballs with Cranberry Bbq Sauce


  • 600g extra lean turkey breast mince
  • 1 can (450g) jellied cranberry sauce
  • 1/2 cup barbecue sauce
  • 1 egg white
  • 1 spring onion, sliced
  • 2 teaspoons grated orange peel
  • 1 teaspoon reduced-sodium soy sauce
  • 1/4 teaspoon black pepper
  • 1/6 teaspoon ground red pepper (optional)
  • Nonstick cooking spray


  1. Combine cranberry and barbecue sauce. Put in a pot and cook on medium fire until cranberry sauce is melted.
  2. Place egg white in a large bowl and beat lightly. Add turkey, spring onion, orange peel, soy sauce, black pepper and ground red pepper and mix well with hands. Make into 28 balls.
  3. Spray large frying pan with nonstick cooking spray. Add meatballs and brown evenly. Reduce heat to low, cover and cook 1-2 hours or until meatballs are no longer pink in the center.

Makes 14 servings Serving Size: 2 meatballs

nutrients per serving
calories: 116
total fat: 3g (23% of calories)
saturated fat 1g
cholesterol: 26 mg
sodium 129 mg
carbohydrate: 14 g (37% of calories)
protein: 9 g (59% of calories)
fiber: trace


Stuffed Fresh Mushroom Recipe

Check out our Stuffed Fresh Mushroom RecipeStuffed Fresh Mushroom


  • 500g large fresh mushrooms (about 24), cleaned and stems trimmed
  • 600g extra lean turkey breast mince
  • 1 clove garlic, minced
  • 1/4 cup fine dry bread crumbs
  • 1/4 cup thinly sliced spring onions
  • 3 tablespoons soy sauce
  • 1 teaspoon freshly minced ginger
  • 1 egg white, lightly beaten
  • 1/6 teaspoon red pepper flakes (optional)


  1. Remove stems from mushrooms; finely chop enough stems to equal 1 cup.
  2. Cook turkey with chopped stems and garlic in a frying pen over medium-high heat until turkey is no longer pink. Spoon off any fat. Stir in bread crumbs, spring onions, 2 tablespoons soy sauce, ginger, egg white and pepper flakes, if desired; mix well.
  3. Brush mushroom caps lightly with the remaining 1 tablespoon soy sauce; spoon about 2 teaspoons stuffing into each mushroom cap.
  4. Set oven to broil (260 °C). Place stuffed mushrooms on a rack. Broil 10cm from heat for 5 to 6 minutes or until hot.

Makes 12 servings Serving Size: 2 mushrooms

nutrients per serving
calories: 57
total fat: 2g (30% of calories)
saturated fat trace
cholesterol: 15 mg
sodium 193 mg
carbohydrate: 4 g (27% of calories)
protein: 6 g (44% of calories)
fiber: 1g


Roast Beef and Cream Cheese Roll Recipe

Check out our Roast Beef and Cream Cheese Roll RecipeRoast Beef and Cream Cheese


  • 3 large whole wheat flour tortillas
  • 1 cup reduced-fat cream cheese, softened
  • 9 slices deli roast beef
  • 1 can (225g) mild green chili, drained and chopped
  • 2 cups alfalfa sprouts


  1. Spread 1/3 of the cream cheese mixture on each tortilla and top with 3 slices of roast beef. Place 1/3 of the green chili and 1/3 the alfalfa sprouts on top of the roast beef.
  2. Tightly roll each tortilla and place seam side down on a cutting board. Using a serrated knife, slice each tortilla into 6 slices.

Makes 6 servings Serving Size: 3 slices

nutrients per serving
calories: 204
total fat: 6g (29% of calories)
saturated fat 3g
cholesterol: 15 mg
sodium 473 mg
carbohydrate: 26g (51% of calories)
protein: 11g (21% of calories)
fiber: 2g

Kangaroo and macadamia salad recipe

Download Kangaroo and macadamia salad recipeKangaroo and Macadamia Salad


  • 2 dried lemon myrtle leaves (or 1/2 tsp lemon myrtle seasoning)
  • 2 rosemary sprigs, leaves picked
  • 3 garlic cloves
  • 1 tbs macadamia oil
  • 2 tbs Australian Bush Spices Red Meat Blend or chopped fresh thyme
  • 600g kangaroo loin fillets
  • 2 cups each baby spinach and rocket leaves
  • 1/2 red onion, thinly sliced
  • 1 red capsicum, thinly sliced
  • 1/2 cup (75g) roasted macadamia halves
  • Honey mustard dressing
  • 2 tsp honey mustard
  • 2 tbs white wine vinegar
  • 1/3 cup (80ml) macadamia oil


  1. Using a mortar and pestle, pound the lemon myrtle, rosemary leaves, garlic cloves and macadamia oil to a paste.
  2. Transfer to a bowl and stir in the spice mix.
  3. Add the kangaroo fillets and turn to coat in the spice mixture.
  4. Cover with plastic wrap and chill for at least 1 hour, preferably overnight.
  5. Heat chargrill pan or barbecue over high heat.
  6. When hot, add the kangaroo fillets and cook for 2-3 minutes each side for medium-rare or until the fillets are cooked to your liking.
  7. Transfer to a plate and rest, covered loosely with foil, for 5 minutes.
  8. For the dressing, whisk the mustard, vinegar and oil in a bowl until combined.
  9. Combine spinach and rocket in a large bowl. Slice the fillets 1cm thick and scatter over the leaves with the onion, capsicum and macadamias.
  10. Drizzle with dressing and serve immediately.
1 reply
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