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Main Dishes

Healthy main dishes from around the world

Healthy Main Dishes

Here are healthy main dishes recipes, including favorite ingredients like chicken , potato, beef , pasta , Mexican chef salad, shells and meatloaf.

Caribbean Rum Chicken Recipe

Check out our Caribbean Rum Chicken RecipeCaribbean Rum Chicken

Ingredients 

  • 4 (110g) boneless, skinless chicken breasts
  • 1/4 cup rum
  • 3 tablespoons lime juice
  • 2 tablespoons reduced sodium soy sauce
  • 1 1/2 tablespoons brown sugar
  • 1 tablespoons Worcestershire sauce
  • 1 tablespoon olive oil
  • 1 tablespoon minced fresh parsley
  • 1/8 teaspoon pepper
  • 1 lime cut into wedges

 

Method

  1. For the marinade, combine brown sugar, lime juice, rum, soy sauce, Worcestershire sauce, olive oil, pepper and parsley. Mix well.
  2. Place chicken breasts in a large resealable plastic bag, add marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally.
  3. Add oil to a nonstick pan and heat over medium heat until hot. Add chicken and cook it for 5-6 minutes on each side until chicken is reach golden brown color. Squeeze lime juice over chicken and serve.

 

Makes 4 Servings

Serving Size: 1 chicken breast

nutrients per serving
calories: 211
total fat: 5 g (25% of calories)
saturated fat 1 g
cholesterol: 66 mg
sodium 412 mg
carbohydrate: 6 g (14% of calories)
protein: 27 g (62% of calories)
fiber: trace

 

 

Basil Mashed Potato Recipe

Check out our Basil Mashed Potato Recipe
Basil Mashed Potato

Ingredients 

  • 4-5 medium red potatoes, washed and cut into quarters
  • 1/2 cup fat-free sour cream
  • 1 teaspoon dried basil
  • Salt and pepper, to taste

 

Method

  1. Steam, microwave or boil potatoes until tender.
  2. Mash well with fork, adding sour cream, basil and salt and pepper to taste.

 

Makes 4 Servings

Serving size: 1/4 recipe

 

nutrients per serving
calories: 162
total fat: less than 1 g (1% of calories)
saturated fat less than 1 g
cholesterol: 6 mg
sodium 33 mg
carbohydrate: 36 g (77% of calories)
protein: 4 g (22% of calories)
fiber: 3 g

 

 

Beef Stew Recipe

Check out our Beef Stew Recipe Beef Stew

Ingredients

  • 900g lean sirloin tip
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 4 medium carrots, sliced
  • 2 medium potatoes, cut into pieces
  • 2 medium celery stalks, sliced
  • 2 cups small mushrooms
  • 1 teaspoon dried thyme
  • 1 teaspoon ground mustard
  • 1 cup water
  • 1 cup dry red wine
  • 1 can (450g) no-salt added tomatoes
  • 3 tablespoons flour

 

Method

  1. Trim excess fat from beef and cut it into cubes.
  2. Heat olive oil in a large pot over medium-high heat until hot. Add beef and brown on all sides. Add remaining ingredients except flour, salt and pepper. Bring to boil then reduce heat to simmer.
  3. Simmer until beef is cooked and vegetables are tender (about an hour)
  4. Combine flour with a small amount of water in a bowl. Whisk until completely dissolved. Add liquid to stew and continue heating until thickened (about 5 min).

 

Makes 8 servings

Serving size: 350 g

 

nutrients per serving
calories: 268
total fat: 7 g (26% of calories)
saturated fat 2 g
cholesterol: 68 mg
sodium 130 mg
carbohydrate: 19 g (31% of calories)
protein: 27 g (43% of calories)
fiber: 3 g

 

 

Honey Mustard Salmon Recipe

Check out our Honey Mustard Salmon RecipeHoney Mustard Salmon

Ingredients 

  • 1/4 cup lime juice
  • 3 tablespoons honey
  • 1 tablespoon prepared mustard
  • 4 salmon fillets, 150g each
  • 1 small yellow pepper, cut in slices
  • 1 small red pepper, cut in slices
  • 1 small green pepper, cut in slices
  • Salt and pepper to taste

 

Method

  1. Preheat oven to 400°F.
  2. Mix the first 3 ingredients above to make the marinade.
  3. Place each salmon fillet on piece of parchment paper large enough to fold over and completely cover fish.
  4. Poke holes into each fish fillet with a fork. Divide marinade between each fish fillet and then top with 1/4 of the pepper slices. Add salt and pepper, if desired.
  5. Wrap the parchment paper over the fish and then wrap in tin foil. Bake until done, about 20 minutes.

 

Makes 4 servings

Serving size: 1 packet

 

nutrients per serving
calories: 201
total fat: 7 g (33% of calories)
saturated fat 1 g
cholesterol: 62 mg
sodium 288 mg
carbohydrate: 7 g (15% of calories)
protein: 26 g (52% of calories)
fiber: 2 g

 

 

Smoked Ham and Rosemary Pasta Recipe

Check out our Smoked Ham and Rosemary Pasta RecipeSmoked Ham and Rosemary Pasta

Ingredients

  • 4 cups cooked egg noodles (approx. 3 cups uncooked)
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 450g mushrooms, quartered (approx. 4 cups)
  • 2 tablespoons flour
  • 1 cup white wine
  • 3 tablespoons Dijon mustard
  • 1 cup reduced sodium chicken broth
  • 230g smoked lean ham steak, cut into strips
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon black pepper and salt to taste

 

Method

  1. Prepare noodles according to directions on the package.
  2. Heat oil in large saucepan over medium heat until hot. Add onion and saute until transparent. Add mushrooms and continue cooking until tender (6-8 minutes).
  3. Reduce heat to low and stir in flour. Stir over low heat for 2-3 minutes. Add wine, mustard and chicken broth and mix well. Bring sauce to boil over medium heat. Stir in ham, rosemary, salt and pepper then cover and simmer until heated through.
  4. Pour sauce over hot noodles and toss to coat.

 

Makes 4 Servings

Serving Size: 230g noodles and 170g sauce

 

nutrients per serving
calories: 343
total fat: 7 g
saturated fat 2 g
cholesterol: 63 mg
sodium 993 mg
carbohydrate: 40 g (14% of calories)
protein: 23 g (62% of calories)
fiber: 3 g

 

 

Mexican Chef Salad Recipe

Check out our Mexican Chef Salad RecipeMexican Chef Salad

Ingredients 

  • 4 corn tortillas
  • 450g ground turkey breast
  • 1/4 cup minced onion
  • 1 tablespoon chili powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cornstarch
  • 8 cups romaine lettuce, shredded
  • 3 green onions, sliced
  • 1/2 tomato, seeded and diced
  • 1 can no salt added kidney beans, rinsed and drained
  • 1 cup fat-free thousand island dressing

 

Method

  1. Preheat oven to 350°F.
  2. Cut tortillas into thin strips and place on a cookie sheet. Spray both sides lightly with cooking spray. Bake about 5-8 minutes, turn over with a spatula and continue baking until lightly browned and crispy (5-8 minutes). Cool to room temperature.
  3. Brown ground turkey and minced onion in a large nonstick pan over medium heat. Add seasonings and cornstarch and mix well. Heat until thickened.  Remove from heat and allow to cool slightly.
  4. In large mixing bowl, combine cooled turkey and lettuce and toss well.  Top with green onion, tomatoes, kidney beans and dressing and gently toss.

 

Makes 6 servings

Serving Size: 2 cups

 

nutrients per serving
calories: 266
total fat: 7 g (22% of calories)
saturated fat 1 g
cholesterol: 46 mg
sodium 586 mg
carbohydrate: 30 g (44% of calories)
protein: 23 g (34% of calories)
fiber: 7 g

 

 

Turkey Marinara Sauce Recipe

Turkey Marinara Sauce RecipeTurkey Marinara Sauce

 Ingredients

  • 450g ground turkey breast
  • 2 tablespoons olive oil
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 1 can (850g) no salt added crushed tomatoes
  • 1 can (850g) no salt added tomato sauce
  • 2 bay leaves
  • 1/4 teaspoon pepper
  • 2 tablespoons fresh basil, chopped
  • 2 tablespoons fresh parsley, chopped

 

Method

  1. Heat oil in a large pot over medium heat. Add onion and garlic and cook 2-3 minutes stirring constantly.
  2. Add turkey breast and brown until almost cooked through. Add crushed tomatoes, tomato sauce and spices and bring to boil. Reduce heat and simmer for 30 minutes.
  3. Remove bay leaves and serve over your favorite pasta.

 

Makes 9 servings

Serving Size: 230g of sauce

 

nutrients per serving
calories: 173
total fat: 5 g (33% of calories)
saturated fat 1 g
cholesterol: 30 mg
sodium 180 mg
carbohydrate: 16 g (36% of calories)
protein: 13 g (30% of calories)
fiber: 4 g

 

 

Stuffed Shells Recipe

Check out our Stuffed Shells Recipe

 Ingredients

  • 36 jumbo pasta shells (approx. 1-350g box)
  • 450g part-skim ricotta cheese
  • 2 eggs
  • 1 1/3 cup shredded reduced fat mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 2 tablespoons fresh parsley, chopped
  • 1 recipe of our Turkey Marinara Sauce or 2 jars (750g) low calorie pasta sauce

 

Method

  1. Cook pasta shells al dente in a large pot of water. Drain and rinse well. Do not over cook or the shells will be hard to stuff.
  2. Combine ricotta cheese, eggs, 2/3 cup mozzarella cheese, parmesan cheese and parsley and mix well.
  3. Preheat oven to 350°F.
  4. Spray a large baking dish with nonstick cooking spray. Spread 230g of sauce evenly over the bottom of the baking dish. Fill each shell with about 1 tablespoon of cheese filling and place open side up in the baking dish. Repeat with remaining shells.
  5. Pour remaining sauce over shells and sprinkle with remaining cheese. Cover and bake for 30 minutes. Uncover and continue baking another 10-15 minutes or until cheese browns a little.

 

Makes 12 Servings

Serving size: 3 stuffed shells

 

nutrients per serving
calories: 301
total fat: 9 g (26% of calories)
saturated fat 3 g
cholesterol: 37 mg
sodium 328 mg
carbohydrate: 33 g (43% of calories)
protein: 23 g (31% of calories)
fiber: 3 g

 

 

Turkey Meatloaf Recipe

Check out our Turkey Meatloaf RecipeTurkey Meatloaf

 Ingredients

  • 1/4 cup ketchup
  • 2 tablespoons brown sugar
  • 2 tablespoons vinegar
  • 2 eggs
  • 1/2 teaspoon dried thyme
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons reduced sodium Worcestershire Sauce
  • 1/4 teaspoon hot sauce
  • 1/2 cup skim milk
  • 500g ground turkey breast
  • 230g lean ground sirloin
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/3 cup minced parsley
  • 16 reduced sodium saltine crackers

 

Method

  1. Preheat oven to 350°F.
  2. Combine ketchup, brown sugar and vinegar. Set aside.
  3. Mix eggs, dried thyme, Worcestershire sauce, hot sauce, mustard and milk.
  4. Mix ground turkey, ground sirloin, onions and garlic in a large bowl. Add liquid ingredients, parsley and crackers and mix with a fork until mixture doesn’t stick to the bowl. If mixture sticks you can add a little more milk.
  5. Place meat mixture in a 9″x5″ loaf pan. Pour ketchup/brown sugar mixture over the top and bake uncovered for about an hour.

 

Makes 8 servings

Serving Size: 90g

 

nutrients per serving
calories: 251
total fat: 11 g (41% of calories)
saturated fat 4 g
cholesterol: 70 mg
sodium 248 mg
carbohydrate: 12 g (19% of calories)
protein: 25 g (40% of calories)
fiber: 1 g
healthy appetizers

Healthy appetizers from around the world (Includes kangaroo)

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

Ingredients

  • 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

Method

  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

Ingredients

  • 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

Method

  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

Ingredients

  • 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

Method

  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

Ingredients

  • 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)

Method

  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

Ingredients

  • 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

Method

  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

Ingredients

  • 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

Method

  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.