Healthy Recipes

Green Bean stir fry - Make your beans taste good

Ingredients:
1 Tbsp sesame oil
500g green beans
2 tsp light soy sauce
2 tsp toasted sesame seeds
2 Tbsp toasted flaked almonds
1 spring onion thinly sliced.

Heat oil in a wok or a heavy fry pan. Add beans and stir-fry for 1 - 2 minutes then add soy sauce, sesame seeds, almonds and spring onion. Continue to stir-fry for a further minute.
Serve and enjoy.

Basic chicken stir-fry

Ingredients:
500g skinless chicken breast cut into strips
½ head Chinese cabbage, roughly chopped
1 bunch bok-choy - slice stalks and chop leaves
2 carrots sliced finely
2 Tbsp rice bran oil
2 Tbsp fish sauce
2 Tbsp fresh lime juice
2 small red chillies chopped finely
2 cloves of garlic, crushed then chopped
1 Tbsp grated ginger
1 red onion chopped finely
2 Tbsp crushed cashew nuts

Add 1Tbsp oil to wok or large heavy frypan. Cook chicken till lightly cooked and set aside.

Add last of oil to wok or frypan. Add chillies, garlic, ginger and onion and cook for 2 minutes. Add carrots and stir fry for another 2 minutes. Return chicken to wok and heat for 1 minute.

Add bok-choy, Chinese cabbage, fish sauce and lime juice and stir fry for a final 3 minutes. Remove from heat and serve with a garnish of crushed cashews.

Stir-fried Chicken Teriyaki

Ingredients
Approx 800g chicken breast cut into strips
130g snow peas
½ cup sliced bamboo shoots
3 spring onions, sliced

Marinade:
2 Tbsp rice oil
2 Tbsp soy sauce
2 Tbsp honey
1 Tbsp dry sherry
1 tsp dry mustard
2 cloves of garlic, chopped
1 Tbsp grated ginger

Mix oil, soy sauce, honey, sherry, garlic, ginger and mustard in a bowl. Stir in chicken strips and coat well. Cover and place in refrigerator for 1 or 2 hours.

Drain the marinade from the chicken. Add ½ the marinade to a wok or heavy fry pan and heat. Add chicken strips and cook for 3 - 4 minutes or until chicken changes colour. Add the snow peas, bamboo shoots and spring onions. Continue to stir - fry for 1 - 2 minutes or until chicken is tender.
Serve and enjoy

Stir-fry vegies

Ingredients:
200g snow peas
200g broccoli, cut into small florets
2 zucchinis cut lengthwise and sliced finely
1 Tbsp grated ginger
1 clove garlic, chopped
2 Tbsp rice bran oil
2 Tbsp sesame seeds
1 Tbsp rice wine or dry sherry
1 Tbsp oyster sauce
1 Tbsp soy sauce

In a wok or heavy fry pan dry fry the sesame seeds for 2 minutes or until golden brown. Remove and set aside.

Add the oil and heat for 1 minute, add garlic and ginger and stir fry for 1 -2 minutes. Add broccoli and stir fry for a further 2 - 3 minutes.

Add snow peas and zucchini and stir fry for 2 - 3 minutes. Pour over rice wine or sherry and sizzle for one minute. Add the oyster and soy sauce then stir fry for a final 2 - 3 minutes. Serve with a sprinkle of toasted sesame seeds.

Thai Vinaigrette

Ideal marinade for chicken and beef or poured over vegetables or salad.
Ingredients:
2 Tbsp Tabasco sauce
1 clove garlic, finely chopped
2 Tbsp sesame oil
¼ cup rice vinegar
¼ cup soy sauce

Whisk all ingredients together. Store in the refrigerator. Shake well before using.

Peanut Butter Protein Bars

Ingredients:
• 2 Level scoops (70g) of chocolate protein powder
• 1 Tablespoon of natural peanut butter
• 1/4 Cup rolled oats
• 4 Egg whites
• 1/4 Teaspoon vanilla extract
• 1/2 Cup unsweetened applesauce

Directions:
1. Preheat oven to 180 degrees C.
2. Mix egg whites & uncooked rolled oats. Add remaining ingredients.
3. Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edge starts to pull away from the sides of the dish.
4. Let cool for 5 minutes and cut into bars.

Make them in advance & leave them in the fridge so you can grab them for a snack on the run.