Australian Healthy Food

600g new potatoes, sliced 50g 97% fat-free semi-dried tomatoes, chopped 2 teaspoons capers, finely chopped 2 bunches asparagus, halved 2 x 185g cans tuna in spring water, drained 400g can cannellini beans, drained, rinsed 1 red onion, sliced 4 cups mixed rocket and baby spinach 2 tablespoons olive oil 2 tablespoons white wine vinegar Variations Step 1 Cook potatoes in a saucepan of water for 8–10 minutes, until tender. Drain then return to pan. Add tomatoes and capers and mix to coat potatoes. Step 2 Plunge asparagus in boiling water and cook for 2 minutes. Drain, then add to potatoes with tuna, beans and onion. Step 3 Place rocket and spinach into a salad bowl. Add tuna and potato mix. Whisk oil and vinegar together, then pour over tuna salad, toss and serve. 

300g large pasta shells 425g can tuna in spring water, drained and flaked 200g marinated capsicum, drained and thinly sliced 1/2 cup roughly chopped flat-leaf parsley 2 long fresh red chillies, chopped and seeds removed 2 lemons, juiced 2 cloves garlic, crushed freshly ground black pepper 160g low-fat fresh ricotta cheese 8 cups green salad, to serve Instructions Step 1 Cook pasta according to instructions on packet until al dente. Drain and toss with tuna, capsicum, parsley, chillies, lemon juice and garlic. Step 2 Season pasta with freshly ground black pepper and spoon into serving bowls. Stir through ricotta and serve immediately with green salad.

1/4 cup dried breadcrumbs 500g Heart Smart beef mince 2 teaspoons dried oregano 1 egg, lightly beaten 700ml jar passata 2 garic cloves, crushed 1 large carrot, finely grated 1 teaspoon allspice 280g spaghetti 3 cups steamed green beans, to serve Instructions Step 1 Combine breadcrumbs, beef mince, oregano and beaten egg in a medium bowl. Wet hands and roll tablespoons of mince mixture into 28 small meatballs. Step 2 Set a large non-stick saucepan over medium heat and spray with olive oil. Add meatballs to pan in batches and cook, turning, for 4–5 minutes, or until browned. Step 3 Add passata, garlic, carrot and allspice to pan; bring to the boil. Reduce heat to low, cover pan and simmer for 10 minutes, or until sauce thickens slightly and meatballs are cooked through. (Uncover pan for last 5 minutes to thicken sauce, if necessary.) Step 4 Meanwhile, cook spaghetti in a large saucepan of boiling water according to packet instructions; d...

4 x 150g lean beef fillet steaks 1 tablespoon olive oil 1 clove garlic, crushed 2 x 400g cans cannellini beans, rinsed large green salad, to serve Instructions Step 1 Heat a frying pan over high heat. Brush steaks with oil, and cook for 2–5 minutes per side, until cooked to your liking. Transfer to a plate, cover loosely and rest for 5 minutes. Step 2 Meanwhile, heat oil in a saucepan. Add garlic and cook for 1 minute. Add beans and cook for 1–2 minutes, until heated through. Using a stick blender, process until smooth (adding 1–2 tablespoons hot water, if needed). Step 3 Serve steak and cannellini mash with salad. Variations Add cayenne or a few drops of hot sauce to mash for a kick. Serve with pan-fried salmon, topped with roasted cherry tomatoes.

1 egg 3/4 cup panko breadcrumbs 1/4 cup finely grated parmesan 2 x 200g chicken breast fillets 2 teaspoons plain flour 500g sweet potatoes, thickly sliced 1 tablespoon finely chopped chives 4 cups finely shredded red cabbage 1/3 cup 99% fat-free coleslaw dressing 2 cups steamed broccoli florets, to serve Instructions Step 1 Preheat oven to 200°C and line a large baking tray with baking paper. Beat egg in a medium bowl. Combine breadcrumbs and parmesan in another bowl. Step 2 Cut each chicken breast into two horizontally. Flatten each piece with a meat mallet, or with the base of a small frying pan until about 1 cm thick. Sift flour over both sides of chicken. Season with freshly ground black pepper. Dip each piece into the egg and then evenly coat in breadcrumb mixture. Place onto baking tray. Step 3 Spray crumbed chicken on both sides with oil. Bake for 15 minutes, turning once, or until golden and cooked. Step 4 Meanwhile, steam sweet...