Breakfast - mung bean nests

Ingredients

1 egg

Half tomato

Half - 1 cup mung bean sprouts

Seasoning, I used Tuscan herbs and black pepper

Method

In a small bowl beat the egg with the seasoning. Stir the mung beans into the egg mix.

In a small non stick pan, spray lightly with cooking spray. Put in thick slices of tomato. Spoon the mung beans into 3-4 little piles in the hot pan and share any remaining egg mix between them.

Flip the tomatoes and mung bean nests after a few minutes. Cook until the egg has set, another few minutes should do it. Serve on whole grain toast.

Yum! Serves 1

304 cal or 1277 kj ( with 10 g olivani lite spread on toast )

 

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Thai seasoned roast vegetables

This takes a little longer to cook but it is so delicious it is worth the effort. It is adapted from a recipe found in Healthy Food Guide magazine, June 2013 issue.

Ingredients

1 carrot, chopped into chunky slices

1 medium red onion, in wedges

1 or 2 capsicums in large pieces with seeds removed

1 or 2 courgettes or a small eggplant chopped into chunky pieces

150 ml vegetable stock

2 large tomatoes quartered

6 - 8 brussel sprouts halved and blanched for 3-4 minutes

Seasoning ....

2 kaffir lime leaves

2 cloves of garlic minced

1 chilli or 1/4 tsp dried chilli flakes

1 tsp green curry paste

1 tsp minced ginger or grated ginger root

1 tbsp soy sauce

1 tbsp oil ( optional )

Method

Preheat the oven to 160 C

Place carrot, capsicum, onion and courgette in a single layer in a shallow casserole dish or small oven dish.

Pour stock over the vegetables and place in the centre of the oven for 40 minutes, turning vegetables half way through.

Meanwhile prepare the tomatoes and brussel sprouts. Blend the seasoning ingredients either in a small processor, mortar and pestle, or the way I did it, chopping and mixing by hand.

Add the tomatoes, sprouts and seasoning to the roasting pan turning until the vegetables are thoroughly coated. Pop back into the oven and roast for a further 10-15 minutes.

Serves two

Calories without oil 125 cal or 525 kj

Add an extra 40 cal or 168 kj with the oil included.

 

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Baked Mushrooms with Brussels Sprouts

Ingredients

4-6 Portobello mushrooms

Medium carrot

Half of a red onion

2 cloves of garlic

1 tomato

3-4 pepper dew peppers (they are marinated in vinegar)

Tuscan seasoning

Method

Pre-heat oven to 160 C

Put all of the ingredients except the mushrooms into a food processor. Blend into a chunky pulp.

Spray cooking spray into a low sided casserole dish. Place the mushrooms cup side up into the dish.

Spoon the carrot mix into the mushroom caps and press into a patty shape.

Bake for 40 minutes

Serve with your choice of green vegetable if you are not keen on Brussels sprouts. If you want to give them a shot, here a few tips to have them tasting fantastic instead of soggy and bitter like you remember from childhood.

Prepare the Brussels sprouts by trimming the stem and tough or damaged outer leaves ( usually just 2 or 3 leaves need to be removed.) Cross the stem end of the sprout with a sharp knife, at least a third of the way down, as pictured.

Bring some water to the boil in a small pan then add the sprouts. Do not over cook!!! Boil for about 5 minutes. The sprouts should still be bright green outside. The deep crosses allow the inside of the sprouts to also cook quickly keeping them tender but crisp and tasting slightly nutty not bitter.

When serving the vegetables, dribble the mushroom liquid over the greens.

Two stuffed mushrooms and five Brussels sprouts is approximately 140 calories or 588 kj

 

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Breakfast - tuna and leftover vegetables on toast

Left over Asian style greens. Approximately 100 kj

Lite flavoured tuna. 330kj

1 slice of whole grain toast. 390kj

Total breakfast 820 kj

 

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Quick Asian Style Greens

This recipe only takes 15-20 minutes from start to finish. If you are fast with the knife, you can chop and add the vegetables as you go making it even faster.

Ingredients

1 onion

2 cloves garlic

2 celery stalks

1 tsp minced ginger

1 tsp oil

1 tbsp soy sauce

A wedge of cabbage roughly chopped

1 cup water

1 oxo chicken stock cube

2-3 shanghai Pak choy or similar roughly chopped

1-2 tsp sweet chili sauce

Method

Add onion, garlic, celery, ginger and oil to a wok or non-stick pan. Sauté for two or three minutes.

Add soy sauce and stir briefly to coat vegetables.

Add water, stock cube and cabbage. Cook for a further five minutes stirring frequently.

Add the roughly chopped Pak choi and cook for a further three or four minutes, until the green tops begin to wilt.

If using, stir in the sweet chili sauce.

Serve immediately. Serves 2

If you keep the vegetables fairly chunky, this meal is fun to eat with chopsticks. Slows you down a bit and helps to appreciate the flavours.

 

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