It comes as the Heart Foundation is concerned that some families may view less healthy options such as takeaway meals as a more affordable and convenient option, owing to rising grocery prices and low availability of some produce.
Each meal is jam-packed full of heart-healthy nutrients and flavour, without the high salt and saturated fat contents of many takeaway food options.
Best of all, many of the key ingredients can be substituted for fresh, frozen or canned varieties, allowing families to take advantage of supermarket specials without compromising nutritional value.
To download the free recipe book visit www.heartfoundation.org.au
A couple of recipes from the book are featured below.
Easy chicken Nasi Goreng
Ingredients:
450g packet microwave brown rice
1½ tbsp reduced salt soy sauce
1 tbsp no added salt tomato paste
1 tbsp Thai chilli jam
1 tbsp sunflower oil
400g chicken breast mince
2 cloves garlic, crushed
2 tsp finely grated fresh ginger
400g fresh vegetable stir-fry mix
1 bunch bok choy, coarsely shredded
4 eggs
2 green shallots, thinly sliced
1 red chilli, thinly sliced
Method:
Heat rice in microwave oven following packet directions. Transfer to a large bowl. Set aside.
Combine reduced salt soy sauce, tomato paste and chilli jam in a small bowl.
Heat half the oil in a large non-stick wok over high heat. Add chicken, garlic and ginger. Stir-fry for about four minutes, breaking up mince, until it is no longer pink.
Add vegetable mix and ¼ cup water, stir-fry for a further two minutes or until vegetables are just tender.
Add bok choy and sauce mixture. Stir-fry to combine. Remove from heat. Cover to keep warm.
Heat remaining oil in a large non-stick frying pan over medium heat.
Crack eggs, one at a time, into pan. Cook for about three minutes, or cooked to your liking.
Serve eggs over rice. Sprinkle with shallots and chilli.
Spinach and ricotta rice flan
Ingredients:
250g packet microwave brown rice
5 eggs
¾ cup grated tasty cheese
2 tsp olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
250g frozen spinach, thawed, drained
420g can no added salt lentils, drained
300g fresh ricotta cheese
100g mixed baby salad leaves, to serve
100g medley cherry tomatoes, halved, to serve
Method:
Lightly spray a 23cm (top measurement) round ovenproof pie dish with oil.
Heat rice in microwave following packet directions. Transfer to a large bowl. Cool for 10 minutes. Lightly beat one egg and stir into rice with half the grated cheese until well combined.
Press mixture evenly over base and sides of prepared pie dish. Bake in a preheated 180°C oven (fan-forced) for 15 minutes or until firm.
Meanwhile, heat oil in a large non-stick frying pan over medium-high heat. Add onion and garlic. Cook, stirring, for 2-3 minutes, until lightly golden. Add spinach and lentils. Cook, stirring, for 3-4 minutes, until excess liquid has evaporated. Cool for 10 minutes.
Whisk ricotta and remaining eggs in a large bowl until combined. Stir in spinach mixture and remaining grated cheese. Season with freshly ground pepper. Spoon mixture into rice crust. Smooth over top.
Bake in same oven for about 35 minutes or until filling is set.
Meanwhile, toss salad leaves and tomatoes in a bowl. Serve flan with salad.
13°C