Whether you have a fussy eater or a child who eats anything these recipes aim to please!
- 12 wonton wrappers
- 1 teaspoon olive oil
- 100g rind less shortcut bacon, chopped
- 100g button mushrooms, sliced
- 1 medium tomato, de seeded, chopped
- 1 tablespoon finely chopped fresh flat-leaf parsley leaves
- 2 eggs
- 1/2 cup reduced-fat milk
- 1/4 cup grated reduced-fat cheese
Preheat oven to 200°C/180° fan-forced. Lightly grease two 1/3 cup-capacity, 6-hole muffin pans.
Place 1 wonton wrapper in each hole. Press down firmly to line base and sides.
Heat oil in a medium non-stick frying pan over medium-high heat. Add bacon and mushrooms. Cook, stirring occasionally, for 5 to 7 minutes or until bacon is crisp and mushrooms tender. Transfer to a bowl. Set aside to cool.
Add tomato and parsley to bacon mixture. Whisk eggs and milk together in a jug. Divide bacon mixture between muffin holes. Pour over egg mixture. Sprinkle with cheese. Bake for 18 to 20 minutes or until egg is set. Cool in pan for 3 to 4 minutes. Serve.
- 5 eggs, lightly beaten
- 1 cup 50% less-fat cheddar cheese, grated
- 1/2 small carrot, peeled, grated
- 1/2 small zucchini, grated
- 1/2 cup microwave brown rice
- 1/4 cup fresh flat-leaf parsley leaves, finely chopped
- 1/4 cup reduced-fat milk
- Olive oil cooking spray
- 1/4 cup tomato and basil pasta sauce
- 60g 97% fat-free shaved leg ham, shredded
- 100g cherry tomatoes, halved
- 1/4 cup fresh basil leaves
Select all ingredients
Preheat oven to 180°C/160°C fan-forced. Combine eggs, 1/2 cup cheese, carrot, zucchini, rice, parsley and milk in a bowl. Season with pepper. Spray a 6-hole, 1/3 cup capacity muffin pan with oil spray. Divide mixture between the holes of prepared pan.
Bake for 15 to 20 minutes or until just set. Stand for 5 minutes before turning out of pan. Preheat grill on high. Place frittatas, top-side up, on a baking tray. Spread tops with pasta sauce. Top with ham, tomatoes and remaining cheese.
Grill for 5 minutes or until cheese is golden. Stand for 5 minutes. Sprinkle with basil
Sneak extra vegetables into your child’s day (and yours too!) with this easy one-skillet pasta recipe. Finely chop mushrooms to resemble the texture of ground beef and stir them into a classic meat sauce for an extra-healthy twist on a dinnertime favorite.
- 1 tablespoon extra-virgin olive oil
- 500 grams of lean ground beef
- 250 grams of mushrooms, finely chopped or pulsed in a food processor
- ½ cup diced onion
- 1 can no-salt-added tomato sauce
- 1 cup water
- 1 tablespoon Worcestershire sauce
- 1 teaspoon Italian seasoning
- ¾ teaspoon salt
- ½ teaspoon garlic powder
- 250 grams of whole-wheat spiral pasta
- ½ cup shredded cheddar cheese
- Chopped fresh basil for garnish (optional)
Heat oil in a large skillet over medium heat. Add beef, mushrooms and onion and cook, stirring, until the beef is no longer pink and the mushroom liquid is mostly evaporated, 8 to 10 minutes.
Stir in tomato sauce, water, Worcestershire, Italian seasoning, salt and garlic powder. Add pasta. Bring to a boil. Cover, reduce heat and cook, stirring once or twice, until the pasta is tender and most of the liquid is absorbed, 16 to 18 minutes.
Sprinkle the pasta with cheese, cover and cook until the cheese is melted, 2 to 3 minutes more. Garnish with basil, if desired.
This classic barbecue chicken pizza a healthy twist with hidden shredded zucchini in the sauce. It’s a great way to sneak extra veggies into both you and your children’s diet!
- 500 grams of boneless, skinless chicken breast
- ¾ cup barbecue sauce (see Tip)
- 1 pound whole-wheat pizza dough
- 2 tablespoons extra-virgin olive oil, divided
- 1 medium zucchini
- 1 cup shredded part-skim mozzarella cheese
- Chopped fresh parsley or coriander for garnish (optional)
Preheat oven to 425°F. Coat a large rimmed baking sheet with cooking spray. Place chicken in a large saucepan and add water to cover by 2 inches.
Bring to a simmer. Reduce heat to maintain a gentle simmer and cook until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 15 minutes.
Remove the chicken to a clean cutting board. (Discard poaching liquid or save for another use.) Let cool slightly, then shred the chicken into bite-size pieces with two forks. Transfer
to a bowl and stir in ¼ cup barbecue sauce.
Meanwhile, roll pizza dough out on a lightly floured surface to the approximate size of the baking sheet. Transfer to the prepared baking sheet and brush with 1 tablespoon oil. Bake until golden in spots, about 10 minutes.
Grate zucchini through the large holes on a box grater; pat dry with a clean kitchen towel. Combine the zucchini with the remaining ½ cup barbecue sauce in a small bowl.
Turn the crust over and brush with the remaining 1 tablespoon oil. Evenly top with the saucy zucchini, the chicken and mozzarella.
Continue baking until the cheese is melted, 6 to 8 minutes more. Serve sprinkled with parsley (or coriander), if desired.
Tip: Check the sodium of your favorite barbecue sauce—some can be quite high.
Trim 9 grams of fat and almost 100 calories in this makeover of cheesy chicken-and-broccoli casserole. All the raw ingredients are layered in a skillet, then simmered for a quick weeknight dinner
- 250 grams of whole-wheat egg noodles
- 400 grams of reduced-sodium chicken stock
- 500 grams of boneless, skinless chicken breasts, trimmed, cut into ¾-inch pieces
- 1 package frozen broccoli florets, thawed and chopped, if desired
- 1½ cups skim milk
- ½ cup reduced-fat mayonnaise
- 3 tablespoons all-purpose flour
- 1½ teaspoons dry mustard
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1½ cups shredded cheddar cheese
Place noodles in a large skillet. Pour stock over the noodles. Layer chicken, then broccoli over the noodles. Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli. Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes. Meanwhile, position rack in upper third of oven; preheat broiler. When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes
- 5 wheat biscuits (75g if you are using the crumbs)
- 1 cup raisins or sultanas
- ½ cup sunflower seeds
- ½ cup desiccated coconut
- 4 Tbsp cocoa
- 2-3 Tbsp Water
Place all ingredients into a food processor, whizz until finely ground, slowly add water until the mix comes together and you can form balls.
Roll into 12-15 balls (you can roll in additional coconut if you wish)
Store in an airtight container for up to 5 days, they can be frozen
Notes: Allergy notes, traditional wheat biscuits breakfast cereal can be substituted for gluten free wheat biscuits breakfast cereal
- 2 cups water
- 85 g chicken-flavoured 2-minute noodles
- 1 cup chicken chopped cooked
- 2 tsp parsley finely chopped
- 2 eggs lightly beaten
- 2 tbs cheese grated
Boil water in a small pot. Add noodles and flavour sachet to the pot, and once noodles are tender, drain. Combine noodles, chicken, parsley and eggs in a bowl and mix well.
Pour the mixture into a 20cm non-stick frypan.
Cook over medium heat until centre is just firm.
Sprinkle cheese over top of omelette and put under a hot grill until cheese is melted and browned.
- 500 g sausage
- 500 g beef mince
- 1 cup fresh breadcrumbs
- 1 egg
- 2 tsp curry powder
- 2 onion
- 1/2 cup water
- 1/2 cup tomato sauce
- 2 tsp white vinegar
- 1/4 cup brown sugar
- 1/4 cup Worcestershire sauce
- 25 g butter
Combine all loaf ingredients and mix well.
Put into an ovenproof dish with enough room for basting.
Shape into a loaf and bake at 180C for 30-45 minutes.
While loaf is baking, place sauce ingredients in a pan, bring to the boil then simmer for 5 minutes.
Pour over loaf and bake for a further 45 minutes, basting frequently.
Notes: Steak sauce can substitute tomato sauce.
A fun way of getting the kids to eat their veggies!
- 1 avocado diced
- 4 potatoes medium
- 200 g pumpkin
- 400 g canned chopped tomato
- 400 g canned cannellini beans
- 1 tsp paprika
- 1 tbs golden syrup
- 1/2 cup cheese grated
- 1/4 cup sour cream
- 1 tbs olive oil
Preheat oven to 200C. Peel and slice the potatoes and pumpkin into wedges. Place on oven tray, drizzle with olive oil and salt to taste and bake in oven for 35 minutes until tender.
In a medium saucepan add tin tomatoes, paprika and golden syrup. Heat over medium heat until boiling. Add in drained cannellini beans and cook covered for 10 minutes.
To assemble, lay potatoes and pumpkin on a flat plate. Top with tomato/bean mixture, then grated cheese, avocado and dollops of sour cream.