Clinical nutrionist Sarah Di Lorenzo knows families love a takeaway meal on Friday nights, but if want the fun of fast food, with a healthier twist she has got just what you need with these yummy swap recipes.
Healthy fried rice – with extra veg!
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2 tablespoon of sesame oil
2 eggs whisked
1 white onion
2 chopped carrots
1/2 cup of peas
1 cup of broccoli
1 chopped capsicum
1 cup of snow peas
Salt and pepper
3 cloves of garlic minced
Pinch of chilli flakes
1 tablespoon of fresh minced ginger
2 cups of cooked brown rice
1 chopped spring onion
1 cup of spinach leaves
1 tablespoon of tamari
Over a medium heat and 1 teaspoon of the sesame oil and then the whisked egg, cook and set aside.
Add another 2 teaspoons of the sesame oil and the onion next the carrots cooking until the onion is translucent.
Next add the rest of the vegetables with the salt cooking for about 10 minutes. Add the egg back in.
Add the ginger, garlic, pepper flakes, and 1 tablespoon of sesame oil and add the rice bringing everything together.
Remove from the pan and add the tamari and spring onion.
Chicken nuggets and chips
500 grams of chicken breast cut into bit sized pieces
3 cups of crushed gluten free cornflakes
1 egg beaten
Salt and pepper
1/2 cup of olive oil
2 large sweet potatoes
Preheat the oven to 180 degrees.
Cut the sweet potato into chips. Line a baking tray with baking paper. Add the sweet potato in wedges and season with salt and pepper. Into the oven for 15 – 20 minutes.
Crush the corn flakes into small pieces. Place the corn flakes on a plate and the beaten egg on a small plate.
Add the chicken to the egg and then the cornflakes, add salt and pepper. Pour 1/2 the oil into a fry pan and heat, fry the chicken in batches. Turn each piece of chicken and be careful not to lose the cornflakes.
If the cornflakes start to burn then turn down the heat. Each batch you use add more oil.
Serve with a garden salad
1/2 iceberg lettuce1/2 chopped red onion1 chopped cucumber1 carrot grated1 cup of cherry tomatoes cut in 1/2
Olive oilLemon JuiceSalt and pepper
Halal snack pack
4 tablespoons of extra virgin olive oil
Juice of 1 lemon
3 teaspoons paprika
3 teaspoons cumin
3 teaspoons of chopped parsley
2 teaspoons of black pepper powder
1 teaspoon of salt
100 grams of cheese
Home made bbq sauce
500 grams of potato cut into wedges.
Preheat the oven to 180 degrees. Chop the potato into wedges and bake for 30 minutes. Important that the potato is crunchy.
Combine the oil, lemon juice, garlic, pepper, paprika, cumin to make the marinade. Mix well. Score the beef and rub in the marinade leaving overnight.
Cook the meat on a bbq, in a pan or under the grill.
Assemble with the sauces, cheese sprinkled across the top and serve with a garden salad.
Home made BBQ sauce
1/2 tablespoon of olive oil
1 chopped onion
2 cups of passata
3 cloves of crushed garlic
1/4 cup of tomato puree
2 teaspoons of honey
1/4 cup of balsamic vinegar
1 tablespoon of paprika
1 tablespoon of Worcestershire sauce
Cook the onion and garlic in the olive oil in a pot until transparent. Add the remainder of the ingredients, bring to the boil and simmer for 10 minutes. Enjoy !
Sarah’s broccoli pizza
1 head broccoli, cut into florets
1/3 cup almond flour
2 cloves garlic, crushed
1/2 cup grated mozzarella cheese
salt and pepper
1 cup shredded cheese
1 tomato, sliced
1/2 red onion, sliced
1/4 cup fresh basil
3/4 cup shredded cooked chicken breast
Preheat oven to 200°C. Line a baking tray.
Blitz the broccoli to resemble rice in a food processor and then transfer to a tea towel and squeeze out as much water as possible.
In a bowl, combine the broccoli rice with the egg. Stir in almond flour, garlic, cheese, salt and pepper. Mix well.
Shape the broccoli mixture into a pizza-shaped circle about 1/2 cm high on the baking paper. Bake for 10–15 minutes or until golden brown. Remove from the oven.
Add the topping ingredients and bake for a further 8–10 minutes, or until golden brown.
Recipe note: you can add whatever toppings you like.