Studioz Thai Beef Salad

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Preperation time: 30 mins
Cooking time: 10 mins

Ingredients (serves 4)

  • 500g rump steak
  • black pepper
  • 2 tbspn lime juice
  • 2 tbspn fish sauce
  • 2 tbspn brown sugar
  • 1 teaspoon sesame oil
  • 1/4 chinese cabbage
  • 1 cup fresh corriander sprigs
  • 1 cup fresh mint
  • 100g snow peas, trimmed
  • 1 lebanese cucumber, sliced
  • 1 small red onion, thinly sliced
  • 200g cherry tomatoes, halved

Preparation

Trim excess fat off steak and season with black pepper to taste.
Cool steak on lightly oiled char-grilled for a few minutes until medium rare. Remove from heat, allow to cool and then slice into thin strips.

Put lime juice, fish sauce , sesame oil and brown sugar into a jug and whisk to combine.
Combine cabbage, half the corriander, the mint, snow peas, cucumber, onion and tomatoes on a large salad in individual salad bowls.

Top with sliced steak, drizzle with dressing and garnish with the remaining corriander.
This is really healthy and tasty meal loaded with protein and fibre. Try it out, you’ll love it!

Studioz’ Tips For Making Your Salad A Little Less Ordinary

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I recently conducted a nutrition seminar and I was asked a number of questions about salads and how to make them less boring, because there’s only so much lettuce you can eat right!  Well, here’s some of the ideas that i use to make a salad lesss ordinary.

  • Try using a variety salad mix with lots of colour, rather than just using iceberg lettuce.
  • Add ingredients such as red and yellow cherry tomatoes, cabbage, egg, beetroot, olives, cucumber, sweet potato, celery, corn,  peas, fresh fruit such as apple, mango strawberries, raspberries, cantelope, blueberries, pineapple, orange, etc.
  • Try a rice salad using wholemeal rice and mixing in your favourite vegies and fruits, serve warm or cold.
  • Incorporate some different  textures such as hokein noodles, pasta and beans.
  • Add some good quality protein such as chicken, lean beef, fish, tuna or try some different flavours such as turkey, emu, kangaroo or even crocodile.
  • Make up your own dressings using your favourite herbs, orange, mango, lemon and lime juice.
    Everyone is different so find flavours that work for you and don’t be afraid to use ingredients you wouldn’t normally use in a traditional garden salad, you’ll be surprised that it doesn’t actually taste like a salad, but rather a beautiful tasting meal!

Creamy Chicken and Mushroom Pasta

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Per serve this meal contains approx. 400 calories, including 44g of carbohydrates, 36g of protein, 6g of fat, 277mg sodium and 9.6g of fibre.

Ingredients:

  • 1 tblspn cornflour
  • 375ml can light evaporated milk
  • 1/2 tsp olivie oil
  • 300g skinless chicken breast
  • 1 large red onion, sliced
  • 200g button mushrooms
  • 2 zucchini, diced
  • 1 bunch broccolini, cut into 4cm lengths
  • 2 garlic cloves, crushed
  • 1 tblspn wholegrain mustard
  • 375g fettuccine
  • 2 tblspn fresh dill sprigs

Preparation:

1. Place the cornflour in a small bowl.  Add enough milk to form a smooth paste.  Stir in the remaining milk.
2. Brush a large non-stick pan with oil.  Heat over medium-high heat.  Add the chicken and cook until browned.  Remove from the pan.
3. Add the onion, mushrooms, zucchini, broccolini and garlic to the pan.  Cook for 3-5 minutes, or until tender.  Add the milk mixture to the pan and bring to the boil.  Stir in the chicken and mustard.
4. Meanwhile, bring a large saucepan of water to the boil and cook pasta.  Drain and keep about 80ml of water.
5. Add the pasta and reserved cooking liquid to the pan with the sauce.  Toss to combine.  Top with dill.  Serve with a salad of your choice.

Serves 4.

Recipe courtesy of Diabetic Living.

Asian Style Chicken Salad

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If you love chicken and love salad, but are sick of eating lettuce leaves, give this a try.  This is a great chicken salad that is packed with flavour, protein and carbs. 

It takes 15 minutes to prepare and 10 minutes cooking time.

Ingredients:

  • 1L (4 cups) water
  • 1 brown onion, halved
  • 2 single chicken breast fillets
  • 1 carrot, peeled, cut into matchsticks
  • 150g snow peas, thinly sliced
  • 1 red capsicum, thinly sliced
  • 1/2 cabbage, finely shredded
  • 3 green shallots, ends trimmed, thinly sliced diagonally
  • 1/2 cup fresh coriander leaves
  • 2 tblspn fresh lime juice
  • 1 tblspn fish sauce
  • 2 tsp brown sugar

Preparation:

Place water, onion and chicken in a saucepan over medium heat.  Bring to the boil.  Reduce heat to low and cook, covered, for 10 minutes or until cooked.  Drain chicken and discard onion.

Place carrot and snow peas in a bowl.  Cover with boiling water.  Set aside for 1 minute or until bright green and tender crisp.  Refresh under cold running water.

Shred chicken.  Place chicken, carrot, snow peas, capsicum, cabbage, shallots and coriander in a bowl. 

Combine lime juice, fish sauce and sugar in a jar.  Pour over salad and combine.  Divide among serving bowls to serve.

Serves 4.

Recipe provided by Chrissy Freer of Australian Good Taste magazine.

Studioz’ Special Fried Rice

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This meal is packed full of carbohydrates and is fantastic hot or cold.  This is a great meal loaded with energy and you can combine other ingredients to suit your taste, such as prawns, chicken, bean shoots, salt-reduced soy sauce and so forth.  I often have this for lunch.  It’s also fantastic as a side dish with fish, chicken or lean cuts of red meat with a variety of colourful vegetables for a truly balanced meal.

 

 

Ingredients:

  • 2 cups of medium grain rice
  • Spray oil
  • 1 large diced brown onion
  • 150 grams of diced lite ham
  • 3 eggs
  • 1 diced red capsicum
  • 1 cup of fresh / frozen peas
  • 1 cup of fresh / frozen corn kernels
  • 1 1/2 cups of sliced fresh mushrooms

Preparation:

Cook rice in a rice cooker or in a large casserole dish in the microwave oven.

While the rice is cooking, in a frying pan, spray with a light cooking oil.  Add the 3 eggs to the heat and once cooked, remove from the heat and cut into pieces.

Combine diced ham and onion and cook in the frying pan until golden brown.  Add remaining ingredients and then place lid on the frying pan and simmer until all ingredients are cooked.

Once cooked, add the rice to the frying pan with the egg and stir through until all the ingredients are combined.

Serves 4 people.

Studioz Big Salad

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This is a great meal to prepare when you want something quick and healthy – it’s great in summertime too.

Ingredients:

  • Large bowl of mixed salad
  • 1 tomato
  • 6 olives
  • 3 baby beetroot cut in half
  • 2 boiled egg whites
  • 1 cup diced sweet potato
  • 1/2 cup of diced low fat cheese
  • 1/2 cucumber
  • 1 sliced carrot
  • 1 tblspn low fat, low carb salad dressing
  • 1 grilled diced chicken breast / 185g can of tuna in springwater

Preparation:

If having chicken, allow approx. 20 minutes to give time for the chicken to cook thoroughly and cool slightly before eating.

This is such a great meal to prepare and eat – you can add as much salad mix as you like and additional tomatoes, etc as required.  It has so much goodness in it and your body will work overtime burning calories digesting all that green leafy salad mix.

Tip:  If you can’t find a low calorie salad dressing you like, experiment with different herbs and citrus juices such as lemons and limes.

Pasta Spirals with Salmon & Pine Nuts

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This fresh pasta dish will not only provide a good amount of iron, but also supplies slow release carbohydrates, protein and a good balance of healthy fats including omega 3 fatty acids.

Ingredients:

  • 2 cloves crushed garlic
  • 1 diced brown onion
  • 1 tbspn olive oil
  • 300g sliced mushrooms
  • 400g pink salmon
  • 250g of pasta spirals
  • 150g of baby spinach leaves
  • Small bunch of chopped parsley
  • 60g of lightly roasted pine nuts
  • Pepper to taste

Cooking Instructions:

Add pasta to boiling water and cook to taste. 
While the pasta is cooking, in a separate frying pan, combine garlic, onion, pepper and olive oil.  Cook ingredients until onion softens.  Add to this the mushrooms and a can of salmon, being careful not to break up the salmon too much, and then lower the heat.  Add to cooked, strained pasta and add baby spinach leaves and parsley and sprinkle with pine nuts to serve.

Serves 6 people, is quick to prepare, tastes great and is very healthy.

Recipe courtesy of Debbie Iles, Dietician and Nutrionist.

Frozen Summer Smoothie Icy-Poles

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This is an awesome treat on a really hot day that’s good for you as well as the kids.  Plus, it’s so simple.
Just take the  following ingredients and mix them thoroughly in a blender:

  • 2 cups of milk
  • ¾ cup of strawberries
  • ½ cup of Yoplait Forme vanilla yoghurt
  • 3 egg whites
  • 3 tblspns of rolled oats
  • 1 tspn of honey

Once blended, pour into 6 icy pole moulds and place in the freezer until frozen.  Then enjoy!

Honey & Cheese Muffin Snack

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This is a fantastic snack that I often use to give me a bit of an energy boost.  It’s fast and simple to prepare.

Ok, use wholemeal toasting muffins.  Cut in half and toast.  Spread honey, no margarine and then add a slice of low-fat cheese on top.  It may not be for everyone, but I love it!  Give it a go, you may be surprised.

Banana Smoothie

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This is a fantastic healthy snack that is quick and easy to prepare and is one of my personal favourites! JBanana smoothieust mix it all up in the blender.

Ingredients:

  • 1 cup of skim milk
  • 1 medium sized banana
  • 2 raw eggs (1 yolk)
  • 2 generous tablespoons of your favourite low-fat, low-sugar, yoghurt
  • 1 or 2 tablespoons of uncooked rolled oats (optional)

This is great for breakfast or as a morning or afternoon snack. Although I’ve used banana, you can add whichever fruit and other ingredients to meet your personal taste – just make sure that you stick to all low-fat and low-sugar ingredients.

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