Healthy Recipes: Veggie Quinoa Bowl & Avocado Egg Salad
Broccoli with Balsamic Mushrooms
Servings - 6
Cooking Time - 25 mins
500g broccoli, cut into 2cm florets, stems peeled if desired
3 tablespoons extra-virgin olive oil, divided
250g shiitake mushrooms, stems removed, caps sliced
100g button mushrooms, quartered
¼ teaspoon salt
2 large cloves garlic, minced
2 tablespoons balsamic vinegar
1 tablespoon reduced-sodium tamari
1 tablespoon butter
¼ teaspoon crushed red capsicum (or a similar spice)
Cook broccoli in a pot of boiling water until just tender, 3 to 4 minutes. Drain.
Heat 2 tablespoons oil in a large frying pan over medium-high heat. Add shiitakes and button mushrooms, sprinkle with salt and cook, stirring often, until deeply brown in spots, 5 to 8 minutes.
Reduce heat to medium; add garlic and the remaining 1 tablespoon oil and cook, stirring, for 30 seconds. Add vinegar and tamari and cook for 30 seconds more. Remove from heat; stir in butter, then add the broccoli and crushed red capsicum and gently toss to combine.
P 4g | C 10g | F 10g
Chicken Enchilada Soup
Servings - 6
Cooking Time - 45 mins
1 tablespoon canola oil
1 cup chopped onion
3 cloves garlic, minced
5 cups low-salt chicken broth/stock
1 x 500g can diced tomatoes
1 x 100g can diced green chilli
6 corn tortillas, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
2 cups shredded cooked chicken breast
100g reduced-fat cream cheese, softened
¾ cup shredded Cheddar cheese
1 ½ teaspoons cornstarch
Fresh coriander, sour cream and/or guacamole for garnish
Heat oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic and cook, stirring, for 1 minute. Add broth, tomatoes, chiles, tortillas, chili powder and cumin. Bring to a boil, stirring occasionally. Reduce heat to a simmer. Cover and cook for 20 minutes.
Add chicken and cream cheese, stirring until the cream cheese is melted. Remove from heat. Combine shredded cheese and cornstarch in a small bowl and gradually add to the soup, stirring until melted. Return the pot to medium heat and cook until hot, 1 to 2 minutes. Serve the soup with coriander, sour cream and/or guacamole, if desired.
P 26g | C 23g | F 15g