chicken , veg and barley soup

This hearty chicken, veg and barley soup may be perfect for the weekend if you live on the East coast! A great source of protein, low GI carbs and healthy fats, this soup is a meal in a bowl. The barley contains beta glucans which help lower cholesterol levels AND the whole thing just tastes great! 

Serves 4-6

2 tablespoons extra virgin olive oil
2 large leeks, sliced
2 medium carrots, diced
2 celery stalks, diced
2 garlic cloves, finely chopped
2 large chicken breast, diced into bite sized pieces
2 litres chicken stock
2 medium potatoes, diced
1 cup barley
4 sprigs of thyme (plus extra for garnish)
Pepper to season
2 handfuls chopped Silber beet (or kale or English spinach as alternatives)
½ bunch parley, leaves finely chopped
1 shallot, finely sliced  

1. Heat olive oil in a large pot over a low to medium heat. Add leeks, carrot, celery and garlic and fry gently until vegetables start to soften.
2. Increase the medium heat and add chicken, cooking gently for 2-3 minutes.
3. Add the stock, potatoes, barley and thyme. Season with pepper, cover and simmer for approximately one hour. Add silver beet and continue to cook until soft. Add some extra hot water if required. 
4. Remove from heat, stir through parsley and divide between bowls. Top with shallot and extra thyme. 

SIMPLY ENJOY!!!!!

You can also pack it up for lunches or quick dinners through the week. 

baked tomatoes with cheesy rice filling

This is the perfect veggie recipe. Boasting good amounts of protein, low GI carbohydrate and fibre, it will sustain your energy levels and assist with muscle maintenance. 

It's such a versatile dish to make, as you can use whatever grain you prefer, add whatever herbs are in season, and use your favourite legumes. even swap the cheddar for some feta cheese - make it yours. 

Serves 4

1/2 cup low GI brown rice

1 cup (250ml) water

8 large ripe tomatoes

2 shallots, finely sliced

1 cup grated tasty cheese

125g can four bean mix, drained and rinsed

50g button mushrooms, finely chopped

1 tablespoon finely chopped fresh parsley

1 tablespoon finely chopped fresh basil

1.  Preheat oven to 160°C. In a saucepan over high heat bring rice and water to boil, stirring occasionally. Reduce heat to low, cover saucepan and simmer for 25 – 30 minutes. Remove saucepan from heat and stand, covered for 5 – 10 minutes.

2.  Cut tops off tomatoes. Gently spoon pulp out of tomatoes into a bowl. Mash pulp with a fork. Combine cooked rice, tomato pulp, shallots, ½ cup grated cheese, four bean mix, mushrooms parsley and basil.

3.  Divide rice mixture into tomatoes, top with remaining grated cheese. Place tomatoes into oven proof dish with enough hot water to come 1cm up the side of tomatoes.

4.  Place dish into oven, bake uncovered for 30 minutes, until cheese is melted and tomatoes have softened. Serve with green salad drizzled with olive oil.

Nutrition information (for two tomatoes): Kilojoules: 1311kJ (315cal) Protein: 17g Carbohydrate: 32g Fat: 11g Saturated fat: 7g Fibre: 7g sodium: 325g

Overnight oat parfaits

Serves 2-3

1 cup oats
1 cup milk
1 teaspoon cinnamon
1 tablespoon pepitas
1 tablespoon sunflower seeds
1 tablespoon honey
1/2 teaspoon vanilla bean paste or 1 teaspoon vanilla essence
1 cup thick Greek yoghurt
1/2 cup blueberries
1/2 cup strawberries, roughly chopped
2 tablespoon roasted almonds, roughly chopped

1. Combine oats, milk, cinnamon, pepitas, sunflower seeds, honey and vanilla in a bowl and refrigerate overnight.

2. When oats are ready, layer oat mixture, yoghurt, berries and roasted nuts in a glass or jar.

Notes

• You can include any fruit, nuts or seeds that you desire.
• Make a batch at the start of the week for a quick breakfast during the week.

Nutrition information (per serve – based on 3 serves): Kilojoules: 1600kJ (380cal) Protein: 14g Carbohydrate: 45g Fat: 14g Saturated fat: 4g Fibre: 5g Sodium: 81mg

Cajun chicken burgers

Makes 4 burgers

500g Chicken mince

1 tablespoon Cajun spice mix

2 shallots, finely sliced

1 bunch parsley, finely chop leaves and some of the stems

1 large (400g) tomato, sliced

1 large (300g) zucchini, shaved into wide ribbons with a vegetable peeler

2 cups leafy green mix e.g. baby spinach, rocket, lettuce

1 tablespoon of rice bran oil

½ cup Greek yoghurt

Juice of half a lemon

4 wholegrain rolls

1. Combine chicken mince, Cajun spice mix, shallots and half of the parsley leaves and stems. Mix well until combined then shape into 4 patties.
2. Heat oil in a non-stick frying pan over medium heat. Add the chicken patties and cook for 3-4 minutes each side or until golden brown and cooked through.
3. Meanwhile make herbed dressing by combining Greek yoghurt, lemon juice and the rest if the parsley leaves and stems.
4. Make burger with pattie, salad, herbed yoghurt dressing and tomato chutney (see recipe).

Notes

Double the recipe to make more patties for lunches during the week.

Freeze extra patties for meals another week.

Nutrition information (per serve): Kilojoules: 1976kJ (470cal) Protein: 36g Carbohydrate: 43g Fat: 3g Saturated fat: 0g Fibre: 6g Sodium: 680mg