Main meal recipes
Fast vegie spaghetti
Easy beef hotpot
Lamb and mushroom kebabs
One pot chicken curry (A Tomorrow People recipe)
Parmesan, tuna, tomato and herb penne
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Fast vegie spaghetti
10 minutes preparation + 10 minutes cooking
11 serves of vegies in this recipe
- 500g spaghetti or other pasta
- 2 teaspoons vegetable oil
- 1 small onion, thinly sliced
- 1 small carrot, thinly sliced
- 1 small celery, thinly sliced
- ½ capsicum, seeded and cut into small dice
- 1 small zucchini, cut into small dice
- 570g tomato based pasta sauce
- ¼ cup grated Parmesan cheese
Cook pasta according to packet directions and drain. Heat oil in a saucepan, add onion and cook until soft.
Add other vegetables, stirring until well mixed. Lower heat, cover and cook for 5-7 minutes.
Add pasta sauce to vegetables and heat through. Remove from heat and serve over pasta. Sprinkle with cheese.
Serves 4-6.
Variation: Substitute other vegetables for those listed – use those you have in the refrigerator or freezer.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.
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Easy beef hotpot
- 1kg chuck or blade steak, cubed
- 2 tablespoons of flour
- 2 teaspoons paprika
- 425g can crughed tomatoes
- 2 medium onions, sliced
- 1 clove garlic, crushed
- 2 sticks celery, sliced
- 2 large carrots, thickly sliced
- 1 turnip, cut into large chunks
- 3 medium potatoes, cut into large chunks
- 1 cup red wine or stock
Preheat oven to 180°C. Toss meat, flour and paprika in a plastic bag, tip into a heavy casserole dish, Add all remaining ingredients and stir to combine, Press a piece of baking paper over the ingredients and cover closely with a lid. Cook for 2 hours without lifting the lid. Check for seasoning and tenderness, returning to oven if more cooking time is required. Serves 6
Serving Sugestion
Serve with mashed potatoes and steamed green vegetables.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.
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Lamb and mushroom kebabs
20 minutes preparation + 10 minutes cooking, 6 serves of vegies in this recipe.- 500g lean lamb round, cut into cubes
- 8 button mushrooms, halved
- 1 green capsicum, seeded and diced
- 8 cherry tomatoes
- 1 medium red onion, cut into wedges
Marinade
- 2 teaspoons wholegrain mustard
- 2 teaspoons mint jelly
- 2 teaspoons reduced-salt soy sauce
Thread lamb and vegetables onto skewers. Mix marinade ingredients together and microwave for 40 seconds to combine.
With a pastry brush, coat meat and vegetables with marinade. Preheat barbecue or grill to moderately hot.
Cook kebabs for 5–10 minutes, turning frequently and brushing regularly with marinade.
Serves 4.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.
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Parmesan, tuna, tomato and herb penne
Serves 4Ingredients
- 425g canned tuna in spring water*
- 700g tomato pasta sauce*
- 500g penne pasta
- ¼ cup fresh breadcrumbs
- 2 tablespoon fresh herbs (e.g. thyme)
- Grated parmesan to taste
- 1 tablespoons margarine spread*
* The Heart Foundation recommends you look for the Heart Foundation Tick products
Method
1. Preheat oven to 200°C.
2. Combine flaked canned tuna, tomato pasta sauce and cooked penne pasta in an ovenproof dish.
3. Sprinkle with fresh breadcrumbs, fresh thyme leaves and grated parmesan.
4. Top with a little margarine and bake in oven until golden.
Recipe from the Heart Foundation’s Deliciously Healthy Cookbook.
To purchase your own Heart Foundation cookbook, please call 1300 36 27 87 or go to Heart Foundation.