Gut Health Archives - Page 5 of 7 - Nutrition Connection

Ingredients

For the soup:

3 tbs extra virgin olive oil
1 onion, diced
1 carrot, diced
1 celery, diced
1 bunch parsley, stalks only, finely chopped
2 cloves garlic, minced
1 tsp dried Italian herbs
1 sweet potato, cut into eighths
600g skinless chicken thigh cutlets, bone in
750mL chicken stock
1 cup brown basmati rice

For the cheese toast:

Tip! You could freeze a couple of portions to save for another day. If so, cut back the quantity of cheese toasts and prepare as needed.

Method

Heat oil over a low heat in a large saucepan. Add onion, carrot, celery and parsley stalks and sauté for 10 minutes or until so! and translucent. Add garlic and dried herbs and cook for a further minute.
Add sweet potato and chicken. Add stock, rice and 750mL water. Cover and simmer for 40 minutes, or until chicken and rice are cooked through.
Remove chicken from the pot. Remove the meat from the bones and discard the bones. Use two forks to shred the meat and return the meat to the soup. Divide into four serving bowls.
Meanwhile, preheat grill. Toast the bread and then top with grated cheese. Place under the grill for five minutes, or until cheese is melted and golden.

Tips

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Nutrition Per Serving

Ingredients

Method

Preheat grill.
Cook pasta as per packet instructions. Drain. Stir through pesto and add to a small baking tray.
Combine breadcrumbs and cheese, and scatter over pasta. Drizzle with oil. Grill for 10 minutes, or until golden.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat oven to 200˚C.
Place potato in the corner of a flat sheet of aluminium foil. Drizzle over the oil and season with salt. Wrap the potato in the foil and bake for 75 minutes, or until the potato is cooked through.
Once the potato is cooked, heat baked beans according to the packet instructions.
Carefully remove the potato from the foil and place it into a bowl. Cut the potato into quarters. Top with baked beans, cheese and sour cream. Season with freshly cracked black pepper.

Tips

Nutrition Per Serving

Ingredients

Method

Spread mayonnaise along the centre of the wrap.
Add cheese, salmon and spinach.
Fold the wrap and serve immediately.

Tips

Nutrition Per Serving

Ingredients

1 cup dried wholemeal pasta
Large handful frozen peas
Extra virgin olive oil
2 bacon eyes, diced
¼ onion, finely chopped
Parmesan cheese, to serve

Method

Cook pasta according to packet instructions. With 3 minutes to go, add peas to the pot of pasta. Finish cooking, then drain and set aside.
Meanwhile, heat a drizzle of oil in a frypan over a medium-high heat. Add bacon and onion and fry for 8-10 minutes, or until cooked through and crisp. Transfer to a plate lined with paper towel.
Combine pasta, peas, bacon and onion. Divide into 2 serving bowls. Dress with a drizzle of oil and top with freshly grated parmesan cheese.

Tips

Nutrition Per Serving

Ingredients

1 tbs extra virgin olive oil
1 spring onion, finely chopped
1 clove of garlic, finely sliced
Handful of parsley leaves, chopped
1 x 110g can sardines in springwater, drained
Half a lemon, zested, cut in half
Chilli flakes, optional
2 slices wholegrain bread

Method

Heat oil in a frying pan over medium heat. Add spring onion and garlic and cook for 1 minute.
Add parsley, sardines, lemon zest, juice of one lemon quarter and chilli, if using. Toss together in the pan until sardines are warmed through (2-3 minutes).
Meanwhile, toast the bread.
Top toast with sardine mixture. Garnish with freshly cracked black pepper and serve with the remaining lemon wedge.

Tips

Nutrition Per Serving

Ingredients

2 slices wholegrain bread
1 tsp mustard
1 x 95g can tuna in oil (drained)
¼ avocado, sliced
40g grated cheddar cheese
Extra virgin olive oil

Method

Preheat sandwich press.
Meanwhile, prepare sandwich by spreading mustard on one side of the bread. Top with remaining fillings and second slice of bread. Drizzle the top of the sandwich with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

100g pumpkin, peeled and sliced very thinly
1 small zucchini, sliced very thinly lengthways
Extra virgin olive oil
1 marinated roasted capsicum, sliced
25g goat’s cheese, crumbled
2 slices wholegrain bread

Method

Preheat oven to 200˚C.
Add pumpkin and zucchini to a small baking tray, drizzle with oil and bake for 30 minutes.
Preheat sandwich press.
Meanwhile, prepare sandwich by layering vegetables and cheese on one slice of bread. Top with the second slice of bread and drizzle with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat sandwich press.
Meanwhile, prepare sandwich by layering cheese and beans on one slice of bread. Top with the second slice of bread and drizzle with oil, then add to sandwich press.
Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Whisk together eggs, cheese and cream. Set aside.
Heat oil in a frying pan over a low-medium heat. Add eggs to the pan. Using a flexible spatula, gently push the egg mixture around the pan until cooked through.
Meanwhile, toast the bread.
Top bread with scrambled eggs, garnish with chives and serve immediately.

Tips

Nutrition Per Serving

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