Healthy Comfort Food

Following on from last weeks blog, we are pleased to provide some healthy recipes that will bring that warm comforting feeling in this cold weather.

These recipes have been provided to enerG+ boxing & pilates studio by David Finnin - Dietitian & Nutritionist from Diet for You.

Beef, Barley and Vegetable Soup

1 tsp olive oil

150g blade steak, excess fat trimmed, cut into small pieces

1 brown onion, finely chopped

2 garlic cloves, crushed

1 tsp dried oregano

750ml (3 cups) water

1 ½ tsp chicken stock powder

50g (¼ cup) pearl barley drained

1 large carrot, peeled, coarsely chopped

1 celery stick, trimmed, coarsely chopped

1 medium ripe tomato, coarsely chopped

50g brown lentils, drained

Heat half the oil in a large saucepan over high heat. Add the beef and cook, stirring often, for 2-3 minutes or until browned. Transfer to a plate.

Add remaining oil to the pan. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and oregano, and cook, stirring for 1 minute or until aromatic.

Add the beef, water, stock powder, pearl barley, brown lentils, carrot and celery. Bring to the boil, skimming the surface with a metal spoon to remove scum. Reduce heat to low. Cook, partially covered, for 1 hour or until the beef is tender.

Add the tomato. Cook for 5 minutes or until heated through. Season with salt and pepper.

Chicken Kaisimin with Rice

500g chicken mince

1 brown onion diced

2 carrots diced

Hand full of green beans, chopped

1 red capsicum, diced

1 tsp curry powder

3 cups chicken stock (reduced salt)

1 tb soy sauce

Salt/pepper to taste

1 cup brown rice

2 spring onions, diced

½ green cabbage

Brown onion and Chicken in a pan with curry powder and soy sauce. Add vegetables and stir well. Add chicken stock, cook until stock reduces. Add brown rice and cabbage to chicken and vegetables. Heat over medium/low, stirring occasionally, until rice is cooked. Garnish with spring onions.

For any further information about how David can help with your health and wellbeing please refer to the Diet for You website

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O'Halloran Hill SA 5158

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