November 30, 2022

Mediterranean Tuna & Rice Bake

Mediterranean Tuna & Rice Bake

INGREDIENTS


  • 225g (1 1/2 cups) cooked white long-grain rice (see note)
  • 1 x 185g can tuna in springwater, drained, flaked
  • 70g (1/3 cup) low-fat semi-dried tomatoes, coarsely chopped
  • 1 large zucchini, coarsely grated
  • 2 tbsp chopped fresh basil
  • 75g low-fat feta, crumbled
  • 2 eggs, lightly whisked
  • Mixed salad leaves, to serve


METHOD


  • Step 1 - Preheat oven to 200°C. Line a 19cm x 9cm (base measurement) loaf pan with non-stick baking paper.
  • Step 2 - Combine the rice, tuna, tomato, zucchini, basil and two-thirds of the feta in a large bowl. Add the egg and stir until well combined. Season with pepper.
  • Step 3 - Spoon the mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20-25 minutes or until puffed and golden. Set aside for 5 minutes to cool slightly.
  • Step 4 - Slice. Serve with mixed salad leaves.


NOTES:


  • You'll need about 100g (1/2 cup) uncooked long-grain rice for this recipe.

Miso Five Spice Turkey Breast with Cabbage

By Zina Stone • March 26, 2025
Miso Five Spice Turkey Breast with Cabbage 3 servings | 1 hour 15 minutes INGREDIENTS 2 tbsps Miso Paste 2 tbsps Extra Virgin Olive Oil 1 tsp Chinese Five Spice 1 Garlic (clove, small, minced) 1 lb Turkey Breast (boneless, skinless) 3 cups Purple Cabbage (sliced into thin steaks) 2 tbsps Slivered Almonds 1 tbsp Star Anise (optional, for garnish) ​ METHOD Preheat the oven to 325oF (160oC). Line a baking sheet with parchment paper. Mix the miso paste, oil, five spice, and garlic together. Pat the turkey dry and spread 3/4 of the miso mixture all over the top. Spread the remaining miso mixture on the cabbage. Place the cabbage on the baking sheet in a single layer and place the turkey breast on top of the cabbage. Cook for 60 minutes or until the turkey reaches an internal temperature of 330oF (165oC). Let the turkey rest for five to ten minutes before slicing. Garnish with the almonds and star anise and serve with the cabbage. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/3 cups of turkey and one cup of cabbage. Additional Toppings: Chopped cilantro. Nutrition Facts ​ ​ Amount per serving  ​ 343 calories 17g fat 12g carbs 4g fiber 5g sugar 40g protein 80mg cholesterol 690mg sodium 3mg iron

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By Zina Stone • March 18, 2025
Avocado & Black Bean Eggs Prep - 5 mins | Cook - 5 mins Serves 2 INGREDIENTS 2 tsp rapeseed oil 1 red chilli deseeded and thinly sliced 1 large garlic clove sliced 2 large eggs 400g can black beans ½ x 400g can cherry tomatoes ¼ tsp cumin seeds 1 small avocado halved and sliced handful fresh, chopped coriander 1 lime cut into wedges METHOD Step 1 - Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them. Step 2 - Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over. Nutrition Facts ​  ​Amount per serving​ kcal 356 fat 20g saturates 4g carbs 18g sugars 5g fibre 11g protein 20g salt 0.8g

Mushroom Brunch

By Zina Stone • March 13, 2025
Mushroom Brunch Prep: 5 mins | Cook: 12 mins - 15 mins 4 serves INGREDIENTS 250g mushrooms 1 garlic clove 1 tbsp olive oil 160g bag kale 4 eggs METHOD Step 1 - Slice the mushrooms and crush the garlic clove. Heat the olive oil in a large non-stick frying pan, then fry the garlic over a low heat for 1 min. Add the mushrooms and cook until soft. Then, add the kale. If the kale won’t all fit in the pan, add half and stir until wilted, then add the rest. Once all the kale is wilted, season. Step 2 - Now crack in the eggs and keep them cooking gently for 2-3 mins. Then, cover with the lid to for a further 2-3 mins or until the eggs are cooked to your liking. Serve with regular or keto bread for a keto-friendly version. Nutrition Facts ​  ​Amount per serving​ kcal 154 fat 11g saturates 2g carbs 1g sugars 1g fibre 2g protein 30g salt 0.4g 
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