Healthy recipes

Prawns with Asian greens and noodles
Best served immediately Dairy free
Egg free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 15 minutesServes: 4
Ingredients:375 g flat rice noodles
1 teaspoon peanut oil
1/2 teaspoon sesame oil
1 kg green prawns, peeled and deveined
1 onion, halved and thinly sliced along segments
80 g snow peas,
halved1 bunch (500g) baby bok choy, (or other Asian green) sliced
3 cups bean sprouts
2 cloves garlic, crushed
1 teaspoon ginger, chopped
1 tablespoon cornflour
1/4 cup oyster sauce
3/4 cup vegetable stock
Method:1. Add noodles to pan of boiling water; drain immediately.
2. Heat oil and sesame oil in wok or pan.
3. Add green prawns and cook until they change colour to pink.
4. Remove prawns from pan.
5. Add onion, garlic and ginger to pan and cook until onion is soft.
6. Add snow peas, bok choy and sprouts, cook, stirring until bok choy is just wilted.
7. Add blended cornflour, sauce and stock, stir until mixture boils and thickens.
8. Return prawns to the pan and stir until heated through. Notes: To serve, warm plates and spoon prawn mixture over noodles.




Pancakes with spinach and chicken

Store covered in fridge (under 5°C)
Nut free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 25 minutesServes: 4

Ingredients:
1 cup wholemeal plain flour, (125g)
2 eggs, separated
1 cup low-fat milk, (250mL)nutmeg, pinch
Filling 500 g frozen spinach
1/2 cup spring onions, sliced
1 cup diced chicken, cold (250g)1 cup ricotta cheese, (250g)
1/2 cup parsley , chopped

Method:
1. In blender, combine flour, egg yolks, milk and nutmeg. Blend until smooth.
2. Beat egg whites until stiff and gently add flour mixture.
3. Spoon a sixth of the mixture into a hot, greased pan and cook until bubbles appear. Turn and cook other side. Repeat with remaining mixture.
4. In a frying pan, combine spinach with spring onions and chicken. Heat through.
5. Add ricotta and parsley.
6. Place one pancake in the bottom of a pie dish, top with one fifth of the spinach filling. Repeat layers, finishing with a pancake.
7. Cover with microwave-safe plastic wrap and heat in microwave for about 10 minutes or cover with foil and heat in a moderate oven (180ºC/350ºF) for about 15 minutes. Cut into wedges to serve. Notes: Pancakes can be cooked and frozen until ready to use. This dish can be made ahead and warmed in the microwave when needed.