Recipes for Your Operation Transformation

Recipe

Eating right doesn’t have to be a torturous process. You can still eat fulfilling meals that don’t taste like cardboard. Just take a look at some of these recipes that will help you whip up a nutritious and delicious dish.

 

Lentil Bolognese

Ingredients:

  • 1 tablespoon rapeseed oil
  • 1 small onion, chopped
  • 1 carrot, chopped
  • 1 celery stalk , chopped
  • 1 garlic clove, chopped
  • 130g red lentils
  • 200g canned tomatoes
  • 1 tablespoon tomato puree
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 375ml vegetable stock
  • 100g wholewheat spaghetti

Serves 2

 

Method:

  1. Place spaghetti in a large pot full of boiling water. Turn down heat and allow to simmer for 10-15 minutes until pasta is tender.
  2. In a large saucepan heat oil and then add onion, carrot, celery and garlic. Cook on a low heat for 10 minutes until all the vegetables are soft.
  3. Add the lentils, chopped tomatoes, puree, oregano, bay leaf and vegetable stock. Simmer for 30 minutes until lentils are tender.
  4. Serve spaghetti with the lentil bolognese.

 

Sizzle Steak Fajitas

Ingredients:

  • 1 tablespoon rapeseed oil
  • 1 tablespoon chilli powder
  • 1 clove garlic, sliced
  • 300g sirloin steak, cut into 2” strips
  • 1 green pepper, deseeded and sliced
  • 1 red pepper, deseeded and sliced
  • 1 onion, sliced
  • 2 burrito style tortillas (124g)
  • 2 tablespoon chopped fresh corriander
  • 2 tablespoon salsa
  • 80g baby spinach

Serves 2

 

Method:

  1. Preheat the oven to 180C.
  2. Cover the tortillas in aluminum foil and place into oven.
  3. In a large bowl mix the oil, chili powder and garlic. Now add the steak strips and coat them in the oil mixture.
  4. Add the onions, red peppers and green peppers to the bowl and stir.
  5. Put a wok/frying pan on a medium to high heat and add the mixture.
  6. Stir the mixture until the steak strips are cooked through.
  7. Remove the wraps from the oven and unwrap the foil.
  8. Now add half the salsa, fajita mix, and some corriander onto each wrap. Fold the wrap up and serve with baby spinach.

 

Pork Medallions with Super Green Sauce

Ingredients:

  • 30g capers
  • 1 bunch coriander, picked
  • 3 teaspoon rapeseed oil
  • 1 ½ teaspoon water
  • 1 bunch of scallions (60g), sliced
  • 300g pork medallions
  • 8 tomatoes, chopped
  • 1 red pepper, deseeded and chopped
  • 300g potatoes
  • 50ml low fat milk

Serves 2

Method:

  1. Place potatoes in a pot of cold water. Bring to the boil, reduce heat and simmer until potatoes are tender. To the drained cooked potatoes, add milk and mash.
  2. In a bowl add the capers, coriander, scallions, 1 teaspoon oil and 1 ½ teaspoon water. Blend all ingredients together using a hand blender until smooth.
  3. Add the remaining oil to a pan over medium to high heat and add the pork. Cook on one side until pork is cooked through and then turn. Roughly 4 minutes each side.
  4. Add tomatoes and pepper and cook until slightly softened.
  5. Serve 150g pork with drizzle with super green sauce, tomatoes and mashed potatoes.

 

Indian Fish Curry

Ingredients:

  • 300g white fish (cod, haddock etc)
  • 1 teaspoon rapeseed oil
  • 60g wholegrain rice
  • 1 large onion, chopped
  • 1 clove of garlic, chopped
  • 200g canned chopped tomatoes
  • 1 tablespoon curry paste
  • 400g light coconut milk
  • ½ pack of coriander (5g), chopped
  • 1 red pepper, deseeded and chopped
  • 1 yellow pepper deseeded and chopped

Serves 2

 

Method:

  1. In a pot of water, add rice and bring to the boil. Cook until light and fluffy.
  2. Place oil in a large pan over medium – high heat.
  3. Add the chopped onions. Cook for 7 – 10 minutes until softened and starting to go light brown.
  4. Add the tomatoes, garlic and cook for a further 2 minutes.
  5. Now add the curry paste and coconut milk and chopped peppers and bring to a simmer.
  6. Cut the fish into 1 inch chunks. Add the fish to the curry and simmer gently for 10 – 12 minutes until fish is cooked through.
  7. Place curry mixture and rice on a plate. Top with chopped coriander.

 

Lemon Rosemary Chicken

Ingredients:

  • 30ml rapeseed oil
  • 1 lemon – ½ zested and juiced and the other ½ sliced thinly
  • ½ tablespoon dijon mustard
  • 1 cloves of garlic, minced
  • 300g potato, cut into 1 inch cubes
  • 350g chicken breast
  • 2 sprigs of rosemary, chopped
  • 300g broccoli
  • Salt and Pepper

Serves 2

 

Method:

  1. Preheat the oven to 220.
  2. In a small bowl mix the oil, lemon zest, lemon juice, mustard and garlic. Season with salt & pepper if desired.
  3. In a baking dish,place the potatoes, chicken, rosemary and sliced lemon with the dressing. Cover the tray with aluminium foil and press down the edges to make sure it’s covered tightly.
  4. Place in the oven and roast for 30 – 45mins until the potatoes and chicken are cooked through.
  5. Steam the broccoli in a steamer.
  6. Serve chicken with steamed broccoli.

 

For more great ideas, recipes, and general tips to keep you on track, visit the Operation Transformation website.

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Posts from the Harvey Norman blog team.

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