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Try these healthy dinner recipes that transform your leftovers into a nutritious working lunch. Food photography Carolyn Robertson
Soy maple beef on rice Serves 6 Hands-on time 20 min plus 20 min marinating time Dairy-free Diabetes-friendly
Baked salmon with roasted veggies Serves 6 Hands-on time 5 min Cooking time 30–40 min Diabetes-friendly Gluten-free
700g beef rump steak, excess fat removed, cut into chunks ¼ cup maple syrup cup reduced-salt soy sauce 1 tablespoon crushed fresh ginger cooking oil spray 2 red capsicums, deseeded, roughly chopped 2 cups chopped button mushrooms 4 cups broccoli florets 2 cups frozen peas, thawed 2 cups steamed brown rice, to serve
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3 cups (about 12) new potatoes, washed, cut into bite-sized chunks 2 tablespoons dill herb paste 2 tablespoons olive oil 6 x 125g boned salmon fillets, skin removed 6 cups mixed stir-fry vegetables 1 lemon, zested 4 tablespoons low-fat natural yoghurt
7 nights in fabulous Fiji
1 Preheat oven to 180°C. In a large bowl coat potatoes with herb paste and oil then place into a large, ovenproof dish. 2 Bake potatoes for 15–20 minutes, until tender. Remove from oven, then place salmon over potatoes and bake for a further 15–20 minutes, until salmon is cooked through. 3 Meanwhile, steam mixed vegies for about 5 minutes, or until heated through. 4 Serve each salmon fillet with vegies, lemon zest and 1 tablespoon yoghurt. TIP When you serve each meal, dish out the six portions so you’re not tempted to go back for more at dinner time – and you’ll have the right amount for the lunches too!
PER SERVE 1740kJ/416cal Protein 34.0g Total Fat 16.9g Sat Fat 3.0g Carbs 26.7g
Sugars 4.4g Fibre 8.9g Sodium 189mg Calcium 95mg Iron 3.2mg
1 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13
1 In a medium-sized bowl mix beef, maple syrup, soy sauce and ginger until combined. Set aside to marinate for 20 minutes. 2 Spray a non-stick frying pan with oil and place over medium-high heat. Stir-fry beef with half of the soy marinade for 2 minutes until browned. Add vegetables and stir-fry for another 3–4 minutes, or until beef is cooked to your liking and vegies are tender-crisp. 3 Serve with rice.
PER SERVE (includes half cup rice) 1538kJ/368cal Sugars 12.6g Protein 36.2g Fibre 8.0g Total Fat 7.3g Sodium 567mg Sat Fat 2.5g Calcium 52mg Iron 5.0mg Carbs 35.0g
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