Healthy Recipes

Baked Ricotta Mushrooms

Ingredients
10 mushroom caps, stems removed
1 tablespoon grated parmesan cheese
1 tablespoon dried breadcrumbs

Ricotta and herb filling
½ cup/125g reduced-fat fresh ricotta cheese
3 sun-dried tomatoes, soaked in warm water until soft, chopped
1 tablespoon finely diced red onion
1 tablespoon chopped fresh basil
1 tablespoon snipped fresh chives
1 teaspoon lemon juice
Freshly ground black pepper

Instructions

1. Preheat oven to 180 Celsius. Line a baking ray with non-stick baking paper. Set aside.
2. Filling: Place ricotta cheese, tomatoes, onion, basil, chives, lemon juice and black pepper to taste in a bowl. Mix to combine.
3. Spoon filling into mushrooms. Place on prepared baking tray. Combine parmesan cheese and breadcrumbs. Sprinkle over mushrooms. Bake for 10-15 minutes or until filling is set and top golden.

Recipe makes 10 mushrooms

• 129 kilojoules/31 Calories – per mushroom
• 1g total fat; 1 g saturated fat
• 46 mg sodium

Wild Rice Jambalaya Prawns

Ingredients 
1 cup/190g wild rice
2 teaspoons olive oil
½ cup chopped celery
½ cup diced red pepper
½ cup diced green or yellow pepper
1 onion, chopped
1 rasher lean bacon, trimmed of visible fat 
2 cloves garlic, crushed
2 tablespoons tomato paste (with no added salt)
1 tablespoon fresh thyme or ½ teaspoon dried thyme
1 cup long grain white rice
1 small Mexican chilli, seeded and finely chopped
1 tablespoon chopped jalapeno chilli (optional)
400g chicken stock (with no added salt)
1 cup/250mL dry white wine
700g peeled, uncooked medium prawns, deveined
3 tablespoons chopped fresh coriander or parsley 

Instructions

1. Place wild rice in a saucepan. Pour over water to cover. Bring to the boil. Boil for 5 minutes. Remove pan from heat. Cover tightly. Steam for 30 minutes. Drain.
2. Heat oil in a large, high-sided non-stick frying pan. Add celery, red and green peppers, onion, bacon and garlic. Cook, stirring, for 3-4 minutes or until vegetables are soft. Stir in tomato paste and thyme. Cook for 2 minutes.
3. Add prepared wild rice, white rice, chilli, pimento, tomatoes, stock and wine. Bring to the boil. Reduce heat. Simmer for 15-20 minutes or until rice is tender, but still firm in the centre.
4. Add prawns. Cook, stirring occasionally, for 7-8 minutes or until prawns are cooked.
5. To serve, spoon jambalaya into warm large bowls. Scatter with coriander and accompany with sopaipillas or crusty bread.

Serves 8

• 1321 kilojoules/317 Calories – per serve
• 8g total fat; less than 1g saturated fat; 441 mg sodium

Mixed Berry & Ricotta Lasagne

Ingredients
2 cups/500g reduced-fat fresh ricotta cheese
2 teaspoons vanilla essence 
6 thick lasagne sheets 
2 cups/310g fresh or thawed frozen mixed berries  
2 tablespoons chopped unsalted walnuts, optional
icing sugar 

Cook’s tip: Fresh ricotta cheese is available from delicatessens and should be used for this recipe. It has a smoother texture than supermarket varieties. 

Serves 4

• 1050 kilojoules/253 Calories – per serve (with walnuts)
• 16g total fat; 7g saturated fat; 235mg sodium
• 837 kilojoules/201 Calories – per serve (without walnuts)
• 11g total fat; 7g saturated fat; 234mg sodium

Instructions

1. Place ricotta cheese, 1 tablespoon icing sugar and vanilla essence in a bowl. Beat with an electric mixer until light and fluffy. Alternatively, whip in a food processor. Cover. Chill until ready to use.
2. Bring a large saucepan of water to the boil. Add lasagne sheets. Cook, stirring occasionally, until al dente. Drain well.
3. Cut each sheet of lasagne in half. Place on a warm baking tray lined with non-stick baking paper. If you are not going to assemble the lasagne immediately, cover with a damp clean cloth to prevent drying out. Just prior to assembly, sprinkle with a little water and warm in the oven or microwave to ensure that the dough is still soft and supple.
4. To assembler, place one square of lasagne on each warm serving plate. Sprinkle lightly with icing sugar. Spread with ricotta cheese mixture. Scatter with berries. Top with another lasagne sheet. Spread with remaining ricotta cheese mixture. Sprinkle top of each stack with walnuts and icing sugar. Serve immediately.