Low-fat recipes for healthy

Lemon filo tarts

Enjoy fresh citrus flavours with this more-ish goodie... just perfect for a springtime treat.

Instructions

Step 1 Lightly spray 8 muffin tin holes with oil. Preheat oven to 190°C. Take filo sheets and fold in half. Cut in 4 even squares. Use half the sheets from each square to line a bun tin. Spray with oil. Repeat with the remaining pastry to line the muffin tin holes. Cook for 15 minutes or until lightly golden. Cool for 5 minutes before removing from tin.

Step 2 Mix soft cheeses together with yoghurt, lemon curd, three-quarters of the lemon zest and juice of half the lemon. Chill for 10 minutes.

Step 3 Spoon lemon mix into filo tarts. Sprinkle with the remaining zest. Decorate with mint, if preferred. Serve immediately.

Tips

• The tarts and filling can be made in advance. Keep the filling chilled in the fridge.

• Do not fill the tarts until serving as the filo softens quickly.

• Keep the extra lemon juice for use in a dressing.

Roasted vegetable quinoa salad

With a sweet, nutty flavour, this whole grain makes the ideal base for a colourful, more-ish salad.

Instructions

Step 1 Preheat oven to 200ºC. Place vegetables in a lightly-greased ovenproof dish. Spray with olive oil and cook for 25 minutes until darkened at the edges. Remove tomatoes after 10 minutes cooking. Place capsicum in a bag. Leave to cool slightly.

Step 2 Meanwhile, place quinoa in pan. Pour over stock. Add some fresh herbs, if desired. Cover with a lid and bring to the boil.

Step 3 Reduce heat to a simmer and cook for about 12-15 minutes, until all water has been absorbed. Stand for 5 minutes before fluffing up with a fork.

Step 4 Spoon quinoa into a bowl. Peel capsicum and chop roughly. Add to quinoa with tomatoes, onion, basil and dressing. Toss lightly and serve warm.

Tofu and egg noodle soup

This vegetarian dish may feel light, but it packs plenty of punch when it comes to taste – and nutritional goodness.

Instructions

Step 1 Place stock powder, ginger and soy sauce in a large saucepan with boiling water and bring to the boil. Reduce heat to low and simmer for 2-3 minutes.

Step 2 Meanwhile, put noodles in a large bowl and cover with boiling water. Let stand for 2 minutes.

Step 3 Add tofu and bok choy to broth. Simmer for 1-2 minutes, or until bok choy is bright green. Remove from heat.

Step 4 Drain noodles and divide among 4 serving bowls. Ladle broth over noodles. Serve with sliced chilli and spring onions.

Mushroom-stuffed chicken thigh fillets

Chicken and mushrooms, tied up with string... this easy-to-make dish has to be one of HFG’s favourite things.

Instructions

Preheat the oven to 180°C. Line a roasting dish with baking paper.

Place thigh fillets skin side down on a chopping board. Use a sharp knife to ‘butterfly’ the fillets: gently make vertical cuts halfway through the thick part of each fillet, spreading the flesh to create an even thickness all over. Cover and place in the fridge.

Put the olive oil in a medium non-stick frying pan over medium heat. Add the mushrooms and garlic and cook for 2-3 minutes, until soft. Add the breadcrumbs and cook for 1 minute. Add 1/4 cup of water and the basil and cook for 1 minute. Remove from the heat and allow to cool.

To stuff the chicken, lay the prepared thigh fillets skin side down. Spread 1 spoonful of stuffing lengthwise along each fillet, then roll up each fillet and tie securely with a 30cm piece of kitchen string. Place the fillets in the roasting dish and spray with vegetable oil spray. Bake 30-35 minutes, until cooked through and golden.