Recipes from The Healthy Skin Diet

HAM, CHEESE & TOMATO MINI QUICHES

Ham cheese and tomato mini breakfast quiches SML

Say goodbye to oily quiche Lorraine – these mini quiches are packed full of protein and low-GI carbs without all the saturated fat. They are ideal to make in advance and grab when you’re running out the door in the morning, saving you from that impulsive bakery stop on the way to work. Good skin starts with good habits!

Serves 4
Prep time: 10 mins 
Cooking time: 25 mins

4 wholemeal Lebanese flatbreads or gluten-free wraps
8 egg whites
⅓ cup (95 g) reduced-fat cottage cheese
3 tablespoons chopped chives
250 g (9 oz) leg ham, chopped
12 cherry tomatoes, halved
½ cup (50 g) grated parmesan cheese

Preheat the oven to 180°C (350°F) fan-forced and lightly grease 12 x ¾ cup (185 ml) muffin holes. With a 13 cm (5 inch) round cutter, cut three rounds from each flatbread. Push into the muffin holes.

Whisk together the egg whites, cottage cheese and chives. Stir in the ham and season with salt and pepper. Spoon into the muffin holes.

Place two cherry tomato halves on each quiche and scatter with parmesan. Bake for 25 minutes or until set.

Analysis summary (per serve, 3 quiches) 
Energy 1524 kj (364 Cal)
Protein 33 G
Total Fat 8 G
Saturated Fat 4 G
Carbohydrate 35 G
Sugars 4 G
Dietary Fibre 4 G

Download printable recipe (PDF)

 
PASTA WITH CHICKEN, ROASTED PEPPERS & GOAT'S CHEESE

Pasta with chicken roasted peppers and goats cheese SML

Serves 4
Prep time: 20 mins
Cooking time: 40 mins

Pasta often gets the blame for expanding waistlines, but context is key when it comes to carbs. Wholemeal pasta retains more fibre, B vitamins and minerals vital for healthy skin. When combined with adequate protein and vegetables, pasta can make for a low-GI, balanced and healthy meal. There are also some great high-fibre and gluten-free pastas available.

200 g (7 oz) wholemeal penne pasta
400 g (14 oz) jar roasted red capsicum (pepper)
2 garlic cloves, crushed
1 tablespoon red wine vinegar
1 large handful basil, chopped
1 tablespoon olive oil
400 g (14 oz) chicken breasts, cut into strips
150 g (5½ oz) baby spinach
100 g (3½ oz) goat’s cheese, cubed

Cook the pasta in a large saucepan of boiling water, following the packet directions, until al dente. Drain.

Put the roasted capsicum, garlic, vinegar and half the basil in a blender and blend until smooth.

Heat the oil in a non-stick frying pan over medium heat and sauté the chicken strips, in batches, for 5 minutes or until golden. Remove from the pan and set aside.

Pour the capsicum sauce into the same pan and add the pasta and baby spinach. Warm through for 5 minutes, then stir in the chicken, remaining basil and the goat’s cheese.

Spoon into bowls and enjoy straightaway.

Analysis summary (per serve)
Energy 2046 kj (489 cal)
Protein 42 g
Total fat 12 g
Saturated fat 5 g
Carbohydrate 49 g
Sugars 16 g
Dietary fibre 9 g

Download printable recipe (PDF)

 
SMASHED PUMPKIN WITH FETA & PEPITA DUKKAH

Smashed pumpkin with feta and pepita dukkah SML

Serves 4
Prep time: 10 mins
Cooking time: 35 mins

Looking to impress with a simple lunch? This open sandwich has it all: it’s creamy, sweet, peppery and crunchy. Pepita dukkah might sound fancy but this twist on the classic is easy to prepare and pepitas pack a punch if you are looking to boost your zinc intake. Zinc has been shown to reduce the amount of oil produced by the skin and helps heal skin damage caused by acne.

400 g (14 oz) butternut pumpkin (squash), cut into cubes
4 eggs
4 slices rye bread or gluten-free wholegrain bread, toasted
100 g (3½ oz) reduced-fat feta cheese
1 cup (35 g) rocket (arugula)

Pepita dukkah
3 tablespoons pepitas (pumpkin seeds)
2 tablespoons sesame seeds
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 teaspoon sumac

Preheat the oven to 180°C (350°F) fan-forced and line a baking tray with baking paper.

Put the pumpkin on the tray and roast for 30 minutes or until tender.

Meanwhile, to make the dukkah, toast the pepitas, sesame seeds, cumin seeds, coriander seeds and sumac in a dry frying pan over medium heat for 3 minutes or until fragrant, shaking the pan to avoid burning. Remove from the pan and grind with a spice grinder or mortar and pestle until the seeds are split but not powdery.

Meanwhile, put the eggs in a small saucepan of cold water and bring to the boil. When the water has boiled, remove from the heat and leave the eggs in the water for 2 minutes. Then run them under cold water and allow to cool slightly before peeling.

Coarsely mash the roasted pumpkin and season well.

Spread the mashed pumpkin onto warm toast, crumble the feta over the top, add a soft-boiled egg and sprinkle with dukkah. Serve with rocket.


Analysis summary (per serve)
Energy 1288 kj (308 cal)
Protein 20 g
Total fat 13 g
Saturated fat 4 g
Carbohydrate 24 g
Sugars 6 g
Dietary fibre 6 g

Download printable recipe (PDF)

THAI BEEF NOODLE SALAD

Thai beef noodle salad SML

Serves 4
Prep time: 15 mins
Cooking time: 15 mins

Using rice noodles makes this dish gluten free and perfect as a light and fresh lunch or even dinner. I find a common misconception is that red meat should be avoided because it is high in saturated fat and therefore bad for your health, but lean cuts of beef are an excellent source of iron, which is particularly important for women. An adequate iron intake ensures sufficient oxygen in the blood, which gives us lots of energy and a healthy glow. You’ll find lemongrass paste next to the fresh herb section in the supermarket.

150 g (5½ oz) rice stick noodles
500 g (1 lb 2 oz) lean rump steak
250 g (9 oz) cherry tomatoes, cut in half
1 cup (115 g) bean sprouts
½ red onion, sliced
1 handful chopped coriander (cilantro)
1 handful chopped mint

Dressing
3 tablespoons lemon juice
1 tablespoon fish sauce
2 teaspoons lemongrass paste
Cook the noodles in a saucepan of boiling water for 4–5 minutes until tender. Drain, then rinse under cold water.

Heat a chargrill pan over medium–high heat. Cook the steak for 3–4 minutes on each side for medium or until cooked to your liking. Transfer to a plate and cover loosely with foil. Set aside for 5 minutes to rest. Slice thinly.

Whisk together the dressing ingredients.

Put the noodles in a bowl and add the cherry tomatoes, bean sprouts, onion, coriander, mint and half the dressing. Toss gently.

Top with the sliced beef and serve with the remaining dressing.

Analysis summary (per serve)
Energy 1498 kj (358 cal)
Protein 33 g
Total fat 7 g
Saturated fat 2 g
Carbohydrate 35 g
Sugars 5 g
Dietary fibre 6 g 

Download printable recipe (PDF)