Recipes – LEAH ITSINES

Recipes

Mexican Spiced Grain Bowl

Mexican Spiced Grain Bowl

I LOVE POWER BOWLS! Instead of rice, I swapped for Macro Australian Bulgar Wheat, only at @woolworths_au which is a source of fibre and protein! The best thing is....all you need to do is soak it in boiling water for 10 minutes and drain...so no water ratios need to be guessed here haha!! This recipe is perfect for a dinner party because you can prep all the ingredients (plus more!) and everyone can choose to make their own bowls, meaning EVERYONE is happy (including the kiddos!). If you wanted, you could add some chickpeas, shredded chicken or some cooked beef strips! Mexican Spiced Grain Bowl: Serves: 2Prep Time: 10 minutesCook Time:10 minutes Ingredients:  ½ cup canned Corn ½ cup canned Black Beans, drained and rinsed  2 large Kale leaves, sliced thinly  1 Avocado, sliced 3/4 cup Macro Organic Bulgur Wheat, uncooked3-4 Fresh cherry tomatoes2 tbsp tomato passata sauce  Spices:  Pinch of Salt¼ tsp Cayenne Pepper 1 small Garlic, crushed Fresh Coriander, optional  Chipotle Yoghurt dressing: ¼ cup Macro Organic Greek Yoghurt 1-2 tsp chipotle spiceLime juice, to taste 1 tbsp coriander, chopped  Directions:  In a small pan, heat a splash of olive oil over a medium to high heat.  Cook bulgur according to packet instructions. Make the “dressing” and set aside.  Add black beans, salt, pepper, garlic, and the passata sauce and cook for 5-6 minutes.  In a bowl arrange the bulgar, corn, beans, kale, avocado and cherry tomatoes. Drizzle the chipotle sauce over the top.
Triple Chilli Tuna Poke Bowl

Triple Chilli Tuna Poke Bowl

I have always loved poke bowls, but there sometimes on the expensive side! but....never fear....the canned tuna has come to the rescue! This recipe was brought to you by Sirena Tuna. Serves 2 Ingredients: 250g Sirena Triple Chilli Tuna, drained (keep the oil!)1 carrot, julienne1/2 cup edamame beans, defrosted 1 small cucumber, julienne  Small handful of coriander, chopped4 small seaweed crisps 1 cup brown rice, cooked 2 small radish bulbs, sliced thinly  Optional Dressing: 2 tsp soy sauce 1 tsp sesame oil1 tsp ginger, grated1 tsp lime juiceDirections:  Place the soy sauce, sesame oil, ginger, lime juice, coriander and spring onion into a bowl and mix well (this is optional, so only if needed!)  Cook brown rice according to packet instructions.  Divide the brown rice between two bowls and top with the chilli tuna, cucumber, edamame means, coriander, radish and the seaweed crisps. Drizzle a little of the chilli oil on top and if wanted, the dressing. 
Chicken, Mushroom and Asparagus Pie

Chicken, Mushroom and Asparagus Pie

This Easy Chicken and Mushroom Pie is my new favourite! So quick, simple and healthy but super delicious. I wanted to give my bare guide community a new recipe and also those who are on the fence....a taste of what you're missing out on hehe!  This fits into model 1 of the Bare Guide!  It's a super cheap dinner idea and great way to use up leftover roast chicken. This is a great recipe for the kids and the whole family you enjoy. Serves: 4Prep Time: 8 minutesCooking Time: 25 minutes  Ingredients:450g rotisserie chicken, shredded 2 cups Swiss brown mushrooms, sliced 1 medium brown onion, diced 1 bunch asparagus (8ish spears), sliced into 2cm pieces 4 tbsp chives, chopped 1tsp thyme leaves, chopped 2/3 cups of chicken stock1/3 cup light sour cream1/4 cup bread crumbs 1 egg, whisked 1 sheet low fat puff pastry 2 tsp sesame seeds Salt and pepper to taste   Directions:  Preheat the oven to 180C. In a deep pot, add the mushrooms, onion, asparagus, chives, thyme, salt, pepper and cook for 10 minutes until the veggies start to soften. Stir the sour cream, chicken stock, shredded chicken and breadcrumbs. Heat for 2-3 minutes or until it lightly thickens.  Cut pastry 1cm larger than your pie dish. Fill the pie dish with chicken mixture. Brush the rim with egg and top with pastry. Press the edges down to seal. Brush the pastry with more egg, sprinkle with sea salt and sesame seeds. Place in the oven for 25 minutes until the pastry is puffed and golden. 
Mango Chicken Stir-fry

Mango Chicken Stir-fry

 I LOVE that I can have this amazing, hearty, winter warming meal when it's super cold outside! Fresh mango isn’t always available all year round – but Macro's Certified Organic Frozen Mango is, only at @woolworths_au!! This Recipe was bought to you by Woolworths Macro.  Serves 4Cook time: 20 minutes  Ingredients:  1 tsp Macro Organic Extra Virgin Spanish Olive Oil1 cup Macro Certified Organic Frozen Mango, defrosted 2 medium Macro Certified Organic Chicken Breast Fillet½ cup snow peas, sliced in half 1 capsicum, diced½ Macro Organic brown onion, sliced ¼ cup Macro Dry Roasted Cashews1 small handful of coriander, roughly chopped Rice, to serve Dressing: 2 tbsp soy sauce 1 garlic clove, crushed ½ tsp fresh ginger, grated 1 tsp Macro Organic HoneyWater, to thinLime juice, to taste Directions: In a non-stick pan, add the garlic, onion and chicken, and cook for 5-6 minutes until the chicken is cooked through. Remove chicken from pan and add snow peas, capsicum and cashews. Cook for 3-4 minutes or until they begin to soften. Return the chicken to the onion mixture and add in the defrosted mango. Combine all dressing ingredients and stir through mixture. Serve with rice and top with fresh coriander and a squeeze of lime.
Yiayia’s One Pot Squid and Rice

Yiayia’s One Pot Squid and Rice

SQUID & RICE! This is straight from the hands of my yiayia! This recipe was originally yiayia's famous "stuffed squid" where she would stuff tiny little squid tubes with the rice and tomato mixture, but it took almost 2 hours of active work before you even started to cook! The stuffed squid was almost like a "treat" dinner at yiayia’s, because it would take forever to make. I really loved it and wanted it to be more of a weekly meal (and a forever recipe I can make for my family in years to come), but I couldn't spend 2-3 hours at night cooking it! I asked yiayia if there was ANY way we could keep the love/flavours but make it easier (the love is SO important!)... so we created a way that it's just as delicious, but now it's 30 minutes max, one pan and the most delicious, hearty and fancy dinner ever (but it won't break the bank either!). This reminds me so so much of when we'd go to yiayia’s as kids, see stuffed squid on the table and we'd all rush to sit down and eat. I love this recipe, it really really feels like home and I'm so glad that now we can enjoy this meal every week! Dinner time with my family is so important, and it should be for you too! Get this on your dinner table! Recipe on my website now! www.leahitsines.com @masterfoods #ForeverRecipes #masterfoodsaustralia  Serves: 4 Cook time: 30 minutes Ingredients:¼ cup olive oil4 medium whole squid, gutted and cleaned (tentacles included!) and sliced into rings1 medium brown onion, quartered 2 garlic cloves, whole 1 large handful of parsley leaves 1 large handful of fresh mint leaves2 tbsp tomato paste 500g tomato passata sauce 2.5 cups of water ½ cup basmati rice, uncooked & rinsed Generous pinches of salt and pepper   Directions:  In a food processor, add the onion, garlic, parsley and mint. Blitz until finely chopped. In a pot, heat olive oil over medium to high heat. Add the onion mixture into the pan and season with salt and pepper. Cook for 2-5 minutes or until onion is translucent. Add the squid tentacles into the food processor and blitz until finely chopped. Add these into the pan and cook for a further 5 minutes. Add tomato paste and stir. Add tomato passata and half of the water. Heat through for 2-3 minutes. Add the rinsed basmati rice and cook for 15 minutes. Continually stir and add more water as it needs. Just before the rice is ready, add the squid rings into the pot and stir. Cook for 5-7 minutes or until they’re completely cooked through and the mixture begins to thicken.   Serve with bread! 
Beef Meatballs (Lebanese style!)

Beef Meatballs (Lebanese style!)

These are like my beef mince skewers, but made into balls! They're flavoursome, delicious, light and super easy to make.  Ingredients: 500g lean beef mince 2 garlic cloves, crushed 1/2 brown onion, diced 1-2 tbsp fresh parsley, chopped 1-2  tbsp fresh mint, chopped 1 tbsp dried oregano1/2 tsp lemon zest 1/2 tsp salt 1/2 tsp pepper 1/2 tsp cumin 1/2 tsp nutmeg1/4 tsp chilli flakes 1 eggDirections:  In a large mixing bowl, add ALL ingredients and mix well.  Roll 1-2tbsp of the mixture into a ball at a time and place onto a plate. Place into the fridge to 'set' for 20 minutes.  Heat a large pan with olive oil and cook the meatballs for 7-10 minutes or until complelty cooked through.  Serve with rice, broccoli or any of your favourites! 
Blueberry Crumble

Blueberry Crumble

I LOVE a healthier, sweet treat and this crumble was the perfect little present to myself!! I used the new Macro Certified Organic Frozen Blueberries, part of the frozen fruit selection at @woolworths_au and I absolutely loved it! This recipe is PERFECT for kids as a little night time treat (and you can sneak one too!). If you're looking for something thats a bit healthier, and delicious too...then this has got to be your new favourite!Serves: 3 Prep time: 10 minutes Cook time: 20 minutes Ingredients:Filling: 450g Macro Certified Organic Frozen Blueberries¼ cup of waterCrumble: 1 cup of Macro Certified Organic Australian Rolled Oats 1 cup of Macro Australian Almond Meal ¼ maple syrup¼ cup of Macro Certified Organic Coconut Oil, melted 2 tbsp dessicated coconut 1 tsp vanilla essence Directions: Preheat oven to 180 degrees celsius. In a small non stick pan, heat blueberries for 10 minutes with the water on a low heat. To make the crumble, add all ingredients under “crumble” to a mixing bowl and mix well with your hands. You want to grab a handful of mixture and squeeze it and for it to stick together. In 3 small ramekins, evenly divide the berries into the bottom and top with the crumble. Place into the oven for 15 minutes or until lightly golden on top. Serve with some coyo or yoghurt!
Cheesy Roast Garlic and Cauliflower Soup

Cheesy Roast Garlic and Cauliflower Soup

It's getting colder here which means...it's soup season!! I love meal prepping my soups in big batches so I can freeze for a super simple and easy meal.  Serves: 6 Prep Time: 10 minutes Cook Time: 1 hour Ingredients: 2 tbsp olive oil  1 tbsp fresh thyme leaves, roughly chopped Salt and Pepper to taste 5 cups of vegetable/chicken stock 1 large cauliflower head, sliced into florets 1 large brown onion, quartered 3-5 garlic cloves, whole (up to you how garlicky you'd like it!)3 medium white potatoes, diced 1/2 cup cheddar cheese (or any melty cheese you like!)1/2 cup gouda cheese (or any melty cheese you like!) Directions:  Preheat oven to 180 degrees celsius Coat the cauliflower florets with thyme, salt, pepper and olive oil. Mix well to coat all the florets. Place onto a lined baking tray (or two!) and add the garlic cloves (whole!) onto the tray. Place into the oven for 30 minutes or until lightly golden.  In a deep pot, heat a small splash of olive oil and add the onion. Cook for 2-3 minutes until it begins to soften. Add the potatoes, cooked cauliflower, garlic and mix well.  Pour in the chicken stock and cover for 20 minutes or until the potatoes are soft.  Using a stick blender (or a normal blender), blend the soup until your desired consistency.  Place the soup back In the pot over a low heat. Add the cheese and stir to melt.  Season with salt and pepper and serve! 
Apricot Chicken Bowls

Apricot Chicken Bowls

Apricot chicken is a family favourite! If you haven't tried this combo, you need too!  Apricot chicken is one that initially I was concerned with, but after trying it I was pleasantly surprised with the taste and absolutely loved how soft the chicken is.  Quick easy and delicious dinner that you can make in under an hour!  Serves: 4 Cook time: 45 minutes Prep time: 10 minutesIngredients: 4-5 chicken thigh fillets, excess fat removed  1 cup chicken stock 1 medium tomato, chopped  1  x 400g can apricot halves in juice (low sugar)  2 tbsp French onion soup mix 1 small brown onion, diced  1 garlic clove, sliced  Cracked pepper (to taste) Directions: In a large pot, heat olive oil in the pot over a medium to high heat. Add chicken thigh to the pot and lightly brown, coating the chicken with a small pinch of salt and pepper.  Remove chicken and set aside.  Add onion and garlic into the pot and stir for 2 minutes or until onion is translucent. Add apricot halves and allow to cook for 5 minutes.  Add tomaotes, chicken stock and fresh onion soup powder. Add chicken thigh and bring to a boil and then turn down to a simmer. Add a lid and leave to simmer for 30 minutes.    Remove lid and allow the mixture to thicken for 10 minutes. Remove chicken and shred using two forks. Pour apricot sauce over the top and mix through. Add as much as you think you need to coat the chicken.  Serve with rice and broccoli. 
Simple Maple Muesli

Simple Maple Muesli

This is such a simple muesli and can last forever in the cupboard (well, not until you eat it all in the first week because its SO good!)  Ingredients:  3 cups oats 3 tbsp pepita seeds Handful walnuts 2 tbsp Hemp seeds 1 tbsp Chia seeds 3 tbsp dessicated coconut 1/2 cup diced dried dates 1/2 cup maple syrup Directions: Preheat grill to a high setting. Add oats, pepita seeds, walnuts, desiccated coconut, diced dates and hemp seeds into a bowl and mix. Pour maple over the oat mixture and mix well. Pour mixture onto a lined baking tray and spread out evenly. Place under the grill for 2-3 minutes each time, using a spoon to mix around the mixture as you go. Take out when the whole mixture is beautifully golden. Typically this may take 10 or so minutes, but each grill is different! Store in an airtight container and eat over 2/3 weeks!
Basil Tuna Pasta Bake

Basil Tuna Pasta Bake

Prep Time: 10 Cook Time: 25 minutes Serves: 2 Ingredients: 2 cups of spiral pasta, uncooked1 tsp olive oil1 small brown onion, diced2 garlic cloves, thinly sliced 1 spring onion, finely sliced 1/2 medium red capsicum, Finley sliced 1/2 medium zucchini, grated and excess water squeezed out4 semi sun dried tomatoes, chopped roughly 1 cup of broccoli florets, finely diced 1 x 400g can of tinned crushed tomatoes 2 x 95g tins of Sirena Basil Infused Tuna Fresh basil, to top Parmesan cheese, grated (up to you how much!)Salt and Pepper, to taste Directions:  Cook pasta according to packet instructions, removing two minutes from the cook time.  Pre-heat oven to 180 degrees celsius.  In a deep frying pan, heat olive oil and the oil from the tuna cans (this will help enhance flavour!). Add brown onion, garlic, spring onion, capsicum, zucchini, sun dried tomatoes and broccoli florets and cook for 10 minutes. Season with salt and pepper.  Add the chopped tomatoes into the pan and season again with salt and pepper to taste.  Flake the tuna into the pan and mix through.  Add cooked pasta into the pan and mix through once more.  Add the mixture into a oven safe dish and sprinkle cheese over the top.  Bake for 15 minutes or until lightly golden.  EAT! 
Turkey Patties with Quinoa and Roast Veggies

Turkey Patties with Quinoa and Roast Veggies

I love a good cheap and healthy meal prep recipe and these Turkey Patties are the best! They're quick, easy and super tasty. You'll love this idea for lunch or dinner. Simply, pack your meals in seperate containers and you'll be ready to go for days.Serves: 4 meals  Cook time: 40 minutes  Ingredients: 500g Lean Turkey Mince, raw 1 Sweet potato, Peeled and roughly chopped 2 Zucchini, one roughly chopped and one grated finely 2 Carrots, One chopped roughly and one grated finely1 Eggplant, roughly chopped 2 tbsp. Olive oil1 tbsp Dried OreganoPinch of Salt and Pepper 3 Spring onion stalks, sliced thinly2 garlic cloves, crushed1/2 long red chilli, finely sliced 1/4 tsp turmeric powder 1/2 cup quinoa (uncooked), cooked. 1/2 a lemon, juiced Directions:  Preheat oven to 180 degrees celsius.  Roughy chop 1 zucchini, 1 carrot, eggplant and sweet potato into large chunks.  Place veggies onto a lined baking tray and coat with a pinch of salt and pepper, dried oregano and 1 tbsp of olive oil. Place into the oven for 30-40 minutes or until veggies are cooked through. In a mixing bowl, add turkey, 1 grated carrot, 1 grated zucchini, spring onion, garlic, chilli and turmeric powder. Mix together.   On a non stick pan, splash a tbsp of olive oil over medium to high heat. Form the turkey mixture into small patties and cook for 3-4 minutes on each side. Once the veggies are done, place them into a large mixing bowl and add the cooked quinoa. Season with salt and pepper and a big squeeze of lemon. Divide the patties and the quinoa salad into three containers and store in the fridge for your meal prep!

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