Nutrition ·

5 HEALTHY WINTER DINNERS

As the temperature drops and nights get cooler, there's nothing quite like enjoying a delicious dinner that warms you from the inside out. If you're searching for nutritious and mouthwatering recipes to elevate your winter dinners AND keep you on track with your health and fitness goals, you've come to the right place.

In this blog article, we're sharing 5 of our most popular healthy winter dinner recipes that will not only satisfy your taste buds but also keep you feeling satisfied and energised throughout the colder months.


Kangaroo Mince Shepherds Pie

343 kcal, 31g P, 30.5g C, 8g F

(serves 4)

 

Ingredients 

  • 500g kangaroo mince (or venison)
  • 1 x brown onion
  • 700g spud light low carb potatoes
  • 1 x packet shepherds pie seasoning
  • 1 tbsp (25g) salted butter
  • 1 cup (200g) carrots, peas & corn frozen vegetables

Method

  1. Cut up potatoes into small cubes, and add to a pot of boiling water on stove.
  2. Dice up onion, and add to a non-stick fry pan on medium heat.
  3. Add kangaroo mince and cook through.
  4. Add peas, carrot and corn mix in and stir through.
  5. Add your shepards pie seasoning, with 1 cup of water or per packet instructions and keep on heat until mixture turns into a thick gravy consistency.
  6. Once your potatoes are soft, drain and put back into the pot. Add your butter, season with salt and pepper and mash to desired consistency.
  7. Once your mince is cooked, add to a oven safe dish, and top with mashed potatoes
  8. Add the dish into the grill to crisp up.
  9. Split the dish into 4 serves, this recipe is perfect for meal prep.

Curry with Cauliflower Rice
374kcal, 35g P, 18g F, 19g C

(serves 1)


Ingredients 

  • 1 tsp olive oil
  • ½ cup eggplant, cubed
  • ½ cup zucchini, cubed
  • 150g tofu, cubed
  • ½  tsp garlic, minced
  • ¼  brown onion, diced
  • ¼ tsp ground cumin
  • ¼ tsp ground coriander
  • ¼ tsp paprika
  • 50g tinned tomatoes
  • 50ml light coconut milk
  • 50ml vegetable stock
  • 1 cup cauliflower rice

Method

  1. Heat the olive oil in a frying pan, add the eggplant and cook until browned all over.
  2. Add the onion and fry until translucent.
  3. Add the garlic, zucchini and tofu and cook for another 5 minutes until the veggies have softened. 4. Stir in the spices and add the tomatoes, coconut milk and vegetable stock. Simmer for 10-15 minutes until the liquid has reduced.
  4. Serve curry with cauliflower rice.

Satay Chicken

333cal, 27g P, 10g F, 36g C 

(serves 1)


Ingredients 

  • 80g chicken thigh, cubed
  • ½ tbs peanut butter
  • 1 tsp tamari
  • 1 tsp rice vinegar
  • 1 tsp sugar free maple syrup
  • ½ tsp minced ginger
  • ½ tbs coconut milk
  • ½ cup basmati rice, cooked
  • 2 cups bok choy, steamed

Method

  1. Heat a frying pan over medium heat and add the chicken. Cook for 5-10 minutes until chicken is cooked through.
  2. Mix the peanut butter, tamari, vinegar, maple syrup, ginger and coconut milk together in a bowl.
  3. Pour satay sauce over the chicken in the pan, cook for another 1-2 minutes until sticky.
  4. Place the rice on a plate with the bok choy and top with satay chicken.

Red Lentil Curry with Papadums 

391cal, 19g P, 11g F, 12g C

(serves 1)


Ingredients 

  • 1 tsp. your choice oil
  • ½ cup (60g) finely chopped pumpkin
  • ¼ onion, finely chopped
  • Zest and juice of ½ lime
  • 4 tsp. curry paste
  • ¼ cup (50g) dried red lentils, rinsed well
  • 200mL stock
  • 100mL reduced fat coconut milk
  • 2 x papadums, to serve

Method

  1. Add oil and onion to a saucepan over medium heat and allow to cook down for 2-3 minutes.
  2. Add pumpkin, curry paste, lime zest and stir for 5 minutes.
  3. Add stock, lentils and coconut milk and bring to a simmer. Turn heat down and allow to cook for 10-15 minutes or until lentils are cooked through.
  4. When ready to serve, add lime juice to curry and heat Papadums according to packet instructions.

Mediterranean Baked Fish with Cauliflower Rice and Greens 

327kcal, 33g P, 11g F, 20g C

(serves 1)


Ingredients 

  • 150g (palm size) white fish fillet e.g. cod
  • 2 tsp. extra virgin olive oil 1⁄44 red onion, finely chopped
  • 1 cup (250g) diced tomatoes
  • 1 garlic clove, chopped
  • ½ tsp. ground coriander
  • ⅓ tsp. sweet paprika
  • ⅓ tsp. ground cumin
  • 2 tsp. capers
  • 2 tsp. raisins
  • Juice of ¼ lemon (or more to your liking)
  • Zest of 2 lemon
  • Flat-leaf parsley (optional)
  • ½ cup (75g) store-bought cauliflower rice
  • ½ cup (75g) your choice steamed greens e.g. zucchini, green beans, broccolini

Method

  1. Preheat oven to 200 degrees Celsius (400 F).
  2. Heat olive oil in a saucepan over medium-high heat then add onion and stir. Once onions have turned clear, add tomatoes, garlic, spices, salt/pepper, capers and raisins. Stir until the tomatoes are boiling then turn and allow to simmer for 5 mins.
  3. Pat fish dry and season. Add to oven-proof dish and cover with tomato sauce and lemon zest. Bake in oven for 10-15 minutes or until fish is cooked through.
  4. Serve with cauliflower rice, steamed green veg and fresh parsley.


We love to see what you guys whip up in the kitchen! If you try out any of these recipes, be sure to snap a pic and tag us @the_natural_transformer so we can share your creations!


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