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Healthy Chef | One-pot recipes

Salmon & vegetable frittata
Eggs are a terrific source of high-quality protein, containing all the essential amino acids needed for growth and repair. Spinach and tomatoes are chock-full of antioxidants and immune-boosting compounds. Salmon is full of omega 3 oils, which are needed for optimum health.

2 tablespoons olive oil
½ small (50g) red onion, sliced
3 organic eggs, beaten
Handful (about 15g) baby spinach
50g smoked salmon
Black pepper
1 small (90g) tomato
1 tablespoon (10g) reduced-fat cheese, grated

1 Preheat grill to high. In a small ovenproof frypan, sauté onion in oil over medium heat for about 5mins or until soft .

2 Pour in eggs and mix like you’re making an omelette.

3 Layer spinach, salmon and tomato over eggs. Sprinkle over cheese and place pan under hot grill until cheese has melted and top is browned. Serves 1


Cajun chicken paella
Packed full of protein to fill you up and help maintain steady blood sugar levels. The capsicum, tomato, peas and corn provide fibre and antioxidants to help fight disease.

1 tablespoon olive oil
1 medium (170g) red onion, chopped
500g organic chicken breast fillets, cut into chunks
1 tablespoon Cajun spice mix
1 teaspoon smoked paprika
1 red capsicum, roasted and chopped
1¾ cups (350g) arborio rice
4 cups (1L) chicken stock
1x 400g tin diced tomato
½ cup frozen peas and corn
1 punnet (250g) cherry tomatoes, halved and roasted
¹/³ cup chopped coriander, plus extra for garnish
Lemon wedges, to serve

1 In a large frypan, sauté onion in oil until soft, about 5mins. Add chicken to pan and cook until lightly browned. Add Cajun spice and paprika followed by capsicum, rice, stock and diced tomato.

2 Cook over medium-low heat, stirring occasionally, for about 25mins or until rice is tender and paella is creamy. Add more stock or water if necessary. Add peas and corn, then fold in roasted cherry tomatoes and coriander. Check seasoning.

3 Spoon into serving dishes and garnish with extra coriander and a wedge of lemon. Serves 4

Tip: To roast capsicums, cut into quarters, discard seeds and membranes. Roast under grill or in very hot oven, skin-side up, until skin blisters and blackens. Remove from heat and cover with plastic wrap or paper for 5mins. Peel blackened skin.

To roast tomatoes, preheat oven to 200°C (180°C fan). Place tomatoes, cut-side up, on a baking tray lined with baking paper. Roast for 10mins or until soft.


Butternut pumpkin & sweet potato soup
High in vitamins A and C plus fibre. The betacarotene in sweet potato, carrot and pumpkin is a powerhouse against ageing and disease. Ginger is great for stimulating circulation and boosting metabolism.

1 medium (150g) brown onion, chopped
1 heaped tablespoon fresh grated ginger
2 tablespoons olive oil
1kg butternut pumpkin, peeled, seeded and chopped
3 medium (300g) carrot, chopped
1 medium (400g) sweet potato, peeled and chopped
6 cups (1.5L) homemade vegetable stock
1x 400g tin cannelini beans, drained (optional)
¹/³ cup coriander, chopped
Black pepper, to taste

1 In a large saucepan, sauté onion and ginger in olive oil for about 5mins or until soft. Add pumpkin, carrot, sweet potato and stock. Cover and cook for about 30mins until vegetables are soft. Add cannelini beans, if liked.

2 Cool slightly and blend soup until smooth. Add a little water if necessary.

3 Season with black pepper and serve sprinkled with a little chopped coriander. Serves 4

Tip: For a creamier soup, substitute 1 cup of stock with 1 cup of coconut milk.


Lean chicken stroganoff
A delicious and healthy stroganoff that is low carb and chock-full of vegies and protein.

1 tablespoon olive oil
2 small (400g) leeks, trimmed, washed and sliced
1 stick celery, trimmed
500g button mushrooms, quartered
300g organic chicken breast fillets, thinly sliced
½ cup chopped parsley
2 medium (240g) zucchini, sliced
1 cup (250ml) low-salt chicken stock
250g light sour cream
4 teaspoons cornflour
1 tablespoon cold water
2-3 teaspoons of finely grated lemon zest
Sea salt
Black pepper

1 In a saucepan, sauté leeks in olive oil until soft. Add celery and mushrooms. Cook for 5mins.

2 Add chicken, stock, zucchini and parsley. Bring to a boil, then simmer over a low heat until chicken is tender.

3 Add sour cream. Mix cornflour with cold water to make a paste, then add to chicken mixture. Season with pepper, sea salt and lemon zest.

4 Serve as is, with rice or a side of steamed broccolini and sweet potato. Serves 4