Try for 5: tasty recipes packed with veggies

Laura Booth and Caoilfhionn Givarry, who are in their final year of the Bachelor of Science in Public Health Nutrition (Hons), at Technological University Dublin, are on a placement program with the Victoria University (VU) nutrition and dietetics team.

Caoilfhionn and Laura have created five easy recipes that are nutritious, tasty, and budget-friendly, to share with the VU community for 2023 National Nutrition Week.

We hope these recipes give you some inspiration for lunch and dinner options this week, and beyond!

Honey soy chicken stir-fry

Servings: 1, Prep time: 15 min, Cooking time: 10-15 min

Ingredients

  • 60g skinless chicken breast
  • 1/3 tsp crushed garlic
  • 1/3 tablespoon honey
  • ½ red capsicum
  • ½ carrot, peeled and cut into thin sticks
  • 35g frozen green beans
  • 60g hokkien noodles
  • Cooking oil spray

Directions

  1. Cut the chicken thinly and place into a bowl. Add the crushed garlic, soy sauce and honey and mix well. Cover with cling wrap and refrigerate for 10 minutes.
  2. Measure out the vegetables and set aside. Cook noodles as per packet instructions and set aside.
  3. Spray the wok lightly with cooking oil.
  4. Heat the wok, stir fry the chicken until it is cooked through, and set aside on a plate.
  5. Lightly spray the wok again and add spinach, carrot and frozen vegetables. Stir fry for one minute.
  6. Return all of the chicken to the wok, including any juices on plate.
  7. Stir fry until chicken is warmed through. Add noodles and mix through. Serve and enjoy.
Honey and soy chicken stir fry recipe card with recipe featured on left hand side.

 

Vegetable slice

Servings: 1, Prep time: 15mins, Cooking time: 30-35 mins

Ingredients

  • 1/4 red capsicum
  • 1/4 onion
  • 2 eggs
  • 1/ 4 cup reduced fat cheese
  • 1/8 cup self-raising flour
  • 1/ 2 medium size carrot (do not peel)
  • 1/ 2 medium size zucchini

Directions

  1. Preheat oven to 180 degrees Celsius.
  2. Beat eggs together.
  3. Chop up capsicum and onion.
  4. Grate carrots and zucchini.
  5. Add vegetables and cheese to the egg mixture.
  6. Sift in self raising flour into the mixture.
  7. Mix it all together.
  8. Once mixed, place into a baking dish and spread evenly.
  9. Bake for 30-35 minutes.

Contains wheat, dairy, eggs.

For people who follow a vegan or vegetarian diet, plant-based options are a great alternative (for example, use silken tofu and vegan cheese).

Vegetable slice recipe card - visual representation of recipe on left hand side of page.

Vegetable pasta bake

Servings: 1, Prep time: 15 mins, Cooking time: 30-35 mins.

Ingredients

  • 75g pasta spirals
  • Oil spray
  • 1 tsp minced garlic
  • ½ onion
  • ½ zucchini
  • 1 cup light cream
  • 1 handful of grated light cheese
  • ¼ cup grated parmesan
  • ½ lemon
  • 50g spinach
  • ¼ can tinned corn
  • 1 small carrot

Directions

  1. Preheat oven to 200 degrees Celsius. Lightly grease a large oven-proof dish.
  2. Boil pasta in a large pot of water until almost cooked. Drain and rinse. Set aside.
  3. Sauté garlic and onion in oil spray in large frying pan. Add grated zucchini and stir until wilted. Set aside.
  4. In a large bowl, combine cream, grated cheese, parmesan, lemon zest and juice, spinach, corn, carrot and zucchini mix. Then mix the pasta through.
  5. Transfer to prepared dish and level off. Sprinkle top with extra cheese.
  6. Cover and bake for 20 minutes. Remove cover and bake for another 5-10 mins, allowing cheese to brown.
Recipe card with Vegetable pasta bake

Chicken & coleslaw rainbow wraps

Servings: 1, Prep time: 10 mins, Cooking time: 15 mins

Ingredients

  • 75g chicken breast
  • ½ tbsp. honey
  • ½ tsp olive oil
  • 1 large wrap
  • 1 small red apple (cored and thinly sliced)
  • ½ small beetroot (peeled and grated)
  • ½ large carrot
  • 1 handful of spinach
  • 1 tbsp lemon juice
  • 15g natural yoghurt

Directions

  1. Preheat oven to 180 degrees. Line an oven tray with foil.
  2. Slice chicken breasts into strips. In a large bowl, mix with honey and oil, toss until coated.
  3. Place chicken on foil-lined tray and bake for 15 minutes.
  4. Combine apple, beetroot, spinach and carrot in a large bowl. Toss with lemon juice.
  5. Cover the wraps in foil and place in oven for 5 mins prior to serving.
  6. Spread 1 tbsp of natural yoghurt across each wrap. Add coleslaw and chicken, then roll.
  7. Serve and enjoy!

For people who follow a vegan or vegetarian diet, plant-based options are a great alternative (for example, use silken tofu and vegan cheese).

Recipe card for chicken rainbow slaw wraps

Pita pizza

Servings: 1, Prep time: 10 mins, Cooking time: 10-15 mins

Ingredients

  • 1 pita bread
  • 45g tomato paste
  • 50g mozzarella
  • ½ cup red capsicum, thinly sliced
  • ½ cup spinach
  • 35g cooked chicken breast
  • 40g pineapple
  • 1/3 clove garlic
  • 2-3 shakes of Italian mixed herbs

Directions

  1. Preheat oven to 180 degrees Celsius.
  2. Slice the garlic, capsicum, pineapple and chicken into small pieces.
  3. Combine the garlic and tomato paste. Spread the paste onto the pita bread.
  4. Add capsicum, pineapple, chicken, spinach and grated cheese on top of the pita bread. Sprinkle with Italian mixed herbs.
  5. Place the pizzas into the oven for 10-15 minutes. Serve and eat immediately.

For people who follow a vegan or vegetarian diet, plant-based options are a great alternative (for example, use silken tofu and vegan cheese).

Recipe card for chicken rainbow slaw wraps