Your Weekly Healthy Dinner Planner

WEEK 1

Monday
Grilled chicken breast with corn & capsicum relish
Black beans add heart-healthy soluble fibre and a rich flavour to the Mexican-style relish. These also can be barbecued.

Tuesday
Spaghetti alla bolognese
This is a lower-fat version of the family favourite, a full-flavoured meat sauce tossed with strands of spaghetti and served with Parmesan cheese.
PLUS
Tomato bruschetta
Low in kilojoules and very high on flavour, tomatoes are a wonderful food. Along with vitamin C, they offer a tremendous amount of lycopene, a cancer-fighting carotenoid.

Wednesday
Baked sweet potato fries
Baked fries are the way to go when you're cutting back on fat. These baked sweet potato sticks are so full of flavour, you'll never know the difference.
PLUS
Steamed fish with ginger and sesame
Steaming is unbeatable when it comes to heart-healthy cooking: there's no need for added fat, and flavour and nutrients are locked in.

Thursday
Moroccan lamb & sweet potato stew
This delicious stew is simple to cook but wonderfully flavoured. Lamb is a good source of iron, while sweet potato is rich in vitamin C – perfect for a hearty meal.

Friday
Turkey meatballs in tomato sauce
Made with turkey mince, these tender meatballs provide protein without the baggage of saturated fat. The magic cinnamon seasoning in the meatballs adds a delightful accent to the tomato sauce. Great for a Friday night at home with the kids.

Saturday
Tandoori-style chicken breasts
Tandoori dishes are one of the healthiest options in most Indian restaurants because the food is cooked in a tandoor oven without fat. At home, a hot grill gives similar results. These lean chicken breasts are served with creamy raita and will leave you wanting more!

Sunday
Vegetable moussaka
This is a clever variation on the traditional, meat-based Greek dish that is usually quite high in fat. The meat has been replaced with a selection of vibrantly coloured vegetables and the protein is supplied by borlotti beans. The dish is topped in the traditional way but with a lighter yogurt-based sauce. A hearty meal that is good for you!