15 minutes preparation + 25 minutes cooking

Ingredients Olive or canola oil spray1 cup wholemeal self-raising flour¾ cup white self-raising flour¼ teaspoon paprika or curry powder1 large carrot, peeled and grated1 parsnip, peeled and grated2 tablespoons grated Parmesan cheese2 tablespoons chopped parsley or basil2 eggs, beaten2 tablespoons oil1 cup low-fat milk

Method Preheat oven to 190°C. Lightly spray muffin trays with oil. Sift flours into a large bowl, returning husks to the bowl. Add paprika and fold in carrot, parsnip, cheese and herbs. In a separate bowl mix eggs, oil and milk. Pour into the dry ingredients. Lightly combine but do not over-mix. Spoon into a greased 12 - muffin tray and bake for 25 minutes or until golden brown and firm to touch. Cool on a wire rack.

Makes 12

Serving suggestionServe with low-fat cheese such as cottage cheese, quark or labneh.

Carrot & Parsnip Muffins

These muffins freeze well and can be defrosted and microwaved to serve warm.

3 serves of vegies in this recipe

Recipe © State of Western Australia, 2013.

15 minutes preparation + 5 minutes cooking

Pattie Ingredients500g chicken mince100g mushrooms, roughly chopped1 stick celery, roughly chopped1 onion, roughly chopped1 large sprig parsley1 egg2 teaspoons reduced-salt soy sauce½ -1 cup fresh breadcrumbsA little flour to shape pattiesOlive or canola oil spray

Other Ingredients6 wholemeal rolls, cut open and spread with sweet chilli sauce3 lettuce leaves, shredded1 tomato, sliced½ cucumber, sliced

MethodPlace mince in a large bowl and process all other ingredients in a food processor until smooth. Mix with chicken mince and enough breadcrumbs to make a soft but manageable texture. Divide mixture into six and shape with a little flour to round patties larger than the width of the rolls. Spray a non-stick pan with oil and cook for 4–5 minutes on each side until brown and cooked through. Serve on a roll with lettuce, tomato and cucumber slices.

Makes 6

VariationFor a beef burger, substitute 500g lean minced beef for chicken. Substitute low-fat cottage cheese or labneh for the sweet chilli sauce.

ChickenBurgers

8 serves of vegies in this recipe

Recipe © State of Western Australia, 2013.

5 minutes preparation + 5 minutes cooking

Tortillas are a flat bread made from either corn or wheat. Tortillas can be warmed in the oven, steamed, grilled, heated in a microwave or toaster or baked in the oven.

Ingredients 4 small tortillas300g can four bean mix, rinsed and drained1 teaspoon chilli sauce1 small avocado, peeled and sliced

MethodMix beans and chilli sauce together and make sandwiches of tortillas, beans and avocado slices. Place on a non-stick fry pan to brown. To flatten, place a plate on top and weight it down with a large can. When browned and crisp, turn over. Repeat for next sandwich.

Serves 2

VariationCook in a sandwich maker until crisp and brown.

Serving suggestionServe with a side salad of crisp lettuce, cucumber and tomato.

Toasted Tortilla Sandwiches

The two types of tortillas, wheat and

corn, come in small and large sizes. Choose

size according to use.

7 serves of vegies in this recipe

Recipe © State of Western Australia, 2013.

5 minutes preparation + 2 - 3 minutes cooking

Ingredients3 small mushrooms, finely chopped½ cup baked beans (or 130g can)6 leaves English spinach or rocket, washed and chopped4 slices multigrain breadOlive or canola oil spray

MethodMicrowave mushrooms on HIGH (100%) for 45 seconds and strain excess moisture. In a small bowl combine mushrooms, baked beans and spinach. Lightly spray sandwich maker with oil. Place two slices of bread on the base of the sandwich maker then divide the filling over the two slices. Top with two slices of bread and toast until heated through and golden brown.

Serves 2

VariationReplace spinach and mushrooms with other vegetables.

SavouryToastie

2 serves of vegies in this recipe

Recipe © State of Western Australia, 2013.

5 minutes preparation + 10 - 15 minutes cooking

Ingredients 25cm pizza base or Turkish bread¼ cup tomato pasta sauce100g ham, chopped225g can pineapple pieces (in natural juice), drained1 medium red or green capsicum, seeded and chopped100g mushrooms, sliced100g grated Mozzarella cheese1 tablespoon chopped herbs (parsley, oregano and/or basil) or a pinch of dried mixed herbs

MethodPreheat oven to 200˚C. Spread pizza base with pasta sauce. Top with ham, pineapple, capsicum, mushrooms and cheese. Sprinkle with herbs. Bake for 10-15 minutes until heated through and browned.

Serves 4

VariationOn top of the tomato sauce pile sliced onion, cooked red kidney beans, mushrooms, olives, cooked sliced potato and rosemary and top with cubes of reduced-salt feta cheese.

Tropical Pizza

Make 8 mini pizzas using 4 halved English

muffins as bases.

5 serves of fruitand veg in this recipe

Recipe © State of Western Australia, 2013.