Health on your Plate


Easy recipes to set you on your diet and nutrition programme

Broccoli & Feta Omelette


  • Cooking spray
  • 1 cup chopped broccoli
  • 2 large eggs – beaten
  • 2tbsp feta cheese – crumbled
  • 1/4tsp dried dill


  1. Heat a non-stick skillet over medium heat and coat the pan with cooking spray.
  2. Add chopped broccoli and cook for 2 to 3 minutes.
  3. Combine egg, feta, and dill in a small bowl and add the mixture to the pan.
  4. Cook for 3 to 4 minutes. Flip the omelette and cook for another two minutes or until cooked through. Serve with toast.


Lemon Herb Chicken


  • 2 boneless chicken breast halves – skinless
  • 1 lemon
  • Salt and pepper to taste
  • 1tbsp olive oil
  • 1 pinch dried oregano
  • 2 sprigs fresh parsley – for garnish


  1. Cut lemon in half, and squeeze the juice from 1/2 lemon on the chicken. Season with salt to taste and let it sit for a couple of minutes.
  2. Meanwhile, heat oil in a small skillet over medium low heat. Now place the chicken in the skillet.
  3. Add juice from the other half lemon, along with pepper and oregano.
  4. Sauté it for 5 to 10 minutes on each side or until juices run clear.
  5. Turn off the gas and garnish with parsley.


Grilled Eggplant & Portobello Sandwich


  • 1 small clove garlic – chopped
  • ¼ cup low-fat mayonnaise
  • 1tsp lemon juice
  • 1 medium eggplant – sliced into ½ inch rounds
  • 2 large or 3 medium Portobello mushroom caps – gills removed
  • Cooking spray
  • ½tsp salt
  • ½tsp freshly ground pepper
  • 8 slices whole-wheat sandwich/burger bread – grilled or toasted
  • 2 cups arugula, or spinach – stemmed and chopped
  • 1 large tomato- sliced


  1. Preheat grill to medium-high.
  2. Mash garlic on a cutting board with the back of a spoon, combine it with mayonnaise and lemon juice in a small bowl and set aside.
  3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables until tender and browned on both sides – 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms.
  4. Slice the mushrooms when cool.

Spread 1½ teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread; top with the remaining bread.


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