Low Blood Pressure Dinners

Salmon and Green Tea with Rice

Japanese food is typically very wholesome as it is based on fresh produce.

This easy to digest dish is perfect for cooler nights when you want something warm and comforting.

Ingredients

  • 275g (1 1/4 cups) sushi rice, rinsed
  • 310ml (1 1/4 cups) water
  • 3 teaspoons finely grated fresh ginger
  • 1 tablespoon sushi seasoning
  • 3 green shallots, thinly sliced diagonally
  • 1 tablespoon soy sauce
  • 1 teaspoon wasabi paste
  • 1 teaspoon sesame oil, plus extra, to drizzle
  • 600g skinless salmon fillets
  • 2 green tea bags
  • 600ml boiling water
  • 1/2 sheet nori, thinly sliced
  • 2 teaspoons sesame seeds, toasted

Serves: 4

Method 

  1. Place the rice, water and ginger in a saucepan over medium heat
  2. Bring to the boil and cook, covered, for 7-8 minutes or until just tender
  3. Stand, covered, for 10 minutes
  4. Stir in the sushi seasoning and three-quarters of the shallot
  5. Meanwhile, combine the soy sauce, wasabi and half the sesame oil in a bowl
  6. Add salmon. Turn to coat. Heat remaining oil in a non-stick frying pan over medium-low heat. Cook salmon, turning, for 6 minutes for medium or until cooked to your liking
  7. Transfer to a plate. Set aside to rest for 2 minutes.
  8. Meanwhile, place green tea bags in a heatproof jug
  9. Pour over boiling water. Set aside for 2 minutes to allow flavours to develop then discard tea bags
  10. Divide rice among bowls
  11. Coarsely flake salmon and divide among bowls, then sprinkle with nori, sesame seeds and remaining shallot
  12. Divide tea among bowls
  13. Serve with greens and a drizzle of extra soy sauce and sesame oil

Chicken and Soba Noodles

Another warming hearty dish inspired by Asian flavors, this is sure to be a weekday dinner winner.

Ingredients

  • 4 cups (1L) chicken stock
  • 1 tablespoon soy sauce
  • 3cm-piece ginger, peeled, thinly sliced
  • 600g Coles RSPCA Approved Chicken Breast Fillets, thickly sliced
  • 270g soba noodles
  • 150g sugar snap peas, sliced lengthways
  • 1 carrot, peeled, cut into matchsticks
  • 1 spring onion, thinly sliced
  • 1/4 cup coriander, coarsely chopped
  • 1 long red chilli, thinly sliced diagonally

Serves: 4

Method 

  1. Combine the stock, soy sauce, ginger, chicken and 4 cups (1L) water in a large saucepan over high heat
  2. Bring to the boil. Reduce heat to low. Simmer for 10 mins or until the chicken is cooked through
  3. Transfer the chicken to a heatproof bowl and cover with foil to keep warm
  4. Add the noodles to the pan and cook for 3 mins or until tender
  5. Return chicken to pan and add the sugar snap peas and carrots
  6. Cook for 1 min or until heated through then season
  7. Divide the soup among serving bowls
  8. Sprinkle with spring onion, coriander and chilli

Chicken Cacciatore

Chicken cacciatore is one of those dishes that goes so well with a salad, rice, or fresh crusty bread.

High in lean protein as well as lycopene and antioxidants, it’s tasty and good for you!

Ingredients

  • 6 (about 1.1kg) chicken thigh cutlets, skin removed
  • 2 tablespoons olive oil
  • 200g Swiss brown mushrooms, sliced
  • 1 red onion, thinly sliced
  • 4 ripe tomatoes, chopped
  • 4 garlic cloves, chopped
  • 1 red capsicum, deseeded, chopped
  • 1 yellow capsicum, deseeded, chopped
  • 1 carrot, peeled, chopped
  • 125ml (1/2 cup) white wine
  • 250ml (1 cup) chicken liquid stock
  • 200g punnet grape tomatoes or cherry tomatoes
  • 60g (1/4 cup) kalamata olives, pitted
  • 2 tablespoons chopped fresh oregano leaves, plus extra sprigs, to serve

Crusty sourdough bread, to serve (optional)

Serves: 4 

Method

  1. Season the chicken cutlets well
  2. Heat 1 tbs olive oil in a large non-stick frying pan over medium-high heat
  3. Cook the chicken for 2-3 minutes each side or until browned all over. Transfer to a plate.
  4. Add the mushroom to the pan and cook, stirring, over medium heat for 3-4 minutes or until softened. Transfer to a bowl
  5. Add the remaining 1 tbs oil to pan and then add the onion and cook, stirring, for 2-3 minutes or until just beginning to soften
  6. Add the chopped tomato and garlic. Cook, stirring, for 3-4 minutes, until softened
  7. Add the capsicum and carrot and cook for 2 minutes
  8. Add wine and simmer for 5 minutes or until liquid has reduced by half
  9. Return the chicken and mushroom to the pan
  10. Add the stock, grape or cherry tomatoes, and the olives
  11. Bring to the boil. Reduce the heat, cover and simmer for 20 minutes
  12. Uncover and simmer for a further 20 minutes or until the liquid has reduced and sauce has thickened. Stir in the chopped oregano. Season.
  13. Divide the chicken cacciatore among serving bowls and serve with sourdough

Ginger Beef Stir-Fry

Stir fries are great for quick meals and because the vegetables are cooked quickly, they retain their beautiful colors and crunch for maximum nutrition and taste.

Ingredients

  • 500g beef stir-fry strips
  • 4cm piece fresh ginger, peeled, cut into matchsticks
  • ¼ cup  light soy sauce
  • 2 tablespoons peanut oil (please substitute for sunflower oil if you are allergic to peanuts!)
  • 250g mixed mushrooms, sliced
  • 200g sugar snap peas, trimmed
  • 1 bunch Chinese broccoli, stems finely chopped, leaves torn
  • 5 green onions, trimmed, thinly sliced
  • 440g thin egg-style noodles
  • 1 ½ tbsp shao hsing (Chinese cooking wine)

Serves: 4

Method

  1. Combine beef, ginger and 2 tablespoons soy sauce in a medium bowl. Toss to coat
  2. Heat a wok over high heat
  3. Add 2 teaspoons oil. Swirl to coat and then add 1/3 of the beef mixture
  4. Stir-fry for 1 minute or until browned before transferring to bowl
  5. Add 2 teaspoons remaining oil. Swirl to coat. Add half the remaining beef mixture
  6. Stir-fry for 1 minute or until browned. Transfer to bowl. Repeat with 2 teaspoons remaining oil and beef.
  7. Add remaining oil to wok. Swirl to coat. Add mushrooms. Stir-fry for 2 minutes or until tender. Transfer to bowl.
  8. Add sugar snap peas. Stir-fry for 2 minutes. Add broccoli stems and two-thirds of onion. Stir-fry for 1 minute or until peas are bright green and lightly charred.
  9. Return beef and mushrooms to wok.
  10. Add noodles, broccoli leaves, wine and remaining soy.
  11. Stir-fry for 1 to 2 minutes or until hot and leaves have wilted. Sprinkle with remaining onion

Soy and Chilli Mushroom Stir Fry

Great for vegetarians, you can easily increase your vitamin D intake by wiping your mushrooms with a damp cloth and then leaving them out in the sun for a few hours before stir frying them quickly.

Ingredients

  • ¼ cup Soy Sauce
  • 1 tbsp oyster sauce
  • 2 tbsp brown sugar
  • 450g fresh thin hokkien noodles
  • 2 teaspoons vegetable oil
  • 1 brown onion, cut into thin wedges
  • 2 garlic cloves, crushed
  • 1 long red chilli, finely chopped
  • 500g mixed mushrooms (enoki, swiss brown, oyster and cup mushrooms work best)
  • 1 bunch broccolini, trimmed, halved

Serves 4

Method

  1. Combine soy sauce, oyster sauce and brown sugar in a small bowl
  2. Place noodles in a heatproof bowl. Cover with boiling water. Stand for 1 to 2 minutes or until just tender. Drain and then separate noodles gently with a fork
  3. Heat a wok over high heat. Add oil. Swirl to coat
  4. Add onion. Stir-fry for 3 minutes or until just softened
  5. Add garlic and chilli. Stir-fry for 1 minute or until fragrant
  6. Add mushrooms and broccolini. Stir-fry for 3 to 4 minutes or until tender
  7. Add sauce mixture and noodles. Stir-fry for 2 minutes or until heated through

Gnocchi with Seasonal Vegetables

Who doesn’t love a one pot wonder?

Less cleaning up is always appreciated and this dish is designed to be had with beautiful fresh seasonal vegetables.

Ingredients

  • 500g packet potato gnocchi
  • 1 tablespoon olive oil, plus extra, to drizzle
  • 2 tablespoons butter
  • 250g cherry tomatoes, halved
  • 2 garlic cloves, crushed
  • 1 cup frozen shelled edamame or peas
  • 1 bunch asparagus, trimmed, sliced
  • 30g piece parmesan, finely grated

Fresh basil leaves, to serve

Serves 4

Method

  1. Cook the gnocchi in a large saucepan of salted boiling water following packet directions, until tender. Drain. Transfer to a bowl and keep warm.
  2. Melt the oil and butter in the same saucepan over medium-high heat until foaming and just light brown
  3. Add the tomato and continue to cook, stirring, for 2-3 minutes or until the skins begin to blister
  4. Add garlic and cook for 30 seconds
  5. Add peas / edamame and asparagus and cook until tender
  6. Add the gnocchi to the pan and stir to coat.
  7. Season well and add half the parmesan and stir to coat
  8. Serve with basil leaves

Indian Chana Masala

Another meat free dish that is good for you and tasty!

If you like things a little spicier, you can up the chilli factor for a really nice kick.

Method

  • 2 tablespoon vegetable oil
  • 1 teaspoon yellow mustard seeds
  • 1 brown onion, thinly sliced
  • 3 garlic cloves, finely chopped
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon garam masala
  • ½ teaspoon turmeric
  • ¼ teaspoon chilli powder
  • 400g can diced tomatoes
  • 50g baby spinach
  • 2 x 400g cans chickpeas, rinsed, drained 

Serves: 4

Method

  1. Heat the oil in a large saucepan over medium heat
  2. Cook the mustard seeds and onion stirring gently until golden and soft
  3. Add the garlic and ginger and cook until aromatic
  4. Add the garam masala, turmeric and chilli powder and cook for another minute
  5. Stir through the tomato and 125ml (1/2 cup) water
  6. Cover and reduce the heat to low and simmer for 10 minutes
  7. Uncover and stir through the chickpeas and spinach
  8. Once the spinach has wilted, remove from the heat.
  9. Divide among serving bowls

Optional

If you want to balance out the heat from the chilli, serve with some plain natural yoghurt.

For an elegant twist, cut up some mint leaves and mix with the yoghurt for a great dip.

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