12 Old fashioned family favourite recipes made super healthy

We have picked just a handful of our favourite old fashioned family friendly recipes we think you will love from Zing Wellbeing. 

All our recipes are super healthy and packed with nutritious ingredients to help you on your wellbeing and health journey, and the family doesn't even need to know it's all healthy! 

Find these and over 1500 more healthy recipes on the Zing Wellbeing App.

Chicken Stroganoff 

Serve: 2

Ingredients:

• 2 single chicken breasts 
• Salt and pepper to taste
• 1 tbs Olive oil 
• 1 small onion, sliced
• 250 g mushrooms, sliced
• 4 garlic cloves, minced
• 200 ml chicken stock
• 1 tbsp Dijon mustard
• 150 ml greek yoghurt
• Fresh parsley, chopped
• 1 cup, brown rice (cooked)

Method

1. Season chicken breasts with salt and pepper to taste. 

2. Heat a little olive oil in a large frying pan over a medium-high heat. Lay the chicken breasts and cook until both sides are golden and cooked through. Transfer to a plate and set aside. 

3. In the same pan, add a bit more oil and saute onion for 3-5 minutes until it softens.

4. Add in the mushrooms and cook for a few more minutes, stirring occasionally.

5. Add in the garlic and stir for another minute before pouring in the chicken stock, yoghurt and Dijon mustard. 

6. Bring it to the boil and cook until the sauce has thickened.

7. Sprinkle chopped parsley. 

8. On a serving plate, add brown rice and sliced cooked chicken. Pour the mushroom sauce over. Enjoy! 

Macros per serve

Cals 540

Protein 45g

Carbs 55g

Fat 15g

Fibre 6g

Apricot chicken

Serves: 4
Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup no-sugar-added apricot preserve
• ¼ cup low-sodium chicken stock
• 2 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1 tbsp soy sauce or tamari
• 1 tsp fresh ginger, grated
• ¼ tsp crushed chilli flakes
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Method:

1. Season the chicken breasts with salt and pepper on both sides.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for 4-5 minutes on each side until golden brown. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the chopped onion and garlic. Sauté for 3-4 minutes until the onion is soft and translucent.
4. Lower the heat to medium and stir in the apricot preserves, chicken broth, Dijon mustard, apple cider vinegar, soy sauce or tamari, ginger, and crushed red pepper flakes (if using). Simmer for 3-4 minutes, allowing the flavors to meld together.
5. Return the seared chicken breasts to the skillet, spooning the apricot sauce over the top. Cover and simmer on low heat for 10-15 minutes, or until the chicken is cooked through.

If the sauce becomes too thick, add a little more chicken broth to reach the desired consistency. Garnish the apricot chicken with freshly chopped parsley and serve hot.

Nutritional Information (per serving)
Calories: 290
Protein: 38g
Carbohydrates: 23g
Fat: 9g
Fiber: 1g

Benefits:

Chicken breast is a lean source of protein that helps build and repair tissues, including muscles.

Apple cider vinegar is thought to regulate blood sugar levels, boost weight loss, improve gut health, lower cholesterol levels, and enhance skin health. 

Spaghetti Carbonara 

Serves: 4

Preparation time: 10 minutes 

Cooking time: 20 minutes

Ingredients

• 250g (8.8 oz) whole wheat spaghetti
• 1 tbsp olive oil
• 4 slices turkey bacon, chopped
• 3 cloves garlic, minced
• 1 cup frozen peas 
• 2 large eggs
• ½ cup grated Parmesan cheese
• ½ cup plain Greek yogurt (for creaminess)
• ½ tsp black pepper
• ¼ tsp salt (optional)
• Fresh parsley, chopped (for garnish)

Instructions

1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta cooking water, then drain the pasta.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped turkey bacon and cook until it is crispy and browned.
3. Add the minced garlic and cook for about 1 minute until fragrant. Add the frozen peas and cook until they are heated through.
4. In a medium bowl, whisk together the eggs, grated Parmesan cheese, Greek yogurt, black pepper, and salt (if using).
5. Reduce the heat to low. Add the cooked spaghetti to the skillet with the bacon and garlic.
6. Pour the egg mixture over the pasta, tossing quickly to ensure the eggs do not scramble.
7. Add a bit of the reserved pasta water at a time, stirring continuously until you reach your desired consistency. The sauce should be creamy and cling to the pasta.
8. Remove from heat and serve immediately. Garnish with fresh parsley and additional Parmesan cheese if desired.

 Nutritional Information per serving

• Calories: 448
• Protein: 25.2g
• Fat: 14.5g
• Carbohydrates: 54g
• Fiber: 7.2g

Baked Pasta (Serves 6)

Ingredients:
•    500g rigatoni pasta (GF if preferred)
•    250g mozzarella cheese
Béchamel Sauce:
•    500ml milk of choice
•    50g butter
•    50g flour
•    Pinch salt, black pepper, nutmeg
Ragu Sauce:
•    600g minced meat (turkey, chicken, beef or pork)
•    1 onion, chopped
•    1 carrot, diced
•    800g tomato sauce
•    Pinch salt, black pepper, thyme

Method
1.    Pre-cook rigatoni for 4 minutes and drain.
2.    Place rigatoni in a baking dish.
3.    Cook ragu sauce: sauté onion and carrot, add mince, brown it, then stir in tomato sauce and seasonings.
Simmer for 15 minutes.
4.    Make béchamel: Melt butter, stir in flour, then whisk in milk until thick.
5.    Pour ragu sauce over pasta, followed by béchamel.
6.    Top with mozzarella and bake at 180°C for 30 minutes.

Macros per serving:
•    Calories: 450 kcal
•    Protein: 28g
•    Carbs: 55g
•    Fat: 15g
•    Fibre: 6g

Health Benefits:
•    Protein-packed: Great for muscle repair and satiety.
•    Gut-friendly fibre: Tomatoes and onions provide digestive support.
•    Bone health: Dairy in béchamel sauce offers calcium and vitamin D.

High protein Panko Crumbed Chicken Parmigiana

Serve: 4 

Ingredients: 

Chicken   

• 4 chicken breasts 
• 1/2 tbsp olive oil
• 1/2 tbsp salt
• 1/2 tsp black pepper
• 1/2 tbsp garlic powder
• 1/2 tbsp paprika
• 1/2 tbsp Italian seasoning
• 1/2 cup panko crumbs
• 1 -2 egg, whisk

Others

• 1/2 cup pizza sauce or pasatta
• 100g mozzarella
• 70g shredded parmesan

Method: 

Preheat the oven to 200C. 

Place chicken breast on a large plate or board. Drizzle with olive oil and all the spices and seasonings. 

Mix well in egg and coat in panko crumb mix. Transfer to a baking dish and bake for 20-25 minutes at 200C.

Remove the chicken from the oven and top with pizza sauce and cheese.

Return to oven for a few minutes to melt the cheese. 

Serve with a green salad or veggie bake (find it on the app).

Macros per serve

Calories: 487 cal

Protein: 47g

Carbohydrates: 16g

Fat: 21g

Fibre: 2g

Slow Roasted Lamb Shanks

Serve: 2

Ingredients

• 2 lamb shanks, fat trimmed
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 brown onion,  roughly chopped
• 1 carrot, roughly chopped
• 1 celery stick, roughly chopped
• 1 garlic bulb, halved
• 1 tbsp tomato paste
• 1 sprig rosemary
• 2 sprigs thyme
• 2 sprigs mint
• 2 bay leaves 
• 250ml red wine (or extra stock)
• 500ml beef stock

 Serve lamb with steamed greens (broccoli, green beans, and peas) 

 Method: 

1. Preheat the oven to 150°C.
2. Season the lamb shanks with salt and pepper. 
3. Heat olive oil in a heavy-based casserole and brown the shanks well on all sides. Remove and set aside for later. 
4. Add the onion, carrot and celery to the same pot. Cook for 2-3 minutes and stir in herbs, garlic and tomato paste. 
5. Mix well and cook for 5-6 minutes. 
6. Add red wine and beef stock. 
7. Return the lamb to the pot. 
8. Bring to a gentle simmer, cover with a lid, and transfer to the oven. 
9. Cook for 3 to 4 hours, turning the shanks once or twice, until the meat is soft and falling off the bone. 
10. Remove the lamb shanks once cooked, strain the sauce through a sieve, place the sauce back into the pot, add a dollop of butter and stir together in order to emulsify it all together and make it lovely and glossy. 
11. Add slurry (cornflour mixed with water) to thicken the sauce. 
12. Serve lamb with steamed greens and top with gravy.

Macros per serve

Cals 560

Protein 44g

Fat 29g

Carbs 22g

Fibre 6g

Health Benefits of Ingredients

Lamb Shanks: High-quality protein for muscle repair & satiety. Rich in iron & zinc → energy and immune support. Provides vitamin B12 for nerve function & red blood cells. 

Olive Oil: Monounsaturated fats for heart health. Anti-inflammatory & enhances nutrient absorption.

Onion, Carrot, Celery, Garlic: Fibre, antioxidants, polyphenols for gut & heart health. Garlic & onion support immune function.

Beef rissoles with mushroom gravy

Makes 12 (rissoles)

Serve 4 (3 per serve)

Ingredients: 

RISSOLES:

• 1/2 large onion, grated 
• 1/2 cup panko breadcrumbs 
• 500g beef mince 
• 1 small zucchini, grated
• 1 small carrot, grated
• 1 large egg
• 1 garlic clove, grated 
• 1/2 tsp dried thyme 
• 1/2 tsp oregano 
• 2 tsp Worcestershire sauce
• Salt and pepper to taste 

MUSHROOM GRAVY: 

• 1/2 medium onion, thinly sliced 
• 2-3 garlic cloves, minced 
• 220g mushrooms, sliced 
• 2 tbs wholemeal flour 
• 2 cups beef stock
• 1 tsp Worcestershire sauce 
• Salt and pepper to taste

Rissoles:

1. In a large mixing bowl, put mince beef with all the ingredients to make rissoles, mix well with your hands. Marinade for 15 minutes. 
2. Form 12 patties. 
3. Heat 1 tbsp of the oil in a large skillet over medium high heat. Cook the rissoles until lightly browned on both sides. Remove onto a plate. 

Mushroom gravy:

1. Cook the onion for 1 minute, then add the mushrooms and cook for 3 – 4 minutes until they release water, soften, then become lightly browned. Add the garlic for the last 30 seconds.
2. Add flour and stir for a minute. 
3. Pour in half the stock then keep mixing until the flour paste dissolves and thickens the liquid, and is lump free. 
4. Add remaining stock, worcestershire sauce, salt and pepper to taste.
5. Bring it to a boil. 

Gently place the rissoles in the gravy. Cook rissoles 4 – 5 minutes until the liquid thickens into a thin gravy. 

Serve rissoles over mashed potatoes with a generous amount of sauce! 

Garnish with chopped parsley. 

Macros per serve

PER RISSOLE (1 of 12)

Includes rissole + gravy divided evenly.

Calories: 155 kcal

Protein: 9.4 g

Carbohydrates: 3.8 g

Fat: 11 g

Fibre: 0.8 g

Zucchini Slice

Serve: 6

Ingredients:

• 1 small onion, diced
• 2 bacon slices, diced
• 3-4 small zucchini, grated 
• 1 carrot, grated
• ½ cup of corn kernels
• 1 tbsp chopped parsley
• 100g mozzarella cheese, grated
• ¼ cup cottage cheese (drained)
• 60g feta, crumbled
• 2/3 cup whole flour
• 6 eggs
• 1/4 cup almond milk
• Salt and pepper to taste 

Method:

1. Preheat the oven to 180°C and line a baking dish with baking paper.

2. Place zucchini, onion, carrot, corn, herbs, bacon, cheese and flour into a large bowl and mix. Add feta crumbs. 

3. Whisk the eggs into another bowl with milk, salt and pepper.

4. Add the egg mixture to the vegetable bowl and mix to combine.

5. Pour into the baking dish and bake for 30-35 minutes.

6. Allow to cool slightly and enjoy!

Macros per Serving

• Calories 250 kcal
• Protein 17 g
• Carbs 12g
• Fat 16g
• Fibre 3g

Benefits

Onion, Zucchini, Carrot, Corn provide fibre, vitamins A and C, and antioxidants.

Eggs are a Powerhouse of protein, choline, and healthy fats. 

Parsley is a Source of vitamin K, antioxidants

Healthy Shepherd's Pie 

Serves: 6

Preparation time: 20 minutes

Cooking time: 55 minutes

Ingredients:

For the meat filling:

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 450g (1lb) lean ground turkey breast (or chicken breast)
• 1 tbsp tomato paste
• 1 tbsp Worcestershire sauce
• 1 tsp fresh thyme 
• 1 tsp fresh rosemary, chopped 
• 1 cup low-sodium chicken broth
• 1 cup frozen peas
• 1 cup mushrooms, sliced
• Salt and pepper, to taste

For the mashed potato topping:

• 450g (1lb) potatoes, peeled and chopped
• 450g (1lb) sweet potatoes, peeled and chopped
• 2 tbsp Greek yogurt
• 1 tbsp butter (optional)
• 2 tbsp Parmesan cheese, grated
• Salt and pepper, to taste

Method:

1. Place the potatoes and sweet potatoes in a large pot and cover them with cold water. Add a pinch of salt. Bring to a boil, then reduce heat and simmer until the potatoes are tender, about 15-20 minutes.
2. Drain the potatoes and return them to the pot. Add the Greek yogurt, butter (if using), and Parmesan cheese. Mash until smooth and creamy. Season with salt and pepper to taste. Set aside.
3. Preheat your oven to 200°C (400°F).
4. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, celery, and mushrooms. Sauté for 7-8 minutes, until the vegetables are softened.
5. Add the ground turkey (or chicken) to the skillet. Cook until browned, breaking up the meat with a spoon as it cooks.
6. Stir in the tomato paste, Worcestershire sauce, thyme, and rosemary. Cook for another 2 minutes.
7. Pour in the chicken broth, bring to a simmer, and let it cook for 10 minutes, until the sauce has thickened slightly.
8. Stir in the frozen peas and cook for another 2-3 minutes. Season with salt and pepper to taste.
9. Transfer the meat filling to a 23x33 cm (9x13-inch) baking dish, spreading it out evenly.
10. Spoon the mashed potato mixture over the meat filling, spreading it out to cover the filling completely. 
11. Place the dish in the preheated oven and bake for 20-25 minutes, until the top is golden and the filling is bubbling.
12. If you want an extra-crispy top, place the dish under the broiler for an additional 2-3 minutes.

Nutritional information per serving:

• Calories: 398
• Protein: 27g
• Fat: 14g
• Carbohydrates: 42.3g
• Fiber: 6.3g

 

Beef Chow Mein

Serve: 4

Ingredients

Beef:

• 500g flank steak (thinly sliced)
• 1 ½ tbsp soy sauce
• 2 tsp cornflour
• 2 tsp sesame oil

Chow Mein:

• 200g chow mein noodles (or egg noodles)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• ½ onion, sliced
• 1 cup cabbage, chopped
• ½ cup carrots, julienned
• ½ cup red capsicum, sliced
• ½ cup bean sprouts
• 2 spring onions, sliced 

Sauce:

• 3-4 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp hoisin sauce
• 1 ½  tsp brown sugar 
• ½ tsp black pepper
• ¼ cup beef broth

Method: 

1. Marinate the Beef: In a bowl, mix soy sauce, cornflour, and sesame oil. Add beef and let marinate for 10 minutes.

2. Cook the Noodles: Boil according to package instructions, drain, and toss with a little oil to prevent sticking.

3. Stir-Fry the Beef: Heat 1 tbsp oil in a skillet over high heat. Sear beef for 2-3 minutes, then remove.

4. Cook the Veggies: Add another tbsp of oil, stir-fry onion, cabbage, carrots, and capsicum for 2 minutes. Add garlic, bean sprouts, and onions, cooking for 1 more minute.

5. Return beef to the pan, add cooked noodles, and pour in the sauce. Stir-fry for 2 minutes until well coated.

Meal prep tip: Divide the beef chow mein into 4 serves and store any leftovers in the fridge for up to 7 days or freeze for up to 3 months. 

Macros per serve

• Calories 450
• Protein 32g
• Carbs 40g
• Fat 19g
• Fibre 5g

Sheet Pan Chicken Pot Pie

Serve: 6 (depending on size of dish you use)

Ingredients:

• 2 tbsp butter
• ½ cup brown onion, finely chopped
• ¼  cup chopped celery
• ¼  tsp salt
• ¼  tsp black pepper
• 1/2 tsp garlic powder
• ¼  cup plain flour
• 1 ½  cups chicken broth
• ½ cup greek yoghurt
• 300g chopped cooked chicken (or leftover turkey)
• 250g frozen mixed vegetables (or fresh veg of choice)
• 1 sheet reduced fat puff pastry, thawed 

Method:

Preheat the oven to 200C. 

Melt butter in a large skillet over medium heat. Add chopped onion and celery, cook until tender.

Sprinkle salt, pepper, and garlic powder. Cook for 1-2 minutes. 

Add flour and stir constantly. 

Whisk in broth and greek yoghurt and bring mixture to a simmer. Stir occasionally, for about 4-5 minutes. 

Add in chicken and frozen vegetables and cook for 2-3 minutes. 

Pour chicken mixture into a baking pan.

Lay the pastry sheet to cover the chicken mixture. Prick the pastry and bake until golden brown for about 25 to 30 minutes.

Enjoy!

Macros per serve

Cals 400 cals

Protein 31.5g

Carbs 32g

Fat 20g

Fibre 3.8g

Health benefits 

Chicken (lean protein) Supports muscle repair, immunity, and fullness.

Greek yoghurt Adds creaminess without heavy cream; rich in calcium and probiotics for gut health.

Mixed vegetables Provide vitamins A, C, fibre, and antioxidants for immune and digestive support.

Onion, celery, and garlic Contain antioxidants and compounds that support heart and immune health.

Beef stew

Serves 6

• 1 kg beef chuck, fat trimmed, cut in small-ish pieces

• 1 medium onion, sliced thinly

• 6 stalks celery, sliced diagonally

• 6 carrots, sliced diagonally

• 2 tsp salt

• 1 tbsp brown sugar

• 1 cup tomato passatta

ADD AFTER COOKING:

• 2 tablespoons cornflour in 2 tablespoons water
  

SLOW COOKER: From thawed, Add all the ingredients for 5-6 hours on high.

FINAL STEP: Add cornflour slurry and let it thicken for 30 minutes.

Serving option:

Serve with brown rice, quinoa or mashed sweet potato and steamed vegetables.

Macros per serve

Calories: 290

Protein: 35g 

Carbs: 14.5g 

Fat: 13g 

Fibre: 3g

Health benefits

Beef Chuck - Rich in complete protein, iron, zinc, and B vitamins. Supports muscle repair, energy metabolism, and immune function. 

Onion, Celery, Carrots - Provide antioxidants, fibre, and prebiotics. Support gut health, detoxification, and inflammation reduction

Tomato Passata - High in lycopene, vitamin C, and potassium. Supports heart health and skin protection. 

Find these and over 1500 more healthy recipes on the Zing Wellbeing App.