Some dishes come and go, but the ones here are what we consider forever recipes – foolproof, healthy and so delicious, you’ll want them for your permanent collection.

Portrait of Tammy Strobel
Some dishes come and go, but the ones here are what we consider forever recipes – foolproof, healthy and so delicious, you’ll want them for your permanent collection. 
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Lemon & Herb Roasted Chicken With Vegetables




> 1 lemon 

> 1 tbsp olive oil 

> 1 tbsp roughly chopped oregano, plus 1 sprig 

> 1 tbsp roughly chopped thyme, plus 1 sprig 

> 2 tsp roughly chopped rosemary, plus 1 sprig 

> 3 garlic cloves, minced, plus 3 whole cloves 

> ½  tsp salt 

> ¼  tsp black pepper 

> A 1.8kg chicken, patted dry 

> 680g baby potatoes, halved 

> 340g carrots, peeled and cut into 7.5cm by 1.25cm batons 

> 1 large onion, cut into 13mm wedges

> 2 tbsp chicken stock or water 

1. Preheat oven to 220 deg C. Grate lemon zest into bowl. Add oil, oregano, thyme, rosemary, minced garlic, salt and pepper, and stir until incorporated. 

2. Halve lemon and place inside chicken cavity with whole garlic cloves and herb sprigs. Rub all but two teaspoons lemon- herb mixture under skin. Rub remaining on skin and tie legs together with kitchen twine. 

3. Place chicken, breast side down, in roasting pan or 23cm by 33cm glass baking dish and arrange potatoes, carrots and onion around it. Add stock or water and roast for about 90 minutes or until an instant-read thermometer inserted in a thigh registers 75 deg C and vegetables have browned edges. 

4. Remove chicken from oven and rest for 10 minutes. Remove lemon, herb sprigs and garlic cloves, and discard. Cut chicken into pieces and serve with vegetables. 

Nutrition score per serving

309 calories, 34g protein, 27g carbs, 7g fat (1.5g saturated), 5g fibre, 355mg sodium 

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Penne With Roasted Red Pepper Marinara




> 340g wholewheat penne pasta 

> 3 tbsp olive oil 

> 1½ cups finely diced onion 

> 3 garlic cloves, minced 

> 1 can (735g) low-sodium crushed tomatoes

> 2 jars (198g each) roasted red peppers, drained, rinsed and chopped 

> 1 tsp finely chopped fresh oregano or ½ tsp dried 

> 1 sprig fresh rosemary or ¼ tsp dried 

> ¾ tsp salt 

> ¼ tsp black pepper 

> ½ cup lightly packed basil leaves, plus more for garnish 

> 14g (about 6 tbsp) finely grated parmigiano-reggiano 

1. Cook pasta according to package directions; drain. 

2. As pasta water starts to boil, heat oil in large heavy saucepan over medium heat. Add onion and cook for six to seven minutes, stirring occasionally, or until translucent and softened. Add garlic and cook one minute more, stirring occasionally. Add tomatoes, peppers, oregano, rosemary, salt and pepper. Bring to a boil, reduce heat and simmer for about 15 minutes or until sauce is reduced slightly. 

3. Remove sauce from heat. Then remove rosemary sprig (if using) and stir in basil. Transfer to food processor and puree, leaving some chunks if desired. Top pasta with sauce and cheese, and garnish with basil. 

Nutrition score per serving 

349 calories, 12g protein, 56g carbs, 10g fat (1.8g saturated), 10g fibre, 400mg sodium 

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Peppercorn-Crusted Steak With Baked Parsnip Fries 




> 680g parsnips, cut into 10cm by 1.25cm batons 

> 2 tbsp olive oil 

> 1¼ tsp salt 

> 1 tbsp plus ¼ tsp coarsely ground black pepper 

> 2 tbsp finely chopped parsley 

> 6 centre-cut filet mignon steaks (140g each and about 32mm thick), patted dry 

> 2 tbsp canola oil 

1. Preheat oven to 218 deg C. Toss parsnips with olive oil, half teaspoon salt and quarter teaspoon pepper. Arrange on rimmed baking sheet lined with foil and roast for about 20 minutes or until underside is charred. Stir to flip and roast for 10 minutes more. Remove from oven and toss with parsley. 

2. While parsnips are roasting, sprinkle steaks with remaining salt and pepper. Heat large heavy skillet over medium- high for two to three minutes. Add canola oil and heat for 30 seconds. Add steaks and sear for about four minutes or until a crust forms. Flip and cook three minutes more for medium-rare or four minutes more for medium. Rest for three to four minutes and serve with fries. 

Nutrition score per serving 

329 calories, 26g protein, 18g carbs, 17g fat (3.8g saturated), 5g fibre, 559mg sodium 

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Caramelised Onion, Arugula & Goat Cheese Omelettes




> 12 eggs 

> 6 egg whites 

> 2 tbsp olive oil 

> 1 large onion, thinly sliced 

> 1 tsp salt 

> 1 tsp black pepper 

> 10 tbsp water 

> Non-stick cooking spray 

> 6 cups baby arugula, plus more for garnish 

> 110g softened goat cheese, crumbled 

1. Gently beat eggs and egg whites together in medium bowl. Heat oil in 25cm non-stick skillet over medium-high heat. Add onion and quarter teaspoon each of salt and pepper. Cook for about 10 minutes, stirring occasionally, or until edges begin to brown. 

2. Reduce heat to medium low and cook onion for 20 minutes more or until golden and tender, adding two tablespoons of water every five minutes and stirring occasionally. Transfer to bowl, wipe skillet clean and raise heat to medium. Mist with cooking spray, add arugula and cook while stirring for one to two minutes or until slightly wilted. Transfer to plate. 

3. Wipe skillet clean, mist with cooking spray and heat over medium. Add one-sixth egg mixture. Cook for 15 seconds, stir with silicon spatula, then swirl to evenly recoat pan. Cook for about two minutes or until just set and no longer wet. 

4. Sprinkle omelette with one-eighth teaspoon each salt and pepper. Arrange two tablespoons caramelised onions, quarter cup wilted arugula and two table spoons goat cheese in centre of omelette. Gently fold into thirds over filling and slide onto plate. Garnish with fresh arugula. Repeat with remaining egg mixture and toppings. 

Nutrition score per serving 284 calories, 21g protein, 4g carbs, 20g fat (7.7g saturated), 1g fibre, 689mg sodium 

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Butternut Squash & Sage Risotto




> 4½ cups low-sodium chicken broth

> 3 tbsp olive oil 

> 12 sage leaves, plus 1 tsp thinly sliced sage 

> 2 cups finely diced butternut squash

> 1 cup finely diced onion 

> 1 cup arborio rice 

> ½ tsp salt 

> 28g (about ¾ cup) finely grated parmigiano-reggiano 

1. Bring broth to boil in small saucepan. Reduce heat to low and cover to keep warm. 

2. Heat oil in small skillet over medium- high heat. Add sage leaves and cook for about 30 seconds or until crisp and slightly shrivelled. Using slotted spoon, transfer to plate lined with paper towels to drain, reserving oil. 

3. Transfer one tablespoon sage oil to large heavy saucepan and heat over medium-high. Add squash and cook for five to six minutes, stirring occasionally, or until slightly softened and browned. Transfer to plate. Add remaining sage oil, reduce heat to medium, add onion and cook for six to seven minutes while stirring or until translucent. 

4. Add rice and cook for two to three minutes, stirring constantly, and until glossy. Add half cup broth and simmer, stirring constantly, until absorbed. Continue adding broth, half cup at a time and stir constantly for about 18 minutes or until absorbed. 

5. Add squash, sliced sage, salt and cheese, and cook for one minute while stirring. Top with crispy sage leaves. 

Nutrition score per serving 

246 calories, 8g protein, 34g carbs, 9g fat (2g saturated), 2g fibre, 328mg sodium 

Maple-Mustard Salmon With Brussels Sprout Salad 




> 1 whole side of salmon (910g), skin on > ½ cup plus 1 tsp wholegrain Dijon mustard 

> 2 tbsp plus 1 tsp maple syrup 

> ½ tsp black pepper 

> 340g brussels sprouts, trimmed 

> 4 tbsp olive oil 

> 3 tbsp fresh lemon juice 

> ¼ tsp salt 

> ¼ cup lightly toasted walnuts or hazelnuts, roughly chopped 

1. Preheat oven to 200 deg C. Place salmon skin side down on rimmed baking sheet lined with foil. Combine half cup mustard, two tablespoons maple syrup and quarter teaspoon pepper, and spread evenly over top of salmon. Bake for 20 to 22 minutes or until just opaque in the centre. Carefully separate and discard skin,  and cut salmon into six pieces. 

2. While salmon is roasting, thinly slice sprouts or shred in food processor or with box grater, and transfer to large bowl. Whisk together oil, lemon juice, salt, and remaining mustard, maple syrup as well as pepper. Toss sprouts with dressing and nuts and serve with salmon. 

Nutrition score per serving 

390 calories, 33g protein, 11g carbs, 22g fat (3g saturated), 2g fibre, 677mg sodium