Healthy ways to recreate Aussie pub classics at home
Healthy pub classics
As the weather warms up, many Aussies are spending more time outdoors and on cheeky trips to the pub.
But as we know, the traditional pub classics are not always the healthiest for us.
So that we can still look after our health while enjoying the foods we love, MyFitnessPal has teamed up with nutritionist and author Luke Hines, who has created a new macro-friendly, high protein recipe collection of beloved pub classics.
Continue to see how you can enjoy healthier alternatives to top pub choices including fish and chips, chicken parmigiana, burgers, and sticky date pudding.
No drama parma
Perfectly crumbed and baked until golden, this guilt-free take on the classic parma features rich tomato sugo, melted mozzarella, and fresh basil. Served with a vibrant mixed salad drizzled with extra-virgin olive oil and fresh lemon wedges.
This recipe can be made with and is the same for both chicken and eggplant.
Please note, thick cut eggplant slices need to be placed on a large baking tray and sprinkled with salt to extract the excess moisture out of them, prior to crumbing.
This recipe makes four large and is gluten, dairy and refined-sugar free.
Continue to see the recipe.
No drama parma ingredients
For the chicken or eggplant and crumb
- 4 x 200g skinless, boneless chicken breasts, slightly flattened (or thick cut eggplant slices, see note in pervious slide)
- 2 large free-range eggs
- 1/2 cup gluten-free flour
- 1/4 cup cornstarch
- 1.5 cup gluten-free panko style bread crumbs
- 1/2 cup grated Parmesan cheese, or dairy-free vegan version if required
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon mixed Italian seasoning
- Drizzle of olive oil, for baking
- salt and black pepper, to taste
For the toppings
- 1/2 cup rich thick tomato Sugo sauce
- 1 cup mozzarella cheese, sliced or shredded, or dairy-free alternative if required
- 1/4 cup fresh basil, finely chopped
To serve
- Mixed salad greens
- Extra-virgin olive oil, to drizzle
- Lemon wedges, to serve
Continue to see the recipe.
No drama parma recipe
1. Get started by preheating the oven to 220°C and line a large tray with baking paper, drizzling it with olive oil well.
2. Set up your crumbing stations by whisking the eggs in one shallow bowl, the gluten-free flour and cornstarch in another shallow bowl, and the gluten-free breadcrumbs, the grated parmesan cheese, spices and seasoning in a third final (large) bowl.
3. Season each piece of the chicken with salt and pepper and press into the gluten-free flour mixture, getting decent coverage on both sides. Now dunk into the whisked eggs, then finally dip into the gluten-free breadcrumb mixture to evenly coat on both sides. Repeat for each chicken cutlet so you have four decent sized schnitzels.
4. Transfer the crumbed chicken to the lined baking tray and spray each with some olive oil spray to get good all over coverage, transfer to the oven and bake for 15 minutes or until the crumbs begin to go golden brown, remove from the oven and top each with two heaped tablespoons of the rich tomato sauce, then sprinkle each with mozzarella cheese and fresh basil.
5. Return back to the oven and bake for a further 10 minutes, or until the cheese is browned and bubbling up and the chicken breasts and the chicken is completely cooked through.
6. Serve alongside a fresh garden salad, with optional sliced cucumber and tomato, dressed in olive oil and lemon slices.
Estimated macros per serve:
Calories: 676 kcal
Carbohydrates: 46.2g
Protein: 62.8g
Fat: 24.5g
Nach'yo ordinary burger
Grilled grass-fed beef combined with black beans and Mexican spices, topped with smashed avocado, zesty lime-marinated red onions, and spicy light mayonnaise, all served on a toasted bun.
This recipe serves four.
For vegetarian version of this burger, swap out beef mince for plant-based mince alternative.
This recipe is gluten, dairy and refined-sugar free.
Continue to see the recipe.
Nach'yo ordinary burger ingredients
- 1 red onion, thinly sliced
- Juice and zest of 1 lime
- 200g can black beans (no salt added), drained and rinsed
- 350g grass-fed beef mince
- 1 brown onion, finely diced
- 1 tbsp Mexican Spice Blend
- 1 free-range egg, whisked
- 2 tablespoons olive oil
- 1/4 cup light mayonnaise
- 1⁄4 cup nonfat Greek yoghurt
- 2 tablespoons Tabasco or low sodium hot sauce
- 4 Gluten free hamburger buns, split, toasted
- Lettuce leaves, to serve
- 1 large ripe avocado, smashed
- Juice and zest of 1 lemon
- 1/2 tsp dried chilli flakes
- 1/2 cup finely chopped flat leaf parsley or fresh coriander
- Sea salt and cracked pepper, to season
Continue to see the recipe.
Nach'yo ordinary burger recipe
1. Place the red onion and lime juice in a small bowl and toss to combine. Set aside for 10 mins to develop the flavours.
2.Meanwhile, for the burgers, place the black beans in a large bowl and use a fork to crush until roughly mashed and nice and broken up. Add in the beef mince, finely chopped brown onion, Mexican spice mix and the whisked egg. Season well with salt and pepper. Use your hands to mix the ingredients until well combined.
3. Divide your burger mixture into four evenly sized patties, try to make the patty the same circumference of the burger pan if possible, be mindful cooking times will vary depending on thickness.
4. Heat the oil in a large heavy based frying pan over medium heat. Cook the patties, in batches if need be, for three to four minutes each side or until golden brown and cooked through.
5. Meanwhile, in a bowl, stir together the light mayonnaise, non-fat Greek yoghurt and Tabasco (or low sodium hot sauce) in a small bowl until well combined and smash the avocado in a bowl with the lemon juice, zest and a pinch of salt.
6. To serve, divide the toasted gluten free bun bases among serving plates. Spread the bases generously with the chilli mayo mixture. Top with lettuce, burgers, avocado, red onion mixture and bun tops to serve.
Estimated macros per serve:
Calories: 575 kcal
Carbohydrates: 61.6g
Protein: 27.7g
Fat: 25.2g
Plenty of fish and chips in the sea
Oven-baked golden crumbed white fish fillets, paired with sweet potato chips seasoned with garlic and herbs.
Served with a fresh squeeze of lemon, and a side of mixed salad greens drizzled with olive oil.
The quantities for this recipe serve two.
This method calls for oven baking for a healthier option
This recipe is gluten, dairy and refined-sugar free.
Continue to see the recipe.
Plenty of fish and chips in the sea ingredients
For the fish and chips
- 2 sweet potatoes (400 g), peeled and cut into 5 mm matchsticks
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon sodium free garlic and herb seasoning
- 1 free-range egg
- 300 g white fish fillets (whiting, flathead and hoki work well), skin removed and pin-boned
- 3 tablespoons sugar-free tomato sauce
- 3 tablespoons tapioca flour
- 2 tablespoons gluten free panko
- sea salt and freshly ground
- black pepper juice of 1 lemon
To serve
- Mixed Salad Greens
- Extra-virgin olive oil, to drizzle
- Lemon wedges, to serve
Continue to see the recipe.
Plenty of fish and chips in the sea recipe
1. Get started by preheating the oven to 180°C and line a large baking tray with baking paper.
2. Place the sweet potato in a large bowl and coat with two teaspoons of the olive oil. Add one tablespoon of the tapioca flour and two teaspoons of the garlic and herb seasoning and toss to get good all-over coverage.
3. Arrange the sweet potato on the tray, leaving some space between each piece for ultimate crispness, then bake for 15 minutes.
4. Now is a good time to set up a crumbing station. Place the remaining tapioca flour in one bowl, whisk the egg in another bowl and combine the almond flour, the remaining garlic and herb seasoning and a pinch of salt in a third bowl.
5. Working in small batches, roll the fish fillets in the tapioca flour, gently pressing it on for good coverage, then dunk in the egg wash and finally coat with the almond crumb. Place on a plate and set aside.
6. Once the fries have baked for 15 minutes, remove the tray from the oven. Flip the fries and make some space in the middle. Place the crumbed fish fillets in the gap, spray or drizzle with the remaining olive oil and bake for 15 minutes, turning the fish after about seven minutes, until the fries are deep golden and the fish has a lovely golden-brown crust and is cooked through.
7. Serve the fish and fries with the tomato sauce, a squeeze of lemon juice and a generous season of salt and pepper alongside some freshly dressed green salad.
*Includes side salad
Estimated macros per serve:
Calories: 544 kcal
Carbohydrates: 41.2g
Protein: 34g
Fat: 26g
