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Athlete who loves to cook easy and healthy recipes

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Latest Recipes
Categories
- Breakfast
- Lunch
- Main
- Pasta
- Salad
- Seafood
- Appetisers
- Meat
- Dessert
About
- Contact

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Archives

Popular Categories:

Main (69)
Lunch (28)
Seafood (23)
Pasta (18)
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Dessert (15)
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July 2025 (3)
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July 2024 (11)

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Christian Petracca

Hi there, I’m excited to share quick and simple recipes that taste great and make healthy eating easy.

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Most Viewed

Greek Chicken Gyros Smash Tacos
43393 views
Arayes: Crispy Pita with Chicken & Feta
37405 views
Mediterranean Lamb Smash Tacos
26892 views
Easy Midweek Meal: Chicken Enchilada Bake
9771 views
One Pan Pork Ramen Noodles
8989 views
Chicken Noodle Soup
6127 views
Big Mac Smash Tacos
6100 views
Rocky Road – The ultimate holiday treat
5112 views
Slow Cooker Mexican Pulled Pork Tacos
5083 views
Tomato & Mozzarella Baked Rigatoni
4951 views

Most Commented

Greek Chicken Gyros Smash Tacos
14 comments
Mediterranean Lamb Smash Tacos
10 comments
Easy Midweek Meal: Chicken Enchilada Bake
10 comments
One-Pan Coconut Dahl with Coconut Chicken Skewers
6 comments
Arayes: Crispy Pita with Chicken & Feta
4 comments
Tomato & Mozzarella Baked Rigatoni
4 comments
Italian Sausage Pasta in a Tomato Basil Sauce
4 comments
Chicken Parmigiana Pasta
3 comments
Healthy Beef Tortilla Bowls
3 comments
Shredded Chicken & Rice Bowl
3 comments

New Recipes

One-Pan Spiced Salmon with Roasted Chickpeas & Tomato
Crispy Chicken Pesto Melt
Italian Dinner Party Menu: Easy Focaccia, Osso Buco & Cheat’s Tiramisu
Chicken Noodle Soup
Lemon Chicken Risoni with Zucchini
Rhubarb & Berry Crumble
Crispy Green Falafels with Hummus, Herby Salad & Baked Chips
Tortellini Minestrone
One-Pot Sweet Potato Shepherd’s Pie
Wonton Noodle Soup

Categories

Appetisers 8 Breakfast 8 Dessert 15 Lunch 28 Main 69 Meat 17 Pasta 18 Salads 12 Seafood 23

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SPICED SALMON W/ ROASTED CHICKPEAS
Ingredients:
2 salmon fillets (skin on or off, your preference)
1 can (400g) chickpeas, drained and rinsed
1/2 cup roasted capsicum strips (jarred or homemade)
1/2 red onion, thinly sliced
1 punnet cherry tomatoes, halved
1/3 cup pitted kalamata olives
2 garlic cloves, grated
Zest and juice of 1/2 lemon
1/4 cup chicken stock
Salt and black pepper, to taste
Fresh parsley, to serve
Olive oil, for drizzling
For the salmon rub:
1 tbsp olive oil
1 tbsp sumac
1 tbsp dried oregano
1 tbsp sweet paprika
1 tsp ground cumin
Salt and black pepper, to taste
To serve:
Cooked risoni (orzo), to serve
FULL RECIPE AT ONTRAC5.COM

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SPICED SALMON W/ ROASTED CHICKPEAS Ingredients: 2 salmon fillets (skin on or off, your preference) 1 can (400g) chickpeas, drained and rinsed 1/2 cup roasted capsicum strips (jarred or homemade) 1/2 red onion, thinly sliced 1 punnet cherry tomatoes, halved 1/3 cup pitted kalamata olives 2 garlic cloves, grated Zest and juice of 1/2 lemon 1/4 cup chicken stock Salt and black pepper, to taste Fresh parsley, to serve Olive oil, for drizzling For the salmon rub: 1 tbsp olive oil 1 tbsp sumac 1 tbsp dried oregano 1 tbsp sweet paprika 1 tsp ground cumin Salt and black pepper, to taste To serve: Cooked risoni (orzo), to serve FULL RECIPE AT ONTRAC5.COM

24 hours ago

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1/12

Quick, easy, and big on flavour, this Chicken Pesto Pasta made with the Cucina Matese range from @colessupermarkets always delivers #ad
Ingredients:
Serves 4 | Prep 10 mins | Cooking 15 mins
* 400g Cucina Matese Penne Rigate
* 2 cups (200g) Coles Frozen Broccoli Florets, large pieces chopped
* 2 tbs olive oil
* 1 brown onion, finely chopped
* 2 garlic cloves, crushed
* 500g pkt Coles RSPCA Approved Chicken Breast Diced
* 1/2 cup (130g) Cucina Matese Basil Pesto
* 1/4 cup (20g) finely grated parmesan
* Finely grated parmesan, extra, to serve
Method:
1. Cook the pasta in a large saucepan of boiling water following packet directions or until al dente, adding the broccoli for the last 2 mins of cooking. Drain well, reserving ¼ cup (60ml) cooking liquid.
2. Meanwhile, heat the oil in a large, deep frying pan over medium heat. Add the onion and garlic and cook, stirring, for 2 mins or until soft and light golden.
3. Add the chicken to the pan and cook, turning, for 8-10 mins or until brown all over and cooked through.
4. Reduce heat to low. Add the pasta mixture to the pan and stir to combine. Add the pesto and reserved cooking liquid and toss until evenly coated and mixture is heated through. Add the parmesan and toss to combine. Season.
5. Divide pasta mixture among serving plates. Sprinkle with extra parmesan.

on.trac5

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Quick, easy, and big on flavour, this Chicken Pesto Pasta made with the Cucina Matese range from @colessupermarkets always delivers #ad Ingredients: Serves 4 | Prep 10 mins | Cooking 15 mins * 400g Cucina Matese Penne Rigate * 2 cups (200g) Coles Frozen Broccoli Florets, large pieces chopped * 2 tbs olive oil * 1 brown onion, finely chopped * 2 garlic cloves, crushed * 500g pkt Coles RSPCA Approved Chicken Breast Diced * 1/2 cup (130g) Cucina Matese Basil Pesto * 1/4 cup (20g) finely grated parmesan * Finely grated parmesan, extra, to serve Method: 1. Cook the pasta in a large saucepan of boiling water following packet directions or until al dente, adding the broccoli for the last 2 mins of cooking. Drain well, reserving ¼ cup (60ml) cooking liquid. 2. Meanwhile, heat the oil in a large, deep frying pan over medium heat. Add the onion and garlic and cook, stirring, for 2 mins or until soft and light golden. 3. Add the chicken to the pan and cook, turning, for 8-10 mins or until brown all over and cooked through. 4. Reduce heat to low. Add the pasta mixture to the pan and stir to combine. Add the pesto and reserved cooking liquid and toss until evenly coated and mixture is heated through. Add the parmesan and toss to combine. Season. 5. Divide pasta mixture among serving plates. Sprinkle with extra parmesan.

2 days ago

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2/12

Crispy Chicken Pesto Melt with over 70g of protein 💪 Thanks to @abbottsbakery new High Protein Soy, Chickpea & Quinoa loaf, delivering 12.1g of protein per serve. Now available in supermarkets across NSW, VIC, QLD & SA #ad

on.trac5

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Crispy Chicken Pesto Melt with over 70g of protein 💪 Thanks to @abbottsbakery new High Protein Soy, Chickpea & Quinoa loaf, delivering 12.1g of protein per serve. Now available in supermarkets across NSW, VIC, QLD & SA #ad

4 days ago

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3/12

ITALIAN DINNER PARTY 🇮🇹
Full menu at Ontrac5.com

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ITALIAN DINNER PARTY 🇮🇹 Full menu at Ontrac5.com

1 week ago

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4/12

CHICKEN NOODLE SOUP
Ingredients
1 tbsp olive oil
1 large leek, sliced (white and pale green parts only)
½ medium brown onion, finely chopped
3 garlic cloves, finely chopped
2 medium carrots, diced
2 celery ribs, diced
2 whole bay leaves
1 whole raw chicken (approx. 1.3kg)
250g pasta of choice
2 cups baby spinach
Sea salt and cracked black pepper
grated parmesan, to serve
FULL RECIPE AT ONTRAC5.COM

on.trac5

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CHICKEN NOODLE SOUP Ingredients 1 tbsp olive oil 1 large leek, sliced (white and pale green parts only) ½ medium brown onion, finely chopped 3 garlic cloves, finely chopped 2 medium carrots, diced 2 celery ribs, diced 2 whole bay leaves 1 whole raw chicken (approx. 1.3kg) 250g pasta of choice 2 cups baby spinach Sea salt and cracked black pepper grated parmesan, to serve FULL RECIPE AT ONTRAC5.COM

2 weeks ago

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5/12

LEMON CHICKEN RISONI
Ingredients
For the chicken marinade:
500g chicken thigh fillets, cut into bite-sized pieces
Zest of ½ lemon
1 garlic clove, minced
1 tablespoon olive oil
Salt and freshly ground black pepper, to taste
For the Risoni:
3 zucchinis, thinly sliced into half-moons
1 tablespoon olive oil
½ red onion, finely chopped
3 garlic cloves, finely chopped
2 asparagus spears, sliced on a diagonal
1 punnet cherry tomatoes, halved
1 tablespoon dried Italian herbs
2 cups risoni (orzo)
3 cups chicken stock
½ cup finely grated Parmesan cheese
Juice of 1 lemon
Handful of flat-leaf parsley, chopped
FULL RECIPE AT ONTRAC5.COM

on.trac5

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LEMON CHICKEN RISONI Ingredients For the chicken marinade: 500g chicken thigh fillets, cut into bite-sized pieces Zest of ½ lemon 1 garlic clove, minced 1 tablespoon olive oil Salt and freshly ground black pepper, to taste For the Risoni: 3 zucchinis, thinly sliced into half-moons 1 tablespoon olive oil ½ red onion, finely chopped 3 garlic cloves, finely chopped 2 asparagus spears, sliced on a diagonal 1 punnet cherry tomatoes, halved 1 tablespoon dried Italian herbs 2 cups risoni (orzo) 3 cups chicken stock ½ cup finely grated Parmesan cheese Juice of 1 lemon Handful of flat-leaf parsley, chopped FULL RECIPE AT ONTRAC5.COM

2 weeks ago

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6/12

MY COOK BOOK IS FINALLY HERE! Through footy, I’ve learned just how much the right food fuels performance, recovery and everyday life. This book shares 80+ of my favourite recipes that are quick, healthy, and made with simple ingredients. Pre-order now via the link in my bio! 💙💙

on.trac5

•

MY COOK BOOK IS FINALLY HERE! Through footy, I’ve learned just how much the right food fuels performance, recovery and everyday life. This book shares 80+ of my favourite recipes that are quick, healthy, and made with simple ingredients. Pre-order now via the link in my bio! 💙💙

2 weeks ago

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7/12

RHUBARB & BERRY CRUMBLE
Ingredients
600g rhubarb, chopped into 2-3cm pieces
1 cup frozen mixed berries (strawberries, blueberries, raspberries)
1/2 orange (about 1-2 tbsps)
1–2 tbsp honey
1 tbsp cornflour (corn starch)
For the crumble topping:
1 cup plain flour
½ cup brown sugar
1 tsp ground cinnamon
200g cold butter
½ cup rolled oats
½ cup shredded coconut
FULL RECIPE AT ONTRAC5.COM

on.trac5

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RHUBARB & BERRY CRUMBLE Ingredients 600g rhubarb, chopped into 2-3cm pieces 1 cup frozen mixed berries (strawberries, blueberries, raspberries) 1/2 orange (about 1-2 tbsps) 1–2 tbsp honey 1 tbsp cornflour (corn starch) For the crumble topping: 1 cup plain flour ½ cup brown sugar 1 tsp ground cinnamon 200g cold butter ½ cup rolled oats ½ cup shredded coconut FULL RECIPE AT ONTRAC5.COM

2 weeks ago

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8/12

GREEN FALAFELS WITH HUMMUS, HERBY SALAD & SWEET POTATO CHIPS
Recipe at Ontrac5.com

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GREEN FALAFELS WITH HUMMUS, HERBY SALAD & SWEET POTATO CHIPS Recipe at Ontrac5.com

3 weeks ago

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9/12

TORTELLINI MINESTRONE
Ingredients
1 tbsp olive oil
½ brown onion, finely diced
1 carrot, diced
1 small zucchini, diced
3 button mushrooms, diced
1 celery stalk, diced
1 cup baby spinach
4 garlic cloves, minced
1 tbsp Italian herb seasoning
Salt and black pepper, to taste
2 tbsp tomato paste
400g can cannelini beans
800g passata
400g tin cherry tomatoes (or diced tomatoes)
3 cups chicken stock (or veg stock for a vegetarian version)
600g spinach and ricotta tortellini (about 2 supermarket packets)
½ cup grated parmesan, plus extra to serve
FULL RECIPE AT ONTRAC5.COM

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TORTELLINI MINESTRONE Ingredients 1 tbsp olive oil ½ brown onion, finely diced 1 carrot, diced 1 small zucchini, diced 3 button mushrooms, diced 1 celery stalk, diced 1 cup baby spinach 4 garlic cloves, minced 1 tbsp Italian herb seasoning Salt and black pepper, to taste 2 tbsp tomato paste 400g can cannelini beans 800g passata 400g tin cherry tomatoes (or diced tomatoes) 3 cups chicken stock (or veg stock for a vegetarian version) 600g spinach and ricotta tortellini (about 2 supermarket packets) ½ cup grated parmesan, plus extra to serve FULL RECIPE AT ONTRAC5.COM

3 weeks ago

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10/12

SWEET POTATO SHEPHERD’S PIE
Ingredients
For the lamb filling:
1kg lamb mince
2 cups beef stock
1 cup frozen peas
1 carrot, finely chopped
1 brown onion, finely chopped
2 garlic cloves, mined
2 celery sticks, finely chopped
Leaves stripped from 2 rosemary sprigs
Leaves stripped from 4 thyme sprigs
1 tbsp ground cumin
1 tbsp paprika
1 ½ tbsp tomato paste
Salt and pepper, to taste
For the sweet potato mash topping:
2 large sweet potatoes, peeled and chopped
¼ cup milk
Salt and pepper, to taste
2 tbsp chives, finely chopped (for garnish)
FULL RECIPE AT ONTRAC5.COM

on.trac5

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SWEET POTATO SHEPHERD’S PIE Ingredients For the lamb filling: 1kg lamb mince 2 cups beef stock 1 cup frozen peas 1 carrot, finely chopped 1 brown onion, finely chopped 2 garlic cloves, mined 2 celery sticks, finely chopped Leaves stripped from 2 rosemary sprigs Leaves stripped from 4 thyme sprigs 1 tbsp ground cumin 1 tbsp paprika 1 ½ tbsp tomato paste Salt and pepper, to taste For the sweet potato mash topping: 2 large sweet potatoes, peeled and chopped ¼ cup milk Salt and pepper, to taste 2 tbsp chives, finely chopped (for garnish) FULL RECIPE AT ONTRAC5.COM

3 weeks ago

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11/12

WONTON NOODLE SOUP
For the Pork Wontons
1kg lean pork mince
3 tbsp finely grated ginger
3 garlic cloves, finely grated
3 spring onions, finely chopped
3 tbsp soy sauce
1.5 tbsp oyster sauce
1.5 tbsp sesame oil
1 egg
60–70 wonton wrappers
For the Broth
4 cups salt-reduced chicken stock
1.5 tbsp soy sauce
1 tsp fish sauce
2 garlic cloves, crushed
4–5 slices fresh ginger
3 spring onions, chopped into large pieces
1 tbsp Shaoxing wine (optional)
1 tsp sesame oil
Pinch white pepper
To Serve
600–800g cooked egg or rice noodles
3–4 bunches bok choy, choy sum, or Asian greens, steamed or blanched
FULL RECIPE AT ONTRAC5.COM

on.trac5

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WONTON NOODLE SOUP For the Pork Wontons 1kg lean pork mince 3 tbsp finely grated ginger 3 garlic cloves, finely grated 3 spring onions, finely chopped 3 tbsp soy sauce 1.5 tbsp oyster sauce 1.5 tbsp sesame oil 1 egg 60–70 wonton wrappers For the Broth 4 cups salt-reduced chicken stock 1.5 tbsp soy sauce 1 tsp fish sauce 2 garlic cloves, crushed 4–5 slices fresh ginger 3 spring onions, chopped into large pieces 1 tbsp Shaoxing wine (optional) 1 tsp sesame oil Pinch white pepper To Serve 600–800g cooked egg or rice noodles 3–4 bunches bok choy, choy sum, or Asian greens, steamed or blanched FULL RECIPE AT ONTRAC5.COM

4 weeks ago

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12/12

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About me

Hi there,

I’m excited to share quick and simple recipes that taste great and make healthy eating easy.

My goal is to help you create delicious, nutritious meals with everyday ingredients—even when you’re short on time.



Recent Posts

One-Pan Spiced Salmon with Roasted Chickpeas & Tomato
Crispy Chicken Pesto Melt
Italian Dinner Party Menu: Easy Focaccia, Osso Buco & Cheat’s Tiramisu
Chicken Noodle Soup
Lemon Chicken Risoni with Zucchini

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Disclaimer:

The nutritional information provided is an estimate and may vary depending on ingredients and portion sizes. The recipes shared are based on personal experiences and are for general informational purposes only. For personalised dietary advice, please consult a qualified healthcare professional or nutritionist.