LIST - Ontrac5

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

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By date
By Category
List

LIST

Appetisers

Crispy Prawn Wonton Tacos
Giant Tuna Sushi Roll
Loaded Beef Nachos
Rice Paper Dumplings
Salmon Sushi Muffins
Smashed Potatoes with Chimichurri
Teriyaki Chicken Sushi Muffins

Breakfast

Easy Mango Chia Pudding
Egg & Veggie Breakfast Wrap
Quick High Protein Breakfast Bagel
Smashed Sausage Breakfast Tacos
Vegetable Frittata

Dessert

Apple Pie Panettone Pudding
Churro Chips with Chocolate Dipping Sauce
Dark Choc Berry Bark
Date Caramel Apple
DIY Number Chocolate Cake
Easy 5 Ingredient Chocolate Date Bark
Easy Caramilk Rocky Road
Easy Tiramisu: Classic Italian Dessert Made Simple
Flourless Chocolate Brownies (Gluten Free)
Rocky Road – The ultimate holiday treat

Lunch

Arayes – Crispy Pita Stuffed With Lamb
Avocado & Mango Salmon Bowl – A Fresh & Healthy Meal
Caprese Sandwich
Chicken & Avocado Rice Salad
Chicken & Chorizo Burrito
Chicken Caesar Lettuce Wraps
Chickpea, Sweet Potato & Roast Chicken Salad
Cob Loaf Chicken Sandwich
Crispy Rice Chicken Salad
Delicious Grilled Peach & Burrata Salad
Easy Beef Burrito Lettuce Wrap
Easy Filo Quiche
Easy Tuna Salad
Egg & Avocado Lettuce Boats
Giant Tuna Sushi Roll
Healthy Roasted Vegetable & Chicken Pita
High Protein Tuna Melt
Mango Avocado Summer Salad
Peri Peri Chicken Bowl
Pesto Chicken Panini
Rice Paper Dumplings
Roasted Salmon & Greens
Steak Sandwich
Taco Salad
Thai Basil Fried Rice

Main

Air-Fried Karaage Chicken with Red Curry
Arayes: Crispy Pita with Chicken & Feta
Avocado & Mango Salmon Bowl – A Fresh & Healthy Meal
Baked Egg & Chicken Breakfast Sandwich – High Protein & Easy
Beef & Veggie Burgers
Big Mac Smash Tacos
Char Kway Teow
Chicken Gyros (Souvlaki)
Chicken Pad See Ew
Chicken Parmigiana Pasta
Chipotle Chicken Quesadillas
Crispy Air Fryer Eggplant with Risoni
Crispy Chicken Katsu Bowls
Delicious Steak Burrito Bowl
Dumpling Noodles
Easy Chilli Beef Tacos
Easy Midweek Meal: Chicken Enchilada Bake
Easy Miso Salmon Ramen
Easy Rice Cooker Chicken and Rice
Fish Tacos with Grilled Pineapple & Crunchy Slaw
Greek Chicken Gyros Smash Tacos
Greek Chicken Pita Bowl with Tzatziki, Feta, and Olives
Greek Style Lamb Chops
Healthy Beef Tortilla Bowls
Honey Soy Prawn Noodle Stir Fry
Italian Sausage Pasta in a Tomato Basil Sauce
Meatball Smash Tacos
Mediterranean Lamb Smash Tacos
Oven-Baked Beef Quesadillas: An Easy Crowd-Pleaser
Prawn Smash Tacos
Quick Chicken Hokkien Noodles
Shredded Chicken & Rice Bowl
Slow Cooker Mexican Pulled Pork Tacos
Slow-Cooked Lamb Souvlaki with Homemade Yoghurt Sauce
Spicy Salmon Tacos with Avocado Yogurt Sauce
Steamed Mussels in White Wine & Tomato Sugo
Thai Basil Pork Stir Fry with Fried Egg
Thai Coconut Salmon Parcels
Yellow Fish Curry

Meat

Arayes – Crispy Pita Stuffed With Lamb
Arayes: Crispy Pita with Chicken & Feta
Beef & Veggie Burgers
Big Mac Smash Tacos
Chicken Gyros (Souvlaki)
Chicken Pad See Ew
Chipotle Chicken Quesadillas
Delicious Steak Burrito Bowl
Greek Chicken Gyros Smash Tacos
Greek Style Lamb Chops
Mediterranean Lamb Smash Tacos
Slow Cooker Mexican Pulled Pork Tacos
Slow-Cooked Lamb Souvlaki with Homemade Yoghurt Sauce

Pasta

Chicken Parmigiana Pasta
Eggplant & Sausage Pasta
Lobster Linguini
Pasta Alla Zozzona
Quick Seafood Pasta
Seafood Angel Hair Pasta
Slow-cooked Beef Ragu with Pappardelle
Spaghetti & Meatballs
Spicy Nduja Sausage Pasta
Spinach and Ricotta Ravioli with Basil Pesto
Tomato & Mozzarella Baked Rigatoni

Salads

Chicken & Avocado Rice Salad
Chickpea, Sweet Potato & Roast Chicken Salad
Crispy Rice Chicken Salad
Delicious Grilled Peach & Burrata Salad
Easy Mango, Chicken & Avocado Salad
Easy Peanut Noodle Salad
Easy Tuna Salad
Mango Avocado Summer Salad
Peri Peri Chicken Bowl
Roasted Salmon & Greens
Smashed Potatoes with Chimichurri
Taco Salad

Seafood

Baked Fish Parcels with Ginger Soy Dressing
Baked Fish Parcels with Potato & Asparagus
Char Kway Teow
Crispy Prawn Wonton Tacos
Easy Miso Salmon Ramen
Honey Soy Prawn Noodle Stir Fry
Lobster Linguini
Prawn Smash Tacos
Quick Seafood Pasta
Roasted Salmon & Greens
Salmon Sushi Muffins
Seafood Angel Hair Pasta
Spicy Salmon Tacos with Avocado Yogurt Sauce
Steamed Mussels in White Wine & Tomato Sugo
Teriyaki Chicken Sushi Muffins
Thai Coconut Salmon Parcels
Yellow Fish Curry

Categories

Appetisers
Breakfast
Dessert
Lunch
Main
Meat
Pasta
Salads
Seafood

Tags

Air fryer 4 Airfryer 3 Asian 17 avocado 8 BBQ 4 beef 6 Breakfast 6 Cheese 4 chicken 20 chocolate 7 dessert 9 Dumplings 2 Easy 35 egg 3 eggs 6 fish 6 Greek 5 Healthy 14 italian 13 Lamb 4 Lunch 13 Mango 4 meat 5 Mexican 13 Noodles 3 pasta 11 Prawns 5 Prosciutto 2 protein 2 Quick 18 Rice 5 salad 10 Salmon 6 sandwich 5 Sausage 4 Seafood 6 Simple 4 Spicy 3 Stirfry 2 Summer 6 Sushi 3 Tacos 7 Tuna 3 Vegetables 16 Wraps 5

WHITE CHOC BANANA BREAD
Ingredients:
* 3 medium ripe bananas, mashed
* 50g of protein powder of choice (I used vanilla flavour)
* 2 tsp vanilla extract
* 50g unsalted butter, melted
* 2 tsp baking powder
* 1/4 cup sugar
* 1 egg
* 1/4 cup milk
* 150g plain all purpose flour
* 100g white chocolate, chopped
* 1 cup frozen raspberries
Instructions:
* Preheat the oven to 180C and grease a baking tin
* In a mixing bowl, mash the ripe bananas.
* Wet ingredients: Whisk together the vanilla extract, melted butter, milk and egg.
* Dry ingredients: Add the protein powder, flour, sugar and baking soda to the wet ingredients. Lightly mix.
* Fold in the raspberry and choc chips.
* Pour the batter into the baking tin and bake for 45 mins, or until a skewer inserted into the centre comes out clean. Enjoy!

on.trac5

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WHITE CHOC BANANA BREAD Ingredients: * 3 medium ripe bananas, mashed * 50g of protein powder of choice (I used vanilla flavour) * 2 tsp vanilla extract * 50g unsalted butter, melted * 2 tsp baking powder * 1/4 cup sugar * 1 egg * 1/4 cup milk * 150g plain all purpose flour * 100g white chocolate, chopped * 1 cup frozen raspberries Instructions: * Preheat the oven to 180C and grease a baking tin * In a mixing bowl, mash the ripe bananas. * Wet ingredients: Whisk together the vanilla extract, melted butter, milk and egg. * Dry ingredients: Add the protein powder, flour, sugar and baking soda to the wet ingredients. Lightly mix. * Fold in the raspberry and choc chips. * Pour the batter into the baking tin and bake for 45 mins, or until a skewer inserted into the centre comes out clean. Enjoy!

3 days ago

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1/12

Throwback to one of my favourite easy entertaining recipes: SALAMI FOCCACIA
Dough recipe:
* 510g bread flour
* 8g instant dried yeast
* 10g salt
* 450g lukewarm water
* Olive oil
* Topping ingredients:
* Passata
* Pepperoni
* buffalo mozzarella
* shredded pizza cheese
Method:
* In a large bowl, combine flour, yeast and salt. Gradually add lukewarm water, stirring continuously until a rough dough forms. Cover with glad wrap and let it rise in a warm place for 30 minutes. Drizzle olive oil over the top. Grab a corner of the dough and stretch and fold it over itself. Rotate the bowl a quarter turn and repeat until all the edges have been folded over the centre of the dough
* Place the dough onto a parchment-lined baking tray greased in olive oil and place in the fridge for 24 hours.
* Preheat your oven to 220°C (fan forced)
* Take dough out of the fridge for 90 minutes.
* Spread a layer of passata evenly over the surface of the dough and bake in the oven for 10 minutes.
* Arrange pepperoni slices, buffalo mozzarella and shredded pizza cheese on top of the dough. Bake for 20 minutes in the oven. Sever and enjoy!

on.trac5

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Throwback to one of my favourite easy entertaining recipes: SALAMI FOCCACIA Dough recipe: * 510g bread flour * 8g instant dried yeast * 10g salt * 450g lukewarm water * Olive oil * Topping ingredients: * Passata * Pepperoni * buffalo mozzarella * shredded pizza cheese Method: * In a large bowl, combine flour, yeast and salt. Gradually add lukewarm water, stirring continuously until a rough dough forms. Cover with glad wrap and let it rise in a warm place for 30 minutes. Drizzle olive oil over the top. Grab a corner of the dough and stretch and fold it over itself. Rotate the bowl a quarter turn and repeat until all the edges have been folded over the centre of the dough * Place the dough onto a parchment-lined baking tray greased in olive oil and place in the fridge for 24 hours. * Preheat your oven to 220°C (fan forced) * Take dough out of the fridge for 90 minutes. * Spread a layer of passata evenly over the surface of the dough and bake in the oven for 10 minutes. * Arrange pepperoni slices, buffalo mozzarella and shredded pizza cheese on top of the dough. Bake for 20 minutes in the oven. Sever and enjoy!

5 days ago

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2/12

ITALIAN SAUSAGE PASTA IN A TOMATO BASIL SAUCE
Ingredients
375g fresh lasagna sheets, cut into strips
500g good quality Italian sausages, casings removed
1 tbsp olive oil
1/2 brown onion, finely chopped
2 garlic cloves, minced
1 cup cherry tomatoes, halved
800g crushed tomatoes or tomato passata
Salt and pepper, to taste
2-4 fresh basil leaves
To serve:
Parmesan cheese
Basil leaves or fresh parsley, chopped
Head to Ontrac5.com for the full recipe 💙

on.trac5

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ITALIAN SAUSAGE PASTA IN A TOMATO BASIL SAUCE Ingredients 375g fresh lasagna sheets, cut into strips 500g good quality Italian sausages, casings removed 1 tbsp olive oil 1/2 brown onion, finely chopped 2 garlic cloves, minced 1 cup cherry tomatoes, halved 800g crushed tomatoes or tomato passata Salt and pepper, to taste 2-4 fresh basil leaves To serve: Parmesan cheese Basil leaves or fresh parsley, chopped Head to Ontrac5.com for the full recipe 💙

6 days ago

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3/12

RICE COOKER CHICKEN & RICE Recipe inspired by @emmapetersen
Ingredients
3 cups rice
2 cups chicken stock
500g skinless boneless chicken thighs, diced
1 bunch pak choi, stems and leaves separated
1/2 cup frozen edamame beans
2 spring onions, chopped
1 tbsp soy sauce
2 tbsp oyster sauce
2 tsp fresh ginger, grated
2 garlic cloves, minced
1 tsp sesame oil
To serve:
Sesame seeds
Chilli oil (optional)
Head to Ontrac5.com for the full recipe 💙

on.trac5

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RICE COOKER CHICKEN & RICE Recipe inspired by @emmapetersen Ingredients 3 cups rice 2 cups chicken stock 500g skinless boneless chicken thighs, diced 1 bunch pak choi, stems and leaves separated 1/2 cup frozen edamame beans 2 spring onions, chopped 1 tbsp soy sauce 2 tbsp oyster sauce 2 tsp fresh ginger, grated 2 garlic cloves, minced 1 tsp sesame oil To serve: Sesame seeds Chilli oil (optional) Head to Ontrac5.com for the full recipe 💙

1 week ago

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4/12

AVOCADO & MANGO SALMON BOWL
Ingredients
500g salmon
Salmon marinade:
1 tbsp sriracha
1 tbsp soy sauce
1 tbsp maple syrup or honey
2 garlic cloves, minced
1 tsp fresh ginger, minced
Mango salsa:
2 ripe mangoes
1/2 red onion, finely diced
1 avocado, diced
1 cucumber, finely diced
1/3 cup coriander, finely chopped
juice of 1 lime
Salt & pepper
To serve:
Jasmine rice
Head to Ontrac5.com for the full recipe 💙

on.trac5

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AVOCADO & MANGO SALMON BOWL Ingredients 500g salmon Salmon marinade: 1 tbsp sriracha 1 tbsp soy sauce 1 tbsp maple syrup or honey 2 garlic cloves, minced 1 tsp fresh ginger, minced Mango salsa: 2 ripe mangoes 1/2 red onion, finely diced 1 avocado, diced 1 cucumber, finely diced 1/3 cup coriander, finely chopped juice of 1 lime Salt & pepper To serve: Jasmine rice Head to Ontrac5.com for the full recipe 💙

2 weeks ago

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5/12

FREE MIDWEEK MEALS EBOOK!
Want the recipe for this teriyaki fried rice and more? Head to Ontrac5.com and subscribe to grab my free eBook with quick and tasty midweek meals.

on.trac5

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FREE MIDWEEK MEALS EBOOK! Want the recipe for this teriyaki fried rice and more? Head to Ontrac5.com and subscribe to grab my free eBook with quick and tasty midweek meals.

2 weeks ago

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6/12

CHILLI BEEF TACOS
Ingredients
Beef Filling:
1/2 brown onion, diced
2 garlic cloves, finely chopped
500g lean beef mince
1/2 tsp chilli powder (or less depending on spice tolerance)
1 tsp ground cumin
1 tsp paprika
1 tsp dried oregano
1/4 tsp salt and pepper, each
1 tbsp tomato paste
200g canned diced tomatoes
To Serve:
6 medium tortillas
1 cup Mexican cheese blend
3 tbsp fresh coriander, finely chopped
2 tbsp olive oil (for brushing)
Sour cream (optional)
Full recipe at Ontrac5.com 💙

on.trac5

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CHILLI BEEF TACOS Ingredients Beef Filling: 1/2 brown onion, diced 2 garlic cloves, finely chopped 500g lean beef mince 1/2 tsp chilli powder (or less depending on spice tolerance) 1 tsp ground cumin 1 tsp paprika 1 tsp dried oregano 1/4 tsp salt and pepper, each 1 tbsp tomato paste 200g canned diced tomatoes To Serve: 6 medium tortillas 1 cup Mexican cheese blend 3 tbsp fresh coriander, finely chopped 2 tbsp olive oil (for brushing) Sour cream (optional) Full recipe at Ontrac5.com 💙

2 weeks ago

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7/12

SLOW COOKER MEXICAN PULLED PORK TACOS
Ingredients
2kg pork shoulder, skinless, boneless
1 red onion, chopped
4 garlic cloves, minced
Juice from 1 orange
1 cup chicken stock
2 tablespoons jalapeños, sliced
Pork rub:
1 tbsp olive oil
1 tbsp dried oregano
1 tbsp ground cumin
1 tbsp sweet paprika
Salt and pepper
Tacos:
20 mini tortillas
1/2 red cabbage, thinly sliced
2 cups sour cream
1 avocado
3 limes, quartered
2 tomatoes, chopped
Full recipe at Ontrac5.com 💙

on.trac5

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SLOW COOKER MEXICAN PULLED PORK TACOS Ingredients 2kg pork shoulder, skinless, boneless 1 red onion, chopped 4 garlic cloves, minced Juice from 1 orange 1 cup chicken stock 2 tablespoons jalapeños, sliced Pork rub: 1 tbsp olive oil 1 tbsp dried oregano 1 tbsp ground cumin 1 tbsp sweet paprika Salt and pepper Tacos: 20 mini tortillas 1/2 red cabbage, thinly sliced 2 cups sour cream 1 avocado 3 limes, quartered 2 tomatoes, chopped Full recipe at Ontrac5.com 💙

2 weeks ago

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8/12

EGG & CHICKEN BREAKFAST SANDWICH
Ingredients
Eggs:
6 large eggs
2 cups baby spinach leaves, chopped
1/4 cup red capsicum, finely diced
1/4 cup red onion, finely diced
3 tbsp milk of choice
Salt and pepper, to taste
1 tsp olive oil (for greasing)
Chicken Patties:
500g chicken mince
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1 tsp olive oil
1 tbsp fresh parsley, finely chopped
1 tbsp olive oil (for cooking)
To Serve:
1 ripe avocado, sliced
1-2 tbsp sriracha, or to taste
4 English muffins, halved and toasted
For the full recipe, head to Ontrac5.com 💙

on.trac5

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EGG & CHICKEN BREAKFAST SANDWICH Ingredients Eggs: 6 large eggs 2 cups baby spinach leaves, chopped 1/4 cup red capsicum, finely diced 1/4 cup red onion, finely diced 3 tbsp milk of choice Salt and pepper, to taste 1 tsp olive oil (for greasing) Chicken Patties: 500g chicken mince 1 tsp paprika 1 tsp garlic powder 1/2 tsp salt 1/4 tsp black pepper 1 tsp olive oil 1 tbsp fresh parsley, finely chopped 1 tbsp olive oil (for cooking) To Serve: 1 ripe avocado, sliced 1-2 tbsp sriracha, or to taste 4 English muffins, halved and toasted For the full recipe, head to Ontrac5.com 💙

3 weeks ago

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9/12

SHREDDED CHICKEN & RICE BOWL
Chicken marinade:
500g skinless chicken thigh fillets
Salt & pepper
1 tbsp soy sauce
1 tbsp olive oil, for cooking
Dressing:
2 tbsp soy sauce
2 cloves garlic, finely chopped or minced
1 tbsp fresh chilli, finely chopped
2 tbsp lime juice
2 tbsp fish sauce
1 tbsp soy sauce
1 tbsp brown sugar
1 tbsp sesame seeds
Salad:
1 cup fresh coriander, finely chopped
1/4 cup spring onion, sliced
1/2 red onion, sliced
1 tbsp sesame seeds
To Serve:
Steamed rice
Broccolini and cabbage, lightly steamed or sautéed in olive oil.
For the full recipe, head to Ontrac5.com 💙

on.trac5

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SHREDDED CHICKEN & RICE BOWL Chicken marinade: 500g skinless chicken thigh fillets Salt & pepper 1 tbsp soy sauce 1 tbsp olive oil, for cooking Dressing: 2 tbsp soy sauce 2 cloves garlic, finely chopped or minced 1 tbsp fresh chilli, finely chopped 2 tbsp lime juice 2 tbsp fish sauce 1 tbsp soy sauce 1 tbsp brown sugar 1 tbsp sesame seeds Salad: 1 cup fresh coriander, finely chopped 1/4 cup spring onion, sliced 1/2 red onion, sliced 1 tbsp sesame seeds To Serve: Steamed rice Broccolini and cabbage, lightly steamed or sautéed in olive oil. For the full recipe, head to Ontrac5.com 💙

3 weeks ago

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10/12

MEATBALL SMASH TACOS
Ingredients
8 medium tortillas
2 tbsp olive oil, for cooking tacos
Meatballs:
500g lean pork mince
500g lean beef mince
1/2 brown onion, grated using box grater
2 garlic cloves, minced
2 tbsp fresh parsley, finely chopped
1/2 cup breadcrumbs
1/4 cup parmesan, grated
1 egg
Tomato sauce:
1 tbsp olive oil
2 cloves garlic, minced
1/2 brown onion, chopped
1 can (400g) crushed tomatoes
200g passata
3-4 fresh basil leaves, torn
Salt & pepper, to taste
Topping:
Parmesan, grated
Fresh basil leaves
For the full recipe, head to Ontrac5.com 💙

on.trac5

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MEATBALL SMASH TACOS Ingredients 8 medium tortillas 2 tbsp olive oil, for cooking tacos Meatballs: 500g lean pork mince 500g lean beef mince 1/2 brown onion, grated using box grater 2 garlic cloves, minced 2 tbsp fresh parsley, finely chopped 1/2 cup breadcrumbs 1/4 cup parmesan, grated 1 egg Tomato sauce: 1 tbsp olive oil 2 cloves garlic, minced 1/2 brown onion, chopped 1 can (400g) crushed tomatoes 200g passata 3-4 fresh basil leaves, torn Salt & pepper, to taste Topping: Parmesan, grated Fresh basil leaves For the full recipe, head to Ontrac5.com 💙

3 weeks ago

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11/12

FLOURLESS DARK CHOCOLATE BROWNIES (GF)
Ingredients:
100g butter
200g dark chocolate
1 cup brown sugar
2/3 cup almond meal
1/3 cup rice flour
1 tsp vanilla extract
4 tsp peanut butter
For the full recipe, head to Ontrac5.com 💙

on.trac5

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FLOURLESS DARK CHOCOLATE BROWNIES (GF) Ingredients: 100g butter 200g dark chocolate 1 cup brown sugar 2/3 cup almond meal 1/3 cup rice flour 1 tsp vanilla extract 4 tsp peanut butter For the full recipe, head to 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.

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Recent Posts

Italian Sausage Pasta in a Tomato Basil Sauce
Easy Rice Cooker Chicken and Rice
Avocado & Mango Salmon Bowl – A Fresh & Healthy Meal
Easy Chilli Beef Tacos
Baked Egg & Chicken Breakfast Sandwich – High Protein & Easy

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