Sabtu, 16 April 2011

Cottage pie


Ingredients (serves 4)

  • 1 tablespoon olive oil
  • 1 medium brown onion, chopped
  • 600g lean beef mince
  • 1 large carrot, peeled, finely chopped
  • 1 medium zucchini, finely chopped
  • 3 celery stalks, trimmed, finely chopped
  • 2 tablespoons salt-reduced tomato paste
  • 400g can salt-reduced chopped tomatoes
  • 1/2 cup salt-reduced beef stock
  • 850g sebago potatoes, peeled, chopped
  • 1/4 cup milk
  • 10g butter
  • 2 tablespoons grated tasty cheese
  • Mixed salad leaves, to serve
  • Method

    1. Heat oil in a frying pan over medium-high heat. Cook onion, stirring, for 3 minutes or until softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 minutes or until browned.
    2. Add carrot, zucchini and celery. Cook, stirring, for 3 minutes. Add tomato paste, tomato and stock. Stir to combine. Reduce heat to medium-low. Cover. Simmer for 15 minutes or until vegetables are tender. Preheat oven to 200°C/180°C fan-forced.
    3. Meanwhile, cook potato in a large saucepan of boiling water for 8 to 10 minutes or until tender. Drain. Return to saucepan over low heat. Mash. Stir in milk and butter. Remove from heat.
    4. Spoon mince mixture into four 1 3/4 cup capacity ovenproof dishes. Top with mash. Sprinkle with cheese. Bake for 15 to 20 minutes or until golden.

    Notes

    • For babies: Blend or process pie until smooth. For older babies, roughly mash.
      For adults: Season with salt and pepper. Serve with mixed salad leaves.

Tuna, lemon and chilli linguine


Ingredients (serves 4)

  • 400g dried linguine pasta
  • 2 1/2 tablespoons olive oil
  • 400g tuna steaks (see tip)
  • 2 garlic cloves, thinly sliced
  • 1 small red chilli, thinly sliced
  • 1/2 cup lemon juice
  • 1/3 cup pine nuts, toasted
  • 1/3 cup fresh basil leaves
  • Method

    1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until tender. Drain, reserving 1/4 cup of liquid.
    2. Meanwhile, heat 1 tablespoon of oil in a large frying pan over high heat. Add tuna. Cook for 1 minute each side for rare or until cooked to your liking. Remove to a plate and thinly slice. Cover to keep warm.
    3. Heat 1 tablespoon of oil in pan over low heat. Add garlic and chilli. Cook for 1 minute or until fragrant. Add lemon juice and pasta to pan. Toss to coat pasta. Remove to a bowl. Stir through reserved liquid, tuna, pine nuts, basil and remaining oil. Season with salt and pepper. Serve.

    Notes

    • Tip: Remove tuna from fridge 5 minutes before cooking so the centre doesn't stay cold. Ensure pan and oil are very hot before adding tuna, to quickly sear tuna on the outside while retaining tenderness on the inside.

Warm lamb pasta salad


Ingredients (serves 4)

  • 300g dried spiral pasta
  • 1/3 cup olive oil
  • 600g lamb fillets, trimmed
  • 1 cup chopped fresh flat-leaf parsley leaves
  • 1/4 cup chopped fresh mint
  • 1/2 cup chopped fresh basil
  • 2 teaspoons wholegrain mustard
  • 1 tablespoon capers, drained, rinsed
  • 1/4 cup lemon juice
  • 1 red capsicum, thinly sliced
  • Method

    1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until tender. Drain.
    2. Meanwhile, heat 1 tablespoon of oil in a large non-stick frying pan over medium heat. Add lamb. Cook for 3 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest. Thinly slice.
    3. Combine parsley, mint, basil, mustard, capers, lemon juice and remaining oil in a bowl. Add pasta, lamb and capsicum. Season with salt and pepper. Toss gently to combine. Serve.

    Notes

    • To make this dish even faster, use whole-leaf herbs instead of chopping, and marinated chargrilled capsicum instead of fresh.

Banana bread and butter pudding


Ingredients (serves 4)

  • 40g reduced-fat spread
  • 9 slices oatbran and honey bread
  • 2 cups skim milk
  • 3 eggs
  • 2 tablespoons yellow box honey (see note)
  • 1 teaspoon ground cinnamon
  • 2 small bananas, thinly sliced
  • low-fat ice-cream or custard, to serve
  • Method

    1. Preheat oven to 170°C. Spread reduced-fat spread over both sides of bread slices. Cut off crusts. Cut each slice of bread in half.
    2. Whisk milk, eggs, honey and cinnamon together in a jug.
    3. Layer bread over a greased 5-cup, ovenproof dish. Top with banana slices.
    4. Pour over milk mixture. Set aside for 10 minutes. Bake for 45 to 50 minutes or until puffed and golden. Serve with ice-cream or custard.

    Notes

    • Yellow box honey was chosen for this recipe as it has a low glycaemic index (GI) factor. Capilano makes a yellow box honey, readily available from supermarkets. It has a smooth flavour and is well-suited to Chinese cooking and as a baste for lamb and poultry.

Potato & fennel salad with chilli yoghurt dressing


Ingredients (serves 6)

  • 1kg kipfler potatoes
  • 1/2 cup (140g) yoghurt
  • Juice of 1/2 lemon (or to taste)
  • 2 long red chillies, seeds removed, finely chopped
  • 1/2 cup finely chopped chives
  • 3 baby fennel bulbs, very thinly sliced
  • Method

    1. Cook the potatoes in a large pan of boiling salted water for 12-15 minutes until just tender. Drain, then allow to cool for 10 minutes. When cool enough to handle, peel and halve potatoes on an angle.
    2. In a large bowl, combine yoghurt, juice, chilli and 1 tablespoon of water, season to taste with salt and pepper and whisk until smooth. Add the potatoes, fennel and chives, then toss well to combine and serve.

Rabu, 13 April 2011

Soft breakfast tacos


Ingredients (serves 4)

  • 2 vine-ripened tomatoes, seeds removed, finely chopped
  • 1 red chilli, seeds removed, finely chopped
  • 1/4 cup sliced coriander leaves
  • 1 tbs olive oil
  • 4-6 drops Tabasco sauce (optional)
  • 4 white-flour tortillas
  • 8 eggs, lightly beaten
  • 1/4 cup (60ml) pure (thin) cream
  • Method

    1. For the salsa, combine tomato, chilli, half the coriander and 2 teaspoons of oil. Add Tabasco if desired, and season to taste.
    2. Wrap the stacked tortillas in paper towel, place on a plate and microwave on high for 1 minute. Turn stack and heat for a further 30 seconds. Or heat in the oven according to packet directions.
    3. Lightly whisk the eggs with the cream and remaining coriander. Season. Heat remaining oil in a large pan over medium-high heat, pour in eggs and, using a wooden spoon, fold for 2 minutes until scrambled and almost set. Remove from the heat. Working with one tortilla at a time (keep the rest covered as you work), spoon some egg down the centre, top with salsa and fold over the sides to enclose. Secure with a paper napkin if desired, and serve with any remaining salsa on the side.

Roasted tomato soup with toast stars


Kids will just love this delicious roast tomato soup with fun toast stars which is also vegan friendly.

Ingredients (serves 6)

  • 1/4 cup (60ml) olive oil
  • 1 onion, finely chopped
  • 1kg vine-ripened tomatoes, roughly chopped
  • 3 garlic cloves
  • 1 tsp caster sugar
  • 600ml vegetable stock
  • 100g alphabet or risoni pasta
  • 2 slices toast
  • Method

    1. Preheat the oven to 200°C.
    2. Heat oil in a shallow ovenproof casserole, add onion and cook over low heat, stirring occasionally, for about 10 minutes or until softened. Add tomatoes, garlic, and sugar, and season well with salt and pepper. Roast uncovered in oven for 20 minutes, then allow mixture to cool. Puree in a blender, adding a little of the stock if the mixture is too thick. Return to pan and add remaining stock. Bring to the boil, add pasta and simmer for 10 minutes. Taste and adjust seasoning if necessary. Cut stars from toast slices with a star cutter, and serve with soup.

Mushroom and bacon risotto patties


Ingredients (serves 4)

  • 1 1/2 tablespoons olive oil
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 rasher gluten-free rindless middle bacon, chopped
  • 100g button mushrooms, sliced
  • 2/3 cup arborio rice
  • 2 tablespoons finely grated parmesan cheese
  • 1 egg, lightly beaten
  • 2/3 cup polenta
  • salad leaves, to serve
  • Method

    1. Line a baking tray with baking paper. Heat 2 teaspoons oil in saucepan over medium-high heat. Cook onion and garlic for 4 minutes or until softened. Add bacon and mushroom. Cook, stirring, for 4 to 5 minutes or until mushroom has softened. Add rice. Stir to coat. Add 1 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer, stirring occasionally, for 10 minutes or until rice has absorbed liquid. Add 3/4 cup cold water. Cook for 8 to 10 minutes or until rice is tender. Remove from heat.
    2. Stir in cheese. Spread rice mixture on prepared tray. Refrigerate for 1 hour or until cool enough to handle.
    3. Using 1/4 cup rice mixture per ball, roll into 8 balls. Flatten slightly. Place on a plate. Place egg into a shallow bowl. Place polenta on a plate. Dip 1 risotto patty into egg, then polenta. Place on a plate. Repeat with remaining patties.
    4. Heat remaining oil in a large frying pan over medium-high heat. Cook patties for 3 to 4 minutes on each side or until browned and crisp. Set aside to cool. Divide patties between 4 microwave-safe containers. Place salad leaves in 4 snaplock bags. Refrigerate.

    Notes

    • At work: Microwave patties on high (100%) for 3 minutes or until heated through. Serve with salad leaves.

Apple, pear and spinach juice


Ingredients (serves 4)

  • 3 large packham pears, quartered
  • 3 large granny smith apples, quartered
  • 100g baby spinach
  • 5 fresh mint sprigs
  • Ice cubes and mint sprigs, to serve
  • Method

    1. Place a large jug under juice extractor nozzle. Juice pear, apple, spinach and mint. Stir to combine.
    2. Divide ice cubes between chilled glasses. Top with pear juice mixture. Serve with mint.
  • Equipment

    You’ll need a juice extractor.

Banana honey muffins


Ingredients

  • 1 cup wholemeal self-raising flour
  • 1 cup self-raising flour
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 cup raw sugar
  • 1/2 cup desiccated coconut
  • 1 cup mashed banana
  • 1/3 cup honey
  • 1/4 cup extra-light olive oil
  • 2 eggs, lightly whisked
  • 1/3 cup honey yoghurt
  • 1/4 cup shredded coconut, toasted
  • Method

    1. Preheat oven to 200°C. Lightly grease a 12-hole 1/3-cup capacity muffin pan.
    2. Sift flours, baking powder and cinnamon into a bowl. Stir in sugar and desiccated coconut. Make a well in the centre.
    3. Whisk banana, 1/4 cup honey, oil, egg and yoghurt in a jug. Pour into well. Gently fold until just combined. Three-quarter fill muffin holes with mixture. Bake for 15 to 20 minutes or until a skewer inserted into the centre comes out clean. Stand for 5 minutes in pan. Turn onto a wire rack.
    4. Heat remaining honey in microwave on HIGH (100%) for 20 seconds. Brush tops of warm muffins with warm honey. Sprinkle with toasted coconut. Serve warm.

    Notes

    • Diabetes-friendly: Replace the desiccated coconut with 1/2 cup rolled oats, and the honey yoghurt with low-fat plain yoghurt. Omit step 4.

      Makes

      12

Asparagus, cherry tomato & ricotta frittata


Ingredients (serves 4)

  • Olive oil spray
  • 1 bunch asparagus, woody ends trimmed, cut into 3cm lengths
  • 150g (1 cup) frozen baby peas, thawed
  • 4 eggs
  • 4 egg whites
  • 60ml (1/4 cup) skim milk
  • 90g (1/3 cup) low-fat ricotta
  • 200g grape tomatoes, halved
  • 150g Springs Hot Smoked Salmon with Chilli, skin removed, flaked
  • 2 tbs shredded fresh basil
  • Mixed salad leaves (optional), to serve
  • Method

    1. Preheat oven to 180°C. Spray the base and side of a round 20cm (base measurement) cake pan with olive oil spray to lightly grease. Line the base and side with non-stick baking paper.
    2. Cook the asparagus and peas in a saucepan of boiling water for 1-2 minutes or until bright green and tender crisp. Drain.
    3. Whisk together the eggs, egg whites, milk and 2 tablespoons of the ricotta in a large bowl. Add the asparagus, peas, tomato, salmon and basil. Season with pepper and stir to combine.
    4. Pour the mixture into the prepared pan. Crumble over remaining ricotta. Bake for 20-25 minutes or until puffed and golden.
    5. Cut into wedges and serve with mixed salad leaves, if desired.

    Notes

    • To save money at the checkout, you can replace the salmon with a can of chilli tuna, drained.

      Preparation Time

      10 minutes

      Cooking Time

      30 minutes

Curried lentil and pumpkin soup


Ingredients (serves 4)

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, crushed
  • 2 teaspoons Madras curry powder
  • 1 1/2 cups dried red lentils
  • 1.75kg butternut pumpkin, peeled, seeds removed, and chopped
  • 5 cups vegetable stock
  • natural yoghurt, to serve
  • Method

    1. Heat oil in a large heavy-based saucepan over medium heat. Add onion and garlic, cooking for 2 to 3 minutes until soft. Stir in curry powder and cook, stirring, for 30 seconds.
    2. Add lentils, pumpkin, and stock. Stir until well-combined. Bring to the boil. Reduce heat to medium-low. Cook, partially covered, for about 20 minutes, stirring regularly until pumpkin is just tender.
    3. Serve immediately, topped with a dollop of natural yoghurt if desired.

Veal & spinach rolls with carrot & parsnip mash


Ingredients (serves 4)

  • 8 (about 125g each) veal rump steaks
  • 4 garlic cloves, crushed
  • 1/2 bunch silverbeet leaves, trimmed
  • Freshly ground pepper
  • 1 tbs light olive oil
  • 4 parsnips, peeled, chopped
  • 3 large carrots, peeled, chopped
  • 2 sebago potatoes, peeled, chopped
  • 2 tsp horseradish cream
  • Lemon wedges, to serve
  • Method

    1. Preheat oven to 180°C. Place the veal steaks between two sheets of plastic wrap. Use a rolling pin to flatten slightly. Spread both sides of each steak with a little garlic. Top with 2 silverbeet leaves. Roll up to enclose the leaves. Secure with string and season with pepper.
    2. Heat the oil in a non-stick frying pan over a medium-high heat. Add rolls and cook, turning, for about 5 minutes or until browned. Transfer to a baking tray and roast for 20 minutes or until cooked through.
    3. Meanwhile, cook the parsnip, carrot and potato in a large saucepan of boiling water for 15 minutes or until tender. Drain and mash with the horseradish cream. Season with pepper. Remove the string from the veal rolls and slice in half crossways. Serve the veal with the mash and lemon wedges.

Vegetable, ricotta & spinach lasagne


Ingredients (serves 6)

  • Olive oil, to grease
  • 1 250g pkt large instant lasagne sheets
  • (San Remo brand)
  • 1 250g pkt frozen chopped spinach, thawed, undrained
  • 1 large (about 350g) orange sweet potato
  • (kumara), peeled, thinly sliced
  • 150g low-fat ricotta
  • 90g grated light mozzarella
  • 2 tbs chopped fresh oregano
  • 1 tbs fresh oregano leaves, extra
  • Crisp lettuce salad, to serve
  • vegetable sauce

  • 80ml (1/3 cup) water
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 2 400g cans Italian diced tomatoes
  • 1 large celery stick, finely diced
  • 2 tbs tomato paste
  • 1 tsp sugar
  • 200g button mushrooms, thinly sliced
  • 1/4 cup roughly chopped fresh continental parsley
  • Salt & freshly ground black pepper
  • Method

    1. To make vegetable sauce, combine water, onion and garlic in a medium saucepan. Bring to a simmer over medium heat. Reduce heat to low, cover and cook, stirring occasionally, for 5 minutes or until the onion is soft.
    2. Add tomatoes, celery, tomato paste and sugar. Bring to a simmer over medium-high heat. Reduce heat to medium-low, cover and cook for 10 minutes. Stir in the mushrooms and cook, covered, stirring often, for a further 5 minutes or until the mushrooms are tender. Stir in the parsley. Taste and season with salt and pepper. (You should have about 1.5L/6 cups sauce.)
    3. Preheat oven to 190°C. Brush a 6cm-deep, 22 x 28cm ovenproof dish with the oil to lightly grease.
    4. Spread just under a third of the vegetable sauce over base of greased dish. Cover with a single layer of lasagne sheets, trimming to fit. Spread spinach over. Top with half the sweet potato. Spoon over 125ml (1/2 cup) of vegetable sauce. Cover with lasagne sheets, then the remaining sweet potato. Spread with remaining vegetable sauce. Cover with lasagne sheets.
    5. Combine the ricotta, mozzarella and chopped oregano in a medium bowl, and then spread evenly over the top of the lasagne sheets.
    6. Cover with foil and bake in preheated oven for 40 minutes. Remove foil and bake for a further 15 minutes or until the pasta and sweet potato are tender when tested with a skewer. Remove from oven and set aside for 10 minutes. Sprinkle with extra oregano leaves. Serve with the lettuce salad.

    Notes

    • Prep: 30 mins (+ 10 mins standing time)
    • Serve the lasagne with crusty bread, if you like.

      Preparation Time

      30 minutes

      Cooking Time

      75 minutes