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RECIPE OF THE WEEK

Raspberry and Honey Semifreddo

Ingredients (serves 10)

• 3 eggs
• 60ml (1/4 cup) honey
• 520g (2 cups) low-fat vanilla yoghurt
• 190g (1 1/2 cups) raspberries
• 1 x 250g punnet strawberries, washed, hulled, halved
• 2 tsp icing sugar mixture, sifted

Method

• Use an electric beater to beat together the eggs and honey for 5 minutes or until pale and creamy. Stir in the yoghurt.
• Line the base and 2 long sides of a 1.5L (6-cup) capacity loaf pan with plastic wrap, allowing the sides to overhang. Pour in the egg mixture and fold over the plastic wrap to cover. Place in the freezer for 2 hours or until almost set.
• Use a fork to mash 125g (1 cup) raspberries in a bowl. Swirl raspberry through the semifreddo. Cover and freeze overnight.
• Transfer the semifreddo to the fridge 20 minutes before serving to soften slightly. Combine strawberries, icing sugar and remaining raspberries in a bowl. Turn semifreddo out onto a plate. Remove plastic wrap. Cut into slices and divide among serving plates. Top with the strawberry mixture to serve.

Nutritional information

This information is per serve.

Source: www.taste.com.au

2011 RECIPES

Christmas Berry Trifle

Ingredients (serves 10)

• 200g (about 16) savoiardi (sponge finger biscuits)
• 2 x 9g pkts Aeroplane JellyLite raspberry-flavoured low-joule jelly crystals
• 1 tsp rosewater essence
• 80g unsalted pistachio kernels
• 4 x 150g ctns Fruche Vanilla Creme 99 per cent fat-free fromage frais
• 500g fresh or thawed frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)
• 2 tsp icing sugar mixture

Method

• Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
• Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours or until the jelly is set.
• Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
• Spoon the fromage frais over the jelly. Top with the mixed summer fruit.
• Sprinkle with pistachios and dust with icing sugar to serve

Nutritional information

This information is per serve.

Source: www.taste.com.au

Fish in crazy water

Ingredients

• 1 frying pan Snapper or plate size snapper
• 8 Cherry Tomatoes
• 8 Ligurian olives or marinated small olives of good quality
• 8 basil leaves
• 1 cup sparkling mineral Water
• 1 tablespoon Butter
• sea salt
• cracked Pepper
• 4 Cloves garlic confit
• 2 banana chilli confit

Directions

1. Score the fish on both sides with a knife
2. Heat a pan and add a touch of olive oil, once hot, add the fish and cook for 3-4 minutes until golden on one side.
3. Turn the fish over and add in the garlic, chilli, tomato, olives and seasoning.
4. After 30 seconds add in the mineral water and the butter & basil and cook for a further couple of minutes.
5. When the fish is cooked transfer to a serving plate

Source: Lifestyle Food www.lifestylefood.com.au

Mediterranean Cous Cous Cakes

Ingredients

• 1 x 10g vegetable stock cube, crumbled
• 11/4 cups boiling water
• 11/4 cups couscous
• 100g reduced-fat fetta, crumbled
• 1/4 cup Sanitarium Pinenuts, toasted
• 1/4 cup chopped pitted Kalamata olives
• 2 tbsps chopped fresh coriander
• 2 eggs, lightly beaten
• 1/2 tsp salt
• 1 tbsp oil

Directions

1. Combine stock cube and boiling water.
2. Place couscous in a heatproof bowl and pour over boiling stock. Cover and set aside for 5 mins. Stir with a fork to separate grains. Add remaining ingredients, except oil and mix well.
3. Using a 1/4 cup measure form couscous mixture into 12 round cakes.
4. Place on a baking tray and refrigerate for 30 mins.
5. Heat barbeque and cook cakes on both sides until golden. Serve with natural yoghurt combined with chopped coriander

Vaalia Pappardelle with smoked salmon, yoghurt and tomato

Ingredients

• 375g pappardelle or fettuccine
• 1 cup Vaalia Low Fat Natural yoghurt   
• 125g mixed baby spinach and rocket leaves
• 200g smoked salmon
• ½ cup roughly chopped dill sprigs
• 1 tsp Dijon or wholegrain mustard
• 3 diced vine-ripened tomatoes   
• Juice of ½ lemon (or to taste)
• Freshly ground black pepper to taste

Directions

• Cook the pasta in a large saucepan of boiling salted water until al dente, then drain, reserving  1/2 cup (125ml) of cooking liquid
• Meanwhile, place the Vaalia yoghurt, mustard, tomatoes, dill and lemon juice into a large bowl and mix. Season to taste with freshly ground pepper.
• Flake the smoked salmon over the top of the mixture.
• Add the cooked pasta and reserved cooking liquid to the salmon mixture along with the baby spinach and rocket leaves and toss gently to combine

Source: www.vaalia.com.au

Lime and Pepper Vietnamese Chicken salad

Ingredients (serves 4)

• 2 (about 200g each) chicken breast fillets, halved lengthways
• 60ml (1/4 cup) fresh lime juice
• 1 tsp finely grated lime rind
• 1 long red chilli, seeded, finely chopped
• 1 tbs fish sauce
• 1/2 tsp freshly ground black pepper
• 1 tbs brown sugar
• 200g green round beans, trimmed, cut into 3cm lengths
• 2 baby cos lettuces, trimmed, shredded
• 200g punnet grape tomatoes, halved
• 110g (2 cups) trimmed bean sprouts
• 1/2 cup fresh mint leaves
• Olive oil spray

Method

• 1 Place chicken in a glass or ceramic dish. Combine lime juice and rind, chilli, fish sauce, pepper and sugar in a bowl. Add half the mixture to chicken. Turn to coat. Marinate for 10 minutes.
• 2 Meanwhile, cook beans in a saucepan of boiling water for 3 minutes or until bright green and tender-crisp. Refresh under cold running water. Drain. Combine beans, lettuce, tomato, bean sprouts and mint in a large bowl.
• 3 Heat a non-stick frying pan on high. Spray with oil. Cook chicken for 2-3 minutes each side or until cooked through. Thickly slice.
• 4 Drizzle remaining lime juice mixture over salad and toss to combine. Divide salad among plates and top with chicken.

Notes

• Half the marinade coats the chicken and the rest dresses the salad - clever!

Source: www.taste.com.au

Lentil Bolognaise

INGREDIENTS

1 tablespoon olive oil
1½ cups dried green/brown lentils, rinsed
2 brown onions, chopped
4 cloves of garlic, chopped
1 carrot, diced
1 red capsicum, diced
8-10 small mushrooms, sliced
10 black pitted olives
4 tablespoons dried oregano
4 tablespoons dried thyme
2 small cans diced tomatoes
½ cup tomato paste
2 cups red wine
1 cup vegetable stock
salt and pepper, to taste
spaghetti, made as per instructions on the packet

METHOD

Sauté onions and garlic in a tablespoon of olive oil until soft. Add lentils and mix. Add all other ingredients and simmer for approximately 1 to 1½ hours or until the sauce has thickened and lentils have cooked.

Serve over hot spaghetti and enjoy!

Berry Healthy Breakfast Smoothie

Ingredients:

• 1/2 cup blueberries
• 1/2 cup strawberries
• 1/2 cup blackberries
• 1 medium carrot
• 1 cup low-fat milk
• 1 cup pomegranate (cranberry is an okay substitute)
• 2 cups ice

Easily 2 servings, but don’t feel too guilty if you finish it by yourself, it is that good

Source: www.smoothieweb.com

Low Fat Pasta Boscailoa

Ingredients

• 400g fettuccine pasta
• 3 teaspoons cornflour
• 1 cup Carnation Light & Creamy Evaporated Milk
• 1/2 cup salt-reduced chicken stock
• 125g 97% fat-free bacon, chopped
• 2 garlic cloves, crushed
• 1 brown onion, finely chopped
• olive oil cooking spray
• 150g button mushrooms, sliced
• 1/4 cup flat-leaf parsley, chopped

Cooking Instructions

1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until just tender.
2. Blend cornflour and 1 tablespoon of milk to a smooth paste. Add remaining milk, stock, and salt and pepper.
3. Heat a non-stick frying pan over medium-high heat. Add bacon, garlic and onion. Spray with oil. Cook, stirring, for 6 minutes or until golden. Add mushrooms. Cover. Cook, stirring every minute, for 4 minutes or until mushrooms are tender.
4. Drain pasta. Set aside. Return saucepan to stovetop over medium heat. Add milk mixture. Cook, stirring, for 2 minutes or until sauce just comes to the boil. Add pasta, bacon mixture and parsley. Reduce heat to low. Toss until heated through. Season with pepper. Serve.

Nutritional information

This information is per serve.

Source: www.taste.com.au

Gnocchi with tomato and vegetable

Ingredients

• 1 x 650g pkt potato gnocchi
• 1/3 cup shredded fresh basil
• Parmesan shavings, to serve
  Tomato & vegetable sauce
• 2 tbs olive oil
• 1 brown onion, finely chopped
• 2 carrots, peeled, finely chopped
• 2 zucchini, ends trimmed, finely chopped
• 2 celery sticks, ends trimmed, finely chopped
• 1 garlic clove, crushed
• 1 x 700ml btl passata (tomato pasta sauce)
• Pinch of sugar

Cooking Instructions

1. To make the tomato & vegetable sauce, heat the oil in a large heavy-based saucepan over medium heat. Add the onion, carrot, zucchini, celery and garlic and cook, stirring often, for 5 minutes or until the vegetables soften.
2. Add the pasta to the pan. Cover and bring to the boil. Reduce heat to low and cook, covered, for 10 minutes. Uncover and cook for a further 5 minutes or until the sauce reduces and thickens. Add the sugar and stir until well combined. Season with salt and pepper.
3. Meanwhile, cook the gnocchi in a large saucepan of boiling water following packet directions or until tender. Drain.
4. Divide the gnocchi among serving bowls. Spoon over the tomato & vegetable sauce. Sprinkle with basil and parmesan to serve.

Nutritional information

This information is per serve.

Source: www.taste.com.au

Chewy Apricot and Pecan Muesli Bars

Ingredients

• 1/2 cup honey
• 1/4 cup caster sugar
• 75g unsalted butter
• 2 1/2 cups raw muesli
• 1/2 teaspoon cinnamon
• 1/2 cup chopped dried apricots
• 1/3 cup chopped pecans

Cooking Instructions

1. Preheat oven to 180°C. Line a 19x29cm baking tray with non-stick baking paper.
2. Place the honey, sugar and butter in a small saucepan over low heat. Cook, stirring constantly, until the sugar has dissolved. Remove and set aside to cool slightly.
3. Place the muesli, cinnamon, apricots and pecans in a large bowl. Pour in the honey mixture and stir until well combined and the muesli mixture is evenly coated.
4. Transfer the mixture to the prepared tray and flatten the surface with a spoon or the palm of your hand.
5. Bake for 20-25 minutes or until golden and set. Remove, set aside to cool completely then slice into bars and serve

Source: www.taste.com.au

Cashew and Lentil Patties

Ingredients

• 4 slices wholegrain bread, crusts removed
• 250g unsalted cashews
• 1 egg, lightly beaten
• 1/4 cup chopped coriander
• 3 tablespoons sweet chilli sauce
• salt and pepper
• 400g can brown lentils, rinsed and drained
• 1/3 cup (95g) Greek-style yoghurt

Cooking Instructions

1. Place the bread in a food processor and process until coarsely chopped. Add the cashews, egg, coriander, 1 tablespoon sweet chilli sauce, salt and pepper and process until well combined. Add the lentils and process until well combined.

2. Place the lentil mixture in a bowl. With damp hands, divide the mixture into 8 portions. Roll and flatten each portion into a pattie shape. Place on a tray lined with non-stick baking paper and refrigerate for 20 minutes.

3. Heat a little oil in a large non-stick frying pan over medium heat. Cook the patties in batches for 4 minutes each side or until golden. Transfer to a plate and cover with foil to keep warm.

4. While the patties are cooking, combine 2 tablespoons of sweet chilli sauce and yoghurt.

5. Place the patties on serving plates. Serve with the sauce and a simple salad

Cooking time: 20 minutes

Source: www.taste.com.au

Spicy chicken strips with lemon dip

Ingredients

• 600g chicken breast fillet (skin removed) cut into 1cm thick strips

  1/3 cup plain flour

  2 egg whites, beaten lightly

  1 1/2 cups Kellogg's® All-Bran®, crushed lightly

  1/2 cup packaged breadcrumbs

  1 tablespoon paprika

  2 teaspoons hot chilli powder

  1/3 cup finely chopped fresh flat-leaf parsley

  cooking oil spray

  Zesty lemon dip

  3/4 cup reduced-fat natural yoghurt

  1 teaspoon finely grated lemon rind

  1 teaspoon lemon juice

Cooking Instructions

Preheat oven to moderately hot (200°C/180°C fan-forced).

 Toss chicken in flour; shake away excess. Coat chicken in egg white then in combined Kellogg's® All-Bran®, breadcrumbs, spices and parsley. Cover; refrigerate 15 minutes.  Place chicken in single layer on lightly greased oven trays; spray chicken with cooking oil spray. Bake, uncovered, in moderately hot oven about 10 minutes or until chicken is cooked through. Meanwhile, combine all ingredients for lemon dip in small bowl.

.

Source: Kelloggs

Corn and Chive Bubble Pikelets

Ingredients

• 1/2 cup self raising flour

  1/2 cup wholemeal self raising flour

  2 eggs, lightly beaten

  1 cup (250ml) skim milk

  2 cups of Kellogg's® Rice Bubbles®

  310g can corn kernels

  2 tbs chopped fresh chives

  1/4 cup grated cheese

Cooking Instructions

Whisk flour, eggs & milk in medium bowl until smooth.

Stir in Kellogg's® Rice Bubbles® & remaining ingredients.

Drop 2 tbs mixture into heated non-stick pan; allow room for spreading between pikelets.

Cook until lightly browned on other side.

Suitable to freeze.

Not suitable to microwave.

Source: Kelloggs

Baked mushroom risotto

Ingredients

• 3 cups salt-reduced vegetable stock
• 50g butter
• 400g mixed mushrooms, sliced (see note)
• 1 medium brown onion, finely chopped
• 2 garlic cloves, crushed
• 2 cups arborio rice
• 1/2 cup dry white wine
• 1/3 cup chopped fresh chives
• 1/3 cup finely grated parmesan cheese

Cooking Instructions

Preheat oven to 180°C/160°C fan-forced. Place stock and 1 1/2 cups cold water in a saucepan. Bring to the boil over high heat. Reduce heat to low. Simmer, covered, until needed.

Melt half the butter in a flameproof dish over high heat. Add mushroom. Cook, stirring, for 3 to 4 minutes or until browned. Transfer to a plate. Reduce heat to medium. Melt remaining butter in pan. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until softened. Add rice. Cook, stirring, for 1 minute. Add wine. Bring to the boil. Cook, stirring, for 2 minutes or until liquid has almost evaporated.

Stir in stock mixture and mushroom. Cover tightly with foil. Transfer to oven. Bake, stirring occasionally, for 25 minutes. Remove foil. Bake for 5 minutes or until liquid has absorbed and rice is tender. Stir in chives and cheese. Serve

Nutritional information

This information is per serve.

Monday night pasta

Ingredients

4 cups short wholemeal pasta (spiral, penne or farfalle)
200g natural yoghurt
6 tomatoes, diced
1/3 cup store bought pesto
420g can red salmon, drained, skin and bones discarded
freshly ground black pepper

Cooking Instructions

Cook pasta in a large pan of boiling water according to packet instructions. Drain and set aside.

Combine yoghurt, tomatoes and pesto and mix well.

Gently stir through flaked salmon with a fork and season with freshly ground black pepper

Toss pasta and salmon sauce together until evenly coated and serve immediately with a crisp green salad.

Source: aww.ninemsn.com.au/food

Chicken, corn and coconut soup

Ingredients

• 2 cups water
• 2 tsp Chicken Stock Powder
• 250 g chicken breast fillet, thinly sliced
• 1 cup sliced mushrooms
• 310 g can corn kernels, drained
• 130 g creamed corn
• 1 tsp grated fresh ginger
• 375 mL CARNATION Light & Creamy Coconut Flavoured Evaporated Milk
• 2 tsp MAGGI Authentic Seasoning
• 1 tbsp corn flour
• 4 green shallots, sliced
• 1 egg, beaten

Cooking Instructions

1. Bring combined water and MAGGI Chicken Stock Powder to the boil.

2. Add chicken, mushrooms, corn and ginger and simmer 3 minutes.

3. Add combined CARNATION Light & Creamy Coconut Flavoured Evaporated Milk, MAGGI Authentic Seasoning and cornflour.

4. Bring to boil stirring, then add green shallots.

5. Turn off heat, gradually stir in egg. Serve immediately garnished with additional green shallots if desired.

Source: Nestle Recipes

Apple berry crumble

Ingredients

• 400g can pie apples

• 2 cups (300g) frozen mixed berries

• 1 cup plain flour

• 90g margarine

• 1 1/2 cups oats

• 2 tbsp brown sugar

Cooking Instructions

1. Preheat oven to 180ºC/160°C fan forced. Lightly grease a 6 cup (1.5L) capacity baking dish.

2. Combine apples and berries in a bowl, mix; spread in prepared dish. Place flour in a small bowl; rub in margarine until mixture resembles bread crumbs. Add brown sugar; mix to combine. Sprinkle over berries. 

3. Bake for 15-20 mins or until golden, serve with cream, if desired.

Source: Uncle Tobys

Oat, date and honey muffins

Ingredients

• 1 1/2 cups self raising flour
• 1 tsp baking powder
• 1 1/4 cups oats
• 1/3 cup caster sugar
• 1 cup dried dates, roughly chopped
• 150 mL vegetable oil
• 1 egg, lightly beaten
• 1/2 cup milk
• 3 tbsp honey

Cooking Instructions

1. Preheat oven to 180ºC (350ºF).

2. Lightly grease and base line with non stick baking paper a 12 hole (1/3 cup capacity) muffin tin.

3. Sift together flour and baking powder, add sugar, oats and dates.

4. In a medium bowl whisk together oil, egg, milk and honey.

5. Fold flour into the liquid, mix until combined.

6. Spoon into the prepared tin.

7. Sprinkle evenly with the reserved oats.

8. Bake 15-18 mins or until golden and firm to touch.

Source: Uncle Tobys

Chicken Rissoles with Oats

Ingredients

Serves 4

500g chicken mince

1 ¾ cups (160g) Multigrain Oats, plus ¼ cup (20g) extra

2 tablespoons Sweet Chilli Sauce, plus extra to serve

2 teaspoons Thai Fish Sauce

1 zucchini (120g), grated

1 carrot (120g), grated

2 tablespoons chopped fresh coriander

Cooking Instructions

Combine chicken, Multigrain Oats, Sweet Chilli Sauce, Authentic Thai  Fish Sauce, zucchini, carrot, and coriander into a bowl, and mix with your hands to combine.

Divide mixture into 8 equal portions and shape into patties. Lightly coat patties in extra l Multigrain Oats.

Line a baking tray with foil, arrange patties on tray and spray both sides lightly with olive oil spray. Cook under a preheated grill on low – medium heat for 7-9 minutes each side or until cooked through.

Serve with extra sweet chilli sauce and and Asian inspired salad, if desired.

Preparation time: 10 minutes

Cooking time: 15 minutes

Source: Uncle Tobys

Chickpea and Cous cous salad

Ingredients

1½ cups vegetable or chicken stock
2 teaspoons ground cumin or curry powder
1½ cups couscous, uncooked
425g can chickpeas, drained
3 medium tomatoes, finely diced
¼ cup parsley, chopped
2 spring onions, sliced (include green tops)
Rind of 1 lemon or orange, grated
Juice of 2 oranges (150 mL)
1 tablespoon vegetable oil

Cooking Instructions

Bring stock to the boil and add cumin. Remove from heat and mix in couscous. Cover and allow to stand for 5 minutes until stock is absorbed. Mix in remaining ingredients. Serve warm or cold.

Serves 8

Variation

Substitute tomatoes with 1 red capsicum. Replace spring onions with ½ cup finely chopped red onion.

Nutritional Information

Source: http://www.healthier.qld.gov.au/healthy-living/recipe-finder/

Chicken Chasseur

Serves of vegetables: 8

Makes: 4 servings

Ingredients

1 teaspoon olive oil
4 chicken thigh fillets, skin removed and sliced
2 cloves garlic, crushed
1 medium brown onion, chopped
150g button mushrooms, sliced
2 sticks celery, sliced
1 medium capsicum, red or green, seeded and diced
1 tablespoon plain flour
1 cup white wine or chicken stock
2 tablespoons tomato paste
6 spring onions, chopped

Cooking Instructions

Brush frying pan with oil. Saute chicken for 5–6 minutes until almost cooked. Add garlic and onion, cooking until onion is translucent. Add mushrooms, celery and capsicum. In a small bowl combine flour and wine. Mix in tomato paste and stir until smooth. Pour onto chicken and stir well until mixture bubbles and thickens. Cover and cook for 7–10 minutes until capsicum and celery are tender. Stir through spring onions and serve.

Nutritional Information

Source: http://www.healthier.qld.gov.au/healthy-living/recipe-finder/

Carrot and Parsnip Muffins

3 serves of vegetables

Makes 12

Ingredients

Olive or canola oil spray
1 cup wholemeal self-raising flour
¾ cup white self-raising flour
¼ teaspoon paprika or curry powder
1 large carrot, peeled and grated
1 parsnip, peeled and grated
2 tablespoons grated Parmesan cheese
2 tablespoons chopped parsley or basil
2 eggs, beaten
2 tablespoons oil
1 cup low-fat milk

Cooking Instructions

Preheat oven to 190°C. Lightly spray muffin trays with oil. Sift flours into a large bowl, returning husks to the bowl. Add paprika and fold in carrot, parsnip, cheese and herbs. In a separate bowl mix eggs, oil and milk. Pour into the dry ingredients. Lightly combine but do not over-mix. Spoon into a greased 12 muffin tray and bake for 25 minutes or until golden brown and firm to touch. Cool on a wire rack.

Source: http://www.healthier.qld.gov.au/healthy-living/recipe-finder/

Quick Chicken Curry

Serves: 2

Ingredients

Olive oil, 1 teaspoon(s)
Garlic, 1 clove(s), crushed
Onion, any type, 1 medium, cut into wedges
Chicken breast, lean, raw, 300 g, diced
Carrot, 1 small carrot(s), peeled and cut into 1/2 cm rounds
Green beans, 1 cup(s) chopped, cut into 4cm lengths
Curry paste, 2 teaspoon(s)
Chicken liquid stock, salt reduced, 1 cup(s)
White rice, cooked, 1 cup(s)

Method:

1. Heat the oil in a non-stick frypan over medium heat. Add the garlic, onion and chicken; cook until lightly browned. Add the carrot and beans and cook for a further 3 minutes.

2. Add the curry paste to the pan and combine well, cooking for a further 2 minutes. Add the stock and bring to the boil. Reduce heat and simmer for 5 minutes or until the vegetables are tender and the sauce has reduced a little.

3. Divide the curry between two plates and serve with basmati rice

Source: www.thebiggestloser.com.au

Tuna and Chickpea Salad

Serves: 4

Ingredients

• 400g orecchiette or pipe rigate pasta
• 400g can chickpeas, drained
• 2 large tomatoes, diced
• 425g can tuna in spring water, drained
• rind of 1 large lemon, finely grated, plus 3 tablespoons juice
• 1 tablespoon olive oil
• 2 tablespoons thyme leaves, plus extra to garnish

Method:

Step 1 Cook pasta in a large saucepan of boiling water according to packet instructions.

Step 2 Meanwhile, heat chickpeas and tomatoes in a large non-stick frying pan over medium heat for 3–4 minutes. Stir in tuna and heat through for 2 minutes.

Step 3 Drain pasta. Return to pan off heat. Toss well with tuna mix, rind, juice, oil and thyme. Serve topped with extra thyme.

Recipe by: Dixie Elliott www.healthyfoodguide.com.au

Fragrant Fish Curry

Serves: 4

Ingredients

• 1/2 teaspoon olive oil
• 1 white onion, thinly sliced
• 1 tablespoon Indian Tikka Masala curry paste
• 400g can no-added-salt chopped tomatoes
• 600g pumpkin, peeled, cut into 2cm cubes
• 500g white fish fillets (such as blue eye or ling), cut into 3cm pieces
• 75g baby spinach leaves
• lime juice, to taste
• 2 cups steamed white rice, to serve
• lime wedges, to serve

Method

Step 1 Brush a non-stick frying pan (with a lid) with oil and heat over medium heat. Add onion and cook, stirring occasionally, for 5 minutes or until onion is soft. Add curry paste and cook, stirring, for 1–2 minutes or until fragrant.

Step 2 Add tomatoes and 1/2 cup water and bring to the boil. Add pumpkin, cover and simmer for 10 minutes or until pumpkin is soft

.

Step 3 Add fish, cover and cook for a further 2 minutes or until fish is cooked through. Remove from heat. Add baby spinach and lime juice, stirring until spinach is just wilted. Serve with steamed rice and lime wedges.

Recipe by: Chrissy Freer www.healthyfoodguide.com.au

Lamb, Feta and Cous Cous stuffed Tomatoes

Serves 4

Ingredients

• 1 cup (190g) couscous
• 300g lean lamb mince
• 8 ripe tomatoes (about 150g each)
• 6 long green shallots, trimmed, thinly sliced
• 75g reduced-fat feta, crumbled
• 2 tablespoons freshly chopped mint
• 1 teaspoon ground cinnamon
• 1 teaspoon grated lemon zest
• olive oil spray

Method

Step 1 Preheat oven to 180°C. Line a baking tray with baking paper. Place couscous into a large heatproof bowl; pour over 200ml boiling water, cover and set aside for 3 minutes. Fluff with a fork.

Step 2 Heat a large non-stick frying pan over a high heat. Add lamb mince and cook, breaking it up with a fork, for 6–7 minutes or until browned. Drain excess fat and set aside to cool slightly. Place into the bowl with the couscous.

Step 3 Cut tops off each tomato (reserving tops). Scoop out flesh, juice and seeds (reserving 1/2 cup juice) leaving a 1cm border. Place cut-side-down on absorbent paper for 5 minutes to drain.

Step 4 Add tomato juice, shallots, feta, mint, cinnamon and lemon zest to couscous mixture and stir until well combined. Season with freshly ground black pepper.

Step 5 Fill tomatoes with mixture. Place on prepared tray, spray with olive oil. Place in oven and roast for 10 minutes. Add reserved tomato lids to tray and roast a further 5 minutes. Serve with green salad and crusty bread.

Recipe by: Dixie Elliott www.healthyfoodguide.com.au

Beefy Spanish Rice

Serves 4

Ingredients

• 2 teaspoons olive oil
• 1 brown onion, finely diced
• 1 red capsicum, seeded, finely diced
• 1 green capsicum, seeded, finely diced
• 3 teaspoons Spanish spice rub (see tip)
• 500g lean beef mince
• 3 tomatoes, diced
• 250g packet long-grain 90-second microwave rice
• 1/2 cup flat leaf parsley, roughly chopped
• lemon wedges, to serve

Method

• Heat olive oil in a large, deep non-stick frying pan over medium heat. Add onion, red and green capsicum. Cook for 4–5 minutes or until soft. Stir in spice rub. Add mince and cook, stirring often, for 8–10 minutes or until browned.
• Add tomatoes and cook, stirring, for 5 minutes. Add rice and cook, stirring, for 2 minutes or until heated through.
• Divide between 4 bowls and sprinkle with parsley. Serve with lemon wedges and a large green salad.

Nutrition Information

Recipe by:Dixie Elliott www.healthyfoodguide.com.au

Julie Meeks- mini choc muffins

¾ cup self-raising flour
½ teaspoon baking powder
½ cup cocoa powder
1 cup caster sugar
½ cup low fat vanilla yoghurt
2 eggs
1 teaspoon vanilla essence
1 ½ tablespoons vegetable oil

Sift together flour, baking powder and cocoa powder into a bowl.  Add sugar, yoghurt, eggs, vanilla essence and oil and mix to combine.

Spoon batter into non-stick mini-muffin trays (this mixture will make about 30 muffins) and cook in a moderate oven for 15 minutes.  They should be slightly soft to touch.  Cool on wire rack.

These muffins contain less than 1 gram of fat each

www.juliemeek.com.au

Bircher Muffins

INGREDIENTS

• 1 cup self-raising flour
• 1/2 cup caster sugar
• 3/4 cup rolled oats
• 1/4 cup pepitas
• 1/2 cup sultanas
• 1/2 cup flaked almonds
• 1 tsp ground cinnamon
• 100g unsalted butter, melted
• 1 egg
• 3/4 cup apple juice
• 1/2 cup thick vanilla-flavoured yogurt
• 1/3 cup unpeeled grated green apple, firmly packed
• Extra 1/4 cup flaked almonds
• Raspberries, blueberries and sliced strawberries, to serve

Icing:

• 1 tblsp thick vanilla-flavoured yogurt
• 1/2 cup icing sugar mixture

METHOD

1. Line a 12-hole muffin pan (1/3 cup capacity) with paper cases.

2. Combine flour, sugar, oats, pepitas, sultanas, almonds and cinnamon in a medium bowl. Whisk together butter, egg, juice, yogurt and apple in a large bowl until combined. Add flour mixture to butter mixture. Gently fold until just combined.

3. Divide mixture (about 1 / 3 cup) among prepared pan holes. Sprinkle tops with extra almonds.

4. Cook in a moderate oven (180C) for about 25 minutes, or until cooked when tested. Stand in pan for 5 minutes before transferring to a wire rack to cool.

5. To make icing, stir the yogurt into the icing sugar mixture in a small bowl.

6. Drizzle about 1 tsp of icing on top of each muffin and allow to spread. Top with berries. Allow icing to set for 5 minutes before serving.

Source: au.lifestyle.yahoo.com/food

Tomato and Zucchini Risotto

Serves 4

INGREDIENTS

• 410g can Ardmona Crushed Tomatoes
• 1 brown onion, diced
• 1 clove garlic, crushed
• 1 Medium Zucchini Grated
• 1 cup Arboio Rice
• 1/2 cup Dry White Wine
• 2 Cup Chicken Stock
• 1/2 cup Parmasan Cheese, grated
• 2 Tbs Pine nuts

METHOD

1. Place onion and garlic in a medium saucepan and cook until just soft.

2. Then add stock, wine, Ardmona Crushed Tomatoes and rice and cook on medium heat until liquid is almost all absorbed, stir occasionally.

3. Add zucchini, cheese and pine nuts and stir to combine. Cover and simmer for 10 mins, stirring occasionally.

Source: au.lifestyle.yahoo.com/food

Saucy Chicken and Veg Bake

Serves 6

INGREDIENTS

canola oil cooking spray

1kg potatoes, peeled, diced

3 tablespoons reduced-fat spread

1/4 cup skim milk, hot

1/4 teaspoon Tuscan seasoning (or dried mixed herbs)

1/2 cup frozen peas

1 cup frozen corn

150g cooked, skinless chicken breast, diced

2 slices lean ham, diced

2 green onions, finely chopped

1/2 cup grated reduced-fat cheese

METHOD

Step 1 Preheat oven to 200°C. Spray an ovenproof dish with oil.

Step 2 Boil potatoes in a pot of water until tender. Mash with spread, milk and seasoning until smooth.

Step 3 Microwave or steam peas and corn until tender. Drain and add to potatoes. Add chicken, ham and green onion. Combine.

Step 4 Spoon mixture into prepared dish. Level surface with a knife. Top with cheese and bake for 25 minutes until lightly golden. Serve with a green salad.

Source: www.healthyfoodguide.com.au recipe by Sarah Swain

Mushroom and Tomato Bruschetta

10 minutes preparation + 20 minutes cooking
10 serves of vegies in this recipe

INGREDIENTS

METHOD

Preheat oven to 200 °C. Mix mushrooms, tomatoes and herbs in an ovenproof dish. Whisk garlic, lemon juice, vinegar and oil. Pour over mushroom mixture. Loosely cover with foil and cook in oven for 20-25 minutes. Heat the bread during the last 5 minutes of cooking. Cut the loaf in half lengthways and cut each half into 4. Spoon mushroom mixture onto bread, grill and garnish with rosemary.

Makes 8.

Vegie Curry

INGREDIENTS

2 cups rice
1 eggplant, cut into thick slices
Salt
1 tablespoon olive oil
2 cloves garlic, crushed
1 small piece ginger, peeled and sliced
1 large onion, chopped
2-3 tablespoons red or green curry paste (according to taste)
2 potatoes, peeled and cubed
2 carrots, peeled and cubed
½ butternut pumpkin, peeled and cubed
1 red or green capsicum, seeded and chopped
1 cup cauliflower, or broccoli florets or green beans
425g can chopped tomatoes
1 cup reduced-fat coconut milk
2 tablespoons chopped herbs (e.g. basil or oregano)

METHOD

Cook rice following packet directions. Sprinkle eggplant with salt and leave for 30 minutes. Rinse, pat dry well on paper towels and cut into cubes. Heat oil in a large saucepan and add garlic, ginger and onion cooking gently to soften. Stir in curry paste over low heat. Add vegetables and canned tomatoes and stir well. Cover tightly and bring to the boil, then simmer until vegetables are tender, 20–40 minutes depending on size. Add coconut milk and simmer for a further 5 minutes. Add herbs and stir well.

Serves 6.

Source: Go for 2 and 5 www.gofor2and5.com.au

Tasty Tofu Burgers

INGREDIENTS

300g firm tofu
1 clove garlic, crushed
1 tablespoon chilli sauce
1 tablespoon reduced-salt soy sauce
2 tablespoons peanut butter
6 spring onions, chopped
½ cup instant oats
1 tablespoon fresh parsley or coriander, chopped
Freshly ground or cracked black pepper, to taste
Olive or canola oil spray

To serve
8 wholemeal rolls
4 lettuce leaves, shredded
2 tomatoes, sliced
½ cucumber, sliced

METHOD

Mash tofu with garlic and sauces, then mix in remaining ingredients. Season well with pepper and shape into 8 patties. Lightly spray a hot pan or grill with oil and cook for 2 minutes on each side. Serve on a roll with lettuce, tomato and cucumber.

Makes 8.

Source: Go for 2 and 5 www.gofor2and5.com.au

Creamy Veggie Pasta

INGREDIENTS

350g penne pasta
1 onion, diced
2 cloves garlic, chopped
150g lean leg ham, sliced
250g mushrooms, sliced
1 bunch English spinach, thoroughly washed, drained and chopped
1 red capsicum, seeded and sliced
375mL can low-fat evaporated milk
2 teaspoons cornflour
2 tablespoons parsley, chopped
50g grated Parmesan cheese

METHOD

Cook pasta according to packet directions and drain. Saute onion and garlic in a non-stick pan with a little water until onion is soft.
Add ham and mushrooms and cook until mushrooms are golden brown, adding a little water if necessary.

Add spinach and capsicum, cooking until spinach is wilted. Add milk to vegetables and heat through.

In a small bowl mix cornflour with a little water to a smooth paste. Add to vegetable mixture. Place pasta in a large serving bowl.

Pour over vegetable mixture, add parsley and cheese and toss well.
Serve immediately.

Serves 4.

Source: Go for 2 and 5 www.gofor2and5.com.au