Healthy Cookbook By Nathan D’Souza
Recipes: Spaghetti Bolognese Low Fat Chicken Lemon and Herb Burger Sweet Chilli Chicken Wraps Teriyaki Chicken Hand Rolls Anzac Biscuits Stir Fry Noodles Chicken Fried Rice Butter Chicken with Steamed Rice Chicken Chow Mein Chicken Laksa No Copyright action
Student CookBook Spaghetti Bolognese
Ingredients (serves 4) 1 2 3 4 5 6
6 short-cut bacon rashers, excess fat trimmed 375g dried spaghetti 2 tsp olive oil 400g lean beef mince 1 x 575g jar bolognese pasta sauce 1/3 cup loosely packed shredded fresh basil leaves
Method 1. Heat a frying pan over medium-high heat. Add half the bacon and cook for 2 mins each side or until crisp. Transfer to a plate lined with a paper towel. Repeat with remaining bacon. Coarsely chop and set aside. 2. Cook spaghetti following packet directions, until al dente. Drain well. 3. Meanwhile, heat oil in the frying pan over high heat. Add mince and cook, uncovered, stirring with a wooden spoon, for 3-4 mins or until the mince changes colour. Pour in pasta sauce and simmer over medium heat, stirring occasionally, for 5 mins. Remove from heat.
Page 1
Low Fat Chicken,Lemon and Herb Burger
Ingredients (serves 4) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
3 slices white bread, crusts removed 600g lean chicken-breast mince 3 garlic cloves, chopped 1/4 cup torn basil leaves 1/4 cup torn mint leaves 1 small lemon, rind grated, juiced 30ml low-fat milk 150g cherry tomatoes, halved 1/2 small red onion, thinly sliced 1/4 cup flat-leaf parsley leaves Light olive oil, to brush 4 butter lettuce leaves 1 roasted red capsicum 1 roasted yellow capsicum 4 hamburger buns, toasted Low-fat natural yoghurt and paprika, to serve
Method 1.
Place bread in a food processor and process until you have fine crumbs. Add mince, garlic, basil, mint, lemon rind and milk and process for a few seconds until well combined. Season with salt and pepper. Form into 4 patties, then refrigerate for 30 minutes.
2.
Place tomato, onion, parsley and 1 tablespoon of lemon juice in a bowl. Season with salt and pepper.
3.
Preheat oven to 170째C. Brush patties with a little olive oil. Preheat a nonstick frying pan over medium-high heat. Add the patties in batches and cook for 1-2 minutes each side until golden. Transfer to a baking tray in the oven for 5 minutes until cooked through.
4.
Place lettuce leaves and roasted capsicum on the bun base, top with a pattie and some tomato salad. Add a dollop of yoghurt and dust with paprika. Serve with bun top
Page 2
Sweet Chilli Chicken Wrap
Ingredients (serves 4) 1 2 3 4 5
2 cups of shredded Woolworth's Country Style Roast Chicken. 4 tablespoons of sweet chilli sauce. shredded lettuce. 2 carrots, coarsely grated. 4 pieces of lavash bread.
Method 1. 2. 3.
Page 3
Combine chicken and sweet chilli sauce. Place the chicken mixture, shredded lettuce and carrot, coarsely grated, along the centre of lavash bread. Roll up firmly to enclose filling.
Teriyaki Chicken Hand Rolls
Ingredients (serves 4) 1 2 3 4 5 6 7 8
1/2 quantity Basic sushi rice (see related recipe) 500g chicken breast fillets 1/3 cup teriyaki marinade 2 teaspoons vegetable oil 8 nori sheets, quartered 2 teaspoons wasabi paste 6 green onions, cut into 5cm lengths 100g snow pea sprouts, trimmed
Method 1.
Make Basic sushi rice (see related recipe). Combine chicken and marinade in a glass or ceramic bowl.
2.
Heat oil in a large frying pan over high heat. Cook chicken for 6 minutes each side or until browned and cooked through. Transfer to a plate. Cut into 1cm-thick slices.
3.
Make hand rolls, layering with chicken, onion and sprouts. Repeat with remaining ingredients to make 32 rolls.
Page 4
Anzac biscuits Ingredients (Serves 4) 1 2 3 4 5 6 7
1 cup rolled oats 1 cup plain flour 1 cup SPLENDA® Granular 1 teaspoon bicarbonate of soda, sifted 3/4 cup desiccated coconut 125g butter, chopped 2 tablespoons golden syrup
Method 1.
Preheat oven to 160°C/140°C fan-forced. Grease 2 baking trays. Combine oats, flour, SPLENDA®, bicarbonate of soda and coconut in a large bowl.
2.
Combine butter, 1/4 cup water and syrup in a small saucepan over low heat. Stir until smooth. Add butter mixture to oat mixture. Stir until combined.
3.
Roll level tablespoons of mixture into balls. Place 5cm apart, on prepared trays. Flatten. Bake for 12 to 15 minutes or until golden. Loosen biscuits on trays whilst still warm. Cool on trays. Serve.
Page 5
Stir Fry Noodles
Ingredients (serves 4) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
150g fresh Asian noodles (such as Singapore or chow mein) 1 tbs soy sauce 1 tbs Chinese rice wine (shaohsing) 1 tsp caster sugar 2 tsp mild curry powder 150ml chicken stock 1 tbs vegetable oil 1 garlic clove, crushed 1/2 tsp freshly grated ginger 1 small red chilli, seeded, chopped 1 chicken breast, thinly sliced 300g cooked medium prawns, peeled, deveined, tails intact 50g frozen peas 2 spring onions, finely chopped 1 egg, lightly beaten 2 tbs freshly chopped coriander, plus extra leaves to garnish
Method 1.
Place noodles in a large bowl, carefully cover with boiling water, soak for 2 minutes, then drain. Mix soy, rice wine, sugar, curry powder and stock in a small bowl.
2.
Heat oil in a wok over high heat, add garlic, ginger and chilli, stirfry for 1 minute, then add chicken and stir-fry for 2 minutes.
3.
Add prawns, peas, onion, noodles and soy mixture and stir-fry 1-2 minutes until heated through.
4.
Add egg, stirring in quickly to break up, then stir in coriander. Garnish with coriander leaves.
Page 6
Chicken Fried Rice
Ingredients (serves 4) 1 2 3 4 5 6 7 8 9 10 11 12
2 tablespoons light soy sauce 2 tablespoons sweet chilli sauce 2 tablespoons oyster sauce 2 tablespoons peanut oil 600g chicken breast fillets, trimmed, thinly sliced 1 brown onion, cut into thin wedges 2 garlic cloves, crushed 2 eggs, lightly beaten 3 cups cold cooked rice (see note) 1 cup Thai basil leaves 4 green onions, sliced diagonally 1/4 cup fried shallots
Method 1.
Combine soy sauce, sweet chilli sauce and oyster sauce in a small bowl. Set aside. Heat a wok over high heat until hot. Add 3 teaspoons oil and swirl to coat. Add half the chicken and stir-fry for 2 minutes or until browned. Transfer to a plate. Repeat with oil and remaining chicken.
2.
Add remaining 2 teaspoons oil and onion to wok. Stir-fry for 2 to 3 minutes or until golden. Add garlic and stir-fry for 30 seconds. Add egg and rice. Stir-fry for 2 to 3 minutes or until egg is well combined with rice.
3.
Return chicken to wok. Add soy sauce mixture, basil and green onions. Stir-fry for 1 to 2 minutes or until well combined. Spoon into bowls. Sprinkle with fried shallots and serve.
Page 7
Butter Chicken (Served with Steamed Rice) Ingredients (serves 4) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
3 tsp garam masala 1 tsp chilli powder 2 tsp ground ginger 2 tsp ground coriander 2 tsp lemon juice 2 tsp tomato paste 1/2 cup plain yoghurt 1kg chicken thigh fillets, trimmed, quartered 75g butter, chopped 1 brown onion, halved, thickly sliced 2 garlic cloves, crushed 1 cinnamon stick 3 cardamom pods, bruised 2 tsp smoked paprika 1 cup chicken stock 1 1/2 cups tomato passata 1/2 cup pure cream Steamed rice to serve
Method 1.
Combine garam masala, chilli powder, ginger, coriander, lemon juice, tomato paste and yoghurt in a large glass or ceramic bowl. Add chicken. Toss to coat. Cover and refrigerate for 2 hours.
2.
Melt butter in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring for 3 minutes or until softened.
3.
Add cinnamon, cardamom and paprika. Cook, stirring for 1 minute or until fragrant.
4.
Add chicken to pan. Cook, stirring for 5 minutes or until chicken just starts to change colour. Add stock and passata.
5.
Cover. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 1 hour or until chicken is tender.
6.
Stir in cream. Simmer for 5 minutes or until heated through. Discard cinnamon stick, and cardamom pods. Season with salt and pepper.
7.
Serve with rice.
Page 8
Chicken Laksa
Ingredients (serves 4) 1 2 3 4 5 6
250g Chang's dried rice vermicelli noodles 1/2 cup laksa paste (see tip) 400ml can coconut milk 2 cups chicken stock 1/2 large barbecued chicken, skin and bones removed, meat shredded 150g snow peas, trimmed, thinly sliced
Method 1.
Place noodles in a large heatproof bowl. Cover with boiling water. Stand for 5 minutes or until tender. Using a fork, separate noodles. Drain.
2.
Heat a wok or large saucepan over medium heat. Add laksa paste. Stir-fry for 1 minutes or until fragrant. Add coconut milk and stock. Bring to the boil. Add chicken and snow peas. Reduce heat to low. Simmer for 2 to 3 minutes or until snow peas are bright green and tender.
3.
Divide noodles between bowls. Spoon over coconut milk mixture. Top with bean sprouts.
Page 9
Chicken Chow Mein
Ingredients (serves 4) 1 2 3 4 5 6 7 8 9 10 11 12
500g chicken tenderloin, sliced 1 tablespoon sweet sherry 2 teaspoons cornflour 2 tablespoons peanut oil 1 garlic clove, crushed 2 teaspoons grated ginger 100g green beans, sliced 4 green onions, sliced 2 cups shredded cabbage 2 tablespoons ketcap manis 2 tablespoons chicken stock 100g packet dried crunchy chow mein noodles, to serve (see note)
Method 1.
Combine chicken, sherry and cornflour in a bowl. Cover. Refrigerate for 10 minutes.
2.
Heat a wok over high heat until hot. Add 3 teaspoons of oil. Swirl to coat. Add half the chicken. Stir-fry for 2 minutes, or until golden. Remove to a plate. Repeat with oil and remaining chicken.
3.
Heat remaining 2 teaspoons of oil in wok. Add garlic, ginger, beans and onions. Stir-fry for 1 minute. Add chicken, cabbage, ketcap manis and stock. Stir-fry for 2 minutes, or until cabbage is wilted. Serve with noodles.