healthy everyday meals

know-how ALL THE BITS AND BOBS YOU NEED TO GET THE BEST FROM OUR RECIPES

RECIPE WHAT’S KNOW-HOW: IN A SERVE? We use Australian standard measures.

In liquid measures, 250ml = 1 cup.

Dry ingredients are measured in level 1 cup 1 ⁄2 cup, 1⁄3 cup and 1 ⁄4 cup measures.

1 tablespoon = 20ml (note NZ, US and UK tablespoon = 15ml).

RICE = 4 cups cooked rice PASTA = 375g uncooked dried pasta COUSCOUS = 3 cups cooked couscous made with water

1 teaspoon = 5ml.

We use 59g to 60g egg

MASHED POTATO = 800g peeled and boiled desiree potatoes, 20g butter and 2 tablespoons full-fat milk BREAD = 4 x 50g slices crusty white bread or 4 x 70g slices sourdough bread

We use 1100-watt microwaves, unless otherwise specified.

THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS

Our ‘to serves’ are based on the below amounts for 4 people, and included in the nutrition analyses.

NUTRITION KNOW-HOW: Heart Friendly: low saturated fat, high fibre, lower sodium with heart-friendly fats. Desserts that are based on low-fat dairy without fruit/grain ingredients don’t need to be high fibre.

Diabetes Friendly: low saturated fat, high fibre, lower sodium with lower-GI carbs.

Healthy: low saturated fat, less than 3000kJ and 800mg sodium per main meal.

Vegetarian: no meat, fish or poultry but may contain eggs and/or dairy.

Gluten Free: no gluten-containing ingredients (ie, wheat, rye, barley, oats or derivatives).

High in Calcium: at least 200mg of calcium per serve from lower-fat dairy products and/or canned fish with bones.

Lower GI: low saturated fat with at least 10g carbs per serve from lower-GI carbs.

Contains Omega-3: has at least 115g raw or 95g canned oily fish per serve, or at least 100g raw oysters, mussels, scallops or squid/calamari per serve.

PARMESAN CHEESE = ¹⁄ ³ cup finely grated SALAD LEAVES, BABY ROCKET OR BABY SPINACH = 80g SOUR CREAM = ¹⁄ ³ cup LEMON OR LIME WEDGES = 1, cut into wedges TOMATO SAUCE, BARBECUE SAUCE OR SWEET CHILLI SAUCE = ¹⁄ ³ cup GRAVY = 1 cup instant gravy PLAIN GREEK-STYLE YOGHURT = ¹⁄ ³ cup DOUBLE CREAM = ¹⁄ ³ cup WHIPPED CREAM = ½ cup pure cream, whipped CUSTARD = 1 cup

Editor Rebecca Cox, rebecca.cox@news.com.au Food Director Kim Coverdale, kim.coverdale@news.com.au Food Editor Claire Brookman, claire.brookman@news.com.au Art Director Sarah Cooper, sarah.cooper@news.com.au Designer Malloree Nicholls, malloree.nicholls@news.com.au Chief sub-editor Colleen Krause, colleen.krause@news.com.au Sub-editors Amira Georgy amira.georgy@news.com.au; Francesca Percy Content & Social Media Producer Stephanie Hua, stephanie.hua@news.com.au Recipe Analysis Susanna Holt Reader & editorial enquiries (02) 8045 4891, superfoodideas@news.com.au ADVERTISING New South Wales General Manager Client Solutions Studio Renee Sycamore Client Solutions Director – Food & Home Ed Faith Client Solutions Manager – Food Donna Hodges, (02) 8045 4734, donna.hodges@news.com.au Client Solutions Manager – Food Danica Robinson, (02) 8045 4645, danica.robinson@news.com.au Client Solutions Specialists – Food Elizabeth Hamilton, (02) 8045 4062, elizabeth.hamilton@news.com.au Imogen Rafferty, (02) 8045 4968, imogen.rafferty1@news.com.au Julia Ward, (02) 8045 5062, julia.ward@news.com.au Victoria Client Solutions Director Vanessa Seidel, (03) 9299 3232, vanessa.seidel@news.com.au Client Solutions Manager Charmaine Wu, (03) 9292 1597, charmaine.wu@news.com.au Queensland Head of Client Solutions Nicole Commerford, (07) 3666 6386, nicole.commerford@news.com.au South Australia Sales Manager Candice Arthur, (08) 8206 2964, candice.arthur@news.com.au Western Australia WA Group Sales Manager Cindy Henderson, (08) 9326 9831, Cindy.Henderson@news.com.au Advertising Creative Advertising Creative Director Richard McAuliffe Advertising Creative Manager Eva Chown Advertising Copy Editor Brooke Lewis Production Director Mark Moes Production Manager Neridah Burke Advertising Production Robynne Beavan, adproduction@news.com.au Marketing and Commercial Integration Director Rachael Delalande Commercial Integration Manager Rebecca Sherrard Marketing Manager Emma Humphrey Marketing Assistant Chloe Cameron Retail Sales Manager Jonathan Gross Managing Director News DNA Julian Delaney Director of Lifestyle Fiona Nilsson General Manager – Retail and Circulation Brett Willis

CHOCOLATE CURLS OR GRATED CHOCOLATE = 40g ICE-CREAM = 4 x 45g scoops vanilla ice-cream

Subscriptions

Phone Mail Email

Customer Service: 1300 656 933 International: (+61 2) 9282 8023 GPO Box 4093, Sydney NSW 2001 subs@magsonline.com.au

TAGS: Look out for THE INFO on recipes to find extra information.

THE INFO + HIGH FIBRE + ONE-POT

2.5 VEGIES PER SERVE

LOW KILOJOULE

LOW FAT

LOW SAT FAT

HIGH FIBRE

LOWER SODIUM

Main meal

< 2000kJ

< 15g

< 6g

> 5g

< 600mg

Meal component

< 1000kJ

< 8g

< 3g

> 3g

< 300mg per 100g

Light meal

< 1500kJ

< 10g

< 4g

> 4g

< 400mg

Snack/dessert

< 600kJ

< 5g

< 2g

> 3g

< 200mg

Email any questions about our recipes to superfoodideas@news.com.au

Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street, Surry Hills, NSW 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2018, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press

by News PreMedia. Printed by PMP Limited. Paper fibre is from sustainably managed forests and controlled sources. Distributed by Gordon & Gotch, Unit 2, Bldg 2B, MFive Industry Park, 1 Moorebank Ave, Moorebank, NSW 2170. Tel: (02) 8706 1704. Nutrition and health advice contained in Super Food Ideas is of a general nature only and does not constitute medical or dietetic advice.

Readers should seek advice from a health professional to ensure changes to their diet and lifestyle are suitable for their individual circumstances.

SEPTEMBER 2018 super food ideas

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FEED THE FAMILY » STRESS-LESS MEALS ON A BUDGET

Y H T L HEA

DINNER FOR 4 FOR $10

p78

FRESH & LIGHT ITALIAN MAINS DRESS UP YOUR SALADS WITH OUR SPRING SIDES

FETE SEASON

FLIP FOR OUR MEAL PLANNER

MONEY SAVERS

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September 2018 WHATâ&#x20AC;&#x2122;S IN THIS ISSUE

36

CRISPY GNOCCHI SALAD WITH SPRING VEGETABLES

0 .2 $3

LY N O

HEALTHY

4 FOR $10

p78

FRESH & LIGHT ITALIAN MAINS

FL P FOR OUR MEAL PLANNER

DRESS UP YOUR SALADS WITH OUR SPRING SIDES

FETE SEASON

FRESH & LIGHT ITALIAN MAINS: HEALTHY, FLAVOURSOME DINNERS INSPIRED BY THE MEDITERRANEAN DIET EAT YOUR GREENS: SPEEDY, VEGIE-PACKED SIDES THAT ARE GREAT FOR YOU, TOO!

46

SPICY BEANS WITH MINCE Celebrate the Moon Festival in style

FETE SEASON! CHECK OUT OUR MAKE-AHEAD SWEET TREATS FLIP THE MAG TO FIND OUR BUDGET MEAL PLANNER

SEPTEMBER 2018 super food ideas

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IN THIS ISSUE

THIS MONTH YOUR FOOD IDEAS RECIPE INDEX IN SEASON

SUPER SPY

HEALTHY KITCHEN

WIN IT! SUBSCRIPTION OFFERS PUZZLES BUDGET MEAL PLANNER

FRESH & LIGHT

FOOD FOR SHARING

FETE SEASON MOON FESTIVAL

THRIFTY DINNERS

A BIT ON THE SIDE

4 super food ideas

SEPTEMBER 2018

ALLERGY FRIENDLY

House of cakes ORGANISING A FUNDRAISER AT THE SCHOOL IS A LESSON IN CUPCAKE DIPLOMACY

$0.58 EACH

e “a faction from th kitchen cabinet came to negotiate”

$0.42 PER SERVE

REBECCA COX, EDITOR

5.5 VEGIES PER SERVE

4 VEGIES PER SERVE

WITH AN EMPHASIS on fresh spring produce, this issue we aim to help you add more fruit and vegetables to your daily meals.

If we all ate more of these and less processed food, we’d be upping our nutrition without radically changing the way we eat.

JUST TWEAKING, rather than a complete overhaul, is more achievable and won’t cost the earth in either time or money. Our Money-Saving Mains, p48, is a good place to start, with the 4 vegies per serve in the burger!

#1

#2

6 super food ideas

SEPTEMBER 2018

Your food ideas

GET IN TOUCH

LIKE SOMETHING? HATE SOMETHING? COOKED SOMETHING? TOOK A PICTURE OF IT? WE LOVE ALL YOUR FEEDBACK!

WILL BE “THIS ONE vourite” a go-to fa

NACHOS MEATLOAF, JUNE 2018 ISSUE

$3ONL .2 Y 0

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FROM

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FETE SEASON

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This month’s lucky readers each receive a Solidteknics AUS-ION 21cm Wrought Iron Deep Pot, worth $139.95.

This amazing pan is half the weight of cast iron! Visit solidteknics.com.

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Recipe index TUCK INTO ZESTY SPRING SIDES, FRESH ITALIAN FLAVOURS, TREATS TO SHARE AND MORE STARTERS, SIDES & LIGHT MEALS

FISH & SEAFOOD

Seasonal greens take centre stage in these deliciously wholesome dishes — who says you can’t make friends with salad?

Just add your choice of seafood and up your omega-3s.

MEAL PLANNER

Beetroot, Rosemary and Broccolini Focaccia

Rainbow Sushi Rolls with Sesame Mayonnaise

Grapefruit, Broad Bean and Rocket Salad

Roasted Broccolini with Sesame Miso Butter

Green Fattoush

Silverbeet, Broccoli and Apple Salad

Honeydew Melon and Mixed Pea Salad Lemony Tuna Pasta

Mexican-style Fish Stew

Quick Salmon Pasta with Mint and Lemon Pesto

Zesty Asparagus and Rice Salad

VEGETARIAN Get your ill of vegie-packed pastas, creamy carrot soup and a fragrant meat-free curry.

Greek Salmon Skewers with Charred Lemon Salad

MEAL PLANNER

Carrot and Parsnip Mulligatawny Soup

MEAL PLANNER

Crispy Gnocchi Salad with Spring Vegetables

MEAL PLANNER

Spicy Salmon and Broccoli Croquettes

Thai Fish in Coconut Milk

MEAL PLANNER

37 Ravioli Caprese Salad with Salmoriglio Dressing

Speedy Peperonata Penne

Vegetable and Lentil Curry

Tuna, Broad Bean and Risoni Salad

Warm Sweet Potato Noodle Salad with Chicken And Prawns

Easy Chicken and Prosciutto Panzanella

Nut-free Chicken Satay Skewers with Gluten-free Noodles

CHICKEN, DUCK & TURKEY Asian noodles, meatballs with a twist and nut-free satay skewers are all on the menu!

Chicken Mee Goreng

Chicken Tikka Skewers

MEAL PLANNER

One-pan Chicken Acqua Pazza

8 super food ideas

MEAL PLANNER

MEAL PLANNER

One-pot Chicken and Pumpkin Penne

SEPTEMBER 2018

MEAL PLANNER

Chilli Chicken and Avocado Salad

MEAL PLANNER

Persian-style Meatballs with Crispy Sumac Pitta

Duck and Pineapple Red Curry

MEAL PLANNER

Smoky Chilli Turkey Club Burger

Teriyaki Turkey Meatball and Soba Stir-fry

MEAL PLANNER

Vietnamese Caramel Chicken Salad

Walnut Pesto and Chicken Couscous

COVER RECIPE

MEAL PLANNER

Recipes with this button are in our Budget Meal Planner, which is at the back of the magazine.

BEEF, PORK & LAMB Take your inspiration from around the world to update classic mains, from spag bol to roast beef.

MEAL PLANNER

Sausage Pasta Bake

Super-easy Rissoles with Crunchy Salsa

MEAL

THE COVER

50 Bacon, Vegetable and Lentil Soup

Spiced Mince with Baked Eggplant

MEAL PLANNER

Braised Pork in Yakitori Sauce

Charred Beef Tacos with Tomato Radish Salsa

ticket for a quick and easy midweek meal.

MEAL PLANNER

Lamb Meatball Saganaki

Mexican Chilli Beef with Popping Corn

MEAL PLANNER

MEAL PLANNER

MEAL PLANNER

One-pan Spanish Roast Beef

Oven-baked Chive Quick Pork Pancake with Tomato Chow Mein Salsa

MEAL PLANNER

Ricotta, Salami and Vegetable Polenta Pizza

Risi e Bisi with Grilled Beef

Speedy Lemon Spaghetti with Crispy Beef

Spicy Beans with Mince

Sweet and Sour Pork Mince Stir-fry

Yoghurt Flatbreads with Ham and Egg Salad

Berry Mascarpone Pancake Cake

Cookies and Cream Popcorn

Easy Vanilla Flower Cupcakes

Galaxy Chocolate Slice

Gluten-free Cake Mix Cookies

Midnight Snack Popcorn

Party Popcorn

Pimmâ&#x20AC;&#x2122;s Punch Cheesecake

Rocky Road Popcorn

Salted Jersey Caramel Popcorn

Unicorn Coconut Ice

Unicorn Popcorn

SWEETS Tempt family, friends and fete-goers with these gorgeous goodies.

SEPTEMBER 2018 super food ideas

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SUPER-EASY RISSOLES WITH CRUNCHY SALSA

$2.25 PER SERVE

45

Crunchy Salsa NUTRITION: (per serve) 2961kJ; 30g fat; 9.8g sat fat; 48.7g protein; 57.5g carbs; 5.6g ďŹ bre; 127mg chol; 1118mg sodium.

You can prepare the rissoles to the end of Step 1, up to 1 day ahead. Cover with plastic wrap and refrigerate.

COVER RECIPE

COVER RECIPE

LT LERY SEA IRE E C Y R G N ST SH ZI E C R O E ES AND W !

GIVE TH SAUCEAVOUR, FAST L F BIG

SEPTEMBER 2018 super food ideas

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PICK THE PERFECT Called “a gift of the gods” by ancient Greek poet Homer, the heavenly pear is a tasty and versatile treat. Discover the seasonal varieties and how to know exactly when they’re ready to devour.

BEST FOR SNACKS

Packham Juicy, succulent Packhams are bright green before ripening. When the intensity of their colour reduces a little, they’re ready to eat. Packhams are available from May to January.

How to use: Firm and sweet, Packhams can be enjoyed fresh as a snack and in salads, or use them in cooking.

GREAT FOR COOKING

PEARS ARE A GOOD SOURCE OF FIBRE, LOW-GI, AND A SOURCE OF VITAMIN C hio cream. otta & pistac ric ith w rs ched pea Bartlett Maple-poa or William eurré Bosc B r: ea p ct Perfe

Beurré Bosc which turns a golden cinnamon colour when ripe. They’re known for their sweet, buttery flavour. Pick them up from March to November.

How to use: Their shape makes them great for poaching and they’re well suited to baked desserts such as cakes and tarts.

GET IT RIPE IDEAL QUICK TREAT TEST THE NECK

Corella Corellas have a green-yellow skin, sometimes with a beautiful red blush. They’re deliciously fragrant, firm and sweet. Look for them from April to November.

How to use: Visually striking, these pears brighten up salads, and can be lightly poached or eaten fresh.

SPEED UP THE PROCESS

KEEP FOR LONGER

William Bartlett this green pear turns yellow when ripe. They’re juicy, sweet and firm, and are available from March to May. How to use: These versatile pears can be used for snacking, poaching, and baking, or slice them up for salads.

GOT AN OVERRIPE PEAR?

SOME PEARS CHANGE COLOUR WHEN RIPE, BUT MOST SHOW LITTLE OR NO CHANGE

IN SEASON FRESH IN SEPTEMBER

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GREEN DAY Honeydew melon and mixed pea salad

QUICK IDEA:

Super spy ON WHAT THE TEAM’S READING, SLURPING, COOKING WITH, AND TOASTING THIS MONTH

SHAKE IT UP! SMOOTH MOVE Brighten up sandwiches and wraps with the new Bulla Greek Style Spreadable Feta, $4. It’s super smooth and creamy so it spreads on crispbreads, rolls or wraps. You can also add instant lavour by dolloping it on roast lamb or chicken, or steamed vegies. Available at supermarkets in Original, and Herbs and Garlic lavour.

Convenience and healthy eating go hand-in-hand in the new Mr Lee’s Noodles, $4. Aiming to shake up cup noodles’ reputation as unhealthy, each cup of Mr Lee’s is chock-full of nutritious freeze-dried ingredients with locked-in lavour, plus low-fat rice noodles. Apart from tasting amazing, they’re also low in salt, low in sugar and low in calories. Give them a good shake before adding boiling water and devouring. Available from Woolworths.

CHIP-FLAVOURED CHIPS! We’re shaking up our dinnertime routine with the new McCain Shake Shake fries, $3.99. Available in Salt and Vinegar, Cheese and Onion, and Chicken, each packet of frozen potato fries includes a seasoning sachet to toss through before baking in the oven to add a powerful punch of lavour.

Pick them up at all major supermarkets.

CLEVER COOKING

16 super food ideas

SEPTEMBER 2018

RRECT AT TIME OF PRINTING

THE LIFE OF PIE If you love a glass of red with a special dinner, the new Herbert Adams Wine Infusions gourmet pies are for you. We loved the Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon, but if you prefer shiraz or merlot, there’s a pie with shiraz and cracked pepper, and one with portobello mushroom and merlot. Available in a two-pack ($6.50) from Coles and Woolies.

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CHEF’S CHOICE: SO M E RS E T H E R I TAG E P R O D U C E s om e rse th e ri tag e p ro duce.co m

Plant-based dishes are front of mind for this renowned chef.

Embla head chef Dave Verheul says the future is filled with menus abundant in varied, nutritious vegetables. “I firmly believe it’s the way forward, we’re flipping around the way we eat protein, vegetables and grains,” he says. Coming from such a well respected chef, it might be wise to watch this space. Dave’s first jobs out of university were at Gordon Ramsay’s Savoy Grill and Heston Blumenthal’s The Fat Duck in the UK. The latter of which, he says, was an especially eye opening experience. “They were the number one restaurant in the world, yet they were so personable. It changed the way I thought about what was possible in this industry.” Dave then worked at Sydney’s hatted Bentley restaurant, and Matterhorn in his native New Zealand, before settling in Melbourne. Now at the helm of Embla, Dave places premium vegetables in the spotlight, as he has done with the dish pictured. He sourced the fennel from Somerset Heritage Produce, which he chooses to work with for the superior quality. “The owner is passionate, the food is organic and they have excellent produce. Their fennel is perfect right now, the cool weather makes it really sweet,” he says. “In this recipe, the cream gives a bit of fat for the fennel to cook through, and chamomile, lemon and fennel are so fragrant and delicious together.”

control is key when refrigerating vegetables. A cool, dry fridge keeps produce

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KEEP E N T E RTA I N I N G P L AT T E RS, SA L A D S, M E ATS AND MORE WITHIN E ASY R E AC H

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CHEF’S CHOICE: BA N YA R D GA M E B I R D S v i s i td a r ling d owns.co m .au/list ing/ b a nya rd- g am e- b ird s

This visionary chef layers flavours that unfold on the palette.

After first entering the kitchen at 15 as a way to escape school, Ben Williamson realised that for him, this was much more than just a job. Now, he’s executive chef at Brisbane’s hatted Gerard’s Bistro, and the accolades for his work keep pouring in. Gerard’s features modern, Middle Eastern accented cuisine, which Ben mastered while living in Bahrain for five years, working and travelling throughout the broader region. When he returned, he became determined to share what he’d learned. “It was an incredible experience.

I discovered a longing to explore the flavour memories of those times,” he says. Ben took on coveted positions at Brisbane’s Cha Cha Char, 1889 Enoteca and Urbane, before taking the helm at Gerard’s in 2012. In the dish pictured, Ben combines complex Middle Eastern flavours with premium quail from Queensland’s Banyard Game Birds. He says his close connection with owners Clive and Erika Wylie creates a better understanding of both farming practices and restaurant needs. “Their willingness to work on experimental products and techniques results in some of the most excellent, plump and sweet quail the country has to ofer. Coated in parsnip glaze and roasted with a sauce of their own juices and burnt almond oil, they’re simply sublime.”

An when cooking for a crowd, while for achieving an expert-level feast.

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E X PA N D YO U R R E P E RTO I R E WITH A BU I LT- I N R OT I SS E R I E

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CHEF’S CHOICE: M U R RAY G O L D m ur r ayg o ld .f i sh

Originality is the key to culinary success for this worldly chef.

At Bistro Rex in Sydney’s Potts Point, Michelle Powell is disrupting common perceptions of French cuisine by showing just how vibrant and delicate it can be.

Upending the status quo is something Michelle learned under Neil Perry at Spice Temple in Sydney and Melbourne, where she worked in both front and back of house after completing her apprenticeship. Michelle says gaining experience under one of Australia’s most influential and iconic chefs was invaluable.

The only thing that could get her to leave was the ofer of travelling the globe as the personal chef of a family based in Europe. After spending five years living in Greece, Switzerland and London, and exploring the far reaches of the world, Michelle returned to Sydney and brought her talents to Bistro Rex with co chef Jo Ward and a line up of local hospitality luminaries. “We all share the philosophy of excellent food and service being provided together in harmony,” she says.

For the dish pictured, Michelle applies the Bistro Rex treatment to Murray Gold cod, which she chose for its sweet, white flesh that’s approachable and therefore ideal for restaurant menus. “I’ve matched the delicate flavours of the freshwater cod with a taste of the sea with the vongole. It’s a French inspired dish, and the combination of French vermouth, toasted ginger, leeks, chervil and green shallots is surprisingly light and fresh.”

Steam ovens such as fish, and they’re perfect for health-conscious home cooks.

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CHEF’S CHOICE: K I N G VA L L E Y DA I RY k ing valleyd a i ry.co m .au

A seasonal, farm-fresh philosophy serves this accomplished chef.

Jo Barrett’s star has been on the rise for years. On the way to becoming co executive chef at the Yarra Valley’s Oakridge restaurant, she mastered her craft in the esteemed kitchens of Tivoli Road Bakery, MoVida and Long Short Café. She’s regularly featured on Masterchef, a state judge for the delicious.

Produce Awards, and has worked at Joost Bakker’s zero waste café, Brothl, and the crowdfunded Stanley Street Merchants.

Now, with the reins at Oakridge firmly in hand, she’s excelling at leading a kitchen that’s ruled by the seasons and the harvest of their on site farm. “The first thing I do when putting together a recipe is think about the seasons,” Jo says. “This is where all cooking should start. If you begin with beautiful produce, half the work is already done for you.” One of Jo’s favourite producers to work with is King Valley Dairy. She selected its cultured butter for the pictured dish as it’s one of her go to ingredients at work, and at home.

“It’s consistent, they follow a similar ethos in production as I do in cooking, and, most importantly, it’s delicious,” she says. In the dish, the cultured butter highlights the citrus notes in the parfait and granita. “The flavours are bright and zingy, and the funk of the lacto fermentation in the butter enhances the middles tones of citrus and coats your mouth so you taste everything.”

To effortlessly blend even the toughest ingredients, is an essential appliance to have in your home.

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Enjoy the best regional produce prepared by an exceptional chef in our state-of-the-art Harvey Norman® kitchens.

This event includes a cooking demonstration plus a three-course meal served with a selection of wines.

SHOP AT YOUR LOCAL STORE, ONLINE AT HN.COM.AU OR CALL 1300 464 278 To find out what’s happening at your local Harvey Norman®, contact your store directly. Harvey Norman® stores are operated by independent franchisees. Not available at all stores. Ends 16/09/18.

Healthy kitchen BOOST YOUR WELLBEING WITH THE NUTRITIOUS ME AND EMBRACE THE GOODNESS OF EXTRA VI

“THERE IS STRONG EVIDENCE THAT A MEDITERRANEAN DIET PROVIDES A RANGE OF BENEFITS” Claire Brookman, Food Editor

Chances are you’ll have heard of the Mediterranean diet.

And it’s worth knowing about. Based on the traditional ingredients eaten by those in countries on the Mediterranean Sea, the diet is rich in seasonal produce, legumes, fish and seafood, garlic, fresh herbs, spices and extra virgin olive oil, with only small amounts of meat, dairy and processed foods. There’s scientific evidence that a healthy lifestyle and a Mediterranean-style diet can help lower the risk of heart disease, high blood pressure and some cancers, and can be more effective than a low-fat diet for managing type 2 diabetes.

THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS

BY THE NUMBERS...

SEPTEMBER is Australian Organic Awareness Month.

ONE IN SIX Australian households say they buy organic in any given year.

60% OF ORGANIC PURCHASES is fruit and vegetables with home-cooking ingredients second at 46% and dairy products a close third at 45%. Look for the Australian Certified Organic logo, which guarantees the product is organic.

EXTRA VIRGIN OLIVE OIL

TOMATO

64

p

GREEK SALMON SKEWERS WITH CHA LEMON SALAD

52

p

tures.

This s t eing naturally produced (unreined) and high in healthy monounsaturated fats and natural antioxidants.

MEXICAN-STYLE FISH STEW

56

p

HONEYDEW MELON AND MIXED PEA SALAD

BARRAMUNDI

CRISPY-SKINNED BARRAMUNDI WITH GARLIC AND HERB OIL THE INFO + LOW CARB + LOWER GI + LOWER SODIUM

SEPTEMBER 2018 super food ideas

27

RAVIOLI CAPRESE SALAD WITH SALMORIGLIO DRESSING, p37

THE INFO + QUICK + SUPER EASY + UPDATED CLASSIC + VEGETARIAN

$6.58 PER SERVE

28 super food ideas

SEPTEMBER 2018

THIS MONTH FRESH ITALIAN

$7.28 PER SERVE

2 VEGIES PER SERVE

QUICK SALMON PASTA WITH MINT AND LEMON PESTO

THE INFO + ENTERTAINING + SUPER FAST

$6.91 PER SERVE

QUICK SALMON PASTA WITH MINT AND LEMON PESTO SERVES 4 PREP 20 MINUTES COOK 10 MINUTES

1 tablespoon finely chopped fresh flat-leaf parsley 2 garlic cloves, crushed 3 teaspoons white wine vinegar 1 tablespoon extra virgin olive oil 1 teaspoon dijon mustard 3 x 150g skinless and boneless salmon fillets 150g snow peas, trimmed 4 fresh lasagne sheets, cut crossways into thirds 60g baby rocket 2 long red chillies, seeded, finely chopped 2 tablespoons finely grated parmesan Lemon wedges, to serve Mint Pesto 2½ cups loosely packed fresh mint leaves (see notes), plus extra sprigs to serve 2 green onions, chopped 2 tablespoons dry-roasted cashews ¼ cup grated parmesan 1 small garlic clove, chopped 1 teaspoon finely grated lemon zest 2 tablespoons lemon juice ¹⁄³ cup extra virgin olive oil 1 Make Mint Pesto Place mint, green onion, cashews, parmesan, garlic, lemon zest and juice in a food processor. Season with salt and pepper. Process until finely chopped. With motor operating, gradually add oil in a slow, steady stream. Continue to process until combined.

2 Place parsley, garlic, vinegar, oil and mustard in a large bowl. Season with salt and pepper. Stir to combine. Add salmon.

Turn to coat.

3 Heat a large frying pan over medium-high heat. Add salmon. Cook for 3 to 4 minutes 32 super food ideas

SEPTEMBER 2018

each side, for medium, or until cooked to your liking. Transfer to a plate. Cover loosely with foil. Stand for 5 minutes to rest. Roughly flake.

4 Meanwhile, cook snow peas in a large saucepan of boiling salted water for 2 minutes or until bright green and just tender. Using a slotted spoon, transfer to a bowl. Refresh under cold water.

Drain. Halve lengthways. Add lasagne sheets to the boiling water. Cook, stirring occasionally, for 2 to 3 minutes or until lasagne sheets are just tender. Drain.

5 Divide ¹⁄³ of the lasagne sheets between four serving plates. Top with half the salmon, snow peas and rocket, and ¹⁄³ of the pesto. Top with half the remaining lasagne sheets, the remaining salmon, snow peas and rocket, and half the remaining pesto. Top wth remaining lasagne sheets and remaining pesto.

Sprinkle with chilli, parmesan and extra mint. Serve with lemon wedges.

NUTRITION: (per serve) 2899kJ; 44.7g fat; 10.4g sat fat; 37.4g protein; 30.6g carbs; 8.1g fibre; 85mg chol; 400mg sodium.

EASY CHICKEN AND PROSCIUTTO PANZANELLA SERVES 4 PREP 15 MINUTES COOK 15 MINUTES A TRADITIONAL TOMATO AND TOASTED BREAD SALAD, WE’VE TURNED OUR PANZANELLA INTO A MAIN MEAL WITH THE ADDITION OF GRILLED CHICKEN

2 x 75g ciabatta rolls, cut into 5mm-thick slices 1½ tablespoons garlic-infused extra virgin olive oil 2 teaspoons chopped fresh rosemary leaves 3 chicken breast fillets 1 treviso radicchio (see notes), leaves separated 200g yellow grape tomatoes, halved 250g baby cucumbers, peeled into ribbons 1 small red onion, halved, thinly sliced 100g thinly sliced prosciutto, torn 1 cup fresh basil leaves Baby Caper and Red Wine Vinaigrette 2 tablespoons red wine vinegar 1 tablespoon garlic-infused extra virgin olive oil

THIS MONTH FRESH ITALIAN

EASY CHICKEN AND PROSCIUTTO PANZANELLA

THE INFO + LOW SATURATED FAT + SUPER FAST

$7.28 PER SERVE

2 VEGIES PER SERVE

SPEEDY LEMON SPAGHETTI WITH CRISPY BEEF

THE INFO + CLASIC MAKEOVER + LOWER SODIUM

$4.90 PER SERVE

2 teaspoons drained baby capers, rinsed 2 teaspoons wholegrain mustard 1 Preheat oven to 200°C/180°C fan-forced.

Line a baking tray with baking paper.

2 Place bread, in a single layer, on prepared tray. Brush with 1 tablespoon oil.

Bake for 15 minutes or until bread is lightly browned and crisp.

3 Meanwhile, combine rosemary and remaining oil in a bowl. Season with salt and pepper. Add chicken. Turn to coat.

Heat a frying pan over medium heat. Cook chicken for 5 minutes each side or until browned and cooked through. Transfer to a plate. Cover loosely with foil. Stand for 5 minutes. Slice.

4 Make Baby Caper and Red Wine Vinaigrette Combine all ingredients in a small bowl. Season with salt and pepper.

5 Place radicchio, tomato, cucumber, onion, bread, chicken, prosciutto and basil on a serving board. Drizzle with vinaigrette. Serve.

NUTRITION: (per serve) 2110kJ; 20.8g fat; 4.6g sat fat; 53.9g protein; 22.7g carbs; 4.1g fibre; 155mg chol; 960mg sodium.

SPEEDY LEMON SPAGHETTI WITH CRISPY BEEF SERVES 4 PREP 15 MINUTES COOK 15 MINUTES

100g sugar snap peas, trimmed 1 cup frozen broad beans 375g dried spaghetti 1 small red onion, thinly sliced ¼ cup extra virgin olive oil ¼ cup lemon juice 500g lean beef mince 3 garlic cloves, crushed 2 tablespoons fresh lemon thyme leaves ½ cup dry red wine 6 radishes, thinly sliced 180g tub Sicilian green olives with thyme and lemon, drained ¹⁄³ cup fresh coriander sprigs 2 tablespoons grated pecorino 1 Bring a large saucepan of salted water to the boil. Add peas and broad beans. Cook for 2 minutes or until just tender. Using a slotted spoon, transfer to a bowl. Refresh under cold water. Drain. Peel broad beans.

2 Add pasta to the boiling water. Cook

following packet directions. Place onion in a colander. Drain pasta over onion to soften.

Transfer to large bowl. Add 2 tablespoons oil and lemon juice. Season. Toss to combine.

3 Meanwhile, heat remaining oil in a frying pan over high heat. Cook mince, breaking up with a wooden spoon, for 10 minutes or until crisp. Add garlic and thyme. Stir to combine.

Add wine. Cook until wine has evaporated.

4 Add pasta, peas, broad beans, radish, olives and coriander to beef in pan. Stir to combine. Sprinkle with pecorino. Serve.

NUTRITION: (per serve) 3636kJ; 37.3g fat; 9.3g sat fat; 45.5g protein; 75.8g carbs; 11.5g fibre; 100mg chol; 445mg sodium.

Cook’s notes: + FOR THE QUICK SALMON PASTA WITH MINT AND LEMON PESTO: You will need about 1 large bunch of mint. + FOR THE EASY CHICKEN AND PROSCIUTTO PANZANELLA: Treviso radicchio is an elongated variety with tightly packed leaves.

If unavailable, use regular radicchio.

SEPTEMBER 2018 super food ideas

33

RICOTTA, SALAMI AND VEGETABLE POLENTA PIZZA SERVES 4 PREP 20 MINUTES (PLUS COOLING AND REFRIGERATION TIME) COOK 30 MINUTES

1 cup milk 2 cups salt-reduced chicken stock 1 cup fine polenta ¹⁄³ cup grated parmesan 1 zucchini, trimmed, very thinly sliced 3 yellow squash, very thinly sliced 2 tablespoons lemon juice 1 tablespoon extra virgin olive oil 1 bunch asparagus, trimmed 250g cherry truss tomatoes Olive oil spray 375g tub smooth ricotta 2 tablespoons chopped fresh flat-leaf parsley leaves, plus extra to serve 1 tablespoon chopped fresh tarragon leaves ½ garlic clove, crushed 60g shaved Hungarian salami Mixed salad leaves, to serve

$5.73 PER SERVE

ONE-PAN CHICKEN ACQUA PAZZA SERVES 4 PREP 15 MINUTES COOK 40 MINUTES LITERALLY MEANING ‘CRAZY WATER’, ACQUA PAZZA IS A LIGHTLY SEASONED BROTH TRADITIONALLY USED TO POACH FISH, BUT WORKS VERY WELL WITH CHICKEN

2 tablespoons extra virgin olive oil 8 chicken tenderloins 1 leek, white part only, thickly sliced 1 baby fennel, trimmed, halved, cut into wedges (fronds reserved) 3 garlic cloves, crushed 3 fresh oregano sprigs, plus extra to serve 2 long red chillies, sliced 2 truss tomatoes, halved crossways 1 cup dry white wine 3 cups chicken stock 2 celery stalks, thinly sliced diagonally 100g green beans, trimmed, halved ½ x 320g baguette, to serve 34 super food ideas

SEPTEMBER 2018

1 Heat half the oil in a large saucepan over high heat. Cook chicken for 3 minutes each side or until browned. Transfer to a plate.

2 Heat remaining oil in the same pan over medium heat. Cook leek and fennel, stirring, for 3 minutes or until just soft. Add garlic, oregano and half of the chilli. Cook, stirring, for 1 minute or until fragrant. Add tomato.

Stir to combine. Add wine. Simmer for 3 minutes or until reduced by half. Add stock and 1 cup water. Bring to a simmer. Reduce heat to medium-low. Simmer, uncovered, for 10 minutes to allow flavours to develop.

3 Return chicken to pan with celery and beans. Cook for 3 minutes or until vegetables are tender and chicken is cooked through.

4 Sprinkle with extra oregano, remaining chilli and reserved fennel fronds. Season with salt and pepper. Serve with bread.

1 Line 2 baking trays with baking paper.

Place milk and stock in a saucepan over medium-high heat. Bring to a simmer.

Slowly add polenta, stirring constantly.

Cook, stirring, for 5 minutes or until thick.

Add parmesan. Stir until melted. Spoon polenta onto 1 prepared tray. Spread to form a 21cm x 34cm oval. Cool for 15 minutes. Refrigerate for 1 hour.

2 Meanwhile, place zucchini and squash in a bowl. Add lemon juice and oil. Season with salt and pepper. Stir to combine.

Stand at room temperature until required.

3 Preheat oven to 220°C/200°C fan-forced.

Place asparagus and tomatoes on remaining tray. Spray with oil. Season. Place vegetables and polenta in oven. Bake for 15 minutes or until tomatoes start to split.

Bake polenta for a further 5 minutes or until polenta starts to brown around the edges.

4 Meanwhile, combine ricotta, parsley, tarragon and garlic in a bowl. Season with salt and pepper.

5 Drain zucchini mixture, reserving lemon mixture. Spread ricotta mixture over polenta base. Top with tomato, asparagus, salami and zucchini mixture. Drizzle with reserved lemon mixture and sprinkle with extra parsley. Serve immediately with salad.

NUTRITION: (per serve) 2067kJ; 13.5g fat;

NUTRITION: (per serve) 2277kJ; 25.5g fat;

2.7g sat fat; 52.3g protein; 25.7g carbs;

11.8g sat fat; 27.7g protein; 44.7g carbs;

6.6g fibre; 118mg chol; 1309mg sodium.

6.3g fibre; 70mg chol; 1086mg sodium.

THIS MONTH FRESH ITALIAN

$4.26 PER SERVE

3 VEGIES PER SERVE

RISI E BISI WITH GRILLED BEEF

THE INFO + HIGH IN IRON + SUPER EASY

$5.03 PER SERVE

RISI E BISI WITH GRILLED BEEF SERVES 4 PREP 15 MINUTES COOK 35 MINUTES A CLASSIC DISH FROM VENICE, RISI E BISI TRANSLATES SIMPLY TO RICE AND PEAS

40g butter 1 large brown onion, halved, thinly sliced 3 garlic cloves, crushed ¾ cup dry white wine 1 litre salt-reduced chicken stock 1 cup arborio rice 600g beef rump steak, trimmed 1 tablespoon extra virgin olive oil 1 tablespoon finely chopped fresh sage leaves 1 cup watercress sprigs 1 long red chilli, finely chopped Extra 1 garlic clove, finely chopped 2 teaspoons lemon zest, plus wedges, to serve 1½ cups frozen peas ¹⁄³ cup grated parmesan

for 3 minutes or until soft. Add garlic. Cook, stirring, for 30 seconds or until fragrant.

Add wine. Bring to a simmer. Simmer for 2 minutes or until reduced by half.

2 Add stock and 1 cup water. Bring to a simmer. Stir in rice. Reduce heat to medium. Cook, stirring occasionally, for 20 to 25 minutes or until rice is just tender and mixture has thickened.

3 Meanwhile, brush beef with oil. Rub with sage. Season with salt and pepper.

Heat a chargrill pan over high heat. Cook beef for 3 minutes each side, for medium, or until cooked to your liking. Transfer to a plate. Cover loosely with foil. Stand for 5 minutes to rest. Slice.

4 Combine watercress, chilli, extra garlic and lemon zest in a bowl.

5 Add peas and parmesan to rice mixture.

Cook, stirring occasionally, for 3 minutes or until peas are tender. Top rice mixture with beef and watercress mixture. Serve with lemon wedges.

NUTRITION: (per serve) 2279kJ; 23.9g fat;

1 Melt butter in a large saucepan over medium-high heat. Add onion. Cook, stirring, 36 super food ideas

SEPTEMBER 2018

11.2g sat fat; 41.8g protein; 28.2g carbs; 7.9g fibre; 116mg chol; 1009mg sodium.

CRISPY GNOCCHI SALAD WITH SPRING VEGETABLES SERVES 4 PREP 15 MINUTES COOK 15 MINUTES

150g sugar snap peas, trimmed 2 bunches asparagus, trimmed, halved lengthways 500g packet shelf-stable gnocchi 2 tablespoons extra virgin olive oil 250g cherry tomatoes, halved 1 zucchini, peeled into ribbons ½ cup smooth ricotta ½ cup fresh flat-leaf parsley leaves Chive and Fennel Dressing 2 tablespoons extra virgin olive oil 2 teaspoons fennel seeds 1 teaspoon lemon zest 2 tablespoons lemon juice 1 tablespoon roughly chopped fresh chives 1 Cook peas and asparagus in a large saucepan of boiling, salted water for 1 minute or until bright green and tender.

Using tongs, transfer to a bowl. Refresh under cold water. Drain.

Pieâ&#x20AC;&#x2122;s the limit Taking your food game to the next level is easy when you combine a flavour-packed pie from the Herbert Adams Gourmet Wine Infusions range with a smashing salad

Herbert Adams Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon pie with Broccolini with goatâ&#x20AC;&#x2122;s cheese & pistachio

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Broccolini with goat’s cheese & pistachio serves 2 | prep & cook 15 mins (plus pie cooking time) 1 bunch broccolini, trimmed 20g pistachios, coarsely chopped ¹⁄ ³ cup basil leaves, shredded 20g marinated goat’s cheese (and marinating oil) 2 Herbert Adams Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon pies, prepared according to instructions on the pack, to serve Steam broccolini for 5 minutes over a saucepan of simmering water until tender. Remove and keep warm.

Meanwhile, combine pistachios and basil in a bowl. Toss with 1 tablespoon of the marinating oil. Arrange the broccolini on a plate.

Spoon pistachio mixture over broccolini and crumble over the goat’s cheese. Drizzle with extra marinating oil and season. Serve with Herbert Adams Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon pies.

Spring slaw serves 2 | prep & cook 10 mins (plus pie cooking time) 150g red cabbage, cored, inely shredded 4 asparagus spears, shaved into ribbons 1 (80g) small carrot, peeled, shredded 2 tbs walnuts, coarsely chopped ¼ cup baby lat-leaf parsley leaves 75g (¼ cup) mayonnaise 1 tbs lemon juice 2 Herbert Adams Slow-cooked Beef with Portobello Mushroom & Merlot pies, prepared according to instructions on the pack, to serve Place cabbage, asparagus, carrot, walnuts and parsley in a bowl.

Combine mayonnaise and lemon juice in a bowl. Season. Drizzle over slaw, toss to combine and serve with Herbert Adams Slow-cooked Beef with Portobello Mushroom & Merlot pies.

Herbert Adams Slow-cooked Beef with Portobello Mushroom & Merlot pie with spring slaw

Gourmet surprise Herbert Adams has been creating delicious pies for more than 100 years, and its Gourmet Wine Infusions range brings to life an exciting blend of lavours. Choose from three irresistible options; Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon, Slow-cooked Beef with Shiraz & Cracked Pepper, and Slow-cooked Beef with Portobello Mushroom & Merlot. Each pie is crated with a mouth-watering combination of quality ingredients, including 100 per cent Australian slow-cooked beef and wine from Victoria’s Swan Hill region, all wrapped in Herbert Adams’ signature golden, laky pastry. The new range is available at all major supermarkets. For more information, visit herbertadams.com.au or ind @herbertadamsau on Facebook.

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LODGE CAST IRON 15” SKILLET, VALUED AT $179.95

FROM STOVETOP TO CAMPFIRE

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LOVE TO GRILL BUT HATE THE HASSLE? THIS ONE’S FOR YOU!

Measuring a whopping 15 inches (38cm), this generously sized cast iron skillet is designed for large families and entertaining. Unlike some cast iron cookware, this one comes pre-seasoned so it’s ready to use as soon as you take it out of the box.

It has superior heat retention and can also be used on any cooktop, including induction, gas, grills and even on the campfire! For more information, go to lodgecookware.com.au.

Simply tell us, food and why

Email us, with the prize you'd like, at: superfoodideas @news.com.au

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Take the guesswork out of grilling sandwiches, burgers, poultry, steaks, sausages, seafood and bacon with the OptiGrill+XL. With automatic sensors that detect thickness and adjust the cooking time, you don't have to worry about burning or undercooking your food. Plus, its large size means you can feed a crowd. It also features a frozen food mode so you can cook straight from the freezer (for all those times when you forget to defrost your meat!). For more information, go to tefal.com.au.

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Inspired by the nomadic Tuareg tribe of north-west Africa, these Indigo Girls ceramics

by South African designer Carrol Boyes pay tribute to the blue-hued cloths worn by the local people. The bone china ceramics prize pack includes a set of 4 side plates, $95, a 28cm round platter, $65, and a salad bowl, $85.

For more information, go to carrolboyes.com/au.

40 super food ideas

SEPTEMBER 2018

RECIPE LIZ MACRI PHOTOGRAPHY GUY BAILEY STYLING MICHELLE NOERIANTO

FOOD PREPARATION CLAIRE BROOKMAN

MIDWEEK meals

MEXICAN-STYLE FISH STEW, p52

THE INFO + HIGH FIBRE + LOW SATURATED FAT

$4.97 PER SERVE

SEPTEMBER 2018 super food ideas

41

MOON FESTIVAL FAMILY FARE

Moon

RECIPES LIZ MACRI PHOTOGRAPHY NIGEL LOUGH STYLING BHAVANI KONINGS FOOD PREPARATION AMIRA GEORGY

BRAISED PORK IN YAKITORI SAUCE

BRAISED PORK IN YAKITORI SAUCE

THE INFO + ASIAN

NUTRITION: (per serve) 3693kJ; 47.4g fat; 17.3g sat fat; 27.3g protein; 83.4g carbs; 5.9g fibre; 78mg chol; 892mg sodium.

$3.16 PER SERVE

SEPTEMBER 2018 super food ideas

43

DUCK AND PINEAPPLE RED CURRY

THE INFO + ASIAN + ENTERTAINING + ONE PAN

$9.12 PER SERVE

DUCK AND PINEAPPLE RED CURRY SERVES 6 PREP 15 MINUTES COOK 30 MINUTES

1 tablespoon vegetable oil 3 x 450g packets cooked roast duck legs ½ cup Valcom Red Curry Paste 2 x 400ml cans coconut milk 1½ cups chicken stock ¹⁄³ cup grated palm sugar ¼ cup fish sauce 8 kaffir lime leaves, bruised ½ small pineapple, peeled, cored, chopped 150g red seedless grapes 1 cup fresh Thai basil leaves, plus extra to serve Steamed jasmine rice, to serve 1 Heat oil in a large, deep frying pan over medium-high heat. Add duck, skin-side down, in 2 batches. Cook for 2 to 3 minutes or until golden. Turn.

Cook for 2 minutes. Transfer to a plate.

2 Return pan to heat. Add curry paste.

Cook, stirring, for 2 minutes or until fragrant. Add 600ml coconut milk, stock, sugar, fish sauce and lime leaves.

Bring to the boil.

3 Return duck to pan, skin-side up. Reduce heat to low. Simmer, uncovered, for 15 minutes or until sauce thickens and duck is heated through.

4 Add pineapple, grapes and basil to curry sauce. Simmer for 2 minutes. Drizzle sauce with remaining coconut milk and sprinkle with extra basil. Serve with rice.

WARM SWEET POTATO NOODLE SALAD WITH CHICKEN AND PRAWNS SERVES 6 PREP 15 MINUTES COOK 10 MINUTES

¹⁄³ cup lime juice 2 tablespoons fish sauce 2 teaspoons caster sugar 1 long red chilli, thinly sliced 2 x 100g packets Obap Sweet Potato Noodles 2 green onions, thinly sliced ½ cup roughly chopped fresh coriander leaves, plus extra to serve ½ cup small fresh mint leaves, plus extra to serve ²⁄³ cup fresh Thai basil leaves, plus extra to serve 2 cups shredded cooked chicken 18 (600g) cooked king prawns, peeled, deveined, tails intact 2 gem lettuces, roughly chopped 2 tablespoons fried shallots Lime wedges, to serve

NUTRITION: (per serve) 3985kJ; 43.9g fat; 24.8g sat fat; 43.9g protein; 93g carbs; 4.4g fibre; 85mg chol; 2485mg sodium.

44 super food ideas

SEPTEMBER 2018

1 Combine lime juice, fish sauce, sugar and chilli in a large bowl.

2 Cook noodles following packet directions. Drain and immediately add to dressing in bowl. Toss well to coat (this will stop the noodles from sticking together). Add onion, coriander, mint, basil, chicken and prawns. Toss gently to combine.

3 Place lettuce over the base of a serving platter. Top with noodle salad and sprinkle with shallots. Sprinkle with extra coriander, mint and basil. Serve with lime wedges.

NUTRITION: (per serve) 1204kJ; 3.2g fat; 0.7g sat fat; 30.5g protein; 31.6g carbs; 2.6g fibre; 154mg chol; 1056mg sodium.

SFI recommends: Translucent with a slightly chewy texture, Obap Sweet Potato Noodles are perfect for soups, stir-fries and salads.

MOON FESTIVAL FAMILY FARE

WARM SWEET POTATO NOODLE SALAD WITH CHICKEN AND PRAWNS

THE INFO + ASIAN + SUPER EASY

$6.00 PER SERVE

THAI FISH IN COCONUT MILK

THE INFO + ASIAN

$5.37 PER SERVE

2 VEGIES PER SERVE

THAI FISH IN COCONUT MILK SERVES 6 PREP 25 MINUTES (PLUS STANDING) COOK 20 MINUTES

12 long dried red chillies, seeded, chopped 2 lemongrass stalks, trimmed, finely chopped 4 eschalots, chopped 4 garlic cloves, chopped 5cm piece fresh ginger, peeled, grated 5 kaffir lime leaves, stems discarded, torn, plus extra shredded leaves, to serve 400ml can TCC Premium Coconut Milk 400ml can TCC Premium Coconut Cream 1½ tablespoons fish sauce ²⁄³ cup chicken stock 1 large zucchini, sliced diagonally ¹⁄³ cup plain flour 1kg firm boneless white fish fillets, cut into 6 large pieces 2 tablespoons vegetable oil 80g baby spinach 6 small fresh red chillies, split ¹⁄³ cup lime juice ¼ cup fresh coriander sprigs Steamed jasmine rice, 3 steamed bok choy, halved, and lime cheeks, to serve

1 Place dried chillies in a heatproof bowl.

Cover with boiling water. Stand for 15 minutes or until softened. Drain. Place in a food processor with lemongrass, eschalot, garlic, ginger, lime leaves and ¼ cup coconut milk. Process until smooth.

2 Place coconut cream in a large frying pan or wok over medium-high heat. Bring to a gentle boil. Reduce heat to medium.

Simmer, uncovered, for 5 to 7 minutes or until coconut cream starts to split.

Add the chilli mixture, fish sauce, stock, zucchini and remaining coconut milk.

Simmer, uncovered, for 10 minutes to allow flavours to infuse.

3 Meanwhile, place flour on a large plate.

Season with salt and pepper. Coat fish in flour, shaking off excess. Transfer to a large plate.

4 Heat oil in a large frying pan over medium-high heat. Cook fish, in batches, for 2 to 3 minutes on each side or until golden and just cooked through.

5 Stir spinach, fresh chillies and lime juice into coconut mixture. Cook for 1 minute or until spinach wilts. Add fish. Cook for 1 minute or until heated through.

Sprinkle with coriander and extra lime leaves. Serve with rice, bok choy and lime cheeks.

NUTRITION: (per serve) 3682kJ; 36.1g fat; 22.5g sat fat; 45.2g protein; 83.5g carbs; 11.1g fibre; 92mg chol; 861mg sodium.

SEPTEMBER 2018 super food ideas

45

MOON FESTIVAL FAMILY FARE

SPICY BEANS WITH MINCE

SPICY BEANS WITH MINCE

THE INFO + ASIAN + SUPER EASY

$2.68 PER SERVE

NUTRITION: (per serve) 1427kJ; 20.6g fat; 6g sat fat; 26.9g protein; 9.9g carbs; 4.9g ďŹ bre; 67mg chol; 553mg sodium.

Chiu chow chilli oil is made with preserved chillies. It can also be used in a dipping sauce for dumplings or tossed through noodles.

s main under $5

MONEY-$AVERS MAINS

better s i r e g r Bu

ASTY FOR ADTISH D O O M THIS TREAT,OT THE LOT! HAS G

$4.93 PER SERVE

4 VEGIES PER SERVE

CARROT AND PARSNIP MULLIGATAWNY SOUP

THE INFO + VEGETARIAN + FREEZER FRIENDLY

$2.37 PER SERVE

55

SPICED MINCE WITH BAKED EGGPLANT SERVES 4 PREP 15 MINUTES COOK 30 MINUTES

3.5 VEGIES PER

CARROT AND PARSNIP MULLIGATAWNY SOUP SERVES 4 PREP 20 MINUTES COOK 35 MINUTES

2 tablespoons extra virgin olive oil 1 brown onion, finely chopped 3 garlic cloves, crushed 4cm piece fresh ginger, finely grated 1 long green chilli, chopped 2 medium (250g) carrots, chopped 2 medium (250g) parsnips, peeled, chopped 250g orange sweet potato, peeled, chopped 2 teaspoons ground coriander 1 teaspoon ground cumin ½ cup dried red lentils, rinsed, drained 1 litre vegetable stock ¹⁄³ cup plain Greek-style yoghurt ¹⁄³ cup chopped fresh coriander leaves 1 lime, cut into wedges, to serve 50 super food ideas

SEPTEMBER 2018

3.1g sat fat; 11.3g protein; 38.7g carbs;

1 Preheat oven to 230°C/210°C fan-forced.

Line a large baking tray with baking paper.

2 Spray both sides of eggplant with oil.

Place on prepared tray. Season with salt and pepper. Bake for 30 minutes or until golden and tender.

3 Meanwhile, cook rice following packet directions. Drain well. Heat oil in a frying pan over medium-high heat. Add onion.

Cook, stirring for 5 minutes or until softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through. Add spices. Cook for 1 minute or until fragrant. Add rice. Toss to combine.

4 Combine yoghurt, hummus and lemon juice in a bowl. Spoon rice mixture onto serving plates. Top with eggplant. Drizzle with hummus mixture. Sprinkle with pine nuts, pomegranate seeds, dates, parsley and mint. Serve.

9g fibre; 8mg chol; 1468mg sodium.

NUTRITION: (per serve) 3057kJ; 27.6g fat;

1 Heat oil in a large saucepan over medium-high heat. Add onion, garlic, ginger, chilli, carrot, parsnip and potato.

Cook, stirring occasionally, for 7 to 8 minutes or until onion softens.

2 Add coriander, cumin and lentils.

Cook, stirring, for 1 minute or until fragrant. Add stock and 2 cups water.

Bring to the boil. Reduce heat to low.

Simmer, uncovered, for 15 to 20 minutes or until lentils and vegetables are tender.

Remove from heat.

3 Using a stick blender, blend soup until almost smooth. Return to the boil over medium heat. Season with salt and pepper. Top with yoghurt and coriander.

Serve with lime wedges.

NUTRITION: (per serve) 1413kJ; 12.7g fat;

6.2g sat fat; 37.6g protein; 74.2g carbs; 16.6g fibre; 81mg chol; 290mg sodium.

RECIPES LIZ MACRI PHOTOGRAPHY GUY BAILEY STYLING MICHELLE NOERIANTO

1 tablespoon extra virgin olive oil 1 brown onion, finely chopped 500g lamb mince 1 teaspoon ground allspice 1 teaspoon ground cumin 1 teaspoon ground cinnamon ¼ cup plain Greek-style yoghurt ½ cup hummus 1 tablespoon lemon juice 1 tablespoon pine nuts 1 pomegranate, halved, seeds removed 3 fresh dates, seeded, finely chopped 2 tablespoons chopped fresh flat-leaf parsley leaves 2 tablespoons chopped fresh mint leaves

FOOD PREPARATION CLAIRE BROOKMAN

2 eggplants, cut into 2cm-thick rounds Olive oil spray 1 cup medium-grain brown rice

SERVE

MONEY-$AVERS MAINS

$4.53 PER SERVE

45

3.5 VEGIES PER SERVE

NT + GGPLAWEET E Y K O SM Y RICE + S SOUR NUTT GRANATE + 2 POME URT = TASTE YOGH

$4.97 PER SERVE

MEXICAN-STYLE FISH STEW SERVES 4 PREP 20 MINUTES COOK 50 MINUTES

5.5 VEGIES PER SERVE

1 corn cob, husk and silk removed 4 flour tortillas 1 tablespoon extra virgin olive oil 1 red onion, cut into wedges 1 red capsicum, thickly sliced 2 fresh thyme sprigs 2 garlic cloves, sliced 1½ teaspoons Mexican chilli powder 500g baby white potatoes, quartered 2 x 400g cans diced tomatoes with basil and oregano 4 x 160g boneless firm white fish fillets ½ cup fresh coriander sprigs 1 fresh jalapeño chilli, sliced 1 lime, cut into wedges 1 Heat a chargrill pan over medium-high heat. Cook corn, turning, for 5 to 6 minutes or until tender and charred. Transfer to a board. Add 1 tortilla to pan. Cook for 1 minute on each side or until lightly charred. Cover to keep warm. Repeat with remaining tortillas.

2 Meanwhile, heat oil in a large deep frying pan over medium-high heat. Add onion and capsicum. Cook for 5 minutes or until softened. Add thyme, garlic and Mexican chilli powder. Cook for 1 minute or until fragrant. Add potato, tomatoes and 1 cup water. Cover. Bring to the boil. Reduce heat to medium-low. Simmer for 12 to 15 minutes or until potato is just tender.

3 Add the fish. Simmer, uncovered, for 5 to 7 minutes or until the fish is just cooked through (see notes). Remove and discard thyme sprigs.

4 Using a small knife, remove kernels from corn cob. Transfer to a bowl. Add coriander. Season with salt and pepper.

Toss to combine. Sprinkle jalapeño and corn mixture over stew. Serve with tortillas and lime wedges.

NUTRITION: (per serve) 2196kJ; 11.8g fat; 2.4g sat fat; 43.8g protein; 53.4g carbs; 12.3g fibre; 85mg chol; 1492mg sodium.

52 super food ideas

SEPTEMBER 2018

SMOKY CHILLI TURKEY CLUB BURGER SERVES 4 PREP 20 MINUTES (PLUS 30 MINUTES REFRIGERATION) COOK 40 MINUTES

500g turkey mince 1 tablespoon dijon mustard 2 tablespoons finely chopped fresh flat-leaf parsley leaves 1 egg, lightly beaten 1 cup fresh breadcrumbs 750g sweet potato, cut into thin wedges ¼ cup extra virgin olive oil 2 middle bacon rashers, trimmed, halved 4 slices swiss cheese ½ cup aioli 2 tablespoons chipotle chilli sauce 4 white bread rolls, split, toasted 1 cup finely shredded iceberg lettuce 1 avocado, thinly sliced 1 large tomato, sliced 1 Place mince, mustard, parsley, egg and breadcrumbs in a bowl. Season. Mix well to combine. Shape mixture into 4 x 2cm-thick

patties. Place on a large plate. Cover.

Refrigerate for 30 minutes.

2 Meanwhile, preheat oven to 200°C/180°C fan-forced. Line a large baking tray with baking paper. Place sweet potato on prepared tray. Drizzle with 2 tablespoons of the oil. Toss to coat. Season with salt and pepper. Bake for 40 minutes or until golden and crisp.

3 Heat remaining oil in a large frying pan over medium-high heat. Cook bacon, turning, for 4 to 5 minutes or until golden and crisp. Transfer to paper towel to drain.

Cut in half crossways. Reduce heat to medium. Add patties to pan. Cook for 5 minutes each side or until cooked through. Top with cheese. Cook for a further 1 minute or until melted.

4 Meanwhile, combine aioli and chilli sauce in a small bowl.

5 Spread half the aioli mixture over roll bases. Top with lettuce, avocado, bacon, patties and tomato. Sandwich with roll tops. Serve with sweet potato wedges and remaining aioli mixture.

MONEY-$AVERS MAINS

$4.93 PER SERVE

$3.24 PER SERVE

4 VEGIES PER SERVE

NUTRITION: (per serve) 4369kJ; 48.5g fat; 15.5g sat fat; 56.5g protein; 89.3g carbs; 12.2g fibre; 160mg chol; 1558mg sodium.

YOGHURT FLATBREADS WITH HAM AND EGG SALAD SERVES 4 PREP 30 MINUTES COOK 25 MINUTES

200g plain Greek-style yoghurt ¹⁄³ cup fresh coriander leaves 1 tablespoon lemon juice ¾ cup self-raising flour, plus extra, for dusting ¾ teaspoon baking powder Pinch of sea salt flakes 2 tablespoons milk 2 tablespoons extra virgin olive oil 1 red onion, cut into thin wedges 200g shaved ham 80g mixed salad leaves 1 Lebanese cucumber, peeled into ribbons 8 hard-boiled eggs, quartered ¹⁄³ cup sweet chilli sauce

55

1 Place half the yoghurt in a bowl. Finely chop 2 tablespoons coriander. Add coriander and lemon juice to yoghurt.

Season with salt and pepper. Stir to combine. Refrigerate until required 2 Place flour, baking powder and sea salt in a large bowl. Make a well. Add the remaining yoghurt and enough milk to form a soft dough. Turn out onto a lightly floured surface. Knead for 1 minute or until smooth. Divide into 4 equal portions.

Using a rolling pin, roll out each portion into a 2mm-thick, 16cm round. Brush dough rounds with oil.

3 Preheat a large greased chargrill pan over high heat. Cook rounds, one at a time, for 1 to 2 minutes each side or until golden, slightly charred and cooked through. Transfer to a plate. Cover to keep warm. Add the onion to chargrill.

Cook for 2 minutes each side or until beginning to char. Transfer to a heatproof bowl. Add ham. Cook, turning occasionally, for 5 minutes or until charred. Add salad leaves, cucumber

and remaining coriander to onion. Toss to combine.

4 Top warm flatbreads with salad mixture, ham and boiled eggs. Dollop with yoghurt mixture. Serve drizzled with chilli sauce.

NUTRITION: (per serve) 2104kJ; 23.8g fat; 7.6g sat fat; 25.6g protein; 43.3g carbs; 5.6g fibre; 455mg chol; 1410mg sodium.

Cook’s notes: + FOR THE MEXICAN-STYLE FISH STEW: If your fish fillets are thick, turn them over halfway through the cooking time. + FOR THE YOGHURT FLATBREADS WITH HAM AND EGG SALAD: You can use store-bought small Lebanese bread for a faster option. Warm in a sandwich press or on a chargrill before using.

SEPTEMBER 2018 super food ideas

53

$2.99 PER SERVE

A BIT ON THE GREEN FATTOUSH

NUTRITION: (per serve) 996kJ; 11.7g fat; 3.5g sat fat; 8.6g protein; 20.5g carbs; 8.8g ямБbre; 9mg chol; 430mg sodium.

SIDES LOVE YOUR GREENS

ROASTED BROCCOLINI WITH SESAME MISO BUTTER

THE INFO + VEGETARIAN + HIGH FIBRE

$1.77 PER SERVE

ROASTED BROCCOLINI WITH SESAME MISO BUTTER

NUTRITION: (per serve) 1410kJ; 14.3g fat; 7g sat fat; 12.7g protein; 37.2g carbs; 7.2g ямБbre; 21mg chol; 637mg sodium.

HONEYDEW MELON AND MIXED PEA SALAD

THE INFO + HEART-FRIENDLY + HIGH FIBRE + LOWER SODIUM + LOW SATURATED FAT + VEGETARIAN

$3.48 PER SERVE

HONEYDEW MELON AND MIXED PEA SALAD SERVES 4 PREP 30 MINUTES COOK 5 MINUTES

100g sugar snap peas, trimmed 100g snow peas, trimmed ½ cup shelled fresh peas (see notes) ½ honeydew melon 1 Lebanese cucumber, peeled into ribbons 2 green onions, thinly sliced ¹⁄³ cup fresh coriander leaves 2 tablespoons lime juice 1 tablespoon vegetable oil ½ teaspoon caster sugar 1 long green chilli, finely chopped 2 tablespoons unsalted roasted peanuts, roughly chopped 1 Cook peas in a large saucepan of boiling, salted water for 2 minutes or until bright green and just tender. Drain.

Refresh under cold water. Drain well.

Transfer to a serving bowl.

2 Remove and discard seeds from melon.

Using a melon baller, scoop balls from 56 super food ideas

SEPTEMBER 2018

melon (see notes). Add to serving bowl.

Add cucumber, onion and coriander.

3 Place lime juice, oil, sugar and chilli in a small bowl. Stir until sugar dissolves.

Drizzle over salad. Season with salt and pepper. Gently toss to combine. Sprinkle with peanuts. Serve.

NUTRITION: (per serve) 763kJ; 8.1g fat; 1.1g sat fat; 5.5g protein; 19.7g carbs; 5.7g fibre; 0mg chol; 48mg sodium.

Cook’s notes: + You will need 200g fresh peas in their pods for this recipe. + If you don’t have a melon baller, cut the melon into 2cm pieces. + Cook the mixed peas and make the dressing up to 3 hours ahead. Store, covered, in the refrigerator until required.

ZESTY ASPARAGUS AND RICE SALAD SERVES 4 PREP 20 MINUTES (PLUS STANDING TIME) COOK 15 MINUTES

1 cup white long-grain rice, rinsed 2 cups vegetable stock 1 cinnamon stick 1 garlic clove, thinly sliced Pinch of saffron 1 bunch asparagus, trimmed, cut into 2cm lengths 2 cups frozen broad beans, thawed, peeled 1 tablespoon lemon zest 2 tablespoons lemon juice 2 tablespoons extra virgin olive oil 1 tablespoon chopped fresh chives ½ x 150g bag kale leaf and spinach mix 50g fetta, crumbled ¹⁄³ cup pistachio kernels, toasted, roughly chopped 1 Place rice, stock, cinnamon, garlic and saffron in a large saucepan. Cover. Bring to the boil over medium-high heat. Reduce

SIDES LOVE YOUR GREENS

$4.13 PER SERVE

heat to low. Simmer for 12 minutes or until liquid is absorbed. Remove from heat.

Place asparagus and beans on top of the rice. Stand, covered, for 5 minutes or until asparagus is bright green and just tender.

Fluff rice with a fork to separate grains.

2 Meanwhile, place half of the lemon zest in a small bowl. Add lemon juice and oil. Season with salt and pepper.

Stir to combine.

3 Transfer rice mixture to a large serving bowl or platter. Add lemon dressing, chives and kale mixture. Toss to combine.

Top with fetta, pistachios and remaining lemon zest. Serve.

SILVERBEET, BROCCOLI AND APPLE SALAD

SILVERBEET, BROCCOLI AND APPLE SALAD

SERVES 4 PREP 30 MINUTES

THE INFO

½ cup buttermilk 2 teaspoons honey 1 teaspoon white wine vinegar ½ teaspoon djion mustard ½ small bunch silverbeet, stems discarded ½ broccoli, trimmed, thinly sliced 1 large red apple, cut into matchsticks 2 green onions, trimmed, thinly sliced ½ cup fresh mint leaves ¹⁄³ cup sunflower seeds, toasted

+ HEART-FRIENDLY + LOWER SODIUM + LOW SATURATED FAT + NO COOK

$1.99 PER SERVE

NUTRITION: (per serve) 1776kJ; 18.1g fat; 4g sat fat; 12.2g protein; 49.2g carbs; 7.3g fibre; 8mg chol; 880mg sodium.

1 Place buttermilk, honey, vinegar and mustard in a small bowl. Season with salt and pepper. Stir until honey dissolves.

2 Shred silverbeet leaves. Place silverbeet, broccoli, apple, onion and mint in a serving bowl. Toss to combine. Drizzle with dressing and sprinkle with sunflower seeds. Serve.

NUTRITION: (per serve) 423kJ; 3.1g fat; 0.6g sat fat; 4.6g protein; 11.8g carbs; 3.7g fibre; 3mg chol; 157mg sodium.

SEPTEMBER 2018 super food ideas

57

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Chicken

58 super food ideas

SEPTEMBER 2018

Tuesda y

Wok on Wednesday

30-min Thursdute ay

FLIP FOR OUR MEAL PLANNER

GREAT

FOR KIDS!

RECIPE AND FOOD PREPARATION CLAIRE BROOKMAN PHOTOGRAPHY VANESSA LEVIS STYLING KRISTEN WILSON

WEEKEND cooking

$3.10

PER SERVE

SEPTEMBER 2018 super food ideas

59

FOOD FOR

The very definition of easy entertaining, these delicious recipes make the most of spring’s fruit and vegetables – there’s something here for everyone!

$1.30 PER SERVE

FRIENDS OVER SPRING

$8.68 PER SERVE

4 VEGIES PER SERVE

GRAPEFRUIT, BROAD BEAN AND ROCKET SALAD

THE INFO + LOW SATURATED FAT + HIGH FIBRE + SUPER EASY

$1.30 PER SERVE

GRAPEFRUIT, BROAD BEAN AND ROCKET SALAD

NUTRITION: (per serve) 933kJ; 15.8g fat;

SERVES 8 (AS A SIDE) PREP 20 MINUTES

5.6g fibre; 16mg chol; 181mg sodium.

COOK 10 MINUTES

RAINBOW SUSHI ROLLS WITH SESAME MAYONNAISE

¹⁄³ cup pecans, roughly chopped 1 tablespoon honey 2 tablespoons extra virgin olive oil 1 tablespoon white wine vinegar 120g baby rocket 4 ruby red grapefruit, peeled, segmented 2 cups frozen broad beans, thawed, peeled 1 large avocado, sliced 4 prosciutto slices, torn 1 Preheat oven to 180°C/160°C fan-forced.

Line a baking tray with baking paper.

2 Place pecans on prepared tray. Drizzle with honey. Toss to coat. Bake for 8 to 10 minutes or until golden. Set aside to cool.

3 Place oil and vinegar in a small bowl.

Season with salt and pepper. Stir to combine. Place rocket on a serving plate.

Arrange grapefruit, beans, avocado and prosciutto on top. Drizzle with dressing and sprinkle with pecans. Serve.

62 super food ideas

SEPTEMBER 2018

2.8g sat fat; 7.1g protein; 10.1g carbs;

MAKES 24 PREP 1 HOUR (PLUS COOLING TIME) COOK 25 MINUTES YOU’LL NEED A SUSHI MAT FOR THIS RECIPE

1 cup medium-grain brown rice 2 tablespoons mirin seasoning 4 nori sheets ½ butter lettuce, leaves separated, trimmed 1 avocado, sliced ¹⁄³ cup fresh mint leaves ¼ small red cabbage, finely shredded 1 small red capsicum, thinly sliced 1 Lebanese cucumber, halved crossways, cut into matchsticks 1 small carrot, halved crossways, cut into matchsticks Sesame Mayonnaise ½ cup Japanese-style mayonnaise 1 tablespoon tahini

1 tablespoon rice wine vinegar 1 tablespoon sesame seeds, toasted, plus extra to serve 1 Place rice and 1²⁄³ cups water in a large saucepan. Cover. Bring to the boil over medium-high heat. Reduce heat to low.

Simmer for 20 to 25 minutes or until liquid has been absorbed. Remove from heat.

Stand, covered, for 5 minutes. Transfer rice to a large ceramic or glass dish. Gradually add seasoning to rice. Using a spatula, lift and turn rice, until rice has cooled.

2 Meanwhile, make Sesame Mayonnaise Combine mayonnaise, tahini, vinegar and sesame seeds in a small bowl. Sprinkle with extra sesame seeds.

3 Cut 1 nori sheet in half. Place 1 piece, shiny-side down, with 1 long side closest to you, on a sushi mat. Using damp hands, and leaving a 1cm border along both long sides, spread ¼ cup rice on nori. Arrange 2 lettuce leaves side by side over the rice (trimming if needed), allowing the frilled edge of the leaves to overhang at each end. Place a little avocado, mint, cabbage,

FRIENDS OVER SPRING

$0.63 PER ROLL

$1.19 PER SERVE

capsicum, cucumber and carrot on rice along long side closest to you. Using the sushi mat, roll up firmly to form a roll.

Cut roll crossways into 3 equal pieces.

Repeat with remaining nori, rice, lettuce, avocado, mint, cabbage, capsicum, cucumber and carrot.

4 Stand rolls upright in a serving dish.

Serve with sesame mayonnaise.

NUTRITION: (per roll) 438kJ; 6.5g fat; 1g sat fat; 1.7g protein; 9.2g carbs; 1.4g fibre; 2mg chol; 46mg sodium.

BEETROOT, ROSEMARY AND BROCCOLINI FOCACCIA SERVES 8 PREP 30 MINUTES (PLUS STANDING TIME) COOK 1 HOUR

7g sachet dried yeast 2 teaspoons caster sugar 3 cups bread and pizza flour 2 teaspoons sea salt flakes ½ cup extra virgin olive oil 1 tablespoon balsamic vinegar ½ bunch baby beetroot, trimmed, washed, thickly sliced ¼ cup parmesan-stuffed green olives 1 eschalot, halved, thinly sliced 2 teaspoons fresh rosemary leaves ½ bunch broccolini, halved lengthways Baby rocket, to serve 1 Place 1¼ cups warm water in a jug. Stir in yeast and sugar. Stand for 10 minutes or until frothy. Combine flour and salt in a large bowl. Make a well. Add yeast mixture and ¼ cup of the oil. Mix to form a dough. Turn out onto a lightly floured surface. Knead for 10 minutes or

until smooth. Place in a large greased bowl. Cover. Set aside for 1 hour or until doubled in size.

2 Meanwhile, preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Combine vinegar and 1 tablespoon of the oil in a small bowl. Place beetroot on prepared tray. Drizzle beetroot with vinegar mixture. Season with salt and pepper. Bake for 30 minutes or until just tender. Set aside to cool.

3 Punch dough down. Press into a well-greased 20cm x 30cm lamington pan. Cover with plastic wrap. Set aside for 30 minutes.

4 Brush dough with remaining oil. Arrange beetroot, olives, eschalot and rosemary on dough, lightly pressing to secure. Season well with salt and pepper.

5 Bake for 30 minutes, topping with broccolini 10 minutes before the end of cooking time. Stand in pan for 5 minutes.

Top with rocket. Serve.

NUTRITION: (per serve) 1449kJ; 15.6g fat; 2.4g sat fat; 7.6g protein; 42.9g carbs; 3.2g fibre; 0mg chol; 644mg sodium.

SEPTEMBER 2018 super food ideas

63

GREEK SALMON SKEWERS WITH CHARRED LEMON SALAD SERVES 6 PREP 1 HOUR COOK 15 MINUTES YOU’LL NEED 12 PRE-SOAKED BAMBOO SKEWERS

1kg skinless boneless salmon fillets, cut into 4cm pieces 3 yellow capsicums, cut into 4cm pieces 3 red capsicums, cut into 4cm pieces 3 green capsicums, cut into 4cm pieces 3 red onions, cut into 4cm pieces, separated into layers 2 tablespoons fresh oregano leaves, finely chopped 1 tablespoon lemon zest 2 tablespoons lemon juice ¼ cup extra virgin olive oil

$9.45 PER SERVE

7 VEGIES PER SERVE

Charred Lemon Salad 2 small lemons, peeled, cut into rounds 120g mixed salad leaves 4 baby cucumbers, peeled into ribbons 180g tub Persian fetta in oil 1 Thread 1 piece of salmon, followed by 1 piece of each coloured capsicum and 2 layers of onion onto 1 skewer. Repeat with salmon and vegetables, finishing with another piece of salmon. Place in a large shallow glass or ceramic dish. Repeat to make 12 skewers.

2 Combine oregano, lemon zest and juice and oil in a bowl. Season with salt and pepper. Drizzle over skewers. Turn to coat.

3 Heat a greased barbecue hotplate on medium heat. Cook skewers, turning, for 2 to 3 minutes, for medium, or until cooked to your liking. Transfer to a dish.

Cover to keep warm.

4 Make Charred Lemon Salad Add lemon to hotplate. Cook for 1 minute each side or until beginning to char. Transfer to a chopping board. Cut in half. Place leaves in a serving bowl. Add cucumber and lemon. Drain fetta, reserving ¼ cup oil mixture. Crumble fetta over salad. Drizzle with reserved oil. Gently toss to combine.

Serve skewers with salad.

NUTRITION: (per serve) 2768kJ; 40.8g fat; 9.1g sat fat; 46.8g protein; 20.8g carbs; 12.5g fibre; 116mg chol; 285mg sodium.

64 super food ideas

SEPTEMBER 2018

ONE-PAN SPANISH ROAST BEEF SERVES 8 PREP 30 MINUTES COOK 1 HOUR AND 40 MINUTES (PLUS STANDING TIME) YOU’LL NEED UNWAXED KITCHEN STRING FOR THIS RECIPE

1 tablespoon smoked paprika 1 tablespoon lemon juice 2 tablespoons extra virgin olive oil 2.3kg beef rump roast 2 yellow capsicums, cut into 4cm pieces 2 red capsicums, cut into 4cm pieces 2 zucchini, diagonally sliced into 5mm-thick pieces 2 red onions, cut into 5mm-thick slices 400g sebago potatoes, sliced into 5mm-thick pieces 2 chorizo sausages, diagonally sliced into 5mm-thick pieces 1 garlic bulb, halved crossways ½ cup chicken stock ¼ cup dry apera (sherry) 250g cherry truss tomatoes, cut into small bunches 2 tablespoons chopped fresh flat-leaf parsley leaves

1 Preheat oven to 200°C/180°C fan-forced.

2 Combine paprika, lemon juice and 1 tablespoon of the oil in a small bowl.

Season with salt and pepper. Using kitchen string, tie beef at 4cm intervals.

3 Heat the remaining oil in a 5cm-deep, 25cm x 35cm flameproof roasting pan over medium-high heat. Add beef. Cook, turning, for 10 minutes or until browned on all sides. Spoon over paprika mixture, spreading to coat. Roast for 45 minutes.

4 Remove from oven. Arrange sliced vegetables and chorizo, standing upright, around beef in pan. Top with garlic.

Pour over stock and sherry. Roast for 20 minutes. Add tomatoes. Roast for a further 25 minutes, for medium, or until cooked to your liking. Cover loosely with foil. Stand for 20 minutes to rest. Sprinkle with parsley. Serve.

NUTRITION: (per serve) 2929kJ; 35g fat; 13.1g sat fat; 74g protein; 17g carbs; 6.4g fibre; 179mg chol; 830mg sodium.

FRIENDS OVER SPRING

$8.68 PER SERVE

$3.10 PER SERVE

4 VEGIES PER SERVE

VIETNAMESE CARAMEL CHICKEN SALAD SERVES 8 PREP 45 MINUTES (PLUS STANDING TIME) COOK 30 MINUTES

6 garlic cloves, crushed 2 long red chillies, thinly sliced ¹⁄³ cup brown sugar 2 tablespoons kecap manis 2 tablespoons fish sauce 2 tablespoons lime juice 1 tablespoon vegetable oil 6 small (1.2kg) chicken breast fillets 125g rice vermicelli noodles ½ small iceberg lettuce, shredded 2 small carrots, cut into matchsticks 2 small Lebanese cucumbers, seeded, sliced ½ cup fresh mint leaves ½ cup fresh coriander leaves 1 tablespoon sesame seeds, toasted Nuoc Cham Dressing 2 small garlic cloves, finely chopped 2 long red chillies, thinly sliced (see note) ²⁄³ cup caster sugar ½ cup fish sauce ¹⁄³ cup lime juice

1 Place garlic, chilli, sugar, kecap manis, fish sauce, juice and 2 tablespoons water in a small saucepan over medium heat.

Cook, stirring for 3 minutes or until sugar has dissolved. Bring to the boil. Reduce heat to low. Simmer for 10 minutes or until reduced by half. Remove from heat. Set caramel sauce aside to cool.

2 Meanwhile, make Nuoc Cham Dressing Place garlic, chilli, sugar, fish sauce, juice and 1 cup water in a small bowl. Stir until sugar dissolves.

3 Preheat oven to 200°C/180°C fan-forced.

Line a baking tray with sides with baking paper.

4 Heat oil in a large frying pan over medium-high heat. Cook chicken, in batches, for 2 minutes each side or until golden. Transfer to prepared tray. Spoon over ½ the caramel sauce mixture. Roast for 10 minutes, or until cooked through, spooning over remaining sauce mixture halfway through cooking. Cover loosely with foil. Stand for 5 minutes.

5 Meanwhile, place noodles in a large heatproof bowl. Cover with boiling water.

Set aside for 10 minutes or until softened.

Drain. Refresh under cold water. Drain.

Place noodles in a large serving dish.

Add lettuce, carrot, cucumber, mint and coriander. Toss to combine.

6 Divide salad among serving plates. Slice chicken. Arrange on top of salad. Drizzle with dressing and sprinkle with sesame seeds. Serve.

NUTRITION: (per serve) 1430kJ; 6g fat; 1.2g sat fat; 37.1g protein; 33g carbs; 4.6g fibre; 88mg chol; 2270mg sodium.

Cook’s note: If you prefer your meal a little less spicy, remove the seeds from the chillies before adding them to the dressing.

SEPTEMBER 2018 super food ideas

65

BERRY MASCARPONE PANCAKE CAKE

BERRY MASCARPONE PANCAKE CAKE

THE INFO

SERVES 12 PREP 1 HOUR (PLUS COOLING AND

+ SPECIAL OCCASION

REFRIGERATION TIME) COOK 1 HOUR 10 MINUTES

$1.68

4 cups self-raising flour ½ teaspoon bicarbonate of soda ²⁄³ cup caster sugar 2 eggs, lightly beaten 2 cups milk 1½ cups buttermilk 1 tablespoon vanilla extract 50g butter, melted 1 cup frozen raspberries 1 cup frozen blueberries 2 x 250g tubs mascarpone ½ cup icing sugar mixture 600ml thickened cream Fresh raspberries and blueberries, to serve

PER SERVE

66 super food ideas

SEPTEMBER 2018

1 Place flour in a large bowl. Add bicarbonate of soda and sugar. Using a whisk, whisk to combine. Make a well.

Add egg, milk, buttermilk and 2 teaspoons of the vanilla. Whisk until smooth.

2 Heat a large non-stick frying pan over medium heat. Brush pan with melted butter. Spoon ½ cup batter into pan, spreading to form an 18cm pancake. Cook for 2 to 3 minutes or until bubbles appear on the surface. Turn. Cook for a further 2 minutes or until cooked through. Transfer to a tray to cool. Repeat with remaining batter, brushing pan with butter between batches, to make 12 pancakes. Set aside to cool completely.

3 Meanwhile, place raspberries in a small saucepan over medium heat.

Cook, stirring occasionally, for 5 minutes or until raspberries have softened and mixture starts to simmer. Strain through a fine sieve over a bowl. Discard seeds.

Repeat process with blueberries. Set aside to cool completely.

4 Using an electric mixer, beat mascarpone and icing sugar until just smooth. Add cream. Beat until just-soft peaks form (be careful not to over-beat). Divide mixture in half. Add remaining vanilla to 1 half.

Gently stir to combine. Divide remaining half. Add raspberry mixture to 1 portion.

Gently stir to combine. Add blueberry mixture to remaining portion. Gently stir to combine (be careful not to over-mix).

5 Place 1 pancake on a serving plate.

Spread with 2 tablespoons of blueberry mixture. Repeat layering 3 more times.

Spread remaining blueberry mixture around side of pancake stack. Repeat process with 4 more pancakes and raspberry mixture, then remaining pancakes and vanilla mixture. Spread remaining vanilla mixture over top. Refrigerate for 20 minutes. Using a warm palette knife, smooth the side of cake to create an ombré effect. Top with berries. Serve.

NUTRITION: (per serve) 2825kJ; 43.6g fat; 29.1g sat fat; 10.6g protein; 58.4g carbs; 2.5g fibre; 166mg chol; 467mg sodium.

FRIENDS OVER SPRING

$3.01 PER SERVE

PIMM’S PUNCH CHEESECAKE

NUTRITION: (per serve) 2626kJ; 50.1g fat; 33.4g sat fat; 8.3g protein; 30.6g carbs; 2.6g fibre; 133mg chol; 405mg sodium.

Super-easy

FETE FARE GALAXY CHOCOLATE SLICE

$0.54 PER SERVE

Icing

68 super food ideas

SEPTEMBER 2018

SWEETS FETE FARE

SLICE OF THE MONTH SEPTEMBER 2018 super food ideas

69

SALTED JERSEY CARAMEL POPCORN

MIDNIGHT SNACK POPCORN

PARTY POPCORN

We didnâ&#x20AC;&#x2122;t include any chocolate bars containing nuts, to make the recipes suitable for school fetes. You can use your favourite chocolate bar, if you prefer.

$0.57

$1.20

$1.33

PER CUP

PER CUP

PER CUP

SWEETS FETE FARE

ROCKY ROAD POPCORN

UNICORN POPCORN

COOKIES AND CREAM POPCORN

$1.18

$0.75

$1.00

PER CUP

PER CUP

PER CUP

$0.42 EACH

PERFECT LUNCHBOX FILLER

GLUTEN-FREE CAKE MIX COOKIES

SWEETS FETE FARE

UNICORN COCONUT ICE

Store the coconut ice in an airtight container in the fridge until required, for up to 1 week.

$0.42 PER SERVE

SIMPLE NO-COOK SLICE

SWEETS FETE FARE

$0.58 EACH

PRETTY IN PINK EASY VANILLA FLOWER CUPCAKES

Fluffy Vanilla Icing

+ We used the pink and white sprinkle mix. + You will need 1 x 345g packet of M&Mâ&#x20AC;&#x2122;s for this recipe.

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NUT-FREE

SATAY SKEWERS NUT-FREE CHICKEN SATAY SKEWERS WITH GLUTEN-FREE NOODLES

NUTRITION: (per serve) 2422kJ; 26.9g fat; 6.5g sat fat; 60.7g protein; 20.9g carbs; 7.6g fibre; 135mg chol; 652mg sodium.

We’ve used Melissa Tahini as it’s the only one we could find that was both nut-free and gluten-free. Find it at selected greengrocers, continental delis and health food stores.

MONEY SAVERS

GREAT FOR KIDS! TERIYAKI MEATBALL AND NOODLE STIR-FRY

Chicken Tuesday

Wok on Wednesday

30-minute Thursday

YOU’VE GOT THIS! » A MONTH OF MIDWEEK DINNERS

WEEK 1

SAUSAGE PASTA BAKE

$3.72

$4.30 PER SERVE

PER SERVE

¼ cup oyster sauce 2 tablespoons tomato sauce 2 tablespoons salt-reduced soy sauce ¼ small iceberg lettuce, roughly shredded 4 cups steamed long grain rice ¼ cup fresh coriander leaves 1 Drain pineapple, reserving juice.

Finely chop 1 chilli.

2 Heat oil in a wok or large frying pan over high heat. Stir-fry mince, breaking up lumps with a wooden spoon, for 5 minutes or until browned. Add ginger, garlic and chopped chilli. Stir-fry for 1 minute or until fragrant. Add carrot and capsicum. Stir-fry for 3 minutes or until softened.

3 Meanwhile, blend the cornflour with 2 tablespoons water in a small bowl.

Combine reserved pineapple juice, sugar, vinegar, oyster sauce, tomato sauce and soy sauce in a separate small bowl.

4 Add the soy sauce mixture to the mince mixture. Stir-fry for 1 minute or until mince is coated. Add the cornflour mixture. Stir-fry for 2 minutes or until the sauce boils and thickens. Remove from heat. Add reserved pineapple and lettuce. Toss to combine.

5 Slice remaining chilli. Serve pork mixture on rice sprinkled with coriander leaves and sliced chilli.

BACON, VEGETABLE AND LENTIL SOUP

$2.62 PER SERVE

30-minute thursday

feel-good friday

SAUSAGE PASTA BAKE

BACON, VEGETABLE AND LENTIL SOUP

SERVES 4 PREP 5 MINUTES COOK 25 MINUTES

375g dried rigatoni pasta 2 teaspoons extra virgin olive oil 500g beef sausages with garlic and parsley 2 x 50g sachets tomato paste 2 x 410g cans tomatoes with basil and garlic 100g baby spinach ²⁄³ cup fresh basil leaves, shredded 2 teaspoons finely chopped fresh rosemary 1½ cups grated mozzarella 1 Preheat oven to 180˚C/160˚C fan-forced.

2 Cook pasta following packet directions, until just tender. Drain.

3 Meanwhile, heat oil in a large, deep frying pan over medium-high heat. Squeeze sausage meat from casings into pan. Cook, breaking up meat with a wooden spoon, for 5 to 6 minutes or until just cooked through.

Drain any excess oil, if necessary.

4 Add paste. Stir to combine. Stir in tomato.

Bring to a simmer. Remove from heat. Add spinach, basil (reserving a little basil to serve) and rosemary. Stir to combine.

5 Add pasta to sausage mixture. Season.

Toss to combine. Spoon into a 10-cupcapacity ovenproof dish. Sprinkle with mozzarella.

6 Bake for 15 to 20 minutes or until golden.

Stand for 5 minutes. Serve pasta bake sprinkled with reserved basil.

NUTRITION: (per serve) 2581kJ; 17.2g fat;

NUTRITION: (per serve) 3392kJ; 33.9g fat;

5.4g sat fat; 33.7g protein; 78.2g carbs;

15g sat fat; 39.3g protein; 83.1g carbs;

4.2g fibre; 67mg chol; 1309mg sodium.

8.1g fibre; 72mg chol; 1900mg sodium.

SERVES 4 PREP 10 MINUTES COOK 30 MINUTES

1 tablespoon extra virgin olive oil 400g packet chopped fresh vegetable mix (see note) 4 rashers shortcut rindless bacon, chopped 1 cup red lentils, rinsed, drained 3 large tomatoes, chopped 3 cups salt-reduced vegetable stock 100g green beans, trimmed, chopped ¼ cup chopped fresh flat-leaf parsley leaves 1 Heat oil in a large saucepan over medium heat. Add vegetable mix and bacon. Cook, stirring occasionally, for 3 to 5 minutes or until vegetables start to soften.

2 Add lentils, tomato, stock and 2 cups cold water. Cover. Bring to the boil. Reduce heat to medium-low. Cook for 15 to 20 minutes, adding beans in the last 5 minutes of cooking, or until lentils are tender. Season with salt and pepper. Stir in parsley. Serve.

NUTRITION: (per serve) 1536kJ; 13.6g fat; 3.9g sat fat; 21.8g protein; 34.8g carbs; 11.7g fibre; 34.8mg chol; 1335mg sodium.

Cook’s note: This usually contains carrot, celery, parsnip and leek. You can find it in the refrigerated section of the supermarket fruit and vegetable aisle.

WEEK 2

CHICKEN MEE GORENG

SPICY SALMON AND BROCCOLI CROQUETTES

$4.62 $2.92

PER SERVE

1 Preheat oven to 230°C/210°C fan-forced.

2 Sift flour, baking powder and salt into a bowl. Make a well in centre. Whisk milk, egg, chives and 2 tablespoons oil in a jug.

Add to flour mixture. Whisk until smooth.

3 Heat butter and half the remaining oil in a 25cm heavy-based ovenproof frying pan over medium-high heat. Pour batter into pan. Bake for 20 minutes or until golden.

4 Meanwhile, heat a non-stick frying pan over medium-high heat. Cook bacon, turning, for 5 minutes or until golden and crisp.

5 Toss remaining oil, tomato, peppers and parsley in a bowl. Season. Serve pancake with bacon, rocket, salsa and yoghurt.

1 Cover noodles with boiling water in a heatproof bowl. Stand for 2 minutes. Drain.

2 Heat a wok over medium-high heat. Add ½ the oil. Swirl to coat. Stir-fry chicken, in batches, for 5 minutes or until just cooked through. Transfer to a bowl.

3 Add remaining oil to wok. Swirl to coat.

Add brown onion, carrot and celery. Stir-fry for 3 minutes or until onion has softened.

Add chestnuts and broccoli. Stir-fry for 2 minutes. Add garlic, ginger and green onion. Stir-fry for 1 minute or until fragrant.

NUTRITION: (per serve) 2053kJ; 31.3g fat;

2.8g sat fat; 49.1g protein; 41.4g carbs;

9.6g sat fat; 16.7g protein; 32.6g carbs;

7.2g fibre; 122mg chol; 722mg sodium.

6.6g fibre; 103mg chol; 1457mg sodium.

throwback thursday

$4.61 PER SERVE

PER SERVE

4 Add chicken, noodles and sauces. Stir-fry for 3 minutes or until heated through. Serve.

NUTRITION: (per serve) 2026kJ; 12.1g fat;

Å[Pa NZQLIa

CHICKEN MEE GORENG

SPICY SALMON AND BROCCOLI CROQUETTES

SERVES 4 PREP 20 MINUTES COOK 20 MINUTES

SERVES 6 PREP 15 MINUTES COOK 15 MINUTES

450g packet fresh hokkien noodles 2 tablespoons vegetable oil 750g chicken breast fillets, thinly sliced 1 large brown onion, halved, thinly sliced 1 medium carrot, halved, sliced diagonally 2 celery stalks, sliced diagonally 227g can water chestnuts, drained, chopped 250g broccoli, cut into florets 2 garlic cloves, crushed 2cm piece fresh ginger, peeled, grated 3 green onions, chopped 2 tablespoons sweet chilli sauce 1 tablespoon soy sauce 1 tablespoon tomato sauce

1 head broccoli 500g potatoes, peeled, chopped 2 garlic cloves, peeled, quartered 2 corn cobs, husks and silk removed 150g piece hot-smoked salmon, skin discarded, flaked 2 green onions, chopped 1 tablespoon sambal oelek 2½ cups panko breadcrumbs 3 eggs ¹⁄³ cup plain flour Extra virgin olive oil, for shallow-frying 200g punnet grape tomatoes, halved 2 cups watercress sprigs

¼ (200g) red cabbage, finely shredded Extra 1 tablespoon extra virgin olive oil 2 tablespoons lemon juice 1 teaspoon wholegrain mustard 1 lemon, cut into wedges, to serve 1 Cut broccoli into small florets. Thinly slice stems. Cook broccoli, potato and garlic in a saucepan of boiling water for 7 to 10 minutes or until tender. Drain. Rinse under cold water to cool. Drain well. Transfer to a bowl. Mash well. Freeze for 5 minutes.

2 Meanwhile, heat a barbecue grill or chargrill pan on high heat. Cook corn, turning, for 5 minutes or until tender. Set aside.

3 Combine potato mixture, salmon, onion, sambal oelek, 1 cup breadcrumbs and 1 egg.

Season. Shape mixture into 18 croquettes (about ¼ cup each). Place flour on a plate.

Whisk remaining eggs and 2 tablespoons water in a shallow bowl. Place remaining breadcrumbs on a separate plate.

4 Heat oil in a large deep frying pan over medium-high heat. Coat croquettes in flour, dip in egg and coat in breadcrumbs.

Shallow-fry, turning, for 3 to 4 minutes or until golden and heated through. Transfer to a tray lined with paper towel to drain.

5 Cut kernels from cobs. Place in a bowl with tomato, watercress and cabbage.

Whisk extra oil, lemon juice and mustard together. Drizzle dressing over salad.

Season. Toss to combine. Serve croquettes with salad and lemon wedges.

NUTRITION: (per serve) 2267kJ; 22.5g fat; 4g sat fat; 22.3g protein; 58.3g carbs; 8.1g fibre; 103mg chol; 465mg sodium.

MEXICAN CHILLI BEEF WITH POPPING CORN

$2.86

CHICKEN TIKKA SKEWERS

$3.99 PER SERVE

PER SERVE

COOK 30 MINUTES

golden and beginning to pop. Transfer to a plate lined with paper towel to drain. Serve chilli beef with rice, corn and coriander.

MAKE THIS RECIPE TO THE END OF

NUTRITION: (per serve) 3755kJ; 44.7g fat;

into 8 portions. Using wet hands, shape each portion around 1 skewer to form a sausage. Place on a lined baking tray.

2 Thinly slice remaining onion. Combine onion, cucumber, tomato and remaining coriander in a medium bowl.

3 Preheat a greased barbecue hotplate on high. Reduce heat to medium. Cook skewers, turning, for 8 to 10 minutes or until lightly charred and cooked through.

4 Meanwhile, mix yoghurt, mint and garlic.

Season. Serve skewers, sprinkled with extra

STEP 2 UP TO 2 DAYS AHEAD

17.4g sat fat; 31.8g protein; 86.9g carbs;

mint, with salad, yoghurt mixture and rice.

2 tablespoons extra virgin olive oil 8 (720g) thick beef sausages 1 brown onion, finely chopped 2 garlic cloves, crushed 2 teaspoons Mexican chilli powder

10g fibre; 82mg chol; 1558mg sodium.

NUTRITION: (per serve) 2184kJ; 14.7g fat;

make-ahead monday MEXICAN CHILLI BEEF WITH POPPING CORN SERVES 4 PREP 10 MINUTES

410g can finely chopped tomatoes with tomato paste 420g can red kidney beans, drained, rinsed 2 x 125g cans corn kernels, drained 4 cups steamed rice and 2 tablespoons fresh coriander leaves, to serve 1 Heat 2 teaspoons oil in a frying pan over medium-high heat. Squeeze sausage meat from casings into pan. Cook, stirring and breaking up into small pieces with a wooden spoon, for 8 to 10 minutes or until browned all over. Transfer to a plate lined with paper towel. Wipe pan clean.

2 Heat 2 teaspoons oil in pan over mediumhigh heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic and chilli. Cook for 1 minute or until fragrant.

Return sausage to pan with tomato, beans and ½ cup water. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 10 minutes or until slightly thickened.

3 Meanwhile, drain corn on paper towel. Pat corn well until dry. Heat remaining oil in a frying pan over medium-high heat. Add corn.

Cook, stirring, for 5 to 6 minutes or until

chicken tuesday CHICKEN TIKKA SKEWERS SERVES 4 PREP 20 MINUTES COOK 10 MINUTES YOU’LL NEED 8 PRE-SOAKED BAMBOO SKEWERS FOR THIS RECIPE

1 red onion, halved 400g chicken mince ¼ cup tikka masala medium curry paste 1¼ cups chopped fresh coriander leaves 1 Lebanese cucumber, finely chopped 3 roma tomatoes, finely chopped 1 cup plain Greek-style yoghurt ¼ cup finely shredded fresh mint leaves, plus extra fresh leaves, to serve 1 garlic clove, crushed 4 cups steamed basmati rice, to serve 1 Finely chop ½ the onion. Combine with mince, curry paste and 2 tablespoons coriander in a large bowl. Divide evenly

5.9g sat fat; 30.9g protein; 62.5g carbs; 3g fibre; 69mg chol; 430mg sodium.

one-pot wednesday ONE-POT CHICKEN AND PUMPKIN PENNE SERVES 4 PREP 5 MINUTES COOK 25 MINUTES

1 tablespoon extra virgin olive oil 1 brown onion, chopped 2 cups salt-reduced chicken stock 535g can creamy pumpkin soup 250g dried penne 1 zucchini 2½ cups chopped cooked chicken 1 cup frozen baby peas Tarragon Gremolata ¹⁄³ cup finely grated parmesan 2 teaspoons finely chopped fresh tarragon 1 garlic clove, crushed 2 teaspoons finely grated lemon zest 1 tablespoon finely chopped fresh flat-leaf parsley leaves

WEEK 3

ONE-POT CHICKEN AND PUMPKIN PENNE

QUICK PORK CHOW MEIN

$4.23

$4.05 PER SERVE

PER SERVE

1 Heat oil in a large heavy-based flameproof casserole dish or non-stick saucepan over medium-high heat.

Add onion. Cook, stirring, for 3 minutes or until starting to soften. Stir in stock, soup and 1 cup cold water. Increase heat to high. Cover. Bring to the boil.

Add penne. Reduce heat to medium-low.

Simmer, covered, stirring occasionally, for 20 minutes or until penne is just tender.

2 Meanwhile, make Tarragon Gremolata Combine parmesan, tarragon, garlic, lemon zest and parsley in a bowl.

3 Using a vegetable peeler, cut zucchini into ribbons. Add zucchini, chicken and peas to penne. Stir well to combine. Cook for 2 minutes or until chicken is heated through. Season with salt and pepper.

Serve penne sprinkled with gremolata.

NUTRITION: (per serve) 2319kJ; 16.8g fat; 5.6g sat fat; 36.5g protein; 59.9g carbs; 8g fibre; 94mg chol; 856mg sodium.

turbo thursday QUICK PORK CHOW MEIN SERVES 4 PREP 5 MINUTES COOK 10 MINUTES

350g fresh chow mein noodles ¼ cup oyster sauce ½ teaspoon ground white pepper 2 tablespoons salt-reduced soy sauce 1 tablespoon peanut oil 2 garlic cloves, crushed 2cm piece fresh ginger, peeled, finely grated 250g packet slow-cooked and pulled barbecue pork

TUNA, BROAD BEAN AND RISONI SALAD

$2.85 PER SERVE

1 teaspoon cornflour ½ cup salt-reduced chicken stock 225g bag coleslaw mix ¼ cup chopped fresh coriander leaves, plus extra sprigs, to serve 1 lime, cut into wedges, to serve 1 Place noodles in a heatproof bowl.

Cover with boiling water. Stand for 1 to 2 minutes. Drain.

2 Meanwhile, combine oyster sauce, white pepper and soy sauce in a bowl.

Heat oil in a wok over medium-high heat. Add garlic and ginger. Stir-fry for 1 minute or until fragrant. Add sauce mixture and pork. Stir-fry for 2 to 3 minutes or until heated through.

3 Blend cornflour and ½ the stock in a bowl until smooth. Add remaining stock.

Stir to combine. Add coleslaw mix, noodles and stock mixture to pork in wok.

Stir-fry for 3 to 4 minutes or until heated through and coleslaw mix is beginning to wilt. Add coriander. Toss to combine.

Sprinkle with extra coriander sprigs and serve with lime wedges.

NUTRITION: (per serve) 1096kJ; 5.5g fat; 1.6g sat fat; 22.1g protein; 28.3g carbs; 3.9g fibre; 28mg chol; 1818mg sodium.

Å[Pa NZQLIa TUNA, BROAD BEAN AND RISONI SALAD SERVES 4 PREP 15 MINUTES (PLUS STANDING) COOK 10 MINUTES

2 cups frozen broad beans 1½ cups dried risoni 425g can tuna chunks in springwater, drained and flaked 250g fresh ricotta, crumbled 2 teaspoons finely grated lemon zest ¼ cup lemon juice 1 tablespoon extra virgin olive oil 2 tablespoons chopped fresh mint leaves, plus extra leaves, to serve 1 Place broad beans in a heatproof bowl. Cover with boiling water. Stand for 5 minutes. Peel and discard skins.

2 Cook risoni following packet directions, adding the broad beans to the water in the last minute of cooking. Drain well.

Transfer to a heatproof bowl.

3 Add tuna, ricotta, lemon zest and juice, oil and chopped mint to risoni.

Season with salt and pepper. Toss to combine. Serve salad sprinkled with extra mint leaves.

NUTRITION: (per serve) 2248kJ; 14.9g fat; 6g sat fat; 40.5g protein; 54.5g carbs; 9g fibre; 69mg chol; 245mg sodium.

WEEK 4

PERSIAN-STYLE MEATBALLS WITH CRISPY SUMAC PITTA

SPEEDY PEPERONATA PENNE

$4.10

$2.54

PER SERVE

PER SERVE

$4.49 PER SERVE

Transfer to a plate. Cover to keep warm.

Add tomato to chargrill. Cook, turning, for 1 to 2 minutes or until softened.

4 Drizzle chicken with remaining oil.

Season with salt and pepper. Cook for 5 to 6 minutes each side or until browned and cooked through. Rest, covered, for 5 minutes. Thinly slice.

5 Divide couscous between plates. Top with vegetables and chicken. Sprinkle over ricotta and drizzle with remaining pesto. Serve.

NUTRITION: (per serve) 3109kJ; 49.1g fat; 8.5g sat fat; 28.7g protein; 43.7g carbs; 7.4g fibre; 54mg chol; 310mg sodium.

turbo thursday SPEEDY PEPERONATA PENNE SERVES 4 PREP 5 MINUTES COOK 10 MINUTES

375g dried penne 280g jar grilled peppers in oil 1 small red onion, halved, sliced 2 garlic cloves, crushed 250g cherry tomatoes, halved ¹⁄³ cup semi-dried tomatoes 2 tablespoons red wine vinegar ½ teaspoon caster sugar ¹⁄³ cup chopped fresh flat-leaf parsley leaves 1 Cook pasta following packet directions.

2 Meanwhile, drain peppers, reserving oil.

Heat 2 teaspoons of the reserved oil in a large, deep frying pan over medium-high heat. Add onion. Cook for 3 minutes or until just softened. Add garlic. Cook for

1 minute or until fragrant. Add peppers cherry tomato and semi-dried tomatoes.

Cook for 4 minutes or until cherry tomato is starting to collapse.

3 Add vinegar, sugar and remaining reserved oil. Toss to combine.

4 Drain pasta. Add parsley and pasta to tomato mixture. Season with salt and pepper. Toss to combine. Serve.

NUTRITION: (per serve) 2928kJ; 30.4g fat; 3.7g sat fat; 13g protein; 72.7g carbs; 5.7g fibre; 0mg chol; 490mg sodium.

friends-over friday PERSIAN-STYLE MEATBALLS WITH CRISPY SUMAC PITTA SERVES 4 PREP 25 MINUTES

COOK 20 MINUTES

500g chicken mince ¼ cup finely chopped pistachio kernels ¼ cup dried cranberries, chopped 1 teaspoon ground coriander 1 teaspoon ground cumin ½ teaspoon fennel seeds, crushed 2 green onions, thinly sliced ½ cup fresh breadcrumbs 1 egg, lightly beaten 2 tablespoons extra virgin olive oil 1½ tablespoons plain flour 1½ cups salt-reduced chicken stock 4 small pitta bread Olive oil spray 2 teaspoons sumac ¹⁄³ cup fresh coriander leaves 80g baby rocket, ½ cup plain low-fat Greek-style yoghurt, and 1 lemon, cut into wedges, to serve

1 Preheat oven to 200°C/180°C fan-forced.

2 Combine mince, pistachios, cranberries, ground coriander, cumin, fennel, onion, breadcrumbs and egg in a bowl. Season with salt and pepper. Using clean, damp hands, roll level tablespoons of mixture into balls.

3 Heat oil in a large frying pan over medium-high heat. Cook the meatballs, turning, for 8 to 10 minutes or until browned and cooked through. Remove from pan. Cover to keep warm.

4 Return frying pan to heat. Add a little extra oil if needed. Add flour. Cook, stirring, for 1 minute or until bubbling.

Gradually stir in stock. Bring to the boil.

Reduce heat to medium. Simmer, stirring, for 5 minutes or until thickened.

5 Meanwhile, place pitta on 2 greased baking trays. Spray pitta with oil and sprinkle with sumac. Bake for 5 minutes or until light golden and crisp.

6 Return meatballs to pan. Toss in the sauce to coat. Sprinkle with fresh coriander. Serve with pitta, rocket, yoghurt and lemon wedges.

NUTRITION: (per serve) 2311kJ; 25g fat; 5.1g sat fat; 36.9g protein; 43.8g carbs; 4.2g fibre; 118mg chol; 812mg sodium.