AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
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Grilled piri piri fish with warm rice salad
Serves 4 Cost per serve $2.70 Time to make 25 min plus 30 min marinating Unsuitable to freeze
gluten-free dairy-free
2 garlic cloves, crushed 2 teaspoons lemon zest 2 tablespoons lemon juice ½ teaspoon chilli flakes 2 teaspoons olive oil 4 x 150g firm white fish fillets Cooking-oil spray 1 large zucchini, halved, thinly sliced 200g snow peas, thinly sliced 150g roasted oil-free red capsicum, drained, chopped 3 cups cooked basmati rice 2 tablespoons chopped parsley Lemon wedges, to serve AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 Combine half of the garlic, half of the lemon zest, lemon juice, chilli and olive oil in a shallow glass dish. Add fish and stir to coat. Cover and refrigerate for 30 minutes. 2 Spray a large grill pan or frying pan with cooking oil and set over high heat. Grill fish for 2–3 minutes per side, or until cooked to your liking. 3 Meanwhile, spray a large frying pan or wok with cooking oil. Add remaining garlic and lemon zest, and zucchini and snow peas. Cook, stirring, for 2 minutes, or until vegies are almost tender yet crisp. Add capsicum and rice. Cook for 2 more minutes, or until rice is heated. 4 Stir parsley into salad and season with cracked black pepper. Serve fish on rice salad with lemon wedges.
HIGH
PROTEIN
PER SERVE 1574kJ/377cal Protein 37.2g Total Fat 7.8g Sat Fat 2.0g Carbs 36.6g
Sugars 4.2g Fibre 3.1g Sodium 143mg Calcium 73mg Iron 2.1mg
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Asian grilled pork skewers with garlic greens Serves 4 Cost per serve $5.80 Time to make 25 min plus 30 min marinating
gluten-free dairy-free diabetes-friendly
8 wooden skewers 1½ tablespoons gluten-free tamari 2 tablespoons mirin 2 teaspoons sesame oil 600g pork loin steaks, cut into 2cm chunks 1 large red onion, cut into wedges Cooking-oil spray 1 bunch choy sum, trimmed 1 long red chilli, deseeded, finely chopped 4 garlic cloves, thinly sliced 150g snow peas, trimmed 1 bunch baby bok choy, trimmed 3 cups steamed basmati rice, to serve
1 Soak wooden skewers in cold water. Combine 1 tablespoon of the tamari with 1 tablespoon of the mirin and 1 teaspoon of the sesame oil in a shallow non-metallic container. Add pork, toss to coat, cover and place in fridge to marinate for at least 30 minutes. 2 Thread marinated meat and onion wedges onto prepared skewers. Spray a grill pan with cooking oil and set over high heat. Chargrill skewers, turning regularly, for 6–8 minutes, or until meat is golden and just cooked through. 3 Meanwhile, remove stems from choy sum. Halve stems lengthways and cut leaves in half. Set a large wok over high heat and spray with cooking oil. Add chilli and garlic; stir-fry for about 20 seconds. Add choy-sum stems and snow peas; stir-fry for 2 minutes. Add choy-sum leaves and bok choy; stir-fry for 2 more minutes, or until vegetables are bright green and
tender yet crisp. Combine remaining tamari, mirin and sesame oil; drizzle mixture over vegies. 4 Serve pork skewers with greens and steamed basmati rice.
HIGH
PROTEIN
PER SERVE (incl. ¾ cup rice): 1825kJ/437cal Protein 40.3g Total Fat 9.9g Sat Fat 2.9g Carbs 42.4g
Sugars 7.4g Fibre 4.5g Sodium 599mg Calcium 130mg Iron 4.0mg
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Chicken & eggplant parmigiana
Serves 4 Cost per serve $5.45 Hands-on time 10 min Cooking time 35 min Cooking-oil spray 1 medium (350g) eggplant, cut into 1cm slices, halved 600g chicken breast fillets, cut into 1cm thick slices lengthways 2 teaspoons dried oregano 2 tablespoons lemon juice 1 cup passata 1 x 400g can no-added-salt diced tomatoes 1 tablespoon balsamic vinegar ½ cup reduced-fat grated tasty cheese ¼ cup panko breadcrumbs 4 cups salad greens 4 medium slices sourdough bread 1 garlic clove, crushed AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 tablespoon finely chopped parsley or oregano Extra oregano leaves, to garnish 1 Preheat oven to 180°C. Spray a 2-litre 30 x 22cm ovenproof dish with cooking oil. Steam or microwave eggplant slices for 2 minutes, or until tender. Set aside. 2 Spray a large frying pan with cooking oil and cook chicken over high heat for 2–3 minutes per side, or until golden. Add lemon juice and sprinkle with oregano. Place chicken in dish and add eggplant slices, interspersed with chicken. 3 Combine passata with diced tomatoes and vinegar; spoon mixture over chicken and eggplant. Sprinkle with cheese and breadcrumbs. Bake for 30 minutes. 4 Meanwhile, combine garlic and herbs in a small bowl. Spray each piece of bread with cooking oil, then grill on a hot plate until marked with grill lines, or place under
a hot grill to toast. Top each piece of bread with herb and garlic mixture. 5 Serve parmigiana with bread and salad. Tip
To make this dish gluten-free, use glutenfree bread to make your own breadcrumbs, and replace the sourdough with gluten-free bread. HIGH
PROTEIN
PER SERVE (incl. bread & 1 cup salad) 1962kJ/469cal Protein 43.9g Total Fat 16.2g Sat Fat 4.7g Carbs 32.9g
Sugars 13.2g Fibre 6.9g Sodium 738mg Calcium 251mg Iron 3.3mg
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Beef & basil meatballs
Serves 4 Cost per serve $4.45 Time to make 40 min plus 30 min chilling
diabetes-friendly
Cooking-oil spray 1 small onion, finely chopped 1 small zucchini, grated, excess moisture squeezed out 500g lean beef mince ½ cup fresh white breadcrumbs 1 egg 2 teaspoons Dijon mustard ¼ cup chopped 97% fat-free sun-dried tomatoes 2 tablespoons chopped basil 2 tablespoons chopped toasted pine nuts 2 cups passata 3 cups cooked pasta, to serve 4 tablespoons parmesan, to serve 4 cups steamed greens, to serve
1 Set a large nonstick frying pan over medium heat; spray with cooking oil. Add onion; cook, stirring occasionally, for 2–3 minutes. Add zucchini and cook, stirring, for 3 more minutes, or until vegies are soft. Transfer to a large bowl; set aside to cool. 2 Add mince, breadcrumbs, egg, mustard, sun-dried tomato, basil and pine nuts to vegetable mixture. With clean hands, mix until all ingredients are well combined, then season with cracked black pepper. Divide mixture into 12 equal portions (about ¼ cup each) and roll into balls, then flatten slightly. Place on a tray, cover with plastic wrap and refrigerate for 30 minutes. 3 Spray a large nonstick frying pan with cooking oil and set over medium–high heat. Cook meatballs for 3–4 minutes per side, or until golden brown and cooked through. Add passata to pan; simmer for 5 minutes. 4 Top pasta with meatballs and parmesan, and serve with steamed greens.
HIGH
PROTEIN
PER SERVE (incl. ¾ cup pasta, 1 tbsp parmesan and 1 cup greens) 2486kJ/595cal Protein 42.7g Total Fat 18.9g Sat Fat 5.9g Carbs 58.2g
Sugars 9.0g Fibre 9.0g Sodium 339mg Calcium 189mg Iron 6.7mg
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Beef & mushroom pie
Serves 4 Cost per serve $5.60 Hands-on time 30 min Cooking time 2 hours
dairy-free diabetes-friendly Cooking-oil spray 500g blade steak, diced 1 large onion, finely chopped 1 large carrot, peeled, diced 2 garlic cloves, crushed 300g button mushrooms, quartered 1½ tablespoons plain flour 1 tablespoon no-added-salt tomato paste ½ cup red wine 1 cup reduced-salt beef stock 1 tablespoon Worcestershire sauce 1 large potato, peeled, diced 1 sheet reduced-fat puff pastry, thawed 8 cups salad greens, to serve
AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 Preheat oven to 140°C. Spray a large flameproof, ovenproof dish with cooking oil and set over high heat. Cook beef, in batches, for 2 minutes, or until golden. Remove beef and set aside. 2 Return pan to medium–high heat and spray with oil again. Cook onion and carrot, stirring occasionally, for 5 minutes, or until soft. Add garlic and mushrooms; cook for 3 minutes, or until mushrooms are golden. Add flour and tomato paste. Cook, stirring, for 1 minute. Return beef to pan, add wine and simmer until mixture reduces by half. 3 Add stock, Worcestershire sauce, potato and ½ cup water; stir mixture to combine. Cover with lid or foil and bake for 1½ hours, or until meat is tender and sauce thickens. 4 Increase oven heat to 200°C. Using the base of a 4-cup-capacity baking dish as a guide, cut a round of pastry for the pie lid, allowing an extra 1cm all round. Spoon filling into dish and cover with pastry lid,
pushing down edges around rim. Cut a slit in the top, lightly spray with cooking oil and bake for 25–30 minutes, or until pie is golden brown. 5 Serve pie with salad greens.
“Tonight we’re having the Beef & mushroom pie from the July 2012 issue … smells sooo good! :))” —Kristy Skipper
HIGH
PROTEIN
PER SERVE (incl. 2 cups salad) 1845kJ/441cal Protein 37.2g Total Fat 11.8g Sat Fat 4.8g Carbs 36.9g
Sugars 8.4g Fibre 6.9g Sodium 562mg Calcium 65mg Iron 4.5mg
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Olive & rosemary roast lamb
Serves 4 Cost per serve $5.30 Hands-on time 10 min Cooking time 35 min
diabetes-friendly gluten-free dairy-free
2 x 250g lamb round or mini topside roasts 600g baby potatoes, halved 50g kalamata olives, pitted ½ cup fresh parsley leaves 2 teaspoons rosemary leaves 2 garlic cloves, crushed 3 teaspoons olive oil Cooking-oil spray 1 punnet cherry tomatoes 2 tablespoons lemon juice 2 teaspoons dried oregano 4 cups steamed green beans, to serve
1 Preheat oven to 220°C. Steam or microwave potatoes until almost tender. Meanwhile, finely chop olives, parsley, rosemary and garlic; combine with olive oil in a bowl. 2 Place lamb in baking dish and spread olive and herb mixture on top. Arrange potatoes around lamb and spray with cooking oil. Bake for 25 minutes. 3 Remove lamb, loosely cover with foil and leave to rest for 10 minutes. Add cherry tomatoes to dish, sprinkle lemon juice and oregano over potatoes, and return to oven for 10 more minutes. 4 Serve lamb, potatoes and tomatoes with steamed green beans.
HIGH
PROTEIN
PER SERVE (incl. 1 cup green beans) 1573kJ/376cal Protein 31.6g Total Fat 12.6g Sat Fat 4.0g Carbs 28.8g
Sugars 7.6g Fibre 8.7g Sodium 225mg Calcium 83mg Iron 5.3mg
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Lime & chilli chicken with avocado, tomato & coriander salsa
Serves 4 Cost per serve $5.70 Time to make 30 min plus 30 min marinating
diabetes-friendly
2 tablespoons lime juice 1 teaspoon finely grated lime zest 2 garlic cloves, crushed ½ teaspoon chilli flakes 1 teaspoon ground coriander 600g chicken breast, diced ½ firm ripe avocado, diced 250g cherry tomatoes, halved 1 x 400g can no-added-salt kidney beans, rinsed, drained 2 tablespoons chopped coriander Cooking-oil spray 1 large red onion, diced 1 red capsicum, diced AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 zucchini, diced 8 small corn tortillas, warmed, to serve 4 tablespoons light sour cream, to serve 1 Combine 1 tablespoon of the lime juice, lime zest, garlic, chilli and ground coriander in a shallow non-metallic container. Add chicken, toss to coat, cover and place in the fridge to marinate for at least 30 minutes. 2 Meanwhile, put avocado, tomato, kidney beans, coriander and remaining lime juice in a medium bowl. Season to taste with pepper; gently stir to combine. Set aside. 3 Spray a large nonstick frying pan with cooking oil and set over high heat. Cook chicken, in batches, for 2–3 minutes, or until golden; remove and set aside. Return pan to medium–high heat and lightly spray with oil. Add onion and cook, stirring, for 3 minutes. Add capsicum and zucchini and cook for 2–3 minutes more, or until tender yet crisp. Return chicken to pan and toss
until heated and cooked through. 4 Place chicken on warm tortillas, top with sour cream and serve.
HIGH
PROTEIN
PER SERVE (incl. 2 tortillas & 1 tablespoon sour cream) 1818kJ/435cal Protein 37.0g Total Fat 16.7g Sat Fat 5.1g Carbs 28.1g
Sugars 8.2g Fibre 9.7g Sodium 137mg Calcium 98mg Iron 2.3mg
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Soy, ginger & chilli pork Serves 1 Cost per serve $8.85 Time to make 15 min plus 15 min marinating
ďƒźdairy-free
125g pork loin medallion 3 teaspoons reduced-salt soy sauce 3 teaspoons mirin 1 small red chilli, deseeded, finely chopped 2 garlic cloves, crushed 150g packet ramen noodles 1 teaspoon olive oil 2 cups sliced vegetables 1 tablespoon fresh lemon juice Coriander leaves, chopped, to serve 1 Place pork in a small ovenproof dish. Combine soy sauce, mirin, chilli and garlic in a small bowl; stir. Pour mixture over pork and turn to coat. Set pork aside and leave
to marinate for 15 minutes. 2 Rinse noodles under cold running water to separate, then set aside. 3 Drain pork, reserving marinade. Set a small nonstick frying pan over medium heat and add half of the olive oil. Add pork and cook for 2 minutes per side, or until just cooked. Transfer pork to a plate and loosely cover with foil to keep warm. 4 Heat remaining oil in pan set over medium-high heat. Add vegetables and stir-fry for 2 minutes. Add lemon juice, reserved marinade and 1 tablespoon water; toss to combine. Cover and steam for 1 minute, or until vegetables are tender yet crisp. Toss noodles through vegies. 5 Slice pork into strips. Place vegies and noodles in a serving bowl; top with sliced pork. Sprinkle with coriander and serve.
Cook’s tip
To make this dish vegetarian, replace the pork with tofu.
HIGH
PROTEIN
PER SERVE 2352kJ/563cal Protein 42.8g Total Fat 13.3g Sat Fat 3.1g Carbs 59.6g
Sugars 10.0g Fibre 11.9g Sodium 882mg Calcium 62mg Iron 3.5mg
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Corn & zucchini fritters Makes 12 Cost per serve $1.45 Time to make 30 min
vegetarian diabetes-friendly
½ cup skim milk 2 eggs 1 cup self-raising flour 2 cups sweet corn kernels 300g zucchini, coarsely grated, squeezed of excess moisture ½ cup grated low-fat cheddar cheese 2 tablespoons chopped chives 2 tablespoons chopped parsley 1 teaspoon lemon zest Cooking-oil spray 4 teaspoons tomato relish 4 tablespoons light sour cream 8 cups salad greens, to serve
AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 Whisk milk and eggs in a large bowl. Gradually whisk in flour until smooth and well combined. Stir corn, zucchini, cheese, herbs and lemon zest through mixture. 2 Spray a large frying pan with cooking oil and set over medium–high heat. Spoon ¼ cupfuls of mixture into pan, 3 fritters at a time. Cook for 3 minutes per side, or until golden and cooked through. Spray pan with a little more oil. Continue with batter to make 12 fritters. 3 Serve fritters with tomato relish, sour cream and salad.
HIGH
PROTEIN
PER SERVE (3 fritters with relish & sour cream) 1585kJ/379cal Protein 20.4g Total Fat 9.0g Sat Fat 3.9g Carbs 49.6g
Sugars 11.8g Fibre 7.3g Sodium 699mg Calcium 324mg Iron 2.7mg
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Vegetarian korma curry Serves 1 Cost per serve $5.00 Hands-on time 15 min Cooking time 25 min
vegetarian
Cooking-oil spray 2 shallots, chopped ½ red capsicum, thinly sliced 3 teaspoons korma-curry paste ¾ cup diced pumpkin ¼ cup dried red lentils, rinsed, drained ½ cup green beans 2 teaspoons coconut-milk powder Coriander sprigs, to serve 2 tablespoons low-fat tzatziki ½ piece naan bread 1 Spray a small saucepan with cooking oil and set over medium heat. Add shallot and capsicum, and cook for 5 minutes, or until vegies are soft. Add curry paste and
cook, stirring, for 1 minute. 2 Add pumpkin, lentils and ¾ cup water. Bring mixture to the boil, then reduce heat to low and simmer, covered, for 20 minutes, or until pumpkin is tender and lentils are cooked. 3 Add green beans for the last 2 minutes of cooking. Combine coconut-milk powder and 1 tablespoon of warm water; stir into curry. Season with cracked black pepper and top with coriander sprigs. Serve curry with tzatziki and warm naan bread.
Note
This curry is also delicious when you make it with Thai red-curry paste.
HIGH
PROTEIN
PER SERVE (incl. naan bread) 2030kJ/486cal Protein 24.9g Total Fat 17.3g Sat Fat 8.0g Carbs 51.4g
Sugars 14.8g Fibre 13.9g Sodium 468mg Calcium 109mg Iron 5.8mg
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Herby chicken rissoles Serves 1 Cost per serve: $4.46 Time to make 20 min
diabetes-friendly
100g lean chicken mince 1 garlic clove, crushed ¼ cup dried breadcrumbs ¼ cup grated zucchini ¼ cup grated carrot 3 teaspoons chopped chives 1 tablespoon beaten egg (about ½ egg) Cooking-oil spray 2 tablespoons tomato salsa 1 medium potato, peeled, chopped, steamed and mashed with 2 tablespoons skim milk 2 cups garden salad 1 Mix chicken mince, garlic, breadcrumbs, zucchini, carrot, chives and beaten egg in a medium bowl. Season mixture with AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
cracked black pepper and form into 4 small rissoles, or 2 larger rissoles. 2 Spray a frying pan with cooking oil and set over medium–high heat. Add rissoles and cook for 5–6 minutes per side, or until cooked through. 3 Serve chicken rissoles with tomato salsa, mashed potato and garden salad.
Cook’s tip
Try making these rissoles with lean beef or lamb mince. You can also replace the chives with chopped sage or rosemary, or dried Italian herbs.
HIGH
PROTEIN
PER SERVE 2068kJ/495cal Protein 34.4g Total Fat 17.4g Sat Fat 3.9g Carbs 45.5g
Sugars 10.3g Fibre 8.0g Sodium 600mg Calcium 150mg Iron 4.0mg
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Pumpkin, spinach & ricotta filo parcels
Serves 4 Cost per serve $6.60 Hands-on time 15 min Cooking time 50 min
diabetes-friendly vegetarian 500g pumpkin, peeled, deseeded, cubed Cooking-oil spray 1 teaspoon ground cumin 1 teaspoon paprika, plus extra to sprinkle 100g baby spinach 1 x 400g can no-added-salt brown lentils, rinsed, drained 2 tablespoons finely chopped chives ½ cup (125g) fresh reduced-fat ricotta 2 tablespoons toasted pine nuts 8 sheets filo pastry 8 cups mixed salad leaves 250g grape tomatoes, halved 1 tablespoon balsamic vinegar ¹⁄³ cup low-fat Greek-style yoghurt, to serve
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place pumpkin on prepared tray and lightly spray with cooking oil. Sprinkle pumpkin with cumin and paprika. Roast for 25–30 minutes, or until golden and tender, then leave to cool for 5 minutes. 2 Meanwhile, place spinach in a large heatproof bowl, cover with boiling water and set aside for 30 seconds. Rinse under cold running water; drain well. Squeeze out all excess water, then roughly chop. Combine pumpkin, spinach, lentils, chives, ricotta and pine nuts in a large bowl. 3 Place filo sheets on a clean work surface, cover with a tea towel, and then with a damp cloth to prevent evaporation. Spray 1 filo sheet with oil, top with another sheet of filo, lightly spray with oil again, then fold in half. Place a quarter of the mixture along one long edge of the filo, leaving a 6cm border on three sides. Fold in ends and
carefully roll to enclose filling. Repeat with remaining sheets of filo and vegetables to make 4 parcels. Spray tops of filo parcels with oil and sprinkle with extra paprika. 4 Place parcels on a baking tray lined with baking paper. Bake for 20 minutes, or until golden brown. Meanwhile, combine salad leaves and tomatoes; drizzle with balsamic vinegar. Serve parcels with salad and a dollop of Greek-style yoghurt.
PER SERVE 1483kJ/355cal Protein 17.6g Total Fat 13.5g Sat Fat 3.2g Carbs 36.7g
Sugars 12.0g Fibre 8.4g Sodium 317mg Calcium 208mg Iron 3.7mg
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Pumpkin, feta & sage lasagne
Serves 4 Cost per serve $4.30 Time to make 1 hour
vegetarian
1kg pumpkin, skin removed, thinly sliced Cooking-oil spray 2 tablespoons reduced-fat table spread ¼ cup plain flour 2 cups skim milk 1 egg, whisked 6 fresh lasagne sheets (18cm x 11cm each) 150g baby spinach 100g reduced-fat feta, crumbled 1 tablespoon roughly chopped sage 10g parmesan, grated 50g reduced-fat tasty cheese 1 Preheat oven to 200°C. Line 2 baking trays with baking paper. Put pumpkin slices AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
on trays and spray with cooking oil. Roast for 20 minutes, or until tender, then cool. 2 Melt table spread in a saucepan set over medium heat. Add flour and whisk until well combined. Remove pan from heat and slowly add milk, whisking until combined. Return pan to heat and whisk constantly until mixture comes to the boil and thickens. Remove pan from heat and leave to stand for 10 minutes. Add egg and whisk until white sauce combines. 3 Grease and line a 20cm-square baking dish with a sheet of baking paper. Spread 2 tablespoons of white sauce across base of prepared pan and top with 2 lasagne sheets. Place half of the baby spinach on lasagne sheets; add half of the pumpkin slices, half of the feta, one-third of the sage and ¹⁄³ cup white sauce. Repeat layers. 4 Cover with remaining 2 lasagne sheets. Spread remaining white sauce over sheets. Sprinkle tasty cheese, parmesan and sage
on top and bake for 25 minutes. Leave to stand for 10 minutes, slice and serve.
“I’ve made a couple of recipes from your May issue, and they were sooo good — healthy, quick and easy to make after a long day at work! My fave was the Pumpkin, feta & sage lasagne!” —Jo-Ann Aspromourgos HIGH
PROTEIN
PER SERVE 2353kJ/563cal Protein 33.4g Total Fat 18.0g Sat Fat 7.2g Carbs 63.8g
Sugars 17.8g Fibre 7.7g Sodium 532mg Calcium 507mg Iron 1.9mg
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Lamb, haloumi & capsicum burgers Serves 4 Cost per serve $6.65 Time to make 35 min
Cooking-oil spray 2 red onions, thinly sliced ¼ cup dried breadcrumbs 1 small carrot, peeled, grated, squeezed of excess liquid 1 small zucchini, grated, squeezed of excess liquid 500g lamb mince 1 tablespoon reduced-salt, reduced-sugar barbecue sauce 1 teaspoon ground cumin ¼ cup mint, finely chopped 4 medium sourdough bread rolls, halved 80g haloumi, sliced into 8 pieces 4 tablespoons low-fat tzatziki 40g baby spinach
¼ cup marinated capsicum strips 8 cups garden salad, to serve 1 Preheat oven to 180°C. Spray a nonstick frying pan with cooking oil and set over medium heat. Add onion and cook, stirring, for 10–15 minutes, or until soft. Set aside. 2 Mix breadcrumbs, carrot, zucchini, lamb mince, barbecue sauce, cumin and mint in a large bowl until well combined. Divide mixture into 4 portions to form 4 patties. 3 Set a large nonstick frying pan over medium heat. Spray patties with cooking oil. Cook patties for 3 minutes per side, or until golden brown. Transfer to a foil-lined baking tray and place in oven. Cook for 10 minutes, or until cooked through. Add bread rolls for last 3–5 minutes of cooking, until lightly toasted. 4 Meanwhile, cook haloumi for 2 minutes per side, or until slices are crisp and golden. 5 Place bread-roll bases on 4 serving plates.
Spread each base with 1 tablespoon tzatziki, then top with baby spinach, lamb patties, capsicum, haloumi and onion. Top each burger with the other half of bread roll and serve.
“I made the Lamb, haloumi & capsicum burgers for dinner. Yummo!” —Julie Falkai HIGH
PROTEIN
PER SERVE (incl. 2 cups salad) 2056kJ/492cal Protein 39.5g Total Fat 17.1g Sat Fat 7.4g Carbs 41.6g
Sugars 10.5g Fibre 6.6g Sodium 1105mg Calcium 228mg Iron 6.5 mg
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Chicken noodle stir-fry with lemon dressing Serves 4 Cost per serve $4.40 Time to make 25 min
dairy-free diabetes-friendly Juice of 2 large lemons 3 teaspoons caster sugar 3 teaspoons reduced-salt soy sauce 1 teaspoon sesame oil 1 teaspoon cornflour ½ teaspoon white pepper 250g Hokkien noodles 2 x 200g chicken breast fillets Cooking-oil spray 3 shallots, thinly sliced 300g green beans, trimmed 300g snow peas, trimmed 1 large red capsicum, cut into thin strips Baby basil leaves, to serve Zest of 1 large lemon AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 Combine lemon juice, caster sugar, soy sauce, sesame oil, cornflour and pepper in a jug; set aside. Soak noodles in warm water as per packet instructions, or until tender, then drain. 2 Slice chicken fillets into thin strips. Set a wok over high heat. When wok is hot, spray it with cooking oil. Add a quarter of the chicken; stir-fry for 2 minutes, or until browned. Transfer cooked chicken to a plate. Cook remaining chicken in batches, spraying with oil if needed. 3 Reheat wok and spray with oil. Add onions, beans, snow peas and capsicum; stir-fry for 1 minute. Add 1 tablespoon water, then cover and cook for 1 minute, or until vegetables are tender yet crisp. Return chicken to wok with noodles and lemon dressing. Toss for 2 minutes, until hot and dressing is slightly thickened. 4 Top stir-fry with baby basil leaves and lemon zest, and serve.
HIGH
PROTEIN
PER SERVE 1981kJ/474cal Protein 35.0g Total Fat 9.3g Sat Fat 2.2g Carbs 56.6g
Sugars 9.6g Fibre 7.5g Sodium 181mg Calcium 95mg Iron 3.1mg
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Vegetable & pesto pizza Serves 4 Cost per serve $4.50 Hands-on time 10 min Cooking time 15 min
vegetarian
2 x 23cm wholemeal pizza bases 1 tablespoon basil pesto 1 tablespoon sweet chilli sauce 1 small red onion, thinly sliced 1 large red capsicum, cut into thin strips 100g snow peas, trimmed, shredded 1 large zucchini, peeled into long ribbons 1 carrot, peeled into long ribbons ¼ cup reduced-fat ricotta 1 cup grated reduced-fat cheese 1 cup rocket leaves 4 cups mixed salad greens 1 Lebanese cucumber, peeled into long ribbons
1 x 250g punnet cherry tomatoes, quartered 2 tablespoons balsamic vinegar 1 Preheat oven to 210°C. Put pizza bases on 2 baking trays. Combine pesto and sweet chilli sauce; spread evenly over bases. 2 Top bases with onion, capsicum, snow peas, zucchini and carrot. Sprinkle ricotta and grated cheese across the top. 3 Bake for 15–20 minutes, or until vegies are cooked and cheese is golden. Remove pizzas from oven and scatter with rocket. 4 Toss salad greens, cucumber, tomato and balsamic in a serving bowl. Serve pizzas with salad.
Cook’s tips
• Meat eaters can add 400g of cooked, shredded chicken breast to pizzas before adding cheese. • Try adding a handful of toasted pine nuts for extra nutty flavour. HIGH
PROTEIN
PER SERVE (incl salad) 1684kJ/403cal Protein 23.3g Total Fat 11.6g Sat Fat 4.5g Carbs 45.7g
Sugars 12.6g Fibre 10.0g Sodium 894mg Calcium 395mg Iron 1.8mg
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Chicken & tofu pad thai Serves 4 Cost per serve $3.55 Time to make 30 min
gluten-free dairy-free
200g rice stick noodles ¼ cup fresh lime juice 1½ tablespoons gluten-free tamari (see note at right) 1 tablespoon brown sugar Cooking-oil spray 250g chicken breast, thinly sliced 200g firm tofu, cut into thin strips 1 onion, cut into thin wedges 1 large carrot, halved, thinly sliced on the diagonal 1 red capsicum, deseeded, sliced 150g green beans, trimmed, cut into 3cm lengths 2 tablespoons chopped roasted unsalted peanuts, to garnish
AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
1 Prepare rice stick noodles according to packet instructions; set aside. Combine lime juice, tamari and brown sugar; stir to dissolve sugar and set aside. 2 Spray a large wok with cooking oil and set over high heat. Cook chicken, and then tofu, in batches, for 2–3 minutes, or until golden and cooked through. Remove chicken and tofu; set aside. Return wok to high heat and lightly spray with oil. 3 Add onion and carrot, and stir-fry for 2 minutes. Add capsicum and beans; stir-fry for 2 more minutes. Add reserved noodles, chicken, tofu and combined sauces. Cook, tossing, for 1–2 minutes or until noodles are heated through and coated in sauce. Garnish pad thai with chopped peanuts and serve.
What is tamari?
Tamari is a dark Japanese soy sauce that’s usually free of wheat. Find it in the Asian aisle of your supermarket.
HIGH
PROTEIN
PER SERVE: 1680kJ/402cal Protein 26.9g Total Fat 9.5g Sat Fat 1.7g Carbs 49.2g
Sugars 8.9g Fibre 3.5g Sodium 466mg Calcium 215mg Iron 1.9mg
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Caesar salad
Serves 4 Cost per serve $6.15 Time to make 45 min 1 onion, peeled, halved 3 sprigs parsley, chopped 8 black peppercorns 2 x 250g chicken breast fillets 3 slices sourdough 1 garlic clove, halved Cooking-oil spray 4 thin slices prosciutto, fat trimmed ½ cup low-fat Greek-style yoghurt 1 anchovy, drained, chopped 1 tablespoon lemon juice 2 tablespoons grated parmesan 3 baby cos lettuce, trimmed and leaves torn 2 hard-boiled eggs, peeled, quartered 1 Place onion, two-thirds of the parsley, peppercorns and 5 cups cold water in
a saucepan. Set over medium heat and bring to the boil. Add chicken, cover and simmer gently for 5 minutes. Remove pan from heat, cover and set aside to poach for 20 more minutes. Remove chicken from poaching liquid and set aside to cool, then shred chicken and set aside. 2 Meanwhile, preheat oven to 180°C. Line 2 baking trays with baking paper. Rub bread with cut side of garlic clove, then tear into bite-size pieces. Place pieces on one tray and spray lightly with oil. Place prosciutto on second tray. Bake bread pieces, turning once, for 7–8 minutes, or until bread and prosciutto are crisp and golden. Remove, then set aside to cool. 3 Combine yoghurt, anchovy, lemon juice, half of the grated parmesan and remaining parsley in a bowl to make dressing; season with cracked black pepper. 4 Break prosciutto into rough shards. Place prosciutto, croutons, chicken, cos lettuce,
eggs and remaining parmesan in a large bowl; toss to combine. Divide salad among serving plates, drizzle with a little dressing and serve. Healthy hint
To reduce fat and kilojoules, make your dressing with low-fat yoghurt instead of regular mayonnaise. HIGH
PROTEIN
PER SERVE: 1587kJ/380cal Protein 41.5g Total Fat 15.5g Sat Fat 5.0g Carbs 14.9g
Sugars 5.9g Fibre 4.0g Sodium 764mg Calcium 175mg Iron 3.2mg
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Creamy tuna & broccoli pasta bake
Serves 4 Cost per serve $3.25 Hands-on time 30 min Cooking time 5 min
diabetes-friendly
200g penne pasta 6 cups (500g) broccoli florets Cooking-oil spray 2 tablespoons reduced-fat table spread ¼ cup plain flour 1 garlic clove, crushed Pinch chilli flakes 2 cups skim milk 1 x 185g can tuna in spring water, drained, flaked 2 tablespoons 97% fat-free sun-dried tomato strips ½ cup grated reduced-fat mozzarella AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
¼ cup basil leaves 4 cups baby rocket Low-fat balsamic dressing 1 Bring a medium saucepan of water to the boil; cook pasta according to packet instructions, until al dente. Add broccoli to pan for last 3–4 minutes of cooking; drain. Preheat grill to high. Spray a 6-cupcapacity ovenproof baking dish with cooking oil. 2 Meanwhile, melt table spread in a large saucepan set over medium heat. Add flour, garlic and chilli flakes; stir until mixture thickens and bubbles. 3 Remove pan from heat and gradually whisk milk into mixture. Return to heat and cook, stirring, for 5 minutes, or until thick. Remove pan from heat. 4 Add tuna and sun-dried tomato to pan; stir in cooked pasta and broccoli. Spoon mixture into prepared baking dish and
sprinkle with cheese. Grill for 4–5 minutes, or until cheese browns and melts. Top pasta bake with basil, drizzle rocket with a little balsamic dressing and serve together.
“Call me a nerd, but I love it when the dish I make matches the photo in the magazine.” —Keren, WA HIGH
PROTEIN
PER SERVE (incl. 1 cup rocket) 1695kJ/406cal Protein 31.1g Total Fat 9.9g Sat Fat 3.3g Carbs 48.8g
Sugars 8.0g Fibre 7.6g Sodium 264mg Calcium 400mg Iron 3.0mg
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Leek & zucchini quiche
Serves 4 Cost per serve $5.40 Hands on time 15 min Cooking time 45 min
vegetarian
Cooking-oil spray 1 sheet (150g) frozen reduced-fat shortcrust pastry, partially thawed 1 medium leek, trimmed, washed, thinly sliced 2 medium zucchini, very thinly sliced 1 garlic clove, crushed ¾ cup (195g) reduced-fat ricotta 4 eggs ¼ cup skim milk 50g goat’s cheese, crumbled 8 cups salad greens, to serve 2 tablespoons balsamic vinegar, to serve Fresh micro herbs, to serve (optional)
1 Preheat oven to 200°C. Spray a 24cm quiche dish or fluted tin with a light coating of cooking oil. Line dish (or tin) with pastry and trim edges to fit. 2 Place dish (or tin) on a baking tray. Cover pastry with baking paper, then fill with uncooked rice, dried beans or pie weights. Bake for 15 minutes. Remove weights and paper and bake for 5 more minutes, or until pastry is golden. 3 Meanwhile, spray a medium saucepan with oil and set over medium heat. Add leek and zucchini slices; cook, covered and stirring occasionally, for 15–20 minutes, or until very soft. (Add 1–2 tablespoons of water if necessary.) Add garlic and cook, uncovered, until any excess liquid has evaporated. Switch off heat. Stir ricotta into mixture; spoon into prepared pastry case. 4 Whisk eggs and milk in a jug to combine; pour over leek mixture and sprinkle with goat’s cheese. Bake for 30 minutes, or until
filling sets. Leave quiche to stand in dish for 5 minutes. Drizzle balsamic vinegar onto salad greens. 5 Top quiche with micro herbs, if desired, and serve with salad greens. Cook’s tip
You could make this a ‘crust-free’ quiche by omitting the pastry.
PER SERVE (incl. 2 cups salad): 1554kJ/372cal Protein 19.7g Total Fat 19.9g Sat Fat 8.7g Carbs 25.4g
Sugars 7.9g Fibre 4.1g Sodium 411mg Calcium 231mg Iron 2.4mg
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Passionfruit panna cotta Serves 4 Cost per serve $1.60 Time to make 20 min plus 2 hours chilling
ďƒźdiabetes-friendly
2 teaspoons gelatine powder 1 cup reduced-fat milk 1 tablespoon caster sugar 1 teaspoon vanilla bean paste 250g low-fat vanilla yoghurt Cooking-oil spray Pulp of 2 passionfruits 1 Place 2 tablespoons cold water in a small bowl; sprinkle gelatine slowly into water. Leave to stand for 10 minutes, to allow gelatine to soften. 2 Meanwhile, place milk, caster sugar and vanilla bean paste in a small saucepan set over low heat; cook, stirring, until sugar dissolves and mixture simmers. Remove AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
pan from heat and add gelatine mixture; whisk until gelatine dissolves. Set aside to cool for 10 minutes. 3 Whisk yoghurt into gelatine mixture until well combined. Spray 4 x ½-cup dariole moulds (see note at right) with a light coating of cooking oil and divide mixture among moulds. Cover moulds; refrigerate for at least 2 hours to set. 4 When ready to serve, run a damp finger around exposed end of each panna cotta. Turn each, carefully, onto one side to create an air pocket; turn out onto serving plates. 5 Drizzle panna cottas with passionfruit pulp and serve.
Note
Find dariole moulds at bakeware retailers or online. Plastic moulds work best with this panna cotta.
HIGH
PROTEIN
PER SERVE 481kJ/115cal Protein 8.0g Total Fat 1.1g Sat Fat 0.6g Carbs 16.9g
Sugars 16.9g Fibre 1.3g Sodium 90mg Calcium 213mg Iron 0.2mg
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Raspberry & orange meringues
Serves 4 Cost per serve $2.70 Time to make 20 min
gluten-free
2 navel oranges, peeled and white pith removed, discarded 125g fresh or thawed frozen raspberries 1 tablespoon Cointreau 2 x 150g tubs low-fat vanilla Frûche 4 meringue nests 1 Segment oranges over a bowl to catch juice. Place orange segments, 1 tablespoon orange juice, raspberries and Cointreau in a bowl; stir to combine, then set aside for 10 minutes. 2 Top each meringue nest with half a tub of Frûche. Spoon some of the fruit mixture and juices over each. Serve immediately.
HIGH
PROTEIN
PER SERVE 1012kJ/242cal Protein 6.7g Total Fat 4.5g Sat Fat 2.8g Carbs 40.8g
Sugars 40.0g Fibre 3.0g Sodium 33mg Calcium 80mg Iron 0.6mg
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Fluffy coconut pikelets Makes 12 Serves 4 Cost per serve $2.50 Time to make 20 min
diabetes-friendly vegetarian
½ cup shredded coconut 1 teaspoon cinnamon 1 cup self-raising flour ¼ cup firmly packed brown sugar 2 ⁄³ cup Carnation Light & Creamy Coconut Flavoured Evaporated Milk 1 egg Cooking-oil spray 1 cup low-fat vanilla yoghurt, to serve 4 teaspoons golden syrup, to serve 2 cups mixed berries, to serve 1 Set a frying pan over medium heat. Add coconut and cinnamon; toast, stirring to combine, for 3–4 minutes, or until mixture AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
is lightly golden. Set mixture aside to cool, and wipe frying pan to clean. 2 Sift self-raising flour into a bowl. Add toasted coconut mixture and brown sugar, stirring to combine. 3 Whisk evaporated coconut milk and egg in a small bowl or jug. Make a well in the dry mixture, then pour in milk and egg mixture, whisking to combine until batter is smooth. 4 Return frying pan to medium heat and spray with cooking oil. Drop tablespoons of batter onto pan; cook for 2–3 minutes, or until tiny bubbles start to form around edges of batter. Flip pikelets and cook for 2 more minutes on the other side. Repeat with remaining batter to make 12 pikelets. 5 Top pikelets with yoghurt, golden syrup and berries, and serve.
Cook’s tip
This batter makes thick fluffy pikelets that are about 8cm wide and 2cm thick. If you like yours thinner, add a little more evaporated coconut milk to the batter.
PER SERVE (3 pikelets incl. ¼ cup yoghurt, ½ cup berries & 1 teaspoon syrup) 1610kJ/385cal Protein 14.6g Total Fat 10.1g Sat Fat 6.5g Carbs 56.1g
Sugars 31.3g Fibre 5.0g Sodium 375mg Calcium 308mg Iron 2.0mg
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Chocolate self-saucing pudding Serves 6 Cost per serve $0.65 Hands-on time 10 min Cooking time 40 min
Cooking-oil spray 1 cup self-raising flour ½ cup cocoa powder 1 cup firmly packed brown sugar ½ cup skim milk 1 egg 2 tablespoons reduced-fat table spread, melted, cooled Icing sugar, to dust 6 small scoops low-fat ice-cream, to serve 1 Preheat oven to 180°C. Spray a deep round 4-cup-capacity baking dish with a light coating of cooking oil. Sift flour and ¼ cup cocoa into a bowl. Add ¼ cup of the sugar and stir to combine. Whisk milk,
egg and table spread in a jug; add to flour mixture and stir until well combined. Pour batter into prepared dish, spreading evenly and smoothing top of batter with the back of a wet spoon. (This enables the pudding to cook evenly.) 2 Combine remaining cocoa and sugar in a bowl and whisk in 1 cup boiling water, slowly, until smooth mixture forms. Pour mixture over pudding batter. (As it cooks, the topping sinks to the bottom of the dish to form the sauce.) 3 Bake for 35–40 minutes, or until the top forms a ‘cake’ and a skewer inserted into the centre of the pudding portion (top half) comes out clean. Leave pudding to stand for 5 minutes to allow sauce in base to thicken. 4 Dust pudding with icing sugar and serve with ice-cream.
“Wow! After reading the August 2012 issue, I was so impressed with your chocolate-pudding recipe, and how the conversions saved both kilojoules and fat. It was so easy to make and sooo delicious!” —Jacqui, VIC
HIGH
PROTEIN
PER SERVE (incl. 1 scoop ice-cream) 1290kJ/309cal Protein 7.0g Total Fat 6.4g Sat Fat 2.2g Carbs 58.6g
Sugars 40.4g Fibre 1.2g Sodium 251mg Calcium 159mg Iron 2.1mg
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Caramel slice
Makes 16 pieces Cost per piece $0.50 Hands-on time 15 min Cooking time 30–35min plus 2 hours chilling
vegetarian
Cooking-oil spray 1 cup plain flour 125g reduced-fat table spread, melted ½ cup firmly packed brown sugar 1 cup rolled oats 1 x 380g can Nestlé Top ’n’ Fill Caramel 60g dark cooking chocolate 1 Preheat oven to 180°C. Spray a 20cm x 20cm slice tin with cooking oil; set aside. 2 Place flour, melted table spread, sugar and oats in a bowl; combine well. Press mixture into tin. Bake for 15–20 minutes, or until golden brown. 3 Meanwhile, put caramel in a saucepan set over low heat. Cook, stirring, for 3–5 AUSTRALIAN
PRACTICAL IDEAS FROM THE EXPERTS
minutes, or until mixture is smooth. Pour caramel over cooked base, then return tin to oven for 15 minutes, or until caramel is firm and starting to bubble and brown. 4 Remove slice from oven and leave to cool. Place chocolate in a heatproof bowl set over boiling water and melt, stirring, until completely smooth. Drizzle dark chocolate over slice, then refrigerate for at least 2 hours, or until set.
Cook’s tips
Before cutting this slice, dip your knife into hot water to stop the chocolate from cracking. For a nuttier flavour, use melted Nuttelex in the base.
“My favourite recipe is your Caramel slice makeover (July 2011). It was so yummy! I try to stay healthy, but it’s hard at times because I have such a sweet tooth and love desserts. Now I can have my cake and eat it, too!” —Ebony, VIC
PER PIECE 901kJ/216cal Protein 3.3g Total Fat 9.6g Sat Fat 3.1g Carbs 28.7g
Sugars 6.9g Fibre 0.8g Sodium 52mg Calcium 15mg Iron 0.6mg
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