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Better choices for healthy, affordable food
This book of recipes, tips and information has been created for the Geelong community, as part of our Work for the Dole Program. The aim of our book is to promote healthy and affordable eating choices for those on a budget. With this idea in mind we have chosen recipes that are wholesome and easy to make for cooks of all abilities. We hope you enjoy it.
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Contents Soup Leek and Potato Soup* Chicken and Sweet Corn Soup Minestrone Soup* Classic Pumpkin Soup Cream of Cauliflower Soup* Asian-style Chicken Soup Cream of Mushroom Soup Tomato and Capsicum Soup Winter Vegetable Soup Pea & Ham Soup Italian Sausage Soup
6 7 8 9 9 10 11 11 12 13 13
Light Meals Garden Salad* Baby Spinach and Sweet Potato Salad Rice Paper Rolls Spanish Potato Omelette Soft Chicken Wraps with Tomato Salsa Simple Bruschetta Traditional Caesar Salad Cornish Pasties Salsa Jacket Potato*
Vegetarian
Vegan
14 15 16 16 17 17 18 19 19
Gluten Free
Suits Slow Cooking
* May require minor omissions or substitutions - see recipe 3
Main Meals Bean and Cabbage Stew 20 Pakistani Chickpeas with Tomato 20 Healthy Fried Rice 21 Bangers and Mash 22 Curried Sausages 23 Cauliflower Couscous Bake 23 Chicken Curry* 24 Beef-Stuffed Capsicum 25 Chow Mein Stew 25 Hearty Stew 26 Easy Mediterranean Chicken 27 Creamy Chicken and Bacon 27 Lamb Casserole with Cheesy Pasta Topping 28 Microwave Mushroom Risotto 29 Hungarian Beef Goulash 29 Steak and Mushroom Pie 30 Penne with Eggplant, Tomato, Balsamic Vinegar and Ricotta 31 Rosemary & Garlic Roast Chicken 31 Stir Fry 32 Colourful Vegie Bake 33 Tuna Pasta Bake 33 Thai Chicken Lettuce Cups with Avocado and Lime 34 Stuffed Chicken Breasts 35 Toad in the Hole 35 Garlic Chicken with Zucchini Pasta 36 Lamb, Spinach and Tomato Burgers 37 Easy Sweet and Sour Pork 37
Vegetarian
Vegan
Gluten Free
* May require minor omissions or substitutions - see recipe 4
Suits Slow Cooking
Barbecue Skewers Minestrone Pasta Bean and Spinach Korma Baked Tuna Risotto Tofu and Eggplant in Black Bean Garlic Sauce Mixed Vegetable Gnocchi
38 39 39 40 41 41
Something Sweet Barbecue Fruit Kebabs and Raspberry Coulis 42 Anzac Biscuits 43 Yoghurt Berry Pops 44 Pikelets 45 Watermelon Ice Pops 46 Chocolate Brownies 47 Bread and Butter Pudding 48 Self-Saucing Chocolate Pudding 49 Boiled Fruit Cake 49
Useful Tips Smart Tips for Healthy Eating on a Budget The Easy Way to Tell if Something is Still Okay to Eat Time Organisation, Money Saving & Menu Planning Basic Pantry List Improving Tastes & Textures Basic Cooking Methods A Balanced Diet Some Easy Ways to Make a Meal with Eggs 12 Quick and Easy Meal Ideas
Vegetarian
Vegan
Gluten Free
50 50 52 52 54 54 56 60 62
Suits Slow Cooking
* May require minor omissions or substitutions - see recipe 5
Soup Step 3 Peel and slice garlic. Step 4 Add 3 tablespoons of olive oil to a large pan and place on high heat. Add carrots, celery, onions and leeks to the pan. Partially cover and cook for around 10 minutes until the carrots have softened and the onions and leeks are lightly browned. Step 5 Peel and dice potatoes.
Leek and Potato Soup 2 medium onions 2 carrots 2 celery sticks 1 large leek 2 cloves garlic 4 large potatoes Olive oil
Step 6 Add diced potatoes and stock to the pan, stir and bring to boil. Step 7 Reduce heat, cover and simmer for 10 minutes. Step 8 Season with salt and pepper to taste. Soup may be served as is or alternatively blended for a smoother texture.
1.8L chicken stock Salt and black pepper to taste Step 1 Peel and roughly slice carrots, slice celery, peel and chop onions. Step 2 Cut ends of leeks and quarter length ways. Wash thoroughly and cut into 1 cm thick slices.
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For a vegetarian option, substitute chicken stock for vegetable stock. For a gluten free version, ensure you use gluten free stock.
Chicken and Sweet Corn Soup 1 litre chicken stock 2 garlic cloves 420g can creamed corn ½ tsp sesame oil 3 spring onions thinly sliced 2 cups shredded cooked chicken 2 tsp soy sauce 1 tbsp sweet chilli sauce 2 egg whites, lightly beaten 125g can corn kernels, drained, rinsed Step 1 Place stock, garlic, creamed corn, corn kernels, half the onion and 1 cup cold water in a saucepan over medium high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 5 minutes. Step 2 Add chicken, soy and sweet chilli sauce. Stir to combine. Step 3 Simmer for 10 minutes or until heated through. Step 4 Gradually stir in egg white, then oil. Divide between bowls. Top with remaining onion. Serve. 7
Minestrone Soup 1 tbsp olive oil 300g bacon rashers diced 3 garlic cloves (to taste) ¼ cabbage thinly sliced 3 carrots, diced 4 celery sticks, diced ¼ cup basil, finely chopped 2 tbsp vegetable stock 400g canned cannellini beans 800g canned chopped tomatoes
Step 3 Add cabbage and cook until it starts to soften and reduce in size. Step 4 Add water, tomato paste, canned tomatoes, basil, and vegetable stock. Stir well and bring to boil slowly. Step 5 Once boiling, add pasta and stir occasionally. Step 6 Boil for 6-8 minutes until pasta is almost cooked, then add beans and continue stir occasionally until pasta is soft. Step 7 Serve with fresh bread.
140g tomato paste 1 cup pasta 5 cups water 1 onion, diced Step 1 Heat oil in a large stockpot then add bacon, onion and garlic. Step 2 Sauté until partially cooked, add carrot and celery and cook for 4-5 minutes until carrots are starting to soften. 8
• You can add any vegetables you like to this soup. The longer you let the soup boil before adding the pasta, the more flavour you will get. • For a vegetarian option, just remove the bacon and it is still really nice.
SOUP
Cream of Cauliflower Soup 2 tsp olive oil 1 brown onion, finely chopped 1 cauliflower, cut into florets 2 potatoes, peeled and chopped 2½ cups vegetable stock 1⅓ cups water ⅓ cup light thickened cream Light thickened cream, extra, to serve Black pepper and salt to taste
Classic Pumpkin Soup 1 tbsp olive oil 1 leek, chopped, washed and dried 1 garlic clove, crushed 1.25kg butternut pumpkin, peeled, seeds removed, cut into 2cm pieces 2 cups vegetable stock 2 cups water Step 1 Heat oil in a large saucepan over medium heat. Add leek and garlic. Cook, stirring, for 5 minutes. Step 2 Add pumpkin, stock and water. Cover. Cook for 20 to 25 minutes or until pumpkin is tender. Step 3 Blend soup in batches. Return to saucepan. Heat over medium heat until hot. Season with salt and pepper.
Step 1 Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 5-6 minutes or until soft. Step 2 Add the cauliflower, potato, stock and water. Cover and bring to the boil. Reduce heat to medium-low and simmer, partially covered, for 15 minutes or until the cauliflower and potato are tender. Set aside for 5 minutes to cool slightly. Step 3 Place half the cauliflower mixture in a blender and blend until smooth. Transfer to a clean saucepan. Repeat with remaining mixture. Add the cream. Place over low heat and cook for 1-2 minutes or until heated through. Step 4 Ladle soup among serving bowls and drizzle with extra cream. Season with pepper. For a gluten free version, ensure you use gluten free stock.
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Asian-style Chicken Soup 1 litre chicken stock 1 barbecued chicken, skin and bones removed, meat shredded 2 cups of water 2 carrots, peeled, cut into short thin sticks 100g mushrooms, sliced 150g snow peas, shredded lengthways ½ Chinese cabbage, finely shredded 1 tbsp soy sauce
Step 1 In a large saucepan combine stock, water, soy sauce and optional chillies over medium heat. Bring to a simmer. Step 2 Add carrots, mushrooms, snow peas and chicken to pan. Reduce heat to medium-low and simmer for 2 minutes. Add cabbage and cook for 1 minute or until cabbage wilts. Step 3 Stir half the coriander into soup. Divide soup between bowls. Add optional cooked noodles. Top with remaining coriander and serve.
1 bunch coriander, shredded
Alternatives
2 small red chillies, thinly sliced (optional)
• Capsicum, Baby Corn, Spring Onions, Broccoli or Cauliflowermay also be added with the carrots.
1 packet of noodles, cooked as per instructions (optional)
• Bean shoots may be added with the coriander. 10
SOUP
Cream of Mushroom Soup
Tomato and Capsicum Soup
2 tbsp olive oil
4 cups chicken (or vegetable) stock
40g butter, chopped
2 tbsp tomato paste
1 large leek, halved lengthways, washed, thinly sliced
500g tomatoes, chopped
3 garlic cloves, crushed
1 medium red capsicum, finely chopped
750g mushrooms sliced 4 cups chicken (or vegetable) stock ž cup thickened cream Step 1 Heat oil and butter in a large saucepan over medium heat until foaming. Add leek and garlic. Cook, stirring, for 2 minutes. Reduce heat to low. Continue to cook, covered, for 10 to 15 minutes or until leek is very tender. Step 2 Increase heat to high. Add mushrooms and cook, stirring often, for 10 to 15 minutes or until mushrooms are soft. Step 3 Add stock and 2 cups water to saucepan and simmer, partially covered, for 20 minutes. Remove from heat and set aside to cool slightly. Process soup, in batches, until well combined. Return to saucepan. Step 4 Add ½ cup cream and stir, without boiling, over low heat until warmed through. Ladle soup into bowls. Swirl with remaining cream and season with pepper.
250g potatoes, peeled and chopped 2 cloves garlic crushed 1 brown onion, finely chopped 1 tbsp olive oil Step 1 Heat oil in a saucepan over medium-high heat. Add onion, garlic and capsicum, cook, stirring occasionally for 4 to 5 minutes or until onion has softened. Add potato, tomato and tomato paste. Cook, stirring occassionally, for 5 minutes or until tomatoes have softened. Step 2 Add stock. Cover. Bring to the boil. Reduce heat to low. Simmer for 15 to 20 minutes, stirring occassionally, or until the potato is tender. Step 3 Remove from heat. Cool for 5 minutes. Blend in batches, until smooth. Return to pan over low heat. Cook for 3 to 4 minutes or until heated through. Step 4 Season with salt and pepper and serve immediately.
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Winter Vegetable Soup Âź cup of fresh coriander leaves, chopped 1 cup water 1 litre vegetable stock 4 celery sticks, chopped 1Âź cups red lentils, rinsed and drained 1 tbsp olive oil 1 medium potato, peeled, finely chopped 2 garlic cloves, finely chopped 2 carrots, peeled, finely chopped 1 tsp ground cumin
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Step 1 Heat the oil in a large saucepan over a medium heat. Add onion and cook, stirring often for 5 minutes or until soft. Step 2 Add garlic and cook for a further minute until aromatic. Step 3 Add carrot, potato, celery and cumin and stir to coat. Step 4 Add lentils, vegetable stock and water. Reduce heat and simmer partially covered until vegetables are tender (approx 30 minutes). Step 5 Top soup with coriander to serve.
SOUP
Pea & Ham Soup
Italian Sausage Soup
1 tbsp olive oil
1 tbsp olive oil
2 celery sticks, coarsely chopped
1 large brown onion, chopped
1 large brown onion, coarsely chopped
2 garlic cloves, crushed
1 carrot, peeled, coarsely chopped
1 large carrot, peeled and chopped
2 garlic cloves, crushed
2 large potatoes, peeled and chopped
2 tsp fresh thyme leaves
4 cups beef stock
250g ham off the bone, cut into thin strips
½ cup water
5 cups chicken stock
200g pepperoni (or chorizo) sausages
4 cups frozen peas, thawed â…“ cup sour cream 2 tsp fresh thyme leaves, extra Bread, to serve Step 1 Heat half the oil in a large saucepan over medium heat. Cook celery, onion and carrot, stirring, for 7 minutes or until soft. Add garlic, thyme and three quarters of the ham. Cook, stirring, for 2 minutes or until aromatic. Step 2 Add stock. Increase heat to high. Bring to the boil. Reduce heat to medium-low. Simmer for 5 minutes or until slightly reduced. Add peas. Simmer for 5 minutes or until peas are soft. Set aside for 5 minutes to cool slightly. Use a stick blender to blend until smooth. Step 3 Combine sour cream and extra thyme in a bowl. Heat remaining oil in a frying pan over medium-high heat. Cook remaining ham, stirring, for 2-3 minutes or until crisp. Place soup over medium heat. Cook for 5 minutes or until warmed through. Season with pepper. Top with sour cream mixture and ham. Serve with bread.
400g can diced tomatoes 2 cups shredded Savoy cabbage Grated parmesan cheese, to serve Step 1 Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring occasionally, for 3 minutes or until soft. Add carrot and potatoes. Cook, stirring often, for 5 minutes. Step 2 Add stock, water, tomatoes, and salt and pepper. Stir to combine. Cover. Bring to the boil, stirring occasionally. Reduce heat to medium-low. Simmer, partially covered, for 35 minutes, stirring occasionally, or until vegetables are tender and soup is thick. Step 3 Meanwhile, heat a frying pan over medium heat. Add sausages. Cook, turning occasionally, for 10 to 12 minutes or until warmed through. Drain on paper towels. Step 4 Diagonally slice sausages. Add sausages and cabbage to soup. Season with salt and pepper. Simmer over low heat for 15 minutes. Serve topped with parmesan cheese.
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Light Meals
Garden Salad ½ head lettuce 2 medium tomatoes, diced ½ cucumber, sliced 4 spring onions, chopped ½ avocado, diced 2 radishes, sliced 1 celery stick, sliced 4 mushrooms, sliced 1 carrot, peeled and diced DRESSING Salt and pepper Garlic powder Parmesan cheese Olive oil Vinegar 14
Step 1 Tear lettuce into bite sized pieces and wash and dry thoroughly. Place in a large salad bowl. Top with prepared vegetables. Step 2 Sprinkle with salt, pepper, garlic powder and cheese to taste. Step 3 Drizzle oil over salad first, then vinegar, to your liking. It is important that the oil is added first. Step 4 Toss salad until well mixed. Add more oil or vinegar if required and toss again. Serve immediately. Tip: Feel free to substitute other vegetables to your liking. Vegan option: Omit parmesan cheese.
Baby Spinach and Sweet Potato Salad 150g baby spinach 1 large sweet potato 1 red onion, finely chopped 1 tomato, deseeded chopped 100g macadamias DRESSING ½ cup olive oil ½ tsp sesame oil 1 garlic clove, crushed 2 tbsp light soy sauce 1 tbsp brown sugar Step 1 Place baby spinach in a large serving bowl. Step 2 Add red onion and tomato to spinach. Step 3 Peel and dice sweet potato and sauté in a little oil until golden. Drain. Step 4 Toast macadamia nuts in frying pan until coloured. Step 5 Toss all ingredients together gently. Step 6 Mix all the dressing ingredients together and pour over salad. Step 7 Best served warm. 15
Rice Paper Rolls
Spanish Potato Omelette
1 packet rice paper sheets
300ml olive oil
2-3 cups cooked chicken
4 potatoes, peeled, cut into slices
2 cups rice vermicelli noodles
1-2 medium-size onions, finely sliced
1 grated carrot
4-6 eggs
1 cucumber, finely sliced
Salt to taste
1 red capsicum, finely sliced
Vegetables (left over roast vegetables are perfect for this)
½ cup snow peas, finely sliced ½ cup bean shoots Soak rice paper in water. Layer noodles, meat, grated vegies onto rice paper. Fold over bottom and side edges. Wrap up and serve with dipping sauce.
Step 1 Heat olive oil in pan, place the potatoes, onions and any other vegetables in a pan and cook for about 20 minutes. Drain the excess oil and allow to cool. Step 2 Add the eggs to the pan and combine with vegetable mixture. Season with salt. Step 3 Place ingredients back into hot pan until golden brown on one side. Step 4 Flip the omelette over and cook until remaining side is also golden brown.
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LIGHT MEALS
Soft Chicken Wraps with Tomato Salsa
Simple Bruschetta
4 chicken breast schnitzel
Fresh basil leaves, scissor snipped
250g cherry tomatoes, diced
2 garlic cloves, crushed
1 lime, juiced and finely grated rind
Sea salt
1 lime, cut into wedges, to serve
1 baguette (French bread stick)
1 long red chilli, seeded, finely chopped
6 tbsp extra virgin olive oil
¼ cup coriander, chopped plus extra sprigs, to serve
1 avocado flesh removed, sliced
2 spring onions, thinly sliced
50g diced olives
8 soft wraps Lettuce, roughly shredded 1 Lebanese cucumber, cut into sticks ½ cup tasty cheddar, grated ⅓ cup light sour cream Step 1 Preheat oven to 220°C or 200°C fan-forced. Line a baking tray with baking paper. Place chicken on tray. Bake for 18-20 minutes or until golden and cooked through. Cut into strips. Step 2 Meanwhile, combine tomato, lime rind and juice, chilli, chopped coriander and spring onion in a small bowl. Season. Step 3 Lay each wrap on a chopping board and top with lettuce, cucumber, tomato salsa, chicken, grated cheese and sour cream.
4 medium tomatoes, diced
100g grilled eggplant
Step 1 Combine tomatoes, basil, garlic and sprinkle liberally with salt. The salt will help draw out the tomato juice and make your bruschetta more flavoursome. Set aside in the fridge. Step 2 Cut the baguette diagonally into 1-11/2 cm thick slices. Grill or toast the slices until they’re golden on both sides. Step 3 Just before serving, add the olive oil to the tomato mix and stir through, allowing to stand for another 5 minutes before serving. Step 4 Arrange bread on a platter, top with grilled eggplant and avocado slices, spoon on the tomato mix, and serve immediately.
Step 4 Serve with extra coriander and lime wedges.
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Traditional Caesar Salad 200g sourdough baguette, cut into 1cm cubes Olive oil cooking spray 6 rashers rindless bacon, chopped 1 large cos lettuce 50g parmesan cheese, shaved Caesar dressing 2 egg yolks 2 tsp Dijon mustard 1 large garlic clove, chopped 4 anchovies, chopped 1 tbsp red wine vinegar 3/4 cup olive oil
Step 1 To make dressing, place egg yolks, mustard, garlic, anchov and vinegar in a food processor and process until smooth. With the processor on, slowly add oil until dressing thickens. Season with salt and pepper. Cover and refrigerate until ready to serve. Step 2 Preheat oven to 200°C. Arrange bread on a large, flat baking tray. Spray with oil and season with salt and pepper. Toss bread pieces gently to coat, spraying with more oil if necessary. Bake for 8 to 10 minutes or until light golden. Set aside to cool completely. Step 3 Meanwhile, heat a frying pan over medium heat. Add bacon. Cook, stirring, for 3 to 4 minutes or until bacon is crisp and golden. Drain on paper towel. Step 4 Tear lettuce leaves into 3cm pieces and place in a large bowl. Add bacon and croutons. Pour dressing over salad. Season with salt and pepper. Toss gently to combine. Top with parmesan. Serve.
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LIGHT MEALS
Cornish Pasties 1 tbsp olive oil 1 small brown onion, finely chopped
Step 4 Place pasties on 2 baking trays lined with baking paper. Brush with egg and bake for 25 to 30 minutes or until golden. Set aside to cool.
2 garlic cloves, crushed 350g beef mince 1 small potato, peeled, finely chopped
Salsa Jacket Potato
1 carrot, peeled, finely chopped
1 medium potato
2 tsp cornflour ⅓ cup beef stock 1 tbsp Worcestershire sauce 1 tbsp tomato sauce 5 sheets ready-rolled frozen shortcrust pastry, partially thawed 1 egg, lightly beaten Step 1 Heat oil in a frying pan over medium heat. Add onion, stir for 4 minutes or until soft. Increase heat to high. Add garlic and mince, stir for 2 to 3 minutes or until browned. Add potato and carrot. Cook for 3 minutes or until vegetables are just tender. Step 2 Combine cornflour and 2 tablespoons stock in a small bowl. Add to pan with remaining stock, Worcestershire and tomato sauce. Bring to the boil. Cook, stirring, for 2 minutes or until slightly thickened. Remove from heat. Season with salt and pepper. Set aside to cool. Step 3 Preheat oven to 200°C. Cut four 12cm (diameter) rounds from each pastry sheet. Spoon 1 tablespoon mince mixture onto each round. Brush edges with egg. Bring pastry edges together to form a semi-circle. Pinch edges to seal and form frills.
1 rasher bacon, chopped 400g mixed beans, drained, rinsed 1 spring onion, chopped 3 tbsp salsa 2 tbsp sour cream Chopped fresh parsley, to serve Step 1 Preheat oven to 220°C. Poke several holes into potato with a fork, wrap in foil and bake for 45 minutes. Alternatively, microwave on high for 5-7 minutes. Transfer to a serving plate when slightly cooled. Step 2 Pan fry bacon until crispy. Add beans, onion and salsa to pan, stir to combine and heat through. Slice open potato and top with bacon mixture. Garnish with sour cream and parsley.
If you would like a vegetarian or gluten free version, simply omit the bacon.
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Main Meals
Bean and Cabbage Stew 1½ litres vegetable stock
Pakistani Chickpeas with Tomato
1 bay leaf
2 tbsp vegetable oil
4 tbsp dry white wine
1 tsp cumin seeds
2 tsp rosemary, chopped
½ tsp salt
2 tsp thyme, chopped
½ tsp chilli powder
1 onion, diced
1/2 tin crushed tomatoes OR 2 tomatoes, diced
1 small cabbage, thinly sliced 2 400g tins cannellini beans, drained
400g canned chickpeas, drained
1 pinch salt and freshly ground black pepper, to taste
1 tbsp lemon juice 1 onion, diced
Step 1 Place all ingredients in the slow cooker. Cook on high for 4 hours.
Step 1 In a large saucepan over low heat, warm oil and cumin and heat until cumin turns a darker shade of brown.
Tips: You could also add carrots or any of your favorite vegetables.
Step 2 Add salt and chilli powder then mix well. Stir in tomatoes, chickpeas, lemon juice and onions. Cook and stir until chickpeas are soft and mixture has thickened slightly. Serve immediately. Serve over Basmati rice with steamed green vegetables such as cabbage, broccoli and spinach.
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Healthy Fried Rice 2 tsp sesame oil ½ Chinese cabbage, shredded 1 carrot, cut into matchsticks 1 small red capsicum, seeds removed, sliced 3 cups cooked long grain brown rice 2 tbsp light soy sauce 2 tbsp ketjap manis, plus extra to drizzle 6 spring onions, thinly sliced diagonally Step 1 Heat oil in a large wok over high heat. Add cabbage, carrot and capsicum, and stir-fry for 1-2 minutes. Step 2 Add rice and cook for a further 2 minutes. Add soy, ketjap manis and half the spring onions, toss to combine. Step 3 To serve, garnish with remaining onions and drizzle with extra ketjap manis.
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Bangers and Mash 1 kg potatoes, peeled and quartered 2 chicken stock cubes 1 cup warm milk 65g melted butter 1 tbsp cooking oil 8 sausages 1 large onion, sliced and separated into rings 30g gravy mix 1 cup hot water, or as needed 2 tsp dried oregano Step 1 Place the potatoes in a saucepan, and add enough water to cover. Bring to a boil and cook until tender; about 20 minutes. Drain, leaving the potatoes in the saucepan. Step 2 Meanwhile, stir the stock cubes into the warm milk until dissolved. Stir the milk mixture and butter into the potatoes. Mash the potatoes until smooth and creamy. 22
Step 3 Heat the cooking oil in a frypan over medium-high heat. Prick the sausages in a few places with a fork, and place them into the pan. Cook, turning often, until golden brown and juices run clear (12 to 15 minutes depending on thickness). Remove from the frypan and drain on paper towels. Step 4 Using the same frypan, add the onion rings. Cook and stir over medium heat until the onions are golden, but still crisp, about 5 minutes. Step 5 Mix the gravy mix with the water and heat till just boiling in a small saucepan. Step 6 To serve, scoop the potatoes onto a large serving plate. Arrange the sausages over the potatoes, top with the onions, drizzle with gravy and sprinkle with oregano. Serve with your choice of steamed vegetables. You could also use sweet potato.
MAIN MEALS
Curried Sausages 2 tbsp olive oil
Cauliflower Couscous Bake
8 sausages
2 cups cauliflower florets
1 large brown onion, finely diced
1 cup grated cheddar cheese
2 tsp curry powder
11/2 cups cooked couscous
½ cup chicken stock
1/4 tsp ground nutmeg
1 cup water
1 tbsp butter to taste
½ cup of frozen/fresh peas 1½ tbsp cornflour 2 tbsp water Salt and pepper Step 1 In a deep heavy based fry-pan heat the olive oil over a medium heat. Add the sausages and cook for 3-4 minutes turning occasionally until they have slightly browned. Remove them from the pan. Step 2 Add the onions and cook till softened. Add the curry powder and stir. Step 3 Add the chicken stock and water to the pan and reduce to a simmer. In the meantime cut the sausages into slices and return them to the pan. Cook for a further five minutes with the lid on. Add the peas and cook for two minutes with the lid on.
Step 1 Preheat oven to 190°C. Grease a 20x20cm baking dish. Step 2 Place the cauliflower into a microwaveable dish, and microwave on high 3 to 4 minutes, until tender. Place the cooked cauliflower into the baking dish, sprinkle with cheddar cheese and couscous, and dust the top with nutmeg. Step 3 Bake in oven for 12 to 15 minutes, until the top is golden brown, and the cheese is melted. Stir in butter to taste. Try including broccoli, carrot, zucchini or other vegetables for variety.
Step 4 In the meantime mix the cornflour with the water in a small cup. Add that to the mixture stirring continuously until sauce thickens. Cook for a further 3 minutes. Season with salt and pepper and serve immediately over rice. You can use just water if you don’t have chicken stock. If you prefer you can boil the sausages before making the curry instead of frying them. 23
Chicken Curry 4 chicken breasts, cut into cubes 1 tbsp oil ½ tsp salt 1 large green capsicum, cut into strips 2 tbsp lime juice 2 tbsp soy sauce 2 tbsp red curry paste 1 tsp sugar
Step 4 Remove chicken mixture from pan. Combine lime juice, soy sauce, curry paste and sugar in a small bowl and stir with a whisk. Step 5 Add juice mixture and coconut milk to pan and bring to a boil. Cook for 12 minutes or until slightly thick. Step 6 Return chicken mixture to pan and cook for 2 minutes or until thoroughly heated. Serve over rice.
400ml light coconut milk 3 cups long grain rice, cooked Step 1 Heat large frying pan over medium-high heat, add oil to pan. Step 2 Sprinkle salt evenly over chicken and add to the pan. Cook for 6 minutes or until brown. Step 3 Add capsicum to pan and cook for further 4 minutes, stirring occasionally. 24
Fish or lamb are tasty alternative options for this dish. Other vegetables such as carrot, potato or beans may also be incorporated into this recipe. This recipe is gluten-free if soy sauce is omitted.
MAIN MEALS
Beef Stuffed Capsicum 500g beef mince 1 tsp minced garlic 1 medium onion 1 large carrot 2-3 celery sticks 3-4 spring onions Large handful of baby spinach 1 tsp of mustard (gluten-free)
Step 6 Meanwhile, cut the capsicums in half lengthwise and remove stems, membranes, cores and seeds. Place the capsicum halves in a steamer and cook covered until just tender (3 to 5 minutes). Step 7 Place the steamed capsicums into the greased baking dish then fill lightly with the meat filling. Cover the dish with aluminium foil and bake in the oven 25 to 30 minutes or until the filling is hot. Top with cheese and parsley and serve.
1/4 cup of balsamic vinegar 1 cup water 2 cups stock 3 large red capsicum
Chow Mein Stew
1 cup grated cheese
1 tbsp oil
1 cup parsley, chopped Step 1 Finely dice onion, carrot and celery. Step 2 Mix the stock and water In a small bowl. Step 3 Add the beef mince to a hot oiled pan and begin to cook stirring constantly. Step 4 When mince has turn pale, add the diced onion, carrots, spring onions, celery, mustard and balsamic vinegar. Continue to cook until browned, adding the stock mix as required to prevent sticking. Once the mince has browned, add remaining stock mixture and bring to a boil, then reduce heat to low and simmer for 20 minutes. Step 5 Preheat oven to 180°C. Grease a baking dish.
1 large onion, diced 600g beef mince 2 tbsp curry powder 2 packets chicken noodle soup 1 cup green beans, sliced 3 cups cabbage, finely sliced 2 sticks celery, sliced 3 cups water 3 tbsp uncooked rice Soy sauce to serve Step 1 Heat the oil in a large saucepan and fry onion, mince and curry powder until cooked. Step 2 Add remaining ingredients and bring to the boil then simmer for 25 minutes. Step 3 Stir occasionally and serve with a splash of soy sauce on top. 25
Hearty Stew 500g beef, chicken or lamb 1 brown onion chopped 11/2 cups stock (beef or chicken) 3 potatoes, peeled and cut into chunks 2 carrots, peeled, thinly sliced 2 cups mixed vegetables 2 garlic cloves, crushed
Step 2 Reduce heat to medium, add remaining oil and onion to pan, cook for 5 minutes until soft. Add tomato paste, seasoning and garlic and cook. Gradually add stock and stir constantly. Step 3 Return meat to pan, cover and bring to the boil. Reduce heat to very low and cook gently for 1 hour. Add potatoes, carrot and mixed vegetables. Cover and cook for a further 45 minutes.
2 tbsp olive oil 3 tbsp tomato paste 2 tsp seasoning Step 1 Heat half the olive oil in a large saucepan and cook the meat over high heat until well browned. Take off heat and transfer meat to plate.
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Seasoning options may include: paprika, balsamic vinegar, red wine, white wine, mustard, pepper, soy, Worcestershire sauce.
MAIN MEALS
Easy Mediterranean Chicken
Creamy Chicken and Bacon
500g chicken breasts, sliced into strips
500gm chicken fillets, diced
1 medium eggplant, sliced into 2cm rounds
3 bacon rashers, chopped into small strips
1/4 cup capers
1 cup light sour cream
1/4 cup balsamic vinegar
1 tbsp mustard
2 tbsp olive oil
2 tbsp honey
1 tbsp sugar
1 tbsp balsamic vinegar
1 punnet cherry tomatoes, cut in half
1 onion chopped
4 mushrooms, sliced thinly
2 cups mixed vegetables
2 rashers of bacon, diced
1 tbsp olive oil
Olives, optional
Pasta or rice to serve
Step 1 Preheat oven to 180°C.
Step 1 Add oil to pan and cook diced chicken fillets and bacon until brown. Add onion and vegies and cook until tender.
Step 2 Salt eggplant slices for 15 minutes, rinse with water and lay out on a lightly greased roasting dish in a single layer. Step 3 Top the eggplant with the sliced chicken breast, sliced mushrooms and diced bacon. Step 4 In a medium bowl combine the balsamic vinegar, olive oil and sugar until well mixed. Add the capers and cherry tomatoes then spread over the chicken in the roasting dish. Top with olives (optional).
Step 2 Add mustard, sour cream, honey and balsamic vinegar and stir thoroughly. Step 3 Reduce heat and simmer. Meanwhile cook rice or pasta. Step 4 Ladle creamy chicken over pasta or rice and serve.
Step 5 Place in the oven for approximately 25 minutes or until chicken is cooked through and eggplant is tender.
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Lamb Casserole with Cheesy Pasta Topping 1 tbsp olive oil 1 kg diced or minced lamb 2 sticks celery, chopped 2 medium carrots, sliced 1 medium onion, sliced 11/2 cups beef stock 1/4 cup red wine 1/4 cup tomato paste 2 cups mini fusilli pasta 1 cup cheese-based pasta bake sauce 3/4 cup grated tasty cheese
Step 1 Preheat oven to 180°C. Step 2 Heat oil in 8-cup ovenproof casserole dish. Cook lamb in batches until browned all over. Remove. Step 3 Cook celery, carrot and onion in same pan for 3 minutes or until onion is soft. Return lamb with stock, wine and tomato paste stirring to combine. Bring to the boil. Cover with lid, transfer to oven and cook for 1 hour. Step 4 Meanwhile, cook pasta in large pan of boiling salted water according to packet instructions. Drain. Combine pasta with sauce in medium bowl. Step 5 Remove lid from casserole, spread pasta mixture evenly over meat and sprinkle with cheese. Bake uncovered a further 20 minutes until golden brown. Garnish with fresh parsley, if desired.
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MAIN MEALS
Microwave Mushroom Risotto
Hungarian Beef Goulash
60g butter, chopped
3 onions, sliced
1 leek, halved, washed, thinly sliced
11/2 tbsp Hungarian sweet paprika
1 garlic clove, crushed
3 tsp salt
1 cup Arborio rice
1/2 tsp freshly ground black pepper
3 cups chicken or vegetable stock
11/2 kg chuck or skirt steak, cut into 21/2cm chunks
400g mushrooms, sliced 50g parmesan cheese, finely grated 1/4 cup flat-leaf parsley leaves, chopped Step 1 Combine 20g butter, leek and garlic in an 8-cup capacity, heatproof, microwave-safe bowl or rice-cooker. Cover loosely with paper towel. Microwave on high for 2 minutes or until leek is softened. Step 2 Add rice. Stir to coat in butter mixture. Microwave, uncovered, on high for 1 minute. Stir in 2 cups stock. Cover and microwave on high for 5 minutes, followed by 7 minutes on medium. Step 3 Stir in mushrooms and remaining stock. Cover and microwave on medium for a further 7 minutes. Stand, covered, for 5 minutes. Step 4 Add parmesan, parsley and remaining butter. Season with pepper. Stir to combine. Spoon into bowls. Serve.
4 tbsp vegetable oil
4 tbsp tomato paste 11/2 cups water 1 clove garlic, crushed Step 1 Heat oil in a large saucepan or casserole dish over medium heat. Add onions and cook until soft, stirring frequently. Remove and set aside. Step 2 In a medium bowl, combine paprika, 2 teaspoons salt and pepper. Coat beef in spice mixture. Fry over high heat in the saucepan or casserole, turning often until brown on all sides. Return the onions and add tomato paste, water, garlic and remaining salt. Step 3 Reduce heat to low, cover and simmer, stirring occasionally for 11/2 to 2 hours, or until beef is tender. Adjust seasonings if necessary.
Alternatives Home made stock is great in this. Cooked meat such as chopped chicken can also be added. Finely diced onion can be used instead of leek. Other vegetables can be added to make a one dish dinner. 29
Step 1 Preheat oven to 200°C conventional/180°C fan forced. In medium bowl combine 1 cup of flour and salt. Make well in the flour, add 3 tablespoons oil and water and using your hands, gently fold flour into the water and oil until a dry dough forms. Do not over knead. Form dough into a square and roll out onto a sheet of plastic wrap to ¼ cm thickness. Cover with plastic wrap and chill in refrigerator for at least 30 minutes.
Steak and Mushroom Pie 1 cup plain flour 2 tsp salt 5 tbsp olive oil 2 tbsp cold water 400g beef blade steak, cut into 3cm cubes Salt & pepper 1 medium brown onion, roughly chopped 2 cloves garlic, crushed 2 medium carrots, cut into 2cm chunks 2 cups mushrooms, halved 2 tbsp plain flour 2 cups beef stock 1 tbsp dijon mustard 1 tbsp fresh thyme, chopped Alternatively, use 1 frozen sheet of ready rolled pastry.
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Step 2 Meanwhile, heat 1 tablespoon of the oil in a large frying pan over high heat. Season steak with salt & pepper and cook until browned on all sides, about 4-5 minutes. Remove from pan. Step 3 Return pan to medium heat, add remaining tablespoon of oil and cook onion for 2 minutes, stirring constantly. Add garlic and carrots and cook for 2 minutes. Add mushrooms and cook for another 2 minutes. Then add the 2 tablespoons of flour to pan and cook while stirring for 1 minute. Step 4 Add reserved beef, beef stock, mustard and thyme and bring to a simmer. Simmer for 15 minutes, or until liquid has reduced slightly and thickened. Divide between 4 small greased baking dishes. Cut pastry into 4 smaller squares. Gently lay pastry over each baking dish, being careful to seal edges. With a small knife make two small slits in pastry to allow steam to escape. Bake for 25 minutes, or until pastry is golden brown. Step 5 Remove from the oven and stand at room temperature for 10 minutes before serving.
MAIN MEALS
Penne with Eggplant, Tomato, Balsamic Vinegar and Ricotta
Rosemary & Garlic Roast Chicken
500g penne pasta
2 lemons
200ml olive oil
60g butter, at room temperature
2 eggplants, peeled and cut into 2cm chunks
3 garlic cloves, crushed
Salt and pepper to taste
1 tbsp olive oil
4 garlic cloves, finely chopped 1 tsp dried chilli flakes 1/2 bunch of parsley, finely chopped 150ml white wine or stock 50ml water 400g crushed tomatoes, drained 50ml balsamic vinegar 200g fresh ricotta Step 1 Bring a large pot of salted water to the boil, add penne and cook until soft. Step 2 Put a frying pan over a medium heat, add the oil and heat for 2 minutes. Add the eggplant and cook for 4 minutes until soft, tossing frequently. Season then add garlic, dried chilli and parsley and cook for 2 minutes. Step 3 Add wine (or stock if preferred), water and the drained tomatoes. Reduce heat to low and cook for 7 minutes until the eggplant is soft.
1.5kg whole chicken
4 large sprigs fresh rosemary 1 garlic bulb, halved 2 red onions, cut into quarters Step 1 Preheat oven to 180°C. Run your fingers under the skin of chicken to create a pocket. Step 2 Halve 1 lemon and reserve. Cut remaining lemon into 4 wedges. Combine the butter and garlic in a bowl and season with salt and pepper. Press the butter mixture into the chicken pocket. Place rosemary and 3 lemon wedges in the chicken cavity. Step 3 Place chicken in a roasting pan. Squeeze over remaining lemon wedge. Drizzle with oil. Place garlic around chicken. Roast for 1 hour or until chicken is golden and cooked through. Step 4 Preheat a chargrill on medium. Cook onion and reserved lemon halves for 3-4 minutes or until charred. Serve with the chicken.
Step 4 Add the drained pasta to the eggplant mix. Stir over a medium heat for a few minutes. Add the balsamic vinegar. Serve with fresh ricotta broken and sprinkled over the top and spoon onto a serving plate. 31
Stir Fry 1½ tbsp peanut oil 500g beef, lamb, chicken or pork 1 brown onion, halved, thinly sliced 1 large red capsicum, cut into short, thin strips 1 bunch broccollini, cut into 4cm lengths 125g packet baby corn, halved lengthways
Step 3 Heat the remaining oil in the wok over medium-high heat. Add the onion, capsicum, broccollini and garlic. Stir fry for 2 minutes. Add the water, cover and cook for 1 minute or until the vegetables are tender. Step 4 Add the oyster sauce and soy sauce to the wok. Toss well to combine. Add the meat and toss until heated through. Serve immediately with rice.
2 garlic cloves, crushed 1 tbsp water 2 tbsp oyster sauce 1½ tbsp soy sauce 2 cups steamed basmati rice, to serve Step 1 Heat a large wok over high heat. Once the wok is hot, add 1 tablespoon of the oil and carefully swirl around to coat the side of the wok. Heat until very hot. Step 2 Add one third of the meat and stir fry for 2 minutes or until the meat is browned. Repeat with meat in two more batches, reheating the wok between each batch. Remove all beef from the wok. 32
• This can be made as a vegetarian dish, tofu may be added or other assorted vegetables. Noodles may also be used as a substitute to rice. • Cooking meat in batches is important as it seals the meat, keeping in the juices. If you add too much meat, the wok loses its heat and the meat will stew and become tough.
MAIN MEALS
Colourful Vegie Bake
Tuna Pasta Bake
1 cup cauliflower
500g tuna
1 cup broccoli
1 can corn
1 cup grated carrot
1 packet pasta
1 cup zucchini
20g fresh chives
1 cup grated cheddar cheese
250g light sour cream
1½ cups cooked couscous
1½ cup grated tasty cheese
¼ tsp ground nutmeg 1 tbsp butter to taste Step 1 Preheat oven to 190°C. Grease a 20cm by 20cm baking dish. Step 2 Place the vegetables in a microwave dish and microwave on high for 3-4 minutes or until tender. Step 3 Placed the cooked vegetables into the baking dish. Sprinkle with cheese and dust the top with nutmeg.
Step 1 Cook pasta, once cooked, drain liquid and return to heat. Add tuna, corn, chives and cream. Stir until well mixed. Step 2 Remove contents and place into baking dish, sprinkle cheese over top. Step 3 Place in oven and bake until cheese is melted, then remove and serve. Bacon and tomato can be used as an alternative to tuna and sour cream. Other vegetables may also be added.
Step 4 Bake in the pre-heated oven for 10-12 minutes or until the top is golden brown and the cheese Note: Any variety of vegetables may is melted. Stir in butter to taste. be used in this dish.
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Thai Chicken Lettuce Cups with Avocado and Lime 50g rice vermicelli noodles 1 1/2 tsp cornflour 2 tbsp water 1 tbsp olive oil 1 small carrot, peeled, cut into matchstick-size strips 4 cm-piece fresh ginger, peeled, finely chopped 3 cloves garlic, crushed 1 long red chilli, finely chopped 400g chicken mince 11/2 tbsp oyster sauce 11/2 tbsp fish sauce 40g fresh bean sprouts 12 cos lettuce leaves (about ½ lettuce) 1/2 firm but ripe avocado, peeled, and cut into cubes 1/2 lime, cut into 4 thin wedges
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Step 1 Bring a large saucepan of salted water to a boil. Add vermicelli and cook, stirring often, for about 1-2 mins or until barely tender. Drain in a sieve and rinse under cold water until cooled. Drain well and transfer to a bowl. Stir the cornflour and 2 tablespoons water in a small bowl to blend. Step 2 Heat a wok or frying pan over medium-high heat. Add the oil, then add the carrot, ginger, garlic, and chilli and cook for about 1 min, or until fragrant. Add the mince and cook, breaking it up with a spoon or spatula, for 2 mins or until almost cooked. Stir in the oyster sauce, fish sauce, and cornflour mixture. Cook for about 1-2 mins to allow the flavours to blend and the sauce to simmer and thicken slightly. Fold in the bean sprouts. Step 3 Divide the vermicelli among the lettuce cups. Top with the mince mixture. Garnish with the avocado and coriander, and serve with the lime wedges.
MAIN MEALS
Stuffed Chicken Breasts
Toad in the Hole
4 chicken breasts (with tenderloin attached if possible)
8-10 sausages
250g ricotta cheese
11/2 cups of self raising flour
1 cup spinach leaves Oil/cooking spray to oil pan
3 eggs 1/2 cup of plain flour 2 cups of milk 2 tsp of mustard, optional
Step 1 Chop spinach finely, place in a bowl and stir through ricotta cheese. Step 2 Using a small sharp knife, cut a pocket in the chicken fillets and stuff with spinach/ricotta filling, folding tenderloin over stuffing to secure. Step 3 In a well oiled pan, fry the fillets until cooked through, turning once. Alternatively, if fillets are very large then the pan can be placed in preheated oven at 180°C for 30 minutes. Feta or mozzarella may be used instead of ricotta. Ham may be used to create a stuffed parmigiana. Delicious cold as a summer meal with salad or as a sandwich filling.
Step 1 Pre-heat oven to 200°C. Place the sausages in a large baking dish, place in oven and cook for 20 minutes, turning at least once. Step 2 While sausages are cooking, sift the flour into a medium mixing bowl, add the milk and mustard and stir until a smooth batter is achieved. Step 3 Remove the sausages from the oven and pour the batter mix over the sausages. Replace in the oven and cook a further 20 min or until the batter is golden brown.
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Garlic Chicken with Zucchini Pasta 400g thin spaghetti 2 tbsp olive oil, plus extra to serve 2 chicken breast fillets 2 zucchini, peeled into ribbons 1 baby fennel, shaved 1 garlic clove, crushed Grated orange rind Chopped fresh dill
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Step 1 Cook the pasta in boiling salted water until al dente. Step 2 Meanwhile, heat 1 tablespoon of the oil in a frying pan over medium heat. Cook the chicken for 5 minutes each side or until cooked through. Slice. Step 3 Heat remaining oil in the pan. Cook zucchini, fennel and garlic for 1 to 2 minutes until soft. Toss with chicken, spaghetti, orange rind and dill. Serve drizzled with a little extra oil.
MAIN MEALS
Lamb, Spinach and Tomato Burgers
Easy Sweet and Sour Pork
500g lean lamb mince
500g pork, diced
1 tsp dried mixed herbs
2 tbsp cooking oil
2 garlic cloves, crushed
1 cup celery, sliced
50g baby spinach, finely shredded
1 cup carrots, sliced
2 small tomatoes, finely chopped
2 onions, sliced
1/4 cup chopped fresh basil
400g can pineapple pieces
2 spring onions, finely chopped
2 tbsp cornflour
1 tbsp olive oil
2 tbsp vinegar
Tomato sauce, steamed rice and vegetables, to serve
1-2 tbsp soy sauce
Step 1 Combine mince, herbs, garlic, spinach, tomato, basil and onion in a bowl. Season with salt using a Âź cup mixture per rissole. Roll into 12 rissoles. Place on a plate.
1 tbsp water
Step 2 Heat oil in a frying pan. Cook rissoles, in batches, for 2 minutes each side or until browned. Serve with sauce, rice and vegetables. Suggestions You could also serve the burgers on fresh hamburger buns or pita bread with lettuce, tomato, etc.
2 tbsp brown sugar 11/2 cups chicken stock 1 tsp salt 1/4 teaspoon pepper 1/4 teaspoon powdered ginger Step 1 Heat oil. Add pork and cook for 10 minutes stirring frequently. Step 2 Add celery, carrots, onions, salt pepper, stock and pineapple juice and cook until pork is tender. Step 3 Blend cornflour with water, vinegar, sugar, ginger and soy sauce in a separate saucepan. Stir until the mixture boils. Simmer 2 minutes. Step 4 Add to meat and vegetables. Keep some pineapple pieces for garnish. Add remaining pineapple to pork mixture.
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Barbecue Skewers 500g chicken, beef, lamb or pork, cut into cubes 185g salsa 4 tbsp sugar 7 tbsp soy sauce 1 tbsp salt 4 tbsp lemon juice 1/2 cup peanut butter 1/2 tsp cayenne pepper 1/2 tsp ground black pepper 2 cloves crushed garlic 1/2 bunch spring onions, chopped 2 green capsicums seeded and cut into cubes (similar size to meat)
Step 1 In a large mixing bowl, combine peanut butter, salsa, sugar, soy sauce, salt, lemon juice, cayenne pepper, black pepper, spring onions and garlic. Add meat and mix well. Cover and refrigerate for at least 4 hours. Step 2 While the meat is marinating, soak bamboo skewers for an hour to prevent them burning on BBQ. Step 3 Pre-heat the BBQ to a high heat, or pre-heat the grill. Step 4 Thread meat and capsicum onto skewers alternately. BBQ turning once, for 4 to 6 minutes, or grill until browned and cooked through. Note: For a vegetarian option, replace the meat with button mushrooms. Pineapple or red onion can also be added to skewers if required.
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MAIN MEALS
Minestrone Pasta 400g penne pasta
Bean and Spinach Korma
2 tbsp olive oil
2 tsp vegetable oil
1 medium onion, diced
1 small brown onion, chopped
2 carrots, finely diced
½ red capsicum, chopped
3 garlic cloves, crushed
2 tablespoons korma curry paste
4 silverbeet leaves, trimmed, shredded
⅓ cup vegetable stock
150g green beans, cut into 3cm lengths
160ml can coconut milk
400g can cannellini beans, drained
400g can cannellini beans, drained, rinsed
4 vine ripened tomatoes, diced ¾ cup ricotta Step 1 Cook pasta as per packet instructions. Drain, reserving ¼ cup cooking water. Step 2 Meanwhile, heat half the oil in a large frying pan over medium-high heat. Add onion, carrot and garlic. Cook, stirring occasionally, for 3 minutes or until starting to soften. Add silverbeet and green beans. Cook for 3 minutes or until beans are just tender. Reduce heat to medium-low. Step 3 Add beans and tomato. Season with salt and pepper. Add pasta to pan with reserved cooking water and cook for 2 minutes or until heated through. Step 4 Divide between serving bowls. Serve topped with ricotta and drizzle with remaining oil.
30g baby spinach Steamed Basmati rice and pappadums, to serve Step 1 Heat oil in a medium saucepan over medium heat. Add onion and capsicum. Cook, stirring, for 3 to 4 minutes or until vegetables are softened. Add curry paste. Cook, stirring, for 1 minute or until aromatic. Step 2 Add stock and coconut milk. Bring to the boil. Add beans. Reduce heat to medium-low. Cook, stirring, for 4 to 5 minutes or until heated through. Stir in spinach. Cook for 1 minute or until spinach is just wilted. Step 3 Serve with steamed rice and pappadums.
Tip: Use your favourite beans in this recipe in place of the cannellini beans – kidney would work well, or even chickpeas.
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Baked Tuna Risotto 1 tbsp olive oil 1 medium brown onion, chopped 1 medium red capsicum, sliced 2 medium zucchini, trimmed, halved, sliced 11/2 cups arborio rice 21/4 cups chicken stock 410g can chopped tomatoes with basil and garlic 425g can tuna in olive oil, drained, flaked Chopped fresh flat-leaf parsley leaves and grated parmesan cheese, to serve
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Step 1 Preheat oven to 180°C/160°C fan-forced. Heat oil in a large flameproof, ovenproof dish over medium-high heat. Add onion, capsicum and zucchini. Cook, stirring, for 5 minutes or until onion has softened. Add rice. Cook, stirring for 1 minute. Step 2 Add stock and tomato. Bring to the boil. Cover. Transfer to oven. Bake for 20 minutes, stirring halfway during cooking, or until liquid has absorbed. Step 3 Remove from oven. Add tuna. Stir gently to combine. Sprinkle with parsley. Serve with parmesan.
MAIN MEALS
Tofu and Eggplant in Black Bean Garlic Sauce
Mixed Vegetable Gnocchi
3½ tbsp peanut oil
500g pototoes
350g firm tofu, cut into 2cm cubes
2 cups flour
700g eggplant, cut into 2cm cubes
1 egg
1 green capsicum, deseeded, sliced
milk
5 spring onions, sliced diagonally into 2cm-long pieces
margarine
2½ tbsp black bean garlic sauce Extra spring onions, sliced, and steamed rice, to serve Step 1 Heat a wok over high heat until hot. Add 1 tablespoon oil. Swirl to coat. Add tofu. Stir-fry for 3 to 4 minutes or until golden. Transfer to a bowl. Cover with foil.
100g melted butter Step 1 Peel and halve the potatoes. Place them into a medium pot, cover with water and bring to boil. Cook for 15 to 20 minutes or until the potatoes are soft. Step 2 Drain the excess water from the pot and add margarine and milk as desired. Mash potatoes until smooth. Put aside and allow to cool.
Step 2 Reheat wok over high heat. Add 2 tablespoons oil. Swirl to coat. Add eggplant. Stir-fry for 6 to 7 minutes or until golden and tender. Add to tofu.
Step 3 Add egg, flour and butter and mix until smooth.
Step 3 Heat remaining 2 teaspoons oil in wok. Add capsicum and onions. Stirfry for 1 to 2 minutes or until softened. Return tofu and eggplant to wok with black bean garlic sauce. Stir-fry for 1 to 2 minutes or until heated through. Spoon into bowls. Top with extra onions. Serve with rice.
Step 5 Place the pieces into large heatproof bowl, cover with boiling water. Remove from water when floating. Add your favourite sauce and serve.
Step 4 Remove mixture from pot, form into sausages, and cut into 2cm pieces on a cutting board.
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Something Sweet
Barbecue Fruit Kebabs and Raspberry Coulis ½ pineapple 2 ripe but firm bananas 2 ripe but firm pears 4 ripe but firm fresh figs 2 ripe but firm peaches 1 tbsp of sugar For coulis 2 cups raspberries Grated zest and juice of ½ orange Sugar, to taste Step 1 Soak twelve bamboo skewers in cold water, to prevent them from burning. Step 2 Purée the raspberries with the orange zest and juice and the sugar in a blender or food processor. If you like, push the purée through a sieve to remove the raspberry seeds. Sweeten to taste and set aside. 42
Step 3 Pre-heat the grill. Peel and cut the pineapple, bananas, pears, figs and peaches into bite size pieces. Thread the pieces onto the skewers. Step 4 Sprinkle the kebabs with half of the lemon juice and sugar. Grill on one side for 3-4 minutes or until lightly tinged with brown. Turn kebabs over and sprinkle with the remaining lemon juice and sugar and grill for a further 3-4 minutes until lightly browned and a little caramelised. Step 5 Place two fruit kebabs on each plate, drizzle around the coulis and serve hot.
Anzac Biscuits 1 tbsp water, boiling ½ tsp bicarbonate of soda ¼ cup golden syrup 120g butter, melted 1 cup dessicated coconut 1 cup plain flour ¾ cup caster sugar 1½ cups rolled oats Step 1 Preheat oven to 180°C (160°C fan forced). Line 2 baking trays with baking paper. Step 2 Combine the flour, sugar, oats and coconut in a bowl. Make a well in the centre. Add the butter and golden syrup. Combine the bicarbonate of soda and water in a bowl. Add to well. Stir until combined. Step 3 Roll tablespoonfuls of mixture into balls. Place, 5cm apart, on prepared trays. Flatten slightly. Bake for 12-15 minutes or until golden brown. Cool on trays. 43
Yoghurt Berry Pops 8 wooden iceblock sticks 150g punnet blueberries 250g punnet strawberries, hulled, washed 500g container vanilla yoghurt Step 1 Place the strawberries and â…“ of the yoghurt in a blender or food processor and process until smooth. Pour evenly among eight 100ml-capacity iceblock moulds. Place in the freezer for 1 hour or until almost set. Step 2 Remove iceblocks from the freezer. Divide half the remaining yoghurt evenly among moulds. Tap moulds on a work surface to smooth tops. Place in the freezer for 1 hour or until almost set. Step 3 Place the blueberries and the remaining yoghurt in a blender or food 44
processor and process until smooth. Remove moulds from the freezer. Pour blueberry mixture evenly among moulds. Insert wooden iceblock sticks into the centres. Return to the freezer for a further 2 hours or until set. Remove from moulds and serve immediately.
This is a great recipe to get young children involved in proportional estimating and measuring. The scooping and pouring will also enhance their fine motor skills. You will need eight 100mlcapacity iceblock moulds for this recipe. If iceblock moulds are unavailable, you can freeze the berry mixtures in separate ice-cube trays to make bitesized pops.
SOMETHING SWEET
Pikelets 1 cup self-raising flour
Step 4 Turn over and cook other side for 1 minute until golden. Allow to cool and serve with butter.
1 egg ž cup milk 1 tbsp caster sugar Melted butter, to brush pan Extra butter, to serve Step 1 Sift flour and sugar together into a bowl with a pinch of salt. Step 2 Whisk milk and egg together, then add to dry ingredients, whisking until smooth. Step 3 Heat a non-stick frypan over medium heat and brush with a little melted butter. Drop level tablespoonfuls of the mixture into the pan and cook for half a minute or until bubbles appear on the surface. 45
Watermelon Ice Pops 5 cups seedless watermelon pulp ½ cup sugar ¼ cup mini chocolate chips 2 cups lime sorbet, softened Step 1 Purée watermelon and sugar in batches in your blender or food processor until smooth and strain into a medium bowl. Cover and freeze until the puree is slightly slushy, but not quite solid, about 2-3 hours. Remove from freezer, stir well and add in chocolate chips. Step 2 Place twelve disposable cups on a tray and spoon watermelon puree into cups, leaving about a 1cm left from the rim. Place tray in freezer for two hours, or until purée is solid, but not rock hard. 46
Step 3 Allow lime sorbet to soften a bit, then spread over the top of each portion of watermelon purée so that it comes up to the edge of the cup. Smooth sorbet with the back of a spoon and cover each cup with plastic wrap. Cut a small slit in the centre of each cup and insert a popsicle stick into each of the pops so it almost reaches the bottom of the cups. Freeze overnight. Pops can be frozen for up to two days. Step 4 Allow pops to sit at room temperature for about a minute, then gently pull out of the cups.
SOMETHING SWEET
Chocolate Brownies 1 tsp vanilla essence ¾ cup cocoa 250g butter 4 eggs 2 cups caster sugar 1½ cups plain flour Cocoa powder, extra, to dust
Step 3 Sift the flour and cocoa powder over the egg mixture and stir until well combined. Stir in the vanilla. Spread over the base of the prepared pan. Step 4 Bake for 30 minutes or until a skewer inserted into the centre comes out clean. Set aside in the pan to cool completely. Cut into pieces and dust with cocoa powder.
Step 1 Preheat oven to 180°C. Line a 20 x 30cm slab pan with non-stick baking paper. Step 2 Melt the butter in a saucepan over medium heat. Remove from heat. Stir in the sugar. Add the eggs, 1 at a time, and stir until mixture is thick and glossy.
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Bread and Butter Pudding 3 tbsp marmalade or jam 1 vanilla pod, split, seeds scraped 300ml thickened cream 300ml thin cream 175g caster sugar 50g unsalted butter 50g sultanas 12 slices white bread 4 eggs plus 4 egg yolks Step 1 Preheat the oven to 180°C. Lightly butter a 2-litre baking dish. Butter the bread, remove the crusts, then cut each slice into 2 triangles. Arrange triangles in layers in the dish, then sprinkle the sultanas in between layers. Don’t put any sultanas on the top layer as they will burn. Step 2 Whisk together the eggs, egg yolks and caster sugar. Place both creams in 48
a saucepan with the vanilla pod and seeds and heat until it almost starts to boil. Pour cream over the egg mixture and whisk lightly to combine. Strain mixture over bread slices, making sure not to dislodge them. Set pudding aside for at least 30 minutes. Step 3 Place the baking dish in a large roasting pan and pour enough boiling water into the pan to come halfway up the sides of the baking dish. Step 4 Cover the dish loosely with foil, place in the oven and bake for 15 minutes. Remove the foil and bake the pudding uncovered for a further 15 minutes or until golden. Step 5 Heat the marmalade or jam in the microwave for about 40 seconds or in a small saucepan over low heat for 1-2 minutes until spreadable. Remove pudding from oven and use a pastry brush to spread marmalade or jam over top. Return to oven for 2-3 minutes then serve immediately.
SOMETHING SWEET
Self-Saucing Chocolate Pudding
Boiled Fruit Cake
Pudding
60g almonds (can be omitted)
1 cup self-raising flour
30g glacé cherries
½ tsp salt
125g butter
1 tsp of vanilla essence
1 cup brown sugar
¾ cup sugar
1 cup water
2 tbsp cocoa
1 tsp mixed spice
½ cup milk
1 tsp bicarbonate of soda
2 tbsp butter (not margarine)
1 cup self-raising flour
350g mixed fruit
1 cup plain flour Sauce ¾ cup brown sugar ¼ cup cocoa 1¼ cup boiling water Step 1 Sift flour, salt, sugar and cocoa into a bowl. Step 2 Gradually stir in milk, vanilla and melted butter. Once the mixture is smooth and lumps are removed pour it into an oven dish. Step 3 Mix together the sauce ingredients. Gently pour the ingredients over the uncooked pudding base. Bake in oven at 180°C for 40 minutes. Serve hot.
2 eggs Step 1 Place dried fruit, nuts, glacé cherries, sugar, butter, mixed spice, bicarbonate of soda and water in a pot. Bring to boil and allow to boil for one minute. Allow to cool. Step 2 When cool, mix in flours and eggs. When mixed thoughly put into greased, paper-lined cake tin. Step 3 Bake for 1½ hours in 170°C oven. If starting to brown on top too quickly, place brown paper over top. A lunch bag is ideal.
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Useful Tips Smart Tips for Healthy Eating on a Budget • Buy frozen and canned vegetables when they are cheaper than buying them fresh. They will also keep for longer. Also consider buying frozen when that particular vegetable is not in season. • Try to have a vegetarian meal each week using eggs or lentils. • Buy generic brands ie. no name / home brand where possible. • Add some canned kidney beans, lentils or other legumes to mince dishes to make the meat go further. • Buy items in bulk, such as breakfast cereals, rice, pasta and baked beans. • Stop and think if you really need the novelty packaging. If you don’t need the fancy containers then try to pick the foods in plain packaging. • Always check your register docket as sometimes the checkouts make mistakes. • Don’t shop when you are hungry as you are more likely to buy things you don’t want or need.
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• Buy your cheese in block form and grate it yourself. • Purchase all your basic items first, such as bread products, dairy, fruit and vegetables, cereals, meat and poultry before considering ‘luxury items' such as snack foods, lollies, sugary drinks and other treats.
The Easy Way to Tell if Something is Still Okay to Eat Foods with a use by date must be eaten or thrown away by the specified date. After this date, foods may be unsafe to eat even if they look fine because the nutrients in the food may become unstable or a buildup of bacteria may occur.
Common 'use-by' foods include milk, dairy and small goods. Best before foods are still safe to eat after the date has passed as long as they have not deteriorated or perished. The best before date indicates that the product may lose some of its quality after the date passes. You can expect these foods to retain their colour, taste, texture and flavor as long as they are stored correctly. Common best before foods include canned foods, cereals, biscuits, sauces, chocolate, sugar, flour and frozen foods. Foods can legally be sold after a best before date as long as they are not deteriorated, perished or damaged.
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Time Organisation / Money Saving
Basic Pantry List
Make larger portions - batch cooking. Double the quantity of family favourite recipes to make enough to last more than one meal. Many meals can be successfully frozen if you prefer not to eat the same meal more than once per week.
Herbs/Spices
Gather the supermarket catalogues that come in your letterbox and circle all of the items you use regularly and purchase when they are on sale.
Cumin
Menu Planning
Salt and pepper Garlic powder / minced / fresh Onion powder Chilli powder Cinnamon Oregano Basil Parsley
Prepare and follow a simple menu organiser. You can plan your meals for the week, a fortnight or a month in less than a couple of hours. Planning your meals means that you can ensure you and your family are eating a varied, well-balanced diet from each of the food groups. Each food group provides different types and amounts of key nutrients.
Ginger
Create weekly or fortnightly shopping lists and stick to them. It cuts out those extra trips you would make to the supermarket where you may be tempted to purchase items you don’t need. It also supports healthy eating as you are planning ahead.
Chick peas / lentils
Basic Pantry List
Evaporated milk
It's wise to have some basics on hand that you will reguarly use when preparing your meals. Over time you will no doubt develop your own set of basic ingredients that you consistently use.
Baking goods
The following list may assist as a guide: 52
Stock cubes / stock powder Canned goods Tomatoes Tomato paste / passata Kidney beans / cannelini beans Baked beans Fruit Tuna Coconut milk
Rice Pasta Couscous
USEFUL TIPS
Noodles
Basics
Dried beans / pulses
Bread
Corn flour
Milk
Breakfast cereal
Coffee
Oats
Tea
Plain and self raising flour
Butter/margarine
Sugar (white, brown, raw)
Jams and spreads
Vanilla essence / extract
Honey
Baking powder
Fresh fruit
Bi carb soda
Fresh vegetables
Cocoa
Frozen fruit
Nuts and seeds
Frozen vegetables
Condiments Tomato sauce
Protein
Mustard
Cheese
Mayonnaise
Yoghurt
Pickles
Eggs
Soy sauce
Tofu
Worcestershire sauce
Meat
Fish sauce
Fish
Chilli sauce
Poultry
Curry paste Vegetable oil Vinegar Gravy powder
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Improving Tastes & Textures
Basic Cooking Methods
Season Your Food Well. A dash of salt and pepper can really make the flavours of a dish come alive. If you are uncertain about quantities the best thing you can do is to taste it and add more as required.
For a family of four, use 1 mug of dry rice and 2 same sized mugs of boiling water. Add all to pot, bring to boil. Allow to boil for 5 mins then turn heat off leaving lid on pot. Sit for further 10 minutes, serve.
Use butter in your cooking. Using butter in your cooking adds a delicious slightly nutty flavour to your food. Where possible use unsalted butter as this ensures that there is no more salt than what is necessary.
Sautéing
Make use of sauces. A good sauce can transform a dull flavourless dish into something much more exciting and delicious. Learning a few basic sauce recipes can enhance everyday dishes and add to the variety of your meals.
Cheats White Sauce Heat 3 cups of milk either in microwave or on stovetop. In another bowl/jug combine 2 cups grated cheese. Toss through ½ cup of cornflower to the cheese. Pour in heated milk. If sauce doesn’t thicken add a little more corn flour at a time until sauce thickens. Use white sauce for lasagne, moussaka, pasta dishes etc.
Experiment with herbs and spices. Herbs and spices can single handedly give a dish a distinct flavour or colour. Some spices will make a dish more spicy while others can sweeten or change the colour. 54
Easy Rice Cooking Method
Uses conduction to transfer heat from a hot sauté pan to food with the aid of a small amount of hot fat. To sauté food properly, begin by heating sauté pan (fry pan will do) on the stove top, then add a small amount of fat. The fat should just cover the bottom of the pan. Heat the fat to the point where it just begins to smoke. The food to be cooked should be as dry as possible when added to the pan to promote browning and to prevent excessive spattering. The heat should be adjusted so that the food cooks thoroughly. It should not be so hot that the outside of the food burns before the inside is cooked. Slow Cooking Slow cookers are a great way of cooking a meal that can be started in the morning and be done by the end of the day. They range in price, but the basic inexpensive models are all most cooks will need. It is a great way to use less expensive cuts of meat into tasty, tender meals such as stews, curries, casseroles, soups and braises. The following table converts the time required to use a slow cooker for suitable meals.
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Slow Cooker Time Comparisons Oven/Stovetop
Slow Cooker - Low
Slow Cooker - High
15-30 minutes
4–6 hours
1½–2½ hours
35-45 minutes
6–8 hours
3–4 hours
50-180 minutes
8–10 hours
4–6 hours
Basic Conversions Liquid measures
Dry ingredients
¼ cup
⅓ cup ½ cup 1 cup
1 tsp
6ml
Breadcrumbs, coconut
25g
30g
45g
90g
1 tbsp
15ml
Plain & self-raising flour
40g
50g
75g
150g
⅛ cup
30ml
Sugar
60g
80g
120g
240g
¼ cup
60ml
Icing sugar
40g
60g
80g
150g
⅓ cup
80ml
Brown sugar
55g
70g
100g
200g
½ cup
120ml
Butter
60g
80g
125g
250g
1 cup
240ml
Rice, uncooked
50g
70g
100g
200g
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A Balanced Diet Some simple guidelines make it easy to have a balanced diet and to eat nutritious, healthy food. The 5 food groups The best way to eat healthily is to choose a variety of foods from each of the 5 food groups every day: • Grains and cereals • Vegetables and legumes (beans) • Fruit • Lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts, seeds • Milk, cheese, yoghurt or alternatives. Each food group has important nutrients. The amount of each food you need will vary during your life, depending on factors such as how active you are and whether or not you are growing, pregnant, breastfeeding and more. Grains and Cereal Foods
• look for different colours: greens like beans, peas and broccoli red, orange or yellow vegetables like capsicums, tomatoes, carrots, sweet potato and pumpkin purple vegetables like red cabbage and eggplant white vegetables like cauliflower, mushrooms and potatoes It is best to include a mix of raw and cooked vegetables. You could include a salad with lunch and cooked vegetables for dinner. Fruit Fresh fruit is a good source of vitamins and dietary fibre. It’s best to eat fresh fruit when possible. If you want to have fruit juices, have it only occasionally. Half a cup is enough. Fruit juices lack fibre and they’re not filling. Their acidity can also damage tooth enamel. Commercial fruit juices are often high in sugars.
Wholegrains have protein, dietary fibre, minerals and vitamins. In processed grains, some of these nutrients are lost.
Dried fruit also has a high sugar content. It is only suitable as an occasional extra.
Vegetables and Legumes
Lean meat, poultry, fish, eggs, tofu, nuts and seeds.
Vegetables and legumes have hundreds of natural nutrients such as vitamins, minerals, and dietary fibre. To get the most from this group: • choose vegetables and legumes in season 56
These foods provide protein, iron, minerals and vitamins. Legumes, nuts and seeds also have dietary fibre. It’s good to choose a variety of foods from this group. Adults should eat no more than 500g of red meat a week. There is evidence that those eating more than 500g of red
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meat may have an increased risk of bowel cancer. Dairy Milk, yoghurt and cheese give you protein, vitamins and calcium. Soy drinks with added calcium can be used as a milk substitute for children over 12 months.
Treats You should also limit the amount of treats (alcohol, sugary/sports drinks, sweets and fatty foods) in your diet and not replace meals regularly with these items.
Water
Some nut or oat milks have added calcium but they lack vitamin B12 and enough protein. Check your child’s total diet with a doctor or qualified dietician before using them.
Drinking plenty of water helps our body perform at its best physically, increases energy levels and relieves fatigue. It is particularly important during intense exercise or high heat to drink enough water.
Children should have full-cream milk until aged 2. Reduced-fat varieties may be suitable after that.
Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert.
If you use plant-based alternatives to milk, like soy milk, check that they have at least 100mg calcium per 100mL.
Drinking enough water adds fluids to the colon which helps keep bowel movements regular. Water also assists your body to get rid of waste through sweat and urination which reduces the risk of kidney stones and urinary tract infections.
Drinks Apart from milk, the ideal drink for children is tap water. Fats and Oils We need small amounts of fats and oils every day to support heart health and brain function. We should choose foods that contain healthy fats rather than saturated fats and trans fats.
Dehydration can trigger headaches, migraines and back pain too in some individuals. It is recommended for adults to drink 8–10 cups (2–2.5L) and for children to drink between 4–6 cups (1–1.5L) of fluid per day; most of which should be water.
Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. We also get healthy fats from foods in the other food groups, such as avocados, nuts, seeds and fish, so we only need a little extra from oils and spreads each day. 57
Grains and Cereal Foods Adult: 6-7 serves daily Child 9+: 4-7 serves daily Child 2-8: 4 serves daily
Vegetables and Legumes Adult: 5-6 serves daily Child 9+: 5-5½ serves daily Child 2-8: 2½-4½ serves daily
Grain foods include rolled oats, brown rice, wholemeal and wholegrain breads, cracked wheat, barley, buckwheat and breakfast cereals like muesli.
1 Serve =
Raw: Cabbage, spinach, kale, lettuce, cucumber, capsicum, carrot, celery, tomato.
1 Serve =
Cooked: Potato, sweet potato, turnip, parsnip, onion, cauliflower, broccoli, leek, corn, brussel sprouts, asparagus, eggplant, mushroom, zucchini.
1 slice bread ½ cup cooked rice ½ cup cooked pasta ¼ cup muesli ⅔ cup cereal
75 grams, or: 1 cup raw veg ½ cup legumes 1 small potato ½ cup cooked veg
Legumes: Lentils, chickpeas, cannelini beans, split peas (canned or dried)
Apple, banana, pear, apricot, orange, mandarin, lemon, kiwi fruit, avocado, plum, grapes, berries, mango, pineapple, watermelon.
1 Serve =
Meat, Fish, Eggs, Tofu, Legumes, Nuts and Seeds
Beef, lamb, pork, chicken, turkey, kangaroo.
1 Serve =
Adult: 2½-3 serves daily Child 9+: 1-1½ serves daily Child 2-8: 2½ serves daily
Almonds, sunflower seeds, pepitas, walnuts, tofu, egg, tahini, peanut butter, lentils, chickpeas, beans
Fruit Adult: 2 serves daily Child 9+: 2 serves daily Child 2-8: 1-1½ serves daily
Milk, Cheese and Yoghurt Adult: 2½-4 serves daily Child 9+: 2½ -3½ serves daily Child 2-8: 1½-2 serves daily
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Seafood: Prawns, mussells, fresh fish, canned tuna/salmon
Milk, ricotta, feta cheese, cottage cheese, cheddar, parmesan, mozzarella, yoghurt Dairy free alternatives: 100g almonds with skin, 60g sardines, 1/2 cup canned salmon, 100g firm tofu, soy milk (100mg of calcium per 100ml)
1 piece fruit 2 pieces small fruit (kiwi fruit, plums)
65g cooked red meat 30g nuts or seeds 80g poultry 100g fish 170g tofu 1 cup legumes 2 eggs
1 Serve = 1 cup milk 1 cup soy milk ½ cup soft cheese 2 slices cheese 200g yoghurt
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What Makes a Balanced Diet?
Water Include plenty of fresh water as part of your daily diet
Fats and Oils
Treats
1 Serve = 7-10 grams
Occassionally and in small amounts
Olive oil, butter, canola oil, sunflower oil, rice bran oil, margarine
Alcohol, sugary drinks, chips, lollies, snacks
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Some Easy Ways to Make a Meal with Eggs Eggs are a quick and easy meal choice if you are stuck for ideas or haven't had a chance to shop. They are a good source of protein, last well if stored in the fridge and can be used in many different ways.
Boiled Eggs
Scrambled Eggs
A boiled egg is cooked in its shell in boiling water. Making them is simple. Fill a pot with enough water to cover your eggs by about 5cm. Bring to a boil and carefully drop in the eggs and leave them for:
Whisk 4 eggs in a bowl. As an option, add 1/4 cup of milk or cream. Season with salt and pepper to taste. Heat pan over medium heat and grease with 2 tablespoons of butter. Pour in egg mixture. With a spatula, gently pull the eggs across the pan, forming large soft curds. Once eggs are cooked, remove from pan. A sprinkle of cheese, spring onions, ham, or herbs are also great additions to complement the eggs.
Soft boiled: 3 minutes Medium boiled: 5 minutes Hard boiled: 8-10 minutes For easier peeling, place the eggs immediately in an ice water bath after boiling, then gently tap and roll them on a counter. Tip: you can hard boil a bunch of eggs at a time and refrigerate them. Eat them with a sprinkle of salt, or chop onto salads. 60
Fried Eggs - Sunny Side Up Sunny side up means your egg yolk looks like a bright morning sun. To make: crack an egg directly into your greased frying pan. Then fry it until the edges brown, WITHOUT flipping. Flipping your sunny side up egg turns it into an over easy egg. The yolk is runny, and depending on how long you fry it, the white is completely or partially set. We refer to these as runny or “dipping� eggs. The runny yolk is great for dipping toast into.
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Poached Eggs
Omelette
Frittata
The methods for poaching vary. If you’re poaching at home it’s much easier than you may think. The two methods that work the best are:
Make sure the eggs are at room temperature before cooking. Cold eggs will take longer to set and this may result in overcooking.
Frittata is a great way to use leftovers for a new meal. Cooked meat, and roasted or cooked vegetables can be chopped up and put into an oiled oven proof pan or baking dish. Mix together 6 eggs, ½ cup cream or ¾ cup milk, ½ cup of grated cheese. Pour this over the leftovers. Pan fry for about 5 minutes then place under grill until cooked through and brown on top. Alternatively, place in an oven, preheated to 190°C, and cook for 35-40 minutes.
The Whirlpool. Heat your water to a simmer. Add a dash of vinegar. Crack the egg into a tiny bowl. Swirl the water in your pan to create a whirlpool, then carefully drop the egg into the centre. The swirling pulls whites altogether in the centre. Leave it in the water for about five minutes, then lift out with a slotted spoon. The Strainer. Heat water. Add vinegar. Crack the egg into a mesh strainer to let the most watery portion of the whites drip out – this prevents danglers. Carefully transfer the egg from the strainer into the water. Cook for about five minutes. Lift out with a slotted spoon.
To obtain a fluffy texture, a small amount of milk or cream is added. Beat the eggs well until there are no more flecks of white. Melt butter in the pan over medium heat. When the butter bubbles die down, add egg mixture. Butter gives it a more rich texture and taste, however you can use oil if you prefer. When cooked well, the bottom of the omelette should not be brown but a vibrant yellow colour. Add the toppings once the egg has set, then fold. Use a small nonstick pan for best results.
French toast is a great way to use stale bread. Per person you need 1 egg and ¼ cup milk. (You can add a couple of drops of vanilla and a grind of nutmeg or cinnamon). Mix the eggs and milk together and add two or three slices of bread. Soak bread in mixture and cook in fry pan for a couple of minutes until golden brown. Turn and then cook the other side. Serve with fresh fruit and a drizzle of maple syrup. 61
12 Quick and Easy Meal Ideas
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Quick Chicken Dinner
Bought cooked chicken, a baked spud in the oven and coleslaw.
Brown Rice with Tuna & Vegetables
Combine brown rice (90 second microwave rice) with mixed frozen vegetables and tuna (flavoured e.g. lemon pepper).
Baked Jacket Potato
Jacket potato with tuna, sour cream, corn and lemon juice. Or jacket potato topped with anything in fridge/cupboardspaghetti, beans, cheese etc.
Creamy Ravioli and Vegetables
Boil ravioli and frozen mixed vegetables in the same pot. Once cooked, drain, add cream and stir.
Cheesy Tuna Pasta
Couldn’t be simpler. Boil pasta in a pot, when cooked drain it, put it back in pot and stir in canned tuna. Serve into bowls with some grated cheese.
Speedy Fried Rice
Fried rice. While rice is cooking fry up egg, bacon, frozen vegies etc and add the cooked rice with soy sauce.
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7 8 9 10 11 12
Roast Chicken Roll
Supermarket roast chicken and deli potato salad on a bread roll.
Cheesy Spinach Tortellini Soup
A family packet of cheese and spinach tortellini, cook in 1 litre of stock. Add half a bag of spinach leaves and top with grated parmesan for a yummy soup.
Spaghetti Bolognaise
Cooked pasta with defrosted homemade spaghetti sauce and chopped up salami.
Warm Chicken Salad
Bought roast chicken shredded, risoni pasta, salad leaves and feta and cheddar cheese for a warm salad.
Scrambled Eggs and More
Scrambled eggs with bacon, onion and tomato added to it.
Wedges with Bacon & Cheese
Potato or sweet potato wedges topped with bacon and cheese.
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well
fed
a work for the dole project