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Ingredients
- 1⁄2 Teaspoon (Metric) bicarbonate soda
- 1 egg (lightly beaten)
- 2 Cup wholemeal self-raising flour
- 2 Tablespoon (Metric) orange breakfast marmalade
- 1⁄2 Cup orange juice (freshly squeezed)
- 1⁄4 Cup sugar (brown)
- 1⁄2 Cup vanilla yogurt (low fat)
Directions
- Pre-heat oven to 200oC.
- Lightly coat a 12-cup muffin tray with cooking spray
- Sift the flour and bicarbonate soda into a medium bowl. Combine the yoghurt, orange juice and sugar. Add mixture to the flour. Add the egg and stir to combine, being careful not to over mix.
- Spoon mixture into the prepared tray and bake for 12 to 15 minutes.
- Heat marmalade in the microwave for 30 seconds. Brush over cooked muffins.
Ingredients
- 1 Tbs. vegetable oil
- ½ medium onion, diced
- 1 Tbs. garam masala
- 1 Tbs. tomato paste
- 2 tsp. grated fresh ginger
- 1 serrano chile, minced
- 2 15-oz. cans chickpeas, rinsed and drained
- 1 28-oz. can crushed tomatoes
- ½ cup low-fat Greek-style yogurt
- ¼ cup chopped cilantro
Directions
- Heat oil in skillet over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garam masala, tomato paste, ginger, and serrano chile, and season with salt, if desired. Sauté 1 minute more.
- Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes. Remove from heat, and stir in yogurt and cilantro.
Ingredients
- Slice bread (wholemeal preferably)
- 2 Cup fat reduced milk
- 2 Eggs (lightly beaten)
- 1 Cup low fat ricotta cheese
- 1 1⁄2 Teaspoon cinnamon sugar
- 250 Gram mixed berries
- 2 Tablespoon (Metric) honey
Directions
- Dip bread, one slice at a time into combined milk and eggs, draining excess.
- Heat a non stick frypan over medium heat and cook bread on both sides until golden brown.
- Divide French toast between serving plates and top with combined ricotta cheese and cinnamon sugar. Sprinkle with mixed berries and a drizzle of honey.
Ingredients
- 1 tablespoon olive oil, plus extra to drizzle
- 4 lean pork loin steaks or chops
- 250g punnet cherry tomatoes
- 25g pine nuts
- Good splash balsamic vinegar
- Handful of basil leaves
Directions
- Preheat the oven to 180°C.
- Heat the oil in a large frypan over medium heat and cook the pork steaks or chops for 1-2 minutes each side until golden brown. Transfer to a large roasting pan, spaced well apart. Cut the tomatoes in half and scatter over the pork, followed by the pine nuts.
- Season well. Place the roasting pan in the oven and roast for 12-15 minutes until the pork is tender. Remove from the oven, sprinkle over the vinegar and scatter with the fresh basil leaves.
- Spoon the pork, tomatoes and basil onto 4 warm plates. Serve drizzled with a little extra olive oil.
Ingredients
- 400 g can no-added-salt diced tomatoes with basil, onion and garlic
- 2 small skinless chicken breasts, fat trimmed
- 20 basil leaves
- 270 g jar 97% fat free sundried tomatoes, drained
- 270 g jar char-grilled capsicum or roasted pepper strips, drained
- 2 cups baby spinach leaves
- 1 cup reduced-fat mozzarella cheese
- 800 g sweet potato, peeled and cut into 1 1/2cm dice
- 1/4 – 1/2 cup low-fat milk
- basil leaves, extra, to serve
- 1/2 red chilli, chopped (optional)
Directions
- Preheat oven to 200°C (180°C fan forced).
- Spread ¼ cup diced tomato in the base of a large ovenproof dish.
- Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.
- Place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.
- Divide sweet potato and chicken between serving plates, sprinkle with basil.
- Serve with fresh chilli for extra heat.
Ingredients
- 300g good-quality dark chocolate, roughly chopped
- 3 eggs
- 1/4 cup (55g) caster sugar
- 1 tablespoon good-quality cocoa powder, sifted
- 300ml thickened cream, plus extra whipped cream to serve
- Grated chocolate, to serve
Directions
- Place the chocolate in a heatproof bowl over a pan of gently simmering water (don’t let the bowl touch the water). Stir until melted. Remove bowl from heat and set aside to cool slightly.
- Place eggs and sugar in a large bowl and beat with electric beaters for 5 minutes, or until mixture is pale, thick and doubled in volume. Fold in cooled chocolate and cocoa powder until combined.
- In a separate bowl, whip cream until thickened (be careful not to over-beat). Use a large metal spoon to carefully fold the cream into the chocolate mixture, trying to keep the mixture as light as possible. Spoon into 6 serving glasses and chill in fridge for at least 1 hour. Remove from fridge 15 minutes before serving, then top with extra whipped cream and grated chocolate to serve.
Ingredients
- 6 eggs, separated
- 1 1/4 cups (270g) caster sugar
- 2 teaspoons cornflour
- 1 teaspoon white vinegar
- 1/2 teaspoon vanilla extract
- 300ml thickened cream
- 2 tablespoons icing sugar mixture, sifted
- Finely shredded rind and juice of 2 limes
- 2 Lady finger bananas, thinly sliced diagonally
- 3 golden kiwifruit, peeled, thinly sliced
- 2 starfruit, thinly sliced
- Pulp of 2-3 passionfruit
Directions
- Preheat oven to 120°C. Line an oven tray with foil. Brush with melted butter and dust with cornflour, shaking off excess. Mark a 24cm-diameter circle on foil.
- Use an electric mixer to whisk egg whites in a clean dry bowl until soft peaks form. Gradually add sugar, 1 tablespoon at a time, beating well after each addition, until meringue is thick and glossy and sugar dissolved. Rub a little meringue between fingers. If still “gritty” with sugar, continue to whisk until sugar dissolves. Add cornflour, vinegar and vanilla and whisk until just combined. Spoon meringue onto the foil, using the marked circle as a guide. Smooth sides and top of pavlova. Use a small spatula to forms little peaks around edge of pavlova. Bake in oven for 11/2 hours or until pavlova is dry to the touch. Turn off oven. Leave pavlova in oven with the door ajar to cool completely. When completely cold, transfer to serving plate or store in an airtight container until required.
- Use an electric mixer to whisk the cream and icing sugar in a medium bowl until firm peaks form. Spoon cream onto the top of pavlova. Pour lime juice into a ceramic or glass bowl. Add banana slices and toss to coat with juice. Drain. Decorate pavlova with banana, kiwifruit, starfruit, passion fruit and lime rind.
Ingredients
- 350g plain flour
- 1 teaspoon bicarb soda
- 2 teaspoons ground ginger
- 100g butter
- 150g brown sugar
- 4 tablespoons golden syrup
- 1 egg
- currants, choc chips and/or nuts to decorate
Directions
- Preheat oven to 190 degrees C. Sift together the flour, ginger and bicarb soda. Chop the butter and rub into the flour mixture until it resembles fine bread crumbs. Stir in the sugar.
- Beat together the syrup and the egg, and stir into flour mixture. Knead with floured hands to form a smooth dough.
- Roll out on a floured surface till it’s about 0.5 cm thick. Using a gingerbread man cutter, cut shapes until all of the dough has been used, rerolling the trimmings. Lay these on lined baking trays.
- Decorate with currants, choc chips, nuts or however for the eyes and buttons.
- Bake at 190 degrees C for 15 mins, until golden brown. Cool on a wire rack.
Ingredients
- 1 large (425g) can tuna, drained and flaked
- ¼ capsicum, chopped
- 2 tbsp mayonnaise, 97% fat-free
- 2 tsp Dijon mustard
- 4 English muffins, halved and toasted
- 8 tomato slices
- 200g reduced-fat baked ricotta, sliced
Directions
- Combine all ingredients except muffins, tomato and baked ricotta.
- Spoon the tuna mixture evenly over the muffin halves
- Top with a slice of tomato and slices of baked ricotta.
- Place remaining English muffin lids on top.
- Place in a pre-heated 200ºC oven for 8 minutes. Serve immediately.
Ingredients
- 500g (About 4 cups) butternut pumpkin diced
- 2 onions diced
- 1 large sliced carrot
- 2 teaspoons chicken stock powder
- ½ teaspoon nutmeg
- Salt and pepper to taste
Method
- In a large saucepan cover all ingredients with water. Bring to boil, then reduce heat, simmer covered for 20-25 minutes or until vegetables are soft when tested. Puree soup in a food processor, add salt and pepper to taste.
Nutritional Information
Per Serve
- Calories: 96 (402kj)
- Fat: 1.2g
- Carbohydrate: 9.3g
- Fibre: 4.7g
- Protein: 4.2g
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