Archive for category: Recipes

Ingredients

• 2 tbsp extra virgin olive oil
• 1 onion, sliced
• 2 garlic cloves, crushed
• 2 tsp ground coriander
• 1 tsp ground cumin
• 2 x 250g packets microwave brown rice
• 4 spring onions (chopped)
• 400g can chickpeas, rinsed and drained
• 1 cup chicken/vegetable stock
• 120g baby spinach leaves
• 1/3 cup raisins

Directions

1. Heat the oil in a saucepan over medium heat. Add the onion, garlic, spices, salt and pepper. Cook, stirring, for 10 minutes or until onion is softened.
2. Add the rice, chickpeas and stock, bring to the boil over high heat, then reduce heat to medium, cover and simmer for 5 minutes or until rice is cooked through.
3. Remove the pan from the heat, stir in spinach and raisins. Cover, stand for 5 minutes to wilt spinach slightly, then serve.

Nutrition

Per serving:

• Calories: 385 (1612kj)
• Fat: 13.6g
• Carbohydrates: 52.7g
• Fibre: 8.3g
• Protein: 11g

 

Ingredients

• 1 medium zucchini (grated)
• 1 carrot
• 1/3 cup frozen peas
• 1/3 cup corn kernels
• 1 garlic clove (crushed)
• 1 tablespoon (metric) water
• 4 spring onions (chopped)
• 1/2 cup Australian reduced fat cheddar cheese (grated)
• 1/3 Australian reduced fat feta cheese (crumbled)
• 4 eggs (lightly beaten)
• ¼ cup Australian reduced fat milk
• ¼ cup fresh herbs (parsley, mint, chives, basil) (chopped)
• ½ cup self-raising flour
• 8 cherry tomatoes (halved)
• 1 tablespoon (metric) fresh basil leaves. Torn (for serving)

Directions

1. Heat a non-stick frypan, add zucchini, carrot, peas, corn, garlic and water and cook until softened. Cool slightly.
2. Combine cooked vegetables with spring onions, cheddar, feta, eggs, milk, herbs and flour. Spoon mixture into a lined 28cm x 18cm slab pan. Stud cherry tomatoes onto mixture decoratively and bake at 180°C for 35 minutes or until golden and cooked.
3. Rest for 10-15 minutes before sprinkling with basil, slicing into small squares and serving.

Nutrition

Per serving:

• Energy: 593kJ
• Protein: 10.3g
• Fat: 6.3g (Saturated fat 3g)
• Carbohydrates: 10.1g
• Sugars: 2.3g
• Fibre: 1.9g
• Sodium: 277mg
• Calcium: 139mg
• Iron: 1.1mg

Tips/Handy Hints: This can also be served cold in school lunch boxes or as a side dish to a main meal. For adults: Stud the slice with sundried tomatoes in place of cherry tomatoes, and serve with a spicy relish or chutney.

 

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 2 cups reduced-sodium beef broth, or vegetable broth
• 1 medium russet potato, peeled and diced
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 cups steamed cubed beets, 1/2-inch cubes
• 2 teaspoons red-wine vinegar
• 1/4 cup reduced-fat sour cream
• 1 tablespoon prepared horseradish
• 1 tablespoon fresh chopped parsley

Directions

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes.
2. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes.
3. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
4. Combine sour cream and horseradish in a small bowl.
5. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Nutrition

Per serving:

• 172 calories
• 10 g fat (2 g sat, 6 g mono)
• 6 mg cholesterol
• 18 g carbohydrates
• 0 g added sugars
• 5 g protein
• 3 g fiber
• 395 mg sodium
• 534 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Potassium (15% dv).

 

Ingredients

• 2 finely chopped onions
• 4 finely chopped cloves of garlic
• 1/2 – 1 tsp. chilli powder
• 1 tsp salt
• 1 tsp tumeric
• 1 tsp paprika
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 tsp garam masala
• 2 x 400g cans of chickpeas
• 2 x 400g cans tomatoes

Directions

1. Heat oil briefly and add garlic and onion. Set pan to medium heat and stir till onion and garlic is soft.
2. Add ingredients from chilli to coriander. Stir for 60 seconds.
3. Add chickpeas and tomatoes including liquid from tomato tin.
4. Cover, reduce heat to low and cook for 20 minutes stirring occasionally.
5. Add garam masala.
6. Cover again and cook for 10 minutes.