Grilled lime and pepper ocean trout recipe

 

2 teaspoons finely grated lime rind

½ teaspoon cracked black pepper

2 tablespoons olive oil

2 tablespoons finely chopped fresh chives

4 (720g) ocean trout cutlets

1 large red onion (300g)

2 medium limes (160g)

 

Combine rind, pepper, oil and chives in large bowl, add fish, and turn to coat in mixture.

Cut onion and limes into wedges. Char – grill (or grill or barbecue) fish, onion and lime, until onion and lime are browned and fish is browned both sides and just cooked through serve fish with onion and lime.

SERVES: 4

FAT: 1328KJ

 

Blackened fish with lemon butter recipe

4 (800g) firm white fish cutlets

20g butter, melted

1 teaspoon garlic salt

2 teaspoons cracked black pepper

½ teaspoon sweet paprika

1 ½ teaspoons dried thyme leaves

 

Lemon butter

60g butter, melted

1 green onion, sliced thinly

1 tablespoon lemon juice

 

Brush both sides of fish with butter, sprinkle evenly with combined remaining ingredients.

Barbecue (or grill or char-grill) fish, until browned both sides and just cooked through.

Serve fish drizzled with lemon butter.

Lemon butter combine ingredients in small bowl.

SERVES: 4

FAT: 1500KJ

 

 

 

Asian-style chicken noodle soup recipe

 

1 tablespoon peanut oil

500g chicken thigh fillets, sliced thinly

2 teaspoons grated fresh ginger

100g shiitake mushrooms, sliced thinly

1.5 litres (6 cups) chicken stock

2 cups (500ml) water

1 tablespoon soy sauce

½ teaspoon sesame oil

¼ cup (35g) cornflour

¼ cup (60ml) water, extra

85g packet instant noodles

130g can corn kernels, drained

130g can creamed corn

6 green onions, chopped finely

 

Heat peanut oil in large saucepan, cook chicken, in batches, until browned lightly.

Add ginger and mushrooms, cook, stirring until fragrant. Add stock, the water, sauce and sesame oil.

Stir in blended cornflour  and extra water, cook , stirring until soup boils and thickens. Break noodles in half , add to soup with both types of corn and onion. Simmer, uncovered, about 2 minutes or until noodles are tender.

 

SERVES: 4

FAT: 1607KJ

 

 

 

Creamy mushroom and bacon pasta sauce

 

250g fusilli pasta

1 tablespoon olive oil

1 medium brown onion (150g), chopped finely

4 bacon rashers, sliced thinly

2 tablespoons pine nuts

250g button mushrooms, sliced thinly

½ cup (125ml) sour cream

1 egg, beaten lightly

¼ cup (20g) finely grated parmesan cheese

¼ cup finely chopped fresh parsley

 

 

Cook pasta in large saucepan of boiling water, uncovered, until just tender drain.

Meanwhile, heat oil in large frying pan, cook onion, bacon and pine nuts, stirring ,until onion is soft. Add mushrooms, cook, stirring, until mushrooms are soft. Stir in remaining ingredients, stir over low heat until heated through. Serve sauce over pasts.

SERVES: 4

FAT: 2225KJ

 

Salami pizza with garlic pizza crusts recipe

2 large frozen pizza bases

¼ cup (60ml) tomato paste

1 clove garlic, crushed

2 tablespoons finely chopped fresh basil leaves

1 small brown onion (80g), sliced thinly

50g sliced salami, cut into thin strips

1 stick cabanossi (125g), sliced thinly

½ cup (60g) seeded black olives

1 cup (100g) coarsely grated mozzarella  cheese

1 cup (125g) coarsely grated cheddar cheese

30g butter, softened

4 cloves garlic, crushed, extra

 

Place pizza bases on oven trays, spread one base with combined paste, garlic and basil.

Top with onion, salami, cabanossi and olives.

Sprinkle with half of the combined mozzarella and cheddar. Bake in hot oven about 20 minutes or until crisp.

Meanwhile, spread remaining base with combined butter and extra garlic; sprinkle with remaining cheeses, bake in hot oven about 15 minutes or until browned.

Sprinkle salami pizza with extra fresh basil leaves, if desired.

SERVES: 4

FAT: 3274KJ

 

 

Satay chicken burgers

 

1 long loaf Turkish pide

750g minced chicken

1 cup (70g) stale breadcrumbs

¼ cup finely chopped fresh coriander leaves

2/3 cup (160ml) satay sauce

1 large carrot (180g), peeled

1lebanese cucumber (130g)

1 cup (250ml) yogurt

 

Quarter pide width ways, cut each piece in half horizontally. Place pieces, cut-side up, on oven tray’ toast, on both sides, under heated grill, until browned lightly.

 Combine chicken, breadcrumbs, coriander and half of the sauce in medium bowl; shape into four patties. Cook in large heated oiled frying pan until browned both sides and cooked through.

Meanwhile, using a vegetable peeler, slice carrot and cucumber into thin strips.

Top each of the pide bases with a burger, equal amounts of carrot and cucumber strips, and combined yogurt and remaining sauce.

SERVES: 4

FAT: 3379KJ

 

Turkish lamb with spinach and pine nuts

 

1 tablespoon olive oil

½ cup (80g) pine nuts

750g minced lamb

2 large brown onions (400g), chopped finely

2 cloves garlic, crushed

4 Birdseye chilies, seeded, chopped finely

1tablespoon ground coriander

1 tablespoon ground cumin

500g spinach trimmed, chopped coarsely

¼ cup finely chopped fresh mint leaves

4 large pitta breads

300ml yogurt

1 tablespoon lemon juice

 

Heat half of the oil in large frying pan; cook pine nuts, stirring, until browned lightly. Drain on absorbent paper.

Cook lamb in same pan, in batches, until browned.

Heat remaining oil in same pan; cook onion, garlic, chilly, coriander and cumin until onion is browned lightly. Return lamb to pan with nuts, spinach and mint; cook, stirring, until spinach is just wilted.

Divide lamb mixture among pitta; serve with combined yogurt and juice.

SERVES: 4

FAT: 3431KJ

Chicken Cacciatore

Recipe

2 tablespoons olive oil

8 (1.3kg) chicken thigh cutlets

2 cloves garlic, crushed

4 medium tomatoes (760g), peeled, seeded, sliced thinly

2 tablespoons brown sugar

1 tablespoon balsamic vinegar

¼ cup (30g) seeded black olives, sliced thinly

2 tablespoones finely shredded fresh basil leaves

 

Heat oil in large frying pan; cook chicken, in batches, until browned both sides and cooked through. Drain on absorbent paper; cover.

Add garlic to same pan; cook, stirring, until soft. Add tomato, sugar, vinegar and olives; cook, stirring, until sugar dissolves. Simmer, uncovered, about 5 minutes or until tomato sauce thickens. Serve chicken topped with tomato sauce, sprinkled with basil.

SERVES : 4

FAT: 2932KJ

 

                                             

Lentil, pumpkin and       spinach curry recipe

                

1 cup (200g) red lentils

700g pumpkin, peeled, chopped coarsely

1 tablespoon peanut oil

1 medium white onion (150g), sliced thinly

1 tablespoon grated fresh ginger

2 cloves garlic, crushed

¼ cup (65g) mild curry paste

1 tablespoon black mustard seeds

1 2/3 cups (400ml) coconut cream

350g baby spinach leaves

1 tablespoon coarsely chopped fresh coriander leaves

Cook lentils in large saucepan of boiling water, uncovered, about 10 minutes or until tender; drain.

Meanwhile, boil, steam or microwave pumpkin until tender; drain.

Heat oil in work or large frying pan; stir-fry onion, ginger and garlic until onion is browned lightly. Add paste and seeds; pumpkin and coconut cream; stir-fry until sauce boils. Add spinach and coriander; stir-fry, tossing until spinach is just wilted.

SERVES : 4

FAT: 2138KJ

 

30 – Minute meals

The problem facing the modern home cook: how to find recipes that are quick and easy to make but at the same time delicious and nutritious here’s the solution

All the recipes are simple and can be prepared and cooked quickly leaving you time to enjoy your life out of the kitchen.

 

Fast food tips

There’s no reason why tasty nutritious food can’t also be speedy to prepare. These commonsense hints will help you deliver the meal to the table in fast.

Stock up                                                                           

Organise your weekly menu then shop for it all at the one time a well-stocked pantry refrigerator and freezer ensure there’s no need to waste time ducking out at the last minute from missing grocery items. Consider using the lists (right) for basic foods used in the recipes in this book. Remember once jars and bottles have been opened, secure lids tightly and keep them refrigerated. Transfer leftover canned food to a non-reactive container.

 Half now, half later

Thinking ahead can save you plenty of time later, when you have none to spare. An ideal example: when appropriate, double the ingredient quantities of a recipe so that you can freeze half of the dish for another occasion. Soups, casseroles, stocks, cakes,biscuits, etc, are all well-suited to this suggestion.

Follow these freezing tips:

Let cooked food, such as casseroles,stand,coverd, at room temperature, 1 hour before placing In refrigerator to completely cool, then placing in the freezer. When using rigid containers, leave 2cm to 5cm space for expansion of the food when it freezes.

Remove air from the package to be frozen so that food does not dry out, discolor or absorbs other flavors.

Label all packages and containers by content’s name; date packaged weight and portion size.

The fastest way to defrost is in the microwave oven, but otherwise thaw food in refrigerator for 10 to 24 hours (depending on the quantity of food)

Other time savers

Dried herbs can be used instead of fresh: 1 teaspoon of any dried herb is equivalent to 1 tablespoon of that herb, chopped and fresh.

Buy pricier cuts of meat – they usually require no trimming, and lean meat cooks faster as well as tasting better.

Some fantastically fast accompaniments to meals include instant polenta and couscous, to which you merely add boiling water. A perfect, easy way to fill out a stir-fry is with the addition of rice vermicelli noodles – preparation is a simple matter of pouring boiling water over the noodles in bowl.

Leftover cooked rice and pasta freezes beautifully, and can be reheated in a microwave oven.

When time is of the essence, use bottled crushed garlic, minced ginger, chopped chillies and lemon grass, etc, in place of fresh ingredients.