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AUSTRALIANPRACTICAL IDEAS

FROM THE EXPERTS

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PRACTICAL IDEAS FROM THE EXPERTS

Grilled piri piri fish with warm rice saladServes 4 Cost per serve $2.70Time to make 25 min plus 30 min marinatingUnsuitable to freezegluten-free dairy-free

2 garlic cloves, crushed2 teaspoons lemon zest2 tablespoons lemon juice½ teaspoon chilli flakes2 teaspoons olive oil4 x 150g firm white fish filletsCooking-oil spray1 large zucchini, halved, thinly sliced200g snow peas, thinly sliced150g roasted oil-free red capsicum,

drained, chopped3 cups cooked basmati rice2 tablespoons chopped parsleyLemon wedges, to serve

1 Combine half of the garlic, half of the lemon zest, lemon juice, chilli and olive oil in a shallow glass dish. Add fish and stir to coat. Cover and refrigerate for 30 minutes.2 Spray a large grill pan or frying pan with cooking oil and set over high heat. Grill fish for 2–3 minutes per side, or until cooked to your liking. 3 Meanwhile, spray a large frying pan or wok with cooking oil. Add remaining garlic and lemon zest, and zucchini and snow peas. Cook, stirring, for 2 minutes, or until vegies are almost tender yet crisp. Add capsicum and rice. Cook for 2 more minutes, or until rice is heated. 4 Stir parsley into salad and season with cracked black pepper. Serve fish on rice salad with lemon wedges.

1574kJ/377cal Protein 37.2g Total Fat 7.8g Sat Fat 2.0g Carbs 36.6g

Sugars 4.2g Fibre 3.1g Sodium 143mg Calcium 73mg Iron 2.1mg

PER SERVE

HIGH PROTEIN

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Asian grilled pork skewers with garlic greens Serves 4 Cost per serve $5.80 Time to make 25 min plus 30 min marinatinggluten-free dairy-free diabetes-friendly

8 wooden skewers1½ tablespoons gluten-free tamari2 tablespoons mirin2 teaspoons sesame oil600g pork loin steaks, cut into 2cm chunks1 large red onion, cut into wedgesCooking-oil spray1 bunch choy sum, trimmed1 long red chilli, deseeded, finely chopped4 garlic cloves, thinly sliced150g snow peas, trimmed 1 bunch baby bok choy, trimmed3 cups steamed basmati rice, to serve



PER SERVE (incl. ¾ cup rice):

HIGH PROTEIN

1 Soak wooden skewers in cold water.Combine 1 tablespoon of the tamari with 1 tablespoon of the mirin and 1 teaspoon of the sesame oil in a shallow non-metallic container. Add pork, toss to coat, cover and place in fridge to marinate for at least 30 minutes.2 Thread marinated meat and onion wedges onto prepared skewers. Spray a grill pan with cooking oil and set over high heat. Chargrill skewers, turning regularly, for 6–8 minutes, or until meat is golden and just cooked through.3 Meanwhile, remove stems from choy sum. Halve stems lengthways and cut leaves in half. Set a large wok over high heat and spray with cooking oil. Add chilli and garlic; stir-fry for about 20 seconds. Add choy-sum stems and snow peas; stir-fry for 2 minutes. Add choy-sum leaves and bok choy; stir-fry for 2 more minutes, or until vegetables are bright green and

tender yet crisp. Combine remaining tamari, mirin and sesame oil; drizzle mixture over vegies.4 Serve pork skewers with greens and steamed basmati rice.



Chicken & eggplant parmigianaServes 4 Cost per serve $5.45 Hands-on time 10 minCooking time 35 min

Cooking-oil spray1 medium (350g) eggplant, cut into

1cm slices, halved600g chicken breast fillets, cut

into 1cm thick slices lengthways2 teaspoons dried oregano 2 tablespoons lemon juice 1 cup passata 1 x 400g can no-added-salt

diced tomatoes 1 tablespoon balsamic vinegar ½ cup reduced-fat grated tasty cheese ¼ cup panko breadcrumbs 4 cups salad greens4 medium slices sourdough bread1 garlic clove, crushed



PER SERVE (incl. bread & 1 cup salad)

HIGH PROTEIN

1 tablespoon finely chopped parsley or oregano

Extra oregano leaves, to garnish

1 Preheat oven to 180°C. Spray a 2-litre 30 x 22cm ovenproof dish with cooking oil. Steam or microwave eggplant slices for 2 minutes, or until tender. Set aside.2 Spray a large frying pan with cooking oil and cook chicken over high heat for 2–3 minutes per side, or until golden. Add lemon juice and sprinkle with oregano. Place chicken in dish and add eggplant slices, interspersed with chicken.3 Combine passata with diced tomatoes and vinegar; spoon mixture over chicken and eggplant. Sprinkle with cheese and breadcrumbs. Bake for 30 minutes. 4 Meanwhile, combine garlic and herbs in a small bowl. Spray each piece of bread with cooking oil, then grill on a hot plate until marked with grill lines, or place under

a hot grill to toast. Top each piece of bread with herb and garlic mixture. 5 Serve parmigiana with bread and salad.

To make this dish gluten-free, use gluten-free bread to make your own breadcrumbs, and replace the sourdough with gluten-free bread.

Tip


Beef & basil meatballs Serves 4 Cost per serve $4.45Time to make 40 min plus 30 min chillingdiabetes-friendly

Cooking-oil spray 1 small onion, finely chopped1 small zucchini, grated, excess

moisture squeezed out500g lean beef mince½ cup fresh white breadcrumbs1 egg2 teaspoons Dijon mustard¼ cup chopped 97% fat-free

sun-dried tomatoes2 tablespoons chopped basil2 tablespoons chopped toasted pine nuts2 cups passata3 cups cooked pasta, to serve 4 tablespoons parmesan, to serve4 cups steamed greens, to serve



PER SERVE (incl. ¾ cup pasta, 1 tbsp parmesan and 1 cup greens)

HIGH PROTEIN

1 Set a large nonstick frying pan over medium heat; spray with cooking oil. Add onion; cook, stirring occasionally, for 2–3 minutes. Add zucchini and cook, stirring, for 3 more minutes, or until vegies are soft. Transfer to a large bowl; set aside to cool.2 Add mince, breadcrumbs, egg, mustard, sun-dried tomato, basil and pine nuts to vegetable mixture. With clean hands, mix until all ingredients are well combined, then season with cracked black pepper. Divide mixture into 12 equal portions (about ¼ cup each) and roll into balls, then flatten slightly. Place on a tray, cover with plastic wrap and refrigerate for 30 minutes.3 Spray a large nonstick frying pan with cooking oil and set over medium–high heat. Cook meatballs for 3–4 minutes per side, or until golden brown and cooked through. Add passata to pan; simmer for 5 minutes. 4 Top pasta with meatballs and parmesan, and serve with steamed greens.



Beef & mushroom pie Serves 4 Cost per serve $5.60Hands-on time 30 minCooking time 2 hoursdairy-free diabetes-friendly

Cooking-oil spray500g blade steak, diced 1 large onion, finely chopped1 large carrot, peeled, diced2 garlic cloves, crushed300g button mushrooms, quartered1½ tablespoons plain flour1 tablespoon no-added-salt

tomato paste½ cup red wine1 cup reduced-salt beef stock1 tablespoon Worcestershire sauce1 large potato, peeled, diced1 sheet reduced-fat puff pastry, thawed8 cups salad greens, to serve



PER SERVE (incl. 2 cups salad)

HIGH PROTEIN

1 Preheat oven to 140°C. Spray a large flameproof, ovenproof dish with cooking oil and set over high heat. Cook beef, in batches, for 2 minutes, or until golden. Remove beef and set aside.2 Return pan to medium–high heat and spray with oil again. Cook onion and carrot, stirring occasionally, for 5 minutes, or until soft. Add garlic and mushrooms; cook for 3 minutes, or until mushrooms are golden. Add flour and tomato paste. Cook, stirring, for 1 minute. Return beef to pan, add wine and simmer until mixture reduces by half. 3 Add stock, Worcestershire sauce, potato and ½ cup water; stir mixture to combine. Cover with lid or foil and bake for 1½ hours, or until meat is tender and sauce thickens. 4 Increase oven heat to 200°C. Using the base of a 4-cup-capacity baking dish as a guide, cut a round of pastry for the pie lid, allowing an extra 1cm all round. Spoon filling into dish and cover with pastry lid,

pushing down edges around rim. Cut a slit in the top, lightly spray with cooking oil and bake for 25–30 minutes, or until pie is golden brown. 5 Serve pie with salad greens.

“Tonight we’re having the Beef & mushroom pie from the July 2012 issue …smells sooo good! :))” —Kristy Skipper


Olive & rosemary roast lambServes 4 Cost per serve $5.30 Hands-on time 10 minCooking time 35 mindiabetes-friendlygluten-free dairy-free

2 x 250g lamb round or mini topside roasts

600g baby potatoes, halved 50g kalamata olives, pitted ½ cup fresh parsley leaves 2 teaspoons rosemary leaves 2 garlic cloves, crushed 3 teaspoons olive oilCooking-oil spray1 punnet cherry tomatoes2 tablespoons lemon juice 2 teaspoons dried oregano 4 cups steamed green beans,

to serve



PER SERVE (incl. 1 cup green beans)

HIGH PROTEIN

1 Preheat oven to 220°C. Steam or microwave potatoes until almost tender. Meanwhile, finely chop olives, parsley, rosemary and garlic; combine with olive oil in a bowl.2 Place lamb in baking dish and spread olive and herb mixture on top. Arrange potatoes around lamb and spray with cooking oil. Bake for 25 minutes.3 Remove lamb, loosely cover with foil and leave to rest for 10 minutes. Add cherry tomatoes to dish, sprinkle lemon juice and oregano over potatoes, and return to oven for 10 more minutes. 4 Serve lamb, potatoes and tomatoes with steamed green beans.



Lime & chilli chicken with avocado, tomato & coriander salsaServes 4 Cost per serve $5.70Time to make 30 min plus 30 min marinatingdiabetes-friendly

2 tablespoons lime juice1 teaspoon finely grated lime zest2 garlic cloves, crushed½ teaspoon chilli flakes1 teaspoon ground coriander600g chicken breast, diced½ firm ripe avocado, diced250g cherry tomatoes, halved1 x 400g can no-added-salt

kidney beans, rinsed, drained2 tablespoons chopped corianderCooking-oil spray1 large red onion, diced1 red capsicum, diced



PER SERVE (incl. 2 tortillas & 1 tablespoon sour cream)

HIGH PROTEIN

1 zucchini, diced8 small corn tortillas, warmed, to serve4 tablespoons light sour cream, to serve

1 Combine 1 tablespoon of the lime juice, lime zest, garlic, chilli and ground coriander in a shallow non-metallic container. Add chicken, toss to coat, cover and place in the fridge to marinate for at least 30 minutes.2 Meanwhile, put avocado, tomato, kidney beans, coriander and remaining lime juice in a medium bowl. Season to taste with pepper; gently stir to combine. Set aside. 3 Spray a large nonstick frying pan with cooking oil and set over high heat. Cook chicken, in batches, for 2–3 minutes, or until golden; remove and set aside. Return pan to medium–high heat and lightly spray with oil. Add onion and cook, stirring, for 3 minutes. Add capsicum and zucchini and cook for 2–3 minutes more, or until tender yet crisp. Return chicken to pan and toss

until heated and cooked through.4 Place chicken on warm tortillas, top with sour cream and serve.


Soy, ginger & chilli porkServes 1 Cost per serve $8.85Time to make 15 min plus 15 min marinatingdairy-free

125g pork loin medallion3 teaspoons reduced-salt soy sauce3 teaspoons mirin1 small red chilli, deseeded,

finely chopped2 garlic cloves, crushed150g packet ramen noodles1 teaspoon olive oil2 cups sliced vegetables 1 tablespoon fresh lemon juiceCoriander leaves, chopped, to serve

1 Place pork in a small ovenproof dish. Combine soy sauce, mirin, chilli and garlic in a small bowl; stir. Pour mixture over pork and turn to coat. Set pork aside and leave

to marinate for 15 minutes. 2 Rinse noodles under cold running water to separate, then set aside. 3 Drain pork, reserving marinade. Set a small nonstick frying pan over medium heat and add half of the olive oil. Add pork and cook for 2 minutes per side, or until just cooked. Transfer pork to a plate and loosely cover with foil to keep warm.4 Heat remaining oil in pan set over medium-high heat. Add vegetables and stir-fry for 2 minutes. Add lemon juice, reserved marinade and 1 tablespoon water; toss to combine. Cover and steam for 1 minute, or until vegetables are tender yet crisp. Toss noodles through vegies.5 Slice pork into strips. Place vegies and noodles in a serving bowl; top with sliced pork. Sprinkle with coriander and serve. 2352kJ/563cal

Protein 42.8g Total Fat 13.3g Sat Fat 3.1g Carbs 59.6g


PER SERVE

HIGH PROTEIN

To make this dish vegetarian, replace the pork with tofu.

Cook’s tip



Corn & zucchini frittersMakes 12 Cost per serve $1.45Time to make 30 minvegetariandiabetes-friendly

½ cup skim milk2 eggs1 cup self-raising flour2 cups sweet corn kernels300g zucchini, coarsely grated,

squeezed of excess moisture½ cup grated low-fat cheddar cheese2 tablespoons chopped chives2 tablespoons chopped parsley1 teaspoon lemon zestCooking-oil spray4 teaspoons tomato relish4 tablespoons light sour cream8 cups salad greens, to serve



PER SERVE (3 fritters with relish & sour cream)

HIGH PROTEIN

1 Whisk milk and eggs in a large bowl. Gradually whisk in flour until smooth and well combined. Stir corn, zucchini, cheese, herbs and lemon zest through mixture.2 Spray a large frying pan with cooking oil and set over medium–high heat. Spoon ¼ cupfuls of mixture into pan, 3 fritters at a time. Cook for 3 minutes per side, or until golden and cooked through. Spray pan with a little more oil. Continue with batter to make 12 fritters.3 Serve fritters with tomato relish, sour cream and salad.


Vegetarian korma curryServes 1 Cost per serve $5.00Hands-on time 15 min Cooking time 25 minvegetarian

Cooking-oil spray2 shallots, chopped ½ red capsicum, thinly sliced 3 teaspoons korma-curry paste ¾ cup diced pumpkin ¼ cup dried red lentils, rinsed, drained ½ cup green beans2 teaspoons coconut-milk powderCoriander sprigs, to serve2 tablespoons low-fat tzatziki ½ piece naan bread

1 Spray a small saucepan with cooking oil and set over medium heat. Add shallot and capsicum, and cook for 5 minutes, or until vegies are soft. Add curry paste and



PER SERVE (incl. naan bread)

HIGH PROTEIN

cook, stirring, for 1 minute.2 Add pumpkin, lentils and ¾ cup water. Bring mixture to the boil, then reduce heat to low and simmer, covered, for 20 minutes, or until pumpkin is tender and lentils are cooked. 3 Add green beans for the last 2 minutes of cooking. Combine coconut-milk powder and 1 tablespoon of warm water; stir into curry. Season with cracked black pepper and top with coriander sprigs. Serve curry with tzatziki and warm naan bread.

This curry is also delicious when you make it with Thai red-curry paste.

Note



Herby chicken rissolesServes 1 Cost per serve: $4.46 Time to make 20 min diabetes-friendly

100g lean chicken mince 1 garlic clove, crushed¼ cup dried breadcrumbs ¼ cup grated zucchini ¼ cup grated carrot 3 teaspoons chopped chives 1 tablespoon beaten egg (about ½ egg)Cooking-oil spray2 tablespoons tomato salsa 1 medium potato, peeled, chopped,

steamed and mashed with 2 tablespoons skim milk

2 cups garden salad

1 Mix chicken mince, garlic, breadcrumbs, zucchini, carrot, chives and beaten egg in a medium bowl. Season mixture with

cracked black pepper and form into 4 small rissoles, or 2 larger rissoles.2 Spray a frying pan with cooking oil and set over medium–high heat. Add rissoles and cook for 5–6 minutes per side, or until cooked through. 3 Serve chicken rissoles with tomato salsa, mashed potato and garden salad.



PER SERVE

HIGH PROTEIN

Try making these rissoles with lean beef or lamb mince. You can also replace the chives with chopped sage or rosemary, or dried Italian herbs.

Cook’s tip


Pumpkin, spinach & ricotta filo parcels Serves 4 Cost per serve $6.60 Hands-on time 15 minCooking time 50 mindiabetes-friendly vegetarian

500g pumpkin, peeled, deseeded, cubed Cooking-oil spray1 teaspoon ground cumin1 teaspoon paprika, plus extra to sprinkle100g baby spinach1 x 400g can no-added-salt brown

lentils, rinsed, drained2 tablespoons finely chopped chives½ cup (125g) fresh reduced-fat ricotta2 tablespoons toasted pine nuts8 sheets filo pastry8 cups mixed salad leaves250g grape tomatoes, halved1 tablespoon balsamic vinegar ¹⁄³ cup low-fat Greek-style yoghurt, to serve



PER SERVE

1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place pumpkin on prepared tray and lightly spray with cooking oil. Sprinkle pumpkin with cumin and paprika. Roast for 25–30 minutes, or until golden and tender, then leave to cool for 5 minutes. 2 Meanwhile, place spinach in a large heatproof bowl, cover with boiling water and set aside for 30 seconds. Rinse under cold running water; drain well. Squeeze out all excess water, then roughly chop. Combine pumpkin, spinach, lentils, chives, ricotta and pine nuts in a large bowl. 3 Place filo sheets on a clean work surface, cover with a tea towel, and then with a damp cloth to prevent evaporation. Spray 1 filo sheet with oil, top with another sheet of filo, lightly spray with oil again, then fold in half. Place a quarter of the mixture along one long edge of the filo, leaving a 6cm border on three sides. Fold in ends and

carefully roll to enclose filling. Repeat with remaining sheets of filo and vegetables to make 4 parcels. Spray tops of filo parcels with oil and sprinkle with extra paprika.4 Place parcels on a baking tray lined with baking paper. Bake for 20 minutes, or until golden brown. Meanwhile, combine salad leaves and tomatoes; drizzle with balsamic vinegar. Serve parcels with salad and a dollop of Greek-style yoghurt.



Pumpkin, feta & sage lasagneServes 4 Cost per serve $4.30Time to make 1 hourvegetarian

1kg pumpkin, skin removed, thinly sliced

Cooking-oil spray2 tablespoons reduced-fat table spread¼ cup plain flour2 cups skim milk1 egg, whisked 6 fresh lasagne sheets (18cm x 11cm each) 150g baby spinach 100g reduced-fat feta, crumbled1 tablespoon roughly chopped sage 10g parmesan, grated 50g reduced-fat tasty cheese

1 Preheat oven to 200°C. Line 2 baking trays with baking paper. Put pumpkin slices



PER SERVE

HIGH PROTEIN

on trays and spray with cooking oil. Roast for 20 minutes, or until tender, then cool. 2 Melt table spread in a saucepan set over medium heat. Add flour and whisk until well combined. Remove pan from heat and slowly add milk, whisking until combined. Return pan to heat and whisk constantly until mixture comes to the boil and thickens. Remove pan from heat and leave to stand for 10 minutes. Add egg and whisk until white sauce combines.3 Grease and line a 20cm-square baking dish with a sheet of baking paper. Spread 2 tablespoons of white sauce across base of prepared pan and top with 2 lasagne sheets. Place half of the baby spinach on lasagne sheets; add half of the pumpkin slices, half of the feta, one-third of the sage and ¹⁄³ cup white sauce. Repeat layers. 4 Cover with remaining 2 lasagne sheets. Spread remaining white sauce over sheets. Sprinkle tasty cheese, parmesan and sage

on top and bake for 25 minutes. Leave to stand for 10 minutes, slice and serve.

“I’ve made a couple of recipes from your May issue, and they were sooo good — healthy, quick and easy to make after a long day at work! My fave was the Pumpkin, feta & sage lasagne!” —Jo-Ann Aspromourgos


Lamb, haloumi & capsicum burgersServes 4 Cost per serve $6.65 Time to make 35 min

Cooking-oil spray 2 red onions, thinly sliced ¼ cup dried breadcrumbs 1 small carrot, peeled, grated,

squeezed of excess liquid 1 small zucchini, grated,

squeezed of excess liquid 500g lamb mince 1 tablespoon reduced-salt,

reduced-sugar barbecue sauce 1 teaspoon ground cumin ¼ cup mint, finely chopped 4 medium sourdough bread rolls,

halved 80g haloumi, sliced into 8 pieces4 tablespoons low-fat tzatziki40g baby spinach

¼ cup marinated capsicum strips 8 cups garden salad, to serve

1 Preheat oven to 180°C. Spray a nonstick frying pan with cooking oil and set over medium heat. Add onion and cook, stirring, for 10–15 minutes, or until soft. Set aside. 2 Mix breadcrumbs, carrot, zucchini, lamb mince, barbecue sauce, cumin and mint in a large bowl until well combined. Divide mixture into 4 portions to form 4 patties.3 Set a large nonstick frying pan over medium heat. Spray patties with cooking oil. Cook patties for 3 minutes per side, or until golden brown. Transfer to a foil-lined baking tray and place in oven. Cook for 10 minutes, or until cooked through. Add bread rolls for last 3–5 minutes of cooking, until lightly toasted. 4 Meanwhile, cook haloumi for 2 minutes per side, or until slices are crisp and golden. 5 Place bread-roll bases on 4 serving plates.

Spread each base with 1 tablespoon tzatziki, then top with baby spinach, lamb patties, capsicum, haloumi and onion. Top each burger with the other half of bread roll and serve.


Sugars 10.5g Fibre 6.6g Sodium 1105mg Calcium 228mg Iron 6.5 mg

PER SERVE (incl. 2 cups salad)

HIGH PROTEIN

“I made the Lamb, haloumi & capsicum burgers for dinner. Yummo!” —Julie Falkai



Chicken noodle stir-fry with lemon dressingServes 4 Cost per serve $4.40Time to make 25 mindairy-free diabetes-friendly

Juice of 2 large lemons3 teaspoons caster sugar 3 teaspoons reduced-salt soy sauce1 teaspoon sesame oil1 teaspoon cornflour½ teaspoon white pepper250g Hokkien noodles2 x 200g chicken breast fillets Cooking-oil spray3 shallots, thinly sliced300g green beans, trimmed300g snow peas, trimmed1 large red capsicum,

cut into thin stripsBaby basil leaves, to serveZest of 1 large lemon



PER SERVE

HIGH PROTEIN

1 Combine lemon juice, caster sugar, soy sauce, sesame oil, cornflour and pepper in a jug; set aside. Soak noodles in warm water as per packet instructions, or until tender, then drain.2 Slice chicken fillets into thin strips. Set a wok over high heat. When wok is hot, spray it with cooking oil. Add a quarter of the chicken; stir-fry for 2 minutes, or until browned. Transfer cooked chicken to a plate. Cook remaining chicken in batches, spraying with oil if needed. 3 Reheat wok and spray with oil. Add onions, beans, snow peas and capsicum; stir-fry for 1 minute. Add 1 tablespoon water, then cover and cook for 1 minute, or until vegetables are tender yet crisp. Return chicken to wok with noodles and lemon dressing. Toss for 2 minutes, until hot and dressing is slightly thickened. 4 Top stir-fry with baby basil leaves and lemon zest, and serve.


Vegetable & pesto pizzaServes 4 Cost per serve $4.50Hands-on time 10 minCooking time 15 minvegetarian

2 x 23cm wholemeal pizza bases 1 tablespoon basil pesto1 tablespoon sweet chilli sauce1 small red onion, thinly sliced1 large red capsicum, cut into

thin strips100g snow peas, trimmed, shredded1 large zucchini, peeled into

long ribbons1 carrot, peeled into long ribbons¼ cup reduced-fat ricotta1 cup grated reduced-fat cheese1 cup rocket leaves4 cups mixed salad greens1 Lebanese cucumber, peeled into

long ribbons

1 x 250g punnet cherry tomatoes,quartered

2 tablespoons balsamic vinegar

1 Preheat oven to 210°C. Put pizza bases on 2 baking trays. Combine pesto and sweet chilli sauce; spread evenly over bases.2 Top bases with onion, capsicum, snow peas, zucchini and carrot. Sprinkle ricotta and grated cheese across the top. 3 Bake for 15–20 minutes, or until vegies are cooked and cheese is golden. Remove pizzas from oven and scatter with rocket.4 Toss salad greens, cucumber, tomato and balsamic in a serving bowl. Serve pizzas with salad.



PER SERVE (incl salad)

HIGH PROTEIN

•�Meat eaters can add 400g of cooked, shredded chicken breast to pizzas before adding cheese. •�Try adding a handful

of toasted pine nuts for extra nutty flavour.

Cook’s tips



Chicken & tofu pad thai Serves 4 Cost per serve $3.55Time to make 30 mingluten-free dairy-free

200g rice stick noodles¼ cup fresh lime juice1½ tablespoons gluten-free tamari

(see note at right) 1 tablespoon brown sugarCooking-oil spray250g chicken breast, thinly sliced200g firm tofu, cut into thin strips1 onion, cut into thin wedges1 large carrot, halved, thinly sliced

on the diagonal1 red capsicum, deseeded, sliced150g green beans, trimmed,

cut into 3cm lengths2 tablespoons chopped roasted

unsalted peanuts, to garnish



PER SERVE:

HIGH PROTEIN

1 Prepare rice stick noodles according to packet instructions; set aside. Combine lime juice, tamari and brown sugar; stir to dissolve sugar and set aside.2 Spray a large wok with cooking oil and set over high heat. Cook chicken, and then tofu, in batches, for 2–3 minutes, or until golden and cooked through. Remove chicken and tofu; set aside. Return wok to high heat and lightly spray with oil.3 Add onion and carrot, and stir-fry for 2 minutes. Add capsicum and beans; stir-fry for 2 more minutes. Add reserved noodles, chicken, tofu and combined sauces. Cook, tossing, for 1–2 minutes or until noodles are heated through and coated in sauce. Garnish pad thai with chopped peanuts and serve.

Tamari is a dark Japanese soy sauce that’s usually free of wheat. Find it in the Asian aisle of your supermarket.

What is tamari?


Caesar saladServes 4 Cost per serve $6.15Time to make 45 min

1 onion, peeled, halved3 sprigs parsley, chopped8 black peppercorns2 x 250g chicken breast fillets3 slices sourdough1 garlic clove, halvedCooking-oil spray4 thin slices prosciutto, fat trimmed½ cup low-fat Greek-style yoghurt1 anchovy, drained, chopped1 tablespoon lemon juice2 tablespoons grated parmesan3 baby cos lettuce, trimmed

and leaves torn2 hard-boiled eggs, peeled, quartered

1 Place onion, two-thirds of the parsley, peppercorns and 5 cups cold water in

a saucepan. Set over medium heat and bring to the boil. Add chicken, cover and simmer gently for 5 minutes. Remove pan from heat, cover and set aside to poach for 20 more minutes. Remove chicken from poaching liquid and set aside to cool, then shred chicken and set aside.2 Meanwhile, preheat oven to 180°C. Line 2 baking trays with baking paper. Rub bread with cut side of garlic clove, then tear into bite-size pieces. Place pieces on one tray and spray lightly with oil. Place prosciutto on second tray. Bake bread pieces, turning once, for 7–8 minutes, or until bread and prosciutto are crisp and golden. Remove, then set aside to cool. 3 Combine yoghurt, anchovy, lemon juice, half of the grated parmesan and remaining parsley in a bowl to make dressing; season with cracked black pepper. 4 Break prosciutto into rough shards. Place prosciutto, croutons, chicken, cos lettuce,

eggs and remaining parmesan in a large bowl; toss to combine. Divide salad among serving plates, drizzle with a little dressing and serve.

HIGH PROTEIN



PER SERVE:

To reduce fat and kilojoules, make your dressing with low-fat yoghurt instead of regular mayonnaise.

Healthy hint



Creamy tuna & broccoli pasta bake Serves 4 Cost per serve $3.25Hands-on time 30 min Cooking time 5 mindiabetes-friendly

200g penne pasta6 cups (500g) broccoli floretsCooking-oil spray2 tablespoons reduced-fat

table spread¼ cup plain flour1 garlic clove, crushedPinch chilli flakes2 cups skim milk1 x 185g can tuna in spring water,

drained, flaked2 tablespoons 97% fat-free

sun-dried tomato strips ½ cup grated reduced-fat

mozzarella



PER SERVE (incl. 1 cup rocket)

HIGH PROTEIN

¼ cup basil leaves4 cups baby rocketLow-fat balsamic dressing

1 Bring a medium saucepan of water to the boil; cook pasta according to packet instructions, until al dente. Add broccoli to pan for last 3–4 minutes of cooking; drain. Preheat grill to high. Spray a 6-cup- capacity ovenproof baking dish with cooking oil.2 Meanwhile, melt table spread in a large saucepan set over medium heat. Add flour, garlic and chilli flakes; stir until mixture thickens and bubbles. 3 Remove pan from heat and gradually whisk milk into mixture. Return to heat and cook, stirring, for 5 minutes, or until thick. Remove pan from heat.4 Add tuna and sun-dried tomato to pan; stir in cooked pasta and broccoli. Spoon mixture into prepared baking dish and

sprinkle with cheese. Grill for 4–5 minutes, or until cheese browns and melts. Top pasta bake with basil, drizzle rocket with a little balsamic dressing and serve together.

“Call me a nerd, but I love it when the dish I make matches the photo in the magazine.” —Keren, WA


Leek & zucchini quicheServes 4 Cost per serve $5.40Hands on time 15 minCooking time 45 minvegetarian

Cooking-oil spray1 sheet (150g) frozen reduced-fat

shortcrust pastry, partially thawed 1 medium leek, trimmed, washed,

thinly sliced 2 medium zucchini, very thinly sliced1 garlic clove, crushed ¾ cup (195g) reduced-fat ricotta 4 eggs ¼ cup skim milk 50g goat’s cheese, crumbled 8 cups salad greens, to serve 2 tablespoons balsamic vinegar, to serveFresh micro herbs, to serve (optional)

1 Preheat oven to 200°C. Spray a 24cm quiche dish or fluted tin with a light coating of cooking oil. Line dish (or tin) with pastry and trim edges to fit.2 Place dish (or tin) on a baking tray. Cover pastry with baking paper, then fill with uncooked rice, dried beans or pie weights. Bake for 15 minutes. Remove weights and paper and bake for 5 more minutes, or until pastry is golden.3 Meanwhile, spray a medium saucepan with oil and set over medium heat. Add leek and zucchini slices; cook, covered and stirring occasionally, for 15–20 minutes, or until very soft. (Add 1–2 tablespoons of water if necessary.) Add garlic and cook, uncovered, until any excess liquid has evaporated. Switch off heat. Stir ricotta into mixture; spoon into prepared pastry case.4 Whisk eggs and milk in a jug to combine; pour over leek mixture and sprinkle with goat’s cheese. Bake for 30 minutes, or until

filling sets. Leave quiche to stand in dish for 5 minutes. Drizzle balsamic vinegar onto salad greens.5 Top quiche with micro herbs, if desired, and serve with salad greens.



PER SERVE (incl. 2 cups salad):

You could make this a ‘crust-free’ quiche by omitting the pastry.

Cook’s tip



Passionfruit panna cottaServes 4 Cost per serve $1.60Time to make 20 min plus2 hours chilling diabetes-friendly

2 teaspoons gelatine powder 1 cup reduced-fat milk1 tablespoon caster sugar1 teaspoon vanilla bean paste250g low-fat vanilla yoghurt Cooking-oil sprayPulp of 2 passionfruits

1 Place 2 tablespoons cold water in a small bowl; sprinkle gelatine slowly into water. Leave to stand for 10 minutes, to allow gelatine to soften. 2 Meanwhile, place milk, caster sugar and vanilla bean paste in a small saucepan set over low heat; cook, stirring, until sugar dissolves and mixture simmers. Remove

pan from heat and add gelatine mixture; whisk until gelatine dissolves. Set aside to cool for 10 minutes.3 Whisk yoghurt into gelatine mixture until well combined. Spray 4 x ½-cup dariole moulds (see note at right) with a light coating of cooking oil and divide mixture among moulds. Cover moulds; refrigerate for at least 2 hours to set. 4 When ready to serve, run a damp finger around exposed end of each panna cotta. Turn each, carefully, onto one side to create an air pocket; turn out onto serving plates. 5 Drizzle panna cottas with passionfruit pulp and serve.



PER SERVE

HIGH PROTEIN

Find dariole moulds at bakeware retailers or online. Plastic moulds work best with this panna cotta.

Note




PER SERVE

HIGH PROTEIN

Raspberry & orange meringuesServes 4 Cost per serve $2.70Time to make 20 mingluten-free

2 navel oranges, peeled and white pith removed, discarded

125g fresh or thawed frozen raspberries

1 tablespoon Cointreau2 x 150g tubs low-fat vanilla Frûche4 meringue nests

1 Segment oranges over a bowl to catch juice. Place orange segments, 1 tablespoon orange juice, raspberries and Cointreau in a bowl; stir to combine, then set aside for 10 minutes. 2 Top each meringue nest with half a tub of Frûche. Spoon some of the fruit mixture and juices over each. Serve immediately.



Fluffy coconut pikeletsMakes 12 Serves 4 Cost per serve $2.50 Time to make 20 mindiabetes-friendly vegetarian

½ cup shredded coconut1 teaspoon cinnamon1 cup self-raising flour¼ cup firmly packed brown sugar 2⁄³ cup Carnation Light & Creamy Coconut

Flavoured Evaporated Milk1 eggCooking-oil spray 1 cup low-fat vanilla yoghurt, to serve4 teaspoons golden syrup, to serve2 cups mixed berries, to serve

1 Set a frying pan over medium heat. Add coconut and cinnamon; toast, stirring to combine, for 3–4 minutes, or until mixture

is lightly golden. Set mixture aside to cool, and wipe frying pan to clean.2 Sift self-raising flour into a bowl. Add toasted coconut mixture and brown sugar, stirring to combine.3 Whisk evaporated coconut milk and egg in a small bowl or jug. Make a well in the dry mixture, then pour in milk and egg mixture, whisking to combine until batter is smooth.4 Return frying pan to medium heat and spray with cooking oil. Drop tablespoons of batter onto pan; cook for 2–3 minutes, or until tiny bubbles start to form around edges of batter. Flip pikelets and cook for 2 more minutes on the other side. Repeat with remaining batter to make 12 pikelets. 5 Top pikelets with yoghurt, golden syrup and berries, and serve.

PER SERVE (3 pikelets incl. ¼ cup yoghurt, ½ cup berries & 1 teaspoon syrup)



This batter makes thick fluffy pikelets that are about 8cm wide and 2cm thick. If you like yours thinner, add a little more evaporated coconut milk to the batter.

Cook’s tip


Chocolate self-saucing puddingServes 6 Cost per serve $0.65Hands-on time 10 minCooking time 40 min

Cooking-oil spray1 cup self-raising flour½ cup cocoa powder1 cup firmly packed brown sugar½ cup skim milk1 egg2 tablespoons reduced-fat

table spread, melted, cooledIcing sugar, to dust6 small scoops low-fat ice-cream,

to serve

1 Preheat oven to 180°C. Spray a deep round 4-cup-capacity baking dish with a light coating of cooking oil. Sift flour and ¼ cup cocoa into a bowl. Add ¼ cup of the sugar and stir to combine. Whisk milk,

egg and table spread in a jug; add to flour mixture and stir until well combined. Pour batter into prepared dish, spreading evenly and smoothing top of batter with the back of a wet spoon. (This enables the pudding to cook evenly.)2 Combine remaining cocoa and sugar in a bowl and whisk in 1 cup boiling water, slowly, until smooth mixture forms. Pour mixture over pudding batter. (As it cooks, the topping sinks to the bottom of the dish to form the sauce.)3 Bake for 35–40 minutes, or until the top forms a ‘cake’ and a skewer inserted into the centre of the pudding portion (top half) comes out clean. Leave pudding to stand for 5 minutes to allow sauce in base to thicken. 4 Dust pudding with icing sugar and serve with ice-cream.



PER SERVE (incl. 1 scoop ice-cream)

HIGH PROTEIN

“Wow! After reading the August 2012 issue, I was so impressed with your chocolate-pudding recipe, and how the conversions saved both kilojoules and fat. It was so easy to make and sooo delicious!” —Jacqui, VIC

Caramel sliceMakes 16 pieces Cost per piece $0.50Hands-on time 15 minCooking time 30–35min plus2 hours chillingvegetarian

Cooking-oil spray1 cup plain flour125g reduced-fat table spread, melted ½ cup firmly packed brown sugar1 cup rolled oats 1 x 380g can Nestlé Top ’n’ Fill Caramel 60g dark cooking chocolate

1 Preheat oven to 180°C. Spray a 20cm x 20cm slice tin with cooking oil; set aside.2 Place flour, melted table spread, sugar and oats in a bowl; combine well. Press mixture into tin. Bake for 15–20 minutes, or until golden brown. 3 Meanwhile, put caramel in a saucepan set over low heat. Cook, stirring, for 3–5

minutes, or until mixture is smooth. Pour caramel over cooked base, then return tin to oven for 15 minutes, or until caramel is firm and starting to bubble and brown.4 Remove slice from oven and leave to cool. Place chocolate in a heatproof bowl set over boiling water and melt, stirring, until completely smooth. Drizzle dark chocolate over slice, then refrigerate for at least 2 hours, or until set.

PER PIECE



“My favourite recipe is your Caramel slice makeover (July 2011). It was so yummy! I try to stay healthy, but it’s hard at times because I have such a sweet tooth and love desserts. Now I can have my cake and eat it, too!” —Ebony, VIC

Before cutting this slice, dip your knife into hot water to stop the chocolate from cracking. For a nuttier flavour, use melted Nuttelex in the base.

Cook’s tips



WINVote for your

favourite recipe to1 of 10 stylish tea sets from Zero Japan!

You could win a Zero Japan tea set!Zero Japan tea sets come in four gorgeous colours, including blueberry, carrot, white and kiwi. Valued at $69.95, each set consists of a 450ml high-gloss round teapot and two Asian-style teacups in a matching colour. The teapot’s stainless-steel infuser is suspended over the rim to keep the tea leaves clear of the water. This prevents overbrewing after your first cup to ensure that every cup of tea tastes as good as the first!


valued at

each$69.95

will be published in our special 100th issue in February 2014, together with your comments.

To enter, tell us which of these recipes is your favourite and why, in 25 words or less. The 10 best answers will win! (Competition closes Sunday 17 November.)

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Healthy Food Guide All Time Favourite Recipes

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