Tandoori Chicken Burgers

Serves 6

600g chicken mince
3/4C fresh multigrain breadcrumbs
3Tbsp tandoori paste
1/2C low fat natural yoghurt
1Tbsp chopped fresh mint
1 small lebanese cucumber, chopped
2tsp olive oil
6 wholegrain bread rolls, to serve
shredded baby cos lettuce, to serve

1. Combine mince, breadcrumbs & tandoori paste in a bowl. Shape mixture into 6 equal sized patties, about 2cm thick and refrigerate for at least 15-20 minutes.

2. In the meantime, mix together yoghurt, mint & cucumber and refrigerate until needed.

3. Heat oil in an electric frypan and cook patties on medium-high heat for 5-7 minutes each side, or until golden and cooked through. Serve on rolls with lettuce & cucumber yoghurt mixture.

(Adapted from: Super Food Ideas Magazine, November 2008 Issue)

Original Post

Beetroot Couscous

Serves 6

1C vegetable stock
1C couscous
2Tbsp olive oil
1 red onion, thinly sliced
3Tbsp balsamic vinegar
2Tbsp lemon juice
2 peeled, cooked beetroot (or 450g can baby beets, drained), cut into 2cm cubes
1/2C flat leaf parsley, chopped

1. Bring stock to the boil and pour slowly over couscous. Mix gently, cover with a teatowel and stand for 5 minutes. Fluff grains with a fork to separate.

2. Meanwhile, heat oil in a frying pan over medium-low heat. Cook onion for 10 minutes, stirring, until softened and just starting to caramelise. Stir in vinegar, juice, beetroot & parsley. Season, then stir through couscous. Can be served hot or cold.

(Adapted from: Delicious Magazine, June 2008 Issue)

Original Post

Cherry Jam

Makes 2-3C

2 medium lemons
1C water
1kg cherries
2 1/2C sugar

1. Juice lemons and put juice & water into a large bowl. Sprinkle a little over the lemon juice and water. Remove stones from cherries and tie them in a piece of muslin. Place cherries in lemon juice bowl, layering with the rest of the sugar. Leave overnight.

2. Next day, strain syrup into a large saucepan and stir over a medium heat until all the sugar is dissolved. Bring to boiling point, add cherries and the bag of stones and boil for 30 minutes, stirring ocassionally and squishing cherries to break them down more.

3. Remove from heat, put a teaspoon of jam on a cold saucer and if it sets in 3 minutes, jam is done. Continue cooking if jam is not ready, removing pan each time you test. Skim off any scum from the top and remove muslin bag. Turn into warm, sterilised jars and seal.

(Adapted from: The Festive Season Handbook, PA-R Publishing, 1990)

Original Post

Avocado & Grapefruit Salad

Serves 4

2 ruby grapefruit
1 ripe avocado
200g watercress (or mixed salad leaves)
1 finely sliced French shallot

Dressing:
1Tbsp of reserved grapefruit juice
1Tbsp sherry vinegar
1/4C olive oil
salt & pepper

1. Peel and segment grapefruit, working over a bowl to save any juice for the dressing. Cut avocado into 2cm wedges and put in a bowl with the grapefruit, watercress & shallot.

2. To make the dressing put all ingredients in a screw top jar and shake to mix. Pour over the salad, toss gently and serve.

(Adapted from: Bbq Food, Murdoch Books, 2003)

Original Post

Caramelised Onion & Potato Salad

Serves 10

2Tbsp olive oil
6 thinly sliced red onions
1kg Kipfler or new potatoes, unpeeled, cut into large chunks
6 rashers streaky bacon, rind removed
30g chives, snipped
250g whole-egg mayonnaise
1Tbsp Dijon mustard
juice of 1 lemon
2Tbsp sour cream

1. Heat oil in a large heavy based frying pan and add onions. Cook over medium-low heat for 40 minutes, or until soft and caramelised.

2. Meanwhile, cook potatoes in boiling water for 10 minutes, or until just tender, being careful not to overcook them or they will fall apart in the salad. Grill bacon, until crisp and drain on paper towels. Cool slightly before coarsely chopping.

3. Put most of the chives in a large bowl with the potatoes and onions, reserving some for a garnish. Whisk together mayonnaise, mustard, lemon juice & sour cream, pour over potatoes and toss to coat. When ready to serve sprinkle with bacon pieces and garnish with reserved chives.

(Adapted from: Cool Food, Murdoch Books, 2002)

Original Post

Christmas Salad

Serves 6

100g trimmed green beans
100g washed baby spinach
1 punnet red grape tomatoes, halved
1 punnet yellow grape tomatoes, halved
1/4C toasted pine nuts

Dressing:
juice of 1 lemon
1Tbsp olive oil
1tsp seeded mustard
1tsp honey
salt & pepper

1. Steam beans in the microwave on high for 3 minutes or until tender. Plunge into cold water and drain. Arrange spinach, tomatoes & green beans in layers on a white platter.

2. In a small jug whisk together dressing ingredients. Pour over salad just before serving and sprinkle with pine nuts.

Nutritional Information: (per serve)

Energy 450kJ, Protein 2.3g, Fat (Total) 8.6g (Saturated) 0.7g, Carbohydrate (Total) 4.1g (Sugas) 3.7g, Dietary Fibre 2.4g, Sodium 21mg. 1.3 serves of Vegetables.

(Adapted from: Healthy Food Guide Magazine, December 2006 Issue)

Original Post

Peas with Ham & Garlic

Serves 6

2tsp olive oil
1 diced brown onion
1 crushed garlic clove
30g diced reduced fat ham
1/4C reduced salt chicken stock
200g frozen baby peas

1. Heat oil in a non stick frying pan and fry onion, garlic clove & ham on a low heat for 5 minutes. Add stock and bring to the boil. Cook for 2 minutes or until the liquid has almost evaporated.

2. Meanwhile, cook 200g frozen baby peas according to packet directions. Stir through onion mix and serve.

Nutritional Information: (per serve)

Energy 199kJ, Protein 3.2g, Fat (Total) 1.9g (Saturated) 0.3g, Carbohydrates (Total) 3.4g (Sugars) 1.2g, Dietary Fibre 2.2g, Sodium 107mg. 0.4 serves of Vegetables.

(Source: Healthy Food Guide Magazine, December 2006 Issue)

Original Post