Vegetable Fritters

Vegetable Fritters

Ingredients

  • 1 Carrot (grated)
  • 1 Potato (grated)
  • 2 Zucchini (grated)
  • 2 Eggs (beaten)
  • 1 Tablespoon (Metric) self-raising flour
  • 1 Tablespoon (Metric) parsley (finely chopped)
  • 1 Tablespoon (Metric) chives (finely chopped)
  • 1⁄2 Teaspoon (Metric) nutmeg (ground)
  • Pepper (to taste)
  • 2 Teaspoon (Metric) olive oil

Directions

  1. Mix carrot, potato, zucchini, eggs, flour, parsley, chives, nutmeg and pepper in a bowl.
  2. Heat one teaspoon of oil in a non stick frypan and add spoonfuls of mixture to the pan.
  3. Flatten mixture slightly and cook for 4-5 minutes on each side or until golden brown.
  4. Drain on absorbent paper, set aside and keep warm.
  5. Heat remaining oil and repeat with remaining mixture.

Nutrition

Per serving:

  • Energy: 560kJ
  • Protein: 5g
  • Fat: 3g (Saturated fat 1g)
  • Carbohydrates: 24g
  • Sugars: 4g
  • Fibre: 4g
  • Sodium: 54mg
  • Calcium: 36mg
  • Iron: 1mg

 

Chickpea, Brown Rice and Spinach Pilaf

Chickpea, Brown Rice and Spinach Pilaf

Chickpea, Brown Rice and Spinach Pilaf

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

 

Banana Grain Toast

Banana Grain Toast

Banana Grain Toast

Ingredients

  • 2 slices multigrain bread
  • 1 medium banana, 150g
  • ½ tsp cinnamon
  • 1 tsp honey

Directions

  1. Preheat the grill.
  2. Toast bread on both sides. Arrange the banana slices evenly on the toast. Dust with cinnamon and honey.
  3. Grill for 2 minutes and serve immediately.

Nutrition

Per serving (2 slices):

  • Calories: 277 (1160kj)
  • Fat: 2.5g
  • Fibre: 7.5g
  • Protein: 9g
Bubble and Squeak Slice

Bubble and Squeak Slice

Bubble and Squeak Slice

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.

 

Sweet Potato, Rocket and Asparagus Frittata

Sweet Potato, Rocket and Asparagus Frittata

Sweet Potato, Rocket and Asparagus Frittata

Ingredients

  • 350 Gram sweet potato (peeled, cut into 3cm pieces)
  • 1 Bunch asparagus (trimmed, cut into 4cm lengths)
  • 60 Gram baby rocket leaves
  • Cooking oil spray
  • 6 Eggs
  • 1⁄2 Cup reduced-fat milk
  • 2 Tablespoon grated parmesan
  • Large green salad (to serve)

Directions

  1. Cook sweet potato in a saucepan of boiling water for 8–10 minutes, or until tender, adding asparagus to pan for last 3 minutes of cooking. Drain well.
  2. Preheat grill to high. Spray a large, ovenproof frying pan with oil and place over medium-high heat. Add sweet potato, asparagus and rocket. Cook, stirring occasionally, for 2 minutes or until rocket wilts.
  3. Whisk together eggs and milk. Pour eggs into frying pan over sweet potato mixture. Cook for 4–5 minutes over medium heat, or until frittata is almost set. Sprinkle with cheese and place under preheated grill for 3–4 minutes until golden brown and just set. Cut into quarters. Serve with a green salad and your choice of bread.

Nutrition

Per serving:

  • Energy: 1200kJ
  • Calories: 287cal
  • Protein: 19g
  • Fat: 9g
  • Saturated: 3g
  • Carbohydrates: 32g
  • Sugars: 10g
  • Dietary fibre: 5g
  • Sodium: 340mg
  • Calcium: 182mg
  • Iron: 3mg

Tips/Handy Hints: Get creative with the vegies. Carrots, green onions, cauliflower, spinach… check to see what vegetables are in season to lower the cost per serve.

 

Muesli-with-Mixed-Berries

Muesli with Mixed Berries

Muesli-with-Mixed-Berries

Ingredients

  • 1 cup rolled oats
  • 2/3 cup low fat milk
  • 1 tbsp raisins
  • 150g low fat plain yogurt
  • ¼ cup whole almonds, chopped
  • 1 apple, grated
  • Lemon juice (optional)
  • Fresh fruit – frozen mixed berries thawed 100g

Directions

  1. Combine the oats, milk and raisins in a bowl. Cover and refrigerate overnight.
  2. Add the yoghurt, almonds and apple. Mix well.
  3. To serve, adjust the flavour with lemon juice. Serve with fresh berries.

Nutrition

Per Serve with milk:

  • Calories: 334 (1398kj)
  • Fat: 19.95g
  • Carbohydrates: 62.8g
  • Fibre: 11.1g
  • Protein: 17.75g

Tip: If you don’t drink milk, try using fresh orange or apple juice as an alternative.

 

Borscht_served2

Borscht

Borscht_served2

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).

 

Breakfast Smoothie

Breakfast Smoothie

Ingredients

  • 1 Cup natural yoghurt
  • 1 Cup reduced fat milk
  • 2 bananas
  • 2 Teaspoon (Metric) honey
  • 1⁄2 Cup Ice cubes
  • 1 Tablespoon (Metric) rolled oats
  • 1 Passionfruit, halved, pulp removed (to garnish)

Directions

  1. Blend all ingredients except passionfruit until smooth, pour into chilled glasses and serve topped with passionfruit.

Nutrition

Per serving:

  • Energy: 1222kJ
  • Protein: 13.7g
  • Fat: 4.5g (Saturated fat 2.7g)
  • Carbohydrates: 46.8g
  • Sugars: 40.3g
  • Fibre: 3.4g
  • Sodium: 148mg
  • Calcium: 394mg
  • Iron: 0.8mg

 

Tips/Handy Hints:

And for a berry twist, add 1/2 cup of frozen raspberries to the blender.
For longer lasting energy, serve with a piece of grainy toast or increase the amount of oats.
Nutrition Information (per serve)

 

Yakitori

Chicken Yakitori

Ingredients

  • 2 Tablespoon (Metric) Soy Sauce (salt reduced)
  • 1 Tablespoon (Metric) Worcestershire Sauce
  • 1 Tablespoon (Metric) Plum Sauce
  • 2 Tablespoon (Metric) White Wine
  • 1 Ginger (cube fresh sliced or 1 teaspoon ground)
  • 2 Tablespoon (Metric) honey
  • 1 Garlic clove (crushed)
  • 500 Gram Chicken thigh fillets (cut into 3 pieces)

Directions

  1. In a flat container, combine ingredients for the marinade. Add chicken.
  2. Stir, cover and place in refrigerator to marinate for at least 2 hours (can be left for several hours or overnight).
  3. Preheat chargrill pan, grill or barbecue until hot.
  4. Remove chicken from dish and grill until cooked through.

Nutrition

Per serving:

  • Energy: 605kJ
  • Protein: 12g
  • Fat: 4g (Saturated fat 1g)
  • Carbohydrates: 11g
  • Sugars: 10g
  • Fibre: 0g
  • Sodium: 395mg
  • Calcium: 19mg
  • Iron: 1mg

 

Tips/Handy Hints:

     To create a full meal, serve with Gourmet Mixed Salad and a side of rice, cous cous or a potato salad.
    This recipe uses chicken, but also works with pork, beef or tofu.

 

Apple Crumble Yoghurt Cups

Ingredients

  • 10 Apples (peeled, cored and sliced)
  • 1 Cup water
  • 1 Tablespoon honey
  • 1 Kilogram reduced fat natural yoghurt
  • 2 1⁄2 Cup low fat muesli

Directions

  1. Combine apples, water and honey ina saucepan and cook, stirring occasionally, until apples are just tender (about 15 minutes). Cool and refrigerate until required.
  2. Layer apples, yoghurt and muesli into 10 x 225ml disposable serving cups, finishing with a layer of yoghurt and a sprinkling of muesli. Cover and refrigerate until required.

 

Tips/Handy Hints:

     Add pears to the apples or use stone fruits to make a delicious stewed fruit mixture. Alternatively, mixed berries work perfectly too.