Pork and Mushroom Burgers with Sweet Potato Wedges

Pork and Mushroom Burgers with Sweet Potato Wedges

Ingredients

  • 1 sweet corn cob (husked, silks removed)
  • 400 Gram lean pork mince
  • 2 Clove Garlic (finely chopped)
  • 1 Cup firmly pack coriander leaves, finely chopped (plus extra leave to garnish)
  • 2 large carrots (peeled, julienned)
  • 1 long red chilli (finely sliced)
  • 1 Cup bean sprouts (trimmed)
  • 2 Tablespoon (Metric) gluten-free sweet chilli sauce
  • 500 Gram sweet potato (peeled, cut into wedges)
  • olive oil spray
  • 4 large flat mushrooms (trimmed)
  • 1 Tablespoon (Metric) olive oil

Directions

  1. Put corn in a small heatproof dish; cover and microwave on high for 2 minutes. Leave corn to cool, then slice off kernels with a sharp knife. Put kernels in a large bowl with pork mince, garlic and half the coriander; season with cracked black pepper and mix by hand to combine well. Wet hands and shape mixture into 4 patties (about 9cm diameter); refrigerate to chill for 20 minutes.
  2. Meanwhile, combine remaining coriander with carrots, chilli, bean sprouts and sweet chilli sauce in a salad bowl; place in fridge.
  3. Preheat oven to 200°C. Line a large baking tray with a sheet of baking paper. Place sweet potato wedges on tray in a single layer; spray with olive oil. Roast wedges, turning once, for 30–35 minutes, or until tender and golden.
  4. Place a large non-stick frying pan over medium heat. Spray mushrooms with olive oil and cook for 2–3 minutes per side, or until just tender. Transfer cooked mushrooms to a plate and cover loosely with foil to keep warm.
  5. Heat olive oil in the same frying pan. Add chilled pork patties and cook for 5–6 minutes per side, or until golden brown and cooked through. Transfer burgers to a plate lined with paper towel.
  6. Top each mushroom with carrot salad and a pork burger; garnish with extra coriander leaves and serve with sweet potato wedges.

Nutrition

  • Energy: 1692kJ
  • Calories: 404cal
  • Protein: 29.5g
  • Fat: 12.7g
  • Saturated fat: 3.3g
  • Carbohydrates: 38.6g
  • sugars: 16.8g
  • Dietary Fibre: 8.6g
  • Sodium: 198mg
  • Calcium: 83mg
  • Iron: 4.0mg

 

chinese-chicken-fried-rice-large

Chicken Fried Rice

 Ingredients

  • Cooking oil spray
  • 2 Tablespoon grated ginger
  • 450 Gram packet frozen vegetables (or 4 cups of chopped, mixed, fresh vegetables)
  • 4 Cup cooked rice
  • 280 Gram cooked chicken breast fillets (shredded or chopped)
  • 2 Tablespoon reduced-salt soy sauce
  • 4 green onions (thinly sliced)

Directions

  1. Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes.
  2. Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
  3. Add half the onion and toss to combine. Serve fried rice topped with remaining onion.

Nutrition

Per serving:

  • Energy: 1670kJ
  • Calories: 399cal
  • Protein: 27g
  • Fat: 6.6g
  • Saturated: 1.6g
  • Carbohydrates: 54g
  • Sugars: 3g
  • Dietary fibre: 4.4g
  • Sodium: 750mg
  • Calcium: 36mg
  • Iron: 2mg

 

Tips/Handy Hints:

     For best results, cook rice the day before (this allows rice to dry slightly, so it’s less sticky). Cooking on the day? Drain very well in a colander before using.

 

Chickpea Curry

Chickpea Curry

Chickpea Curry

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.

 

Sundried Tomato Pesto and Artichoke Pizza

Sundried Tomato Pesto and Artichoke Pizza

 

Sundried Tomato Pesto and Artichoke Pizza

Ingredients

  • ½ cup drained sundried tomatoes
  • 1 tbsp pine nuts
  • 2 tbsp olive oil
  • 2 gluten free pizza bases
  • Baby spinach leaves to cover the base (approximately 1 cup)
  • 150g buffalo mozzarella or bocconcini, thinly sliced
  • 170g jar marinated artichokes, drained, halved
  • ½ cup pitted kalamata olives
  • ¼ cup capers
  • Baby rocket leaves, to serve

Directions

  1. Preheat oven to 220 degrees Celsius.
  2. Place sundried tomatoes, pine nuts and oil in food processor and process to a paste.
  3. Place 2 pizza trays in the oven to heat for 5 minutes. Spread the pizza bases with the tomato pesto and spinach leaves.
  4. Top each with cheese, capers, artichokes and olives. Bake for 6-8 minutes until cheese is melted and bubbling and the base is crisp. Top with rocket and serve.

 

eggs_benedict2

Egg’s Benedict

 

eggs_benedict2

Ingredients

  • 1 English muffin
  • 1 large egg
  • 50g 97% fat-free ham
  • 1 handful of baby spinach leaves
  • 1 tablespoon fat free mayonnaise
  • 1 teaspoon of Dijon mustard

Directions

  1. Poach the egg.
  2. While the egg is poaching, toast the muffin.
  3. Mix together the mayo and Dijon and spread onto the toasted muffin.
  4. Top the muffin with the ham, and egg.
  5. Serve with the spinach leaves.

 

Veggie-Pies-with-Polenta

Veggie Pies with Polenta

 

Veggie-Pies-with-Polenta

Ingredients

  • 2 Teaspoon olive oil
  • 1 brown onion (chopped)
  • 2 carrots (peeled, chopped)
  • 2 celery stalks (trimmed, chopped)
  • 1 red capsicum (chopped)
  • 1 Teaspoon dried oregano
  • 2 Clove Garlic (crushed)
  • Ounce pinch dried chilli flakes
  • 1⁄4 Cup no-added salt tomato paste
  • 400 Can no-added-salt diced tomatoes
  • 1⁄3 Cup chopped fresh basil
  • 75 Gram baby spinach leaves
  • 400 Can borlotti beans (rinsed)
  • 2 Cup skim milk
  • 3⁄4 Cup instant polenta
  • 1 Teaspoon finely grated lemon zest
  • 1⁄4 Cup grated parmesan large green salad to serve

Directions

  1. Heat oil in a large saucepan over medium-high heat. Cook onion, carrot, celery and capsicum for 5–7 minutes, until they start to soften. Add oregano, garlic and chilli flakes. Cook, stirring, about 1 minute, until fragrant.
  2. Add tomato paste, tomatoes and 1/2 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes, until vegetables are cooked through and sauce thickens. Add basil, spinach and beans. Cook, stirring, about 1 minute, until heated through.
  3. Meanwhile, combine milk and 1 cup cold water in a medium saucepan. Bring to the boil over medium-high heat. Slowly pour in polenta, stirring constantly. Reduce heat to medium-low. Cook, stirring, for 2 minutes, until thickened. Remove from heat and stir in lemon zest. Stand for 2 minutes, until thickened slightly.

 

Orange-Yogurt-Muffins-with-Marmalade-Glaze-3-size-3

Orange Muffins

 

Orange-Yogurt-Muffins-with-Marmalade-Glaze-3-size-3

Ingredients

  • 1⁄2 Teaspoon (Metric) bicarbonate soda
  • 1 egg (lightly beaten)
  • 2 Cup wholemeal self-raising flour
  • 2 Tablespoon (Metric) orange breakfast marmalade
  • 1⁄2 Cup orange juice (freshly squeezed)
  • 1⁄4 Cup sugar (brown)
  • 1⁄2 Cup vanilla yogurt (low fat)

Directions

  1. Pre-heat oven to 200oC.
  2. Lightly coat a 12-cup muffin tray with cooking spray
  3. Sift the flour and bicarbonate soda into a medium bowl. Combine the yoghurt, orange juice and sugar. Add mixture to the flour. Add the egg and stir to combine, being careful not to over mix.
  4. Spoon mixture into the prepared tray and bake for 12 to 15 minutes.
  5. Heat marmalade in the microwave for 30 seconds. Brush over cooked muffins.

 

chickpie

Chickpea Tikka Masala

chickpie

Ingredients

  • 1 Tbs. vegetable oil
  • ½ medium onion, diced
  • 1 Tbs. garam masala
  • 1 Tbs. tomato paste
  • 2 tsp. grated fresh ginger
  • 1 serrano chile, minced
  • 2 15-oz. cans chickpeas, rinsed and drained
  • 1 28-oz. can crushed tomatoes
  • ½ cup low-fat Greek-style yogurt
  • ¼ cup chopped cilantro

Directions

  1. Heat oil in skillet over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garam masala, tomato paste, ginger, and serrano chile, and season with salt, if desired. Sauté 1 minute more.
  2. Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes. Remove from heat, and stir in yogurt and cilantro.

 

French-Toast-and-Mixed-Berries

Berry French Toast

 

French-Toast-and-Mixed-Berries

Ingredients

  • Slice bread (wholemeal preferably)
  • 2 Cup fat reduced milk
  • 2 Eggs (lightly beaten)
  • 1 Cup low fat ricotta cheese
  • 1 1⁄2 Teaspoon cinnamon sugar
  • 250 Gram mixed berries
  • 2 Tablespoon (Metric) honey

Directions

  1. Dip bread, one slice at a time into combined milk and eggs, draining excess.
  2. Heat a non stick frypan over medium heat and cook bread on both sides until golden brown.
  3. Divide French toast between serving plates and top with combined ricotta cheese and cinnamon sugar. Sprinkle with mixed berries and a drizzle of honey.

bbq

BBQ Halloumi and Vegetable Kebabs

 

bbq

Ingredients

  • 2 zucchini, peeled into ribbons
  • 2 x 180g pkts halloumi, cut into 2cm cubes
  • 250g cherry tomatoes
  • 1 red onion, cut into thin wedges
  • 1 tablespoon Coles brand olive oil
  • 1 tablespoon chopped oregano
  • 1 teaspoon paprika
  • Lemon wedges, to serve

Directions

  1. Preheat barbecue grill on medium. Place zucchini in a heatproof bowl. Cover with boiling water. Set aside for 2 mins. Drain.
  2. Place the zucchini, halloumi, tomatoes and onion in a large bowl. Drizzle with oil and sprinkle with oregano and paprika. Gently toss to combine.
  3. Thread vegetables and halloumi onto soaked bamboo skewers (see tip). Cook for 2 mins each side or until lightly charred. Serve on a platter with lemon wedges.