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.

 

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).

 

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.

 

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.

 

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.