Super_Food_Ideas_-_October_2019

WEEK 2

1 Combine egg, plain flour, ¼ cup cornflour
and ¼ cup water in a bowl. Stir in chicken.
2 Heat oil in a medium frying pan over
medium-high heat. Shake excess batter
from chicken. Shallow-fry chicken, in
batches, for 4 minutes or until cooked
through and crisp. Drain on paper towel.
3 Meanwhile, drain pineapple, reserving
juice. Combine remaining cornflour,
reserved pineapple juice, garlic, soy sauce,
ketchup and vinegar in a medium jug.
4 Heat extra oil in a wok or frying pan over
high heat. Stir-fry brown onion, capsicum
and chilli for 2 minutes or until starting
to soften. Add sauce mixture. Stir-fry for
1 minute or until bubbling and thickened.
Add pineapple, chicken and green onion.
Stir until heated through. Serve with rice.
NUTRITION: (per serve) 2952kJ; 21.6g fat;
4.6g sat fat; 33.3g protein; 89.9g carbs;
7.1g fibre; 152mg chol; 1383mg sodium.

throwback thursday

LAST-MINUTE LAMB
AND FETTA RISSOLES
SERVES 4
PREP 10 MINUTES (PLUS 10 MINUTES
REFRIGERATION) COOK 20 MINUTES

600g lamb mince
1 garlic clove, crushed
1 teaspoon ground cumin
100g fetta, crumbled
¼ cup extra virgin olive oil
1½ cups couscous
1½ cups boiling water
60g baby spinach
2 green onions, thinly sliced diagonally

2 teaspoons lemon zest

2 tablespoons lemon juice

¹⁄³ cup beetroot relish

1 lemon, cut into wedges, to serve

1 Place mince, garlic, cumin and fetta in

a bowl. Season. Mix to combine. Divide

mixture into 12 portions. Shape into rissoles.

Place on a baking tray lined with baking

paper. Cover. Refrigerate for 10 minutes.

2 Heat 2 tablespoons oil in a large frying

pan over medium-high heat. Cook rissoles,

in 2 batches, for 3 to 4 minutes each side

or until browned and cooked through.

3 Meanwhile, place couscous in a large

heatproof bowl. Stir in boiling water. Cover.

Stand for 5 minutes. Fluff grains with a fork.

Stir in spinach, onion, lemon zest, lemon

juice and remaining oil. Season.

4 Serve rissoles with couscous salad,

beetroot relish and lemon wedges.

NUTRITION: (per serve) 2920kJ; 31.6g fat;

10.2g sat fat; 43.7g protein; 55.6g carbs;

4.5g fibre; 107mg chol; 580mg sodium.

family friday

CREAMY CARAMELISED

ONION AND BACON PASTA

SERVES 4

PREP 10 MINUTES COOK 25 MINUTES

2 teaspoons extra virgin olive oil

4 middle bacon rashers, trimmed, sliced

2 brown onions, thinly sliced

2 garlic cloves, crushed

2 tablespoons white balsamic vinegar

1 teaspoon plain flour

375g dried fettuccine

1 cup frozen peas

375ml can light and creamy

evaporated milk

½ cup finely grated parmesan

60g baby rocket

1 Heat oil in a large, deep frying pan over

medium-high heat. Add bacon. Cook,

stirring occasionally, for 3 to 4 minutes

or until golden and crisp. Transfer to

paper towel to drain.

2 Reduce heat to medium. Add onion to

pan. Cover. Cook, stirring occasionally, for

10 minutes or until softened. Remove lid.

Cook a further 5 minutes or until golden

and caramelised. Add garlic and vinegar.

Cook, stirring, for 2 minutes or until

fragrant. Sprinkle over flour. Stir to coat.

3 Meanwhile, cook pasta following packet

directions, adding peas in last 3 minutes

of cooking time. Drain, reserving ¹⁄³ cup

cooking liquid.

4 Add evaporated milk, bacon, pasta

mixture, reserved cooking liquid and

¹⁄³ cup parmesan to onion mixture. Season.

Cook, tossing, for 2 to 3 minutes or until

heated through. Add ¾ of rocket. Toss to

combine. Serve topped with remaining

rocket and remaining parmesan.

NUTRITION: (per serve) 2499kJ; 11.4g fat;

5.1g sat fat; 29.4g protein; 90g carbs;

7g fibre; 36mg chol; 904mg sodium.

L AST-MINUTEL AMB

ANDFET TARISSOLES

PERSERVE

$3.81

SWEET’N’SOUR
CHICKEN

PER SERVE

$2.89

CREAMY CARAMELISED

ONION AND BACON

PASTA

PER SERVE

$2.25