PER SERVE
$3.64
WEEK 4
FLAMENCO EGGS
PER SERVE
$4.81
PER SERVE$4.01
1 Preheat oven to 200°C/180°C fan-forced.
2 Cut half the salami into 1cm pieces. Heat oil
in a large frying pan over medium-high heat.
Cook onion and chopped salami, stirring, for
5 minutes or until onion is soft. Add garlic
and paprika. Cook until fragrant. Add
tomatoes and paste. Bring to the boil. Reduce
heat to medium. Simmer for 5 minutes or
until mixture thickens. Stir in beans.
3 Thinly slice remaining salami. Spoon
tomato mixture into an oval 5cm-deep,
18cm x 28cm roasting pan. Top with
capsicum and sliced salami. Make
4 indents in mixture. Working with 1 at
a time, crack an egg into a small bowl
and pour into indent. Sprinkle with peas.
Bake for 12 to 15 minutes or until eggs
are cooked to your liking. Sprinkle with
parsley. Serve with bread.
NUTRITION: (per serve) 2215kJ; 25.8g fat;
8.2g sat fat; 28.6g protein; 40.5g carbs;
9.3g fibre; 272mg chol; 1687mg sodium.
turbo thursday
CHARRED BROCCOLI
AND TUNA PASTA
SERVES 4
PREP 20 MINUTES COOK 15 MINUTES
350g dried curly fettuccine
2 medium tomatoes, seeded, finely chopped
½ small red onion, finely chopped
1½ tablespoons white wine vinegar
2 tablespoons extra virgin olive oil
1 cup fresh basil leaves
1 large head broccoli, cut into florets
425g can tuna in oil, drained, flaked
250g smooth ricotta
1 Cook pasta following packet directions.
Drain, reserving ½ cup cooking liquid.
2 Meanwhile, place tomato, onion, vinegar
and 1 tablespoon oil in a small bowl. Finely
chop half the basil leaves. Add to tomato
mixture. Season. Toss to combine.
3 Heat remaining oil in a large frying pan
over high heat. Add broccoli. Cook, turning
occasionally, for 5 minutes or until charred
and just tender. Transfer to a large bowl.
Add tuna and remaining basil leaves.
Toss to combine.
4 Return pasta to pan. Add ricotta and
reserved cooking liquid. Toss to coat.
Season well. Divide pasta among serving
plates. Top with broccoli mixture. Spoon
over tomato mixture. Serve.
NUTRITION: (per serve) 2853kJ; 26.6g fat;
7.1g sat fat; 34.5g protein; 71.2g carbs;
6.3g fibre; 56mg chol; 692mg sodium.five-star friday
SESAME-PANKO CHICKEN
WITH RAMEN NOODLES
SERVES 4
PREP 20 MINUTES (PLUS 15 MINUTES
REFRIGERATION) COOK 15 MINUTES
1 egg
1½ tablespoons miso paste
1 cup panko breadcrumbs
¼ cup sesame seeds
500g small chicken tenderloins,
halved lengthways
180g dried ramen noodles
1 red capsicum, thinly sliced
2 celery stalks, very thinly
sliced diagonally100g snow peas, trimmed, thinly
sliced lengthways
2 tablespoons finely grated lime rind
¼ cup lime juice
¼ cup Japanese-style mayonnaise
1 tablespoon soy sauce
1 lime, cut into wedges, to serve1 Whisk egg with 1 tablespoon miso in
a bowl. Combine breadcrumbs and sesame
seeds in another bowl. Dip 1 piece chicken
in egg mixture, then coat in crumb mixture.
Place on a baking tray. Repeat with remaining
chicken, egg and crumb mixtures. Cover.
Refrigerate for 15 minutes.
2 Meanwhile, cook ramen noodles in a
saucepan of boiling water following packet
directions. Drain, reserving 1 tablespoon
cooking liquid. Refresh under cold water.
Drain well.
3 Combine noodles, capsicum, celery, snow
peas and rind. Whisk together lime juice,
mayonnaise, soy sauce, remaining miso and
reserved cooking liquid. Pour dressing over
noodles. Toss gently to combine. Set aside.
4 Preheat grill to medium. Grill chicken
for 3 to 4 minutes each side or until golden
and cooked through. Serve noodles topped
with chicken and lime wedges.
NUTRITION: (per serve) 2645kJ; 21.2g fat;
3.9g sat fat; 44.2g protein; 59.1g carbs;
4.9g fibre; 169mg chol; 1364mg sodium.