Good Health Choices New Zealand – August 2019

couple of minutes, stirring occasionally.

3 Stir in the spinach, then turn the

heat down to low, cover and cook for

5 minutes. Season to taste with salt

and pepper.

4 Sprinkle half of the parsley or

coriander over the tomato mixture, then

make four wells in the mix and crack

an egg into each one. Sprinkle the eggs

with some salt and pepper, cover with

a lid or foil and simmer over a low heat

for 8–10 minutes if you like your eggs

runny, or a bit longer if you prefer

them firmer.

5 Remove from the heat, sprinkle

with the remaining parsley or coriander

and serve.

Sea salt and freshly

ground black pepper

Handful of chopped fresh

parsley or coriander

4 medium eggs

1 Spray a large frying pan with some

low-calorie cooking spray and place

over a medium heat.

2 Add the onion and peppers, then cook

for 4–5 minutes until they have started

to soften. Add the garlic and continue

cooking for 4–5 minutes. (This should

take 8–10 minutes in total). Add the

cumin and chilli powder, and stir for a

minute or so, then stir in the tomatoes,

sweetener and lemon juice. Cook for a

Shakshuka
» SERVES 2
» PREPARATION 10 MINUTES
» COOK 25 MINUTES

Low-calorie cooking spray
1 onion, sliced
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
2 garlic cloves, finely chopped or grated
½ tsp ground cumin
¼ tsp mild chilli powder
1 x 400g tin chopped tomatoes or
cherry tomatoes
Pinch of granulated sweetener
1 tsp lemon juice
100g spinach

Mediterranean-

style lamb shanks

»SERVES 4
»PREPARATION 15 MINUTES
»COOK 2½–3 HOURS

4 x 400-450g lamb shanks (all visible
fat removed)
Sea salt and freshly ground
black pepper
Low-calorie cooking spray
1 tbsp Worcestershire sauce, plus
a dash to deglaze
250ml beef stock (1 beef stock cube
dissolved in 250ml boiling water)
1 large onion, roughly chopped
2 celery sticks, roughly chopped
3 medium carrots, roughly chopped
3 garlic cloves, smashed and peeled
2 tbsp tomato puree
1 x 400g tin chopped tomatoes
2 fresh tomatoes, chopped
1 beef stock cube (in addition to
the one above)
1 tsp fish sauce
1 tbsp balsamic vinegar
1 tsp dried oregano
1 tsp dried rosemary
½ tsp dried thyme
Generous handful of fresh parsley
Cooked couscous, to serve (optional)

1 Season the lamb with salt and pepper.
Spray a large frying pan with low-calorie

cooking spray and add the lamb

shanks. Brown over a medium heat for

around 5 minutes until browned all over

(this boosts the flavour).

2 Place the lamb in a large, lidded

casserole dish. Preheat the oven to 180°C

(fan bake 160°C). Deglaze the frying pan

with a dash of the Worcestershire sauce

and beef stock, scraping up any bits of

meat stuck to the bottom of the pan –

use a wooden spoon for this.

3 Add the onion, celery, carrots and

garlic. Fry for a few minutes, coating

them in the deglaze mix, until the onion

starts to colour, then add the tomato

purée and fry for 3–5 minutes.

4 Pour the pan mixture into the dish

on top of the lamb shanks. Add the

remaining ingredients (except the

parsley) making sure to crumble in the

stock cube. Cover and put in the oven

for 2–2½ hours until the lamb is tender.

Check a few times during cooking to

see if more liquid needs to be added.

5 Remove the shanks from the dish

and heat the sauce until it reaches the

desired consistency (pass the liquid

through a fat strainer first as lamb is

naturally quite fatty). Stir through

the chopped parsley and serve with

couscous, if desired, pouring the sauce

over the top.

be informed

be nourished

simply be

be energised

be inspired