PHOTOGRAPHY
SCOTT HAWKINS, RODNEY MACUJA & ROB SHAW
MAY 2017 recipes+ 35SHOPPING LIST
REMINDERweekday cooking
THURSDAY FRIDAY
1 tablespoon vegetable
or olive oil
1 leek, pale section only,
thinly sliced
1½ tablespoons baby capers,
drained
½ cup boiling water
1 small vegetable stock cube
400g can diced tomatoes
with basil and garlic
4 x 150g firm white boneless
fish fillets
Crusty bread, to serve
Mashed potato, to serve
(optional)1 Preheat oven to 180ºC/160ºC
fan-forced. Heat oil in a large
ovenproof frying pan over
moderate heat. Add leek; cook
and stir for 3 minutes or until
soft. Add capers; cook and stir
for 30 seconds or until soft.2 Add boiling water, crumbled
stock cube and tomatoes. Bring
to the boil. Boil for 2 minutes or
until reduced slightly.3 Arrange the fish over the
tomato mixture. Cover; bake for
8 minutes or until fish is cooked
(flakes easily when tested with
a fork). Serve with crusty bread
and mashed potato (if using).Tuscan Baked Fish
SERVES 4 PREP 10 minutes COOK 15 minutes
NUTRITION 1993kJ; 17g fat (5g sat); 16g protein; 31g carbohydrate;
7g fibre a serve COST $3.50 a serve400g orange sweet potato,
coarsely chopped
2 tablespoons water
400g can lentils, rinsed
½ cup dried packaged
breadcrumbs
1 egg, lightly whisked
1 red onion, finely chopped
2 tablespoons chopped
coriander leaves
½ cup Greek-style natural
yoghurt
1 tablespoon korma curry
paste
2 tablespoons vegetable
or peanut oil
4 pita breads, split
40g baby spinach leaves
1 tomato, sliced
⅓ cup mango chutney1 Place the orange sweet
potato and the water in
a microwave-safe bowl.Microwave, covered, on High
(100%) for 7 minutes or until
tender. Stand for 1 minute. Mash.
Add the lentils, breadcrumbs,
egg, onion and coriander; mix
well. Shape into 4 patties.
Whisk yoghurt and curry
paste in a bowl.2 Heat a char-grill pan over
moderate heat. Brush patties
with oil. Grill for 3 minutes each
side or until golden brown and
heated. Transfer to a heatproof
plate. Add bread to pan; grill
for 30 seconds each side or
until browned.3 Fill bread with spinach,
tomato and a lentil patty.
Top with curry yoghurt
and mango chutney.Lentil Burgers with Curry Yoghurt
MAKES 4 PREP 15 minutes COOK 15 minutes
NUTRITION 2109kJ; 18g fat (7g sat); 16g protein; 48g carbohydrate;
7g fibre a serve COST $3.45 a serveSunRice
Naturally
Rice &
Quinoa