recipes_Australia_September_2017

family dinners family dinners family dinners family dinners family dinners

SEPTEMBER 2017 recipes+ 7

PHOTOGRAPHY

SCOTT HAWKINS

STYLING

KATE BROWN

FOOD PREPARATION

NADIA FONOFF

Satay Chicken

Lettuce Cups

SERVES 4 PREP 15 minutes

COOK 5 minutes

500g chicken tenderloins,

coarsely chopped

¼ cup reduced-fat satay sauce

¼ cup light coconut milk

100g snow peas, thinly sliced

12 small butter lettuce leaves

3 baby cucumbers, sliced into ribbons

1 fresh long red chilli, deseeded,

thinly sliced lengthwise

Lime wedges, to serve

1 Combine chicken and satay sauce in a

bowl. Heat a large non-stick frying pan over

moderately high heat. Add chicken; cook

and stir for 3 minutes or until browned.

Reduce heat.

2 Add coconut milk and snow peas; simmer

for 2 minutes or until thickened slightly.

Spoon chicken mixture into lettuce cups.

Top with cucumber and chilli. Sprinkle with

black pepper. Serve with lime wedges.

Chilli Con Carne

SERVES 4 PREP 20 minutes

COOK 20 minutes

½ cup boiling water

1 red onion, finely chopped

1 yellow capsicum, coarsely chopped

2 cloves garlic, crushed

2 teaspoons ground cumin

2 teaspoons smoked paprika

250g beef mince

1½ cups passata (Italian tomato

cooking sauce)

1 small salt-reduced beef stock cube

400g can four bean mix, rinsed, drained

250g cherry tomatoes, halved

2 tablespoons chopped coriander,

plus extra leaves, to serve

1 tablespoon lemon juice

½ cup low-fat Greek-style natural yoghurt

Lime cheeks, to serve

1 Heat a large frying pan over high heat.

Add 1 tablespoon of the boiling water.

Cook and stir onion, capsicum and garlic

for 2 minutes or until soft. Add the cumin

and paprika; cook and stir for 30 seconds

or until fragrant.

2 Add mince; cook, stirring to break up

lumps, for 3 minutes or until browned. Stir

in passata, remaining boiling water, crumbled

stock cube and beans; simmer, uncovered,

for 10 minutes or until mixture thickens.

3 Add tomato; simmer for 2 minutes or

until heated. Stir through coriander and

juice. Top with yoghurt and extra coriander

leaves. Sprinkle with freshly ground black

pepper. Serve with lime cheeks.

JUST

1126KJ

A SERVE

HEALTH BITE

Use half mince

and half beans to

reduce kilojoules

+ PROTEIN 1 serve of protein is

around 100g of meat, fish or poultry,

2 eggs, 1 cup legumes or 170g tofu

per person per meal.

+ VEGETABLES 1 serve of

vegetables is around 3 of any of

the following: 1 tomato, ½ carrot,

¼ avocado, 4 florets of broccoli

or a handful of lettuce leaves

per person per meal.

+ CARBOHYDRATES 1 serve of

carbohydrates is around 2 of any of

the following: 1 small potato, ½ bread

roll, ½ cup cooked rice or pasta,

½ cup legumes per person per meal.

+ VISUALISE IT Getting your

portions under control makes a huge

difference – just think half of your

plate should be vegetables, a quarter

should be carbohydrates and a

quarter should be protein per meal.

PERFECTING

PORTION SIZES