Super Food Ideas – September 2019

SEPTEMBER 2019 super food ideas 63

dish. Add ribs. Turn ribs to thoroughly
coat in marinade. Cover. Refrigerate for
4 hours or overnight, if time permits.
2 Preheat oven to 160°C/140°C fan-forced.
Line a large baking tray with baking paper.
Drain marinade from ribs into a small
saucepan. Place ribs on prepared tray.
Cover with foil. Bake for 1 hour 30 minutes
or until tender.
3 Meanwhile, bring marinade to a simmer
over medium heat. Simmer gently for
5 to 7 minutes or until slightly thickened.
4 Remove foil from ribs. Baste with half the
marinade. Increase oven to 220°C/200°C
fan-forced. Bake basted ribs for a further
20 minutes or until golden and sticky.
5 Meanwhile, make Pickled Onion Salad
Combine onion and vinegar in a large
glass or ceramic serving bowl. Season
with salt and pepper. Stand for 15 minutes.
Add cucumber, salad leaves and oil to
onion mixture. Toss to combine.
6 Reheat remaining marinade mixture
over medium-high heat until hot. Cut ribs
into portions. Place on a serving board.
Drizzle with warm marinade mixture.

Sprinkle with green onion. Serve ribs

with salad and bread.

NUTRITION: (per serve) 3963kJ; 28g fat;

8.8g sat fat; 64.3g protein; 96.8g carbs;

7.3g fibre; 112mg chol; 1356mg sodium.

OREO AND RASPBERRY

PANCAKE TRAY BAKE

SERVES 8

PREP 20 MINUTES

COOK 15 MINUTES

2 cups plain flour

½ teaspoon bicarbonate of soda

¹⁄³ cup caster sugar

1½ cups buttermilk

1 egg

2 teaspoons vanilla extract

100g dark chocolate, roughly chopped

50g butter, melted

137g packet Oreos, roughly chopped

125g raspberries

Vanilla ice-cream and chocolate sauce,

to serve

1 Preheat oven to 200°C/180°C fan-forced.

Grease a 3cm-deep, 24.5cm x 37.5cm (base)

baking tray and line with baking paper,

extending paper 2cm above edges of tray

on 2 long sides.

2 Sift flour and bicarbonate of soda into

a large bowl. Add sugar and a pinch of salt.

Stir to combine. Make a well in the centre.

Whisk buttermilk, egg and vanilla in a large

jug. Add buttermilk mixture to well. Whisk

until just combined. Fold in chocolate.

3 Brush baking paper in prepared tray with

half the melted butter. Spread batter into

prepared tray. Smooth top. Dab all over

with remaining butter. Top with half the

cookies and half the raspberries, gently

pressing into batter. Bake for 10 minutes

or until a skewer inserted into the centre

comes out clean.

4 Preheat grill on high. Grill pancake for

1 to 2 minutes or until golden. Remove

from grill. Cool for 2 minutes.

5 Top with scoops of ice-cream and

remaining raspberries and cookies.

Drizzle with chocolate sauce. Serve.

NUTRITION: (per serve) 2254kJ; 18.8g fat;

11g sat fat; 9.7g protein; 80.2g carbs;

2.5g fibre; 58mg chol; 277mg sodium.

FAMILY OVER FATHER’S DAY

PER SERVE

$5.80

CARAMELISED
RUM-GLAZED
PORKRIBS

THE INFO

• ENTERTAINING

PER SERVE

$1.18

OREO AND RASPBERRY

PANCAKETRAYBAKE

THE INFO

+ ENTERTAINING

+ GREAT FOR KIDS

+ SUPER EASY

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