recipes_Australia_September_2017

SEPTEMBER 2017 recipes+ 11

PHOTOGRAPHY

ROB SHAW

family reduced fat

Moroccan Fish Stew

SERVES 4 PREP 20 minutes COOK 25

minutes NUTRITION 2010kJ; 21g fat

(6g sat); 23g carbohydrates; 17g protein;

8g fibre a serve COST $3.50 a serve

400g eggplant, coarsely chopped

Cooking oil spray

1 baby fennel bulb, thinly sliced,

fronds reserved

1 red capsicum, thickly sliced

1 red onion, thickly sliced

400g can no-added-salt chickpeas, rinsed

2 teaspoons Moroccan spice paste, plus

2 teaspoons extra

400g can no-added-salt diced tomatoes

1 tablespoon finely chopped

preserved lemon

4 x 100g firm white boneless fish fillets

8 black mussels, debearded

⅓ cup low-fat Greek-style yoghurt, to serve

1 Spray eggplant with oil. Heat a large

saucepan over moderate heat. Add

eggplant, fennel, capsicum and onion;

cook and stir for 8 minutes until

vegetables are tender.

2 Add chickpeas and spice paste; cook

and stir for 1 minute or until fragrant.

Add tomatoes; bring to the boil. Reduce

heat; simmer for 1 minute. Stir in lemon.

3 Brush fish with extra spice paste. Nestle

into vegetable mixture in pan; cook,

covered, for 5 minutes. Add the mussels;

cook, covered, for a further 3 minutes or

until fish is cooked and mussels open

(discard any mussels that don’t open).

4 Sprinkle stew with fennel fronds.

Serve with yoghurt.

BUDGET TIP

Omit preserved

lemon. Use

2 teaspoons finely

grated lemon

zest instead

White Bean

& Chicken Penne

SERVES 4 PREP 20 minutes COOK 15

minutes NUTRITION 2034kJ; 22g fat

(7g sat); 35g carbohydrates; 17g protein;

8g fibre a serve

300g wholemeal penne pasta

1 zucchini, thinly sliced

100g yellow squash, sliced crosswise

400g chicken breast fillets, thinly sliced

1 bacon rasher, rind removed, fat trimmed,

finely chopped

1 onion, finely chopped

2 cloves garlic, crushed

400g can cannellini beans, rinsed

½ cup boiling water

1 large salt-reduced chicken stock cube

½ cup skim milk

¼ cup fat-free semi-dried tomatoes,

finely chopped

¼ cup freshly grated parmesan

2 teaspoons finely grated lemon zest

2 tablespoons chopped flat-leaf parsley,

to serve

1 Cook pasta in a large saucepan of boiling

salted water for 12 minutes or until tender,

adding zucchini and squash in last minute

of cooking. Drain; return to pan.

2 Meanwhile, heat a large non-stick frying

pan over moderate heat. Add chicken; cook

and stir for 5 minutes or until browned and

cooked. Transfer to a heatproof plate. Add

bacon to pan; cook and stir for 2 minutes

or until crisp. Remove from pan.

3 Add onion and garlic to pan; cook and stir

for 2 minutes or until soft. Stir in beans, the

boiling water, crumbled stock cube and

milk. Bring to the boil. Reduce heat; simmer

for 2 minutes or until reduced slightly.

Remove from heat. Blend until smooth.

Return to pan.

4 Return chicken to sauce mixture;

cook and stir for 2 minutes or until heated

and combined. Add pasta mixture; toss to

combine. Serve sprinkled with tomatoes,

parmesan, bacon, zest and parsley.