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Recipes
The following FOODcents recipes are tasty, cheap and use common household ingredients.
(V) indicates the meal is suitable for vegetarians.
Hotcakes
Makes 10
Ingredients:
1 cup wholemeal self-raising flour
1egg
1 cup low-fat milk
2 teaspoons vegetable oil
Fruit to serve (eg; grated apple, sliced banana, tinned sliced peaches)
Method: Place flour, egg, oil and milk into a bowl and beat until smooth. Drop one dessertspoonful into a hot, lightly greased pan. Cook on one side until bubbles appear and break. Turn over and cook for 30 seconds on the other side. Serve on a plate with seasonal fruit.
HANDY HINT: As there is oil in the mixture, once pan is greased no further oil should be needed to stop hotcakes sticking.
Banana and Cinnamon Toast
Serves 1 to 2
Ingredients:
2 slices wholemeal bread, toasted on one side
1 banana, peeled and sliced
Cinnamon
Honey (optional)
Method:
Spread the banana on the untoasted side of the bread, together honey if desired.
Sprinkle with cinnamon.
Heat under the grill or microwave until the banana is soft, about 5 minutes.
Banana Smoothie
Serves 1
Ingredients:
3 tablespoons of skim milk powder
1 small banana, mashed
2 teaspoons honey
2/3 cup water
Method:
Combine powdered milk, banana, honey and water in a bowl or blender. Whisk or blend until smooth.
Hash Browns
Makes 12
Ingredients:
1 medium potato, peeled and grated
3 cups peeled and grated vegetables (pumpkin, sweet potato, parsnip, carrots or more potatoes)
1/3 cup plain flour
2 eggs
2 tablespoons vegetable oil
Method:
Squeeze the excess liquid out of the grated vegetables.
Add vegetables, flour, eggs into a large bowl and mix well.
Heat 1 tablespoon of oil in a large frying pan over medium heat.
When it sizzles, drop 1/4 cup patties of the hash brown mix to the pan, lightly flattening each pattie with a spatula.
Cook for 2-3 minutes each side.
Add more oil and cook the remaining mixture.
Bircher Muesli
Serves 4
Ingredients:
2 cups rolled oats
200g tub reduced-fat natural yoghurt
250ml apple juice
125ml water
1/2 cup sultanas
1/2 teaspoon ground cinnamon or nutmeg
1/4 cup chopped nuts (optional)
2 apples
Method:
Combine all ingredients except for the apple and nuts (if using) in a large bowl, cover and refrigerate overnight. When ready to eat, and the nuts and grate and add in the apple. Mix thoroughly and serve.
Vegie Pikelets
Serves 6
Ingredients:
1 small zucchini
1 carrot
1 orange (or 1 tablespoon of 100% orange Juice)
½ cup self-raising wholemeal flour
½ cup self raising flour
1 tablespoon sugar
1 egg
¾ cup low fat milk
½ teaspoon margarine
Method:
Squeeze the juice from the orange (if using).
Grate the Zucchini and carrot and put them in a saucepan over medium heat.
Add orange juice to vegetables.
Cook vegetables until soft, about 3 minutes.
Sift both flours into a bowl.
Stir in sugar, egg and milk to make a smooth batter.
Mix the cooked vegetables into the batter.
Heat a frying pan and add margarine and cover the bottom of the pan with the margarine.
Drop a tablespoon of mixture into frying pan.
Cook until bubbles appear, then turn over and cook the other side.
Vegetable Quiche
Serves 4
Ingredients:
4 eggs
½ teaspoon dry mustard
2 cups low-fat milk
1 cup cheese, grated
4 slices brown bread, cubed
4 to 5 cups of prepared vegetables, e.g.
- ¼ medium head cauliflower, chopped1 cup green beans, chopped
- 1 medium onion, sliced
- 7 medium mushrooms with stalks, sliced
- 1 medium tomato, sliced
Method:
Preheat oven to 180°C.
Beat eggs, mustard and milk together.
Stir in cheese.
Lightly grease a large, flat dish.
Place bread in dish, then layer cauliflower pieces, beans, onion and mushrooms.
Pour milk over vegetables and top with finely sliced tomato.
Bake in a 180°C oven for 1 hour or until set.
MICROWAVE: After step 2, place in a lightly greased microwave dish. Microwave on MEDIUM-HIGH for 30 minutes or until set.
HANDY HINT: This dish can be prepared the night before and cooked at breakfast. Use available vegetables such as peas, leek, pumpkin, sweet potato and broccoli.
Cheesy Pumpkin Ricotta Bake
Serves 4
Ingredients:
1½ cups pumpkin, peeled and chopped
4 spring onions, chopped
2 eggs
1 cup low-fat milk
1 cup ricotta or cottage cheese
2 tablespoons parmesan cheese, grated
¼ cup dried breadcrumbs
Paprika for sprinkling
Method:
Preheat oven to 200°C.
Steam or boil pumpkin until tender.
Place in lightly greased oven-proof dish with spring onions and mix together.
Beat together eggs, milk and ricotta cheese and pour over pumpkin.
Sprinkle with parmesan cheese, breadcrumbs and paprika.
Bake at 200°C for 30 to 40 minutes or until golden brown and set.
Serve cut into wedges.
VARIATION: Substitute other vegetables such as carrots or corn for pumpkin.
Lentil Soup
Serves 4
Ingredients:
1 cup brown lentils
2 cups boiling water
1 teaspoon vegetable oil
2 tablespoons water
1 large onion, finely chopped
2 cloves garlic, finely chopped
2 medium carrots, finely chopped
2 medium stalks of celery, finely sliced
3 cups of stock or water plus stock cubes
Pepper
2 tablespoons fresh coriander, finely chopped (optional)
Method:
Place lentils in a bowl and pour boiling water over. Cover and leave for 1 hour. Drain.
Place oil, water, onion and garlic in a large saucepan and cook onion until soft.
Add lentils, carrot, celery, stock and pepper.
Simmer for 1 hour.
Just before serving add freshly chopped coriander.
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Creamy Vegetable Soup
Serves 8
Ingredients:
400g pumpkin, peeled and cut into chunks
1 head of cauliflower, cut into florets
1 zucchini, chopped
2 onions, peeled and diced
3 large potatoes, peeled and diced
8 cups water
4 chicken stock cubes
375ml evaporated milk
Combine vegetables, water and stock cubes in a large pot.
Cover and cook over gentle heat for 15 minutes or until vegetables are tender.
Remove from heat and puree in a blender (or in the pan using a stick mixer) until tender.
Stir through the milk, then serve.
Spicy Potato Wedges
Serves 4
Ingredients:
4 medium-large potatoes, washed
1 teaspoon vegetable oil
½ teaspoon ground chilli
½ teaspoon paprika (optional)
1 clove garlic, finely chopped
Method:
Preheat oven to 220°C Spicy Potato Wedges
Microwave or boil potatoes until just tender, about 10 minutes.
Cut potatoes lengthwise into wedges.
Put into a plastic bag and add oil, spices and garlic. Shake well.
Remove wedges from the bag and place in a single layer on a lightly greased oven tray.
Place under the grill, turning occasionally or bake at 220°C for approximately 20 minutes, or until lightly browned.
VARIATION: Substitute the chilli and paprika for other seasoning such as; salt and pepper, steak seasoning or dried herbs.
Easy Pizza
Serves 4
Ingredients:
4 Round pita/lebanese breads
4 tablespoons reduced-salt tomato paste
250g reduced fat cheese, grated
1 capsicum, thinly sliced
2 tomatoes, sliced
8 mushrooms, sliced
Method:
Spread the bread with tomato paste.
Sprinkle with herbs and cheese.
Arrange remaining ingredients on top.
Heat under grill or hot oven for 3-4 minutes until cheese is melted and golden.
Total cost :$9.15 / $2.29 per person
Cost of Take-away pizzas: $21.90 / $5.48 per person
Beef Burgers
Serves 4:
Ingredients:
250g lean minced beef
1 onion, finely chopped
1 carrot, grated
1 egg, beaten
1 cup fresh breadcrumbs (3 slices bread)
1 tablespoon soy sauce
Parsley
Pepper to taste
1 teaspoon oil
Method:
Combine all the ingredients except the oil.
Form the mixture into 4 (or more) patties.
Brush a hot frying pan with the oil , and cook the patties over a moderate heat until golden brown on each side.
Serve 1 patty for each person in a bread roll with salad.
SALAD for burger:
1/4 lettuce, shredded
2 tomatoes, sliced
1 onion, cut into rings
Sweet Potato Crumble
Serves 4
Ingredients:
400g sweet potato, peeled and cubed
40g margarine, melted
2 garlic cloves, crushed or finely chopped
2 1/2 cups wholemeal breadcrumbs (Process/blend 4 slices of wholemeal bread)
2 tablespoons dried herbs eg: Parsley, Rosemary or Thyme
Method:
Preheat oven to 200°C and lightly grease a 5cm deep ovenproof dish.
Cook potato in a large saucepan of boiling water for 5-7 minutes until just tender.
Drain and transfer to greased ovenproof dish.
Combine garlic and melted margarine in a jug and mix.
Pour half mixture over the potato.
Combine breadcrumbs and herbs with the margarine mixture in the jub and mix.
Sprinkle the breadcrumbs mixture over the potato.
Bake for 15 - 20 minutes or until breadcrumbs are golden and crisp.
Sausage Tortillas
Serves 4
Ingredients:
1 teaspoon vegetable oil
4 sausages (spicy beef recommended)
1 onion, thinly sliced
1 tomato, diced
130g corn kernels, drained
1 avocado, peeled, stone removed and diced
4 lettuce leaves
1/4 cup grated reduced-fat cheese
4 wholgrain tortillas or flat bread
Method:
Heat oil in a frying pan over medium heat.
Cooking sausages, constantly turning, for 5 minutes.
Add onion to the pan and cook for 5 minutes or until onion is brown and sausages are cooked through.
Combine the tomato, corn, avocado, lettuce and cheese in a bowl.
Spoon the mixture along the centre of tortillas.
Top with onion and sausages, roll up and serve.
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Sweet Potato Risotto
Serves 4
Ingredients:
1 tablspoon oil
2 cloves garlic, crushed
1 onion, finely chopped
500g sweet potato, peeled and cut into 1cm cubes
200g short grain rice
500ml reduced salt stock or water
1 cup frozen peas
1 tablespoon fresh herbs, chopped
Pepper, ground
Method:
Heat oil in a large saucepan over medium heat.
Add garlic and onion and cook for 5 minutes until soft.
Add sweet potato and rice, stirring.
Add stock and peas.
Bring to the boil, stirring occasionally.
Reduce heat and cover. Simmer gently for 20 minutes adding more water if it starts to look dry.
Risotto is ready when rice and sweet potato are cooked.
Season with pepper and herbs before serving.
Chicken and Vegetable Stir-Fry
Serves 4
Ingredients:
2 chicken thighs, skin removed
1 cloves garlic, chopped or crushed
1 onion, chopped
1 medium carrot, sliced into thin strips
1 capsicum, sliced
1/2 head broccoli, cut into bite-sized pieces
2 sticks celery, sliced
1 cup chicken stock or 1 cup water and a stock cube
1 tablespoon flour
2 tablespoons water
1 tablespoon soy sauce
Method:
Cut chicken into thin strips.
Cook onion and garlic in a small amount of water in a wok or frying pan until soft.
Add in chicken and stirfry until almost cooked.
Add in remaining vegetables and toss well.
Mix together stock, soy sauce and flour, pour over chicken and vegetables and stir well.
Stirfry until sauce has thickened and vegetables are tender but still crisp.
Serve with steamed or boiled rice.
VARIATION: Use 250 g lean diced pork instead of chicken.
Salmon Pasta
Serves 4
Ingredients:
250 g uncooked pasta
1 tablespoon margarine
2 tablespoons plain wholemeal flour
½ teaspoon dry mustard
2 cups low-fat milk
1 teaspoon dried dill or 1 tablespoon fresh (optional)
Pepper
220 g can pink salmon, drained and flaked
2 cups cooked vegies (eg; peas, corn, broccoli, pumpkin)
¼ cup spring onion, chopped
1 teaspoon lemon juice
Method:
Cook pasta in boiling water until just soft. Drain.
Make a white sauce by melting margarine in a saucepan, stirring in flour and mustard to form a smooth paste.
Slowly add milk while stirring occasionally and cook until thickened and smooth.
Season with dill and pepper.
Add salmon, cooked vegies and spring onion to mixture.
Mix with pasta and heat through.
Stir in lemon juice.
MICROWAVE: Melt margarine in a large jug for 30 seconds. Stir in flour and mustard to form a smooth paste. Add milk and stir until smooth. Microwave on HIGH for 3 to 5 minutes, stopping to stir 2 to 3 times. Season.
VARIATION: Flavour with herbs, e.g. parsley, lemon grass, mint or dill.
Beef Stroganoff
Serves 4
Ingredients:
500 g topside steak, lean
1 tablespoon vegetable oil
1 medium onion, chopped
1 clove garlic, chopped
10 medium mushrooms with stalks, sliced
¼ cup water
2 teaspoons cornflour
1 beef stock cube
1 tablespoon tomato paste
½ teaspoon nutmeg (optional)
¾ cup water
Pepper
½ cup natural low-fat yogurt
Method:
Cut steak into thin strips across the grain.
Heat oil in saucepan and brown meat. Remove meat from saucepan.
Add onion, garlic and mushrooms to saucepan with water and cook until soft and brown.
Mix cornflour with ⁄ cup water to form a smooth paste.
Blend the stock cube, tomato paste, nutmeg and remaining water in saucepan and bring to boil.
Slowly add cornflour mixture and stir until thick and smooth. Add pepper.
Add meat and vegetables to saucepan and simmer for 5 minutes.
Just before serving blend in yogurt.
HANDY HINT: This recipe is suitable to make in advance. Add yogurt just before serving as excessive heat will cause yogurt to curdle.
Chilli Con Carne
Serves 6
Ingredients:
1 medium onion, chopped
2 cloves garlic, crushed
300 g lean mince
425 g can kidney beans, drained
1 large stick celery, chopped
2 medium carrots, grated
425 g can of tomatoes, mashed
3 tablespoons tomato paste
1 cup water
2 teaspoons paprika
2 teaspoons chilli powder (optional)
Pepper
Method:
Mix onion and garlic with mince and brown in a large saucepan.
Break up with a fork, stirring and cooking until brown.
Add beans, celery, carrot, tomatoes, tomato paste, water, paprika, chilli, and pepper.
Simmer for 50 minutes, stirring occasionally.
HANDY HINT: This recipe is suitable to freeze.
Serve with rice and vegetables, or make burritos with flat bread, slices of capsicum and mushroom and grated fat-reduced cheese.
Spaghetti Bolognase
Serves 4
Ingredients:
250g pasta
1 medium onion, finely chopped
1 clove garlic, chopped
2 sticks celery, chopped
1 medium carrot, peeled and grated
1 teaspoon olive oil
350g lean mince beef
425g can tomatoes
2 medium tomatoes, diced
Pepper to taste
1 tablespoon fresh parsley, chopped
Method:
Cook pasta according to packet directions.
Drain and set aside. Heat oil in a large pan.
Add onion, garlic, celery and carrot and cook for 2 minutes.
Add mince and cook until browned. Add canned and fresh tomatoes and cook for 5 minutes.
Season with pepper and parsley.
Cover and simmer for 45 minutes. Serve over pasta.
Lamb and Lentil Pie
Serves 4
Ingredients:
1 tablepsoon vegetables oil
2 celery stalks, chopped
2 medium carrots, chopped
1 garlic clove, crushed or finely chopped
400g lean lamb mince
2 tablespoons tomato paste
800g can crushed tomatoes
1 cup dried red lentils
300g pumpkin, chopped
4 medium potatoes, chopped
1/4 cup milk
Pepper to taste
Method:
Preheat oven to 180°C.
Heat oil in a large frying pan over medium heat.
Add celery, carrot and garlic and cook, stirring for 10 minutes until soft.
Add mince and cook, stirring for 8 minutes until browned.
Add tomato paste, tomatoes and lentils.
Reduce heat to medium-low and simmer for 20-30 minutes until lentils are tender.
Meanwhile, boil pumpkin and potato in a pan of boiling water for 15 minutes or until tender.
Add milk and pepper and mash until smooth.
Spoon lamb micture into a 2.5L capacity ovenproof dish and top with mash.
Bake for 20 minutes until heated through and slightly browned.
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Beef and Rosemary Casserole
Serves 6
Ingredients:
2 tablespoons vegetable oil
600g gravy beef, cut into 3cm cubes
2 brown onions, chopped
3 garlic cloves, crushed or finely chopped
2 tablespoons plain flour
2 tablespoons no-added-salt tomato paste
1 cup salt-recuced beef stock
1 cup dried red lentils or kidney beans
I cup cold water
3 fresh rosemary sprigs
4 large carrots, thickly sliced
4 celery stalks, thickly sliced
4 large potatoes, cut into 3cm cubes
1/2 cup frozen peas
Method:
Heat the oil in a large saucepan over medium heat.
Cook beef in small batches for 5-6 minutes until browned all over, trasnfer to a plate.
Heat reaming oil in the pan and add garlic and onion stirring for 3 minutes until soft.
Return beef to pan and add flour, stirring for 1 minute.
Stir in tomato paste, stock, cold water, lentils or beans and rosemary.
Cover pan and bring to the boil. Turn heat to low and simmer slowly for 1.5 hours.
Add carrot, celery and potato and cook for a further 40 minutes on low.
Stir in peas and cook for 5 minutes.
Remove rosemary sprigs and serve.
Vegetable Casserole
Serves 4
Ingredients:
2 teaspoons vegetable oil
2 medium onions, chopped
2 cloves garlic, chopped
4 medium carrots, chopped
4 potatoes, chopped into cubes
1 medium zhucchini, sliced
440g can tomatoes
500ml Vegetable stock
1 tspn dried herbs
1 tspn paprika
Method:
Heat oil in a saucepan on medium heat.
Add onion and garlic, and cook until soft.
Add carrot and potato, cover and cook for 10 minutes, stirring occasionally.
Add the remaining ingredients, cover and simmer for 10 minutes.
Serve with rice, mashed potato or wholemeal bread.
Tuna Casserole
Serves 4
Ingredients:
2 tablespoons margarine
2 tablespoons plain flour
1 cup milk
1 teaspoon paprika
2 teaspoons lemon juice
400g canned tuna
1 cup grated reduced-fat cheese
2 cups vegetables (eg: chopped mushrooms, peas, corn, spinach, finely chopped carrot or celery)
1 cup whole meal bread crumbs (3 slices processed wholemeal bread)
1 cup rice
Method:
Preheat oven to 180°C
Prepare rice as per instructions on the packet.
Melt the margarine in a saucepan and add flour, stirring continually for 3-4 minutes.
Remove from heat and very slowly, and the milk a little at a time stirring it in well after each addition.
Add the paprika and lemon juice and mix well
Add 1/2 of the cheese and vegetables and cook over a low heat until vegetables are tender, about 4 minutes.
Drain rice and place it in the bottom of an ovenproof dish.
Top with the tuna mixture, breadcrumbs and remaining cheese.
Bake in oven for 15-20 minutes until top is crispy and brown.
Peanut Beef Stir-fry
Serves 4
Ingredients:
400g beef strips (or thinly sliced rump steak)
1/2 cup crunchy peanut butter
1/4 cup chilli paste (optional)
1/4 cup sweet soy sauce
2 tablespoons vegetable oil
2 onions, cut into wedges
1/2 cabbage, shredded coursely
3 cups vegetables (eg: broccoli, asian greens, peas, zucchini, capsicum)
Method:
Place the beef in a medium bowl with half of the peanut butter, half of the chilli paste (if using) and half of the sweet soy sauce.
Combine the remaining peanut butter, chilli paste (if using) and sweet soy sauce in a small bowl or cup.
Heat half the oil in a frying pan over high heat and cook the beef, constantly stirring until cooked.
Remove the beef from the pan and cover it in a bowl.
Heat the remaining oil in the frying pan and stir-fry the onion and cabbage (and any hard vegetables) until browned lightly.
Add in remaining vegetables and add in reserved peanut butter mixture, cook until vegetables are just tender.
Return beef to the frying pan and toss to combine.
Serve with cooked rice.
Nutty Meat Kebabs
Serves 4
Ingredients:
2 tablespoons peanut butter
1 clove garlic, crushed
2 tablespoons soy sauce
Juice of 1 lemon
300g lean diced lamb or beef
4 tomatoes, cut into wedges
2 onions, pealed and cut into wedges
1 green capsicum, cut into small chunks
Method:
Soak 8 wooden kebab skewers in cold water for 20 minutes.
Mix peanut butter, garlic, soy sauce and lemon juice, add the meat and mix well.
Marinate for one hour in the refrigerator.
Thread meat onto skewers alternately with vegetable pieces.
Cook under the grill, or on a BBQ hot plate or fry pan, rotating until cooked through.
Serve with rice and salad.
Butter Chicken
Serves 6 (when served with rice)
Ingredients: 
1 1/2 tablespoon olive oil
600g chicken thigh fillets, fat and skin removed and quartered
1 tablespoon margarine
1 onion
2cm peice of fresh ginger, grated or 1 teaspoon minced ginger (from a jar)
2 garlic cloves, crushed
1 teaspoon cinnamon
2 teaspoons paprika
2 teaspoons ground corriander
1 teaspoon ground cumin
1/2 teaspoon chilli powder
1 teaspoon garam masala
3/4 cup passata (tomato pasta sauce)
1/2 cup chicken stock
150g green beans (fresh or frozen)
2 tomatoes, coarsley chopped
1/2 cup natural yoghurt
1/4 cup flaked almonds
Heat a large frying pan over high heat then add 1 tablespoon of oil.
Add half the chicken and stir-fry 3-4minutes until golden.
Transfer browned chicken to a clean plate and cook the remaining chicken as above.
Remove browned chicken.
Add remaining oil and margarine to the pan.
Add the onion, ginger and garlic cooking for 5 minutes until onion softens.
Add the cinnamon, paprika, corriander, cumin, chilli and garam masala and stir for 30 seconds.
Add the chicken a mix in well.
Add the passata, stock, green beans and tomato.
Reduce heat to medium and simmer for 10 minutes until chicken is cooked through.
Add yoghurt and almonds to the pan, stir through until hot.
Serve with rice and extra yoghurt
Fish Fingers & Sweet Potato Chips
Serves 4
Ingredients:
800g sweet potato,washed and cut into wedges
4 tablespoon canola/peanut/sunflower/olive oil
salt and pepper
700g boneless fish fillets
2 eggs
2 tablespoons sweet chili sauce (optional)
1 cup plain flour
1 cup instant polenta (or dried breadcrumbs)
Methods:
Preheat oven to 180°C.
Place the sweet potato on an oven tray and coat in 2 tablespoons of the oil, then season with salt and pepper.
Cook for 30-40 minutes until tender. About 15 minutes before the chips are ready, start preparing the fish.
Cut fish into 2cm wide strips.
Organise 3 bowls for coating the fish, one for the flour seasoned with salt and pepper, one with the egg, whisked and sweet chili sauce (if using), and one with polenta.
Dredge the fish fingers in the flour first (shaking off excess), then coat in the wet egg mixture and then firmly rolled into the polenta crumb until covered.
Heat remaining oil in a no-stick frying pan over a medium heat and cook for about 2-3 minutes each side until cooked through and golden.
Serve with a side salad and the sweet potato chips.
Creamy Tuna Pasta Bake
Serves 6
Ingredients:
2 cups dried pasta (such as curls, spirals, macaroni or penne)
2 teaspoons olive oil
2 garlic cloves, crushed (or 2 teaspoons of minced garlic from a jar)
425g can tuna in springwater, drained
2 cups frozen peas
1/4 cup plain flour
750ml milk (or 2x 375ml cans of evaporated milk)
2 slices bread, grated into breadcrumbs
1 cup cheese, grated
Salt and Pepper
Preheat oven to 180°C.
Cook pasta in a large saucepan of boiling water until tender, then drain the water and place the pasta in a large bowl.
In the saucepan, heat the oil over medium heat.
Add the onion and garlic, stir for 3 minutes or until onion has softened
Add tuna, peas, flour and pasta and a sprinkle of salt and pepper to the pan and stir well. Add the milk and stir again.
Pour mixture into a large baking dish then sprinkle with the breadcrumbs and cheese.
Bake for 30 minutes or until heated through and golden on top.
One-pot Sausage Stew
Serves 4
Ingredients:
500g lean sausages
1 brown onion, chopped
400g cannellini beans, drained and rinsed
800g can diced tomatoes
1/4 cup barbecue sauce
Method:
Cook sausages in a large frying pan over medium heat, turning often for 5-6 minutes. Remove sausages onto a plate.
Add onion to frying and cook over a medium heat, stirring for 5 minutes until onion is soft.
Add beans, tomato and barbecue sauce.
Return sausages to pan, cover and bring to the boil.
Remove the lid, reduce heat to low and simmer, uncovered, for 25 minutes or until sausages are cooked through and sauce is thickened.
Serve with bread or cooked pasta.
Chicken and Vegetable Pie
Serves 4
Ingredients:
4 small chicken breasts or thighs, skin removed
2 cups chicken stock
2 tablespoons white wine or apple juice (options)
700g chopped mixed vegetables (carrots, cauliflower,
leeks, cabbage, asparagus, baby corn, peas)
2 teaspoons plain flour or cornflour
2 tablespoons low-fat milk
2 tablespoons chopped mixed herbs (parsley, thyme,
oregano, marjoram) or 1 teaspoon dried mixed herbs
Freshly ground or cracked black pepper, to taste
1 sheet puff pastry
Olive or canola oil spray
Method
Preheat oven to 200 °C.
Add stock and wine/juice into a large pan over medium heat.
Once simmering, add the chicken, put the lid on and reduce heat to low.
Slowly poach chicken breasts for 15 minutes or until cooked through.
Cut vegetables into bite-sized pieces and add to the pan.
Cover the pan and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish with a slotted spoon, leaving behind the juices.
Mix flour with milk in a small jug then and add to juices, bringing to the boil and stir until it is thickened. Turn off the heat, stir in herbs and season with pepper.
Pour sauce over chicken and vegetables.
Top dish with sheet of pastry and spray with a little oil and bake until crisp and brown.
Orange fruit jelly
Serves 4
Ingredients:
1 tablespoon gelatine
¼ cup sugar
½ cup water
1 cup orange juice
¼ cup lemon juice
1 cup fresh fruit, chopped, e.g. sliced banana or orange wedges
Method:
Mix gelatine, sugar and cold water in a saucepan.
Heat until dissolved.
Stir in orange and lemon juice.
Place in serving dishes and start to chill.
When cold stir in chopped fruit.
Leave to set.
MICROWAVE: Dissolve gelatine and sugar with water in a dish, heat in microwave for 2 minutes to dissolve gelatine on MEDIUM-HIGH.
Baked Apples
Serves 4
Ingredients:
4 Granny Smith apples, washed and cored
1 tablespoon brown sugar
1 tablespoon honey
30g walnuts, chopped
50g sultanas (or other dried fruit)
1 teaspoon cinnamon
Method:
Run a knife around the middle of the apples to pierce the skin.
Combine remaining ingredients in a small bowl.
Spoon into apple cavities, leaving a little excess on top of each apple.
Microwave on HIGH for 8 minutes or until apples are tender.
Serve with extra sauce from the bottom of the dish.
HANDY HINT: Scoring around the middle of the apple ensures the apple doesn’t burst out of its skin during cooking.
Fruity rice pudding
Serves 4
Ingredients:
1/2 cup rice
1 cup water
2 cups low-fat milk
1 tablespoon honey
1/2 cup dried fruit OR 2 pieces chopped fresh fruit OR 1 cup tinned fruit
Pinch nutmeg or cinnamon (optional)
Method:
Bring water to the boil in a small saucepan and add rice.
Reduce heat, cover and simmer for about 10 minutes, stirring occasionally.
Stir in milk and honey.
Simmer uncovered for about 30 minutes, stirring occasionally.
Add fruit and nutmeg/cinnamon (if using) and cook for another 5 minutes or until rice is tender.
Fruit Crumble
Serves 6
Ingredients:
6 apples, pears or other fruit
2 teaspoons cinnamon
1 cup rolled oats
3 tablespoons chopped almonds (optional)
1½ tablespoons margarine
1 tablespoon honey
Method:
Preheat oven to 200°C.
Peel and thinly slice the fruit.
Layers the fruit slices in an overnproof dish.
Sprinkle with cinnamon.
Put the remaining ingredients in a bowl and mix until crumbly.
Sprinkle topping over the fruit.
Bake for 20 minutes or until browned.
Apple Bread and Butter Pudding
Serves 4
Ingredients:
6 slices fruit bread
4 teaspoons margarine
4 tablepsoons sultanas
410g can pie apples
1 teaspoon cinnamon (optional)
2 cups of milk
2 eggs
2 teaspoons sugar
Method:
Preheat oven to 180°C
Spread fruit bread with margarine
Arrange bread in a single layer in a small greased ovenproof dish
Top with apple, sultanas and cinnamon (if using) and top with more bread. Alternate layers until all ingredients are used - finishing with bread.
In a seperate bowl, mix milk, eggs and sugar and then pour over bread.
Bake for 30-40 minutes or until custard has set.
Baked Custard
Serves 4
Ingredients:
2 cups reduced-fat milk
1/2 cup sugar
3 eggs
1 teaspoon vanilla essence
Kettle full water, boiling
Method:
Preheat oven to 180°C
Beat milk, sugar, eggs and vanilla together with a whisk and set aside
Place a small oven proof dish inside a larger baking dish
Pour the boiling water into the baking dish to come half way up the side of the oven-proof dish
Pour the egg mixture into the oven-proof dish and bake for 30-40minutes until set.
Popcorn Snack pack
Serves 8
Ingredients:
2 tablespoons popping corn
1½ cups dried fruit (eg; sultanas, banana, apricots)
Method:
Place popping corn without oil in the microwave in a microwave bowl with a lid, or in a paper bag. Microwave for 3-4 minutes or until the 'popping' noises stop.
Mix together popcorn and dried fruit.
Onion and Cheese Muffins
Serves 12
Ingredients:
1 cup white plain flour
1 cup wholemeal plain flour
4 teaspoons baking powder
¼ teaspoon black pepper
1 small onion, coarsely grated
1 cup cheese, coarsely grated
2 eggs
1 cup low-fat milk
Method:
Preheat oven to 180°C
Mix flours, baking powder, pepper, grated onion and grated cheese together.
Beat eggs and milk together and, if necessary, add more milk to equal 1 1/2 cups of liquid.
Make a well in the centre of the dry ingredients, add liquid until all dry areas are moistened.
Place in large lightly greased muffin tins.
Bake at 180°C for 20 to 30 minutes.
HANDY HINTS: To keep the fat down, use low-fat cheese and non-fat milk or milk powder
Pumpkin Scones
Serves 16
Ingredients:
1 tablespoon margarine
¼ cup sugar
1 tablespoon hot water
1 egg
1 cup pumpkin, cooked
1 cup plain wholemeal flour
1 cup white plain flour
3 teaspoons baking powder
Method:
Preheat oven to 180°C.
Blend margarine and sugar with hot water.
Beat in egg and pumpkin.
Mix flours and baking powder together and stir in to wet mixture.
Mix until no dry areas are left. If pumpkin is dry, you may need to add a little more water.
Using two spoons drop mixture onto a lightly greased tray.
Bake in a 180°C oven for 12 to 15 minutes.
HANDY HINTS: Scones may be frozen and reheated in a conventional or microwave oven.
Spicy Apple Muffins
Serves 12
Ingredients:
1½ cups plain flour
2 teaspoons bicarbonate of soda
2 teaspoons cinnamon
1 cup unprocessed bran
¼ cup sultanas (or raisins)
2 tablespoons skim milk powder
WET MIX:
2 medium Granny Smith apples, grated
1 egg
1 teaspoon grated lemon or orange rind
2 tablespoons oil
2 tablespoons honey
1 cup water
Method:
Preheat oven to 200°C.
Combine all dry ingredients, then stir in all wet ingredients.
Spoon into lightly greased muffin pans.
Bake for 20 minutes or until cooked.
HANDY HINT: Muffins freeze well. Thaw in microwave for 30 seconds in paper bag that has been sprinkled with water to retain the moisture.
Pea and Cumin Muffins
Serves 12
Ingredients:
2 teaspoons olive oil
1 brown onion, grated
1 garlic clove, crushed
1 tablespoon ground cumin
1 cup frozen peas
2 cups self-raising flour
80g butter, melted
1 egg, lightly beaten
1 cup milk
Preheat oven to 200°C. Grease twelve 1/3-cup capacity muffin holes.
Heat oil in a frying pan over medium heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion is soft. Add cumin and peas. Cook for 2 minutes. Remove from heat. Allow to cool.
Sift flour into a bowl. Combine butter, egg and milk in a jug. Mix well. Pour into flour. Stir gently until almost combined. Fold in pea mixture. Spoon mixture into muffin holes until three-quarters full.
Bake for 18 to 20 minutes or until a skewer inserted into the center comes out clean. Serve warm.
Handy Hint: Serve these with salsa as a snack or party finger food.
Apple Pikelets
Makes 24 - suitable to freeze for kids lunchboxes or afternoon tea.
Ingredients:
1 1/2 cups self raising flour
2 tablespoons sugar
1 egg
300ml milk
1/2 cup grated apple (or apple or fruit puree)
Spray oil or 1 tablespoon margarine
Combine egg and milk in a small jug and whisk to combine.
Add flour and sugar to a mixing bowl and make a 'well' in the center.
Pour in the milk mixture and whisk until smooth.
Add the apple and stir to combine.
Heat a large frying pan over medium heat.
Spray the pan with oil to coat or brush over with margarine.
Use a tablespoon of batter at a time to cook in the pan until small bubbles form on top.
Carefully turn over and cook for another 2 minutes until cooked through.
Banana Bread
Makes 1 loaf which has 10 serves
Ingredients:
2 cups self-raising flour
1 tsp ground cinnamon
140g (2/3 cup, firmly packed) brown sugar
125ml (1/2 cup) skim milk
2 eggs, lightly whisked
2 tablespoons butter or margarine, melted, cooled
1 tablespoon margarine, extra, melted
2 overripe medium bananas, mashed
Method:
Preheat oven to 180°C. Brush an 11 x 21cm (base measurement) loaf pan with melted the extra margarine to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
Sift the combined flour and cinnamon into a large bowl. Stir in the sugar and make a well in the centre. Place the milk, eggs, melted butter or margarine and banana in a medium bowl, and stir until well combined. Add the banana mixture to the flour mixture and stir until just combined. Spoon the mixture into the prepared pan and smooth the surface.
Bake in preheated oven for 45-50 minutes or until a skewer inserted into the centre comes out clean. Remove from oven and set aside in the pan for 5 minutes. Turn onto a wire rack to cool completely. Cut into slices to serve.
Notes
This banana bread will keep in an airtight container out of direct sunlight for up to 3 days. Alternatively, place in an airtight container, then label, date and freeze for up to 1 month. Place in the fridge overnight to thaw.
Basic Vinaigrette Dressing
Serves 4
Ingredients:
1 tablespoon vinegar; try white vinegar, brown vinegar, balsamic vinegar or wine vinegar, or lemon juice
3 tablespoons oil; try olive oil, canola oil, grapeseed oil, peanut oil or sunflower oil
Flavour; 1 teaspoon mustard, 1 teaspoon crushed garlic, 1 teaspoon chopped herbs
Salt and pepper to taste
Method:
Combine all ingredients and whisk to combine. Mix in the salad bowl before adding the salad to save on washing up.
Italian-style Tomato Sauce
Serves 4
Ingredients:
1 tablespoon olive or vegetable oil
2 onions, chopped
1 clove garlic, crushed
800g canned tomatoes
1 large carrot, diced
1 celery stick, diced
2 teaspoons dried or fresh herbs
Method:
Heat oil in a large pan over medium heat.
Add onion and garlic and cook, stirring, until onion is soft and clear.
Add carrot and celery, cook, stirring for 2 minutes.
Add remaining ingredients, cover and simmer for 15 minutes.
Serve with pasta, add cooked chicken or ham, or pour on chicken breasts and top with cheese.
Marinade Ideas
These marinades can be used with red meat, chicken, fish or vegetables. It is best to marinade in a sealed container overnight in the fridge, especially if the meat needs tenderdised but otherwise 20 minutes will do.
- Garlic, olive oil, lemon juice and dried thyme
- Lemon juice,olive oil, Moroccan spice, garlic, honey
- Soy sauce, honey, garlic, ginger
- Rosemary, red wine vinegar, garlic, olive oil
- Olive oil, garlic, balsamic vinegar, mustard
- Plum sauce, soy sauce, ginger
- Lime juice, sweet chilli sauce, fish sauce, sugar, oil
- Tandoori paste and natural yoghurt
Satay Sauce
Ingredients:
1 tablespoon soy sauce
2 tablespoons peanut butter
2 tablespoons sweet chilli sauce
1/4 cup water
Method:
Add all ingredients into a small saucepan. Bring to a gentle simmer (not boiling) for a few minutes, constantly stirring.
Alternatively, you can add the ingredients to a microwave safe bowl, mix well and microwave for 1 minute.
Chicken Stock
Ingredients:
1 chicken carcass (cooked or raw)
2L water
1 onion, roughly chopped
2 carrots, roughly chopped
2 stalks celery, roughly chopped including leaves
1 bunch fresh herbs or 1 teaspoon dried
6 peppercorns or 1/2 teaspoon of ground pepper
Method:
Break carcass into pieces in a large saucepan and add the water.
Heat over a medium heat until it boils.
Add the remaining ingredients, cover and reduce heat to low.
Simmer for 2 hours or until the liquid is reduced to about half.
Remove chicken bones with a slotted spoon.
Serve as chicken soup with wholemeal bread, or refrigerate for up to 3 days and use in cooking as stock.
Boiled eggs
You will need:
Eggs
Cold water
Saucepan
Tablespoon
Timer
Gently place the eggs in the saucepan and pour cold water over the top until they are covered by about 1cm of water. Turn the pan onto a high heat and watch until the water boils (you will see it rapidly bubble with steam rising). As soon as the water boils, turn the heat down to a simmer (you will see only little bubbles form on the bottom and sides of pan). Leave them to simmer for:
3 minutes if you like a really soft-boiled egg
4 minutes for a white that is just set and a yolk that is creamy.
5 minutes for a white and yolk perfectly set but still soft.
7 minutes for hard boiled and cooked through.
Then immediately remove them from the pan with a large spoon.
Poached eggs
You will need:
Eggs
Cold water
Frying pan
Timer
Slotted spoon
Kitchen paper
Add water to the frying pan until it is about 2.5cm deep. Turn the pan onto high heat and bring the water to the boil. As soon as the water boils, turn the heat down to a low so you can only see some small bubbles on the bottom of the pan.
Carefully break the eggs, one at a time into the water. As soon as the eggs hit the water, start the timer for 1 minute. After that, turn off the heat and let the eggs sit in the pan for 10 minutes. Gently remove the eggs with a large spoon and let them drain on the kitchen paper to remove the water before serving.
Scrambled eggs
You will need: 
2 Eggs per person
Frying pan
1 teaspoon Margarine
Pinch of Salt and pepper
Jug or bowl
Fork
Wooden spoon
Break the eggs into a cup, add the salt and pepper and whisk with a fork to break up the yolk.
Place a frying pan over medium heat, add the margarine and tilt the pan so the margarine melts and covers the pan.
When the margarine has melted, pour the eggs into the pan. Keep stirring the mixture with the wooden spoon to mix up the egg as it cooks.
When more than half of the mixture is lumpy and cooked but there is still some liquid in the pan, turn off the heat and keep stirring. The eggs will have enough heat to cook until perfectly.
Page last updated Wed, 18 Aug 2010 2:28 pm