Archive for February, 2009
Macaroni Mini Meatloaves
Ingredients 1/2 cup (55g/1 2/3oz) macaroni 500g (1 lb) lean beef mince 1 medium onion, grated 1 medium carrot, grated 1 medium zucchini (courgette), grated 3 slices wholegrain bread, torn into small pieces 2 tablespoons chopped fresh flat-leaf parsley 1 egg, lightly beaten 2 tablespoons sweet chilli sauce Method 1 Preheat oven to 180°C (350°F/Gas [...]
Pasta with Chicken, Spinach, Pesto & Ricotta
Ingredients Olive oil spray 450g (15oz) skinless chicken breast fillets 500g (1 lb) penne pasta 2 tablespoons ready-made pesto 200g (6 1/2oz) low-fat ricotta cheese 100g (3 1/3oz) semi-dried tomatoes, chopped 1 1/2 cups (375ml/12fl oz) reduced-salt chicken stock salt and pepper 100g (3 1/3oz) baby English spinach Method 1 Lightly spray a fry pan [...]
Asian Beef Salad Tarts
Ingredients olive oil spray 4 rice paper rounds, 23cm (9in) diameter 300g (10oz) lean beef rump steak 50g (1 2/3oz) Asian salad mix 1 Lebanese cucumber, thinly sliced 1 small red capsicum (bell pepper), thinly sliced 2 tablespoons fried onion flakes 1 tablespoon sweet chilli sauce 1 tablespoon soy sauce 1 tablespoon lime juice Method [...]
Pita with Felafel, Sauerkraut & Chilli
Ingredients 4 medium wholemeal pita pockets 100g (3 1/3oz) reduced-fat hummus 200g (6 1/2oz) felafel* 1 cup (150g/5oz) sauerkraut 1 cup (60g/2oz) finely shredded lettuce 2 medium tomatoes, chopped 2 tablespoons chopped fresh flat-leaf parsley 2 tablespoons chilli sauce * Ready-made felafel is available in the refrigerator section in supermarkets and health-food shops. Method 1 [...]
Easy Lamb Steak Sandwich
Ingredients 4 lean lamb leg steaks olive oil spray 2 medium onions, thinly sliced 1 tablespoon brown sugar 1 tablespoon chopped fresh rosemary 4 long sourdough bread rolls 50g (1 2/3oz) baby rocket (arugula) 2 tablespoons horseradish cream 3 tablespoons reduced-fat Greek-style natural yoghurt Method 1 Pound the steaks using a rolling pin to flatten [...]
Banana Date Bread
Ingredients 1 cup (180g/6oz) pitted dried dates, roughly chopped 3/4 cup (185ml/6fl oz) water 3 tablespoons reduced-fat olive oil margarine 1 teaspoon bicarbonate of soda (baking soda) 1 cup (155g/5oz) lightly packed brown sugar 2 cups (250g/8oz) self-raising flour, sifted 50g (1 2/3oz) baking walnuts 2 tablespoons sunflower seeds 2 eggs, lightly beaten* 4 medium [...]
Choc Hazelnut Fig Balls
Ingredients 2 cups (390g/13oz) whole dried figs, chopped 1 tablespoon chocolate hazelnut spread 3 tablespoons cocoa powder 1/3 cup (30g/1oz) desiccated coconut Method 1 Put the figs, chocolate hazelnut spread and cocoa powder into a food processor and process to form a stiff paste. 2 Shape half tablespoons of the mixture into balls. Roll the [...]
Dried Fruit Rolls
Ingredients 200g (6 1/2oz) dried apricots, roughly chopped 200g (6 1/2oz) dried pears, roughly chopped 1/2 cup (45g/1 1/2oz) desiccated coconut Method 1 Put the apricots and pears into a food processor and process to form a stiff paste. 2 Shape tablespoons of the mixture into logs. Roll the logs in the coconut to coat, [...]
Banana Mango Bix Smoothie
Ingredients 1 fresh or frozen mango cheek 1 small ripe banana 1 breakfast cereal wheat biscuit (eg. Weet-Bix, Vita Brits), crushed 1 scoop (50g/1 2/3oz) low-fat vanilla ice cream 1 cup (250ml/8fl oz) reduced-fat milk* 1 tablespoon malt powder * To lower the fat and energy content further, use low-fat milk. Method 1 Put the [...]
Apricot Cornflake Chews
Ingredients 125g (4oz) dried apricots, chopped 1 cup (30g/1oz) cornflakes 1 cup (90g/3oz) quick-cooking or traditional rolled oats 50g (1 2/3oz) sultanas 1/2 cup (30g/1oz) shredded coconut 300g (10oz) sweetened condensed skim milk Method 1 Preheat oven to 160°C (315°F/Gas 2-3). Line 2 baking trays with baking paper. 2 Put the apricots, cornflakes, rolled oats, [...]