Super Subs
Ingredients
6 small (35g/1oz) bake-at-home wholemeal bread rolls
1/4 (50g/1 2/3oz) cup pizza sauce
1 large slice (50g/1 2/3oz) lean leg ham, diced
1 cup (120g/4oz) reduced-fat shredded mozzarella cheese
220g (7oz) can pineapple pieces (in natural juice), drained
2 teaspoons mixed dried herbs
Method
1 Pre-heat oven to 200°C (400°F/Gas 6).
2 Slice the bread rolls in half and place face-up on a non-stick baking tray.
3 Spread the pizza sauce evenly over rolls, then top with the ham, pineapple and mixed herbs.
4 Sprinkle with cheese and bake for 5 minutes or until the base is crisp.
5 Place under a hot grill to brown on top.
Serves 6 (makes 12 subs)
Chicken Drumsticks
Ingredients
8 chicken drumsticks
2 tablespoons salt-reduced soy sauce
2 tablespoons yellow box honey
2 teaspoons crushed garlic
canola or olive oil spray
2 tablespoons sesame seeds
Method
1 Pre-heat oven to 200°C (400°F/Gas 6).
2 Remove the skin from the head of each drumstick and cut a small slit into the flesh of each.
3 Mix together the soy sauce, honey and garlic; microwave for 30 seconds.
4 Lightly spray a non-stick baking tray with oil. Place the drumsticks in the pan, brush generously with sauce and sprinkle with half the sesame seeds.
5 Bake for 40—45 minutes until the chicken is cooked through, turning regularly and basting with juices during cooking.
6 Remove from the oven and sprinkle with the remaining sesame seeds.
Makes 8 drumsticks*
Gluten-free: Use gluten-free soy sauce
* This recipe contains very little carbohydrate and may need to be eaten with another carbohydrate-containing food
Apricot Creamy Rice
Ingredients
1/2 cup (95g/3 1/4oz) cooked Doongara rice, cooled
200g (6 1/2oz) low-fat vanilla yoghurt
8 dried apricot halves
1/4 cup (60ml/2fl oz) unsweetened orange juice
1 passionfruit, pulp removed
1/2 cup (125ml/4fl oz) water
Method
1 Place the orange juice, water and apricots in a small saucepan and cook until the apricots start to soften and the liquid resembles a syrup.
2 Set aside to cool, then stir in the passionfruit pulp.
3 Combine the rice and yoghurt and then put the mixture into two serving bowls.
4 Top with the apricot mixture and serve.
Serves 2
Gluten-free: Use gluten-free yoghurt
Berry Apple Muffins
Ingredients
2 cups (280g/9oz) self-raising flour
1/3 cup (60g/2oz) sugar
1 cup (260g/8 1/2oz) frozen berries
1 large granny smith apple, peeled, cored and diced
1 egg
200g (6 1/2oz) low-fat vanilla yoghurt
2 teaspoons canola oil
1/2 cup (140g/4 1/2oz) apple puree
Method
1 Pre-heat oven to 180°C (350°F/Gas 4). Line 12 x 1/3 cup (80ml/2 2/3fl oz) capacity muffin holes with muffin cases.
2 Sift the flour into a large bowl. Stir in the sugar, berries and apple and make a well in the centre.
3 Whisk together the egg, yoghurt, oil and apple puree. Stir the egg mixture into the flour mixture until just combined (do not over-mix).
4 Divide the mixture evenly between the muffin holes and lightly spray the top of the muffins with canola oil. Bake for 20—25 minutes or until risen and golden.
5 Set aside for 5 minutes before serving.
Makes 12 muffins
Banana Choc Smoothie
Ingredients
1 medium banana
1 1/2 cups (375ml/12fl oz) low-fat milk
2 tablespoons chocolate drinking powder
1 cup (250ml/8fl oz) ice cubes
Method
1 Put the banana, milk, chocolate drinking powder and ice into a blender.
2 Blend thoroughly until thick and smooth. Pour into two tall glasses.
Serves 2
Gluten-free: Use gluten-free chocolate drinking powder
Banana Cinnamon Bread
Ingredients
canola or olive oil spray
1 1/2 cups (420g/13 1/2oz) self-raising flour
1 teaspoon cinnamon
3 tablespoons brown sugar
2 eggs, lightly whisked
1 tablespoon canola oil
1/4 cup (60ml/2fl oz) low-fat milk
3 small bananas, mashed
1 tablespoon yellow box honey
1/2 cup (140g/4 1/2oz) apple puree
1 teaspoon bicarbonate of soda
Method
1 Pre-heat oven to 180°C (350°F/Gas 4). Lightly spray a non-stick 10cm x 20cm (4 x 8in) loaf tin with oil.
2 Sift the flour and cinnamon in a large mixing bowl and then stir in the sugar.
3 Whisk together the eggs, oil, milk, banana and honey. Make a well in the centre and pour in the apple puree. Stir the bicarbonate of soda into the puree until it starts to froth, then combine with the rest of the egg mixture.
4 Stir the egg mixture into the dry ingredients until
just combined.
5 Spoon the mixture into the prepared tin. Bake for 40—45 minutes or until a skewer comes out clean when inserted into the centre. Set aside for 5 minutes before turning out on a wire rack to cool completely. Serve the bread plain or toasted with a low-fat spread. Store leftover loaf in the refrigerator.
Serves 10
Banana Oat Muffins
Ingredients
2 cups (280g/9oz) self-raising flour
1/3 cup (60g/1 2/3oz) sugar
1/4 cup (30g/1oz) rolled oats
1 egg
200g (6 1/2oz) low-fat vanilla or honey-flavoured yoghurt
2 teaspoons canola oil
1 cup (240g/7 1/2oz) mashed banana
140g (4 1/2oz) diced pears (in natural juice), drained
1 tablespoon rolled oats, extra
canola oil spray
Method
1 Pre-heat oven to 180°C (350°F/Gas 4).
2 Line 12 x 1/3 cup (80ml/2 2/3fl oz) capacity muffin holes
with muffin cases.
3 Sift the flour into a large bowl. Stir in the sugar and oats and make a well in the centre.
4 Whisk together the egg, yoghurt and oil and fold in the mashed banana and pear, then stir the egg mixture into the dry ingredients.
5 Divide the mixture among the muffin holes and sprinkle with the extra oats.
6 Lightly spray the top of the muffins with canola oil and bake for 20—25 minutes or until risen and golden.
7 Set aside for 5 minutes before serving.
Makes 12 muffins
Fruit Loaf Jaffle
Ingredients
4 slices raisin bread
2 tablespoons pureed fruit (raspberry or strawberry and apple)
2 tablespoons reduced-fat ricotta cheese
canola or olive oil spray
Method
1 Heat a jaffle maker or non-stick frypan and spray lightly with oil.
2 Spread one slice of bread with ricotta and top with the pureed fruit.
3 Place topping side-up in the jaffle maker or frypan and then place a second slice of bread on top.
4 Repeat with the remaining slices of bread.
5 Cook for 1—2 minutes or until bread is browned (turn the jaffle over once if cooking in a pan).
Serves 2
Gluten-free: Use gluten-free raisin bread
Apple Scrolls
Ingredients
2 cups (280g/9oz) plain fl our
1 sachet (8g /1/4oz) dry yeast
1/2 teaspoon salt
1 teaspoon bread improver
1 tablespoon sugar
1/3 cup (80ml/2 2/3fl oz) low-fat milk
1/3 cup (80ml/2 2/3fl oz) hot water
1 teaspoon canola oil
1/3 cup (60g/2oz) sultanas
400g (13oz) can unsweetened pie apples, mashed
canola or olive oil spray
cinnamon
Method
1 Pre-heat oven to 180°C (350°F/Gas 4). Lightly spray a non-stick baking tray with oil.
2 Mix the flour, yeast, salt, bread improver and sugar in a large mixing bowl and make a well in the centre.
3 Mix the milk, hot water and oil in a small jug (mixture should be lukewarm). Pour into the well and mix to form a soft dough.
4 Knead the dough on a lightly floured surface for approximately 10 minutes or until smooth.
5 Put the dough in a lightly oiled bowl, cover with a clean tea towel and place somewhere warm for 1 hour until it has increased in size.
6 Place the dough on a lightly floured surface and knead for another 1 minute.
7 Roll out dough to approximately 30 x 30cm (12 x 12in) in size.
8 Sprinkle the sultanas into the dough and then press in using a rolling pin.
9 Spread the apple over the dough leaving a 2.5cm (1in) seam (without apple) down one side.
10 Roll the dough tightly into a sausage shape towards the seam, and finish with the seam facing down.
11 Cut the roll into 10 even slices (using a serrated knife) taking care not to squash each scroll.
12 Put each scroll on the baking tray, allowing a little room between each for spreading. Spray lightly with the oil and sprinkle with cinnamon. Allow to sit for another 15 minutes.
13 Bake for 25—30 minutes or until golden brown.
Makes 10 scrolls
Summer Fruit Jellies
Ingredients
1 small mango, de-seeded, peeled and sliced
4 large strawberries, hulled and sliced
150g (5oz) green seedless grapes (stems removed)
1/2 cup (125ml/4fl oz) boiling water
1 (9g/1/4 oz) dry sachet low-joule or diet jelly
1 1/2 cups (375ml/12fl oz) cold water
Method
1 Place the mango slices, strawberries and grapes in the base of 4 glass dessert bowls.
2 Pour the boiling water over jelly crystals to dissolve them, then add cold water.
3 Pour jelly over the fruit, dividing it evenly between dessert bowls.
4 Refrigerate until set, then serve.
Serves 4
Variation: Try using other summer fruit such as peaches, nectarines or passionfruit.