Split Pea and Vegetable Soup September 22, 2010

I invented this recipe after I racked my brain trying to find a use for a tin of mushy peas hidden at the back of my pantry. I am very pleased with the results and the kids loved it. This is a hearty and healthy meal, with very little fat and full of fresh veg and some protein from the split peas.

Ingredients

1 tin of mushy peas or 1 cup of dried split peas

2 carrots, diced

1 large potato, diced

1 onion, finely diced

2 sticks celery, finely diced

1 cup pumpkin, diced

1 sweet potato, diced

1 ripe tomato, diced

2 tablespoons chicken stock powder

Salt and pepper

Water

1. Add prepared vegetables and split peas (or mushy peas) to saucepan.  Add enough water until vegetables are just covered and bring to the boil

2. Reduce heat to a simmer and add chicken stock powder. Check for seasoning

3. Simmer until vegetables are tender, 30 to 40 minutes. If you are using split peas, simmer until peas are tender

4. Finish this soup to your own taste and dietary requirements, here are some options on finishing this dish:

1. Serve the soup as is, chunky style

2. Puree to a smooth consistency

3. Reserve half the soup for another meal, Add 3/4 cup rice to the remaining soup and boil until tender. Drizzle with extra virgin olive oil and sprinkle with parmesan cheese, freshly cracked pepper and finely chopped parsley

4. For babies and toddlers, fill a small saucepan with some of the soup and  mash the vegetables with a potato masher. Add some pastina (baby pasta) and cook until soft. Add a drop of olive oil, stir and serve

Moroccan Vegetable Tagine September 21, 2010

This sweet and spicy dish is flavoured with traditional Moroccan ingredients dried fruits, aromatics and spices. Ras-el Hanout is an African spice blend of 20-30 spices used in most Moroccan dishes. You can purchase this at www.herbiespices.com.au or David Jones Food Hall. You might also find this at Middle Eastern or African grocers. Alternatively, see my recipe on this blog.

For a complete meal, add some diced browned chicken, lamb, beef, pork or chickpeas after step 3.

Ingredients

2 tablespoons olive oil

1 large onion, sliced

2 cloves garlic, crushed

1 2cm piece of ginger, grated

1/3 cup dates or prunes

1 440g tin of apricots in natural juice

1 stick of cinnamon

2 tablespoons Ras-el- Hanout

2 teaspoons paprika

2 teaspoons turmeric

2 teaspoons ground cumin

1 teaspoon ground coriander

2 tablespoons of chicken stock powder

1 thick slice of lemon, cut into quarters

2 potatoes, diced

2 carrots, diced

1 sweet potato, diced

1 cup pumpkin, diced

water

Coriander, finely chopped

lightly toasted pine nuts or slivered almonds

Method

1. Heat oil in frying pan and sauté onion on medium heat until translucent

2. Add garlic and ginger and cook until golden

3. Add spices and dried fruit and stir until just combined

4. Add prepared vegetables to the pan and just cover with water

5. Add stock powder and bring to the boil, check for seasoning

6. Reduce heat to a simmer and cook until vegetables are tender and sauce has thickened

7. Sprinkle with coriander and toasted nuts

8. Serve with steamed green beans and steamed basmati rice, flatbread or couscous

Easy Fried Rice September 10, 2010

I created this recipe to use up some leftover rice. Most traditional fried rice recipes suggest using day old rice, so it’s a perfect way to use up leftovers whilst following the correct technique. I used basmati rice to lower the GI of this dish.

This is a basic fried rice recipe with plenty of veg and two protein sources- eggs and bacon. You could substitute ham or turkey bacon to reduce the fat. Everyone loved this meal in a bowl in front of the NRL footy finals tonight. This is a tasty Friday night easy meal, I decided to use frozen peas/corn/carrots which further reduced the preparation time.

Ingredients

2 cups cooked rice

2 teaspoons peanut oil

2 eggs, lightly beaten

4 rashes of bacon, diced

1 clove garlic, minced

1 small piece of ginger, minced

1 onion, finely diced

2 sticks celery, diced

1.5 cups of frozen peas/corn/carrots

4 mushrooms, diced

2 green shallots, sliced

1 tablespoon soy sauce

sesame oil

Method

1) Heat oil in wok. Add beaten egg and tip so the egg covers the base of the wok to form a thin omelette. Once just set, flip the omelette over itself. Cut the rolled omelette into thin strips with your spatula and set aside

2) Brown the bacon and set aside

3) Add the onion and sauté until translucent. Add garlic and ginger and cook until golden

4) Saute the celery for 2 minutes, then add the frozen veg and cook for two minutes. Add the mushrooms and shallots and sauté for a further minute or so

5) Once the vegetables are just cooked, add the rice and stir well to combine. Return the egg and bacon to the wok and stir through the soy sauce. Check for seasoning and add a little more if you require. Finish with a few drops of sesame oil- use sparingly!

Traditional Minestrone September 8, 2010

I was raised on this minestrone  My grandmother and mother still follow this recipe today. The only improvement (in my humble opinion!) is adding some chicken stock powder. I use Masell chicken style stock powder. This product is suitable for vegetarians and adds a depth of flavour to soups and casseroles.

This recipe is a great example of ‘cucina povera’, meaning ‘poor kitchen’. This style of cooking has enjoyed a resurgence in the last few years and is a great reminder at just how easy and cheap it is to transform simple fresh produce and create a gourmet meal. This recipe freezes well- I suggest you freeze before adding the rice.

You can also serve this minestrone with a dollop of pesto- yum!

Ingredients

¾ cup dried borlotti beans or 1x 400g tin, rinsed and drained

1 onion, finely diced

2 carrots, diced

2 stick of celery, diced

1 potato, diced

1 zucchini, diced

1 sweet potato, diced

1 tomato, diced

1/2 cup pearl barley- optional

1/2 cup arborio rice

2 tablespoons chicken stock powder

salt and pepper

drizzle of extra virgin olive oil

parmesan cheese

parsley, finely chopped

Method

1) If using dried legumes, cover with water, soak overnight and drain. Place in a pot of boiling water until tender and drain

2) Place prepared vegetables and barley into a large saucepan. Top with water and add chicken stock. Season well

3) Bring to the boil and skim the top if required. Reduce heat and simmer for two hours, stirring occasionally

4) Before adding the rice, I remove half the minestrone and set it aside for another meal. Add the rice and increase the heat to high. Make sure you stir often or the rice will stick to the bottom of the pan. This recipe will yield 4 generous serves. To serve 8, do not set aside half the minestrone and increase the rice to 1 cup

5) When the rice is cooked, drizzle some olive oil over the minestrone and stir well

6) Ladle minestrone into bowls and serve with an extra drizzle of olive oil, parmesan and some chopped parsley

Sicilian steaks and tomato salad September 7, 2010

This perfect mid-week dinner is ready in under 15 minutes. You wont find fast food better than this! This dish ticks all the boxes- fresh, fast and flavourful!

For best results, use thinly sliced scotch fillet. Season well and chargrill over a high heat, 2 minutes each side for medium rare and 4 minutes each side for well done. The steaks are then rested in a Sicilian marinade called salmoriglio (salmurigghiu in dialect). Traditionally, salmoriglio is a dressing/marinade consisting of lemon juice, extra virgin olive oil, salt, pepper, oregano, parsley and garlic. My paternal grandmother uses a large bunch of mint to baste the meat with while cooking, this adds incredible flavour to the meat. Salmoriglio is perfect with chargrilled red meat, pork, seafood, chicken and chargrilled vegetables. Add the cooked meat straight from the bbq or chargrill to the salmoriglio, this way the meat will infuse the flavours of the marinade while its resting.

I serve this with a simple tomato and basil salad. Make sure you have plenty of crusty bread to mop up the juices!

Serves 4

Ingredients

8 slices of scotch fillet, sliced thinly

Olive oil spray

Juice and zest of 1/2 lemon

2 tablespoons extra virgin olive oil

1 teaspoon of oregano or fresh thyme leaves

2 tablespoons flat leaf parsley, finely chopped

1 large clove garlic, squashed

bunch of mint

salt and pepper

4 ripe roma tomatoes, diced

1 lebanese cucumber, sliced

1 small red onion, sliced

2 tablespoons basil, finely chopped

1 tablespoon olive oil

1 teaspoon lemon juice

salt and pepper

Method

1) Heat the chargrill on high. Spray liberally with olive oil spray and place seasoned steaks on the diagonal. Grill for 2 minutes each side medium rare or 4 minutes each side well done.  If the steaks are thicker, adjust the grilling time accordingly

2) Meanwhile, place squashed garlic, salt, pepper, lemon juice and zest, oil, oregano/thyme and parsley in a casserole dish. Stir the salmoriglio and once the steaks are cooked on one side, use the bunch of mint to baste the steaks . When the steaks are ready,  place in the dish and baste the other side. Cover with aluminium foil and rest for 5 minutes

4) Whilst the steaks are resting, assemble the prepared tomato, onion, cucumber and basil. Season well and drizzle oil and lemon juice. Toss well to combine and check for seasoning. Serve with the steaks and some crunchy bread

Fattoush September 6, 2010

We love this traditional lebanese summer salad and enjoy it a few times a week. I have been known to make this as a midnight snack for Nick

This salad is fresh and zesty and is flavoured with sumac- a purple-reddish middle eastern berry that has been dried and powdered.  The fried pita adds extra crunch and another dimension to this salad.  You can reduce the fat content by spraying a little olive oil and baking the lebanese bread for 10 minutes or until golden brown at 200c.

It is an excellent accompaniment to grilled meats.

Ingredients

3 ripe roma tomatoes, diced

2 lebanese cucumbers, sliced

3 radishes, sliced

2 green shallots, finely diced or 1/2 red onion, finely diced

1 tablespoon sumac

2 tablespoons extra virgin olive oil

Juice of 1/2 a lemon

1/2 cup mint leaves, finely chopped

1/2 cup flat leaf parsley, finely chopped

salt and pepper

1 round of lebanese bread

2 tablespoons olive oil

Method

1) Heat the olive oil in a fry pan and fry the lebanese bread until golden. Drain on absorbent paper and set aside until cool. Once cool, break into pieces and set aside

2) Assemble prepared vegetables and herbs and dress with olive oil and lemon juice. Stir and add sumac. Season well

4) Add the fried bread and toss well.

Veal and Zucchini Parmigiana September 5, 2010

This is a lighter version of the classic veal and eggplant parmigiana. This dish is packed with fresh Provencal flavours of tomato, zucchini and basil.  The napolitana recipe is my version of the classic red sauce used for pasta, pizza and other  tomato based italian dishes. If you are pressed for time, you could substitute the homemade sauce with a good quality jar such as Barilla Basilico or Napoletana sauce.

You can further  reduce the fat content of this dish by char-grilling or baking the zucchini slices sprayed with a little olive oil. You can also brown the veal in a non stick pan sprayed with olive oil.  Replace the full fat mozzarella with low fat, and halve the parmesan.

Ingredients

2 tablespoons olive oil

4 veal schnitzel steaks, lightly pounded

1/2 cup plain flour

3 zucchini, sliced lengthways

1/2 cup mozzarella, grated

1/2 cup parmesan, grated

handful basil leaves, torn

Napolitana Sauce

2 tablespoons of extra virgin olive oil

2 tins of plum tomatoes in juice

2 cloved of garlic, sliced thinly

1 onion, finely diced

1 handful of basil, finely chopped

salt and pepper

Method

1. Heat the oil in a pan on medium heat. Add onion and sauté until just translucent. Add garlic and sauté  1-2 minutes until golden. Take care not to burn the garlic as the sauce will be acrid and ruined

2. Add tomatoes and season well. Add half the basil, stir well and reduce heat to a simmer. Cook for an hour, stirring occasionally

3. After an hour, the sauce should be thick and rich. Stir through the remaining basil to finish. Set aside

4. Place flour in a shallow dish and season well with salt and pepper

5. Lightly pound the veal and dust lightly with seasoned flour

6. Heat the oil in a non stick frypan on high and add veal, brown in batches and set aside

7. Add the sliced zucchini to the pan, season well and brown on each side (usually 3-5 minutes). If you don’t want to fry the zucchini, layer on a baking tray lined with baking paper and lightly spray with olive oil and season well.  Bake at 180c  for 20 minutes or  until golden

8. Preheat oven to 180c. Ladle enough napolitana sauce to cover the base of a casserole dish. Add one layer of veal. Top with a tablespoon or so of sauce and layer zucchini. Add a little more sauce and dot with torn basil. Top with half the mozzarella and parmesan. Repeat with the remaining veal, adding a little more tomato sauce, zucchini and basil. Spread a few more tablespoons of sauce over the zucchini and top with the remaining cheese.

9. Bake for 20 minutes or until the cheese is golden and bubbling

Serve this dish with steamed carrots, green beans or peas and tender new potatoes tossed in chives and butter. For a lighter meal, serve with a  crunchy green salad and crusty bread to mop up the juices.

Mango and Avocado Salsa September 4, 2010

This salsa is my husbands favourite dish. It is fresh, vibrant and perfect for warmer weather.

Aromatic herbs, zesty lime and creamy Hass avocado melds beautifully with sweet Kensington Pride mangoes. The large chilli and cayenne adds some spice, if you remove the  seeds and membrane they are quite mild. Remember the small chillis are generally hotter. For a spicier dish, feel free to use hot chillis.

This salsa is a delicious accompaniment to pork and seafood or add greens to create a delicious salad. I generally serve this salsa with tiger prawns and oak lettuce.  Tonight, I continued with the freezer declutter and defrosted some smoked salmon- yum! If you want to reduce the fat content, halve  the avocado.

2 Mangoes

1 Avocado

Zest and Juice of 1 lime

1 large chilli, seeds and membrane removed

Cayenne Pepper

1 green shallot, finely chopped

2 tablespoons mint, finely chopped

2 tablespoons coriander, finely chopped

Salt and Pepper

1. Cube the avocado and mango and place in a large bowl

2. Add chopped mint, coriander, shallot, lime zest and juice, chilli, cayenne pepper and salt and pepper

3. Carefully toss the salsa and serve with pork or seafood and a green salad

Date and Macadamia Muesli Slice September 3, 2010

This is another dead easy sugarfreebabies creation- No added sugar and low GI! Although this slice has a little fat in it, the oats, wholemeal flour and dried fruit make it a reasonably healthy treat. It is an excellent alternative to sugary, processed muesli bars.

Ingredients

5 tablespoons butter, melted

2 eggs, lightly beaten

2 cups rolled oats

1/2 cup wholemeal flour

1/2 cup dates, chopped

1/2 cup sultanas

1/4 cup dried apricots, chopped

1/2 cup slivered almonds

1/2 cup macadamia nuts, chopped

2 teaspooon orange zest

1 teaspoon cinnamon

1 teaspoon vanilla extract

Method

1. Preheat oven to 180c

2. Mix the melted butter with the eggs. Stir in cinnamon, vanilla and orange zest

3. Stir in oats, flour, dates, sultanas, apricots, almonds and macadamia nuts and mix well

4. Press mixture into prepared slice pan

5. Bake 20 minutes at 180c until golden brown

6. When completely cooled, slice into rectangles and enjoy!

Chicken, Leek and Corn Shepherds Pie September 2, 2010

My pantry, fridge and freezer declutter challenge is coming along nicely and I have finally cleared my crisper I am enjoying the opportunity to create new recipes based on ingredients I have readily available. As with all my recipes, this dish is easily adapted to suit your budget, family and whatever ingredients you have at hand. I intend on adding peas and carrots in future!

This recipe is both family and budget friendly and yields enough to feed a hungry tribe for under $10!

Although there are three main processes to this dish, they are all easy to follow and well worth the reward. This recipe combines the traditional flavours of chicken, leek and corn with a silky veloute. A veloute is simply a fancy French term for a sauce made from a roux and stock and is often further enriched with cream or sour cream. The creamy chicken is then topped with a mash made of both sweet potato and potato- this lowers the overall GI of the dish. You can make the mash as naughty or as healthy as you wish- adjust the amount of milk/butter to suit your taste and waist! If you’re after serious comfort food- top the mash with shredded cheese and bake 25 minutes or until bubbling!

Ingredients

Olive oil spray

500g chicken breast mince

1 leek, sliced thinly

1 onion, finely diced

2 sticks of celery, finely diced

1/4 cup white wine

2 cups corn kernels

4 tablespoons parsley, chopped

1 tablespoon lemon zest

Salt and pepper

Chicken Veloute

2 green onions

50g butter

2 tablespoons plain flour

2 cups chicken stock

¼ cup cream or sour cream

Mash

2 sweet potatoes

3 potatoes

1/2 cup of hot milk

1 tablespoon butter

Method

1)      Preheat oven to 200c

2)      Prepare the mash:

i. Place sweet potato and potato in salted boiling water until tender.

ii. Drain well, add milk and mash to desired consistency. Add butter and season well, set aside

3)      Sauté onion and leek until translucent. Add celery and sauté until just tender. Brown mince and season with salt and pepper. Deglaze the pan with ¼ cup wine.

4)      Add corn kernels, stir and set aside.

5)      Make the veloute:

i. Sauté the green onions in a small saucepan sprayed with olive oil until translucent.

ii. Add 50g butter and melt over a medium heat, then add the flour and whisk until fully incorporated. Cook the roux until it just starts to change colour (also known as a blond roux)

iii. Slowly add the stock, a little at a time. Whisk and let it come back to a gentle boil each time before adding more stock. Add the stock until you reach a silky-smooth consistency. Season well. Stir through sour cream and lemon zest

6)      Add enough of the veloute to coat the chicken mixture, aim for a saucy consistency. You may need to simmer this for 5-10 minutes if the mixture appears too runny. Stir through fresh parsley and transfer to casserole dish.

7)      Spread the prepared mash over the chicken and run a fork over the top.

8)      Bake for 20-30 minutes until the top is just browned. If you’re craving something more decadent- top liberally with shredded cheese and cook until bubbling!