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IN THIS ISSUE

4 super food ideas AUGUST 2019

 Be a superhero for kids with cancer
Buy a bear for yourself or a little friend, or brighten the day
of a sick child by donating one of our cuddly creatures to
a hospital. Call us or visit our website to meet all twelve bears,
and be someone’s superhero today.

Call 1800 651 158

or visit thekidscancerproject.org.au/bears
A matter of time
TAKE THE STRESS OUT OF MIDWEEK COOKING AND GET THRIFTY WITH OUR BUDGET DINNERS

CREAMY CHICKEN
AND PESTO PASTA, p39

“this easy, creamy

nly
chicken pasta is o
$3.27 per serve!”

#1
CHEAP CHICKEN DINNERS
Simple chicken satay, crispy
baked chicken with bacon mash and
a 20-minute mince stir-fry all star in
this budget-busting feature, p32.

#2
LOAD ’EM UP! These gorgeous
side dishes are layer upon layer of
goodness, p46, think cheesy potato mash
with caramelised onion and crisp bacon.

#3
RAISE THE BAR We’ve taken
a cheesecake slice, a molten
microwave pudding, a no-bake caramel pie
and a coconut fridge cake to the next level
AMIRA GEORGY, by adding our favourite chocolate bars, p64.
EDITOR

STICKY DATE SLAB

PUDDING WITH SALTED
TREACLE SAUCE, p63

#1 RETRO REVIVAL We’ve added a few modern

twists to classic recipes from the 60s, 70s
and 80s. You’ll find corned beef with a sweet maple glaze,
a sticky pudding with treacle sauce and more, p54.

#2 FREEZER-FRIENDLY FAMILY MEALS

Get ahead with a simple soup, pasta bake,
pizza and pie that can all be made ahead and popped
in the fridge or freezer for a handy meal at the ready, p18.
Midweek cooking has never been so easy!

6 super food ideas AUGUST 2019

 Your food ideas
LIKE SOMETHING? HATE SOMETHING? COOKED SOMETHING?
GET IN
TOUCH

TOOK A PICTURE OF IT? WE LOVE ALL YOUR FEEDBACK!

“this recipe
was a hit!”
*Next month’s ‘write in and win’ opens 08/08/2019 and closes 04/09/2019. Australian residents only. Winners selected on 16/09/2019
at NewsLifeMedia. For Terms & Conditions, visit superfoodideas.com.au. For the NewsLifeMedia Privacy Policy, see p74

You’ll love this prize pack from Thermos. It

includes a stainless steel Thermos Hydration
CHEWESNEIECSALKICEET! Bottle that keeps water cool for up to
BFARB NEOW CHOC-MINT TWIS
20 hours, as well as a Thermos FUNtainer
Water Bottle and Food Jar. The Jar
can keep food hot for up to 5 hours
CHEESY
FONDUE
and cold for up to 7 hours
FROM
COB DIP!

2.99
SWEET AS and the Bottle can keep

$
p42 p46
p32
drinks cold for up
p55 SATAY CHICK
EN PULLED PORK LOADED SID
E
to 12 hours. Visit
thermos.com.au.

AUGUST 2019 super food ideas 7

Recipe index
BREAK OUT THE SLOW COOKER AND GET SET TO GO RETRO, WE’RE BRINGING BACK THE FAVES!

STARTERS, SIDES & LIGHT MEALS FISH

Feeling like a fondue or something special to share? You’re covered here with simple starters and sides Fish-tastic!

MEAL
PLANNER

58 58 50 48
Caramelised Goat’s Cheese and Loaded Asian Loaded Cheesy Mash Avocado Pesto
Pineapple and Prosciutto Devils Greens with Bacon and Pasta with Hot-
Coconut Curried Rice on Horseback Caramelised Onion smoked Salmon

Cheesy Fondue Cob Dip

55 Loaded Pumpkin
49
Loaded Roasted
51
Mexican-style
47
Smoked Trout
59 26
Thai Fish Patties with
with Popped Quinoa Cauliflower Salad Loaded Corn Cobs and Chive-stuffed Warm Rice Slaw
and Almond Dukkah Potatoes

CHICKEN VEGETARIAN
Chook is back in a big way with delicious roasts, bakes and stir-fries Versatile veg is oh-so satisfying

MEAL MEAL
PLANNER PLANNER

19
Caramel Chilli Chicken and Ratatouille Chicken, Mint and
Chicken Pasta Bake Pea Frittata

Creamy Chicken and Pesto Pasta

39 60
Easy Roast Chicken
and Citrus Tray Bake
32
Malaysian Satay
Chicken
One-pan Garlic
Butter Chicken
34
Pumpkin and Zucchini Pizza
22
with Mushrooms with Basil Dressing

MEAL MEAL MEAL

PLANNER PLANNER PLANNER

36 44
Roast Chicken Speedy Thai Chilli Slow-cooker Kung Cauliflower Tahini Chargrilled
Drumsticks with Pearl Jam Chicken Pao Chicken Fritters with Warm Mediterranean
Couscous and Tzatziki Quinoa Tabouleh Vegetable Pasta

MEAL MEAL MEAL MEAL

PLANNER PLANNER PLANNER PLANNER

Southern-style Baked Crispy

34 Thai Red Curry Warm Vietnamese Super-easy Mexican Tofu Rice Bowl with
Chicken Drumsticks Chicken Pots Lemongrass Vegetable Soup Satay Dressing
Chicken Salad

8 super food ideas AUGUST 2019

 COVER
RECIPE

Recipes with this button are in

MEAL
PLANNER our Budget Meal Planner, which
is at the back of the magazine.

BEEF, LAMB & PORK

Family-friendly meatballs, pastas, meatloaf and slow-cooker delights

MEAL MEAL
PLANNER PLANNER

Peppermint Crisp
28 Cheesecake Brownie

Cheat’s Pasta Bake Cheesy Italian

Meatloaf

MEAL
PLANNER

SWEETS
Decadent dessert mash-ups that are made in heaven
60
Honey-soy Meatball Stir-fry Creamy Garlic and Glazed Maple and
Bacon Linguine Bourbon Corned Beef
with Winter Slaw

MEAL MEAL
PLANNER PLANNER

66
Cherry Ripe
Molten Microwave
24 26 Puddings

Hearty Lentil, Bacon Japanese-style Lamb and Rosemary Lemon and Oregano
and Vegetable Soup Curried Sausages Skewers with Lamb Rissoles with
Charred Lettuce Greek Salad

69
and Braised Peas

MEAL MEAL MEAL MEAL

PLANNER PLANNER PLANNER PLANNER
64
Chocolate Bounty Choc Ripple Fridge Cake
Crunchie Cake

One-pot Lasagne Pork and Pineapple Pork, Cranberry and Savoury Mince
Soup Thai Red Curry Pistachio Rissoles
with Hot Potato Salad

MEAL
PLANNER
72
Gluten-free Honey
Jumbles

42 44 42
Sesame Beef Slow-cooker Cola Slow-cooker Ginger Slow-cooker

63
Stir-fry Pulled Pork Burgers Marmalade Pork with Moroccan Lamb
Broad Bean Couscous and Barley Stew

68
No-bake Picnic Pie
Sticky Date Slab Pudding
with Salted Treacle Sauce

45 24 28
Slow-cooker Spanish-style Steak Diane
Vietnamese Braised Meatballs Family Pie
Beef (Bo Kho)
62
Rhubarb, Strawberry
and Gin Jelly

AUGUST 2019 super food ideas 9


SCANDI SPOONFUL
Siggi’s is bringing Skyr, an
Icelandic style of yoghurt, to
Aussie shores. It’s deliciously
thick and creamy, and naturally
low in fat and high in protein and
calcium, with minimal added
sugar. Made from Australian
milk, Siggi’s comes in a variety
of flavours, including vanilla,
mango, strawberry, passionfruit,
plain, mixed berry, raspberry and
blueberry. Find the full range in
Woolworths, starting from $2.49.
QUICK FIX
Place a bowl of hot chips on the table
and they will be snapped up in an
instant. And now, thanks to McCain
(they really have done it again), you
can bite into your beloved hot chips
in record time, microwaved to crunchy
perfection in three minutes flat. McCain’s
new straight-cut Quick Chips come in
a two x 100g individual serve pack to
satisfy crispy cravings in a flash – the
perfect convenient indulgence. Simply
pass the tomato sauce! Find Quick Chips
in supermarkets for $2.50.
10 super food ideas AUGUST 2019
Super spy T ON WHAT THE TEAM’S READING, SNACKING ON,
COOKING WITH, AND DEVOURING THIS MONTH
DESSERT IN A DASH!
time for winter, Sara Lee has created their amazing new range of Deep
desserts – bigger, richer and more decadent than any desserts they’ve done
fore. You can satisfy the whole family (each serves 10) with Saucy Double
Chocolate Pudding,
Rustic Apple Crumble
Pie, Sticky Butterscotch
and Apple Pudding or
Rich Chocolate Ganache
Cheesecake. Find them
in the freezer aisle of
supermarkets for $7.99.
PRICES ARE A GUIDE ONLY – CORRECT AT TIME OF PRINTING
TAKE ROOT
This new range of tasty, better-for-you
biscuits is perfect for wholesome
snacking. Made with real fruit and
vegetables, Arnott’s new Fruits & Roots
Cookies are individually packaged
for convenient transport, and come
in three flavours: ap l
carrot, apricot
potato, a
beetr
at
SUNBEAM
Every baker worth their cake knows th
owning a good quality hand mixer, an
just created the Mixmaster Hand Mix
Technology. This clever mixer gently
to 12 times faster, taking cold butter fr
temperature in under three minutes.
seven variable speeds, plus a Burst op
batters, and comes with a range of acce
department stores or online at sunbea
 know-how
ALL THE BITS AND BOBS YOU NEED
Editor Amira Georgy, amira.georgy@news.com.au
Food Director Claire Brookman, claire.brookman@news.com.au
Food Editor Louise Patniotis louise.patniotis1@news.com.au

TO GET THE BEST FROM OUR RECIPES Creative Director Sarah Cooper, sarah.cooper@news.com.au
Designer Malloree Nicholls, malloree.nicholls@news.com.au

RECIPE WHAT’S
Chief Sub-editor Leigh Livingstone Sub-editor Francesca Percy
Editorial Coordinator Imogen Rafferty, imogen.rafferty1@news.com.au
Recipe Analysis Susanna Holt
Reader & editorial enquiries (02) 8045 4891, superfoodideas@news.com.au

KNOW-HOW: IN A SERVE?
We use Australian
Our ‘to serves’ are based
ADVERTISING
New South Wales
General Manager, Newsamp – National Renee Sycamore
Client Solutions Director – Food – National Ed Faith
Client Solutions Managers – Food
Donna Hodges, (02) 8045 4734, donna.hodges@news.com.au
standard measures.
In liquid measures,
on the below amounts MJ Deluca, (02) 8045 4673, melinda.deluca@news.com.au
Client Solutions Specialists – Food
250ml = 1 cup. for 4 people, and included Ally Adler, (02) 8045 4645, ally.adler@news.com.au
Dry ingredients are in the nutrition analyses. Elizabeth Hamilton, (02) 9078 6425, elizabeth.hamilton@news.com.au
Lucy Tootill, (02) 8045 4674, lucy.tootill@news.com.au
measured in level
Victoria
1 cup, 12⁄ cup, 13⁄ cup RICE = 4 cups cooked rice
Group Client Solutions Manager
and 14⁄ cup measures. PASTA = 375g uncooked dried pasta Eugene Loane, 0431 198 478, eugene.loane@news.com.au
1 tablespoon = 20ml COUSCOUS = 3 cups cooked Client Solutions Manager
(note NZ, US and UK couscous made with water Charmaine Wu, (03) 9292 1597, charmaine.wu@news.com.au
tablespoon = 15ml). Client Solutions Specialist
MASHED POTATO = 800g peeled and Tatiana Sumpter, (03) 9292 3223, tatiana.sumpter@news.com.au
1 teaspoon = 5ml. boiled desiree potatoes, 20g butter
and 2 tablespoons full-fat milk Queensland
We use 59-60g eggs. Head of Newsamp
We use 1100-watt BREAD = 4 x 50g slices crusty Nicole Commerford, (07) 3666 6386, nicole.commerford@news.com.au
white bread or 4 x 70g slices
microwaves, unless sourdough bread
South Australia
otherwise specified. Group Sales Director Candice Arthur, (08) 8206 2964, candice.arthur@news.com.au
PARMESAN CHEESE = ¹⁄ ³ cup Western Australia

NUTRITION
finely grated Group Sales Manager Marissa McNish, (08) 9326 9228, marissa.mcnish@news.com.au
SALAD LEAVES, BABY ROCKET Advertising Creative
OR BABY SPINACH = 80g Advertising Creative Director Richard McAuliffe
Advertising Creative Manager Eva Chown

KNOW-HOW:
SOUR CREAM = ¹⁄ ³ cup
THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE

Advertising Copy Editor Brooke Lewis

DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS

LEMON OR LIME WEDGES

Heart Friendly: low saturated fat, high
fibre, lower sodium with heart-friendly
fats. Desserts that are based on low-fat
dairy without fruit/grain ingredients
don’t need to be high fibre.
Diabetes Friendly: low saturated
fat, high fibre, lower sodium with
lower-GI carbs.
Healthy: low saturated fat, less than
3000kJ and 800mg sodium per main meal.
Vegetarian: no meat, fish or poultry
but may contain eggs and/or dairy.
Gluten Free: no gluten-containing
ingredients (ie, wheat, rye, barley,
oats or derivatives).
High in Calcium: at least 200mg of
calcium per serve from lower-fat dairy
products and/or canned fish with bones.
Lower GI: low saturated fat with at least
10g carbs per serve from lower-GI carbs.
Contains Omega-3: has at least 115g
raw or 95g canned oily fish per serve,
or at least 100g raw oysters, mussels,
scallops or squid/calamari per serve.
= 1, cut into wedges Production Director Mark Moes
TOMATO SAUCE, BARBECUE SAUCE Production Manager Neridah Burke
OR SWEET CHILLI SAUCE = ¹⁄ ³ cup Advertising Production Robynne Beavan, adproduction@news.com.au
GRAVY = 1 cup instant gravy Marketing and Commercial Integration Director Rachael Delalande
PLAIN GREEK-STYLE YOGHURT Head of Marketing Hayley Peacock-Gower
= ¹⁄ ³ cup Digital Marketing Manager Karen Uziel
Marketing and Commercial Integration Manager Chloe Cameron
DOUBLE CREAM = ¹⁄ ³ cup Commercial Integration Manager Tessarne Rowley
WHIPPED CREAM = ½ cup pure Group Commercial Integration Manager, Mass Food Rebecca Sherrard
cream, whipped Retail Sales Manager Jonathan Gross
CUSTARD = 1 cup
Managing Director News DNA Julian Delany
CHOCOLATE CURLS OR Director of Lifestyle Fiona Nilsson
GRATED CHOCOLATE = 40g General Manager – Retail and Circulation Brett Willis
ICE-CREAM = 4 x 45g scoops
vanilla ice-cream Subscriptions
Phone Customer Service: 1300 656 933
International: (+61 2) 9282 8023
TAGS: Mail GPO Box 4093, Sydney NSW 2001
Look out for THE INFO on recipes Email subs@magsonline.com.au
to find extra information.
THE INFO 2.5
VEGIES PER
+ HIGH FIBRE SERVE
+ ONE-POT

LOW LOW LOW HIGH LOWER SODIUM

KILOJOULE FAT SAT FAT FIBRE Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street,
Main meal < 2000kJ < 15g < 6g > 5g < 600mg Surry Hills, NSW 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited
(ACN 007 871 178). Copyright 2019, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press
Meal component < 1000kJ < 8g < 3g > 3g < 300mg per 100g by News PreMedia. Printed by Ovato Print Pty Ltd. Paper fibre is from sustainably managed forests
Light meal < 1500kJ < 10g < 4g > 4g < 400mg and controlled sources. Distributed by Ovato Retail Distribution, Unit 2, Bldg 2B, MFive
Industry Park, 1 Moorebank Ave, Moorebank, NSW 2170. Tel: (02) 8706 1704. Nutrition and
Snack/dessert < 600kJ < 5g < 2g > 3g < 200mg health advice contained in Super Food Ideas is of a general nature only and does not constitute
medical or dietetic advice. Readers should seek advice from a health professional to ensure
Email any questions about our recipes to superfoodideas@news.com.au changes to their diet and lifestyle are suitable for their individual circumstances.

AUGUST 2019 super food ideas 11

 Healthy kitchen
MAKING HEALTHIER CHOICES IS EASY WITH OUR TIPS FOR PLANNING AHEAD, PLUS WHIP
UP A HEALTHY SOUP AND DISCOVER FOODS THAT CAN HELP WITH MANAGING ECZEMA

“WITHJUSTALITTLEPREP,YOU
CAN HAVE A BETTER-FOR-YOU MEAL ECZEMA RELIEF
ON THE TABLE IN A FEW MINUTES” EATING CERTAIN FOODS MAY
HELP REDUCE FLARE-UPS
Claire Brookman, Food Director

When life gets busy, it can be tempting to order-in instead

of cooking, which can get in the way of making a healthy
choice. But with a little planning for the week ahead,
p 19 1 PROBIOTICS can help boost the
immune system. Good sources
include yoghurt with live and active
CHICKEN AND
a better-for-you meal can be ready on the table in just RATATOUILLE PASTA BAKE cultures, miso soup and tempeh.
a few minutes – saving you money as well as food waste.
Our top tips? Every now and then, cook a double batch
and freeze half for later or have leftovers ready in the
2 FERMENTED FOODS, such as
kefir, kombucha and sauerkraut,
can improve skin health.
fridge for the following day. Prep individual elements
ahead of time – like roasting veg, cooking grains or
making pasta sauce or pesto – so they’re ready-to-go at
3 FLAVONOIDS fight inflammation
and are found in a wide range
of colourful fruits and vegetables.
a moment’s notice. And choose recipes you can prepare
in advance on the weekend. See our freezer-friendly
24
p 4 OMEGA-3 fatty acids found in oily
fish can help fight inflammation, too.
recipes, from page 18, to help get you started.
5 FOODS THAT COULD CAUSE
FLARE-UPS include citrus fruit,

BY THE NUMBERS...
HEARTY LENTIL, BACON
AND VEGETABLE SOUP dried fruit, milk, eggs, wheat, some
nuts, seafood, spices, tomatoes and

THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE
DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS
sugar, plus chemical food additives.
4 to 10 August is National EOS (Eosinophil)
Awareness Week, which aims to help understanding
of Eosinophilic Gastrointestinal Disorders (EGID)
It’s estimated that 1% OF ADULTS and
1 PER 10,000 CHILDREN in Australia are affected.
About 80% of people with EGID also have
allergic conditions such as hay fever or asthma.
p24
You can help raise awareness by taking part in SPANISH-STYLE
the Top 8 Challenge on THURSDAY 8 AUGUST. MEATBALLS
Visit eosaware.com to find out more.

SPICED CHICKPEA,
QUINOA AND
VEGETABLE SOUP
THE INFO
+ HIGH FIBRE
+ LOW FAT
+ VEGETARIAN

12 super food ideas AUGUST 2019

 Make the most of tasty fennel,
plus enjoy our top tips and
easy ideas with Jerusalem
artichokes, pumpkin and more

“This little bulb provides

comfort and warmth
as we move from one
season to the next.”
YOTAM OTTOLENGHI,
CHEF AND FOOD WRITER

WORDS FRANCESCA PERCY PHOTOGRAPHY CHRIS L JONES STYLING BHAVANI KONINGS

 IN SEASON FRESH IN AUGUST

PICK OF THE BUNCH

QUICK IDEA:

PERFECT PARTNERS:

QUICK IDEA:

PERFECT PARTNERS:

PERFECT PARTNERS: QUICK IDEA:

QUICK IDEA:

PERFECT PARTNERS:

QUICK IDEA:

PERFECT PARTNERS:

QUICK IDEA:

PERFECT PARTNERS:

AUGUST 2019 super food ideas 15

16 super food ideas
shelf

AUGUST 2019
TALK

1
2

6
3
FRUIT TOAST

PHOTOGRAPHY CHRIS L JONES STYLING JENN TOLHURST PRICES ARE A GUIDE ONLY – CORRECT AT TIME OF PRINTING

CHILLY MORNINGS HAVE US CRAVING
FRUIT TOAST FOR A SWEET START TO THE
DAY. WE TOASTED AND TASTED THEM ALL
– HERE ARE OUR FAVES FOR YOU TO ENJOY

1 WOOLWORTHS RICH FRUIT

LOAF, 520G, $5
Packed with sultanas, apricots, dates
and orange peel, this loaf is great
either toasted or eaten fresh with
a little butter. It has a nice chewy
texture with a crunchy crust.

2 TIP TOP WHOLEMEAL RAISIN

TOAST, 600G, $3.20
Naturally sweetened with no added sugar,
this fruit loaf has the highest health star
rating of the bunch, with 4 stars. Eating
2 slices provides 70% of your 48g
recommended daily intake of wholegrains.

3 BAKERS LIFE CAFÉ STYLE

RAISIN LOAF, 650G, $2.49
You’ll feel like you’re settled in at a cafe
with this thick-style raisin toast, available
from Aldi. With 26% raisins, it’s not
overly sweet and has a hint of mixed spice.
At $2.49, it’s a good everyday option.

4
4 COLES RAISIN TOAST,
560G, $2
This is the old-school traditional raisin toast
that you would have had at home as a kid.
At just $2 there’s a lot of bang for your buck
in this loaf – ideal if you have hungry hordes
of your own to feed.

5 TIP TOP CAFÉ APPLE

& CINNAMON, 500G, $4
Classic cinnamon with an apple twist, this
thick-cut, cafe-style fruit loaf strikes just the
right balance, thanks to the well-matched
flavours. We love a slice lightly toasted
and smothered with butter.

5 6 COLES GLUTEN FREE FRUIT

BREAD, 500G, $5
If it didn’t say it on the packet, you wouldn’t
know this great-tasting loaf is gluten free!
Made using 100% Australian currants
and sultanas, this fruit bread has a hint
of cinnamon and mixed spice.

AUGUST 2019 super food ideas 17

$2.64
PER SERVE
THIS MONTH FREEZER FRIENDLY

$6.05
PER SERVE

4.5
VEGIES PER
SERVE
PUMPKIN AND ZUCCHINI PIZZA
WITH BASIL DRESSING
SERVES 6
PREP 40 MINUTES COOK 35 MINUTES
400g kent pumpkin, unpeeled, thinly sliced
2 red onions, cut into thin wedges
Olive oil spray
2 x 7g sachets dried yeast
4 cups white bread flour
1 teaspoon caster sugar
1 teaspoon sea salt
1½ cups warm water
²⁄³ cup extra virgin olive oil
500g tub smooth ricotta
1 cup grated mozzarella
2 zucchini, thinly sliced into rounds
½ cup finely grated parmesan
²⁄³ cup fresh basil leaves
1 garlic clove, chopped
2 tablespoons roasted unsalted cashews
2 teaspoons white wine vinegar

1 Preheat oven to 220°C/200°C fan-forced.

Line a large baking tray with baking paper.
Place pumpkin and onion on prepared
tray. Spray with oil. Season. Bake for
12 to 15 minutes or until just tender.
Remove from oven. Increase oven to
240°C/220°C fan-forced. Place 2 large
baking trays in oven.
2 Meanwhile, combine yeast, flour, sugar
and salt in a large bowl. Stir in warm
water and ¹⁄³ cup oil until a dough forms.
Turn out onto a lightly floured surface.
Knead for 5 to 7 minutes or until smooth
and elastic. Halve dough. Roll each portion
out on a piece of baking paper to form
a 24cm x 38cm oval.
3 Top bases with ricotta, mozzarella,
onion, pumpkin and zucchini. Sprinkle
with half the parmesan. Drizzle each with
2 teaspoons remaining oil. Season.
Remove hot trays from oven. Place pizzas
(still on baking paper) on hot trays. Bake
for 15 to 20 minutes or until bases are
puffed, golden and crispy.
4 Meanwhile, place basil, garlic, cashews
and remaining parmesan in a small food
processor. Process until finely chopped.
Add vinegar and remaining oil. Process
until combined. Transfer to a bowl. Add
1 tablespoon water. Season. Stir to combine.
5 Serve pizzas drizzled with basil dressing.
NUTRITION: (per serve) 3789kJ; 47.5g fat;
16.5g sat fat; 33.9g protein; 84.1g carbs;
6.3g fibre; 70mg chol; 812mg sodium.

22 super food ideas AUGUST 2019

THIS MONTH FREEZER FRIENDLY

$2.90
PER SERVE

2
VEGIES PER
SERVE
ONLY
$9.99
 MIDWEEK meals
CHICKEN DINNER WINNERS | SLOW-COOKER COMFORTS | LAVISHLY LOADED SIDES

O-FUSS BURG
F N E
F
RS
SLOW-COOKER
O

COLA PULLED PORK

PULL

THE INFO
+ GREAT FOR KIDS
+ SUPER EASY
LITTLE
EFFORT, BIG
TASTE! $3.55
PER SERVE
FOOD PREPARATION MAX ADEY
RECIPE LOUISE PATNIOTIS PHOTOGRAPHY GUY BAILEY STYLING TRISH HEAGERTY

AUGUST 2019 super food ideas 31

 CHICKEN
DINNERS
MALAYSIAN SATAY CHICKEN

$3.10
PER SERVE

45

NUTRITION: (per serve) 4289kJ; 62.7g fat;

21g sat fat; 44g protein; 67.3g carbs;
7.6g fibre; 164mg chol; 771mg sodium.
 MAINS CHICKEN DINNERS

AN UT BUTTER
HY PE THIS
CRUNCS A DEPTH TO T HAT’S
BR IN G TAY
O R G E OUS SAN D SW EET
G
O TH SALTY A
B

$4.26
PER SERVE
30
2
VEGIES PER
SERVE
ONE-PAN GARLIC BUTTER
CHICKEN WITH MUSHROOMS
SERVES 4
PREP 10 MINUTES COOK 20 MINUTES
6 large chicken thigh fillets, halved
2 teaspoons smoked paprika
2 tablespoons extra virgin olive oil
200g small button mushrooms
100g butter, chopped
5 garlic cloves, thinly sliced
2 tablespoons chopped fresh tarragon
1 bunch English spinach, trimmed
Toasted crusty bread, mixed salad leaves
and lemon wedges, to serve
1 Sprinkle chicken with paprika. Heat
1 tablespoon oil in a large frying pan
over high heat. Add chicken. Cook for
4 minutes each side or until browned.
Transfer to a plate.
2 Cut half the mushrooms in half. Melt
40g butter and remaining oil in pan over
34 super food ideas AUGUST 2019
medium-high heat. Add mushroom.
Cook, stirring, for 3 to 4 minutes or until
golden. Transfer to a plate.
3 Add remaining butter to pan. Cook,
stirring, for 1 minute or until butter is
golden brown. Add garlic and tarragon.
Cook for 1 minute or until fragrant. Return
mushroom and chicken to pan. Cook,
turning occasionally, for 5 minutes or
until chicken is cooked through.
4 Remove from heat. Add spinach to
pan. Cover. Stand for 2 minutes or until
wilted. Season with salt and pepper.
5 Serve chicken with bread, salad and
lemon wedges.
NUTRITION: (per serve) 3603kJ; 55.4g fat;
22.3g sat fat; 58.6g protein; 27.5g carbs;
7.9g fibre; 268mg chol; 784mg sodium.
SOUTHERN-STYLE BAKED
CRISPY CHICKEN DRUMSTICKS
SERVES 4
PREP 10 MINUTES COOK 35 MINUTES
1½ cups panko breadcrumbs
¾ cup plain flour
1 tablespoon Cajun spice mix
1 teaspoon garlic salt
2 tablespoons hot water
1 cup light sour cream
8 chicken drumsticks
Olive oil spray
800g desiree potatoes, peeled, chopped
2 middle bacon rashers, finely chopped
2 x 125g cans creamed corn
2 tablespoons finely chopped fresh chives
Steamed peas and gravy, to serve
1 Preheat oven to 220°C/200°C fan-forced.
Place a greased baking tray in the oven
to heat.
2 Combine breadcrumbs, flour, spice mix
FOOD PREPARATION LOUISE PATNIOTIS
and garlic salt in a large bowl. Whisk hot
water and ½ cup sour cream in a medium
bowl until smooth. Dip one chicken
drumstick in sour cream mixture. Toss
in breadcrumb mixture, pressing to
coat. Place on a large plate. Repeat with
remaining chicken drumsticks, sour cream
mixture and breadcrumb mixture.
3 Carefully remove hot tray from oven.
Place chicken on tray. Spray chicken well
RECIPES CATHIE LONNIE PHOTOGRAPHY GUY BAILEY STYLING JENN TOLHURST
with oil. Bake for 15 minutes. Turn chicken
and spray again with oil. Reduce oven
temperature to 180°C/160°C fan-forced.
Bake a further 15 to 20 minutes or until
chicken is cooked through.
4 Meanwhile, cook potato in a large
saucepan of boiling water for 15 minutes
or until tender. Drain. Return to pan. Heat
a small frying pan over high heat. Add
bacon. Cook, stirring, for 3 to 4 minutes
or until crisp. Add remaining sour cream
to potato. Mash until smooth. Season
with salt and pepper. Fold in creamed
corn, ¾ of the chives and ¾ of the bacon.
Sprinkle with remaining chives and bacon.
5 Serve chicken with mashed potato,
steamed peas and gravy.
NUTRITION: (per serve) 3964kJ; 45.3g fat;
18.2g sat fat; 61.6g protein; 67.8g carbs;
9.5g fibre; 248mg chol; 2185mg sodium.
 MAINS CHICKEN DINNERS

ND BAKING
ING A
CRUMBDRUMSTICKS OD
THESE COMFORT FO
GIVES CHY KICK
A CRUN

$4.30
PER SERVE

4
VEGIES PER
SERVE

45

AUGUST 2019 super food ideas 35

$2.95
PER SERVE

20

FLASH, THIS
IN A R
READYNUTE STUNNEN
20-MI UST-MAKE OS
IS A MWEEKNIGHT
BUSY

SPEEDY THAI CHILLI

JAM CHICKEN

NUTRITION: (per serve) 2410kJ; 17.9g fat;

4.1g sat fat; 31.8g protein; 67.9g carbs;
5.9g fibre; 99mg chol; 735mg sodium.
MAINS CHICKEN DINNERS
 R OC K ET AND
PEPPEMRY
BA SIL PESTOR
Y
CREA RIGHT FLAVP OU
STA
ADD BIS CHICKEN A
TO TH
 MAINS CHICKEN DINNERS

CREAMY CHICKEN
AND PESTO PASTA

CREAMY CHICKEN
AND PESTO PASTA

+ GREAT FOR KIDS

$3.27
PER SERVE

35

NUTRITION: (per serve) 3467kJ; 35.2g fat;

13.7g sat fat; 47.6g protein; 77.3g carbs;
5.7g fibre; 115mg chol; 658mg sodium.
SLOW-COOKER

+ ENTERTAINING
+ HIGH IN IRON
+ SUPER EASY

$4.93
PER SERVE

SET & FORGET

Slow-cooker
mains Claire says: It’s time to embrace the cooler
weather with irresistible new slow-cooker
recipes. Get set to satisfy the home crowd!

40 super food ideas AUGUST 2019

 MAINS SLOW COOKER
RECIPES LOUISE PATNIOTIS PHOTOGRAPHY GUY BAILEY STYLING TRISH HEAGERTY FOOD PREPARATION MAX ADEY

SLOW-COOKER
VIETNAMESE
BRAISED BEEF
L
A B EAUTIFTUH,
THE INFO WITH RANT BRO F
+ ASIAN FRAG ENDER BEE AVE
+ HIGH IN IRON THIS TBE A NEW F
WILL
+ LOW SATURATED FAT

$4.10
PER SERVE

AUGUST 2019 super food ideas 41

SLOW-COOKER COLA
PULLED PORK BURGERS

THE INFO
+ GREAT FOR KIDS
+ SUPER EASY
SLOW-COOKER MOROCCAN
$3.55 LAMB AND BARLEY STEW
PER SERVE
SERVES 6
PREP 15 MINUTES
COOK 7 HOURS 20 MINUTES
YOU’LL NEED A 5.5-LITRE SLOW COOKER
FOR THIS RECIPE.

2 tablespoons extra virgin olive oil

1.8kg lamb half leg roast, fat trimmed,
cut into 3cm pieces
2 brown onions, halved, sliced
2 garlic cloves, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
1 cinnamon stick
2 cups beef stock
1 dried bay leaf
2 teaspoons harissa paste
½ cup pearl barley, rinsed
¾ cup dried apricots
½ cup plain Greek-style yoghurt
1 tablespoon finely chopped preserved
lemon rind
Steamed green beans, toasted natural
sliced almonds and fresh flat-leaf
parsley leaves, to serve

1 Heat 2 teaspoons oil in a large frying pan

SLOW-COOKER COLA
PULLED PORK BURGERS
SERVES 6
PREP 20 MINUTES
COOK 8 HOURS 15 MINUTES
YOU’LL NEED A 5.5-LITRE SLOW COOKER
FOR THIS RECIPE.
1.2kg boneless pork shoulder,
rind and fat removed
375ml can cola
¾ cup barbecue sauce
½ teaspoon chilli powder
(optional)
6 brioche burger buns, split,
toasted
½ cup whole-egg mayonnaise
300g packet fine-cut coleslaw kit
1 cup fresh flat-leaf parsley leaves
3 dill pickles, sliced
Sweet potato chips, to serve
1 Place pork in slow cooker. Combine
cola, barbecue sauce and chilli powder,
if using, in small bowl. Pour over the
pork. Cover. Cook on LOW for 8 hours
(or HIGH for 4 hours) or until pork is
very tender.
2 Transfer pork to a heatproof dish.
Using two forks, shred meat. Cover
to keep warm. Strain pan juices into
a small saucepan. Bring to the boil over
medium-high heat. Boil for 15 minutes
or until thickened. Add sauce mixture
to pork. Toss to combine.
3 Top bun bases with mayonnaise,
pork mixture, coleslaw, parsley and
pickles. Sandwich with bun tops. Serve
with sweet potato chips.
NUTRITION: (per serve) 3607kJ; 41.9g fat;
7.3g sat fat; 38.9g protein; 80.3g carbs;
3.3g fibre; 104mg chol; 1030mg sodium.
over medium-high heat. Add half the lamb
to the pan. Cook, turning, for 3 minutes
or until browned all over. Transfer to slow
cooker. Repeat with 2 teaspoons oil and
remaining lamb.
2 Reduce heat to medium. Heat remaining
oil in pan. Add onion. Cook, stirring, for
5 minutes or until softened. Add garlic,
cumin, coriander and cinnamon to pan.
Cook, stirring, for 1 minute or until fragrant.
Transfer onion mixture to slow cooker.
Add stock, bay leaf and harissa to slow
cooker. Stir to combine. Cover with lid.
Cook on LOW for 7 hours (or HIGH for
3 hours 30 minutes), adding barley and
apricots in the final hour of cooking time.
3 Combine yoghurt and preserved lemon
in a small bowl. Season with salt and
pepper. Divide lamb mixture and beans
among serving bowls. Top with yoghurt
mixture, almonds and parsley. Serve.
NUTRITION: (per serve) 2778kJ; 32.1g fat;
9.5g sat fat; 62.7g protein; 26.9g carbs;
7.6g fibre; 197mg chol; 815mg sodium.

42 super food ideas AUGUST 2019

 MAINS SLOW COOKER

nd steady
Slow a
I CE D MAIN E
THIS SPYOU’LL LOV E E!
– ANDIT’S FUSS-FR
THAT

SLOW-COOKER

+ ENTERTAINING
+ HIGH IN IRON
+ SUPER EASY

$4.93
PER SERVE

AUGUST 2019 super food ideas 43

SLOW-COOKER
KUNG PAO CHICKEN

THE INFO
+ ASIAN
+ FREEZER
+ LOW SATURATED FAT
+ SUPER EASY

$3.73
PER SERVE

SLOW-COOKER 2 Heat oil in a large frying pan over SLOW-COOKER GINGER

KUNG PAO CHICKEN medium-high heat. Season chicken with MARMALADE PORK WITH
SERVES 4 salt and pepper. Cook chicken, in batches, BROAD BEAN COUSCOUS
PREP 15 MINUTES  for 2 minutes or until browned. Transfer SERVES 6
COOK 3 HOURS 35 MINUTES  chicken to slow cooker. Pour sauce mixture PREP 10 MINUTES 
YOU’LL NEED A 5.5-LITRE SLOW COOKER over chicken. Cover. Cook on LOW for COOK 8 HOURS 30 MINUTES 
FOR THIS RECIPE. 3 hours (or HIGH for 1 hour 30 minutes) YOU’LL NEED A 5.5-LITRE SLOW COOKER

¹⁄³ cup chicken stock or until chicken is tender. FOR THIS RECIPE.

2 tablespoons soy sauce
1 tablespoon hoisin sauce
1 tablespoon honey
2 garlic cloves, crushed
3cm piece fresh ginger, peeled, finely grated
1 long red chilli, thinly sliced,
plus extra to serve
1 tablespoon peanut oil
750g skinless chicken thigh fillets,
cut into 3cm pieces
2 small red capsicums, roughly chopped
2 tablespoons roasted peanuts,
roughly chopped
2 green onions, thinly sliced
Steamed jasmine rice, to serve
1 Combine stock, sauces, honey, garlic,
ginger and chilli in a bowl.
3 Add capsicum. Cover. Cook on LOW
for 30 minutes (or HIGH for 15 minutes)
or until capsicum is tender and sauce
has thickened slightly.
4 Spoon chicken into a serving dish.
Top with peanut, onion and extra chilli.
Serve with rice.
NUTRITION: (per serve) 2624kJ; 17.4g fat;
4.2g sat fat; 42.8g protein; 71.9g carbs;
4.4g fibre; 148mg chol; 1176mg sodium.
½ cup ginger marmalade
2 tablespoons Worcestershire sauce
2 tablespoons soy sauce
2 tablespoons lemon juice
2 garlic cloves, crushed
1.5kg piece pork scotch (neck)
1 tablespoon extra virgin olive oil
Lemon zest and wedges, to serve
Broad Bean Couscous
2 cups couscous
2 cups boiling water
2 cups frozen broad beans,
thawed, peeled
2 green onions, thinly sliced
1 cup fresh herb leaves (see note)
2 tablespoons extra virgin olive oil
1 teaspoon finely grated lemon rind
1 tablespoon lemon juice

44 super food ideas AUGUST 2019

 MAINS SLOW COOKER

SLOW-COOKER
SLOW-COOKER GINGER VIETNAMESE
MARMALADE PORK WITH BRAISED BEEF
BROAD BEAN COUSCOUS (BO KHO)

THE INFO THE INFO

+ ENTERTAINING + ASIAN
+ HIGH IN FIBRE + HIGH IN IRON
+ LOW SATURATED FAT

$5.38
PER SERVE $4.10
PER SERVE

1 Combine marmalade, sauces, juice
and garlic in a bowl.
2 Season pork with salt and pepper. Heat
oil in a frying pan over medium-high heat.
Cook pork, turning, for 5 to 10 minutes
or until browned.
3 Place half the sauce mixture in slow
cooker. Add pork. Pour over remaining
sauce mixture. Cover. Cook on LOW for
4 hours (or on HIGH for 2 hours). Turn
pork. Cook on LOW for a further 4 hours
(or HIGH for 2 hours) or until pork is tender.
4 Make Broad Bean Couscous Combine
couscous and boiling water in a heatproof
bowl. Cover. Set aside for 5 minutes. Fluff
couscous with a fork to separate grains.
Add beans, onion, herbs, oil, rind and
juice. Season. Toss to combine. Spoon
onto a large serving platter.
5 Carefully transfer pork to a chopping
board. Cover to keep warm. Strain pan
juices into a small saucepan. Bring
liquid to the boil over medium-high
heat. Reduce heat to medium. Simmer
for 10 to 12 minutes or until sauce
thickens. Transfer to a serving jug.
6 Slice pork. Arrange on serving platter.
Drizzle with sauce and sprinkle with lemon
zest. Serve with lemon wedges.
NUTRITION: (per serve) 3604kJ; 38.6g fat;
12.4g sat fat; 62.3g protein; 61.6g carbs;
8.5g fibre; 125mg chol; 726mg sodium.
SLOW-COOKER VIETNAMESE
BRAISED BEEF (BO KHO)
SERVES 6
PREP 15 MINUTES  directions. Drain. Divide noodles among
COOK 8 HOURS  serving bowls. Top with beef mixture.
YOU’LL NEED A 5.5-LITRE SLOW
COOKER FOR THIS RECIPE.
1.2kg beef brisket
2 carrots, quartered lengthways,
cut into 3cm lengths
2 garlic cloves, crushed
3 stalks lemongrass, finely chopped
¹⁄³ cup tomato paste
2 tablespoons fish sauce
1 teaspoon Chinese five-spice powder
3 cups salt-reduced beef stock
200g packet dried rice noodles
3 cups bean sprouts, trimmed
½ small red onion, thinly sliced
Fresh mint leaves, fresh coriander leaves,
chilli oil and lime wedges, to serve
1 Trim beef of all fat and sinew. Cut
into 3cm pieces. Place beef, carrot, garlic,
lemongrass, tomato paste, fish sauce,
five spice and stock in slow cooker.
Cover. Cook on LOW for 4 hours
(or on HIGH for 2 hours).
2 Cook noodles following packet
Sprinkle with bean sprouts, onion, mint
and coriander. Drizzle with chilli oil.
Serve with lime wedges.
NUTRITION: (per serve) 2032kJ; 18.1g fat;
5.7g sat fat; 43.3g protein; 33.1g carbs;
5.1g fibre; 126mg chol; 1249mg sodium.
Cook’s note:
+ FOR THE SLOW-COOKER GINGER
MARMALADE PORK WITH BROAD
BEAN COUSCOUS: We used a mixture
of fresh coriander, mint and dill.

AUGUST 2019 super food ideas 45

 e s, ker nel! N
Y THE CO
R
OKIN G ELPS THE
CO H
WITH EHUSKSEAM UNTIL
LS ST
KE RN
TLY TENDER
PERFEC

A BIT
These fully loaded sides
deserve pride of place on
your dinner table! Choose
from zingy corn, roasted

ON THE
cauliflower, bacon-topped
mash and more. Piled high
with crispy, crunchy and
creamy additions, these
recipes are set to become
regulars in your repertoire
46 super food ideas AUGUST 2019
 SIDES LOADED

MEXICAN-STYLE
LOADED CORN COBS

THE INFO
+ ENTERTAINING
+ SUPER EASY

$2.96
PER SERVE

30

2.5
VEGIES PER
SERVE

MEXICAN-STYLE LOADED
CORN COBS
SERVES 6
PREP 10 MINUTES  2 Heat a large chargrill pan over high
COOK 20 MINUTES
6 corn cobs in husks
2 chorizo, finely chopped
1 cup sour cream
½ cup chipotle sauce
1 large avocado, finely
chopped
½ cup fresh coriander leaves
Lime wedges, to serve
1 Peel back husks on corn cobs. Remove silk
and discard. Peel husks back again to cover
corn. Run under cold water (see note).
heat. Cook corn, in 2 batches, turning, for
10 minutes or until corn is tender. Transfer
to a baking tray.
3 Meanwhile, place chorizo in a frying pan
over medium-high heat. Cook, stirring, for
3 minutes or until crisp. Transfer chorizo
to paper towel to drain.
4 Combine sour cream and chipotle sauce
in a small bowl. Peel back husks. Dollop
corn cobs with sour cream mixture.
Top with chorizo and avocado. Sprinkle
with coriander. Serve with lime wedges.
NUTRITION: (per serve) 2030kJ; 37.7g fat;
16.6g sat fat; 19.3g protein; 24.6g carbs;
8.5g fibre; 53mg chol; 653mg sodium.
Cook’s note:
+ Running the corn husks under cold
water before cooking helps prevent the
husks from burning.

AUGUST 2019 super food ideas 47

LOADED CHEESY MASH
WITH BACON AND
CARAMELISED ONION
SERVES 4
PREP 10 MINUTES COOK 20 MINUTES
800g Sebago potatoes, peeled,
roughly chopped
60g butter, chopped
¹⁄³ cup milk, warmed (see note)
1 cup grated cheddar
2 tablespoons extra virgin olive oil
2 streaky bacon rashers, finely chopped
2 brown onions, halved, thinly sliced
2 garlic cloves, crushed
¹⁄³ cup brown sugar
2 tablespoons red wine vinegar
1 tablespoon finely chopped fresh
flat-leaf parsley
1 Place potato in a large saucepan. Cover
with cold water. Bring to the boil. Boil for
15 minutes or until very tender. Drain well.
Return potato to saucepan over low heat,
shaking pan gently for 1 to 2 minutes or
until water has evaporated. Using a potato
masher, mash until smooth. Add butter,
warm milk and half the cheese. Beat with
a wooden spoon until fluffy. Season with
salt and pepper.
2 Meanwhile, heat half the oil in a frying
pan over medium-high heat. Add bacon.
Cook, stirring, for 3 to 4 minutes or until
crisp. Using a slotted spoon, transfer
bacon to paper towel to drain. Reduce
heat to medium-low. Add remaining oil to
pan. Add onion and garlic. Cook, stirring
occasionally, for 10 minutes or until onion
has softened. Add sugar and vinegar.
Cook, stirring, for 2 to 3 minutes or until
sugar has dissolved and mixture has
caramelised. Stir in ¾ of the bacon.
3 Spoon mashed potato into a serving
dish. Top with caramelised onion and
remaining cheese. Sprinkle with remaining
bacon and parsley. Serve.
NUTRITION: (per serve) 2351kJ; 36.4g fat;
18g sat fat; 16g protein; 40.3g carbs;
5.7g fibre; 68mg chol; 542mg sodium.
Cook’s note:
+ To heat milk, place in a microwave-safe
jug. Microwave on HIGH (100%) for
40 seconds or until warm.

ster m ash
Mon EAMY MASH
R E WITHD
MAKELC
LY L UX N
TOTA N , CH EESE A ON
BACO MELISED ONI
CARA

PHOTOGRAPHY GUY BAILEY STYLING TRISH HEAGERTY FOOD PREPARATION MAX ADEY

LOADED CHEESY MASH
WITH BACON AND
CARAMELISED ONION

THE INFO
+ CLASSIC MAKEOVER
+ GREAT FOR KIDS

$2.22
PER SERVE
RECIPES LOUISE PATNIOTIS

30

3
VEGIES PER
SERVE

48 super food ideas AUGUST 2019

 SIDES LOADED

LOADED ROAST PUMPKIN LOADED ROAST PUMPKIN

WITH POPPED QUINOA
WITH POPPED QUINOA AND ALMOND DUKKAH
AND ALMOND DUKKAH
SERVES 6
THE INFO
PREP 10 MINUTES COOK 40 MINUTES + ENTERTAINING
+ GLUTEN FREE
1kg piece kent pumpkin, unpeeled, + HIGH IN FIBRE
cut into 6 wedges + VEGETARIAN

1 tablespoon extra virgin olive oil

²⁄³ cup plain Greek-style yoghurt $1.42
PER SERVE
1 tablespoon lemon juice
125g can chickpeas, drained, rinsed
¼ cup sultanas 50
20g baby rocket
Lemon wedges, to serve
Popped Quinoa and Almond Dukkah
1 teaspoon extra virgin olive oil 2
VEGIES PER
2 tablespoons tri-coloured quinoa SERVE

1 teaspoon sesame seeds

¼ cup almond kernels, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
¼ teaspoon sea salt

1 Preheat oven to 240°C/220°C

fan-forced. Line a large baking tray
with baking paper.
2 Place pumpkin, in a single layer,
on prepared tray. Drizzle with oil.
Season with salt and pepper. Roast
for 35 to 40 minutes or until golden
and tender.
3 Meanwhile, make Popped Quinoa
and Almond Dukkah Heat oil in a
saucepan over medium-low heat. Add
quinoa. Stir to coat in oil. Cover. Cook,
shaking pan often, for 1 to 2 minutes or
until quinoa has popped. Add sesame
seeds and almonds. Cook, shaking pan
often, for 1 minute or until seeds and
almonds are just toasted. Add cumin,
coriander and salt. Cook, stirring, for
30 seconds or until fragrant. Transfer
to a heatproof bowl.
4 Combine yoghurt, lemon juice and
1 tablespoon water in a small bowl.
Season with salt and pepper.
5 Drizzle pumpkin with yoghurt mixture.
Top with dukkah, chickpeas, sultanas
and rocket. Serve with lemon wedges.
NUTRITION: (per serve) 1079kJ; 13.7g fat;
3.1g sat fat; 7.5g protein; 23.1g carbs;
INO A ADDSAH
D QU KK
POPPECH TO THE DEUEDS
5.2g fibre; 12mg chol; 186mg sodium.

CRUN THE TINY S TIME

– AND EADY IN NO
ARE R

AUGUST 2019 super food ideas 49

LOADED ASIAN GREENS
SERVES 4
PREP 15 MINUTES COOK 5 MINUTES
1 bunch gai lan (Chinese broccoli),
trimmed, leaves and stems
separated (see note)
1 bunch baby choy sum, trimmed, leaves
and stems separated (see note)
1 tablespoon peanut oil
1 teaspoon sesame oil, plus extra
to serve
6 eschalots, thinly sliced
1 tablespoon kecap manis
1 tablespoon lime juice
1 cup bean sprouts, trimmed
1 long red chilli, thinly sliced
2 tablespoons roughly chopped
roasted peanuts
1 Place a large steamer over a wok
or large saucepan of simmering water.
Place gai lan stems and choy sum stems
in steamer. Steam, covered, for 2 minutes.
Add leaves. Steam, covered, for a further
2 to 3 minutes or until just tender. Transfer
to a serving dish.
2 Meanwhile, heat oils in a frying pan over
high heat. Add eschalot. Cook, stirring, for
2 to 3 minutes or until golden and crisp.
Transfer to paper towel to drain.
3 Combine kecap manis and lime juice
in a small bowl. Top greens with bean
sprouts, eschalot, chilli and peanuts.
Drizzle with kecap manis mixture and
a little extra sesame oil. Serve.
NUTRITION: (per serve) 531kJ; 9.1g fat;
1.5g sat fat; 5.1g protein; 4.3g carbs;
4.4g fibre; 0mg chol; 132mg sodium.
Cook’s note:
+ We’ve used gai lan and baby choy sum,
but any type of Asian greens can be used
in this recipe. The cooking time may vary.

i ng g reen
Go STY SA
UCE
IT H A ZE Y PEANUTS,
W
N D C RUNCH TEAMED !
A
ES E EASY S OUR VOTE
TH N S HAVE
G R E E

LOADED ASIAN GREENS

THE INFO
+ ASIAN
+ HEART-FRIENDLY
+ HIGH IN FIBRE
+ SUPER FAST
+ VEGETARIAN

$2.19
PER SERVE

20

2
VEGIES PER
SERVE

50 super food ideas AUGUST 2019

 SIDES LOADED

Top it all
SALTY, S of f
ZE W EE T AND
SALADSITY, THIS CAU LI
SG
CHICKERNEAT WITH
OR FISH

LOADED ROASTED 1 Preheat oven to 220°C/200°C fan-forced.

LOADED ROASTED
CAULIFLOWER SALAD Line a large baking tray with baking paper. CAULIFLOWER SALAD
SERVES 4 2 Place cauliflower in a bowl. Add paprika,
PREP 10 MINUTES garlic and 2 tablespoons oil. Season with THE INFO
COOK 25 MINUTES
salt and pepper. Toss to coat. Arrange + ENTERTAINING
+ GLUTEN FREE
1 (800g) cauliflower, cut into large florets cauliflower, in a single layer, on prepared + HIGH IN FIBRE
1 teaspoon smoked paprika tray. Roast for 20 to 25 minutes or until
2 garlic cloves, crushed cauliflower is golden and tender.
$4.20
¼ cup extra virgin olive oil 3 Combine orange juice, lemon juice and PER SERVE

2 tablespoons orange juice remaining oil in a bowl. Add orange, onion,

1 tablespoon lemon juice
2 oranges, segmented
1 green onion, thinly sliced
½ cup fresh flat-leaf parsley leaves
½ cup fresh mint leaves
100g fetta, crumbled into large pieces
¼ cup dried cranberries
parsley and mint. Toss to combine. Place
cauliflower in a large serving dish. Top 35
with orange mixture, fetta and cranberries.
Season with salt and pepper. Serve.
NUTRITION: (per serve) 1361kJ; 21g fat;
2.5
6g sat fat; 10.4g protein; 18.9g carbs; VEGIES PER
SERVE
10.1g fibre; 17mg chol; 452mg sodium.

AUGUST 2019 super food ideas 51

EMMA GETS
TO ENJOY AN
ACTIVE LIFE.
YOU GET TO
ENJOY A QUIET
HOUR.

During her teens, blood transfusions helped Emma manage severe anaemia. Give blood, enjoy
an hours relaxation and save three lives like hers.

Visit donateblood.com.au or call 13 14 95 today because giving blood feels good

 WEEKEND cooking

H
E ON T IS WIN
AZ T
ER
GL
GET A

CORNED
BEEF IS
BACK!
RECIPE & FOOD PREPARATION CHARLOTTE BINNS-MCDONALD PHOTOGRAPHY CHRIS L JONES STYLING JENN TOLHURST

GLAZED MAPLE AND

BOURBON CORNED BEEF
WITH WINTER SLAW, p60

THE INFO
+ CLASSIC MAKEOVER
+ ENTERTAINING
+ HIGH IN IRON

$4.94
PER SERVE

AUGUST 2019 super food ideas 53

CHEESY FONDUE
COB DIP

THE INFO
+ CLASSIC MAKEOVER
+ ENTERTAINING
+ VEGETARIAN

$5.77
PER SERVE

40

E
FONDU
CHE ESY – WE
LT RA- OB DIP GETS !
U SC IT N THIS
MEET'T THINKR THA
DO N TE
NY BET
A

54 super food ideas AUGUST 2019

 FRIENDS OVER RETRO

TURN BACK
TIME
CHEESY FONDUE COB DIP
SERVES 8 (AS A STARTER)
PREP 25 MINUTES COOK 15 MINUTES
1 cob loaf
50g butter, melted
1 garlic clove, crushed
1½ cups dry white wine
400g Jarlsberg cheese, rind removed,
grated
150g gruyere cheese, rind removed, grated
2½ cups grated pizza cheese
2 tablespoons cornflour
¹⁄³ cup kirsch
Halved radishes, halved baby (Dutch)
WE’RE DIALLING UP THE FUN-FACTOR carrots, pink lady apple wedges,
WITH MODERN SPINS ON MUST-MAKE cocktail onions, cornichons and fresh
RETRO CLASSICS, FROM CORNED BEEF dill sprigs, to serve
TO FONDUE. GIVE THEM A WHIRL!
1 Preheat oven to 190°C/170°C fan-forced.
Line a large baking tray with baking paper.
2 Cut 4cm off top of cob. Leaving a 1cm
crust, remove soft bread from centre of
cob. Place cob on prepared tray. Tear
soft bread and cob top into large pieces.
Transfer to a bowl. Drizzle with melted
butter. Toss to coat. Arrange bread pieces
around cob on tray. Bake, turning torn
bread halfway through, for 12 minutes
or until toasted.
3 Meanwhile, place garlic and wine in
a large saucepan over high heat. Bring to
the boil. Reduce heat to medium. Simmer
for 5 minutes. Add cheeses. Cook, stirring
often, for 3 minutes or until melted.
4 Meanwhile, place cornflour in a small
bowl. Gradually add kirsch, stirring until
smooth. Whisk cornflour mixture into
cheese mixture. Increase heat to high.
Bring to a simmer, whisking. Cook,
whisking often, for 2 minutes or until
mixture thickens and is well combined.
5 Working quickly, place cob on a serving
board. Pour cheese mixture into cob.
Arrange bread pieces, radish, carrot,
apple, onions and cornichons around cob.
Sprinkle with dill. Serve immediately.
NUTRITION: (per serve) 2571kJ; 35.6g fat;
21.5g sat fat; 33.9g protein; 29g carbs;
1.8g fibre; 90mg chol; 789mg sodium.

AUGUST 2019 super food ideas 55

 $0.76
EACH

30

AM PED É,
V
RE CANAP ES
’VE
WE LASSIC HE DAT SE
A C FFING T ’S CHEE
STU H GOAT
WIT

56 super food ideas AUGUST 2019

 FRIENDS OVER RETRO

PARTY
PERFECT
SIDE

$2.00
PER SERVE
GOAT’S CHEESE AND
PROSCIUTTO DEVILS
ON HORSEBACK

THE INFO
+ CLASSIC MAKEOVER
+ ENTERTAINING
+ SUPER EASY

$0.76
EACH

30

GOAT’S CHEESE AND

PROSCIUTTO DEVILS
ON HORSEBACK
MAKES 30
PREP 30 MINUTES
150g goat’s cheese
2 tablespoons sour cream
1 teaspoon finely chopped fresh
rosemary leaves
1 small garlic clove, crushed
30 pitted prunes
10 thin slices prosciutto
¼ cup fresh small mint leaves
1 Place cheese, sour cream, rosemary
and garlic in a bowl. Using a fork, mash
until well combined. Season with salt and
pepper. Spoon mixture into a piping bag
fitted with a 5mm plain nozzle (see notes).
2 Pipe goat’s cheese mixture into cavity
of each prune.
3 Cut each slice of prosciutto into 3 long
strips. Place 1 strip on a flat surface.
Top 1 short end with 1 mint leaf, then
a prune. Roll up prosciutto to enclose
filling. Place on a serving plate. Repeat
with remaining prosciutto, mint and
prunes. Serve (see notes).
NUTRITION: (per piece) 176kJ; 2.1g fat;
1.2g sat fat; 1.9g protein; 2.7g carbs;
0.7g fibre; 7mg chol; 94mg sodium.
CARAMELISED PINEAPPLE
AND COCONUT CURRIED RICE
SERVES 8 (AS A SIDE)
PREP 30 MINUTES COOK 55 MINUTES
1½ cups brown rice
2 small pineapples, fronds attached,
halved lengthways
2 tablespoons extra virgin olive oil
1 tablespoon brown sugar
2 tablespoons fish sauce
1 red onion, finely chopped
3 garlic cloves, crushed
1 red capsicum, finely chopped
2 teaspoons curry powder
½ cup dry roasted almonds kernels,
finely chopped
½ cup finely chopped fresh coriander
leaves, plus extra sprigs to serve
½ cup roasted coconut chips
1 Cook rice in a large saucepan of boiling
salted water for 25 minutes or until tender.
Drain. Set aside.
2 Preheat oven to 180°C/160°C fan-forced.
Line a large baking tray with baking paper.
Place pineapple, cut-side up, on a chopping
board. Using a sharp knife, cut a 1cm border
around edge of each pineapple half. Using
a large metal spoon and leaving the border
intact, scoop out pineapple flesh and place
in a bowl. Place pineapple ‘bowls’ on
prepared tray.
3 Roughly chop pineapple flesh. Heat oil
in a large deep frying pan over high heat.
Add chopped pineapple. Cook, stirring, for
5 minutes or until hot. Add sugar and fish
sauce. Cook, stirring often, for 5 minutes
or until liquid has reduced slightly. Add
onion, garlic, capsicum and curry powder.
Cook, stirring occasionally, for 10 minutes
or until onion has softened.
4 Bake pineapple ‘bowls’ for 10 minutes
or until hot and softened slightly. Add rice,
almonds and finely chopped coriander
to capsicum mixture. Cook, stirring
constantly, for 2 minutes or until heated
through. Spoon rice mixture into hot
pineapple bowls. Sprinkle with coconut
chips and extra coriander. Serve.
NUTRITION: (per serve) 1466kJ; 12g fat;
2.4g sat fat; 7.1g protein; 49.6g carbs;
6.3g fibre; 0mg chol; 528mg sodium.

58 super food ideas AUGUST 2019

 FRIENDS OVER RETRO

CARAMELISED
PINEAPPLE AND
COCONUT CURRIED RICE

THE INFO
+ ENTERTAINING
+ HIGH IN FIBRE
+ LOW IN SATURATED FAT
+ VEGETARIAN

$2.00
PER SERVE

SMOKED TROUT AND and place in a bowl. Scoop flesh from SMOKED TROUT
AND CHIVE-STUFFED
CHIVE-STUFFED POTATOES trimmed tops, discarding skin. POTATOES
SERVES 8 (AS A SIDE) 4 Add trout, garlic, chives, lemon rind and
PREP 30 MINUTES (PLUS STANDING)  1 cup sour cream to potato in bowl. Stir THE INFO
COOK 1 HOUR 40 MINUTES
until well combined. Season with salt and + ENTERTAINING
+ HIGH IN FIBRE
2kg red delight potatoes pepper. Spoon trout mixture into potatoes + LOWER SODIUM
100g hot smoked trout, skin discarded, and return to prepared tray. Roast for
finely chopped 20 minutes or until golden. $2.50
2 garlic cloves, crushed 5 Meanwhile, combine lemon juice and PER SERVE

¹⁄³ cup finely chopped fresh chives,
plus extra to serve
2 teaspoons finely grated lemon rind
1½ cups sour cream
1 tablespoon lemon juice
1 Preheat oven to 200°C/180°C fan-forced.
Line a large baking tray with baking paper.
2 Pierce potatoes all over with a fork.
Place on prepared tray. Roast potatoes
for 1 hour 20 minutes or until very tender.
Stand for 20 minutes or until cool enough
to handle.
3 Stand a potato on its side and cut the
top third off. Repeat with remaining
potatoes. Using a teaspoon and leaving
a 1cm border, scoop out flesh of potatoes
remaining sour cream in a bowl. Season
with salt and pepper.
6 Drizzle potatoes with sour cream mixture
3
VEGIES PER
SERVE
and sprinkle with extra chives. Serve.
NUTRITION: (per serve) 1341kJ; 17.5g fat;
11.5g sat fat; 9.4g protein; 28.1g carbs;
5.1g fibre; 47mg chol; 218mg sodium.
Cook’s notes:
+ FOR THE GOAT’S CHEESE AND PROSCIUTTO
DEVILS ON HORSEBACK: Instead of a piping
bag, you could also use a snap-lock bag.
Snip off one corner.
+ These can be made in advance. Cover with
plastic wrap. Refrigerate for up to 1 day.

AUGUST 2019 super food ideas 59

 5 Meanwhile, make Winter Slaw Place
yoghurt, vinegar, mustard and 2 teaspoons
water in a small bowl. Stir to combine.
Season with salt and pepper. Place cabbage,
kale, carrot and apple in a large serving
dish. Toss to combine.
6 Thinly slice beef. Serve with slaw and
yoghurt mixture.
NUTRITION: (per serve) 3580kJ; 31.1g fat;
14.5g sat fat; 106.6g protein; 31.9g carbs;
4.8g fibre; 139mg chol; 3182mg sodium.

EASY ROAST CHICKEN

AND CITRUS TRAY BAKE
SERVES 6
PREP 20 MINUTES COOK 45 MINUTES
1 tablespoon extra virgin olive oil
6 chicken marylands
2 tablespoons English breakfast marmalade
¼ cup fresh citrus juice (see notes)
½ cup salt-reduced chicken stock
1 orange, thinly sliced
½ lemon, thinly sliced
GLAZED MAPLE AND
½ lime, thinly sliced
BOURBON CORNED BEEF Steamed broccolini and mashed potato,
WITH WINTER SLAW
to serve
THE INFO
+ CLASSIC MAKEOVER 1 Preheat oven to 200°C/180°C fan-forced.
+ ENTERTAINING Heat oil in a large flameproof roasting
+ HIGH IN IRON
pan over high heat. Add chicken. Cook
for 2 minutes each side or until golden.
$4.94
PER SERVE Transfer to a plate.
2 Add marmalade, citrus juice and stock
to pan. Bring to the boil. Season with
salt and pepper. Return chicken to pan
GLAZED MAPLE AND 1 Place beef and onion in a large and turn to coat. Transfer to oven. Roast
BOURBON CORNED BEEF saucepan. Cover with cold water. Place for 15 minutes. Increase oven temperature
WITH WINTER SLAW over high heat. Cover. Bring to the boil. to 220°C/200°C fan-forced. Add citrus slices
SERVES 6 Reduce heat to low. Simmer gently for and baste with pan juices. Roast for a
PREP 30 MINUTES 3 hours 30 minutes or until cooked further 20 to 25 minutes or until chicken
COOK 3 HOURS 45 MINUTES through. Drain beef, discarding onion is cooked through.
2.6kg corned beef and liquid. 3 Serve chicken with broccolini and
1 large brown onion, roughly 2 Preheat oven to 250°C/230°C fan-forced. mashed potato.
chopped Line a baking tray with baking paper. NUTRITION: (per serve) 2925kJ; 42.4g fat;
Maple and Bourbon Glaze 3 Make Maple and Bourbon Glaze 13.9g sat fat; 45g protein; 30.9g carbs;
½ cup maple syrup Combine all ingredients in a small 5g fibre; 207mg chol; 335mg sodium.
2 tablespoons bourbon whiskey saucepan over high heat. Bring to a
½ teaspoon smoked paprika simmer. Using a match, carefully ignite
Winter Slaw mixture and cook, without disturbing, Cook’s notes:
1 cup plain Greek-style yoghurt until flames subside. Cook, stirring + FOR THE GLAZED MAPLE AND BOURBON
3 teaspoons white vinegar occasionally, for 3 minutes or until CORNED BEEF WITH WINTER SLAW: You’ll
1 tablespoon Dijon mustard thickened slightly. Remove from heat. need ½ bunch kale. Remove and discard
200g red cabbage, shredded 4 Place beef on prepared tray. Brush any tough stalks.
2 cups firmly packed kale leaves, with ¾ of the glaze. Roast, brushing with + FOR THE EASY ROAST CHICKEN AND
shredded (see notes) remaining glaze halfway through, for CITRUS TRAY BAKE: We used a combination
1 large carrot, cut into thin matchsticks 12 to 14 minutes or until beef is starting of orange, lemon and lime juice.
1 red apple, cut into thin matchsticks to char slightly around the edges.

60 super food ideas AUGUST 2019

 FRIENDS OVER RETRO

EASY ROAST CHICKEN

AND CITRUS TRAY BAKE

THE INFO
+ LOWER SODIUM
+ SUPER EASY

$2.91
ANDOP
PER SERVE

A DE
A R MAL AKE A TFOR
M US M ZE OOK
3 CITR DEN GLA ED CH
VEGIES PER
O L ST
SERVE G
HIS ROA
T
 $3.50
PER SERVE

CROWD
Z LE THEAYERED N
DAZH THIS LUNDT PAULD!
WITLY – A B ECT MO
JEL HE PERF
IS T

RHUBARB, STRAWBERRY constantly, for 2 minutes until sugar has
AND GIN JELLY dissolved. Bring to the boil. Reduce to low
SERVES 8 heat. Cook for 5 minutes or until rhubarb
PREP 1 HOUR (PLUS STANDING AND is soft. Strain mixture through a fine sieve
REFRIGERATION TIME) COOK 10 MINUTES lined with clean Chux cloth or muslin set
8 stalks (500g) rhubarb, trimmed, over a heatproof bowl. Stand for 5 minutes,
chopped into 5cm pieces without disturbing, to drain (pressing
1 cup caster sugar down on the rhubarb can cause liquid
¹⁄³ cup orange juice to become cloudy). Discard solids.
1 teaspoon vanilla extract 2 Meanwhile, soak gelatine leaves in a
12 gelatine leaves (see note) shallow bowl of cold water for 5 minutes
¹⁄³ cup gin or until softened. Squeeze out excess
Olive oil spray liquid. Stir gin and gelatine into hot
250g strawberries, hulled, thickly sliced, rhubarb liquid until dissolved.
plus extra to serve 3 Lightly grease a 22cm bundt pan with oil
Vanilla Cream spray. Pour rhubarb mixture into prepared
½ cup caster sugar pan. Refrigerate for 1 hour 15 minutes or
600ml pure cream until just beginning to set (mixture should
6 gelatine leaves (see note) have a thick, syrupy consistency). Carefully
2 teaspoons vanilla extract stir strawberries into jelly. Refrigerate for
Pink food colouring a further 4 hours or until set.
4 Make Vanilla Cream Combine sugar and
1 Combine rhubarb, sugar, orange juice, half the cream in a small saucepan over high
vanilla and 3 cups water in a large heat. Cook, stirring constantly, for 3 minutes
saucepan over high heat. Cook, stirring or until sugar has dissolved and mixture is
RECIPES & FOOD PREPARATION CHARLOTTE BINNS-MCDONALD PHOTOGRAPHY CHRIS L JONES STYLING JENN TOLHURST
hot but not simmering. Meanwhile, soak
gelatine leaves in a shallow bowl of cold
water for 5 minutes or until softened.
Squeeze out excess liquid. Stir gelatine into
hot cream mixture until dissolved. Stand for
10 minutes to cool slightly. Add vanilla and
remaining cream. Tint pale pink with food
colouring. Stand for 30 minutes or until
mixture reaches room temperature. Pour
cooled vanilla cream over jelly in pan.
Refrigerate for 4 hours or until set.
5 To unmould, carefully use your fingertips
to pull edges of jelly away from pan and
loosen. Turn out onto a large serving platter.
Serve immediately with extra strawberries.
NUTRITION: (per serve) 1948kJ; 26.9g fat;
17.3g sat fat; 5.4g protein; 46.6g carbs;
1.9g fibre; 81mg chol; 39mg sodium.
Cook’s note:
+ We used McKenzie’s gelatine leaves.
You can find them in the baking aisle
of the supermarket.

62 super food ideas AUGUST 2019

 FRIENDS OVER RETRO

On th
STICKY DATE SLAB PUDDING e slab
WITH SALTED TREACLE SAUCE AC
TOPINCH TO
THATWITH CRMAKE –
SERVES 15
PREP 20 MINUTES (PLUS STANDING)
AMA E JU
COOK 45 MINUTES ZINGAM AND ST
SAUC
500g pitted dates E!
2½ teaspoons bicarbonate of soda
150g unsalted butter, softened
1¹⁄³ cups dark brown sugar
3 eggs
2½ cups self-raising flour
2 tablespoons treacle
Double cream, to serve
Salted Treacle Sauce
½ cup dark brown sugar
2 tablespoons pure cream
200g unsalted butter, chopped
¼ cup treacle
¼ teaspoon salt flakes, plus extra
salt flakes to serve

1 Preheat oven to 180°C/160°C fan-forced.

Grease a 4.5cm deep, 24.5cm x 35cm
(base) baking pan.
2 Combine dates and 3 cups water in a
medium saucepan. Bring to the boil over high
heat. Remove from heat. Stir in bicarbonate
of soda. Stand for 5 minutes. Transfer to
a food processor. Process until smooth.
3 Using an electric mixer, beat butter
and sugar until light and fluffy. Add
eggs, one at a time, beating well after
each addition. Sift over flour. Beat until
just combined. Add treacle and date
mixture. Beat until combined.
4 Pour mixture into prepared pan.
Smooth top. Bake for 35 to 40 minutes
or until a skewer inserted in the centre
comes out clean (cover with foil if
over-browning during cooking).
5 Meanwhile, make Salted Treacle Sauce
Combine all ingredients in a saucepan STICKY DATE SLAB
PUDDING WITH SALTED
over high heat. Cook, stirring constantly, TREACLE SAUCE
for 2 to 3 minutes or until boiling.
Reduce heat to medium. Simmer, stirring
THE INFO
occasionally, for 3 minutes or until + ENTERTAINING

thickened slightly. Remove from heat.

6 Drizzle warm pudding with a little of the $0.98
PER SERVE
sauce and sprinkle with extra salt. Serve
with cream and remaining sauce.
NUTRITION: (per serve) 1656kJ; 21.2g fat;
13.5g sat fat; 3.4g protein; 47.9g carbs;
2.8g fibre; 75mg chol; 333mg sodium.

AUGUST 2019 super food ideas 63

 BEST
BAR NONE
CHOCOLATE CRUNCHIE CAKE

Honey Buttercream

NUTRITION: (per serve) 3376kJ; 40.5g fat;

25.8g sat fat; 5.8g protein; 108.2g carbs;
1.7g fibre; 90mg chol; 298mg sodium.
SWEETS CHOCOLATE BAR

$1.72
PER SERVE
 CHERRY RIPE MOLTEN
MICROWAVE PUDDINGS

$1.54
PER SERVE

20

NUTRITION: (per serve) 2707kJ; 40.2g fat;

27.1g sat fat; 6g protein; 60.6g carbs;
2.6g fibre; 79mg chol; 284mg sodium.
 SWEETS CHOCOLATE BAR

$0.96
EACH

50

PEPPERMINT CRISP
CHEESECAKE BROWNIE

Peppermint Crisp Ganache NUTRITION: (each) 1166kJ; 20.8g fat;

13.4g sat fat; 2.9g protein; 20.4g carbs;
0.4g fibre; 42mg chol; 107mg sodium.
$1.93
PER SERVE

50

NO-BAKE PICNIC PIE

NUTRITION: (per serve) 1849kJ; 24.2g fat;

14.8g sat fat; 6.1g protein; 51.4g carbs;
0.9g fibre; 38mg chol; 236mg sodium.
 SWEETS CHOCOLATE BAR

BOUNTY CHOC RIPPLE

FRIDGE CAKE

NUTRITION: (per serve) 1884kJ; 33.4g fat;

22.8g sat fat; 3.7g protein; 33.3g carbs;
2g fibre; 44mg chol; 134mg sodium.

+ Refrigerating overnight allows the

biscuits to soften.
+ To serve, cut the loaf on an angle
to reveal the striped centre.

$1.31
PER SERVE

40
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AUGUST 2019 super food ideas 71
 HONEY JUMBLES
$0.32
EACH

Icing

NUTRITION: (per biscuit) 580kJ; 2.8g fat;

1.7g sat fat; 2.2g protein; 26.7g carbs;
0.9g fibre; 5mg chol; 60mg sodium.
ALLERGY GLUTEN FREE
Puzzles HEN THE CROSSWORD IS COMPLETE, THE
OLOURED BOXES SPELL OUT A MYSTERY WORD

ACROSS DOWN
1. Stir-fry meal (4,4) 1. Talked cosily
5. Reprocessed 2. Cougar
9. Mexican pal 3. Ctrl+Z command
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17. Open (gift) 7. Havana is there
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39. Coal by-product 27. Et cetera
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43. Music albums (1,2) 31. Pod vegetable
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47. Roman X 38. Continuous
48. Prods 40. Bake (lamb)
49. Extra virgin olive ... 42. Farewell
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53. Meat such as rabbit, 46. Monosodium glutamate
pheasant or venison (1,1,1)
55. Porridge flake 50. Yellow citrus
56. Dine 52. Served in flaming
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63. Kitchen essential, 62. Stars & Stripes country
aluminium ... (1,1,1)
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74. Ecstatic, in ... (7,6) 69. Picturesque
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SUDOKU JULY ISSUE’S SOLUTIONS 90. Rush headlong (of herd) 80. Flan
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Every number from Sudoku (below left) 83. Knitting style, Fair ...
1 to 9 must appear in Crossword (below right): 85. Angel’s instrument
86. Platter
a square in every row, Parmigiana
column and 3 x 3 box. SOLUTION:

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AUGUST 2019 super food ideas 75

 MONEY
SAVERS

STIRRING UP
DINNERTIME
FAMILY-PLEASING
MEATBALLS MAKE THIS
HONEY-SOY STIR-FRY SING

Thai One-pot Thrifty

Tuesday Wednesday Thursday

YOU’VE GOT THIS! » PLAN FOUR WEEKS OF BUDGET DINNERS

YOU’VE GOT THIS! » A MONTH OF MIDWEEK DINNERS
 HONEY-SOY MEATBALL
STIR-FRY

NUTRITION: (per serve) 2421kJ; 21.8g fat;

9.5g sat fat; 29.5g protein; 63.6g carbs;
4.9g fibre; 56mg chol; 1406mg sodium.

+ Find ready-prepared meatballs in the meat

section of the supermarket. Beef or chicken
meatballs also work well in this stir-fry.

HONEY-SOY MEATBALL
STIR-FRY

$3.70
PER SERVE
 WEEK 1

$1.56
PER SERVE
$4.98
PER SERVE

chicken tuesday 2 Preheat oven to 180°C/160°C fan-forced. 1 tablespoon plain flour

ROAST CHICKEN DRUMSTICKS
WITH PEARL COUSCOUS
AND TZATZIKI
SERVES 4
PREP 20 MINUTES COOK 40 MINUTES
1 garlic bulb, halved
1 bunch fresh thyme
1 lemon, thickly sliced
8 chicken drumsticks
2 tablespoons extra virgin olive oil
2 middle bacon rashers, trimmed,
roughly chopped
¹⁄³ cup pine nuts
¼ cup currants
250g packet pearl couscous
2½ cups salt-reduced chicken stock
100g fetta, crumbled
½ cup fresh flat-leaf parsley leaves
2 tablespoons lemon juice
Tzatziki
½ cup plain Greek-style yoghurt
1 Lebanese cucumber, halved
lengthways, thinly sliced
1 teaspoon dried mint
Pinch of sea salt
1 Make Tzatziki Place yoghurt, cucumber,
mint and salt in a bowl. Stir to combine.
Refrigerate until required.
3 Place garlic, thyme, lemon slices and
½ cup cold water in a large baking dish. Top
with chicken and drizzle with 1 tablespoon
oil. Season. Bake for 40 minutes or until
chicken is golden and cooked through.
4 Meanwhile, heat remaining oil in a
saucepan over medium heat. Cook bacon,
stirring, for 5 minutes or until golden. Stir
in pine nuts, currants and couscous. Add
stock. Cover. Reduce heat to low. Cook,
stirring occasionally, for 20 minutes or
until tender and liquid is absorbed.
5 Transfer to a heatproof bowl. Add fetta,
parsley and lemon juice. Toss to combine.
Serve chicken with couscous and tzatziki.
NUTRITION: (per serve) 3752kJ; 47g fat;
13.1g sat fat; 52.5g protein; 61.7g carbs;
6.6g fibre; 135mg chol; 1392mg sodium.
one-pan wednesday
SAVOURY MINCE
SERVES 4
PREP 20 MINUTES COOK 35 MINUTES
1 tablespoon extra virgin olive oil
1 brown onion, finely chopped
1 carrot, finely diced
2 celery stalks, finely diced
2 garlic cloves, crushed
600g beef mince
1 cup beef stock
1 tablespoon Worcestershire sauce
¼ cup frozen peas
8 small slices crusty bread, toasted
¼ cup fresh flat-leaf parsley leaves,
to serve
1 Heat oil in a large non-stick frying
pan over medium-high heat. Add
onion, carrot and celery. Cook, stirring
occasionally, for 5 minutes or until
softened. Add garlic. Cook for 1 minute
or until fragrant. Add mince. Cook,
breaking up with a wooden spoon,
for 8 to 10 minutes or until browned
and cooked through.
2 Add flour. Cook, stirring, for 1 minute.
Stir in stock and Worcestershire sauce.
Season with pepper. Bring to the boil.
Reduce heat to medium-low. Simmer,
stirring occasionally, for 10 to 12 minutes
or until sauce thickens slightly.
3 Stir in peas. Cook for 2 to 3 minutes
or until peas are bright green and
tender. Serve mince mixture spooned
over bread, sprinkled with parsley.
NUTRITION: (per serve) 1948kJ; 17.8g fat;
6.3g sat fat; 39.8g protein; 34.5g carbs;
4.3g fibre; 83mg chol; 778mg sodium.
PORK, CRANBERRY AND
PISTACHIO RISSOLES WITH
HOT POTATO SALAD

$3.89
PER SERVE

throwback thursday
PORK, CRANBERRY AND
PISTACHIO RISSOLES
WITH HOT POTATO SALAD
SERVES 4
PREP 20 MINUTES COOK 20 MINUTES
600g pork mince
¹⁄³ cup pistachio kernels, roughly chopped
½ cup jellied cranberry sauce
¹⁄³ cup extra virgin olive oil
500g chat potatoes, quartered
150g green beans
1 bunch asparagus
2 green onions, thinly sliced
40g baby rocket
2 teaspoons wholegrain mustard
2 tablespoons cider vinegar

1 Combine mince, pistachios and

¹⁄³ cup cranberry sauce in a large bowl.
Season. Divide mixture evenly into
12 portions. Shape into small patties.
2 Heat ¼ cup oil in a large frying
pan over medium-high heat. Cook
patties in 2 batches, turning, for
6 to 8 minutes or until browned and
cooked through. Transfer to a plate
lined with paper towel to drain.
3 Meanwhile, place potato in a large
microwave-safe bowl. Add 1 tablespoon
cold water. Cover loosely with plastic
wrap. Microwave on HIGH (100%) for
3 to 4 minutes or until just tender. Drain.
4 Trim and halve beans and asparagus.
Place in microwave-safe bowl. Add
1 tablespoon cold water. Cover.
Microwave on HIGH (100%) for
1 to 2 minutes or until bright green
and tender. Drain.
5 Place potato, beans and asparagus
in a serving bowl. Add green onion
and rocket. Using a fork, whisk
remaining 1 tablespoon oil, mustard
and vinegar in a bowl. Drizzle over
salad. Season. Toss gently to combine.
Serve rissoles with remaining cranberry
sauce and hot potato salad.
NUTRITION: (per serve) 2773kJ; 38.7g fat;
8.9g sat fat; 38.9g protein; 37.2g carbs;
6.4g fibre; 81mg chol; 280mg sodium.
 WEEK 1

CHARGRILLED MEDITERRANEAN
VEGETABLE PASTA

NUTRITION: (per serve) 2310kJ; 17.1g fat;

$4.58
3g sat fat; 17g protein; 78.4g carbs; PER SERVE

8.5g fibre; 4mg chol; 856mg sodium.


CREAMY GARLIC
AND BACON
LINGUINE
$2.69
PER SERVE
or until softened. Add carrot. Stir-fry for
2 to 3 minutes. Add snow peas. Stir-fry
for 1 minute. Return beef mixture to wok
with spinach and noodles. Stir-fry for
30 seconds or until spinach has wilted.
Sprinkle with sesame seeds. Serve.
NUTRITION: (per serve) 1636kJ; 17g fat;
4g sat fat; 33g protein; 6g carbs;
8g fibre; 78mg chol; 1767mg sodium.
30-minute thursday
CREAMY GARLIC AND
BACON LINGUINE
SERVES 4
PREP 15 MINUTES COOK 15 MINUTES
375g dried linguine
2 tablespoons extra virgin olive oil
1 brown onion, finely chopped
5 middle bacon rashers, trimmed,
thinly sliced
4 garlic cloves, crushed
2 eggs
2 egg yolks
½ cup light thickened cooking cream
¹⁄³ cup finely grated parmesan
¼ cup chopped fresh flat-leaf parsley leaves
¹⁄³ cup shaved parmesan and 4 slices crusty
bread, to serve
1 Cook pasta in a large saucepan of
boiling salted water, following packet
directions. Drain.
2 Meanwhile, heat oil in a large, deep
frying pan over medium heat. Add onion
and bacon. Cook, stirring occasionally,
for 5 to 6 minutes or until golden. Add
garlic. Cook, stirring, for 1 minute.
$2.18
PER SERVE
3 Whisk eggs, yolks, cream and grated
parmesan together in a jug. Season.
Reduce heat to low. Add pasta to bacon
mixture in pan. Toss well to combine. Add
egg mixture. Cook, tossing, for 1 minute or
until pasta is covered in a creamy, thickened
sauce (the eggs thicken the sauce). Add
half the parsley. Toss to combine. Sprinkle
with shaved parmesan and remaining
parsley. Serve with crusty bread.
NUTRITION: (per serve) 3521kJ; 35.6g fat;
13.3g sat fat; 34.2g protein; 93.6g carbs;
5.4g fibre; 236mg chol; 1116mg sodium.
fakeaway friday
CAULIFLOWER TAHINI
FRITTERS WITH WARM
QUINOA TABOULEH
SERVES 4
PREP 15 MINUTES COOK 15 MINUTES
1 cup tri-coloured quinoa, rinsed, drained
2 tablespoons plain flour
1 teaspoon hot chilli powder
1 egg white, lightly beaten
½ cup tahini
¹⁄³ cup lemon juice
¹⁄³ cup extra virgin olive oil, plus
1 tablespoon extra
1 small head cauliflower, thickly sliced
1 cup fresh flat-leaf parsley leaves, chopped
4 tomatoes, diced
½ small red onion, finely chopped
2 celery stalks, finely chopped
1 garlic clove, crushed
²⁄³ cup fresh mint leaves, chopped
¼ cup red wine vinegar
1 tablespoon toasted pine nuts, to serve
WEEK 2
CAULIFLOWER TAHINI
FRITTERS WITH WARM
QUINOA TABOULEH
$4.96
PER SERVE
1 Place quinoa and 1 cup cold water in
a saucepan over high heat. Cover. Bring
to the boil. Reduce heat to low. Simmer
for 15 minutes or until liquid is absorbed
and quinoa is tender. Remove from the
heat. Cool.
2 Meanwhile, place flour and chilli powder
in a bowl. Make a well in the centre.
Gradually whisk in egg white, ¹⁄³ cup tahini,
¼ cup lemon juice and ¼ cup cold water.
Season well with salt and pepper.
3 Heat oil in a large, deep frying pan over
medium-high heat. Working in batches,
dip cauliflower into batter, draining excess.
Shallow-fry for 1 to 2 minutes each side
or until golden. Drain on a tray lined with
paper towel.
4 Combine remaining tahini and lemon
juice, and 1½ tablespoons cold water in
a small bowl. Season.
5 Reserve 2 tablespoons parsley. Combine
quinoa, tomato, onion, celery, garlic, mint,
vinegar, extra oil and remaining parsley in
a large bowl. Serve fritters with tabouleh
and tahini sauce, sprinkled with reserved
parsley and pine nuts.
NUTRITION: (per serve) 2703kJ; 43.5g fat;
5.4g sat fat; 18.1g protein; 38.5g carbs;
12.4g fibre; 0mg chol; 195mg sodium.
Cook’s note:
+ FOR THE SUPER-EASY MEXICAN
VEGETABLE SOUP: We used a mix of chopped
carrots, celery, potato and red capsicum. You
can use whatever you have in the fridge.
LEMON AND OREGANO
LAMB RISSOLES WITH
GREEK SALAD

$4.27
PER SERVE

mince monday
LEMON AND OREGANO LAMB
RISSOLES WITH GREEK SALAD
SERVES 4
PREP 15 MINUTES COOK 15 MINUTES
750g lamb mince
¾ cup fresh breadcrumbs
1 egg, lightly beaten
2 teaspoons finely grated lemon rind
2 tablespoons chopped fresh oregano leaves
3 medium cream delight potatoes
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
2 tomatoes, chopped
2 Lebanese cucumbers, chopped
½ cup pitted kalamata olives
½ red onion, thinly sliced
60g reduced-fat fetta, crumbled
½ cup low-fat tzatziki
1 lemon, cut into wedges

1 Place mince, breadcrumbs, egg, lemon

rind and oregano in a bowl. Season with
salt and pepper. Mix well. Shape mixture
into 12 rissoles.
2 Prick potatoes all over with a fork. Place
potatoes on a microwave-safe plate lined
with paper towel. Cover with a piece of
paper towel. Microwave on HIGH (100%) for
4 minutes or until just tender. Thickly slice
potatoes. Combine potato with half the oil
in a bowl. Season with salt and pepper.
3 Heat a lightly oiled barbecue grill on
medium-high heat. Cook rissoles for
3 minutes each side or until cooked
through. Cook potato slices on grill for
2 minutes each side or until golden. Transfer
potato to a bowl. Add half the lemon juice.
Season with salt and pepper. Toss to coat.
4 Meanwhile, combine tomato, cucumber,
olives, onion and fetta in a large bowl.
Whisk remaining lemon juice and oil in
a small bowl. Season with salt and pepper.
Add dressing to salad. Toss gently to
combine. Serve rissoles with Greek salad,
potato, tzatziki and lemon wedges.
NUTRITION: (per serve) 2598kJ; 30.7g fat;
9.3g sat fat; 51.2g protein; 30.2g carbs;
6g fibre; 163mg chol; 738mg sodium.

WARM VIETNAMESE
LEMONGRASS
CHICKEN SALAD
$4.28
PER SERVE
chicken tuesday
WARM VIETNAMESE
LEMONGRASS CHICKEN SALAD
SERVES 4
PREP 20 MINUTES COOK 10 MINUTES
2 tablespoons caster sugar, plus
1 teaspoon extra
½ cup rice wine vinegar
1 large carrot, cut into matchsticks
200g dried thin rice stick noodles
500g chicken stir-fry strips
1 lemongrass stalk (white part only),
finely chopped
2 garlic cloves, finely chopped
1½ tablespoons fish sauce
Pinch of ground white pepper
1 tablespoon peanut oil
½ butter lettuce, leaves torn
1 Lebanese cucumber, sliced
½ cup fresh coriander leaves
½ cup fresh mint leaves
2 tablespoons fried shallots and
2 tablespoons chopped unsalted
roasted peanuts, to serve
Chilli Dressing
1 garlic clove, finely chopped
1 long red chilli, thinly sliced
¹⁄³ cup caster sugar
¼ cup fish sauce
2 tablespoons lime juice
1 Place sugar and vinegar in a bowl. Stir to
dissolve sugar. Add carrot. Stir to combine.
2 Make Chilli Dressing Place garlic, chilli,
sugar, fish sauce, lime juice and ½ cup water
in a small bowl. Stir to dissolve sugar.
WEEK 3
3 Cook noodles following packet directions.
Drain. Refresh under cold water. Drain.
4 Place chicken, lemongrass, garlic, fish
sauce, extra sugar and white pepper in
a glass or ceramic bowl. Toss to coat.
5 Heat a wok over medium-high heat.
Add oil. Swirl to coat. Stir-fry chicken,
in 2 batches, for 2 to 3 minutes or until
browned and cooked through. Transfer
to a bowl. Cover to keep warm.
6 Drain carrot mixture. Divide noodles
among serving bowls. Top with lettuce,
cucumber, chicken, carrot, coriander
and mint. Sprinkle with fried shallots and
peanuts. Drizzle with chilli dressing. Serve.
NUTRITION: (per serve) 2067kJ; 12.4g fat;
3.1g sat fat; 34.3g protein; 59g carbs;
4.5g fibre; 81mg chol; 2361mg sodium.
ONE-POT
LASAGNE SOUP
$1.56
PER SERVE
one-pot wednesday
ONE-POT LASAGNE SOUP
SERVES 4
PREP 15 MINUTES COOK 40 MINUTES
1 tablespoon extra virgin olive oil
1 brown onion, finely chopped
400g beef mince
2 garlic cloves, crushed
2 tablespoons plain flour
2 tablespoons tomato paste
500g jar tomato pasta sauce
1 litre salt-reduced chicken stock
5 dried lasagne sheets
2 tablespoons milk
2 tablespoons chopped fresh flat-leaf
parsley leaves, plus extra 2 tablespoons
leaves to serve
2 tablespoons chopped fresh basil leaves,
plus extra 2 tablespoons leaves to serve
½ cup grated mozzarella
¼ cup finely grated parmesan
1 Heat oil in a large, heavy-based saucepan
over medium-high heat. Add onion. Cook
for 5 minutes or until softened. Add mince.
Cook, breaking up lumps with a wooden
spoon, for 6 to 8 minutes or until browned.
Add garlic. Cook for 1 minute or until
fragrant. Add flour and tomato paste.
CARAMEL CHILLI CHICKEN
$4.19
PER SERVE
Stir to combine. Add pasta sauce and
stock. Bring to the boil. Reduce heat to
low. Simmer, stirring occasionally, for
15 minutes or until thickened slightly.
2 Break up lasagne sheets into 6cm pieces.
Add to soup. Simmer, stirring occasionally,
for 10 minutes or until pasta is tender. Add
milk, parsley and basil. Stir to combine.
Season with salt and pepper.
3 Ladle soup among serving bowls.
Top with mozzarella, parmesan and
extra parsley and basil. Serve.
NUTRITION: (per serve) 2104kJ; 19.8g fat;
8.3g sat fat; 38.5g protein; 40g carbs;
4.6g fibre; 74mg chol; 1454mg sodium.
thrifty thursday
CARAMEL CHILLI CHICKEN
SERVES 4
PREP 15 MINUTES COOK 25 MINUTES
¹⁄³ cup caster sugar
5cm piece fresh ginger, peeled, finely grated
2 garlic cloves, thinly sliced
1 tablespoon fish sauce
1 long red chilli, thinly sliced
1 bunch gai lan, cut into 4cm lengths
1 bunch broccolini, cut into 4cm lengths
150g snow peas, trimmed, halved diagonally
1 tablespoon vegetable oil
800g chicken thigh fillets, trimmed,
RECIPES CLAIRE BROOKMAN, KIM COVERDALE, HEIDI FLETT, AMIRA GEORGY, CATHIE LONNIE, GEMMA LUONGO, LIZ MACRI
cut into 3cm pieces
4 cups steamed jasmine rice and 2 green
onions, sliced, to serve
1 Combine sugar and ¼ cup cold water in
a saucepan over low heat. Cook, stirring,
for 3 minutes or until sugar has dissolved.
Increase heat to high. Bring to the boil.
Boil, without stirring, for 5 to 7 minutes
or until mixture turns golden. Remove
from heat. Carefully stir in ginger, garlic,
PHOTOGRAPHY GUY BAILEY, SAM MCADAM, CRAIG WALL, ANDREW YOUNG
fish sauce and chilli. Return to heat. Cook,
stirring, for 1 minute or until smooth.
2 Meanwhile, cook gai lan, broccolini
and peas in a large saucepan of boiling
water for 2 minutes or until just tender.
Drain. Refresh under cold water. Drain.
3 Heat oil in a large, deep, non-stick frying
pan over medium-high heat. Add chicken.
Cook for 7 minutes or until browned and
cooked through. Add vegetables and
caramel mixture. Cook, stirring, for
2 minutes or until caramel mixture thickens
and coats chicken. Serve chicken mixture
with rice, topped with green onion.
NUTRITION: (per serve) 2873kJ; 19.8g fat;
5.1g sat fat; 47.4g protein; 76.7g carbs;
5.1g fibre; 174mg chol; 662mg sodium.
 WEEK 3

LAMB AND ROSEMARY

SKEWERS WITH
CHARRED LETTUCE
AND BRAISED PEAS

$4.25
PER SERVE

five-star friday
LAMB AND ROSEMARY
SKEWERS WITH CHARRED
LETTUCE AND BRAISED PEAS
SERVES 4
PREP 15 MINUTES COOK 10 MINUTES  1 tablespoon finely chopped
YOU’LL NEED 8 PRE-SOAKED
BAMBOO SKEWERS.
2 tablespoons extra virgin olive oil
2 garlic cloves, crushed
1 tablespoon finely chopped fresh
rosemary leaves
1 teaspoon finely grated lemon rind
600g diced lamb
2 baby cos lettuces, halved lengthways
50g reduced-fat fetta, crumbled
Braised Peas
25g butter, chopped
½ red onion, thinly sliced
2 cups frozen peas
¹⁄³ cup salt-reduced chicken stock
fresh tarragon
1 tablespoon lemon juice
1 Combine oil, garlic, rosemary and lemon
rind in a large bowl. Add lamb. Toss to
coat. Thread lamb onto skewers. Set aside.
2 Make Braised Peas Melt butter in a small
saucepan over medium heat. Add onion.
Cook, stirring, for 3 to 4 minutes or until
softened. Add peas, stock and tarragon.
Bring to the boil. Reduce heat to low.
Simmer, uncovered, for 2 to 3 minutes
or until peas are tender. Remove from
heat. Stir in lemon juice.
3 Meanwhile, heat a barbecue grill on
medium-high heat. Cook skewers, turning,
for 5 to 7 minutes for medium or until
cooked to your liking. Transfer to a plate.
Cover loosely with foil. Cook lettuce,
cut-side down, for 2 minutes or until
lightly charred.
4 Sprinkle skewers with fetta. Serve
with lettuce and braised peas.
NUTRITION: (per serve) 1824kJ; 25g fat;
9g sat fat; 40.7g protein; 8.9g carbs;
6.7g fibre; 129mg chol; 335mg sodium.

TOFU RICE BOWL WITH
SATAY DRESSING
$4.79
PER SERVE
wow ’em wednesday
PORK AND PINEAPPLE
THAI RED CURRY
SERVES 4
PREP 10 MINUTES COOK 20 MINUTES
1 tablespoon peanut oil
1 brown onion, finely chopped
500g pork fillet, thickly sliced
2 tablespoons Thai red curry paste
270ml can coconut milk
1 cup salt-reduced chicken stock
1½ tablespoons fish sauce
1 tablespoon grated palm sugar
¼ small fresh pineapple, peeled,
cored, roughly chopped
1 tablespoon lime juice
¼ cup fresh coriander leaves
¼ cup fried shallots
4 cups steamed jasmine rice, to serve
1 Heat a large wok over high heat. Add
oil. Swirl to coat. Add onion. Stir-fry for
3 minutes or until softened. Add pork. Stir-fry
for 3 minutes or until browned. Add curry
paste. Cook for 1 minute or until fragrant.
2 Add coconut milk and stock. Bring to
the boil. Reduce heat to medium. Simmer,
stirring occasionally, for 5 to 7 minutes
or until sauce thickens and pork is cooked
through. Add fish sauce, palm sugar
and pineapple. Simmer for 2 minutes or
until heated through. Stir in lime juice.
3 Spoon curry into serving bowls. Top with
coriander and shallots. Serve with rice.
NUTRITION: (per serve) 2521kJ; 20.7g fat;
11.9g sat fat; 36.9g protein; 63.7g carbs;
2.3g fibre; 89mg chol; 1350mg sodium.
$2.24
PER SERVE
turbo thursday
TOFU RICE BOWL WITH
SATAY DRESSING
SERVES 4
PREP 20 MINUTES COOK 5 MINUTES
YOU’LL NEED A JULIENNE PEELER
FOR THIS RECIPE.
½ cup crunchy peanut butter
¹⁄³ cup coconut milk
1 teaspoon soy sauce
1 tablespoon sweet chilli sauce
1 tablespoon lime juice
2 long red chillies, finely chopped
150g green beans, trimmed, halved
lengthways
1 Lebanese cucumber
450g packet 2½-minute white
long-grain rice, heated
200g Thai tofu, cubed
1¹⁄³ cups finely shredded red cabbage
¹⁄³ cup roughly chopped roasted peanuts
1 Whisk peanut butter, coconut milk,
soy sauce, sweet chilli sauce, lime juice,
1 tablespoon warm water and half the
chilli in a bowl until combined.
2 Cook beans in a saucepan of boiling
water for 30 seconds or until just tender.
Refresh under cold water. Drain.
3 Using a julienne peeler, cut cucumber
into long, thin strips. Arrange rice,
beans, tofu, cucumber, cabbage, peanuts
and remaining chilli in bowls. Serve
with peanut dressing.
NUTRITION: (per serve) 2760kJ; 35g fat;
6.9g sat fat; 29g protein; 53g carbs;
7.2g fibre; 0mg chol; 331mg sodium.
WEEK 4
$4.98
PER SERVE
fishy friday
AVOCADO PESTO PASTA
WITH HOT-SMOKED SALMON
SERVES 4
PREP 10 MINUTES COOK 10 MINUTES
375g dried wide fettuccine
3 cups loosely packed fresh basil leaves
1 garlic clove, chopped
2 tablespoons walnuts, toasted
1 teaspoon finely grated lemon rind
¼ cup lemon juice
2 avocados
2 tablespoons extra virgin olive oil
100g baby rocket
250g cherry tomatoes, halved
185g peppered hot-smoked salmon,
skin removed, flaked
Extra ¼ cup fresh basil leaves, to serve
1 Cook pasta following packet directions.
Drain, reserving ¼ cup cooking water.
Cover pasta to keep warm.
2 Place basil, garlic, walnuts, lemon rind and
juice in a food processor. Process until finely
chopped. Roughly chop 1 avocado. Add
chopped avocado, oil and 2 tablespoons
reserved cooking water to basil mixture.
Process until smooth and combined
(if mixture is too thick, add remaining
tablespoon of cooking water). Season well.
3 Combine pasta, pesto, rocket, tomato
and salmon in a large bowl. Slice
remaining avocado. Serve pasta topped
with sliced avocado and extra basil.
NUTRITION: (per serve) 3123kJ; 36.7g fat;
6.9g sat fat; 28.8g protein; 71.6g carbs;
6.5g fibre; 36mg chol; 251mg sodium.