Innholdsfortegnelse for #78 Salads i taste.com.au Cookbooks

Salad left the relegation zone of being just a side dish a while ago, and it's safe to say we're all on board with a big bowl of salad for lunch or dinner. What I love about a substantial salad is how easily you can lift a plate of vegies to new, fresh heights by tossing through an easy, zingy dressing or scattering over a handful of toasted seeds. And what a plate it can make – the riot of colour, shapes and textures is a feast for all the senses! Salad is a chance to really stretch your creativity in the kitchen. The way you cut and cook the veg or protein can boost the flavour no end. Do you keep the vegies raw to add that crunch factor…

VEGIE SERVES 4 ✷ PREP 15 MINS(+ 10 MINS COOLING) ✷ COOKING 5 MINS INGREDIENTS 200g block Greek feta, halved lengthways 2 tbs extra virgin olive oil 250g mini roma tomatoes,halved 200g yellow grape 1 green capsicum, deseeded,finely chopped 1 Lebanese cucumber, finely chopped 1/2 red onion, thinly sliced 80g(½ cup)pitted kalamata olives ¼ cup fresh oregano leaves 1 garlic clove,crushed 2 tbh fresh lemon juice METHOD 1 Pat drt the feta with paper towel. Heat 2 tsp oil in a non-stick frying pan over high heat. Add the feat and cook for 2 minutes on 1 side or until golden. Remove pan from heat. Set aside in the pan, without turning, for 10 minutes to cool slightly. 2 Meanwhile, combine the tomato, capsicum, cucumber, onion, olive and half the oregano in a large bowl. 3 Place the garlic,…

SERVES 4 ✷ PREP 10 MINS ✷ COOKING 40 MINS EASY BEAUTY INGREDIENTS 500g butternut pumpkin, peeled, deseeded, cut into 2cm pieces 1 tbs extra virgin olive oil 300g (1½ cups) brown rice 70g (½ cup) pecans, toasted, coarsely chopped 75g (½ cup) dried cranberries 3 green shallots, thinly sliced 1 cup fresh basil leaves Crumbled feta or fried tofu, to serve (optional) Orange dressing 80ml (⅓ cup) extra virgin olive oil 80ml (⅓ cup) fresh orange juice 1½ tbs white wine vinegar PER SERVE ✷ 9.6g protein ✷ 38.2g fat (4.6g saturated fat) ✷ 79.3g carb ✷ 7.5g dietary fibre ✷ 712 cals (2980kJ) METHOD 1 Preheat oven to 200°C/180°C fan forced. Arrange the pumpkin in a single layer in a baking dish. Drizzle over the oil and roast for 40 minutes or until golden and tender…

LOW & SLOW SERVES 4 ✷ PREP 15 MINS (+ COOLING) ✷ COOKING 3 HOURS INGREDIENTS 105g (½ cup) Frenchstyle green lentils, rinsed, drained 55g (¼ cup) pearl barley, rinsed, drained 250ml (1 cup) vegetable stock 125g (½ cup) bought beetroot dip 4 radishes, thinly sliced 3 celery sticks, sliced 120g goat's cheese, crumbled 60g baby rocket ½ cup fresh mint leaves Extra virgin olive oil and white balsamic vinegar, to drizzle METHOD 1 Place the lentils, barley and stock in a slow cooker. Stir until combined. Cover and cook on Low for 3 hours. Transfer to a large bowl and set aside to cool. 2 Spread the beetroot dip over each serving plate. Top with the lentil mixture, radish, celery, goat's cheese, rocket and mint. Season. Drizzle over olive oil and vinegar just before serving. PER…

VEGIE SERVES 4 ✷ PREP 15 MINS ✷ COOKING 10 MINS INGREDIENTS 3 eggs 1 bunch asparagus, trimmed, cut into thirds 80g kale and spinach mix 125g fresh strawberries, hulled, halved 1 avocado, coarsely chopped 125g fresh blueberries 125g fresh raspberries 2 tbs chopped fresh chives 60g (⅓ cup) roasted almonds, coarsely chopped Blue cheese dressing 60ml (¼ cup) buttermilk 1 tbs light whole egg mayonnaise 1 tbs light sour cream 2 tsp fresh lemon juice 60g roquefort blue cheese, crumbled PER SERVE ✷ 13.4g protein ✷ 27.5g fat (7.6g saturated fat) ✷ 10.2g carb ✷ 7g dietary fibre ✷ 355 cals (1487kJ) TUTTI FRUTTI METHOD 1 Place the eggs in a small saucepan. Cover with cold water. Bring to the boil over high heat, stirring occasionally. Reduce heat to medium and simmer for 7 minutes. Refresh under cold running water. Drain.…

SERVES 6 ✷ PREP 15 MINS INGREDIENTS ½ wombok (Chinese cabbage), shredded 2 carrots, peeled, cut into long thin strips 100g snow peas, thinly sliced lengthways 3 radishes, thinly sliced 2 Lebanese cucumbers, peeled into ribbons 100g pkt Chang's Crunchy Fried Noodles 3 green shallots, thinly sliced diagonally Black sesame seeds, to serve (optional) Mayo dressing 250g (1 cup) Kewpie Mayonnaise 2 tbs rice wine vinegar 2 tsp hot English mustard ½ tsp sesame oil SCAN THE QR CODE TO WATCH THE RECIPE VIDEO METHOD 1 To make the dressing, place all the dressing ingredients in a jug and stir until combined. Cover and place in the fridge while preparing the salad. 2 Layer the cabbage, carrot and snow pea in a 2L (8 cup) glass bowl. 3 Drizzle the dressing over the snow pea layer. Top with the…

5 MINS PREP SERVES 6 ✷ PREP 5 MINS ✷ COOKING 15 MINS INGREDIENTS 350g dried spelt pasta 1 bunch broccolini, trimmed, cut into thirds 1 bunch asparagus, trimmed, cut into 5cm lengths 3 green shallots, thinly sliced 2 garlic cloves, crushed 2 zucchini, shredded 250ml (1 cup) light thickened cooking cream 125ml (½ cup) chicken stock 250g barbecue chicken, skin and bones removed, shredded Fresh continental parsley leaves or chervil sprigs and finely grated parmesan, to serve PER SERVE ✷ 22g protein ✷ 13g fat (7g saturated fat) ✷ 45g carb ✷ 5g dietary fibre ✷ 404 cals (1689kJ) METHOD 1 Cook the pasta in a large saucepan of boiling water following packet directions, adding the broccolini and asparagus in the last 3 minutes of cooking. Drain and return to the pan. 2 Meanwhile, heat a non-stick frying…

SERVES 4 ✷ PREP 15 MINS (+ COOLING) ✷ COOKING 10 MINS INGREDIENTS 3 slices Burgen Soy-Lin bread, torn into bite-sized pieces 4 prosciutto slices, excess fat trimmed 2 (about 200g each) chicken breast fifillets 2 baby cos lettuce, leaves separated, coarsely torn 2 hard-boiled eggs, peeled, quartered ½ cup fresh continental parsley leaves 1 tbs fifinely grated parmesan 125ml (½ cup) 99 percent fat free caesar dressing PER SERVE ✷ 35g protein ✷ 10g fat (2.5g saturated fat) ✷ 17g carb ✷ 3g dietary fibre ✷ 295 cals (1230kJ) METHOD 1 Preheat oven to 200°C/180°C fan forced. Line 2 baking trays with baking paper. 2 Place bread on 1 prepared tray. Spray lightly with oil. Place prosciutto on remaining prepared tray. Place both trays in oven and bake, turning bread once, for 7-8 minutes or until bread…

SERVES 6 ✷ PREP 15 MINS INGREDIENTS 140g (½ cup) natural coconut yoghurt 1 tbs mango and ginger chutney ½ tsp curry powder 1 large lime, halved 1 organic living lettuce, leaves cut off 1 barbecue chicken, cut into pieces 2 avocados, halved, thickly sliced 1 large fresh mango, thinly sliced ½ x 75g pkt cooked mini ready to eat pappadums Fresh coriander sprigs and coconut flakes, to serve METHOD 1 Place the yoghurt, chutney and curry powder in a small bowl. Squeeze over the juice of 1 lime half. Season well. Stir until combined then stir through 2 tsp water. 2 Arrange the lettuce, chicken, avocado, mango and pappadums on a serving platter. Cut the remaining lime half into wedges. 3 Drizzle over a little of the coconut dressing. Sprinkle with coriander and coconut flakes. Serve with the…

cHOOK SERVES 4 ✷ PREP 10 MINS (+ COOLING) ✷ COOKING 10 MINS FRESH & FAST INGREDIENTS 8 chicken tenderloins 440g pkt fresh hokkien noodles 80ml (⅓ cup) fresh lime juice 60ml (¼ cup) sweet chilli sauce, plus extra (ooptional), to serve 1 tbs peanut oil 2 mangoes, cheeks removed, thinly sliced 1 red capsicum, deseeded, thinly sliced 3 green shallots, thinly sliced 1 bunch fresh mint, leaves picked 50g snow pea sprouts 45g (¼ cup) natural cashews, coarsely chopped Lime wedges, to serve (optional) PER SERVE ✷ 39.3g protein ✷ 14.7g fat (2.7g saturated fat) ✷ 77.9g carb ✷ 8.2g dietary fibre ✷ 615 cals (2571kJ) METHOD 1 Preheat a barbecue grill or chargrill pan on high. Cook the chicken for 4 minutes each side or until just cooked through. Transfer to a plate and set aside to cool…

LUNcH FOR ONE SERVES 1 ✷ PREP 5 MINS ✷ COOKING 5 MINS INGREDIENTS 75g green beans, halved lengthways 100g cooked baby beetroot, cut into wedges 95g can tuna in olive oil, drained, flaked 30g mixed salad leaves 20g feta, crumbled 2 tsp white balsamic vinegar 2 tsp fresh lemon juice ½ tsp Dijon mustard 1 tsp hemp seeds METHOD 1 Cook the green beans in a steamer basket over a saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain. 2 Combine the beans, beetroot, tuna, salad leaves and feta in a serving bowl. 3 Whisk the balsamic, lemon juice and mustard in a jug. Drizzle the dressing over the salad. Season then scatter over the hemp seeds just…

SeAFOOD SERVES 4 ✷ PREP 20 MINS (+ COOLING) ✷ COOKING 5 MINS FRESH cRUNcH INGREDIENTS 60ml (¼ cup) fresh lime juice 2 tbs peanut oil 1 tbs honey 1 tsp fish sauce 1 long fresh red chilli, thinly sliced Vegetable oil, to deep fry 100g rice vermicelli noodles 1 Lebanese cucumber, halved, sliced 200g mixed grape tomatoes, halved 4 green shallots, thinly sliced diagonally 1 bunch fresh coriander, leaves picked 1 bunch fresh mint, leaves picked 24 large (about 800g in total) peeled cooked prawns, deveined, tails intact 2 tbs unsalted roasted peanuts, chopped PER SERVE ✷ 28g protein ✷ 27g fat (4g saturated fat) ✷ 29g carb ✷ 5g dietary fibre ✷ 479 cals (2004kJ) METHOD 1 Place the lime juice, peanut oil, honey, fish sauce and chilli in a jar with a screw-top lid. Seal and shake until combined. 2…

SESAME cRUSTED SERVES 4 ✷ PREP 15 MINS ✷ COOKING 15 MINS INGREDIENTS 180g pkt soba noodles 150g snow peas, halved diagonally 600g skinless salmon fillets 40g (¼ cup) mixed sesame seeds or white sesame seeds 2 tsp coconut oil 1 continental cucumber, halved, deseeded, sliced diagonally 3 green shallots, sliced diagonally 1 large avocado, thinly sliced Dressing PER SERVE ✷ 43g protein ✷ 42g fat (10g saturated fat) ✷ 37g carb ✷ 6g dietary fibre ✷ 710 cals (2967kJ) 2 tbs fresh lemon juice 1 tbs rice wine vinegar 1 tbs tamari 1 tsp sesame oil 2 tsp finely grated fresh ginger ½ tsp caster sugar METHOD 1 To make the dressing, combine all the dressing ingredients in a bowl. 2 Cook the noodles in a large saucepan of boiling water following packet directions, adding the snow peas in the last…

MeAT JUICY STEAK Made it many times and love it. Robyn_Moroney SERVES 4 ✷ PREP 15 MINS (+ 5 MINS RESTING) ✷ COOKING 15 MINS INGREDIENTS 2 (about 250g each) beef scotch fillet steaks (see tip) 2 tsp vegetable oil 1 Lebanese cucumber, halved lengthways, sliced 200g cherry tomatoes, halved 1 French shallot, peeled, thinly sliced 2 green shallots, thinly sliced diagonally ½ cup fresh mint leaves Chilli & lime dressing 1 tbs long-grain white rice 60ml (¼ cup) fish sauce Juice of 1 lime 2 tbs chopped fresh coriander leaves and stems 2 tsp shaved palm sugar or brown sugar 1 tsp dried chilli flakes METHOD 1 To make the dressing, toast the rice in a dry frying pan over high heat until golden brown. Remove from heat. Transfer the rice to a mortar and pound with a pestle until…

MeAT FRUITY FRESH SERVES 4 ✷ PREP 10 MINS (+ PICKLING & 5 MINS RESTING) ✷ COOKING 30 MINS INGREDIENTS 150g sourdough bread, coarsely torn 1 tbs extra virgin olive oil, plus extra, to drizzle 1 large (about 450g) pork fillet 1 tbs honey 2 tsp white wine vinegar 2 yellow peaches, cut into wedges 1 small fennel bulb, thinly sliced 150g grape tomatoes, halved 80g baby rocket ½ cup fresh basil leaves Pickled jalapeño 1 fresh jalapeño chilli, deseeded, thinly sliced ½ small red onion, finely chopped 2 tbs white wine vinegar 2 tsp caster sugar ½ tsp sea salt flakes METHOD 1 Preheat oven to 180°C/160°C fan forced. Line a baking tray with baking paper. 2 To make the pickled jalapeño, combine the chilli and onion in a small heatproof bowl. Place vinegar, sugar and salt in a microwave-safe bowl. Microwave…

MeAT EASY ITALIAN SERVES 8 ✷ PREP 15 MINS INGREDIENTS ½ rockmelon 8 thin prosciutto slices 2 tbs extra virgin olive oil 2 tbs red wine vinegar 1 tbs honey 2 tsp wholegrain mustard 2 baby gem lettuce, leaves separated 1 Lebanese cucumber, peeled into ribbons 180g tub mini bocconcini, drained 1 cup fresh basil leaves METHOD 1 Peel the rockmelon then cut into 8 wedges. Loosely wrap 1 slice of prosciutto around each rockmelon wedge. 2 Whisk the oil, vinegar, honey and mustard in a small jug. Season. 3 Place the lettuce in a large bowl. Drizzle over half the dressing and toss to coat. 4 Arrange the wrapped rockmelon wedges, lettuce, cucumber and bocconcini on a large serving plate. Drizzle over the remaining dressing. Season and sprinkle with the basil to serve. GET AHEAD To prep the…

MeAT MADE TO SHARE SERVES 4 ✷ PREP 15 MINS (+ 4 HOURS MARINATING & 5 MINS RESTING) ✷ COOKING 10 MINS INGREDIENTS 60ml (1⁄4 cup) red wine 2 tbs extra virgin olive oil, plus extra, to drizzle 2 fresh bay leaves, torn 2 tsp chopped fresh thyme leaves 2 garlic cloves, smashed, halved 500g lamb backstrap 4 thick crusty bread slices Black olive tapenade, to spread (see tip) 1 baby cos lettuce, leaves separated 1 red onion, very thinly sliced 4 qukes (baby cucumbers), thinly sliced lengthways 300g feta, coarsely crumbled Cocktail truss tomatoes and fresh oregano sprigs, to serve Lemon & garlic dressing 80ml (1⁄ 3 cup) extra virgin olive oil 2 tbs fresh lemon juice 1 small garlic clove, finely chopped METHOD 1 Combine the wine, oil, bay, thyme and garlic in a glass or ceramic bowl. Season well with pepper.…

VEGIE GLUTEN FREE SERVES 6 ✷ PREP 20 MINS (+ COOLING) ✷ COOKING 15 MINS INGREDIENTS 3 corncobs 400g sweet potato, peeled, thinly sliced lengthways ½ small red cabbage, cut into 6 wedges 2 zucchini, thinly sliced lengthways 1 red onion, thinly sliced Mexican chilli powder, to dust (see tip) Extra virgin olive oil, to drizzle Micro herbs, to serve Dressing 60g Danish feta, crumbled 70g (1⁄4 cup) mayonnaise 65g (1⁄4 cup) sour cream 2 tbs fresh lime juice 2 tsp finely grated lime rind METHOD 1 Preheat a barbecue grill or chargrill pan on medium-high. Spray the corn, sweet potato, cabbage, zucchini and onion with olive oil. Sprinkle lightly with chilli powder. 2 Cook the corn, turning occasionally, for about 12 minutes, the sweet potato for 3-4 minutes each side, the cabbage for 3 minutes each side, and the…

VEGIE SPIcY & ZESTY SERVES 4 ✷ PREP 20 MINS (+ COOLING) ✷ COOKING 45 MINS INGREDIENTS 3 sweet potatoes, unpeeled, scrubbed, cut lengthways into thin wedges 2 tbs extra virgin olive oil 2 corncobs 180g haloumi, cut into 8 pieces 400g tomato medley mix, halved 1 small red onion, finely chopped 1/4 cup chopped fresh coriander leaves 1 lime, juiced, plus extra halves, to serve 250g pkt microwave brown basmati rice, warmed 120g mixed salad leaves 150g pkt gluten-free blue corn chips 1 avocado, halved 2 tbs sour cream or Greek-style yoghurt Chipotle sauce, to serve METHOD 1 Preheat oven to 200°C/180°C fan forced. Line a large baking tray with baking paper. 2 Arrange the sweet potato in a single layer on prepared tray. Season. Drizzle over 1 tbs oil. Roast for 45 minutes or until golden and crisp. Set aside…

VEGIE HERBY & CREAMY SERVES 4 ✷ PREP 20 MINS ✷ COOKING 45 MINS INGREDIENTS ½ (about 650g) butternut pumpkin, peeled, deseeded, cut into 2cm pieces 2(about 260g) zucchini, cut into 2cm pieces 250g mini roma tomatoes, halved 250g dried fusilli (spiral) pasta 1 small red onion, thinly sliced 2 tbs pine nuts, toasted Baby rocket, to serve Dressing 1 ripe avocado, chopped 1 bunch continental parsley, leaves picked 1 bunch fresh coriander, leaves picked 2 garlic cloves, chopped 60ml (¼ cup) fresh lemon juice 2 tbs extra virgin olive oil METHOD 1 Preheat oven to 200˚C/180˚C fan forced. Line 2 baking trays with baking paper. 2 Arrange the pumpkin and zucchini on 1 prepared tray and the tomato on remaining prepared tray. Spray with olive oil. Roast the pumpkin and zucchini for 45 minutes or until tender and lightly…

VEGIE GET GRILLIN’ Delicious! The lemony dressing gives a wonderful tang to the tofu, corn and asparagus. Really refreshing on a hot summer night. Jan. Twomey SERVES 4 ✷ PREP 10 MINS ✷ COOKING 15 MINS INGREDIENTS 2 tsp finely grated lemon rind 1 tsp dried oregano leaves 2 tbs fresh lemon juice 2 tsp extra virgin olive oil 300g firm tofu, drained, cut into 1cm-thick slices 2 large corncobs 2 bunches asparagus, trimmed 1 tbs bought basil pesto (see tip) 100g baby rocket 250g mixed cherry tomatoes, halved  2 tbs shaved parmesan METHOD 1 Combine the lemon rind, oregano, 1 tbs lemon juice and 1 tsp oil in a small bowl. Brush the oregano mixture over the tofu. 2 Preheat a barbecue grill or chargrill pan on high. Lightly spray the tofu, corn and asparagus with oil. Cook…

VEGIE Surprise and delight with this deliciously different orange and poppyseed dressing. It works so well with the crisp fennel and brussels sprouts. Michelle Southan, food director SERVES 4 ✷ PREP 20 MINS ✷ COOKING 5 MINS INGREDIENTS 4 eggs 1 large carrot, peeled, cut into long thin strips (see tip) 1 large beetroot, peeled, cut into thin strips (see tip) 6 brussels sprouts, thinly sliced 1 small fennel bulb, thinly sliced ¼ small head broccoli, thinly sliced lengthways (see tip) 2 tbs finely chopped fresh chives Dressing 2 tbs fresh orange juice 2 tbs extra virgin olive oil 1 tbs fresh lemon juice 1 garlic clove, smashed 2 tsp poppy seeds METHOD 1 To make the dressing, combine all the dressing ingredients in a jar with a screw-top lid. Season. Seal and shake until combined. 2 Place the eggs…

VEGIE PURPLE REIGN SERVES 4 ✷ PREP 25 MINS ✷ COOKING 40 MINS INGREDIENTS 150g red cabbage, finely shredded 125ml (½ cup) apple cider vinegar 750g kent pumpkin, unpeeled, cut into 4 wedges 60ml (½ cup) extra virgin olive oil 220g (1 cup) pearl barley, rinsed, drained ½ cup fresh continental parsley leaves, coarsely chopped 1 green shallot, finely chopped 2 avocados, quartered lengthways 150g mixed salad leaves (see tip) 175g red seedless grapes, halved crossways 3 radishes, thinly sliced 2 tbs pepita and sunflower seed mix, toasted Shichimi togarashi seasoning, to serve (see tip) METHOD 1 Preheat oven to 220°C/200°C fan forced. Line a baking tray with baking paper. 2 Place the cabbage in a shallow glass or ceramic bowl. Add the vinegar and season. Set aside, tossing every 15 minutes, until required. 3 Place the pumpkin wedges on prepared tray. Drizzle over 1…

CHOOK SERVES 4 ✷ PREP 15 MINS ✷ COOKING 40 MINS INGREDIENTS 110g (½ cup) pearl barley, rinsed, drained 1 garlic clove, crushed 1 tsp smoked paprika 2 tbs extra virgin olive oil 4 (about 150g each) chicken breast fillets 100g mixed salad leaves 1 continental cucumber, cumber, finely chopped 1 long fresh red chilli, thinly sliced 2 green shallots, llots, thinly sliced 2 tbs apple cider vinegar 1 tsp wholegrain mustard 2 tbs pistachio kernels, toasted 1 large mango, thinly sliced PER SERVE ✷ 39g protein ✷ 15.2g fat (2.6g saturated fat) ✷ 29.4g carb ✷ 7g dietary fibre ✷ 427 cals (1786kJ) METHOD 1 Cook the barley in a saucepan of boiling water for 40 minutes or until just tender. Refresh under cold running water. Drain. 2 Meanwhile, preheat a barbecue grill or chargrill pan on medium. Combine the garlic,…

CHOOK ONLY 279 CALS SERVES 4 ✷ PREP 15 MINS ✷ COOKING 10 MINS INGREDIENTS 1½ tbs salt-reduced gluten-free soy sauce 1 tbs fresh lime juice 1 tsp brown sugar 250g pkt fresh sweet potato noodles 1 tsp extra virgin olive oil 500g chicken breast mince 2 tsp fifinely grated fresh ginger 1 long fresh red chilli, fifinely chopped 1 tbs washed, chopped fresh coriander root 200g snow peas, sliced 1 red onion, thinly sliced 250g cherry tomatoes, halved 2 tbs chopped fresh coriander leaves 100g mixed salad leaves METHOD 1 Combine the soy sauce, lime juice and sugar in a small bowl. Microwave the sweet potato noodles following packet directions. 2 Heat oil in a large wok over high heat. Stir-fry chicken, stirring with a wooden spoon to break up any lumps, for 5 minutes or until browned. Add ginger, chilli and…

CHOOK I have never taken the time to stop and write a review before – but this was so delicious I just had to recommend. It was just too good. Dig in! ladams84 WARM SALAD SERVES 4 ✷ PREP 10 MINS ✷ COOKING 20 MINS INGREDIENTS 160ml (½ cup) light soy sauce 2 tbs rice wine vinegar 2 tsp finely grated fresh ginger 1 garlic clove, finely grated 55g (1⁄4 cup) caster sugar 1 tbs peanut oil 600g chicken thigh fillets, trimmed, cut into 4cm pieces 1 tsp dark soy sauce 1 tsp sesame seeds 270g pkt dried ramen noodles 150g snow peas, trimmed, thinly sliced lengthways 1 carrot, peeled, shredded Fresh coriander sprigs, to serve Sliced long fresh red chilli and lime wedges, to serve (optional) METHOD 1 Combine the light soy sauce, vinegar, ginger, garlic and 1 tbs sugar in a jug.…

CHOOK FRUIT CHIPS SERVES 4 ✷ PREP 30 MINS (+ 30 MINS MARINATING & COOLING) ✷ COOKING 35 MINS INGREDIENTS 240g pkt Taste Meal Kit Malaysian Satay Chicken 6 chicken thigh fillets, cut into 4cm pieces 200g (1 cup) black or brown rice 80g snow peas 2 tbs coconut milk 1.7kg pineapple 1 small red capsicum, deseeded, cut into 1cm-thick strips 1 butter lettuce, leaves separated ¼ small red cabbage, finely shredded 1 Lebanese cucumber, peeled into ribbons 2 radishes, thinly sliced Coarsely chopped roasted cashews, to serve METHOD 1 Place the meal kit seasoning mix in a bowl. Add the chicken and toss until coated. Cover. Place in the fridge for 30 minutes to marinate. 2 Meanwhile, cook the rice in a saucepan of boiling water following packet directions. Drain and set aside to cool slightly. Fill a bowl…

cHOOK SPICY MAYO SERVES 4–6 ✷ PREP 25 MINS (+ 4 HOURS MARINATING & COOLING) ✷ COOKING 50 MINS INGREDIENTS 1 lemongrass stem, pale section only, chopped 1 tbs fish sauce 1 tbs light soy sauce 1 tbs caster sugar 1.1kg chicken thigh cutlets, trimmed 3 baby gem lettuce, leaves separated 1 cucumber, halved, deseeded, sliced Fresh coriander sprigs, thinly sliced long fresh red chilli and crusty bread rolls, to serve Lime wedges, to serve (optional) Pickled carrot 125ml (½ cup) rice wine vinegar 100g (½ cup) caster sugar 1 tsp table salt 100g (1 cup) peeled, shredded carrot Spicy mayo dressing 80g (⅓ cup) Kewpie Mayonnaise 1 tbs sriracha chilli sauce The chicken is so tasty and tender; the salad with the pickled carrot is delicious; and together it is fabulous! I used bao buns instead of bread rolls. Will definitely be…

SeAFOOD SERVES 4 ✷ PREP 10 MINS ✷ COOKING 10 MINS INGREDIENTS 2 x 90g pkt dried soba noodles 4 eggs 2 baby gem lettuce, quartered 200g grape or cherry tomatoes, halved 185g can tuna in chilli oil, drained, flaked 100g green beans 4 qukes (baby cucumbers), halved 50g snow pea sprouts 40g (¼ cup) pitted kalamata olives 1 garlic clove, crushed 60m (¼ cup) extra virgin olive oil 3 tsp balsamic vinegar PER SERVE ✷ 20g protein ✷ 23g fat (4g saturated fat) ✷ 37g carb ✷ 5g dietary fibre ✷ 322 cals (1875kJ) METHOD 1 Cook the noodles following packet directions. Refresh under cold running water. Drain. 2 Meanwhile, place the eggs in a small saucepan of boiling water and cook for 6 minutes for soft yolks and firm whites or until cooked to your liking. Cool under cold…

SERVES 4 ✷ PREP 10 MINS ✷ COOKING 10 MINS LOW cAL INGREDIENTS 180g pearl couscous 160g lamb's lettuce or baby kale leaves 2 zucchini, shredded 2 green shallots, thinly sliced 100g snow pea sprouts, cut into short lengths 300g hot smoked salmon, flaked 1 tbs extra virgin olive oil 2 tsp caramelised balsamic vinegar 1 garlic clove, crushed METHOD 1 Preheat oven to 180°C/160°C fan forced. Line a baking tray with baking paper. 2 Cook the couscous following packet directions. Drain. 3 Meanwhile, spread the lettuce over prepared tray. Spray with oil. Season. Bake for 10 minutes or until slightly crisp. 4 Arrange couscous, lettuce, zucchini, shallot, sprouts and salmon on a serving board. 5 Combine the oil, vinegar and garlic in a bowl. Drizzle over the salad. Season. Gently toss. SMART SWAP Make it meaty by…

SeAFOOD SERVES 4 ✷ PREP 20 MINS ✷ COOKING 5 MINS INGREDIENTS 3 zucchini 2 carrots, peeled 2 tbs fresh lime juice 2 tsp macadamia oil or extra virgin olive oil 1 tsp reduced-salt soy sauce 1-2 tsp chilli paste, to taste 2 tsp brown sugar 200g shelf-fresh wholegrain noodles 400g peeled green prawns, tails intact 150g snow peas, sliced lengthways 1 small bunch watercress, leaves picked 1 cup fresh mint leaves 2 radishes, sliced Thinly sliced long fresh red chilli and micro herbs, to serve PER SERVE ✷ 29g protein ✷ 12g fat (5g saturated fat) ✷ 37g carb ✷ 11g dietary fibre ✷ 395 cals (1651kJ) DONE IN 25 MINS METHOD 1 Use a spiraliser to cut the zucchini and carrot into noodles. 2 Combine the lime juice, oil, soy sauce, chilli paste to taste and brown sugar in a small…

QUICK & EASY SERVES 4 ✷ PREP 5 MINS ✷ COOKING 20 MINS INGREDIENTS 4 lamb leg steaks, cut into 4cm pieces 1 tbs ras el hanout (fifind at selected supermarkets and food shops or use a Moroccan or Middle Eastern spice blend) 2 tbs extra virgin olive oil 1 red onion, thinly sliced 1 tsp caster sugar 2 tbs apple cider vinegar 250g pkt microwave brown rice and quinoa 2 Lebanese cucumbers, coarsely chopped 1 red capsicum, deseeded, coarsely chopped 1 cup fresh mint leaves, torn if large 200g tub hummus 60g feta, crumbled METHOD 1 Place the lamb and ras el hanout in a bowl. Toss to coat. Heat half the oil on a barbecue flflflat plate or frying pan on medium-high. Cook lamb for 2-3 minutes each side for medium or until cooked to your liking. Transfer to…

MeAT SERVES 4 ✷ PREP 15 MINS (+ 5 MINS RESTING) ✷ COOKING 10 MINS INGREDIENTS 2 tsp peanut oil 300g beef rump steak, excess fat trimmed 120g rice vermicelli noodles 2 Lebanese cucumbers, thinly sliced 1 carrot, peeled, shredded (use a julienne peeler, if you have one) 200g grape tomatoes, halved ½ small red onion, very thinly sliced 1 cup fresh coriander sprigs ½ cup fresh mint leaves 1 mango, thinly sliced 125ml (½ cup) Marion's Original Vietnamese Style Tangy Dressing METHOD 1 Preheat a barbecue grill or chargrill pan on high. Drizzle the oil over the beef. Season with salt. Grill for 3-4 minutes each side for medium-rare or until cooked to your liking. Transfer to a plate. Cover with foil and set aside for 5 minutes to rest. Thinly slice. 2 Meanwhile, place the noodles in a heatproof…

MeAT SERVES 8 ✷ PREP 30 MINS (+ 20 MINS COOLING) ✷ COOKING 10 MINS LAYER IT UP! INGREDIENTS 1 kg baby coliban (chat) potatoes, unpeeled 11/2 tbs extra virgin olive oil 4 middle bacon rashers, chopped 2 tsp wholegrain mustard 1 tbs white wine vinegar 2 tbs chopped fresh dill 1/2 small red cabbage, shredded 420g can corn kernels, drained 1/2 bunch radishes, thinly sliced 60g baby rocket 20g snow pea sprouts, trimmed 4 green shallots, thinly sliced Creamy dressing 125g (1/2 cup) sour cream 125g (1/2 cup) whole egg mayonnaise 1 tbs white wine vinegar 1/2 cup chopped fresh continental parsley leaves PER SERVE ✷ 21.4g protein ✷ 62g fat (19.8g saturated fat) ✷ 47.2g carb ✷ 9.2g dietary fibre ✷ 846 cals (3542kJ) METHOD 1 Use a fork to prick each potato. Place on a large microwave-safe plate. Pour over 1 tbs water.…

SLOW cOOKER SERVES 4 ✷ PREP 20 MINS ✷ COOKING 5 HOURS 30 MINS INGREDIENTS 210g (1 cup) dried chickpeas 750ml (3 cups) saltreduced chicken stock 1 gluten-free chorizo sausage, sliced 500g peeled green prawns, deveined, tails intact 350g mixed cherry tomatoes, halved 1 red capsicum, deseeded, cut into thin strips 1 small red onion, thinly sliced 2 tbs extra virgin olive oil 11⁄ 2 tbs red wine vinegar 1 small radicchio lettuce, leaves separated 1⁄ 3 cup fresh continental  parsley leaves PER SERVE ✷ 35g protein ✷ 18g fat (4g saturated fat) ✷ 39g carb ✷ 11g dietary fibre ✷ 464 cals (1941kJ) METHOD 1 Combine the chickpeas and stock in a slow cooker. Cover and cook on Low for 5 hours. 2 Meanwhile, heat a small frying pan over medium heat. Cook the chorizo for 1-2 minutes each…

MeAT SPEEDY SALAD SERVES 4 ✷ PREP 10 MINS ✷ COOKING 10 MINS INGREDIENTS 8 French-trimmed lamb cutlets 1 tsp ground cumin 2 tbs extra virgin olive oil 1 red onion, halved, thinly sliced 1 red capsicum, deseeded, thinly sliced 1 yellow capsicum, deseeded, thinly sliced 1 lemon, rind finely grated, halved 150g (3⁄4 cup) couscous 185ml (3⁄4 cup) boiling water 1 bunch fresh coriander, top leaves torn off 400g can chickpeas, rinsed, drained 90g (1⁄ 3 cup) Greek-style yoghurt 2 tsp harissa paste METHOD 1 Sprinkle the lamb with the cumin. Season. Heat 1⁄ 2 tbs oil in a large non-stick frying pan over high heat. Add the onion and capsicum. Season. Cook, stirring occasionally, for 5 minutes. Push the capsicum mixture to 1 side of pan. Add the lamb. Cook, turning lamb and moving capsicum mixture, for 5 minutes or…

FILL ’EM UP! SERVES 4 ✷ PREP 15 MINS ✷ COOKING 15 MINS INGREDIENTS 500g sweet potato, peeled,cut into wedges 2 tbs extra virgin olive oil 1 tsp MasterFoods Lemon Herb & Garlic Spice Blend 180g pkt haloumi,sliced 2 baby cos lettuce, leaves separated, thickly sliced 1/2 small red onion, thinly sliced 1 lebanese cucumber, thinly sliced 150g (1 cup)drained canned chickpeas, rinsed ½ cup fresh mint leaves 125ml (½ cup)Birch & Waite Green Goddess Dressing & Sauce METHOD 1 Place the sweet potato in a microwave-safe bowl. Cover with square of wet paper towel. Microwave on High for 5 minutes or until just tender. Top with half the oil and half the spice blend.Toss to coat. 2 Preheat a barbecue grill or chargrill pan on medium-high.Grill the sweet potato, turning occasionally, for 5 minutes or untilightly charred. 3…

VEGIE SERVES 4 ✷ PREP 15 MINS NO cOOK INGREDIENTS 400g can brown lentils, rinsed, drained 1 small red onion, cut into thin wedges ⅓ cup chopped fresh dill 2 tbs fresh lemon juice 2 tbs extra virgin olive oil 1 garlic clove, crushed 3 vine ripened tomatoes, cut into wedges ½ cup fresh coriander leaves 1 tsp sumac 150g tub labne, drained (substitute Greek-style yoghurt or feta) 1 tbs lemon and herb dukkah METHOD 1 Combine the lentils, onion and dill in a bowl. Whisk together the lemon juice, oil and garlic in a small bowl. Season. Pour the dressing over the lentil mixture. Toss until combined. Transfer to a serving platter 2 Arrange the tomato and coriander on top. Sprinkle with the sumac, dollop with the labne then sprinkle with the dukkah to serve. PER SERVE ✷ 11.4g…

VEGIE SERVES 4 ✷ PREP 10 MINS ✷ COOKING 10 MINS INGREDIENTS 2 x 125g cans chickpeas, rinsed, drained 2 tbs extra virgin olive oil 2 tbs lemon and herb dukkah 200g green beans 80g (½ cup) frozen peas 1 tbs fifinely shredded fresh mint leaves 2 tbs fresh lemon juice 1 red gem lettuce, leaves separated ½ bunch radishes, trimmed, quartered PER SERVE ✷ 7g protein ✷ 13.6g fat (1.7g saturated fat) ✷ 18.2g carb ✷ 5.7g dietary fibre ✷ 213 cals (893kJ) FAST PULSE METHOD 1 Place the chickpeas on a tray lined with paper towel. Pat dry. Heat half the oil in a frying pan over medium heat. Add the chickpeas. Cook, stirring occasionally, for 6-8 minutes or until golden and crunchy. Add the dukkah and cook, tossing, for 1-2 minutes or until aromatic. 2…

TOFU HACK SERVES 4 ✷ PREP 15 MINS (+ 10 MINS SOAKING) ✷ COOKING 5 MINS INGREDIENTS 200g thin flat rice noodles 2 tsp sesame oil 80g tube Gourmet Garden Thai Stir-in Seasoning Paste 400g silken tofu ½ cup fresh Thai basil leaves ½ cup fresh coriander leaves 2 carrots, peeled, shredded 1 small red onion, very thinly sliced 2 tsp soy sauce 2 limes 55g (1 cup) trimmed bean sprouts 1 corncob, kernels removed Sliced small fresh red chilli, to serve Chopped mapleflavoured cashews, to serve (optional) PER SERVE 13g protein ✷ 8g fat (1g saturated fat) ✷ 55g carb ✷ 10g dietary fibre ✷ 372 cals (1556kJ) METHOD 1 Place the noodles in a large heatproof bowl. Cover with boiling water. Set aside for 10 minutes or until softened. Refresh under cold running water. Drain. 2 Heat the sesame oil in…

VEGIE MED MAGIC SERVES 6 ✷ PREP 25 MINS INGREDIENTS 170g (1 cup) burghul 400g can no-added salt lentils, rinsed, drained 1 small red onion, fifinely chopped 1 cup chopped fresh coriander leaves 1 cup chopped fresh continental parsley leaves 80g (½ cup) seed mix (sunflflower seeds, pepitas and pine nuts), toasted 75g (½ cup) dried cranberries, coarsely chopped 50g (¼ cup) drained capers, coarsely chopped 45g (¼ cup) currants 35g (⅓ cup) flflaked almonds, toasted 60ml (¼ cup) fresh lemon juice 60ml (¼ cup) extra virgin olive oil METHOD 1 Place the burghul in a heatproof bowl. Cover with boiling water. Set aside for 20 minutes or until tender. Drain. Transfer to a large serving bowl. 2 Add the lentils, onion, coriander, parsley, seed mix, cranberries, capers, currants, almonds, lemon juice and oil to the bowl. Season. Gently toss until combined.…

CHOOK SAUCE HACK SERVES 4 ✷ PREP 20 MINS (+ 6 HOURS MARINATING & 10 MINS RESTING) ✷ COOKING 15 MINS INGREDIENTS 2 (about 300g each) chicken breast fillets 80ml (½ cup) gluten-free peri-peri sauce, plus extra, to serve 1 tbs extra virgin olive oil 3 large zucchini, cut into noodles using a spiraliser 1 baby cos lettuce, cut into 8 thin wedges 100g fresh raspberries 60g Danish feta, crumbled ¼ cup small fresh mint leaves METHOD 1 Combine the chicken, peri-peri sauce and oil in a bowl. Season. Cover and place in the fridge for 6 hours to marinate. 2 Preheat oven to 180°C/160°C fan forced. Line a baking tray with baking paper. 3 Heat a frying pan over medium-high heat. Cook the chicken, turning, for 5 minutes each side or until browned and caramelised. Transfer the…

CHOOK FEED A CROWD SERVES 6 ✷ PREP 20 MINS (+ 5 MINS STANDING) INGREDIENTS 3 cups sliced cold cooked chicken ¼ wombok (Chinese cabbage), shredded 100g pkt Chang's Original Fried Noodles 1 carrot, cut into matchsticks 2 green shallots, thinly sliced, plus extra, thinly sliced, to serve Dressing 60ml (¼ cup) white vinegar 2 tbs oyster sauce 1 tbs soy sauce 2 tsp brown sugar 1 tsp sesame oil 1 garlic clove, crushed 1 tsp finely grated fresh ginger METHOD 1 To make the dressing, place all the dressing ingredients in a jar with screw-top lid. Season. Seal and shake until combined. 2 Place the chicken in a large bowl. Drizzle over half of the dressing. Toss until combined. Set aside for 5 minutes. 3 Add the wombok, noodles, carrot and shallot to the chicken mixture. Toss until combined.…

CHOOK SLOW CHOOK SERVES 4 ✷ PREP 20 MINS (+ COOLING) ✷ COOKING 2 HOURS 5 MINS INGREDIENTS 500ml (2 cups) chicken stock 1 lemongrass stem, pale section only, bruised 3cm-piece fresh ginger, peeled, sliced 1 star anise 400g chicken breast fillets 125g rice vermicelli noodles 2 carrots, peeled, cut into noodles using a spiraliser 1 Lebanese cucumber, halved lengthways, thinly sliced 200g red cabbage, finely shredded 3 green shallots, thinly sliced 1 bunch fresh coriander, leaves picked ½ bunch fresh mint, leaves picked 2 tbs fried shallots Dressing 2 tbs sweet chilli sauce 2 tbs fresh lime juice 2 tsp fish sauce 2 tsp peanut oil METHOD 1 Combine the stock, lemongrass, ginger and star anise in a slow cooker. Add the chicken. Cover and cook on High, turning the chicken halfway through cooking, for 2 hours. 2 Transfer the chicken to a…

CHOOK SERVES 4 ✷ PREP 15 MINS ✷ COOKING 20 MINS SWEET SPICE INGREDIENTS 2 tsp mixed spice 1 tsp dried thyme Pinch of cayenne pepper 2 tsp extra virgin olive oil 4 (about 550g total) chicken breast uncrumbed schnitzels 400g fresh pineapple, peeled, sliced, quartered 2 x 250g pkt microwave brown rice and quinoa 400g can black beans, rinsed, drained Fresh coriander sprigs, thinly sliced small red chilli and lime wedges, to serve Dressing 60ml (¼ cup) light soy sauce 2 tbs extra virgin olive oil 2 tbs fresh lime juice 1 tbs brown sugar ½ tsp ground ginger PER SERVE ✷42.4g protein ✷ 17g fat (2.6g saturated fat) ✷ 61.8g carb ✷ 8g dietary fibre ✷ 577 cals (2414kJ) METHOD 1 Combine the mixed spice, thyme, cayenne and oil in a shallow glass or ceramic dish. Add the chicken…

HEARTY HARVEST SERVES 4 ✷ PREP 15 MINS ✷ COOKING 50 MINS INGREDIENTS 70g (⅓ cup) red quuinoa, rinsed 2 tbb chopped fresh tarragon leaves 125ml (½cup) extra virgin olive oil 2½ tbs Dijon mustard 700g sweet pottato, unpeeled, halved lengthways 2 red onions, cut into thick wedges 2 chicken breast fillets 2 tbs fresh lemon juice 60g baby rocket 1 red apple, thinly sliced 60g (⅓ cup) roasted almonds, chopped 2 tbs pomegranate arils METHOD 1 Cook the quinoa in a small saucepan of salted boiling water for 10 minutes or untill tender. Drain. 2 Meanwhile, preheat oven to 220°C/200°C fan forced. Combine the tarragon, 60ml (¼ cup) oil and 2 tbs mustard in a jug. Place the sweet potato on a large baking tray. Spoon over half of the tarragon mixture and season well. Roast for 15 minutes…

SeAFOOD SUPER SALMON This plate is brimming with heart-healthy and anti-inflammatory fatty acids. Chrissy Freer, nutrition editor SERVES 4 ✷ PREP 20 MINS (+ 10 MINS MARINATING & COOLING) ✷ COOKING 10 MINS INGREDIENTS 2 tbs fresh lemon juice 1 tbs pomegranate molasses 2 tsp maple syrup 2 (about 150g each) skinless salmon fillets 250g green beans, halved lengthways 145g (1 cup) podded frozen edamame 100g baby spinach ¼ small red cabbage, shredded 1 avocado, quartered ½ cup fresh continental parsley leaves 2 tbs pomegranate arils 1 tbs sunflower seeds METHOD 1 Combine 1 tbs lemon juice, 3 tsp pomegranate molasses and 1 tsp maple syrup in a shallow dish. Add the salmon and turn to coat. Set aside for 10 minutes to marinate. Combine the remaining lemon juice, molasses and maple syrup in a small bowl. 2 Meanwhile, cook the…

SeAFOOD TANGY SAUCE SERVES 4 ✷ PREP 15 MINS (+ COOLING) ✷ COOKING 10 MINS INGREDIENTS ¼ pineapple, thinly sliced 2 baby cos lettuce, leaves separated 500g cooked tiger prawns, peeled, deveined, tails intact 1 avocado, cut into wedges 1 small red onion, thinly sliced Mojo dressing ½ bunch fresh coriander, leaves chopped ¼ bunch fresh continental parsley, leaves chopped 2 garlic cloves 1 fresh jalapeño chilli, deseeded, finely chopped 60ml (¼ cup) extra virgin olive oil 1 tbs fresh lime juice 2 tsp apple cider vinegar METHOD 1 Preheat a barbecue grill or chargrill pan on medium-high. Cook the pineapple for 2-3 minutes each side or until charred. Remove from heat and set aside to cool slightly. 2 To make the dressing, place all the dressing ingredients in a food processor. Process until well combined and almost smooth. Season.…

SeAFOOD I love the hacks here to reduce prep to almost nothing - using unpeeled pumpkin and cooked prawns means it's on the table in no time. Violaparmesan SERVES 4 ✷ PREP 5 MINS ✷ COOKING 25 MINS SMOKY & SPIcY INGREDIENTS 850g kent pumpkin, unpeeled, cut into 1.5cm-thick wedges 2 tbs extra virgin olive oil 2 tsp smoky chipotle seasoning (see tip) 1 tsp cumin seeds 2 x 290g pkt microwave red quinoa, warmed (if unavailable, use 3 cups cooked red or white quinoa, warmed) 16 peeled cooked prawns, tails intact 30g mixed baby salad leaves ¼ cup fresh coriander leaves ¼ cup fresh mint leaves Chipotle sauce, to serve 45g (¼ cup) pepitas, toasted Lime & chilli dressing 60ml (¼ cup) extra virgin olive oil 60ml (¼ cup) fresh lime juice ½ tsp Tabasco Green Pepper Sauce 1 long fresh red…

SeAFOOD Squid is an extremely low-fat and low-cal source of protein. If you scrub the potatoes, rather than peeling them, you'll maximise their nutrients. Chrissy Freer, nutrition editor SERVES 4 ✷ PREP 15 MINS (+ 1 HOUR MARINATING & COOLING) ✷ COOKING 15 MINS INGREDIENTS 2 tbs fresh lemon juice 1½ tbs extra virgin olive oil 1½ tsp harissa paste 2 tsp smoked paprika 500g squid tubes, scored, cut into 3cm pieces 400g kipfler potatoes, unpeeled, scrubbed 1 red onion, thinly sliced 400g can chickpeas, rinsed, drained 1 large chargrilled red capsicum (not in oil), sliced 200g green beans, steamed, halved lengthways 100g baby rocket METHOD 1 Combine 1 tbs lemon juice, 2 tsp oil, 1 tsp harissa and 1 tsp paprika in a shallow dish. Add the squid and turn to coat. Cover and place in the fridge for…

MEAT SERVES 4 ✷ PREP 15 MINS (+ 5 MINS RESTING) ✷ COOKING 15 MINS INGREDIENTS 1 tsp maple syrup 60ml (¼ cup) fresh orange juice 2 tsp gluten-free miso paste 500g pork fifillet 200g sugar snap peas 1 bunch asparagus, trimmed 2 tsp white balsamic vinegar 400g can no-added-salt cannellini beans, rinsed, drained 350g cooked baby beetroot, cut into wedges ½ cup fresh mint leaves METHOD 1 Preheat oven to 200°C/180°C fan forced. Line a baking tray with baking paper. 2 Combine the maple syrup, 1 tbs orange juice and 1 tsp miso in a bowl. 3 Spray a large non-stick frying pan with oil. Heat over high heat. Cook the pork for 2 minutes each side or until browned. Transfer to prepared tray. Brush the pork with the maple syrup mixture. Roast for 10 minutes or until…

READY IN 15! SERVES 4 ✷ PREP 10 MINS ✷ COOKING 5 MINS INGREDIENTS 150g streaky bacon rashers 800g broccoli, cut into small flflorets 125g (½ cup) whole egg mayonnaise 1 tbs fresh lemon juice 2 tsp wholegrain mustard 1 tsp Dijon mustard 200g red grapes, halved 2 green shallots, thinly sliced 2 tbs slivered almonds, toasted METHOD 1 Place the bacon in a large frying pan. Heat over mediumhigh heat. Cook, turning once, for 4-5 minutes or until golden and crisp. Remove the bacon from pan and coarsely chop. 2 Meanwhile, bring a saucepan of water to the boil over high heat. Add the broccoli. Cook for 3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain. 3 Combine the mayonnaise, lemon juice and mustards in a small bowl 4 Arrange the…

BACON & FRIENDS SERVES 4 ✷ PREP 15 MINS ✷ COOKING 15 MINS INGREDIENTS 250g dried farfalle (bow-tie) pasta 4 streaky bacon rashers, chopped 400g tomato medley mix, halved if small, quartered if large 1 avocado, sliced 50g mixed salad leaves 1⁄3 cup small fresh basil leaves 2 tbs extra virgin olive oil 2 tbs red wine vinegar 1 tsp wholegrain mustard 25g (1⁄3 cup) shaved parmesan METHOD 1 Cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Refresh under cold running water Drain. 2 Meanwhile, heat a frying pan over high heat. Cook the bacon, stirring, for 3 minutes or until crisp. Remove from heat and transfer to a plate lined with paper towel to drain. 3 Place the tomato, avocado, salad leaves, basil, pasta and bacon in a…

MeAT SERVES 4 ✷ PREP 20 MINS (+ 20 MINS SOAKING) ✷ COOKING 10 MINS INGREDIENTS 100g rice vermicelli noodles 60ml (1⁄4 cup) fresh lime juice 60ml (1⁄4 cup) honey 2 tbs fifish sauce 3 garlic cloves, fifinely chopped 3 tsp fifinely chopped fresh ginger 1 long fresh red chilli, thinly sliced 350g lean beef mince 1 tbs soy sauce White pepper, to season 3 tomatoes, quartered 1 carrot, peeled, cut into long thin strips 1 small red onion, very thinly sliced 80g green beans, fifinely chopped 3⁄4 cup fresh Thai basil or basil leaves 3⁄4 cup fresh coriander leaves Lime wedges, to serve PER SERVE ✷ 26g protein ✷ 6g fat (2g saturated fat) ✷ 45g carb ✷ 7g dietary fibre ✷ 352 cals (1470kJ) LOW cAL METHOD 1 Place the noodles in a large heatproof bowl. Cover over with boiling water and set…