Balsamic Chicken and White Bean - PDF

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					Balsamic Chicken and White Bean Salad*
(serves 4)

• 600g skinless chicken breast
• 2 garlic cloves, crushed
• 1 tablespoon wholegrain mustard
• 2 tablespoons balsamic vinegar
• olive oil cooking spray
• 400g can cannellini beans
  (or any white beans), drained*
• 250g cherry tomatoes, halved
• 1/2 cup low-fat feta cheese, crumbled
• 50g rocket leaves
• 1 lemon, cut into wedges, to serve

1. Season chicken with salt and pepper. Whisk garlic, mustard and vinegar in a ceramic dish. Add
chicken and turn to coat. Cover and refrigerate for at least 20 minutes.
2. Preheat a pan (preferably griddle) on high heat. Remove chicken from marinade. Lightly spray
chicken with oil. Cook for 1 minute each side or until golden. Reduce heat to medium-low. Cook
chicken for 6 to 8 minutes each side or until cooked through. Be careful not to dry the chicken out
in the cooking process. Transfer to a plate. Cover and stand for 5 minutes.
3. Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently.
Spoon onto plates. Season with pepper. Serve with lemon.

*This recipe is high in protein, so you need to limit proteins for the rest of the day when enjoying
this recipe. Beans and legumes should be included atleast four times per week in a healthy diet.
*Remember that seeds, nuts, beans and legumes should be an important part of your diet. Just be
sure to control quantities.
Spaghetti with mushroom Sauce
(serves 4)

• 700 g fresh mushrooms
• 1/2 cup chopped onions
• 2 crushed cloves of garlic
• 2 Tbsp white wine
• 2 Tbsp low fat butter
• Salt and pepper
• 1 x 425 g can of chopped tomatoes
• 3 Tbsp tomato paste
• 1/2 cup water
• 1/2 cup chopped fresh parsley
• 500 g cooked spaghetti

1. Slice the mushrooms.
2. In a nonstick pan, saute onions, garlic, wine and low fat butter, till the onions go soft.
3. Add the mushrooms, salt and pepper, and cook for about 3 minutes over medium heat. Keep
stirring, and reduce the heat.
4. Add the crushed tomatoes, tomato paste and water, mixing well.
5. Cover and simmer for about 40 minutes and add parsley towards the end.
6. Pour the sauce over the cooked spaghetti and...

... Presto! Your Italian low fat dinner recipe is ready!
Roasted Butternut, Goat Cheese and Corn Frittata
(serves 4)

• 800g butternut, cut into 3cm pieces
• 60ml olive oil
• 12 eggs, lightly beaten
• 800g tin gluten-free creamed corn
• 1/2 bunch fresh parsley, chopped
• Freshly ground black pepper
  and sea salt
• 250g goat cheese, crumbled

1. To cook the pumpkin: Preheat an oven to 170C. Grease and line a 24cm x 30cm baking tin with
baking paper. Toss the pumpkin with the olive oil and place in the oven. Cook until just soft, do
not allow it to overcook or it will become too soft. Remove and allow cooling.
2. To make the frittata: In a large bowl beat together the eggs, corn, seasoning and parsley. Stir the
cooled roasted pumpkin into the egg mixture, then pour the mixture into the prepared baking dish.
Sprinkle the goat cheese over the top of the mixture and place into the oven. Bake for 30 minutes
or until set, remove and serve warm.
3. To serve: Serve with a side salad.
Tuna and Bean Salad
( serves 4)


* 425g can tuna in springwater, drained and flaked
* 300g can butter beans, drained and rinsed
* 200g green beans, blanched and halved
* 3 hardboiled eggs, quartered
* 1/2 red onion, finely sliced
* 1 red capsicum, roasted, peeled and sliced
* 1/4 cup fat free Italian salad dressing
* 80g baby spinach leaves, washed


1. GENTLY toss together the tuna, beans, egg, onion, capsicum and dressing in a large bowl.

2. DIVIDE spinach leaves between serving plates and top with tuna mixture.

3. DRIZZLE with any remaining dressing in the base of the bowl.
Asian Steaks with Sauteed Watercress


    * 500 g 90%-lean ground beef
    * 1 cup finely diced red bell pepper
    * 1 cup chopped scallions
    * 6 tablespoons plain dry breadcrumbs
    * 6 tablespoons hoisin sauce, divided*
    * 3 tablespoon minced fresh ginger
    * 4 1/2 teaspoons olive oil, divided
    * 3 bags trimmed watercress,
    * 1/4 cup Shao Hsing rice wine*, or dry sherry


1. Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.

2. Gently mix beef, bell pepper, scallions, breadcrumbs, 2 tablespoon hoisin sauce and ginger in a
medium bowl until just combined. Form the mixture into 3 oblong patties and place on the prepared
broiler-pan rack. Brush the tops of the patties with 1/4 oil. Broil, flipping once, until cooked through,
about 4 minutes per side.

 3. Meanwhile, heat the remaining 2 teaspoon oil in a large skillet over high heat. Add watercress and
cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress between 3 plates. Return the
pan to medium-high heat. Add rice wine (or sherry) and the remaining 2 tablespoon hoisin sauce. Cook,
stirring, until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the steaks
and drizzle with the pan sauce.

•    Available at Chinese stores
Roasted Vegetable Lasagne

  * 200g (1 3/4 cups) pumpkin, cut in 2.5cm pieces
  * 2 courgettes, cut in 2.5cm pieces
  * 2 small red onions, cut in thin wedges
  * 2 red capsicums, chopped
  * 3 cloves garlic, crushed
  * olive oil cooking spray
  * 1/4 cup finely grated parmesan cheese
  * 1 1/2 cups low-fat cottage cheese
  * 700g tomato pasta sauce
  * 4 fresh lasagne sheets (about 1/2 x 400g packet)
  * 190g chunky tomato pesto


Step 1: Preheat oven to 220°C. Line 2 large baking trays with baking paper. Place pumpkin, courgettes,
onions, capsicums and garlic on prepared trays. Spray with oil. Roast for 30 minutes, or until tender.
Remove from oven. Reduce oven temperature to 200°C.

Step 2: Meanwhile, combine cheeses in a small bowl.

Step 3: Spread 1/2 cup pasta sauce over the base of a 10-cup capacity ovenproof dish. Top with 1
lasagne sheet, trimming to fit. Top with a third of the vegetable mix, 3/4 cup tomato sauce, and 1/3 cup
cheese mixture. Repeat layering with lasagne sheet, vegetable mix, sauce and cheeses. Finish with final
lasagne sheet.

Step 4: Spread pesto evenly over lasagne sheet. Crumble over remaining cheese mix. Cover and roast
for 15 minutes. Uncover then roast for a further 30 minutes, or until golden. Serve with a salad.
Fruit, nut and fibre loaf

1 ¼ cups (225g) self raising flour
1 teaspoon mixed spice
¾ cup (165g) brown sugar
½ cup (80g) chopped pitted dates
½ cup (75g) chopped dried apricots
½ cup (60g) walnuts
¼ cup (30g) oat bran
125g pro-activ spread, melted
1/3 cup (80ml) skim milk
2 eggs
1 tablespoon rolled oats
pro-activ spread,to serve


1. Preheat oven to 180°C. Lightly spray a 10 x 20 cm loaf pan with cooking oil.

2. Sift flour and spice together into a large bowl. Stir in fruit, nuts and bran.

3. Whisk together margarine, milk and eggs. Lightly mix into dry ingredients until well combined.

4. Spoon mixture into prepared pan. Sprinkle top evenly with oats.
   Bake for 50-55 minutes or until cooked when tested.

5. Cool in pan for 5 minutes before turning onto a wire rack to complete cooling.
   Serve sliced with spread.
Christmas mince pie
200grams raisins
300grams peeled and finely chopped apple (3 medium)
100grams sultanas
150grams mixed fruit
250grams currants
100grams finely slivered almonds
160grams (1cup) brown sugar
5 tablespoons unsaturated margarine (100grams)
1 rind or lemon plus 2 tablespoons juice
½ teaspoon nutmeg
½ teaspoon mixed spice
2 tablespoons rum or brandy

·Chop raisins, apple and sultanas in food processor.
·Mix in other ingredients.
·Store in covered container in refrigerator until ready to use.
Serves : 5 Quantity per Serve : cup

Nutrients per Serve : KJ 3410, Calories 817, Carbohydrates(grams) 134, Fat(grams) 27,
Protein(grams) 7.8

Make a slice rather than individual tarts as this will use less pastry and keep the total kilojoules
down. You may also substitute half the margarine with ricotta cheese.
Chicken with Dried Plums and Sage


  * 4 skinless, boneless chicken breast halves
  * 2 tablespoons chopped fresh sage, divided
  * 1/2 teaspoon salt (less if you're hypertensive)
  * 1/4 teaspoon black pepper, divided
  * 4 teaspoons olive oil, divided
  * 2 cups thinly sliced onion (about 1 large)
  * 1/2 cup dry white wine
  * 1/2 cup fat-free, less-sodium chicken broth (be careful as
   instant stock can contain large amounts of salt)
  * 12 pitted dried plums, halved
  * 1 1/2 teaspoons balsamic vinegar


1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch
thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1 tablespoon sage, salt, and
1/8 teaspoon pepper.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
Heat remaining 2 teaspoons oil in pan. Add onion to pan; cook 3 minutes or until tender. Stir in wine
and broth; bring to a boil. Add remaining 1 tablespoon sage and dried plums to pan; cook 4 minutes or
until mixture thickens. Stir in remaining 1/8 teaspoon pepper and vinegar.
Line fish with Grilled Mango Salsa


  * 6 mango wedges (1 mango)
  * 3 thick slices red onion
  * 2 teaspoons olive oil, divided
  * Cooking spray (go for the olive spray ideally)
  * 1/4 cup diced peeled avocado
  * 1 tablespoon chopped fresh mint
  * 2 teaspoons fresh lemon juice
  * 1/2 teaspoon salt, divided (as litle as possible if you're
  * 1/4 teaspoon freshly ground black pepper, divided
  * 4 firm white line fish fillets
  * Mint sprigs (optional)


1. Prepare grill to medium-high heat.

2. Brush mango and onion with 1 teaspoon oil. Place mango and onion on grill rack coated with cooking
spray; cover and grill 3 minutes on each side or until tender. Chop onion and mango. Combine onion,
mango, avocado, mint, juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a medium bowl.

3. Brush fish with remaining 1 teaspoon oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.
Place fish on grill rack; grill 4 minutes on each side or until fish flakes easily when tested with a fork or
until desired degree of doneness. Serve with mango mixture. Garnish with mint sprigs, if desired.

Orange-scented couscous: Bring 3/4 cup fresh orange juice, 1/2 cup water, and 1 tablespoon olive oil to
a boil in a saucepan. Stir in 1 cup uncooked couscous, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
Remove from heat, cover, and let stand 5 minutes. Fluff with a fork.
Peach Salad with Cumin Dressing


  * 2 cups sliced peaches
  * 1 cup thinly sliced seeded peeled cucumber
  * 1/2 teaspoon grated lemon rind
  * 1 tablespoon fresh lemon juice
  * 2 teaspoons minced fresh mint
  * 2 teaspoons honey (diabetics beware)
  * 3/4 teaspoon cumin seeds, toasted and crushed
  * 1/2 teaspoon salt
  * 1/4 teaspoon freshly ground black pepper
  * 1/2 cup fresh raspberries or strawberries


Combine first 6 ingredients in a bowl, tossing gently. Combine cumin, salt, and pepper; sprinkle over
peach mixture. Add raspberries, and toss gently to combine. Serve immediately.
Vegetable Shepherd's Pie with Baked Beans
 •      5 potatoes, peeled and cubed
 •      1 teaspoon cumin seeds
 •      1/2 teaspoon ground coriander
 •      1/2 teaspoon ground turmeric
 •      6 curry leaves
 •      1 green chillie, halved lengthwise
 •      2 tablespoons vegetable oil (optional)
 •      1 teaspoon mustard seeds
 •      1 green pepper, finely diced (optional)
 •      1 clove garlic, minced
 •      1 small onion, finely diced
 •      2 cups chopped spinach
 •      1/2 cup frozen corn
 •      1/2 cup frozen peas
 •      1 can baked beans
 •      1/2 cup chopped fresh coriander
 •      1/2 teaspoon chillie powder
 •      1/2 teaspoon salt
 •      ground black pepper to taste
 •      2 tablespoons butter
 •      3 tablespoons milk
 •      1 pinch salt

 1.   Preheat an oven to 175 degrees C.
 2.    Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then
 reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam
 dry for a minute or two.
 3.   Meanwhile, combine cumin seeds, ground coriander, ground turmeric, curry leaves, and sliced
 green chillie in a bowl. Set aside. Place vegetable oil and mustard seeds in a large skillet. Cover and
 cook over medium heat until the mustard seeds begin popping, then reduce heat to low. When the
 popping stops, quickly add the cumin mixture and replace the lid; cook until the herbs make a hissing
 sound. Mix in the green bell pepper, garlic, and onion; cook and stir until the onion has softened and
 turned translucent, about 5 minutes. Stir in the spinach, corn, and peas until heated through. Stir in the
 baked beans. Toss in the cilantro, and season with chillie powder, 1/2 teaspoon of salt, and pepper.
 Divide vegetable and bean mixture evenly into two 9-inch round pie pans.
 4.   Combine potatoes, butter, milk, and 1 pinch of salt in a bowl. Mash until smooth. Spread mashed
 potatoes over the bean mixture using a fork to create small peaks that will become crisp during baking.
 5.   Bake in the preheated oven until potatoes are golden brown, 20 to 25 minutes. Cool for 5 minutes
 before serving.
Grilled Aubergine with fresh Ricotta and grilled Tomato-Basil Relish


•    For the grilled tomato-basil relish:
•    8 ripe plum tomatoes, cut in half lengthwise
•    5 tablespoons olive oil
•    Salt (go lightly) and freshly ground black pepper
•    1 small red onion, cut in half and thinly sliced
•    2 tablespoons balsamic vinegar
•    1/4 cup finely chopped fresh basil plus fresh leaves, for garnish

•    For the aubergine:
•    8 slices (2 medium aubergines, ends trimmed and cut crosswise into 1 cm thick slices)
•    6 tablespoons olive oil (or less if possible)
•    Salt and freshly ground black pepper
•    500 g ricotta
•    1/4 cup finely chopped fresh flat-leaf parsley leaves
•    Salt and freshly ground black pepper


For the grilled tomato-basil relish:
Heat your grill to high.
Place the tomatoes in a bowl and toss with 2 tablespoons of the oil and season with salt and pepper.
Place tomatoes on the grill and grill until charred on all sides, and just cooked through, about 10
minutes. Remove from the grill and coarsely chop.
Put the chopped tomatoes in a bowl, add the remaining 3 tablespoons of oil, onion, vinegar and basil and
gently mix until combined. Let sit at room temperature for 30 minutes before serving. Can be made 4
hours in advance and refrigerated. Bring to room temperature before serving.

For the aubergine:
Heat your grill to high.
Brush aubergine slices on both sides with the oil and season with salt and pepper. Place the slices on the
grill and grill until golden brown and slightly charred, 4 to 5 minutes. Turn over and continue grilling
until just cooked through, 3 to 4 minutes.
Stir together the ricotta and parsley in a medium bowl and season with salt and pepper.
Place the grilled eggplant on a large platter and top each slice with a heaped tablespoon of the ricotta and
a heaped tablespoon of the tomato relish.
Spicy baked chicken with peppers, chick peas and rice
(Serves 4)

This is a brilliant dish to make for friends because you can leave it to cook for an hour, and end up with
the complete meal in one dish.
Choose a light accompaniment, like a green salad, because it’s quite filling. I tend to use canned
chickpeas, but if you want to use dried you’ll need to get organised the day before by soaking them in
cold water overnight then, on the next day, simmer them for 20 minutes until tender.

Preheat the oven to 200ºC.
Place a large casserole to heat in the oven. Heat 1 tbsp olive oil in a large frying pan, and brown 8
chicken pieces (thighs and drumsticks) all over. If you are eating healthily it is a good idea to remove all
visible fat and the skin – you could also use breast fillets.
Remove from pan, increase heat and cook 2 sliced yellow peppers and 2 sliced onions until well-
browned at the edges.
Add 1 bunch fresh coriander, washed and chopped, 3 cloves crushed garlic, 1-2 green chillies
(depending on how much heat you like), halved, seeded and finely chopped, 3 tsp ground coriander
seeds, 100g (1/2 cup) chick peas, 175g (1 cup) basmati rice. Stir well.
.Pour in the juice of 1 large lemon, and 275ml (1 ¼ cups) chicken stock and bring to the boil. Carefully
pour this mixture into the pre-heated casserole.
Stir in 100g (3/4 cup) pitted green olives.
Place the chicken pieces on top, cover and bake for 50-60 minutes until the rice is cooked.
Every cook needs to know how to make baked chicken for those days when you just want to make
something that you can put in the oven and forget about until it’s time to eat.
   Fast-cooked herby fish

   (Serves 4)

• Preheat the oven to 220ºC. Lightly oil a metal baking sheet, and put it in the oven to get good and hot.
• Take 4 thick fillets of white fish. Mix 3 tbsp olive oil with any chopped fresh herbs you have to hand:
  parsley, dill, tarragon, basil, coriander, are all excellent. A mixture is fine.
• Spread the herby mixture over the fillets. Cut 4 chunky slices of lemon.
• Using a fish slice, slide the fillets on to the baking tray and put the lemon slices alongside. Bake for 20-
  25 minutes until the fish is opaque and the lemon browned.
• Serve each fillet with a spoonful of cooking juices poured over, and a baked lemon slice on top.

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