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Posted by:
Admin
on 2/5/2012
| Tuna Salad |
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This is a delicious and colorful luncheon tuna salad recipe.
Ingredients:
2 large tomatoes, cut in quarters
1 red bell pepper, cut in matchstick strips
1 green bell pepper, cut in matchstick strips
1 small onion, sliced in rings
1 can tuna in brine
4 teaspoons olive oil
2 teaspoons wine vinegar
½ small clove garlic, finely minced
1/8 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon dry mustard
12 pitted black olives, chopped
Method:
Arrange tomato quarters on a salad serving platter; place pepper strips and onion rings in center. Drain brine from tuna into a small jar; flake tuna and arrange in center of platter. Make salad dressing: add olive oil, wine vinegar, minced garlic, salt, pepper and dry mustard to tuna brine in jar. Seal tightly and shake vigorously to blend. Sprinkle over tuna salad platter. Sprinkle chopped olives over the salad.
Tuna salad serves 3 to 4.
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Posted by:
Admin
on 2/5/2012
| Vegetarian Fried Brown Rice |
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Ingredients (serves 4)
2 eggs
2 teaspoons vegetable oil
1 onion, finely chopped
2 garlic cloves, crushed
1 red chilli, finely chopped
1 large head broccoli, florets removed
1 large carrot, halved, thinly sliced
150g green beans, roughly chopped
2 cups brown basmati rice, cooked
2 tablespoons reduced-salt soy sauce or tamari (see note)
Method
Beat eggs with a fork until small bubbles appear. Heat a wok over medium-high heat until hot. Add 1 teaspoon of oil. Add eggs and swirl around wok to form a thin omelette. Cook for 1 minute. Turn and cook a further minute. Remove to a board. Thinly slice.
Add remaining oil, onion, garlic and chilli to wok. Stir-fry for 2 minutes. Increase heat to high. Add broccoli, carrot and beans. Stir-fry for 4 minutes, or until tender and crisp.
Add rice and soy sauce or tamari to wok. Stir-fry for 3 minutes, or until heated through. Add egg and stir to combine. Serve immediately.
Notes:
Tamari is naturally fermented soy sauce which contains a small amount of wheat. Look for it near the health food in the supermarket.
Hint: Cook rice then refrigerate for 4 hours before stir-frying. This will keep the grains from becoming gluggy.
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Posted by:
Admin
on 2/2/2012
Low-fat moussaka rolls
Concerned about the fat content of your family meals? Worry no more with this moussaka recipe.
Cooking Time
60 minutes
Ingredients (serves 4)
1 large (800g) eggplant, cut lengthways into 5mm-thick slices
Olive oil cooking spray
2 teaspoons lemon juice
350g fresh reduced-fat ricotta cheese
1 green onion, thinly sliced
1 garlic clove, crushed
¼ cup flat-leaf parsley leaves, chopped
1 teaspoon fresh oregano leaves, chopped
¼ teaspoon ground nutmeg
1½ cups tomato paste
¾ cup grated cheddar cheese
Salad leaves, to serve
Method
Preheat oven to 180°C/160°C fan-forced. Grease a 5cm-deep, 20cm (base) square baking dish. Lightly spray eggplant with oil. Season with salt and pepper. Heat a frying pan over medium-high heat. Cook eggplant, in batches, for 3 minutes on each side or until golden. Transfer to a baking tray. Drizzle eggplant with lemon juice. Reserve 12 slices of eggplant. Chop remaining eggplant.
Combine ricotta, chopped eggplant, onion, garlic, parsley, oregano and nutmeg in a bowl. Season with salt and pepper. Place 1 eggplant slice on a flat surface. Top with 2 tablespoons of ricotta mixture. Roll up firmly to enclose filling. Place, seam-side down, in prepared dish. Repeat with remaining eggplant slices and ricotta.
Pour paste over eggplant rolls. Sprinkle with cheese. Bake for 30 to 35 minutes or until golden. Stand for 5 minutes. Serve.
Posted by:
Admin
on 2/2/2012
Tomato & chicken paella
Heart friendly and low fat, this version of a paella is so easy to make it will become a firm favourite in no time!
Preparation Time (15 minutes) Cooking Time (45 minutes)
Ingredients (serves 4)
2 tsp olive oil
6 (about 600g) chicken breasts, halved
1 large red onion, halved, cut into thin wedges
1 red (“green pepper”) capsicum, deseeded, cut into 2cm pieces
2 garlic cloves, crushed
330g (1½ cups) brown rice
1 x 400g can diced tomatoes
1 tsp ground smoked paprika
Large pinch of saffron threads (optional)
1L (4 cups) chicken stock
125ml (½ cup) water
1 x 300g pkt frozen broad beans, thawed, peeled
150g (1 cup) frozen baby peas
1 tbs fresh thyme leaves
Method
Heat the oil in a 30cm (base measurement) non-stick paella pan or frying pan over medium heat. Add the chicken and cook, turning, for 5 minutes or until lightly browned. Transfer to a plate.
Add the onion, capsicum and garlic to the pan and cook, stirring, for 5 minutes or until soft. Add the rice, tomato, paprika and saffron and cook, stirring, for 1 minute or until combined. Add the stock and bring to the boil. Reduce heat to medium-low and simmer, without stirring, for 15 minutes.
Add the chicken to the rice mixture and cook for 10 minutes or until almost all the liquid has been absorbed. Add water and sprinkle over the broad beans, peas and thyme. Cook, covered, for 5 minutes or until the rice is tender and all liquid has been absorbed.
Season the paella with salt and pepper and divide among serving plates to serve.
Posted by:
Admin
on 1/31/2012
Salad with Red Grapes and Feta
Serves 6
This combination of crisp, juicy red grapes and tangy feta is a winner. Ham lovers can add a garnish of thin strips of cooked or smoked ham.
Ingredients
2 tablespoons extra-virgin olive oil
1½ tablespoons lemon juice
¼ teaspoon fine sea salt
¼ teaspoon ground black pepper
500g red seedless grapes, halved (about 3 cups)
7 cups mixed salad greens
170g crumbled feta cheese
Method
In a large bowl, whisk together oil, lemon juice, salt and pepper. Add grapes, greens and feta and toss well. Nutrition
Per serving: 170 calories (100 from fat), 11g total fat, 5g saturated fat, 25mg cholesterol, 420mg sodium, 16g total carbohydrate (1g dietary fiber, 13g sugar), 5g protein
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