Curried Sausages
| Prep Time | Cook Time | Serves |
|---|---|---|
| 10 mins | 20 mins | 4 |
- Cooking oil spray
- 12 low-fat pork sausages
- 2 onions, halved, thinly sliced
- 2 cloves garlic, crushed
- 1 tblsp Keen's curry powder
- 2 tblsps plain flour
- 3 cups chicken stock
- 1 cup frozen peas
- Mashed potatoes, to serve
- Fresh herbs, to garnish
1. Spray a large non-stick frying pan with cooking oil. Add sausages. Cook until browned all over. Remove from pan. Cut sausages on an angle into 1.5cm thick slices.
2. Add onions to same pan. Cook, stirring, until soft. Add garlic, curry powder and flour. Cook, stirring for 30 seconds. Gradually stir in stock until combined.
3. Return sausages to pan with peas. Bring to boil. Simmer, uncovered, for about 10 minutes, or until sauce is reduced and slightly thickened.
4. Serve with mashed potatoes. Garnish with fresh herbs.
Barbecued Pork Spare Ribs
Sink your teeth into this richly-flavoured Thai dish
2 to 3 garlic cloves, chopped |
Using a pestle and mortar or a small blender, pound or blend the garlic and coriander roots into a paste. In a large bowl, combine all the ingredients and rub the marinade all over the ribs with your fingers. Cover with plastic wrap and marinate in the fridge for at least three hours or overnight.
Preheat the oven to 180C or heat a barbecue or grill. If cooking in the oven, place the ribs with all the marinade in a baking dish. Bake for 45 to 60 minutes, basting several times during cooking. If barbecuing, put the ribs on the grill, cover and cook for 45 minutes, turning and basting a couple of times. If the ribs do not go sufficiently brown, grill them for five minutes on each side until well browned and slightly charred. If using a grill, line the grill tray with foil. Cook the pork, turning several times and brushing frequently with the remaining sauce, until the meat is cooked through and slightly charred.
Serves four.
Baked Lemon Pepper Fish with Roasted Tomato
425 gram packet Birdseye Oven Bake Fish Fillets Lemon Pepper
4 Roma tomatoes
50g feta cheese
300g baby green beans
Fresh basil leaves
Lemon wedges for garnish
Method
Cut the tomatoes in half and top with crumbled cheese and place on a baking tray.
Cook with fish according to packet instructions for 22 minutes. Steam the beans.
Place cooked fish on a bed of beans and serve with tomato sprinkled with basil leaves. Serves four.
Nutritional information per serving - 1180 kilojoules: 17.2g protein; 22.8g carbohydrates; 12.8g fat (2.9g saturated)
Steak with Chocolate Sauce
You need:
For two portions:
2 x 150g steaks
300g potatoes
16 tbsp olive oil
Continental parsley
Two garlic cloves, crushed
Eight sprigs of thyme
½Spanish onion, chopped
60g low-fat butter
300ml red wine
One chilli, finely chopped
1 tbsp melted dark chocolate
French beans
Freshly ground pepper
How to make it
Preheat the oven to 220°C. Place the steak in a bowl with half the olive oil, the garlic, pepper and thyme.
Melt the butter and add the onions, cooking until they're transparent. Add the wine and chilli; simmer until the liquid has reduced by half.
Steam the potatoes, adding the beans just before the potatoes are ready.
While the vegies are cooking, melt the chocolate in a heat-proof bowl in a pan of simmering water.
Add the chocolate to the wine and chilli mix.
Grill the steak for three to four minutes on each side. Remove from heat, allow to rest for a few minutes, then slice into thick strips and serve.
Tip: guests should pour their own sauce.
Chicken 'n' Chilli Burgers
Ingredients
2 slices wholemeal bread
1 zucchini, grated
1 medium carrot
400g minced chicken
1 egg
1 tsp fresh chilli
2 tbsp lemon juice
4 wholemeal hamburger buns
2 tbsp fruit chutney
2 medium tomatoes, sliced
8 slices cucumber
4 lettuce leaves
Method
Using a blender, whip the bread into crumbs and grate the zucchini and carrot.
Combine the breadcrumbs, vegetables, chicken, egg, chilli and lemon juice. Shape into four patties.
Barbecue the chicken burgers for about 10 to 12 minutes, turning once.
Split and toast the buns. Spread the chutney on one half, top with lettuce, chicken pattie, tomato, cucumber and the remaining half bun.
Recipe sourced from Rosemary Stanton's Great Food for Men (Allen & Unwin)
Nutritional information per serving - 1040kJ: 31g protein; 7g fat
17g carbohydrates.
Wise Fries
Okay, so these technically might not be fries since they're baked - and they're not French either.
But they are tasty, lower in kilojoules and replace most of the nasty trans fats with the heart-healthy kinds.
Combine one tablespoon of extra-virgin olive oil, 1 and a half tablespoons of thyme or rosemary and 1/4 teaspoon of ground black pepper in a large bowl.
Cut three medium baking potatoes into centimetre-thick wedges and toss them in the oil mixture.
Lightly coat a baking pan with non-stick spray and place the potatoes in it in a single layer. Bake for 15 to 20 minutes at 250C degrees, turning them once, until they're golden brown.
Taste tips
If you like them hot, leave out the pepper and thyme and use one teaspoon each of ground cumin, chilli powder, paprika and dried oregano instead. Add 1/4 teaspoon of cayenne pepper. And chill an extra beer.
For crisper fries, put them under the grill for a few minutes after baking - but check them often or they'll burn.
Eat immediately. Leftovers go mushy when you nuke them.
Sweet Mustard Lamb Stir-Fry
It stimulates the appetite and digestion, boosts blood circulation and firebombs the sinuses in a manner similar to chilli.
But the thing we like most about mustard is the taste, with few kilojoules and little fat. Try this revved-up lamb recipe.
Preparation time: 15 minutes
Total cooking time: 15 minutes
Ingredients
2 tsp oil, for cooking
500g lamb fillet, cut into thin strips
2 cloves garlic, crushed
250g snow peas
1 onion, cut into large wedges
20g margarine
1/4 cup (60g) wholegrain mustard
1 tbsp honey
1/2 cup (125 millilitres) evaporated skim milk
2 tbsp brandy (optional)
1. Heat the wok until it's very hot and spray with oil. Stir-fry the lamb strips in batches over high heat. Remove from the wok and set aside.
2. Heat the two teaspoons of oil in the wok and add the crushed garlic, snow peas and onion wedges. Stir-fry over medium heat for three to four minutes or until the onion softens slightly. Remove from the wok and keep warm.
3. Reduce the heat and add the margarine, mustard, honey, evaporated skim milk and brandy. Simmer the sauce gently for three to four minutes.
4. Return the meat and snow-pea mix to the wok and stir until the meat and vegetables are heated through and combined with sauce.
Note: a bowl of noodles is optional. This recipe would still work well on its own.
Nutritional information per serve - 1320kJ: 31g protein; 16g fat. Serves four