White bean and rosemary ragu with creamy polenta
PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN)
½ tsp olive oil
1 brown onion, finely chopped 1 garlic clove, crushed 2 rosemary sprigs
150g extra-lean beef mince 80ml (1⁄3 cup) white wine
400g can no-added-salt
chopped tomatoes
1 sachet no-added-salt
tomato paste
½ x 400g can cannellini beans,
rinsed and drained
Creamy polenta
160ml (2⁄3 cup) salt-reduced chicken
stock or gluten-free stock
185ml (¾ cup) low-fat milk
60g (1⁄3 cup) polenta (cornmeal) 20g finely grated parmesan Freshly ground black pepper
1 Heat the oil in a medium non-stick frying pan on medium. Add the onion and garlic. Cook, stirring occasionally, for 7-8 minutes or until the onion starts to soften. Increase heat to high and add the rosemary and mince. Cook, stirring often, for 2 minutes or until mince is browned. Add wine and simmer for 2 minutes. Stir in tomatoes and tomato paste. Bring to a simmer over high heat, reduce heat to medium and simmer, covered, for 10 minutes. Add the cannellini beans and simmer, covered, for 10 minutes.
2 Meanwhile, to make the creamy polenta, put the stock and milk in a medium saucepan and bring to a simmer over medium heat. While stirring, add the polenta in a thin, steady stream. Stir over medium heat for 7-8 minutes or until polenta is soft and creamy.
3 Stir in half of the parmesan. Serve polenta topped with ragu and sprinkled with pepper and remaining parmesan.
Roasted beet, mint and lamb salad
PREPARATION TIME: 15 MINS
(+ 10 MINS COOLING) COOKING TIME: 30 MINS SERVES 2 (AS A MAIN)
1 bunch baby beets, trimmed,
roots left attached
Olive oil cooking spray 200g lamb fillet, trimmed of fat Freshly ground black pepper 1½ cups mint leaves
1 celery stick, sliced diagonally ½ orange, skin removed,
flesh chopped
6 radicchio leaves, sliced lengthways 10g parmesan shavings, (optional) 1 Tbsp pine nuts, toasted
(see Cook’s tip), to serve
2 x 50g sourdough rolls
or gluten-free rolls, to serve
Buttermilk dressing
2 Tbsp buttermilk
Juice of ½ an orange
1 tsp extra virgin olive oil
1 Preheat oven to 200°C (fanforced). Wash beets and pat dry with paper towel. Spray with oil and wrap in foil. Place on a baking tray and roast for 30 minutes or until beets are tender. Set aside for 10 minutes to cool. Peel and cut into thin wedges.
2 Meanwhile, preheat a chargrill pan on medium-high. Spray lamb with oil and season with pepper. Cook, turning occasionally, for 4-5 minutes for medium. Transfer to a plate and loosely cover with foil. Set aside for 5 minutes to rest.
3 Combine mint leaves, celery, orange and radicchio in a large bowl. Thinly slice the lamb and toss through salad with the beets and parmesan, if using.
4 To make buttermilk dressing, whisk all ingredients in a bowl.
5 Drizzle salad with buttermilk dressing. Sprinkle with pine nuts and pepper. Serve with bread.
COOK’S TIP
To toast pine nuts, place in a frying pan over medium heat. Cook, stirring, for 3-4 minutes or until lightly toasted.
Stir-fried orange and chilli beef
PREPARATION TIME: 15 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN)
85g (1⁄3 cup) Doongara rice
½ tsp cornflour or
gluten-free cornflour
Juice of ½ an orange
2 Tbsp boiling water
3 tsp salt-reduced soy sauce
or gluten-free soy sauce
1 Tbsp honey
2 tsp olive oil
300g extra-lean beef rump steak,
trimmed, thinly sliced, diagonally 2 rosemary sprigs, leaves removed 1 brown onion, cut into thin wedges 1 garlic clove, crushed
½ small red chilli, seeded,
very thinly sliced
200g broccoli, cut into small florets 1 large zucchini, thinly sliced
lengthways
1 Tbsp water
1 Cook rice in a small saucepan of simmering water for 10-12 minutes, or until tender. Drain.
2 Meanwhile, combine cornflour and juice in a small bowl. Stir in the water, soy sauce and honey. Set aside. Heat half the oil in a large wok over high heat until just smoking. Add beef and rosemary and stir-fry for 1-2 minutes or until beef is just cooked. Set aside. 3 Heat remaining oil in the wok over medium-high. Add onion, garlic, chilli, broccoli and zucchini. Stir-fry for 2 minutes. Add water, cover and cook for 1-2 minutes or until vegetables are tender-crisp. Add sauce. Cook for 2-3 minutes or until slightly thickened. Toss in beef and juices. Serve with rice.
Spiced chicken with pomegranate glaze
PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 2 (AS A MAIN)
250g skinless chicken breast
fillet, trimmed of fat
Olive oil cooking spray
1 tsp ras el hanout
2 Tbsp couscous
60ml (¼ cup) boiling water
80ml (1⁄3 cup) pomegranate juice 2 tsp extra virgin olive oil
2 x 125g cans chickpeas, rinsed
and drained
1 cup mint leaves, roughly torn 1 cup flat-leaf parsley, chopped Zest and juice of ½ lemon 1 lebanese cucumber,
finely chopped
1 Tbsp pine nuts
1 Preheat a barbecue plate or frying pan on high. Spray chicken with oil and sprinkle with ras el hanout. Cook for 4 minutes on each side or until cooked. Set aside. 2 Meanwhile, put couscous in a small heatproof bowl, pour in the boiling water and stir. Cover with a small plate and set aside for 4-5 minutes or until liquid is absorbed. 3 Put the pomegranate juice and oil in a small saucepan and bring to the boil over high heat. Reduce heat to medium-high and cook for 5 minutes or until reduced by half and thickened slightly.
4 Diagonally slice the chicken. Toss chickpeas, mint, parsley, lemon zest and juice, cucumber, nuts and couscous in a medium bowl. Serve chickpea salad topped with chicken and drizzled with pomegranate glaze.
Quinoa and ricotta patties with salsa
PREPARATION TIME: 10 MINS (+ 15 MINS STANDING
+ 20 MINS CHILLING) COOKING TIME: 25 MINS SERVES 2 (AS A MAIN)
90g (½ cup) quinoa, rinsed 250ml (1 cup) boiling water 1 garlic clove, crushed 6 kalamata olives, pitted,
finely chopped
100g low-fat fresh ricotta
60g egg, lightly whisked
Finely grated zest of 1 lemon 2 Tbsp finely chopped mint
2 tsp extra virgin olive oil
25g (1 cup) salad leaves, to serve
Capsicum salsa
100g (½ cup) drained Always
Fresh Pepper Strips
1 Tbsp finely chopped
flat-leaf parsley
Squeeze of lemon juice Freshly ground black pepper
1 Place quinoa, water and garlic in a small saucepan. Cover and