Here’s the rub!
CAJUN SPICE RUB
(MAKES ENOUGH TO COAT 4 x 125150G LEAN MEAT, FISH OR POULTRY) Combine 1 Tbsp smoked paprika, 1 tsp dried thyme leaves, 1 tsp dried oregano, 1 tsp cayenne pepper, 2 tsp brown sugar and ½ tsp garlic powder, then rub into flesh before baking/frying.
PER SERVE 86kJ, protein 0g, total fat 0.5 (sat. fat 0.1g), carbs 3g, fibre 1g, sodium 94mg • Carb exchanges 0 • GI estimate medium • Gluten free
SERVES 16 (AS A SNACK)
Whisk an egg white (from 60g egg) in a bowl until foamy. Stir in 1 Tbsp caster sugar, 1 tsp garam masala, ½ tsp smoked paprika,
1 tsp ground cinnamon and 300g mixed raw nuts. Evenly spread nut mixture over a baking tray lined with baking paper.
Bake in an oven preheated to 150°C (fan-forced) for 15 minutes. Separate mixture, reduce oven temperature to 120°C (fan-forced) and cook for a further 10 minutes, turning occasionally, or until nuts are golden. Serve.
PER SERVE 522kJ, protein 4g, total fat 10.8g (sat. fat 1.5g), carbs 4g, fibre 1g, sodium 9mg Carb exchanges ½ GI estimate low • Gluten free
(MAKES ENOUGH TO SERVE 6)
Place 30g (¼ cup) hazelnuts, finely chopped, 1½ Tbsp sesame seeds, and 1½ tsp each of ground coriander and cumin in a small non-stick frying pan. Cook over medium heat, stirring, for 2-3 minutes or until aromatic. Season with pepper and let cool. Keep in a small airtight container for up to 2 weeks.
Toss through roasted or steamed vegies for extra crunch; use to make a crust on lean lamb, chicken or beef; sprinkle a little over poached eggs and serve with roasted tomatoes, spinach and sourdough bread for a delicious brekkie or brunch.
PER SERVE 233kJ, protein 2g, total fat 5.1g (sat. fat 0.3g), carbs 1g, fibre 1g, sodium 2mg • Carb exchanges 0• Gluten free
2 zucchini, diagonally sliced,
steamed, to serve
1 x 70g True Foods traditional naan bread, heated following packet directions, quartered, to serve
Cucumber, onion and tomato salsa 1 small lebanese cucumber, halved,
seeded, finely chopped
1/4 small red onion, finely chopped 1 tomato, seeded, finely chopped 2 Tbsp finely shredded mint
Juice of 1/4 lemon
1 Preheat oven to 140°C (fanforced). Heat the oil in a large heavy-based stoveproof and ovenproof casserole dish (with a lid) over medium-high. Add lamb shanks and cook, turning shanks occasionally, for 3-4 minutes or until browned. Transfer to a plate. 2 Add the onions, ginger, cardamom pods and cinnamon sticks to the dish, reduce heat to medium and cook, stirring often, for 4-5 minutes or until onion starts to soften. Add the cumin, coriander and chilli and cook, stirring, for 30 seconds. Add the canned tomatoes, stock, tomato paste and sugar, then stir until well combined. Add the yoghurt a little at a time, whisking in each addition until well combined. 3 Return lamb shanks to the dish. Cover, place in the oven and cook, stirring once, for
3 hours or until meat starts to come off the bone. Using paper towel, absorb any oil sitting on the surface. Remove and discard cinnamon and cardamom.
4 Meanwhile, to make the salsa, combine all ingredients in a bowl. 5 Serve lamb shanks and sauce with the cucumber, onion and tomato salsa, and with the beans, zucchini and a piece of the naan bread per person.
CAULIFLOWER IN COCONUT SAUCE
PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS SERVES 6 (AS A MAIN)
2 tsp olive oil
1 large brown onion,
cut into slivers
3 garlic cloves, crushed
3cm piece ginger, finely grated 1 cinnamon stick, broken in half 4 cardamom pods, bruised
1 star anise
11/2 tsp ground turmeric
1 long green chilli, cut in
600g (1 small) head cauliflower,
cut into small florets
600g Carisma potatoes, chopped 400ml can light coconut milk
250ml (1 cup) salt-reduced vegetable
stock or gluten-free stock
200g green beans, trimmed,
cut in half diagonally
300g pkt firm tofu, drained,
cut into cubes
210g (1 cup) Doongara rice, cooked following packet directions, to serve
Coriander leaves, to serve
1 Heat the oil in a large heavybased saucepan over medium. Add the onion, garlic, ginger, cinnamon stick, cardamom, cloves and star anise. Cook, stirring often, for 6-7 minutes or until onion softens. Add turmeric and chilli, and stir for 1 minute.
2 Add the cauliflower, potato, coconut milk and vegetable stock to the pan. Cover and bring to a simmer. Reduce heat to medium-low and cook, covered,
for 20-25 minutes or until the cauliflower is almost tender. Add the beans and tofu and cook, partially covered, for 5-10 minutes or until the beans are tender and the tofu is heated through. Remove and discard cinnamon, cardamom, cloves and star anise. 3 Serve rice topped with the cauliflower mixture and coriander.
MOROCCAN CHICKEN AND OLIVE TAGINE WITH COUSCOUS
PREPARATION TIME: 15 MINS
COOKING TIME: 1 HOUR SERVES 4 (AS A MAIN)
Pinch saffron threads
2 tsp boiling water
650g (4) lovely legs
200g skinless chicken breast fillet,
trimmed of fat, cut into 4 pieces 1/3 cup coriander, finely chopped
1/3 cup flat-leaf parsley, finely
Zest and juice of 1 lemon
2 tsp smoked paprika
3 tsp extra virgin olive oil
1 large brown onion, thinly
sliced into rings
2 garlic cloves, finely chopped
4cm piece ginger, peeled,
1 tsp ground cumin
2 large carrots, cut into chunks 3 large tomatoes, chopped
125ml (1/2 cup) salt-reduced chicken
stock or gluten-free stock
85g (1/3 cup) Sicilian olives, with pits 140g (2/3 cup) wholemeal couscous
or gluten-free couscous
250ml (1 cup) boiling water
1 Put the saffron threads in a small bowl and pour over the boiling water. Set aside for 10 minutes. Meanwhile, put the lovely legs and chicken breast in a shallow dish. Combine the coriander, parsley, lemon zest and juice, paprika, saffron mixture, and 2 teaspoons of the oil, in a small bowl. Spoon over chicken and rub all over to coat. 2 Preheat oven to 170°C (fanforced). Heat the remaining oil in a large non-stick frying pan over medium. Add the onion, garlic and ginger, then cook, stirring occasionally, for 7-8 minutes or until the onion is softened. Add the cumin and cook, stirring, for 1 minute.
3 Lift chicken from the marinade to drain and place on a plate. Add remaining marinade to the pan with the carrots, tomatoes and stock and return to a simmer. Spoon onion mixture into a tagine or ovenproof dish. Place chicken lovely legs on top of the onion mixture and scatter over the olives. Cover and bake for 35 minutes. Add chicken breast pieces to the dish, cover and return to oven for 10-15 minutes or until chicken is cooked through. 4 Meanwhile, put the couscous in a medium heatproof bowl.
Pour over boiling water and cover with a plate. Set aside for 5 minutes, or until liquid is absorbed. Using a fork, separate and fluff up the grains.
5 Serve couscous topped with the chicken and olive mixture.