MONDAY
CHICKEN, KALE, COUSCOUS AND TOMATO SOUP
A hearty soup as the weather gets colder.
CHICKEN, KALE, COUSCOUS AND TOMATO SOUP
PREP TIME: 10 MINS COOK TIME: 25 MINS SERVES 2 (AS A MAIN)
2 Tbsp boiling water
Pinch saffron threads
2 tsp olive oil
1 small brown onion, finely chopped ½ head fennel, outer layer removed, shredded, fronds reserved
2 cloves garlic, finely chopped 2 Tbsp Blu Gourmet Pearl Couscous 125g cherry tomatoes, roughly
chopped
375ml (1½ cups) water
250ml (1 cup) salt-reduced
chicken stock
250g skinless chicken breast fillet,
trimmed of fat, chopped
2 cups shredded kale leaves
Freshly ground black pepper
1 Put the boiling water and saffron in a small heatproof bowl. Set aside.
2 Heat the oil in a large non-stick saucepan over medium heat. Add the onion, fennel and garlic. Cook, covered, stirring often, over medium-low heat, for 7-8 minutes or until the fennel starts to soften. 3 Add the couscous, tomatoes, water, stock, saffron and liquid to the pan. Cover and bring to a simmer over medium heat.
Simmer, covered, for 10 minutes. Add the chicken and kale to the pan. Simmer, covered, for a further 3-4 minutes or until the chicken is cooked and the kale softens. Season soup with pepper. Top with reserved fennel fronds. Serve.
CHARGRILLED TOMATO, LAMB
AND ROCKET SALAD
PREP TIME: 10 MINS COOK TIME: 10 MINS SERVES 2 (AS A MAIN)
250g lamb backstrap (eye of loin),
trimmed of fat
250g punnet cherry tomatoes,
halved
Freshly ground black pepper
3 cups rocket leaves
1 large Lebanese cucumber,
halved, sliced
½ small red onion, very thinly sliced ½ small yellow capsicum,
finely chopped
20g parmesan shavings
2 Tbsp unsalted, shelled pistachios
Dressing
Juice of 1/2 lemon
1 tsp extra virgin olive oil
1 tsp Dijon or gluten-free mustard ½ tsp honey 1 Preheat a chargrill on medium-high. Spray both the lamb and tomatoes with cooking spray. Season with pepper. Add the lamb to one side of the chargrill and the tomatoes to the other half. Cook the lamb for 2-2½ minutes each side for medium, or until cooked to your liking. Cook the tomatoes for
3-4 minutes, turning occasionally, until slightly charred. Transfer to a plate once cooked.
2 Meanwhile, to make the dressing, whisk all the ingredients in a small bowl. Season with pepper.
3 Toss the rocket, cucumber, onion and capsicum in a large bowl. Slice the lamb diagonally across the grain. Add the lamb and tomatoes to the salad and toss to combine.
4 Divide the salad between shallow serving bowls or plates. Top with the parmesan shavings and pistachio nuts. Drizzle over the dressing and serve. ➤
INDIAN-STYLE FISH CURRY
PREP TIME: 10 MINS COOK TIME: 20 MINS SERVES 2 (AS A MAIN)
2 tsp olive oil
½ bunch coriander roots and
stems, finely chopped
2 cloves garlic, finely chopped
3cm piece ginger, finely grated
2 tsp ground coriander
1 tsp ground turmeric
1 tsp ground cumin
1/4 tsp ground chillies
125ml (1/2 cup) light coconut milk 125ml (1/2 cup) salt-reduced chicken
stock or gluten-free stock
250g firm skinless and boneless
fish fillets, cut into chunks
2 baby (slender) eggplants, cut
into small chunks
150g broccoli, cut into small florets Coriander leaves, to serve
Lemon wedges, to serve
1 Heat the oil in a non-stick wok over medium heat. Add the coriander roots and stems, garlic and ginger. Cook, stirring, for 1 minute. Add the ground coriander, turmeric, cumin and ground chillies to the pan. Cook, stirring, for 1 minute.
2 Add the coconut milk, stock, fish and eggplant to the pan. Cover and bring to a simmer over medium heat. Reduce-heat to medium-low and simmer, covered, for 5 minutes. Add the broccoli and continue to simmer, covered, for a further 10 minutes or until the fish and vegetables are cooked.
3 Top the curry with the coriander leaves and serve with the lemon wedges.
SPICED ROASTED CAULIFLOWER WITH HUMMUS
PREP TIME: 10 MINS COOK TIME: 20 MINS SERVES 2 (AS A MAIN)
½ (500g) cauliflower, cut into florets 2 tsp ground cumin
1 tsp fennel seeds
1 tsp ground turmeric
1 Tbsp extra virgin olive oil 4 Tbsp hummus
70g (1/3 cup) 0% fat Greek-style
natural yoghurt
1/2 tsp harissa paste or gluten-free
harissa paste
1 Tbsp fresh lemon juice
1 Tbsp Ocean Spray 50% Less
Sugar Craisins
1 Tbsp pumpkin seeds
1 Tbsp unsalted shelled pistachio
nuts, chopped
Coriander leaves, to serve
1 Preheat oven to 200°C (fanforced). Line an ovenproof dish with baking paper. Put cauliflower, cumin, fennel seeds, turmeric and oil in a bowl. Toss to combine. Spread out in a single layer in the dish. Roast for 20 minutes, stirring once, or until tender.
2 Spread the hummus over the middle of two serving plates. Whisk the yoghurt, harissa and lemon juice in a small bowl.
3 Arrange the cauliflower over the hummus. Drizzle over the yoghurt sauce. Top with the craisins, pumpkin seeds, pistachio nuts and coriander leaves. Serve.