NUTRITION INFO GARLIC GINGER PORK LETTUCE CUPS
PER SERVE 1340kJ, protein 37g, total fat 10g (sat. fat 2g), carbs 16g, fibre 8g, sodium 320mg • Carb exchanges 1
• GI estimate low • Gluten-free option • Lower carb
PER SERVE (with bread) 1710kJ, protein 41g, total fat 11g (sat. fat 2g), carbs 32g, fibre 9g, sodium 491mg
• Carb exchanges 2
• GI estimate medium • Gluten-free option
PREP TIME: 10 MINS
COOK TIME: 4 HOURS (LOW) OR 2 HOURS (HIGH)
SERVES 6 (AS A LIGHT MEAL)
60ml (1/4 cup) salt-reduced soy
sauce or gluten-free soy sauce 2 Tbsp brown sugar
2 Tbsp sherry or unsweetened
apple juice
1 Tbsp minced garlic
2 tsp grated ginger
2 tsp Sriracha (hot chilli sauce) 1 Tbsp olive oil
900g boneless pork loin, trimmed
of fat, cut into 2.5cm cubes 1 large brown onion, chopped 225g can water chestnuts,
drained, finely chopped
1 large head butter lettuce, core
removed, separated into leaves 1 large carrot, coarsely grated 8 radishes, thinly sliced
70g (1/2 cup) chopped unsalted
roasted peanuts
¼ cup sliced green shallots
and/or chopped coriander
1 Combine the soy sauce, sugar, sherry, garlic, ginger and Sriracha in a small bowl.
2 Heat the oil in a large non-stick frying pan over medium-high heat. Add about a quarter of the pork to the pan and cook for 2 minutes, tossing often, or until browned. Transfer to a small slow cooker. Repeat with remaining pork in another 3 batches.
3 Add onion and water chestnuts to the slow cooker. Pour over the soy sauce mixture. Cover and cook on low setting for 4 hours or on high setting for 2 hours.
4 Using a slotted spoon, divide the pork between the lettuce leaves. Top with the carrot, radish, peanuts and green shallots and/ or chopped coriander. ➤
JERK MARINATED CHICKEN WITH CARIBBEAN RICE
PREP TIME: 15 MINS (+ 6 HOURS OR OVERNIGHT MARINATING) COOK TIME: 20 MINS
SERVES 4 (AS A LIGHT MEAL)
2 x 200g skinless chicken breast
fillets, trimmed of fat
2 Tbsp olive oil
2 Tbsp red wine vinegar
2 Tbsp fresh orange juice
2 Tbsp thinly sliced green shallots 3 tsp brown sugar
1 Tbsp salt-reduced soy sauce
or gluten-free soy sauce
1 Tbsp finely chopped
deseeded chilli
2 tsp Cajun seasoning
3 cloves garlic, crushed
Lime wedges, to serve
Caribbean rice
½ tsp olive oil
1⁄3 cup chopped fresh pineapple ½ cup chopped green capsicum 1 Tbsp deseeded finely
chopped green chilli
Pinch each garlic powder, pepper
and ground cinnamon
250g pkt cooked brown rice
1⁄3 cup no-added-salt red kidney
beans, rinsed and drained
60ml (1⁄4 cup) fresh orange juice
1⁄4 cup chopped coriander
1 Place the chicken in a resealable plastic bag and set in a shallow dish. Combine the oil, vinegar, orange juice, shallots, sugar, soy sauce, chilli, Cajun seasoning and garlic in a small bowl. Pour the marinade over the chicken. Seal bag and turn to coat the chicken. Place in the fridge for at least 6 hours, or overnight, to marinate.
2 Drain the chicken, reserving the marinade. Preheat a chargrill on medium. Add the chicken and cook for 4-5 minutes each side, or until cooked through. Transfer to a plate, cover loosely with foil and set aside for 5 minutes to rest.
3 Put the reserved marinade in a small saucepan. Bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes, or until the mixture reduces to about 60ml (¼ cup).
4 Meanwhile, to make the Caribbean rice, spray a medium non-stick frying pan with cooking spray. Heat the oil in a medium non-stick frying pan over medium heat. Add pineapple, capsicum, chilli, garlic powder, pepper and cinnamon. Cook, stirring often, for 5 minutes. Stir in the rice, kidney beans and orange juice. Cook, stirring, until heated through. Remove pan from heat and stir in the coriander.
5 Diagonally slice the chicken. Serve over Caribbean rice with the lime wedges. Drizzle with glaze.
SALMON WITH GRILLED CAPSICUM RELISH
PREP TIME: 15 MINS
(+ 15 MINS STANDING AND 1 HOUR MARINATING) COOK TIME: 35 MINS SERVES 8 (AS A MAIN)
1 grill plank (such as cedar)
(see Cook’s Tip)
900g salmon fillet with skin on,
bones removed
60ml (1⁄4 cup) salt-reduced soy sauce
or gluten-free soy sauce 60ml (1⁄4 cup) balsamic vinegar,
plus extra 2 tsp
3 Tbsp honey
1 Tbsp grated ginger
½ tsp chilli flakes
3 red, yellow and/or orange
capsicums
1⁄4 cup shredded basil, plus basil
leaves, to serve (optional) 2 Tbsp chopped pitted
Kalamata olives
2 tsp olive oil
Freshly ground black pepper 4 whole corn cobs, steamed,
halved, to serve
400g broccoli florets,
steamed, to serve
1 Place the plank in a container or sink of water to completely cover. Place salmon in a large resealable plastic bag and place in a shallow dish. Combine soy sauce, 1⁄4 cup vinegar, honey, ginger and chilli flakes in a small bowl. Pour marinade over salmon. Seal bag and turn to coat salmon. Place in the fridge for 1 hour, turning the bag occasionally (don’t marinate for any longer). Drain salmon, discarding the marinade.
2 Preheat a barbecue grill on high. Add the capsicum and cook, covered, turning occasionally, for
10-12 minutes, or until skin is
blistered and charred. Wrap the capsicum in foil and set aside for 15 minutes. Peel the capsicum and discard the skin and seeds. Chop into 1½ cm pieces.
3 Remove the grill plank from the water. Place plank on grill rack over medium. Grill, uncovered, for 3-5 minutes, or until plank begins to crackle and smoke. Place salmon, skin side down, on plank. Grill, covered, for 18-20 minutes, or until the fish flakes easily.
4 Meanwhile, put the chopped capsicum, basil, olives, oil and 2 tsp vinegar in a small bowl. Season with pepper. Toss to combine.
5 Top salmon with the capsicum mixture and basil leaves, if you like. Serve with the corn and broccoli.
STEAK WITH GRILLED CAPSICUM AND
LIME CREAM
PREP TIME: 10 MINS
COOK TIME: 20 MINS SERVES 4 (AS A MAIN MEAL)
1 Tbsp Mexican chilli powder 2 cloves garlic, crushed
1 tsp ground cumin
½ tsp freshly ground black pepper ½ tsp brown sugar
1⁄4 tsp ground coriander
500g beef flank steak, trimmed of fat 2 capsicums (yellow and red),
cut into 1.25cm-thick rings 1 brown onion, cut into
1.25cm-thick slices 1 Tbsp olive oil
½ lime, plus wedges, to serve
(optional)
60g (1⁄4 cup) light sour cream
Salad
2 cups rocket leaves
250g punnet cherry tomatoes,
halved
½ small avocado, sliced or chopped 150g snow peas
Squeeze of fresh lime juice
1 Preheat a barbecue grill or chargrill on medium-high. Combine the chilli powder, garlic, cumin, pepper, sugar and coriander in a small bowl.
2 Pat steak dry with paper towels. Brush steak, capsicum and onion with the oil. Rub half the chilli powder mixture into the steak. Sprinkle remaining chilli powder mixture onto capsicum and onion. 3 Add steak to grill. Cook for 2½-3 minutes each side for medium, or until cooked to your liking. Transfer to a plate, cover loosely with foil and set aside to rest for 10 minutes. 4 Add capsicum and onion to grill. Cook for 3-4 minutes each side, or until charred and tender. Roughly chop cooked capsicum and onion. 5 Meanwhile, remove the zest and juice from the lime half. Combine the lime zest, lime juice and sour cream in a small bowl.
6 To make the salad, toss all ingredients in a bowl. 7 Serve steak with vegetables, lime cream, salad and lime wedges, if using.
HARISSA CHICKEN AND SNOW PEAS
PREP TIME: 15 MINS
COOK TIME: 20 MINS SERVES 4 (AS A MAIN MEAL)
500g skinless chicken breast fillets, trimmed of fat, cut into 2cm pieces
1-2 tsp harissa paste
2 cloves garlic, crushed
1 Tbsp olive oil
250g cherry tomatoes, halved
350g snow peas, trimmed
420g can no-added-salt chickpeas,
rinsed and drained
125ml (½ cup) salt-reduced chicken
stock or gluten-free stock
1 tsp finely grated lemon zest 1 Tbsp fresh lemon juice
1⁄3 cup chopped flat-leaf parsley 8 pitted Kalamata olives, halved 60g (1⁄4 cup) fat-free Greek-style
natural yoghurt
4 x 30g slices French bread or gluten-free bread, toasted (optional)
1 Combine chicken, harissa paste and garlic in a medium bowl. Toss to coat. Heat oil in a large non-stick frying pan over medium-high heat. Add chicken. Cook for 4-5 minutes, turning occasionally, or until it is cooked through. Transfer to a plate. 2 Add halved tomatoes, snow peas, chickpeas and stock to the same pan. Bring to a simmer over high heat. Reduce heat to medium and simmer, covered, for 5 minutes, or until snow peas are tender. Return chicken to the pan and stir until heated through.
3 Remove pan from heat and toss in lemon zest and juice, parsley and olives. Serve topped with yoghurt and bread for dipping, if using.