MEAL PLAN­NER

“Ap­peal­ing to taste­buds of all ages, these sim­ple recipes are flavour­ful enough to suit the adults and fun enough to get the kids tuck­ing in”

Sunday Herald Sun - Stellar - - Stellar Contents - MATT MO­RAN

Matt Mo­ran’s fam­ily din­ners.

PASTA ALL’AM­A­TRI­CIANA SERVES: 4

200g speck, rind re­moved, cut into

5mm-thick pieces 1 red onion, sliced 3 gar­lic cloves, chopped 1 tsp dried chilli flakes (op­tional) 2 x 400g cans whole cherry toma­toes ½ bunch basil, leaves picked, stalks tied 400g penne or other short pasta Grated pecorino or parme­san to serve

Put the speck in a cold, deep fry­pan then place over medium heat. When the speck be­gins to siz­zle, cook for 2-3 min­utes, toss­ing, un­til the fat has ren­dered.

Add the onion and cook for 2-3 min­utes un­til soft­ened then add the gar­lic and chilli and cook for a fur­ther 1-2 min­utes un­til fra­grant. Add the toma­toes, basil stalks and half the leaves and 1 cup (250ml) wa­ter, and cook for 6-8 min­utes un­til re­duced.

Mean­while, cook the pasta ac­cord­ing to packet in­struc­tions. Drain, re­serv­ing 1/ cup (80ml) cook­ing

3 liq­uid. Dis­card the basil stalks then add the pasta to the sauce with the re­served wa­ter and toss to com­bine. Serve topped with pecorino and re­main­ing basil leaves. NU­TRI­TION • 25G PRO­TEIN • 3G SAT FAT • 80G CARB • 8G SUG­ARS • 1020MG SODIUM • 525 CAL (2190KJ)

PORK SAN CHOY BOW SERVES: 4

2 tbs peanut or sun­flower oil ½ bunch spring onions, white and light green finely chopped, dark green sliced at an an­gle 1 car­rot, finely grated 2 tbs mas­saman curry paste 2 tbs ke­cap ma­nis, plus ex­tra to driz­zle 500g pork mince Juice of 1 lime, plus ex­tra wedges to serve ½ bunch Thai basil, leaves picked 1 lit­tle gem let­tuce or baby cos let­tuce,

leaves sep­a­rated Sliced red chilli and crispy onion to serve

Heat oil in a wok over a high heat, add white and light green spring onion and cook for 1 minute, then add the car­rot and cook a fur­ther 2-3 min­utes un­til soft­ened.

Add the curry paste, ke­cap ma­nis and pork mince and cook, toss­ing for 5-6 min­utes un­til fra­grant and com­bined.

Add the lime juice, half the Thai basil and ½ cup (125ml) wa­ter and cook for a fur­ther 5-6 min­utes un­til all liq­uid has evap­o­rated and pork is caramelised.

Serve in let­tuce cups topped with ex­tra basil, chilli, crispy onion, spring onion greens, and driz­zle with ex­tra ke­cap ma­nis. NU­TRI­TION • 28G PRO­TEIN • 6G SAT FAT • 7G CARB • 5G SUG­ARS • 1155MG SODIUM • 340 CAL (1430KJ)

CAR­ROT, GINGER, CO­RIAN­DER AND GOAT’S CURD FRIT­TERS

SERVES: 4

3 (500g) large car­rots, coarsely grated

1 tsp co­rian­der seeds, crushed

6 spring onions, chopped

300g goat’s curd or other soft goat’s

3

cheese

1 bunch co­rian­der, leaves and stalks

chopped

2 eggs

½ cup (75g) plain flour

1/ cup (80ml) ex­tra vir­gin olive oil, plus

ex­tra to driz­zle

Sliced av­o­cado, lemon wedges and

wa­ter­cress to serve

Place the car­rot into a bowl with the crushed co­rian­der seeds, spring onion, 150g goat’s curd, chopped co­rian­der, eggs and flour. Sea­son with salt and pep­per then mix to­gether.

Heat 1 tbs olive oil in a fry­pan over medium heat then, us­ing about ¼ cup of mix­ture for each, form 3 frit­ters. Cook the frit­ters for 2-3 min­utes then turn and cook for a fur­ther 2-3 min­utes on the other side un­til golden. Re­move from the pan and keep warm. Re­peat with re­main­ing oil and mix­ture to make 12 frit­ters.

Serve frit­ters warm with the re­main­ing goat’s curd, av­o­cado, lemon wedges and wa­ter­cress, and driz­zle with ex­tra oil. NU­TRI­TION • 20G PRO­TEIN • 14G SAT FAT • 22G CARB • 8G SUG­ARS • 360MG SODIUM • 505 CAL (2115KJ)

QUICK CHICKEN PARMI­GIANA SERVES: 4

2 cups panko bread­crumbs

1 tbs finely chopped thyme leaves

2 tbs chopped oregano leaves,

plus ex­tra leaves to serve

½ cup (75g) plain flour

2 eggs, lightly beaten

4 x 180g chicken breasts

Sun­flower oil, to shal­low fry

80g pro­volone cheese

500g vine cherry toma­toes

Ex­tra vir­gin olive oil to driz­zle

Com­bine the panko, thyme, oregano and 1 tsp salt in a bowl then place the flour and egg in sep­a­rate bowls. Flat­ten the chicken breasts slightly with a rolling pin, then in­di­vid­u­ally coat in the flour, then the egg and then the panko mix. Preheat oven grill to high.

Heat 1½cm oil in a fry­pan over medium-high heat. Add the chicken and cook for 4 min­utes a side or un­til golden. Drain on pa­per towel.

Place the chicken on a bak­ing tray lined with bak­ing pa­per. Top with torn pieces of cheese then add toma­toes to the tray, driz­zle with a lit­tle oil and sea­son.

Place un­der the grill and cook for 4-5 min­utes un­til golden and bub­bling and toma­toes are start­ing to col­lapse. Serve scat­tered with ex­tra oregano. NU­TRI­TION • 55G PRO­TEIN • 7G SAT FAT • 39G CARB • 4G SUG­ARS • 485MG SODIUM • 615 CAL (2570KJ)

12 lamb cut­lets 7 tbs ex­tra vir­gin olive oil, plus ex­tra

to driz­zle ¼ cup (30g) dukkah, plus ex­tra to serve Finely grated zest and juice of 1 lemon,

plus ex­tra wedges to serve 400g can chick­peas, drained, rinsed

and pat­ted dry ¼ cup (60ml) pome­gran­ate seeds 1 bunch each mint and co­rian­der,

sprigs picked 150g feta, crum­bled

Driz­zle lamb with 1 tbs olive oil. Sea­son and cover in dukkah and lemon zest to cre­ate a crust. Heat 2 tbs oil in a large fry­pan over medium heat. Cook cut­lets for 3-4 min­utes a side un­til just cooked through. Re­move from the pan and set aside to rest, lightly cov­ered with foil.

Heat 2 tbs oil in a small fry­pan over medium-high heat. Add the chick­peas, sea­son and cook for 4-5 min­utes un­til crispy. Drain on pa­per towel and cool.

To make the salad, com­bine chick­peas, pome­gran­ate and herbs then top with feta. Com­bine the re­main­ing 2 tbs oil, lemon juice and rest­ing juices from the lamb then sea­son and driz­zle over the salad.

Serve lamb with salad and ex­tra dukkah, and driz­zle over ex­tra oil.

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