“There’s no need to get ev­ery dish in the house dirty. For the ul­ti­mate in re­laxed cook­ing, just use one pot”

Sunday Tasmanian - Tassie Living - - WEEKLY PLANNER -


“Squid is cheap, sus­tain­able and tasty” SERVES: 4

600g baby squid, tentacles at­tached, cleaned, (or squid tubes), cut into 3cm pieces 1½ tsp smoked pa­prika, plus ex­tra to

sprin­kle ¼ cup (60ml) ex­tra virgin olive oil 1 red cap­sicum, seeds re­moved, sliced 1 onion, chopped 3 gar­lic cloves, crushed 1 pinch saf­fron threads 500g bomba rice (or ar­bo­rio rice) 1.25L chicken stock 1 cup (120g) frozen peas ½ bunch flat-leaf pars­ley, leaves chopped Dill sprigs and lemon wedges to serve Sea­son squid with 1 tsp salt and sprin­kle over 1 tsp pa­prika. Toss in 2 tbs oil.

Heat a large fry­pan (or paella pan) over medium-high heat. Add half the squid and cook, toss­ing, for 3-4 min­utes un­til charred and ten­der. Repeat with re­main­ing squid.

Wipe the pan clean and re­turn to medium heat. Add re­main­ing oil, cap­sicum and onion and cook for 3-4 min­utes un­til soft­ened. Add gar­lic, re­main­ing pa­prika and saf­fron and cook 1 minute or un­til fra­grant.

Add the rice and stock. Bring to a sim­mer and cook 20 min­utes or un­til rice is al­most cooked. Add the peas and pars­ley. Re­turn squid to the pan. Cook a fur­ther 2-3 min­utes to heat through. Sprin­kle over ex­tra pa­prika and serve with dill and lemon. NU­TRI­TION • 37G PRO­TEIN • 3G SAT FAT • 105G CARB • 3G SUG­ARS • 1715MG SODIUM • 740 CAL (3095KJ)


“I may have stolen this from my girl­friend” SERVES: 4

1.6kg chicken, but­ter­flied 1 tsp each chilli pow­der, dried oregano,

ground cumin ½ tsp cin­na­mon 100ml or­ange juice 2 tbs ap­ple cider vine­gar 3 gar­lic cloves, whole 1 cup (280g) thick Greek-style yo­ghurt 4 slices mild ched­dar cheese 4 soft burger buns, split 1 red onion, sliced 8 let­tuce leaves (we used baby gem) 2 large truss toma­toes, sliced

Pre­heat oven to 200ºC. Place chicken, skin side up, on roast­ing tray. Com­bine spices with 1 tsp salt. Rub over the chicken. Pour over or­ange juice and vine­gar. Roast for 20 min­utes then add gar­lic to the pan and roast for a fur­ther 30 min­utes or un­til cooked through and skin is dark and crispy.

Re­move from oven and rest 10 min­utes lightly cov­ered in foil. Sep­a­rate the meat from the car­cass, keep­ing the skin in­tact.

Squeeze gar­lic from its skin and mash with a fork. Com­bine with yo­ghurt and sea­son.

Set oven to its grill set­ting. Add a slice of cheese to each bun base, then place in the oven with the bun lids, cut side up, for 2-3 min­utes un­til the cheese is melted and buns are slightly toasted.

As­sem­ble the burger with let­tuce, tomato, chicken, onion and gar­lic yo­ghurt. NU­TRI­TION • 73G PRO­TEIN • 18G SAT FAT • 49G CARB • 15G SUG­ARS • 910MG SODIUM • 915 CAL (3825KJ)


“A fra­grant dish with a hint of spice” SERVES: 4

1 tbs peanut or sun­flower oil 2 tbs tom yum paste 3 kaf­fir lime leaves, 2 whole, one

shred­ded to gar­nish 2 stalks le­mon­grass, bruised 5cm piece gin­ger (25g), sliced 250g but­ton mush­rooms, halved 2L veg­etable stock 250g cherry toma­toes, halved 2 bunches gai lan (Chi­nese broc­coli, or other Asian greens), stalks and leaves sep­a­rated 200g rice ver­mi­celli noo­dles (or other

rice noo­dles) Juice of 2 limes 150g silken tofu, cut into 2cm pieces

Place a large saucepan over medium heat. Add the oil and tom yum paste and cook for 1-2 min­utes un­til fra­grant. Add kaf­fir lime, le­mon­grass and gin­ger and stir to coat. Add stock and mush­rooms. Bring to a sim­mer and cook for 5 min­utes for flavours to in­fuse.

Add the toma­toes, lime juice and gai lan and cook for 2-3 min­utes un­til slightly soft­ened. Add the noo­dles and lime juice and cook for 1 minute un­til ten­der. Di­vide be­tween the bowls and top with silken tofu.

NU­TRI­TION • 13G PRO­TEIN • 2G SAT FAT • 39G CARB • 5G SUG­ARS • 2230MG SODIUM • 295 CAL (1235KJ)


“The sort of dish to eat with your hands” SERVES: 4

8 (750g) bone­less pork rash­ers

1/3 cup (80ml) hoisin sauce 2 tbs each soy sauce, honey 2 tsp sesame oil 3 le­banese cu­cum­bers, sliced into thin

rib­bons ½ wom­bok cab­bage, shred­ded ¼ cup crispy shal­lot ½ bunch mint, leaves picked 1 tbs each peanut oil and rice wine


Pre­heat oven to 200ºC fan-forced. Place the pork in a sin­gle layer on a tray and roast for 15 min­utes, turn­ing half­way, or un­til it is light golden.

Com­bine the hoisin, soy sauce, honey and sesame oil. Re­move pork from oven and coat with half the glaze. Roast, turn­ing and bast­ing pork with re­main­ing glaze ev­ery 10 min­utes, for a fur­ther 30 min­utes or un­til caramelised and cooked through.

To make the salad, com­bine the cu­cum­ber, cab­bage, shal­lot and mint and driz­zle with peanut oil and vine­gar. Serve with pork rash­ers. NU­TRI­TION • 42G PRO­TEIN • 9G SAT FAT • 28G CARB • 24G SUG­ARS • 1175MG SODIUM • 525 CAL (2200KJ)

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