Former MasterChef favourite designs a weekly plan that will save time, but come up trumps for taste.
SERVES: 4 Cheat: sambal oelek (hot chilli paste) 1 tbs peanut or sunflower oil ½ bunch spring onions, white and light green chopped, dark green sliced 3 tsp sambal oelek or chilli paste 2kg clams (vongole) 345ml pale ale Chargrilled ciabatta or sourdough to serve
Heat the oil in a large saucepan over medium-high heat. Add the white and light green spring onion and cook for 1-2 minutes until softened, then add the sambal oelek and cook, stirring for 1-2 minutes until fragrant.
Add clams, beer, and cover with a lid. Cook for 2-3 minutes, shaking pan until all have opened. Top with sliced dark green spring onion and serve with bread.
NUTRITION • 34G PROTEIN • 1G SAT FAT • 2G CARB • NEG. SUGARS • 480MG SODIUM • 235 CAL (975KJ)
CHILLI BEAN PORK TACOS
SERVES: 4 Cheat: chilli bean sauce
4 x 180g pork loin steaks 1 tbs chilli bean sauce or more to taste
(toban djan, or other chilli sauce) 1 tbs peanut oil 8 soft tortillas Avocado, sour cream and coriander
leaves to serve
Jalapeno pickle dressing
2 eschalots, sliced into rings 2 jalapeno chillis, sliced ¼ cup (60ml) white vinegar 1 tsp caster sugar
For the pickle dressing, combine all the ingredients plus 1 tsp salt in a bowl and set aside.
Coat the pork in the bean sauce and oil and set aside for 10 minutes to marinate.
Heat a large frypan over a high heat. Add the pork and cook for 3-4 minutes a side until charred and tender. Set aside and rest, lightly covered with foil for 5 minutes.
Heat the tortillas in a large frypan for 30 seconds each side, then set aside and keep warm.
Assemble the tacos with avocado, sour cream, sliced pork and any resting juices, pickle dressing and coriander.
NUTRITION • 42G PROTEIN • 2G SAT FAT • 17G CARB • 3G SUGARS • 485MG SODIUM • 330 CAL (1370KJ)
QUICK CHORIZO BOLOGNESE
SERVES: 4 Cheat: chorizo
3 x 125g chorizo, cases removed and chopped 1 tbs extra virgin olive oil, plus extra to drizzle 2 tbs thyme leaves 400g bottle tomato passata 400g pappardelle or other long pasta 500g cherry tomatoes, halved Chopped flat-leaf parsley leaves and grated parmesan to serve
Place chorizo in a food processor and pulse until finely chopped. Place in a cold frypan with the oil over medium heat. When the chorizo starts to sizzle, cook for 3-4 minutes, tossing, until the fat has rendered.
Add the thyme and toss, cooking for 1 minute until fragrant then add the passata and cook for 6-8 minutes until reduced.
Meanwhile, cook the pasta to packet instructions then dran, reserving 1/3 cup (80ml) cooking liquid.
Add the pasta to the sause with the reserved cooking liquid and toss to warm through. Remove from heat. Top with tomatoes, parsley, and parmesan.
NUTRITION • 25G PROTEIN • 8G SAT FAT • 81G CARB • 7G SUGARS • 915MG SODIUM • 635 CAL (2650KJ)
BARBECUE SPICED CHICKEN WITH CHARRED CORN
SERVES: 4 Cheat: spice rub 8 chicken drumsticks Extra virgin olive oil to drizzle 4 corn cobs Chilli oil to serve (optional) Lime wedges to serve Cos lettuce wedges to serve
2 tbs sea salt flakes 1 tbs smoked paprika 1 tbs ground coriander 1 tsp chilli powder 1 tsp ground black pepper ½ tsp ground cloves ½ tsp ground allspice
Preheat barbeque with lid closed over medium heat. For the spice rub, place all the ingredients in a container and shake to combine. Extra spice mix will keep for up to 6 months in a sealed container.
Brush the chicken with the olive oil then rub over 2 tbs of the spice rub.
Place chicken and corn on the barbecue and cook for 15-20 minutes, turning, until chicken is cooked through and corn is slightly blistered. Remove from barbeque. Drizzle chicken with a little chilli oil and serve with corn, lime and cos lettuce.
NUTRITION • 46G PROTEIN • 2G SAT FAT • 20G CARB • 6G SUGARS • 625MG SODIUM • 380 CAL (1600KJ)
ROAST MISO MUSHROOMS WITH GAI LAN
SERVES: 4 Cheat: miso paste 75g unsalted butter softened 1 tbs white miso paste 2 garlic cloves, crushed 16 small or 8 large portobello mushrooms 2 bunches gai lan (Chinese broccoli, or other Asian greens) 2 tsp grated ginger 2 tbs kecap manis 2 tsp sesame oil 2 tsp sesame seeds, to serve Steamed rice, to serve
Preheat oven to 200°C. Make the miso butter by combining the butter, miso paste and garlic.
Spread over the mushrooms and place on a lined baking tray. Roast for 20 minutes or until soft and dark brown.
Bring a large saucepan of water to the boil. Over medium-high heat, add the gai lan. Cook for 1 minute. Drain and squeeze out any excess water.
Combine ginger, kecap manis, sesame oil and baking tray juices. Drizzle over mushrooms and gai lan. Sprinkle with sesame seeds and serve with rice.
NUTRITION • 6G PROTEIN • 11G SAT FAT • 9G CARB • 7G SUGARS • 720MG SODIUM • 240 CAL (1000KJ)