good enough FOR GUESTS

Au­tumn brings with it cooler evenings and the need for more kitchen-warm­ing recipes. These week­night won­ders will hit the hot spot and have you feeling toasty in no time at all

Super Food Ideas - - MIDWEEK MEALS -

CLAS­SIC LAMB MOUSSAKA

SERVES 6 PREP 30 MIN­UTES COOK 1 HOUR 20 MIN­UTES

¼ cup ex­tra vir­gin olive oil 2 egg­plants, trimmed, thickly sliced 1 brown onion, finely chopped 2 gar­lic cloves, crushed 500g lamb mince 400g can diced toma­toes ½ cup dry red wine 2 tea­spoons dried oregano ½ cup finely grated parme­san Mixed salad leaves, to serve Bechamel Sauce 3 cups milk 1 brown onion, halved 1 dried bay leaf 3 whole cloves ½ tea­spoon ground cin­na­mon Pinch of ground nut­meg 50g but­ter ¹⁄³ cup plain flour

1 Make Bechamel Sauce Com­bine milk, onion, bay leaf, cloves, cin­na­mon and nut­meg in a saucepan over medium heat. Bring to a sim­mer. Re­move from heat. Set aside for 30 min­utes to in­fuse. 2 Mean­while, heat 1 ta­ble­spoon oil in a large fry­ing pan over medium heat. Add ¼ of the egg­plant slices. Cook for 1 to 2 min­utes each side or un­til golden and ten­der. Trans­fer to a plate. Re­peat 3 more times with re­main­ing egg­plant, adding more oil when needed. 3 Add onion, gar­lic and any re­main­ing oil to pan. Cook, stir­ring, for 5 min­utes or un­til onion soft­ens. Add mince. Cook, break­ing up mince with a wooden spoon, for 5 min­utes or un­til browned. Add toma­toes, wine and oregano. Cook, stir­ring oc­ca­sion­ally, for 15 min­utes or un­til sauce thick­ens slightly. Re­move from heat. Sea­son with salt and pep­per. 4 Melt but­ter in a large saucepan over high heat un­til foam­ing. Add flour. Cook, stir­ring, for 1 to 2 min­utes or un­til well com­bined. Re­move from heat. Strain the milk mix­ture, dis­card­ing solids. Grad­u­ally whisk into the flour mix­ture. Re­turn to heat. Cook, stir­ring con­stantly, for 5 min­utes or un­til sauce boils and thick­ens. Re­move from heat. Sea­son with salt and pep­per. 5 Pre­heat oven to 180°C/160°C fan-forced. Grease an 8-cup-ca­pac­ity oven­proof dish. Spoon ½ the lamb mix­ture over base of dish. Layer with ½ the egg­plant slices. Con­tinue lay­er­ing with re­main­ing lamb and egg­plant. Pour over the bechamel sauce and sprin­kle with parme­san. Bake for 30 min­utes or un­til golden brown and heated through. Serve with salad leaves. NU­TRI­TION: (per serve) 2045kj; 29.5g fat; 12.7g sat fat; 28.1g pro­tein; 22.3g carbs; 5.7g fi­bre; 81mg chol; 366mg sodium.

THYME ROASTED CHICKEN AND CAU­LI­FLOWER

SERVES 4 PREP 10 MIN­UTES COOK 40 MIN­UTES

1 ta­ble­spoon ex­tra vir­gin olive oil 4 chicken mary­lands 8 kipfler pota­toes, washed, halved length­ways ½ head cau­li­flower, cut into flo­rets 2 red onions, cut into wedges ½ cup dry white wine ½ cup chicken stock 1 ta­ble­spoon horse­rad­ish 1 ta­ble­spoon Di­jon mus­tard ¼ bunch fresh thyme 200g steamed green beans, to serve

1 Pre­heat oven to 200°C/180°C fan-forced. 2 Heat oil in a flame­proof roast­ing pan over medium heat. Add chicken. Cook for 2 to 3 min­utes each side or un­til golden. Trans­fer to a bowl. 3 Add potato to pan. Cook, turn­ing oc­ca­sion­ally, for 1 to 2 min­utes or un­til golden. Trans­fer to bowl. Add cau­li­flower and onion. Cook, turn­ing oc­ca­sion­ally, for 1 minute or un­til golden. Re­turn chicken and potato to the pan. 4 Com­bine wine, stock, horse­rad­ish and mus­tard in a jug. Pour over chicken. Sprin­kle with thyme sprigs. Sea­son with salt and pep­per. Trans­fer to oven. Roast for 25 to 30 min­utes or un­til chicken is cooked through. Serve with steamed green beans. NU­TRI­TION: (per serve) 2673kj; 33.5g fat; 9.1g sat fat; 55.7g pro­tein; 26.7g carbs; 7.2g fi­bre; 150mg chol; 628mg sodium.

PEARL BAR­LEY MINE­STRONE WITH ITAL­IAN SAUSAGE

SERVES 4 PREP 15 MIN­UTES COOK 35 MIN­UTES

4 Ital­ian-style sausages 1 ta­ble­spoon ex­tra vir­gin olive oil 1 brown onion, finely chopped 4 slices pancetta, finely chopped 1 car­rot, finely chopped 1 cel­ery stalk, finely chopped 1 zuc­chini, finely chopped 2 toma­toes, finely chopped ½ cup pearl bar­ley 1 litre chicken stock 2 ta­ble­spoons tomato paste 1 bunch English spinach, trimmed, finely shred­ded Finely grated parme­san, to serve 1 Re­move and dis­card cas­ings from sausages. Roughly chop sausage meat. 2 Heat ½ the oil in a large saucepan over high heat. Add ½ the sausage. Cook, stir­ring oc­ca­sion­ally, for 2 to 3 min­utes or un­til golden brown. Us­ing a slot­ted spoon, trans­fer sausage to a bowl. Re­peat with re­main­ing sausage. 3 Add re­main­ing oil to pan. Add onion, pancetta, car­rot and cel­ery. Cook, stir­ring, for 5 min­utes or un­til onion soft­ens. Add zuc­chini, tomato, bar­ley and sausage. Cook, stir­ring, for 2 min­utes or un­til zuc­chini soft­ens slightly. Add stock and tomato paste. Bring to the boil. Re­duce heat to medium-low. Cook, stir­ring oc­ca­sion­ally, for 20 min­utes or un­til bar­ley is ten­der and soup thick­ens slightly. Sea­son with salt and pep­per. 4 Add spinach to soup. Stir to com­bine. Re­move from heat. Serve soup topped with parme­san. NU­TRI­TION: (per serve) 1694kj; 19.6g fat; 6.2g sat fat; 24.8g pro­tein; 27g carbs; 9.3g fi­bre; 47mg chol; 2255mg sodium.

CAU­LI­FLOWER PASTA WITH CRUNCHY CHILLI AND PARS­LEY CRUMBS

SERVES 4 PREP 10 MIN­UTES COOK 15 MIN­UTES

250g dried orec­chi­ette pasta ½ head cau­li­flower, cut into small flo­rets ¼ cup ex­tra vir­gin olive oil 1½ cups fresh bread­crumbs 2 gar­lic cloves, crushed 2 long red chill­ies, seeded, finely chopped 2 an­chovy fil­lets, drained, finely chopped (op­tional) ¼ cup sliv­ered al­monds, toasted 1 cup roughly chopped fresh flat-leaf pars­ley leaves Shaved pecorino and mixed salad leaves, to serve

1 Cook pasta following packet di­rec­tions, adding the cau­li­flower in the last 5 min­utes of cook­ing time. Drain well. 2 Mean­while, heat oil in a large fry­ing pan over medium heat. Add bread­crumbs. Cook, stir­ring, for 5 min­utes or un­til golden brown and crisp. Add gar­lic, chilli and an­chovy, if us­ing. Cook, stir­ring, for 1 minute or un­til fra­grant. Re­move from heat. Add pasta, cau­li­flower, al­monds and pars­ley. Gen­tly toss to com­bine. Sea­son. 3 Di­vide pasta among serv­ing bowls. Top with pecorino and serve with salad leaves. NU­TRI­TION: (per serve) 2210kj; 22.5g fat; 4.1g sat fat; 17.1g pro­tein; 60.7g carbs; 6.7g fi­bre; 9mg chol; 390mg sodium.

IN­DIAN-SPICED CHICKEN QUINOA PI­LAF

SERVES 4 PREP 15 MIN­UTES (PLUS 5 MIN­UTES

STAND­ING) COOK 35 MIN­UTES

1 ta­ble­spoon ex­tra vir­gin olive oil 500g chicken thigh fil­lets, cut into 2cm pieces 1 brown onion, finely chopped 2 gar­lic cloves, crushed 4cm piece fresh gin­ger, finely grated 1 long green chilli, seeded, finely chopped 1 tea­spoon cumin seeds 1 tea­spoon ground co­rian­der ½ tea­spoon black mus­tard seeds ½ tea­spoon fen­nel seeds ½ tea­spoon ground turmeric 2 cups quinoa 1 litre chicken stock 1 cup frozen peas ½ cup cashews, toasted ½ cup roughly chopped fresh co­rian­der, plus ex­tra sprigs to serve Plain yo­ghurt, to serve

1 Heat oil in a large saucepan over medium-high heat. Add ½ the chicken. Cook, turn­ing oc­ca­sion­ally, for 5 to 7 min­utes or un­til browned all over. Trans­fer to a heat­proof bowl. Re­peat with re­main­ing chicken. 2 Add onion to pan. Cook, stir­ring, for 5 min­utes or un­til onion soft­ens and be­gins to brown. Add gar­lic, gin­ger, chilli, cumin, co­rian­der, mus­tard seeds, fen­nel seeds and turmeric. Cook, stir­ring, for 1 minute or un­til fra­grant. Re­turn chicken to pan with quinoa and stock. Bring to the boil. Re­duce heat to low. Cook, cov­ered, for 20 min­utes or un­til liq­uid is ab­sorbed and quinoa is ten­der. 3 Re­move pan from heat. Scat­ter peas over quinoa. Set aside, cov­ered, for 5 min­utes or un­til peas are ten­der. Add cashews and co­rian­der. Gen­tly toss un­til just com­bined. Serve pi­laf with yo­ghurt, topped with ex­tra co­rian­der. NU­TRI­TION: (per serve) 2963kj; 26.7g fat; 5.2g sat fat; 43.3g pro­tein; 67.4g carbs; 10.3g fi­bre; 105mg chol; 1237mg sodium.

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