MEATLESS TREATS
Meatless Mondays have become a way of life. And it’s not only those who already opt for meatfree menus for health, religious or ethical issues ...
Meat less Mon days were first introduced by the US Food Administration during World War I because meat and other staple food items were being exhausted. Nearly 13 million families signed on. The campaign was continued during World War II by President Roosevelt and then by President Harry Truman in post-war restoration efforts.
Meat less Monday shave become away of life. Andit’s not only those who already opt for meat-free menus for health, religious or ethical issues, but for those who enjoy their veges. Today, spaghetti, stir-fries, stews, soups, barbecues, salads, burritos, chilis, curries, lasagne, kebabs, burgers, tacos, bagels and risotto can be delicious meatless everyday options.
Pasta’s popularity has soared in the last 20 years. Boiled, drained and combined with a quality commercially-prepared sauce plus a fewof your own additions such as diced capsicums, olives, feta cheese and mushrooms— dinner can be on the table in 20 minutes.
Quicker preparation and cooking time is one reason for most meatless meals— economy maybe another. But whatever the reason, wehave such a wide choice of local and international foods and cooking styles available that no meal without meat need be the same for at least 365 days— or longer!
BOMBAY CRUST-FREE VEGETABLE QUICHE
Can be cooked ahead and reheated. Seed the chilli if preferred.
■400 g small new potatoes eg perlas
■ 200g baby spinach
■ 1Tbsp canola oil
■ 1onion, halved and thinly sliced
■ 2 cloves garlic, crushed
■ 1 tsp each: ground coriander, cumin, turmeric
■ 1 green chilli, diced
■ 3 large tomatoes, roughly chopped
■ saltandpepper to taste
■ 4large eggs
■ 3⁄4cup each: cream, milk
Method
Slice the potatoes into 5mm-thick rounds. Boil until just tender. Drain and leave to steam-dry. Rinse the spinach then microwave until limp.
Preheat the oven to 160C. Lightly oil a 2 6cm flan dish about 5cm deep.
Heat the oil in anon-stick frying pan. Saute´ the onion until softened. Stir in the garlic, spices, chilli and cook for 1minute. Add the tomatoes and spinach. Season. Cook for 3minutes.
Lightly beat the eggs, cream and milk together. Season.
Place a layer of potatoes on the base of the flan dish. Sprinkle with half the spice mixture. Repeat the layers. Pour the egg combo over the top. Use a fork to lift the veges to ensure the egg mixture runs through them.
Bake for about 50 minutes until the egg in the centre is just set. Stand for 5minutes before serving. Serves 4-5.
SUMMER CORN BAKE
■ 6-7 thin slices brown bread
■ spray oil
■ 1onion, diced
■1 cup fresh or frozen whole kernel corn
■ 3 eggs, lightly beaten
■ 1 1⁄2 cups milk
■salt, pepper and chilli powder to taste
■ 3⁄4cup shredded tasty cheddar cheese
Method
Remove the crusts from the bread. Cut each slice in half diagonally.
Brush a 23-25cm baking dish with oil. Line with the bread, standing the points over the rim of the dish.
Saute´ the onion in a small pan in the remaining oil for 2minutes. Add the corn. Continue cooking for another 2minutes, stirring constantly. Spoon into the baking dish. Combine the eggs, milk and seasonings and slowly pour over the corn. Stand for 30 minutes.
Preheat the oven to 180C. Top the corn mixture with the cheese. Bake for 40 minutes or until set. Excellent served as a lunch or a light meal. — Serves4
CAPSICUMS with CHICKPEAS & TZATZIKI
Prepare and bake just before serving. Tzatziki can also be used as adip.
■ 1 each: onion, green capsicum, diced
■ 1Tbsp olive oil
■ 2 tomatoes, diced
■ diced chilli, saltandpepper to taste
■ 1 tsp fresh thyme leaves
■ 1 cup each: cooked chickpeas, cooked long-grain rice, grated tasty cheddar cheese
■ 4 medium red capsicums
■ spray olive oil
Tzatziki:
■1 cup grated cucumber
■ 3⁄4cupGreek- style yoghurt
■ 1Tbsp each: lemon juice, finely chopped mint, olive oil
■ 1 clove garlic, crushed
Method
Preheat the oven to 200C.
Saute´ the onion and green capsicum in the oil, until softened. Add the tomatoes and cook for 2minutes. Season with the chilli, salt, pepper and thyme. Add the chickpeas, rice and cheese and mixwell.
Halve the red capsicums and remove the seeds. Spray with oil. Microwave for 2 minutes then cool. Fill with the chick pea mixture and place in a heat-proof pan.
Combine the ingredients for the tzatziki. Spoon over the filling and spray with oil. Bake for 15-20 minutes until hot and starting to brown. — Serves4
MEAN GREEN LASAGNE
If the lasagne is thick, poach it until soft then drain.
■ 500g spinach or trimmed silver beet leaves
■ 300geach: courgettes, leeks
■ 400g frozen peas
■ 1⁄2 cup cream
■ 300-400g fresh lasagne sheets
■ 1 cup each: shredded parmesan cheese, tasty cheddar cheese
■ freshly ground black pepper to taste
■ 1 1⁄ cups light sourcream
4
Method
Lightly grease a 26 cmx 22 cm baking dish. Chop and microwave the spinach or silver beet until limp. Squeeze out the excess liquid and chop again. Thinly slice the courgettes and leeks and steam, until just tender.
Boil the peas, until just cooked. Drain and place in a food processor with the cream. Process until smooth. Spoon a little of the pea sauce over the base of the baking dish. Top with a layer of lasagne.
Combine the spinach, courgettes and leeks with half of the parmesan and cheddar. Place evenly over the lasagne. Cover with more lasagne. Top with the pea pure´e and black pepper. Cover with lasagne. Combine the remaining cheeses with the sour cream and spread over the top.
Preheat the oven to 180C. Bake the lasagne for about 40minutes until golden and hot. — Serves6