MEDITERRANEAN CHICKEN AND BARLEY SALAD
PREP TIME: 10 MINS
(+ 4 HOURS CHILLING) COOK TIME: 8 HOURS SERVES 6 (AS A MAIN MEAL)
750ml (3 cups) salt-reduced
chicken stock
400g can no-added-salt chopped
tomatoes
300g (11/2 cups) pearl barley, rinsed under water until it runs clear
1 large Lebanese cucumber,
chopped
1/2 cup chopped flat-leaf parsley 3 green shallots, sliced
1 Tbsp chopped mint
60ml (1/4 cup) fresh lemon juice 1 Tbsp extra virgin olive oil
½ tsp ground cumin
500g chopped cooked skinless
chicken breast fillet
30g reduced-fat feta, crumbled
1 Put the chicken stock, tomatoes and pearl barley in a medium saucepan. Cover and bring to the boil over high heat. Reduce heat to medium and simmer, partially covered, for 20-25 minutes or until the barley is tender. Pour barley through a fine sieve, discarding the extra liquid. Transfer barley and tomato mixture to a large bowl. Set aside to cool to room temperature.
2 Add the cucumber, parsley, sliced shallots and mint to the barley. Toss to combine.
3 Put the lemon juice, olive oil and cumin in a small screw-top jar. Cover and shake well. Pour the dressing over the salad.
Toss gently to coat. Top with the chicken. Cover and put in the fridge for at least 4 hours, or until well chilled.
4 Sprinkle over the feta before serving.
MOROCCAN SPICED POT ROAST AND VEGIES
PREP TIME: 15 MINS
COOK TIME: 9½ HOURS (LOW) OR 5 HOURS (HIGH)
SERVES 6 (AS A MAIN)
1 tsp ground cinnamon
1/2 tsp ground ginger
Pinch ground allspice
Pinch ground cloves
1 tsp ground cumin
Freshly ground black pepper
Pinch cayenne pepper (optional) 1kg piece beef chuck steak,
trimmed of fat
1 Tbsp extra virgin olive oil
500g carrots, cut into 2.5cm pieces 500g parsnips, peeled, cut into
2.5cm pieces
2 large brown onions, cut into
wedges
250ml (1 cup) salt-reduced beef
stock or gluten-free stock
3 Tbsp cornflour or gluten-free
cornflour
2 Tbsp no-added-salt tomato paste ½ tsp dry mustard powder
2 red capsicums, cut into 2.5cm
pieces
Chopped coriander, to serve
1 Combine the cinnamon, ginger, allspice, cloves, cumin, black pepper and cayenne pepper, if using, in a bowl. Add the meat and toss to coat.
2 Heat oil in a large non-stick frying pan over medium-high heat. Add the meat and then cook, turning occasionally, for
5-6 minutes, or until the meat is browned on all sides.
3 Put the carrot and parsnip in a small slow cooker. Add the meat, cutting to fit if needed.
Top with the onion. Stir the stock, cornflour, tomato paste, mustard powder and freshly ground black pepper in a bowl. Pour over the mixture in the slow cooker. Cover and cook on low setting for 9 hours or
41/2 hours on high. Add capsicum. Cover and cook for a further 30 minutes.
4 Transfer the meat to a platter. Using a slotted spoon, transfer vegetables to the platter. Skim fat from the cooking liquid. Drizzle cooking liquid over meat and vegetables. Top with chopped coriander, if using. Serve.
SPAGHETTI WITH SMOKY TOMATO & SEAFOOD SAUCE
PREP TIME: 5 MINS
COOK TIME: 15 MINS SERVES 4 (AS A MAIN MEAL)
300g Vetta High Fibre Spaghetti
or gluten-free pasta
3 Tbsp extra virgin olive oil 4 cloves garlic, crushed
1 red chilli, deseeded, finely sliced 1/2 tsp fennel seeds
2 tsp smoked paprika
2 x 400g cans no-added-salt
chopped tomatoes
2 tsp sugar
Freshly ground black pepper
400g seafood marinara mix
or gluten-free marinara mix Small bunch parsley or basil,
chopped
1 Cook the pasta in a large saucepan of boiling water, following packet directions, or until al dente. Drain the pasta, reserving 1 cup of cooking liquid. 2 Meanwhile, heat the oil in a large, deep non-stick frying pan over medium heat. Add the garlic, chilli and fennel seeds. Cook, stirring, for 1 minute. Add the paprika, canned tomatoes, sugar and pepper to the pan. Cover and bring to the boil over high heat. Reduce heat to medium and simmer for 8 minutes.
3 Add the seafood to the sauce and cook for 2-3 minutes, or until just cooked. Add the pasta to the sauce and toss to combine, adding a little of the reserved pasta water if it is too thick. Stir in the parsley or basil. Serve. ■