Chill out with stress-less meals
Say goodbye to stress and hello to a super zen dinner. We’ve shared our favourite recipes to whip up in one pan or make ahead and freeze portions, to reduce the food prep required on a busy weeknight
PRAWN AND SAUSAGE JAMBALAYA
PREP TIME: 30 MINS COOK TIME: 35 MINS SERVES 6 AS A MAIN
2 Tbsp olive oil
350g Peppercorn Extra Lean Beef
Sausages
2 large green capsicums, chopped 2 brown onions, chopped
3 stalks celery, sliced
6 cloves garlic, crushed
400g can no-added-salt chopped
tomatoes
1 tsp smoked paprika
1 tsp dried oregano
1 tsp dried thyme
Freshly ground black pepper
/ tsp chilli flakes
60ml (/ cup) dry white wine
2 tsp light margarine
350g green prawns, peeled and
deveined with tails left intact
2 x 250g pkts cooked brown rice,
heated following packet directions Celery leaves, to serve (optional) Lemon wedges, to serve
1 Heat oil in a large non-stick frying pan over medium heat. Add sausages and cook, turning often, for 10 minutes, or until just cooked. Remove from pan. Set aside to cool. Slice.
2 Add capsicum, onion, celery and garlic to pan. Cook, stirring occasionally, for 8-10 minutes, or until tender and starting to brown. Add sliced sausages, chopped tomatoes, paprika, oregano, thyme, pepper and chilli flakes. Bring to the boil. Reduce heat to medium and simmer for 4 minutes. Add wine and margarine. Simmer for 2-3 minutes, or until sauce thickens slightly.
3 Add prawns to pan. Cover and cook for 2-3 minutes, or until prawns are tender. Divide rice among serving plates. Spoon over prawn mixture. Top with celery leaves, if using.
Serve with lemon wedges. ➤
BLACK BEAN AND CORN BURRITOS
PREP TIME: 10 MINS
COOKING TIME: 6 HOURS LOW OR 3 HOURS HIGH
SERVES 16 AS A LIGHT MEAL
2 x 400g cans no-added-salt black
beans, drained and rinsed 400g can no-added-salt corn kernels, drained and rinsed
400g can no-added-salt chopped tomatoes
1 brown onion, chopped
1 red capsicum, chopped
250g (1 cup) bought salsa
1 chilli, deseeded, finely chopped
(optional)
2 tsp Mexican chilli powder 2 cloves garlic, crushed 1 Old El Paso Wholegrain Tortilla or gluten-free tortilla, per person, to serve ⁄ cup shredded lettuce, per person, to serve 1 Tbsp grated low-fat cheese, per person, to serve Few slices green shallots, per person, to serve Low-fat Greek-style natural yoghurt,
to serve (optional)
1 Put black beans, corn kernels, chopped tomatoes, onion, capsicum, salsa, chilli and garlic in a small slow cooker. Cover and cook on low for 5-6 hours, or on high for 2/-3 hours.
2 Using a slotted spoon, spoon a little bean mixture onto each tortilla just below the middle. Top with lettuce, cheese and green shallots. Fold bottom edge of each tortilla over filling. Fold in opposite sides and roll up tortilla. Serve with yoghurt, if using.
COOK’S TIP
To warm tortillas, wrap in foil and cook in oven preheated to 180°C (fan-forced). Bake for 10 minutes, or until heated through. ➤
BARBECUED PULLED PORK SANDWICHES WITH CRUNCHY APPLE SLAW
PREP TIME: 15 MINS
COOK TIME: 6 HOURS SERVES 8 AS A LIGHT MEAL
1 brown onion, chopped
750g lean boneless pork shoulder,
trimmed of fat, cut into 5cm pieces 1/ tsp smoked paprika
/ tsp ground chillies
1 tsp ground cumin
Freshly ground black pepper
Pinch cayenne pepper
/ tsp mustard powder
125ml (/ cup) water
250g raw coleslaw mix (no dressing) 1 apple, core removed, halved, thinly
sliced
2 green shallots, chopped
3 Tbsp apple cider vinegar
1 Tbsp olive oil
1 tsp honey
60ml (/ cup) Masterfoods Barbecue
Sauce Reduced Salt & Sugar
8 x 40g wholemeal dinner rolls, split
and toasted
1 Place onion in a small slow cooker. Top with pork.
Combine paprika, ground chillies, cumin, black pepper, cayenne pepper and mustard powder in a small bowl.
Sprinkle over pork. Pour water over pork. Cover and cook on low setting for 6 hours, or until pork is very tender.
2 Remove pork from slow cooker and use two forks to shred meat. Return shredded pork to juices.
Stir in barbecue sauce.
3 Combine coleslaw mix, apple, chopped shallots, vinegar, olive oil, honey and black pepper in a bowl.
4 Spoon about / cup pork evenly on each bun bottom, then top with / cup slaw and bun tops. Serve. ➤
MINI MUSHROOM MEATLOAVES
PREP TIME: 15 MINS
COOK TIME: 35 MINS
SERVES 4 AS A MAIN OR LIGHT MEAL
150g button mushrooms, stems
removed
3 carrots, cut into 5cm chunks 1 brown onion, cut into 5cm
chunks
6 cloves garlic, peeled
2 tsp olive oil
1/ Tbsp balsamic vinegar
45g (/ cup) quick-cooking oats 200g extra-lean beef mince 200g lean turkey mince
60g egg, lightly whisked
2 tsp Dijon mustard
1 tsp dried mixed herbs
Freshly ground black pepper 60ml (/ cup) Fountain Reduced
Sugar Tomato Sauce
150g green beans, steamed,
to serve
2 large carrots, sliced, steamed,
to serve
1 Place mushrooms, carrot, onion and garlic in a food processor. Cover and pulse until chopped.
2 Heat oil in a large non-stick frying pan over medium heat.
Add vegies and cook, stirring occasionally, for 6-8 minutes, or until tender. Add vinegar and cook, stirring, for 1-2 minutes, or until vinegar evaporates. Set aside for 10 minutes to cool.
3 Preheat oven to 170°C (fanforced). Line a large ovenproof dish with foil and spray with cooking spray.
4 Put vegetable mixture, oats, beef mince, turkey mince, egg, mustard and mixed herbs in a large bowl. Season with pepper. Mix well to combine. Shape mixture into 4 small oval loaves.
5 Place meatloaves in prepared dish. Bake for 20-25 minutes, or until cooked through. To serve, top each loaf with tomato sauce. Serve with carrot and beans.
MAKE AHEAD
Make meatloaves up to end of Step 5, omitting tomato sauce.
Set aside for 30 minutes to cool. Wrap each loaf in plastic wrap and put in a freezerproof resealable plastic bag. Freeze for up to 6 months. To serve, thaw loaves overnight in the fridge. To reheat, remove from bags and unwrap. Reheat in 170°C (fan-forced) oven for 20-25 minutes. To reheat from frozen, increase cooking time to 40-45 minutes.
APRICOT DRUMSTICKS WITH ROASTED VEGIES
PREP TIME: 10 MINS COOK TIME: 40 MINS SERVES 4 AS A MAIN
400g kifpler potatoes, scrubbed,
halved lengthways
500g green beans, trimmed 1 large red onion, halved, cut into
thin wedges
2 Tbsp olive oil
Freshly ground black pepper ½ tsp orange zest
2 Tbsp fresh orange juice
2 Tbsp St Dalfour apricot spread 1 Tbsp salt-reduced soy sauce or
gluten-free soy sauce
3 cloves garlic, crushed
4 large chicken drumsticks, skin
removed 1 Preheat oven to 200°C (fan-forced). Put potato in a microwave-safe dish along with 60ml (/ cup) water. Cover potato and cook on high/100% for 2 minutes. Drain.
2 Combine potato, green beans and onion wedges in an ovenproof roasting dish. Drizzle with oil and sprinkle with pepper. Toss to combine.
3 Put orange zest and juice in a small bowl. Add apricot spread, soy sauce and crushed garlic. Arrange chicken drumsticks in between the vegetables in the dish. Brush drumsticks with half the apricot glaze. Roast for 15 minutes.
4 Remove chicken from oven. Stir vegetables and turn drumsticks. Brush chicken with remaining glaze. Roast for a further 20 minutes, or until chicken is cooked through and potato is tender. Serve.
HEALTH TIP
To lower the GI of this meal, try substituting kipfler potatoes with Gilicious potatoes.
STUFFED CAPSICUMS
PREP TIME: 20 MINS
COOK TIME: 1 HOUR 15 MINS SERVES 4 AS A MAIN
/ tsp olive oil
375g extra-lean beef mince 1 brown onion, chopped
6 cloves garlic, crushed
400g can no-added-salt chopped
tomatoes
50g (/ cup) raisins
3 Tbsp slivered almonds
3 Tbsp chopped pimento-stuffed
Spanish olives
1 Tbsp red wine vinegar
1 tsp brown sugar
/ tsp ground cinnamon
/ tsp ground cumin
Freshly ground black pepper 125g cooked brown rice, heated
following packet directions
/ cup chopped coriander, plus
extra to serve
4 yellow capsicums
Lemon zest, to serve (optional)
1 Heat oil in a large non-stick frying pan over medium heat. Add beef mince and onion. Cook, stirring often, for
3-4 minutes, or until meat is browned.
2 Add garlic, chopped tomatoes, raisins, almonds, olives, vinegar, sugar, cinnamon, cumin and pepper to pan. Cover and bring to the boil. Reduce heat to medium and simmer, uncovered, stirring occasionally, for 10 minutes.
3 Preheat oven to 170°C (fanforced). Stir rice and coriander into tomato mixture. Cut tops off capsicums and discard. Remove seeds and membrane. Place capsicums, cut-side up, in an ovenproof dish. Spoon filling into capsicums.
4 Spray one side of a piece of foil with cooking spray. Pour 125ml (/ cup) water into baking dish around capsicum. Cover dish with greased foil. Bake for 1 hour, or until filling is heated through and capsicums are tender. Top with lemon zest and extra coriander, if using, and serve.
COOK’S TIP
Choose capsicums that are wider than they are tall for easier filling.
GINGERED BEEF AND BROCCOLI SALAD
PREP TIME: 5 MINS
COOK TIME: 5 MINS
SERVES 4 AS A LIGHT MEAL
2 tsp olive oil
300g broccoli, cut
into florets
375g beef sirloin steak, trimmed of fat, thinly diagonally sliced 2 Tbsp fresh lime juice 1 Tbsp sweet chilli sauce or
gluten-free sweet chilli sauce 1 tsp finely grated ginger
150g mixed salad leaves
1 red capsicum, chopped
1 Heat half the oil in a large non-stick frying pan over medium-high heat. Add broccoli and cook, stirring often, for 3 minutes, or until tender-crisp. Transfer to a bowl.
2 Heat remaining oil in same frying pan over high heat. Add beef and cook, stirring often, for 1-2 minutes, or until just cooked. Transfer to bowl with broccoli.
3 Whisk lime juice, chilli sauce and grated ginger together in a small bowl. Add mixed salad leaves, chopped capsicum and the ginger dressing to steak and broccoli. Toss well to combine. Serve.
Simple staples to jazz up any weekday menu