Balsamic Glazed Sausages

Ingredients

Lean lamb or beef sausages

red capsicum, cut into strips

1/4 cup extra-virgin olive oil

1/4 cup balsamic vinegar

2 tablespoons brown sugar

Method

Heat a non-stick pan, spray with olive oil and heat. Sear the sausages, cover and cook for 6-8 min, turning often, until well browned and cooked through.

Add the capsicum to the pan and cook for 2-3 min. Pour over the extra-virgin olive oil and balsamic vinegar. Sprinkle with sugar and cook for 2-3 min. Place capsicum on plates and top with sausages. Drizzle with juices and serve with mashed potatoes or rice.

Devilled Sausages

Prep: 10 minutes | Cook: 20 minutes

Ingredients

500g beef or pork sausages 1 tablespoon olive oil 1/2 cup (125ml) water 1 teaspoon soy sauce 2 tablespoons Worcestershire sauce
1 tablespoon mustard 1/4 teaspoon cayenne pepper (or to taste) 2 tablespoons tomato paste 1 tablespoon brown sugar

Method

1. Heat oil in pan and brown sausages until cooked. Drain any excess oil from pan.

2. Combine all other ingredients with the water to make a sauce.

3. Add to sausages stir until sauce begins to boil then reduce heat to a simmer. Stirring occasionally for about 10 minutes

4. Serve with either a potato, sweet potato mash or on a bed of steamed rice with vegetables.

Skinny Meatloaf Cupcakes with Mashed Potato Frosting
Gina's Weight Watcher Recipes
Servings: 6 • Calories: 240.7

Ingredients:

For the Meatloaf Cupcakes:
1 kg 93% lean ground turkey

1 cup grated zucchini, all moisture squeezed dry with paper towel

2 tbsp onion, minced

1/2 cup seasoned breadcrumbs

1/4 cup ketchup

1 egg

1 tsp salt

For the Skinny Mashed Potato "Frosting":

1 lb (about 2 medium) potatoes, peeled and cubed

2 large garlic cloves, peeled and halved

2 tbsp fat free sour cream

2 tbsp fat free chicken broth

1 tbsp skim milk

1/2 tbsp light butter

salt to taste

dash of fresh ground pepper

2 tbsp fresh thyme

Directions:

Put the potatoes and garlic in a large pot with salt and enough water to cover; bring to a boil. Cover and reduce heat; simmer for 20 minutes or until potatoes are tender.

Drain and return potatoes and garlic to pan. Add sour cream and remaining ingredients. Using a masher or blender, mash until smooth. Season with salt and pepper to taste.

Meanwhile, preheat the oven to 180°. Line a muffin tin with foil liners.

In a large bowl, mix the turkey, zucchini, onion, breadcrumbs, ketchup, egg, and salt. Place meatloaf mixture into muffin tins filling them to the top, making sure they are flat at the top.

Bake uncovered for 18-20 minutes or until cooked through. Remove from tins and place onto a baking dish.

Pipe the "frosting" onto the meatloaf cupcakes and serve.

Cajun Chicken Pasta on the Lighter Side

Skinnytaste.com
Servings: 5 • Calories: 323.8 •

Ingredients:

linguine

1.5 kg chicken breast

1-2 tsp Cajun seasoning (Recipe below)

1 tbsp olive oil

1 medium red Capsicum, thinly sliced

1 medium yellow capsicum, thinly sliced

8 oz fresh mushrooms, sliced
1/2 red onion, sliced

3 cloves garlic, minced
2 medium tomatoes, diced

1 cup fat free low sodium chicken broth

1/3 cup skim milk

1 tbsp flour

3 tbsp light cream cheese

fresh cracked pepper

2 spring onions,

salt to taste

cooking spray

Directions:

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.

Prepare pasta in salted water according to package directions

Heat a large heavy nonstick pan over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.

Add olive oil to the pan and reduce to heat to medium; add capsicums, onions, and garlic to pan, sauté 3-4 minutes.

Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.

Return chicken to pan; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped spring onions and enjoy!

Cajun spice

Preparation Time

5 minutes

Cooking Time

2 minutes

Makes

1/3 cup

Ingredients

· 2 tsp cumin seeds

· 2 tsp coriander seeds

· 2 tsp fennel seeds

· 2 tsp sweet paprika

· 2 tsp mustard powder

· 2 tsp onion powder

· 2 tsp ground oregano

· 1/2 tsp garlic powder

· Pinch of cayenne pepper

Method

1. Place cumin, coriander and fennel seeds in a small frying pan over low heat and cook, stirring, for 2 minutes or until seeds pop and mixture is fragrant. Remove from heat.

2. Place cumin mixture in a mortar and grind with a pestle until finely crushed. Place the cumin mixture, paprika, mustard powder, onion powder, oregano, garlic powder and cayenne pepper in a bowl and stir to combine.

Note· Store this Cajun seasoning in an airtight container in a cool, dark place out of direct sunlight for up to 1 month.

Ham and veggie slice

Ingredients

3 eggs

3 egg whites

60g plain flour

1 cup zucchini, grated and drained

½ cup sweet corn kernels or 225g can, drained

1 cup grated carrot

¼ cup chives, chopped

100g lean ham, chopped

50g grated reduced-fat cheese

Method:

1. Preheat oven to 1800C

2. Beat eggs and flour together until smooth.

3. Squeeze out excess moisture from zucchini.

4. Add zucchini, corn, carrot, chives and ham and combine.

5. Pour into a dish lightly spray with oil.

6. Top with cheese.

7. Bake for 30-40 minutes until set.

Meatballs in tomato sauce

Preparation time 20 minutes
Cooking time 40 minutes

Ingredients

250g lean beef mince

250g pork mince

8 shallots

1 clove garlic, crushed

1 tablespoon tomato paste

½ cup (35g) stale breadcrumbs

2 tablespoons finely chopped fresh Italian parsley

1 egg

1/3 cup (50g) plain flour

400g can crushed tomatoes

½ teaspoon chilli powder

1 teaspoon Worcestershire sauce

2 tablespoons dry white wine (Optional)

Method:

1. Using hands, combine, beef, pork, half the onion, garlic, paste, breadcrumbs, parsley and egg in large bowl.

2. Shape into eight meatballs.

3. Toss meatballs in flour; shake off excess.

4. Place meatballs around edge of large shallow dish.

5. Combine un-drained tomatoes and remaining ingredients in bowl.

6. Pour over meatballs in dish.

7. Cover and cook for 30 minutes at 180C, uncover and cook for another 10 minutes.

Asian-style coleslaw with grilled fish

Ingredients (serves 4)

1/4 green cabbage, core removed, finely shredded

4 red radishes, washed, dried, stems and roots trimmed, thinly sliced

1 large carrot, peeled, coarsely grated

65g (1 cup) bean sprouts

50g snow pea sprouts, halved

4 green shallots, ends trimmed, thinly sliced diagonally

1 long fresh red chilli, halved, deseeded, thinly sliced lengthways

1/2 cup coarsely chopped fresh coriander

1/4 cup finely shredded fresh mint

1 tbs light soy sauce

1 tbs fresh lime juice

1 tbs finely chopped palm sugar

2 tsp finely grated fresh ginger

1/2 tsp sesame oil

1 tsp vegetable oil

8 small (about 100g each) white fish fillets (such as bream)

Salt and freshly ground black pepper

Lime wedges, to serve

Method:

1.Combine the cabbage, radish, carrot, bean sprouts, snow pea sprouts, green shallot, chilli, coriander and mint in a large bowl.
2. Whisk together the soy sauce, lime juice, palm sugar, ginger and sesame oil in a small bowl.
3. Heat the vegetable oil in a large non-stick frying pan over high heat. Season the fish with salt and pepper. Cook the fish for 2-3 minutes each side or until golden brown and just cooked through.
4. Drizzle the coleslaw with the soy sauce mixture and gently toss until just combined. Divide the coleslaw among serving plates. Top with the fish and serve immediately with lime wedges, if desired.

Source Good Taste - March 2006, Page 34

Recipe by Sarah Hobbs

CHICKEN SCHNITZEL

INGREDIENTS:

2 chicken breasts

¼ cup milk

METHOD:

1.   Lightly beat the chicken breast to flatten them slightly.

2.   Place flour in one bowl

3.   Beat egg and milk together and pour into another bowl.

4.   Place bread crumbs into a third bowl

5.   Place one chicken piece into the flour then the egg mixture and lastly in the bread crumbs and coat well.

6.   Repeat with the remaining chicken.

7.   Heat oil in a pan. When oil is warm fry chicken until golden brown on both sides.

8.   Serve with wedges and tossed salad.

SPAGHETTI and MEATBALLS

INGREDIENTS:

Sauce:

1 onion, diced

1 400g can tomato sauce

1 tablespoon tomato paste

1-2 tablespoons olive oil

1 teaspoon fresh garlic (chopped)

1 teaspoon parsley

1 teaspoon sweet basil

1 teaspoon oregano

Meatball Recipe

250g ground beef

250g ground pork

½ cup bread crumbs

½ cup Parmesan cheese

2 eggs

METHOD:

1.  Heat a fry pan. Add one tablespoon of oil and gently fry onion.

2.   Mix in tomato sauce, tomato paste, olive oil, garlic, and spices.

3.   Simmer over low heat.

4.   Mix beef, pork, and bread crumbs.

5.   Beat the eggs lightly with a tablespoon of water.

6.   Add to the meat mixture. Mix well.

7.  Roll into balls.

8.  Warm another fry pan and gently fry meatballs until cooked through.

9.  Gently drop the meatballs into the sauce and cover.

FETTUCCINE CABONARA

INGREDIENTS:

5 teaspoons olive oil

3 to 4 large shallots, finely chopped

7 slices bacon, sliced into julienne strips

1 pound fettuccine noodles

3 beaten egg yolks, room temperature

1/2 cup heavy cream

3/4 cup freshly grated Parmesan cheese

1/2 teaspoon ground white pepper

salt to taste

METHOD:

1. In a saucepan, heat oil. Sauté shallots over medium heat until soft.

2. Add bacon and cook for an additional 10 minutes or until bacon is browned. Place to one side. Cook pasta in boiling water until al dente (about 8 minutes).

3. With a wire whisk, beat egg yolks and cream until smooth. Add Parmesan cheese to egg and cream mixture.

4. Drain pasta and return to pot. Pour bacon sauce over pasta.

5. Add egg, cream, and cheese mixture to pasta and toss.

Aromatic Prawn Curry

Cooking oil spray

1⁄4 Cup red curry paste

1   brown or red onion (cut into wedges)

750 g whole medium green prawns (shelled, deveined and tails left intact)

375 ml Australian reduced fat evaporated milk

3   baby bok choy (cut into quarters, washed)

1   red capsicum (cut into strips)

1 Cup bean sprouts

Cooked basmati rice (for serving)

Instructions

1.Lightly spray a frypan with cooking oil spray. Add curry paste and onions and cook on medium heat until onions are tender. Add prawns and cook for 1 minute or until fragment.

2.Pour in evaporated milk, bok choy, capsicum and bean sprouts. Simmer until prawns are cooked through and vegetables are tender.

3.Serve with basmatic rice.

Beef Chow Mein

INGREDIENTS

¼ savoy cabbage or ½ wombok (Chinese cabbage)

1 carrot

350g packet fresh chow mien noodle

1 tbsp. oil

1 medium onion, cut in half then sliced thinly

2 garlic cloves, finely diced

500g beef mince

1 tablespoon plain flour

1 tbsp. curry powder

1 cup beef stock

½ cup frozen peas

2 tbsp. soy sauce

¼ cup oyster sauce

Instructions:

Slice the cabbage into 1cm shreds and set aside.

Cut the carrot in half lengthways then slice thinly and set aside.

Soak the noodles in boiling hot water for five minutes to heat up.

Heat a wok over high heat and add the oil. Add the garlic and onion and stir fry for a minute, then add the mince. Stir-fry for five minutes until the mince is separated and browned.

Add the cabbage and carrots and stir well, then scatter the flour and curry powder over the lot. Stir fry for a good 2 minutes until the cabbage wilts and the flour is well cooked and the spice is becoming fragrant. Add stock and stir well, then add peas, soy and oyster sauce and stir to thoroughly combine and thicken up.

Drain the noodles and add them to the mince and stir through completely. Serve immediately.

Salmon and Asparagus

Preparation time 10 minutes

Cooking time 20 minutes

Serves 4

INGREDIENTS

4 skinless salmon fillets (about 150 g each)

200 g baby leeks

250 g tender asparagus spears (about 1 1/2 bunches)

150 g sugar snap peas

200 ml fish or vegetable stock

1 1/2 tbsp margarine

Salt and pepper

snipped fresh chives to garnish

Preparation Instructions:

1. Run your fingertips over each salmon fillet to check for any stray bones, pulling out any that remain between the flakes of fish. Arrange the leeks in a single layer in the bottom of a large shallow flameproof casserole dish with a tight-fitting lid. Lay the pieces of salmon on top. Surround the fish with the asparagus and sugar snap peas. Pour in the stock, then dot the margarine over the fish. Season with salt and pepper.

2. Bring to the boil, then cover the casserole dish and reduce the heat so the liquid simmers gently. Cook the fish and vegetables for 12–14 minutes or until the salmon is pale pink all the way through and the vegetables are tender. Garnish with chives, then serve.

Main Dishes

Ingredients