Chicken and Vegetable Risoni (Healthy Food Guide)


Ingredients (serves 4)
  • 2 cups risoni pasta
  • 2 tbsp sun-dried tomato paste
  • Oil Spray
  • 400g lean chicken, cut into strips
  • 1 1/2 tsp Tuscan seasoning
  • 4 cups mushrooms, sliced or diced
  • 4 tomtoes, chopped
  • 1/2 cup frozen peas
  • 4 cups rocket

Method
  1. Cook pasta until tender. Dain. Toss in pesto and set aside
  2. Heat pan with oil
  3. Toss chicken in seasoning and then cook until golden
  4. Add chicken to pasta
  5. Wipe out pan and heat some more oil and add veg, except rocket, and cook for 4-5 mins until lightly cooked
  6. Return chicken to pan with pasta
  7. Add rocket
  8. Heat through
  9. Season with pepper

Mince with Kumara Mash (Healthy Food Guide)


Ingredients (serves 4)
  • 1 golden kumara, cut into chunks
  • 4 medium potatoes, cut into chunks
  • 4 tbsp trim milk
  • Oil Spray
  • 500g lean beef or lamb mince
  • 1 onion, chopped
  • 1 large carrot, chopped
  • 2tbsp sun-dried tomato pesto
  • 1 cup salt-reduced beef stock

Method
  1. Oven at 190
  2. Place kumara and potatoes in boiling salted water and cook for 15mins untiltender
  3. To make filling, spray oil in pan and cook mince until brown
  4. Add onion and carrot and cook until softened
  5. Add pesto and cook for 2 mins
  6. Add stock and cook for 5 mins
  7. Drain kumara and potato and mash with milk
  8. Spoon mince into large ovenproof dish, top with mash, and bake for 15 mins or until brown

Beef Casserole (Healthy Food Guide)


Ingredients (serves 4)
  • 2 tsp olive oil
  • 600g chuck steak, cut into 4cm peices
  • 1 onion, cut into thin wedges
  • 2 carrots, sliced
  • 400g diced tomatoes
  • 1 tsp dried mixed herbs
  • 1 tbsp cornflour
Method
  1. Heat oil in frying pan over medium-high heat
  2. Brown beef and trasnfer to a warm plate
  3. Add onion and carrots and cook for 8 mins until onion soft
  4. Add tomatoes, herns, 1 1/2 cups of water and bring to boil
  5. Return beef to pan, reduce heat to medium-low, partially cover and simmer for 1 1/2 hours until meat tender
  6. Combine cornfour and 2 tbs water, and add to csserole to thicken
  7. Serve with green beans and mash

Tom Yum Soup (Thailand Chef)


Ingredients
  • 10g Lemongrass slice
  • 10g Galangal slice
  • 10g Kafir Lime Leaf
  • 10g Shallots (red onions)
  • 5g Chilli
  • 3g Parsley
  • 1tbs Shrimp fat
  • 4 cups stock
  • 3 tbsp falcom cream milk
  • 4tbsp lime juice
  • 3 tbs fish sauce
  • 1/2 tbs sugar
  • 2 peices Blue River Prawns
  • 5g roasted chilli paste
  • 20g mushrooms
  • 2 leaf of corainder to garnish

Method
  1. Bring stock to boil and put in lemongrass, galangal, shallots and the chilli
  2. Add the roast chilli paste, kafir lime leaf and prawns
  3. Once the prawns are in, leave it to boiul until prawns are cooked - do not stir
  4. Now add mushrooms, fish sauce, lime juice, the shrimp fat and cream milk
  5. Bring to boil once more and decorate it with coriander

Chocolate Cake


Ingredients
  • 1 cup water
  • 1 1/2 cup caster sugar
  • 125g butter
  • 1/4 cup cocoa powder
  • 1 1/4 se;f-raising flour
  • 1/3 cup plan flour
  • 2 eggs
  • 50g butter
  • 2 tbs water
  • 1/4 cup caster sugar
  • 3/4 cup icing sugar
  • 2 tbs cocoa powder

Method
  1. Combine water, sugar, butter and cocoa in saucepan over low heat until sugar dissolves
  2. Heat on high, bring to boil, stirring
  3. Reduce heat and simmer for 5 mins uncovered
  4. Pour into bowl and leave to cool to room temp
  5. Grease 20cm square cake tin
  6. Oven at 160
  7. Add sifted flours and eggs to colled mixture
  8. Beat misture until smooth then put in cake tin
  9. Bake for 45 mins
  10. To make frosting, combine butter, water, caster sugar in pan on low heat until sugar dissolved
  11. Sift icing sugar and cocoa into a bowl
  12. Add mixture, gradually stirring
  13. Cover and refridgerate for 1 hour
  14. Beat mixture and spread over cold cake

Lemon Tart


Ingredients
  • 1 cup plain flour
  • 1/4 cup caster sugar
  • 60g cold butter
  • 2 egg yolks
  • 2 tsp iced water
  • 2 tsp finely grated lemon rind
  • 1/4 cup lemon juice
  • 4 eggs
  • 3/4 cup cream
  • 1/3 cup caster sugar

Method
  1. Sift Flour and make well in centre
  2. Place sugar, butter and egg yolks into well
  3. Use fingers to mix, add enough water to make it cling together.  Make into ball
  4. Refrigerate for 30mins
  5. Oven at 160
  6. Roll pastry and put in dish, refrigerate for 30mins
  7. Cover with baking paper, fill with rice, blind bake for 15mins, remove paper, bake for 15 mins
  8. Make filling - whisk lemon rind, lemon juice, eggs, cream, and caster sugar together
  9. Pour filling into base and bake for 30mins
  10. Cool tart

Pavolva


Ingredients
  • 4 egg whites
  • 1 cup caster sugar
  • 1 tbsp cornflour
  • 1 tsp malt vinegar
  • 300ml cream
  • 1 tsp vanilla extract
  • 1 tbsp icing sugar
  • 1 pomegranate

Method
  1. Oven at 140C
  2. Grease and line a baking tray
  3. Draw an 18cm circle on it
  4. Beat egg whites to form soft peaks
  5. Gradually add sugar
  6. Fold in cornflour and vinegar
  7. Spread in a circle and bake for 1 1/4 hrs
  8. Turn off oven and leave pavlova to cool in oven
  9. Beat toegther cream and icing sugar
  10. Spread over cooled meringue
  11. Put pomegranate and juice on top
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