1.0 Recipes & Food Ideas

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1 1.4 : Roast Dinners Always a family favourite, Roast Dinners can be prepared in a number of healthy, tastetempting ways and the leftovers can provide the base for a number of other meals during the week. Oven Roasts (Roast Beef, Lamb, Chicken, Pork and Turkey with Roasted Vegetables) Preheat oven to required temperature (see below). Rub a little vegetable oil (eg canola or olive oil) over the meat and place on a rack or on a bed of vegetables in the base of a large, deep, baking dish. If using a rack put a small amount of water in base of the baking dish, below rack level, to help prevent the meat drying out. Meat Oven Temperature Cooking Time Additional Cooking Tips & Information Beef 160 C 30 minutes 30 minutes (medium rare) or 40 minutes (well done) When cooked, cover meat with foil and let stand for minutes before carving Lamb 160 C 30 minutes 30 minutes (medium rare)or 40 minutes (well done) When cooked, cover meat with foil and let stand for minutes before carving Pork - Topside without rind - Topside with rind 180 C 40 minutes per kg 20 minutes 45 minutes per kg Roast pork to medium - there should still be a hint of pink in the centre. If pork is overcooked it can become tough and dry. When cooked, cover meat with foil and let stand for 10 minutes before carving Chicken 210 C 180 C 20 minutes 25 minutes or 40 minutes Remove chicken from oven and check that juices run clear. Cover with foil and stand chicken for minutes before carving Turkey 210 C 180 C 20 minutes 1 hour 40 minutes or 3 hour 20 minutes Remove turkey from oven and check that juices run clear. Cover with foil and stand turkey for minutes before carving

2 Pot Roasts (serves 6) 2 teaspoons olive oil 600g lean beef topside 2 brown onions, diced 1 stalk celery, diced 1 carrot, peeled and 4 springs thyme 2 bay leaves 2 tablespoons plain flour 4 potatoes, peeled and roughly 2 cups salt-reduced beef stock Freshly ground black pepper 1. Preheat oven to 160 C. On stovetop, heat one teaspoon of oil in a large, heavy-based casserole dish over high heat. Add beef and cook for 5 minutes each side to seal the roast. Transfer to a plate and cover with foil. 2. Heat remaining oil in casserole dish and cook onion, celery, carrots and thyme until onion has softened. 3. Add flour and cook, stirring for a further 2 minutes. 4. Pour in stock, bay leaves and pepper and bring to boil. 5. Return beef to casserole dish. Add potato. Cover casserole dish and place in oven for 45 minutes. 6. Remove from oven, turn beef and return roast to oven for a further 15 minutes uncovered. 7. Once cooked through, remove beef BBQ Roasts 5 cloves garlic, crushed 1 tablespoon paprika 2 tablespoons lemon juice 1 tablespoon olive oil 1.5 kg leg of lamb, boned and butterflied Olive oil cooking spray 1. To make marinade combine garlic, paprika, lemon juice and oil in a large, shallow dish. Season both sides of lamb with pepper and score the skin of lamb. 2. Place lamb in marinade, turning it over to coat all sides. Cover and refrigerate for 3 hours. 3. Spray a cold barbeque plate or grill with oil spray. Preheat to high temperature. Reduce heat to mediumhigh and barbeque lamb, skin side down, for 10 minutes. Turn and cook for 5 minutes. 4. Reduce heat to medium-low and cover lamb with barbeque hood. Barbeque for a further 15 minutes or until meat is cooked to your liking. 5. Remove from heat, cover loosely with foil and set aside for 10 minutes to rest before slicing.

3 Roast Dinners - Adding Variety and Flavour Meat Accompanying Herbs Condiments to Serve Beef Rosemary, thyme, oregano, basil, bay leaf, caraway, cumin, garlic, parsley, sage and tarragon Mustard, horseradish sauce, chutney, onion or chilli jam Lamb Rosemary, basil, bay leaf, coriander, cumin, garlic, parsley, sage, tarragon and thyme. Mint sauce and peas Redcurrant jelly Pork - Topside without rind - Topside with rind Caraway, cardamom, coriander, garlic, ginger, five spice, oregano, rosemary, sage, tarragon, fennel, marjoram and thyme Apple sauce, quince or fig paste, apricots or peaches Chicken Thyme, oregano, basil, bay leaf, chives, cumin, fennel, garlic, ginger, lemon balm, marjoram, parsley, rosemary, sage and tarragon Bread and herb stuffing, chicken gravy Turkey Basil, garlic, marjoram, oregano, rosemary, sage, tarragon, thyme and parsley Cranberry or cherry sauce

4 Roast Vegetables Roasting different vegetables at the same time as your meat will add many health benefits and flavour to the meal. Try adding a variety of different coloured vegetables such as : potato, sweet potato, parsnip beetroot,, carrot, pumpkin, swede capsicum, onion, zucchini Cut vegetables into similar sized pieces (this ensures they will cook in the same time). Drizzle vegetables lightly with olive oil and fresh rosemary, oregano or thyme or dried herbs. Place the tray of vegetables in oven 30 minutes after the meat. Cook until golden and soft in the centre. The time to roast vegetables depends on the temperature of the oven. Generally, 1 hour at 180 C is ideal for adequate roasting, but the temperature used will depend on the temperature needed for the meat. If oven temperature is lower (eg 160 C) you will need a longer time to roast vegetables Health Tip Serve your roast dinner with steamed green vegetables eg cauliflower or broccoli for extra colour, flavour and nutrient boost. Healthy Planet Tip Using Leftover Roast Meat and Vegetables There are plenty of ways you can use leftover meat and vegetables: Sandwiches with Roast Meat and Salad Slicing the cold roast meat and serving it as a sandwich filler is always a treat. Add your favourite salad fillings, such as baby spinach leaves, freshly sliced tomatoes and avocado, and condiments to a warm and crusty wholemeal bread roll, Turkish bread, wrap, or baguette for a delicatessen inspired lunch.

5 Roast Vegetable Soup Roast Pumpkin 2 cups/ g (1/2 cup roast potatoes can be used to make up the amount, if needed) 1 1 ½ cup of roast onions, leeks, carrots and other leftover roast vegetables 3 4 cups of reduced salt chicken/beef/vegetable stock to create a soup consistency. The amount of stock used will determine the thickness of the soup. For a thicker soup, use less stock. Freshly ground black pepper to taste 1. Heat large saucepan over low heat. 2. Add roasted vegetables and enough stock to cover the vegetables. 3. Take soup off the stovetop. 4. On low speed, carefully use a hand blender to mix the ingredients. 5. Put soup back onto stovetop and allow it to gently come to the boil. 6. Serve into bowls and add freshly ground black pepper to taste. Try using roasted vegetables in a hearty vegetable soup. The roasted vegetables will give the soup an extra tasty flavour. As the vegetables will be pre-cooked they will be soft enough to whip into liquid in no time at all! BBQ Roasts 2 cups roast chicken meat, roughly 250g dried penne pasta 1 tablespoon olive oil 2 cloves garlic, finely 1 small red onion, finely 200g mushrooms, 250g bottled tomato pasta sauce 1 cup grated low fat mozzarella cheese 100g baby spinach leaves 1. Preheat oven to 180 C. 2. Cook pasta in large saucepan of boiling salted water, following packet directions. Drain and return to saucepan. 3. Meanwhile, heat oil in frying pan over medium-high heat. Add garlic, onion and mushrooms and cook, stirring often, for 3 minutes or until softened. 4. Add mushroom mixture, pasta sauce, chicken, 1/2 cup cheese and spinach to hot pasta. Season with freshly ground black pepper. Stir gently to combine. 5. Spoon mixture into a deep baking dish. Top with remaining cheese and bake for minutes or until golden and heated through.

6 Roast Meat and Vegetable Pie Left with a lot of leftovers from your roast meal? Why not make them into a pie for another delicious meal. 1 tablespoon olive oil 1 brown onion, 2 cloves garlic 400g sliced roast meat, 700g roast vegetables, 1 cup reduced salt stock (vegetable, chicken or beef) ½ cup meat gravy ½ cup frozen peas 1 sheet ready-rolled frozen reduced fat puff pastry, partially thawed BBQ Roasts 4 eggs 1 cup roasted vegetables cut into 2cm pieces 2 tablespoons grated parmesan cheese ¼ cup shredded basil leaves (or other fresh herbs) Salad to serve 1. Preheat oven to 200 C/180 C fan-forced. 2. Heat oil in frying pan over medium-high heat. 3. Add onion and garlic. Cook, stirring, for 3 minutes or until onion is soft. 4. Add roast meat and roast vegetables. Cook, stirring occasionally, for 3-5 minutes or until meat has browned. 5. Using a fork, squash cloves of garlic against the side of the pan. 6. Stir in gravy and stock and bring to boil. 7. Add peas and medium. Simmer, stirring occasionally, for 5 minutes or until the sauce has thickened. 8. Spoon mixture into a 5cm deep, 22cm ovenproof dish. Place pastry over filling, pressing down edges to secure to the dish. Using a small, sharp knife, make 4 cuts in top of pastry to allow steam to escape. 9. Bake for 20 minutes or until pastry is golden and puffed. 1. Preheat grill to high. Place eggs in bowl and whisk lightly. Season with freshly ground black pepper. Place vegetables into a 20cm frypan with heatproof handle and warm over medium heat for 1-2 minutes. 2. Add eggs and low. Cover and cook until eggs have almost set. 3. Sprinkle over the parmesan cheese and shredded basil. 4. Place frypan under grill for 3-4 minutes or until golden and puffed. 5. Slice into wedges and serve with salad on the side.