Light Relief! 136 preventionmag.com.au

Transcription

1 Light Relief! funny-girl-turned-foodie Jane kennedy has a way of eating what she loves without going up a dress size. try her easy summer recipes by Karen Burge photography MARK ROPER popular former tv personality Jane Kennedy (think Frontline and The Late Show) spends a lot of time these days de-boombahing * meals. A passionate home cook, Kennedy knows all too well that what you really enjoy eating and what you can reasonably eat without busting out of your clothes may be worlds apart. But creativity in the kitchen helped her develop her own satisfying and indulgent meals, with a healthier, lower-kilojoule edge. Using fresh herbs, citrus, chillies and spices, Kennedy pumps up the flavour of her dishes while stealthily removing fat. Part of my everyday mission has been revamping regular dishes that are traditionally boombah, meaning they don t work for me. They might be high in kilojoules and fat, or maybe they re made with a lot of white processed carbs, explains Kennedy. It was the only way I could satisfy my appetite and feel I wasn t missing out. (continued on p. 138) *Boombah (adj) Word to describe food that makes your bum look big in everything 136 preventionmag.com.au

2 cook! Radishes & Anchovy Butter This is so summery, so French and so groovy. Don t freak out about the butter you need only a small dab on each radish for impact. Oh, and get over your I don t like anchovies whinge. Seriously, they just give food a salty kick. Stop thinking about what they look like! prep time: 10 minutes SERVings: g tin good-quality anchovies in oil 125 g organic unsalted butter, softened 1 garlic clove, chopped Squeeze of lemon juice 1 bunch radishes Drain anchovies and whiz in a food processor. Add butter, garlic and lemon juice; process until all ingredients are well-combined. Wash and trim radishes and serve with anchovy butter. NUTRITIONAL INFO PER SERVING 515 kj (123 cal), 1 g protein, 0 g carbs, 0 g fibre, 13 g fat (9 g sat fat), 200 mg sodium november

3 (continued from p. 136) In her latest cookbook, OMG! I Can Eat That? Indulgent Food Minus the Boombah ($39.95; Hardie Grant), Kennedy shares much-loved recipes, from tapas-style meals perfect for entertaining to family favourites. Kennedy best known for her work on TV shows such as The D-Generation and for her role as co-producer of hit Aussie films The Dish and The Castle is married to comedian Rob Sitch, and the couple has five children (all under the age of 10!). She loves entertaining but insists that recipes need to be simple in her household, because at 6 pm, even on Saturday nights when she s invited friends to dinner, her own ravenous tribe comes running. So her book is full of easy, inspiring ways to feed a hungry horde without leaving anyone feeling like an overstuffed sofa. In the past, entertaining, to me, meant generosity. I still like to feel generous in my hospitality, but I m backing off with serving sizes. I think we re all eating too much food our plates are exploding, she says. With my recipes, I m trying to encourage people to feel satisfied but not full. For Kennedy, presentation can also go a long way towards wowing your guests. They say you eat with your eyes, and after the success of MasterChef, people are keen on plating-up; we ve seen the difference between something that looks pretty rank and something that s had a little bit of extra care go into it. I think people get a kick out of presenting a nicelooking plate of food. Here, Kennedy shares some highlights from her kitchen dishes that both look and taste the business. I love preparing little nibbles and starters. They re yummy; you just can t eat the whole bowl yourself! 138 preventionmag.com.au

4 cook! Zucchini Chips with Aioli Zucchini Chips with Aioli These light, tasty vegie chips will make you feel like you re cheating. Cook just before you re ready to serve. prep time: 10 minutes cooking time: 12 minutes SERVINGS: 6 ChIPS 3 large zucchini Sea salt Freshly ground black pepper Pinch of dried chilli flakes 2 tbs olive oil AiOLi 1 tbs light mayonnaise 1 tbs Greek yoghurt 2 small garlic cloves, crushed 2 tsp lemon juice NUTRITIONAL INFO PER SERVING 343 kj (82 cal), 1 g protein, 2 g carbs, 1 g fibre, 7 g fat (1 g sat fat), 92 mg sodium Preheat oven to 200 C. Line two baking trays with baking paper. Using a vegetable peeler or a thin slicer, shave enough zucchini to cover the baking trays. Season with salt, pepper and chilli flakes; flick with olive oil. Bake until chips turn golden brown (about 10 to 12 minutes). Remove from oven and let cool on baking tray until they feel crisp. make aioli: combine all ingredients in a small bowl and serve alongside chips. november

5 Lamb Loin with Dukkah, Parsley & Spanish-Onion Salad 140 preventionmag.com.au

6 cook! Lamb Loin with Dukkah, Parsley & Spanish-Onion Salad Dukkah is spicy, nutty and tasty my obsession with sesame seeds continues! prep time: 15 minutes cooking time: 10 minutes SERVings: cup dukkah 2 loins of lamb (about 220 g each) Sea salt Freshly ground black pepper 4 tbs olive oil, plus more for drizzling 2 cups flat-leaf-parsley leaves 1 telegraph cucumber, sliced diagonally 1 large Spanish onion, finely sliced Juice of 1 lemon Place dukkah on a plate. Season lamb with salt and pepper, and roll in the dukkah. Heat olive oil in a non-stick frypan over medium-high heat. Cook lamb for approximately 2 or 3 minutes on one side, then flip and cook for another 2 minutes. Remove from pan and set aside to rest. Combine parsley, cucumber and onion in a bowl. Season with salt and pepper, drizzle with olive oil and add lemon juice. Toss. slice each loin diagonally and divide among 4 plates, with the salad on the side. This dish also pairs well with spicy roast pumpkin. I could eat seafood every night. We re so lucky in Australia to have such variety NUTRITIONAL INFO PER SERVING 2,387 kj (570 cal), 30 g protein, 4 g carbs, 4 g fibre, 48 g fat (14 g sat fat), 194 mg sodium november

7 Chicken Parmigiana Forget pub-sized parmigiana! This version has all the taste and satisfaction in a reasonable serving. prep time: 20 minutes cooking time: 30 minutes SERVings: 4 4 skinless chicken breasts (110 g each) Sea salt Freshly ground black pepper 100 g almond meal Zest of half a lemon 2 tsp butter 1 tbs olive oil 2 cups tomato passata 120 g light mozzarella cheese, grated Cherry tomatoes, to serve 1 head iceberg lettuce, cut into wedges, to serve Preheat oven to 180 C. Flatten chicken breasts and season with salt and pepper. Pour almond meal onto a plate; add lemon zest. Coat chicken with this mixture. Heat butter and olive oil in a nonstick frypan over medium heat. Add chicken and reduce heat. Cook chicken for approximately 10 minutes on one side; flip and cook for another 6 minutes. Drain on paper towel. Transfer chicken to a glass or porcelain baking dish. Pour passata over chicken, sprinkle with cheese and place in the oven. Bake until bubbling (about 10 minutes). serve with tomatoes and lettuce. NUTRITIONAL INFO PER SERVING 1,969 kj (470 cal), 40 g protein, 4 g carbs, 4 g fibre, 32 g fat (8 g sat fat), 364 mg sodium 142 preventionmag.com.au

8 cook! Crisp-Skinned Salmon with Roast Vegies Don t be afraid to cook seafood! This fish dish is so easy and so colourful. prep time: 5 minutes cooking time: 20 minutes SERVings: 4 12 large cherry tomatoes 20 asparagus spears, woody ends trimmed 2 garlic cloves, chopped 1 tbs olive oil, plus more for drizzling Sea salt Freshly ground black pepper 4 salmon fillets (150 g each), skin on Squeeze of lemon juice Preheat oven to 180 C. Line a baking tray with baking paper. Place tomatoes, asparagus, garlic, olive oil, salt and pepper in a bowl and mix until vegies are well-coated. Transfer vegies to tray; roast for approximately 10 minutes. Keep warm. Meanwhile, Prepare salmon: rub olive oil into fish s skin and season with salt and pepper. Heat a non-stick frypan over medium-high heat. When pan is hot, place salmon, skin side down, into the pan. cook for 3 minutes (don t turn it before then). Flip; cook another 2 minutes. Remove salmon from pan and transfer to 4 plates. Serve salmon immediately with tomatoes and asparagus. NUTRITIONAL INFO PER SERVING 1,127 kj (270 cal), 31 g protein, 2 g carbs, 2 g fibre, 15 g fat (3 g sat fat), 167 mg sodium november

9 Lemon Cheesecake Sticking with the small-serving approach, these dollops of lemony cream satisfy the sweetest of sweet tooths at the end of a meal. prep time: 20 minutes cooking time: 5 minutes SERVings: 4 NUTRITIONAL INFO PER SERVING 1,600 kj (382 cal), 17 g protein, 8 g carbs, 2 g fibre, 32 g fat (13 g sat fat), 331 mg sodium 250 g light ricotta cheese 250 g light cream cheese Zest and juice of 1 lemon 4 tsp coconut sugar or palm sugar, divided 2 tsp unsalted butter 1 cup almond meal MIX ricotta, cream cheese, lemon zest and juice, and 2 tsp sugar until well combined. Melt butter and combine with almond meal and remaining sugar. Spoon some of the almond-meal mixture into the bottom of 4 cocktail glasses. Top with cheesecake mixture. Refrigerate until ready to serve. 144 preventionmag.com.au