Cook Book. In association with PRACTICAL IDEAS FROM THE EXPERTS

Transcription

1 Cook Book In association with PRACTICAL IDEAS FROM THE EXPERTS

2 Whether you re cooking a feast for a family gathering or whipping up a snack before settling down for a night in with just you and a great DVD, Goldair kitchen appliances make the job easy. After all we have been a New Zealand brand for over 30 years so we understand what Kiwis want. In today s kitchens we need products that do the job properly, are simple to use and easy to clean. But often in the daily rush to get the family fed you may not realise how much more you can do with your electric frying pan, slow cooker or wok. If you re tired of the same old stews or pasta bakes we are proud to be able to bring you a taste of the new in our Goldair Winter Cookbook. 2 We have teamed up with Healthy Food Guide, New Zealand s favourite food magazine for healthy living, to find a range of delicious recipes suitable for different Goldair appliances. Like Goldair, Healthy Food Guide believes in making it easier to eat well, not harder. Healthy food options don t have to be boring but can taste great and be simple to make. All the recipes in this booklet have been developed in consultation with dietitians and nutritionists and include a nutrition analysis. After all, eating healthily means you ll still be cooking with us for another 30 years!

3 Featured Products FRY PANS WOKS RICE COOKERS With non-stick coatings, variable temperature controls and heat-resistant handles for easy, safe handling, fry pans allow you to fry, poach, bake, roast, steam or boil virtually anything. Perfect for creating fast, easy and health-conscious meals. As well as stir-fries woks can also be used for steaming, deep frying or roasting. Take the guess work out of making rice with automatic controls that monitor the heat and timing for perfect fluffy rice. S COOKERS GRILL PRESSES MINI OVENS Put dinner in the slow cooker before heading to work and you ll come home to a succulent, tasty meal. Non-stick plates and drip trays allow low or no fat cooking from searing steaks to grilling sandwiches. The floating lid allows you to pack your Panini with a range of tasty ingredients. Saves space and energy while still allowing you to bake, roast, broil and toast. Varying heat selections and adjustable thermostat. 3 3

4 Fragrant Curry Time to make: 30 minutes Cost: $5.28 per serve 2 cups rice 4 cups cold water salt, to season 1-2 teaspoons curry paste (we used green curry paste) 2 teaspoons grated fresh ginger 1 teaspoon sunflower oil 250g button mushrooms, sliced 1 quantity savoury mince* (Heat 1 tablespoon olive oil in a large saucepan. Add 1 small leek, 2 stalks celery and 1 carrot (all finely chopped) and a tablespoon chopped fresh rosemary. Season with salt and pepper. Cook, stirring, for 10 minutes until softened. Add 400g chicken or pork mince and break it up with a wooden spoon or spatula. Cook, stirring, for 10 minutes until almost cooked. Add 1 cup chicken or vegetable stock. Cover and bring to the boil over a high heat. Remove lid. Simmer for minutes until liquid has evaporated and everything is cooked.) 400g can light coconut milk 2 cups chopped broccoli small handful coriander, chopped 2 tablespoons sliced almonds lime wedges, to serve Put rice in a large pan with water. Season with salt, cover and bring to the boil. Simmer for minutes until tender and water has absorbed. Meanwhile, put curry paste and ginger in a large pan and heat gently for 1-2 minutes to warm the spices add sunflower oil if paste is very dry. Add mushrooms. Cook, stirring, for 6-8 minutes until golden. Add savoury mince and cook for 5 minutes until heated through, then stir in coconut milk. Cover and bring to the boil, then add broccoli. Cook for 2 minutes until just tender. Divide among 4 bowls. Scatter over coriander and almonds. Serve with rice and lime wedges to squeeze over. HIGH FIBRE FAT FRY PANS Energy 2470kJ/590cals 31g 22g 5g 65g 5g 7g 650mg 100mg 3.5mg 4 Recipe: Jennie Milsom, Photography: Joanna Wickham

5 Cafe Scramble with Smoked Salmon Portions: 6 Time to make: 20 minutes Cost: $2.90 per serve 8 baby red-skinned potatoes, cut in thick slices (or use bigger potatoes cut in chunks) 1 ½ tablespoons oil, for frying 1 red onion, thinly sliced 1 red capsicum, cut in small pieces 1 cup button mushrooms, cut in quarters Pinch chilli flakes 2 tablespoons capers, chopped 3 spring onions, finely sliced 8 eggs salt and pepper, to season 1/3 cup trim milk 100g cold-smoked salmon slices, cut in thin slivers Handful parsley or chives, chopped FAT kj Place prepared potatoes in a pot of cold water and bring to the boil. Boil for 3 minutes then drain. Return pan to the heat to dry potatoes. In a large frying pan, heat oil and add potatoes. Fry until golden and crispy. Toss in onion and capsicum pieces. When they begin to soften, add mushrooms. Stir in chilli flakes, capers and spring onion. Then prepare eggs. Break eggs into a bowl, season with salt and pepper and add milk, half the salmon and half the chopped herbs. Step 4: Heat a sray of oil in a non-stick pan. Gently scramble eggs and mix with vegetables. When eggs are set, spoon mixture on to a warmed platter or plates. Top with remaining salmon and sprinkle remaining herbs on top. PER SERVE (6 serves) FRY PANS Energy 1220kJ/291cals 17g 13g 3g 30g 4g 3g 720mg 100mg 3.5mg Recipe: Sophie Gray, Photography: Joanna Wickham 5

6 Healthy Green Fish Curry Time to make: 25 minutes Cost: $4.23 per serve Rice bran oil spray 400g firm white fish (we used terakihi) 1 tablespoon green curry paste (or more or less to taste) 1 x 400g can of coconutflavoured evaporated milk or lite coconut milk 1 cup frozen peas 200g (about a cup) of green beans 1/2 snow peas cup (optional) 3 teaspoons fish sauce 2 teaspoons sugar 1 Lime zest, and juice to taste Heat a non-stick pan to a medium heat. Spray with a little oil spray. Add the curry paste and fry for a minute until fragrant (when the smell hits your nose, it s ready). Add the coconut milk and turn the heat down to a gentle simmer. Simmer for 10 minutes or so, stirring occasionally. When the liquid has reduced, add the beans, snow peas and fish. Stir to combine. Add the fish sauce and sugar, taste, and adjust to suit. Add the peas and lime zest. Cook just until the fish is cooked through, then remove from the heat. Add the lime juice and garnish with mint or basil. Serve with plain jasmine rice or brown rice, which has a nuttiness that really works nicely with the flavours in the curry. FAT Energy 810kJ/194cals 21.6g 11.3g 6.3g 7.0g 4.8g 3.2g 600mg 80mg 1.7mg FRY PANS 6 Recipe: Niki Bezzant, Photography: Joanna Wickham

7 Vegetable Pilaf Time to make: 25 minutes Cost: $2.55 per serve 1 tablespoon olive oil 400g frozen Chinese vegetable stir-fry mix 275g long-grain rice 600ml vegetable stock 400g can chickpeas, drained, rinsed 65g baby spinach Heat oil in a large non-stick pan. Add vegetable mix and cook for 4-5 minutes. Add rice and cook for 1-2 minutes. Pour stock over with 500ml water. Season with salt and pepper. Bring to the boil. Reduce heat, then simmer uncovered for minutes, or until most of the liquid has evaporated and rice is tender. Remove from heat. Stir in chickpeas and spinach. Cover with a tight-fitting lid and leave to stand for 5 minutes until spinach and chickpeas are heated through. Step 4: Season to taste. Separate and fluff rice with fork. Serve immediately. FAT diabetes HIGH FIBRE kj Energy 1760kJ/420cals 14g 6g 1g 75g $ MONEY SAVER 8g 9g 590mg 60mg 3mg FRY PANS Recipe: Sarah Swain, Photography: Melanie Jenkins 7

8 Combination Stir-Fried Rice Time to make: 20 minutes plus marinating time Cost: $5.09 per serve 500g instant whole grain rice or 3 cups boiled brown rice 1 tablespoon olive oil 1 red capsicum, cut in strips 3 spring onions, chopped 1 small cucumber, diced 2 cups (about 300g) frozen prawns, thawed 1 skinless chicken breast, cooked, diced 3 eggs, lightly beaten 1 cup frozen peas 3-4 tablespoons salt-reduced soy sauce 2 tablespoons chopped fresh parsley or fresh coriander pepper, to season Cook rice according to packet instructions. Heat oil in a wok or large frying pan for a few minutes. Add capsicum, onion and cucumber to pan. Stir-fry for 3-4 minutes. Add prawns and chicken. Stir-fry for 3 more minutes. Add eggs to pan and cook, stirring gently, until just scrambled. Add rice, peas and soy sauce. Stir until eggs are evenly distributed. Serve sprinkled with chopped herbs and seasoned to taste. HIGH FAT IRON HIGH diabetes FIBRE Energy 1870kJ/448cals 30g 13g 3g 50g 5g 6g 590mg 100mg 5mg WOKS 8 Recipe: Sarah Swain Photography: Melanie Jenkins

9 Lamb and Vegetable Noodle Stir fry Time to make: 20 minutes plus marinating time Cost: $4.88 per serve 400g packet fresh rice noodles 1/2 teaspoon vegetable oil 400g lean lamb fillet, thinly sliced diagonally 125g baby corn 1 red capsicum, deseeded, cut in thin strips 150g sugar snap peas 4 spring onions, thinly sliced 3 tablespoons kecap manis (sweet soy sauce) 1/4 cup salt-reduced chicken stock Cook rice noodles following packet directions. Drain. Meanwhile, brush a wok (with a lid) with oil. Heat over a high heat, swirling oil to coat pan. Cook lamb in batches for 2 minutes each batch, or until browned. Remove. Reheat wok. Add corn, capsicum and peas. Stir-fry for 1 minute. Add spring onions. Stir-fry for 1 more minute. Add kecap manis and stock. Cover and cook until vegetables are tender. Step 4: Return lamb and noodles to wok. Cook, stirring occasionally, for 2 minutes, or until lamb and noodles are heated through. Serve. FAT HIGH diabetes IRON kj Energy 1350kJ/323cals 29g 6g 2g 40g 5g 3g 1330mg 60mg 4.5mg WOKS Recipe: Dixie Elliot, Photography: Andre Martin 9 5

10 Quick Prawn Risotto Time to make: 15 minutes plus marinating time Cost: $4.58 per serve 1 teaspoon olive oil 1 onion, diced 2 x 250g pouches 90 seconds white rice 1 1/2 cups chicken stock 1 lemon, finely grated rind and 1/4 cup juice 2 tablespoons grated parmesan 750g cooked prawns, peeled, de-veined (about 6 per person) 1/2 cup torn basil leaves (optional) pepper, to season extra parmesan, shaved, to serve 2 cups rocket, to serve Heat oil in a deep non-stick frying pan or wok on a medium heat. Add onion. Cook for 3 minutes, or until soft. Add rice and stir until well combined. Add stock, lemon rind and juice. Stir until well combined and mixture comes to the boil. Reduce heat and simmer for 6-8 minutes, or until rice is hot and liquid has reduced by two-thirds. Add parmesan and prawns. Stir until well combined. Cook for 1 minute, or until prawns are heated through. Stir basil through, if using. Season risotto with pepper. Serve topped with extra parmesan and rocket on the side. FAT HIGH diabetes CALCIUM Energy 2020kJ/482cals 47g 5g 2g 55g 4g 2g 950mg 360mg 2.5mg WOKS 10 Recipe: Dixie Elliot, Photography: Andre Martin

11 Satay Chicken Noodle Stir fry Time to make: 15 minutes Cost: $4.60 per serve 2 teaspoons peanut oil 600g skinless chicken breast fillets, cut in strips 4 cups mixed vegetables, suitable for stir-frying, or frozen stir-fry vegetables 375g thin hokkien noodles 3 tablespoons reduced fat peanut butter 1/3 cup sweet chilli sauce 2 tablespoons water Heat half the oil in a wok over a high heat. Add chicken and stirfry for 5-6 minutes. Transfer to a plate. Add remaining oil to wok, and stir-fry vegetables for 5-6 minutes. Cook noodles following packet directions. Set aside. Return chicken to wok. Add noodles. Toss to combine and stir-fry for 3 minutes or until vegetables are almost tender. In a bowl, mix peanut butter, chilli sauce and water. Add to wok. Stir to combine. Cook for 2-3 minutes. Divide among 4 bowls to serve. HIGH FIBRE FAT SODIUM Energy 1940kJ/465cals 43g 12g 3g 20g 15g 7g 440mg 70mg 2.5mg WOKS Recipe: Chrissy Freer, Dixie Elliot, Photography: Andre Martin 11

12 Honey and Soy Chicken with Cashews Time to make: 20 minutes Cost: $3.01 per serve 3 carrots, peeled, cut into batons 3 skinless, boneless chicken breasts 1 tablespoon olive oil 1 tablespoon liquid honey 2 tablespoons salt reduced soy sauce 2 tablespoons cashew nuts, crushed Steam carrots, or cook in a large pot of boiling water until tender. Drain and set aside. Cut chicken in strips. Heat oil in a non-stick pan and add chicken to brown. Add honey and soy sauce, then stir in carrots. Cook for 2 minutes. Step 4: Sprinkle with cashews. Serve with rice, lightly steamed spinach, and garnish with fresh parsley. FAT diabetes SODIUM kj Energy 1120kJ/265cals 32g 9g 2g 20g $ MONEY SAVER MONEY SAVER 15g 2g 360mg 30mg 1.5mg RICE COOKERS 12 Recipe: Rebecca Heslop, Photography: Melanie Jenkins

13 Coconut Prawns with Peanuts and Basil Time to make: 20 minutes Cost: $4.13 per serve Chicken spice mix (pre-made) 3 cups broccoli florets 1 tablespoon olive oil 500g pack frozen prawns, defrosted 270g can light coconut milk 1/2 teaspoon dried lemongrass 2 tablespoon unsalted peanuts, crushed 1/2 cup fresh basil Cook broccoli in a large pot of boiling water until tender, then drain. Set aside. Heat oil in a non-stick pan. Add prawns and cook for 2 minutes until cooked. Stir in coconut milk. Bring to a simmer. Add lemongrass and cook for two more minutes. Add peanuts. Add basil and add to pan. Add broccoli. Stir gently to coat in sauce. Step 4: Serve with rice and cooked carrots. GLUTEN FREE FAT HIGH diabetes IRON kj RICE COOKERS Energy 980kJ/235cals 24g 12g 8g 10g 3g 4g 510mg 110mg 4.5mg Recipe: Rebecca Heslop, Photography: Melanie Jenkins 13

14 Rice Based Salsa Pizza Time to make: 30 minutes Cost: $2.73 per serve 600g cooked long-grain rice 2 spring onions, finely chopped 2 eggs, beaten 1/4 cup tomato passata 1 teaspoon dried mixed herbs 1/2 cup grated reduced-fat cheese olive oil spray 300g jar salsa sauce 150g chopped leftover meat such as lean chicken, pork or beef 1 cup mushrooms, sliced 1 cup leftover mixed vegetables Preheat oven to 180 C. Place rice in a large bowl. Add spring onions, eggs, passata, herbs and a third of the cheese. Mix well. Divide the mixture into 4 even portions. Using your hands, flatten and shape into pizza bases. Place on a lightly greased baking tray. Oven-bake for 10 minutes until lightly golden. Remove rice bases from oven. Top with salsa, meat, mushrooms, vegetables and the remaining cheese. Step 4: Spray with a little oil and bake for 10 more minutes. Scatter with fresh basil to serve. HIGH CALCIUM FAT GLUTEN diabetes FREE SODIUM kj RICE COOKERS Energy 1720kJ/415cals 26g 16g 7g 45g 6g 4g 390mg 320mg 2.5mg 14 Recipe: Sarah Swain, Photography: Melanie Jenkins

15 Soy Seared Fish with Ginger Rice and Chinese Greens Portions: 2 Time to make: 25 minutes Cost: $3.00 per serve 1/2 cup long grain rice 2 x 150g white fish (tuna, john dory, hoki, flounder, cod) olive oil spray 2 tablespoons salt-reduced soy sauce 1 teaspoon thinly sliced fresh ginger Bunch green beans, sliced 200g (1 large bunch) gai laan or other Chinese greens. Sesame seeds, to serve Cook rice following packet directions. Drain and set aside, keeping warm. Heat a large, heavy-based frying pan until hot. Spray both sides of the white fish with oil then cook, turning once, for 2 minutes on each side. Add soy sauce to pan. Gently but quickly turn fish to coat both sides as the sauce forms a glaze. Remove fish from pan. Add beans and Chinese greens to pan and toss for 2-3 minutes, or until wilted. Step 4: Stir ginger into warm rice. Divide between serving plates. Arrange fish on rice. Sprinkle fish with sesame seeds. FAT kj PER SERVE (2 serves) RICE COOKERS Energy 1482kJ/354cals 30g 6g 1g 47g 7g 5g 620mg 90mg 2.5mg Recipe: Niki Bezzant, Photography: Andre Martin 15

16 Niki s Crockpot Lamb Curry Portions: 6 Time to make: 9hrs 15 minutes Cost: $3.00 per serve 750g lamb (we used shoulder chops) 1 onion, sliced 1 clove garlic, chopped cooking oil spray 2 tablespoons medium curry powder 1 teaspoon turmeric 2 teaspoons cumin 1/2 teaspoon cinnamon 1/2 teaspoon salt 1 teaspoon pepper 1 tablespoon finely chopped or grated fresh ginger 1 large potato, scrubbed, diced 2 carrots, peeled, sliced 1 fresh chilli, sliced 2 kaffir lime leaves, sliced (optional) 1 stalk lemongrass, sliced 2 x 270ml cans light coconut cream 1 can water (use coconut cream can) Trim lamb and cut in 2cm chunks. Brown onion and garlic in a non-stick pan using some oil spray. Mix all dry spices together. Place all ingredients into the slow cooker. Mix well. Cook on low for 9 hours. Garnish with fresh coriander and serve with rice and chutney. kj SODIUM HIGH IRON PER SERVE (6 serves) S COOKERS Energy 1000kJ/239cals 27g 11g 7g 10g 3g 3g 310mg 60mg 5.5mg 16 Recipe: Niki Bezzant Photography: Melanie Jenkins

17 Rebecca s Spicy Beef Portions: 6 Time to make: 8 hours 15 minutes Cost: $3.40 per serve 900g blade steak 1 tablespoon flour 1/2 teaspoon salt 1 teaspoon pepper 1/2 teaspoon ground ginger 1 onion, peeled, thinly sliced 400g can chopped tomatoes 400g can kidney beans, drained, rinsed 1 green capsicum, chopped 3 medium carrots, peeled, cut in quarters lengthways 2 dried bay leaves 2 tablespoons brown sugar 2 tablespoons red wine vinegar 1 teaspoon crushed garlic 2 tablespoons Worcestershire sauce Trim excess fat from steak and chop in chunks. Toss meat in flour, salt and pepper, and ginger. Fry in a non-stick pan until meat is evenly browned. Use a little oil spray if necessary. Place in the slow cooker with the remaining ingredients. Stir well. Cook for 7-8 hours on a low setting, or 4 hours on high. Adjust seasoning. Serve with kumara mash and green beans. FAT HIGH diabetes FIBRE kj SODIUM HIGH IRON PER SERVE (6 serves) S COOKERS Energy 1260kJ/304cals 40g 8g 3g 15g 7g 6g 460mg 80mg 5.5mg Recipe: Rebecca Heslop, Photography: Melanie Jenkins 17

18 Sarah s Lamb and Cannellini Soup Time to make: 8 hrs 15 minutes Cost: $3.25 per serve 1 onion, finely sliced cooking oil spray 1 lamb shank 1 carrot, peeled, sliced 2 stalks celery, sliced 1 red capsicum, chargrilled, chopped 2 teaspoons sugar 400g can Italian tomatoes with herbs 1 cup red wine 2 cups water 400g can cannellini beans, drained, rinsed 2 cups fresh spinach 1 teaspoon pepper Brown onion in a little oil spray in a non-stick pan. Place in the slow cooker. Brown lamb shank in a little oil spray and a place in slow cooker. with all the remaining ingredients except beans, spinach and seasoning. Mix well. Cook on low for 7 hours. Stir in beans and spinach and cook for 1 more hour. Remove shank from soup. Cool slightly and shred lamb. Return to soup. Season and serve. FAT HIGH diabetes FIBRE kj S COOKERS Energy 1050kJ/250cals 18g 5g 2g 20g 14g 7g 1130mg 120mg 4mg 18 Recipe: Sarah Swain, Photography: Melanie Jenkins

19 Pea and Ham Soup Time to make: 30 minutes Cost: $2.38 per serve 1 ham or bacon hock 1 large onion, diced 2 cloves garlic, chopped 2 carrots, diced 1 stick celery, diced 3 bay leaves 500g yellow or green split peas 1.5 litres water Basil or parsley to garnish Freshly ground black pepper Place all ingredients in slow cooker, adding the water last. Put the lid on and cook on high for 4-5 hours or on low for 8-10 hours, until the peas are very soft and the ham falls off the bone. Remove ham bone from the slow cooker and remove the fat and meat from the bone. Discard fat. Roughly chop the meat and add back to the soup. Garnish with pepper and basil or parsley. FAT HIGH diabetes FIBRE kj SODIUM HIGH IRON GLUTEN FREE PER SERVE (4 serves excludes toast) Energy 1240kJ/296cals 23g 2g 1g 45g 4g 7g 390mg 70mg 5.5mg S COOKERS Credits: Recipe: Amanda Lennon, Photography: Cath Musca 19

20 Corn, Salmon and Chilli Quesadilla Time to make: 15 minutes Cost: $2.47 per serve 210g can pink salmon in brine 125g can corn kernels, drained (or kernels from 2 cobs fresh corn) 1/4 cup low-fat cottage cheese 2 spring onions, finely chopped 1 long red chilli, finely chopped 8 flour tortillas 1/3 cup reduced-fat grated cheese Cooking oil spray Preheat a sandwich press or flat frying pan. Place salmon, corn, cottage cheese, onion and chilli in a bowl. Season with pepper and stir to combine. Spread some of the salmon mixture over one tortilla, leaving a 0.5cm border. Top with cheddar cheese and another tortilla. Spray lightly with oil. Place in sandwich press and cook for 4-5 minutes or until golden and hot (or in a pan, cook on one side for 2 minutes, then turn with a spatula and repeat on the other side). Transfer to a plate with a non-stick spatula. Repeat with remaining salmon mixture and tortillas. Cut into wedges to serve. Energy 1750kJ/417cals 21.3g 15.6g 4.5g 48.5g 3.5g 3.3g 735mg 165mg 2.2mg GRILL PRESSES 20 Recipe: Amanda Lennon, Photography: Cath Muscat

21 Bean and Cheese Tortillas Portions: 3 Time to make: 10 minutes Cost: $2.19 per serve 6 flour tortillas 420g can chilli beans 1/2 cup grated cheese 1/2 cup chopped fresh coriander 1/2 red onion, sliced Preheat sandwich press. Spray olive oil on one side of each tortilla. In a large bowl, combine chilli beans, cheese, coriander and onion. Step 4: Place oiled side of tortilla on the press, then carefully spoon chilli bean mixture onto tortilla. Fold. Step 5: Cook until crisp. HIGH FIBRE PER SERVE (3 serves) GRILL PRESSES Energy 2090kJ 18g 14g 5g 70g 14g 7g 660mg 190mg 2.5mg Recipe: Sarah Swain Photography: Melanie Jenkins 21

22 Fruity Dessert Pastries Time to make: 20 minutes Cost: $1.25 per serve 2 apples, peeled and thinly sliced 1/2 cup peach or mango slices, fresh or canned 1/2 banana, chopped 1/4 cup dried apricots, finely chopped 1/4 teaspoon cinnamon 1 tablespoon orange juice 1 tablespoon brown sugar, plus extra for sprinkling 8 sheets filo pastry Spray oil Preheat the sandwich press. Place the fruit in a bowl with cinnamon, juice and sugar and mix well. Set aside for 5-10 minutes. Lay out a sheet of filo, keeping the remaining sheets covered. Spray the filo lightly with cooking spray and sprinkle on a little brown sugar. Spread over the filo sheet, then fold the sheet in half lengthways. Spray with oil and place a spoonful of fruit at one end. Roll over a couple of times then fold in both sides. Roll again until you form a neat package. Repeat for remaining filo sheets. Spray rolled pastries lightly with spray oil. Place on the sandwich press and cook for 5 minutes, until filling is warm and the pastry is crisp and golden on both sides. FAT kj GRILL PRESSES Energy 820kJ 3.4g 4.4g 0.4g 36.2g *See page 93 for details 20.3g 3.3g 175mg 25mg 1.0mg 22 Recipe: Sophie Gray, Niki Bezzant Photography: Joanna Wickham

23 Beef Enchiladas Time to make: 20 minutes Cost: $3.23 per serve 400g lean beef mince 300g jar salsa sauce 420g can borlotti beans 4 flour tortillas 1/2 cup grated reduced-fat cheese 1 small ripe avocado (or 1/2 large avocado) Place mince in a non-stick pan and cook until evenly browned. Add salsa and cook for a few more minutes. Drain and rinse beans. Add to mince. Heat through. Warm tortillas. Add a quarter of the filling to the centre of each tortilla, Sprinkle with cheese. Wrap and secure with a cocktail stick. Step 4: Place under grill and cook until melted. Garnish with diced avocado. Serve with a mixed salad and sprinkle with parsley, if desired. HIGH IRON FAT HIGH diabetes FIBRE SODIUM Energy 1950kJ/464cals 35g 21g 7g 30g $ MONEY SAVER MONEY SAVER 3g 7g 480mg 190mg 6.5mg GRILL PRESSES Recipe: Sarah Swain, Photography: Melanie Jenkins 23

24 Brussels Sprout and Potato Gratin Time to make: 45 minutes Cost: $3.50 per serve 4 large potatoes, scrubbed, sliced in 1/2 cm slices 500g Brussels sprouts, outer leaves removed, sliced 1/2 cup trim milk 1/4 cup grated parmesan 4 x 120g sirloin or beef fillet steaks 1 tablespoon oil Preheat oven to 200 C. Place one third of the potatoes in a layer in the bottom of a baking dish. Add a layer of Brussels sprouts slices and continue alternate layers until all vegetables are used. Pour milk over. Bake for 35 minutes. Remove from oven and sprinkle parmesan over. Cook for 5 more minutes, or until potatoes are tender and milk is absorbed. Pan-fry steaks in oil to your liking and place on dish alongside gratin. Serve with a green salad. SODIUM FAT HIGH diabetes FIBRE HIGH IRON kj Energy 1650kJ/395cals 40g 14g 5g 30g GLUTEN FREE $ MONEY SAVER 6g 6g 140mg 170mg 5mg MINI OVENS 24 Recipe: Niki Bezzant Photography: Melanie Jenkins

25 Mini Chicken Meat Loaves Time to make: 30 minutes Cost: $2.70 per serve 1 onion, diced 1 clove garlic, finely chopped 400g chicken mince 3 slices whole grain bread, made into crumbs 1 tablespoon pizza-flavoured tomato paste or tomato pesto 1/3 cup chopped fresh herbs such as basil, coriander, parsley Preheat oven to 180 C. Heat a non-stick pan with oil spray. Cook onion and garlic until softened. Place in a large bowl. Add the remaining ingredients. Mix together with clean hands to combine well. Spray an 8-hole muffin tin with oil. Divide the mixture between the holes, rounding the tops. Bake for minutes until golden-coloured and cooked through. Serve with mashed potatoes, green beans, and gravy or relish. Garnish with flat-leaf parsley. SODIUM FAT kj diabetes $ MONEY SAVER Energy 1090kJ/261cals 23g 12g 3g 15g 3g 2g 240mg 60mg 2mg MINI OVENS Recipe: Niki Bezzant Photography: Melanie Jenkins 25

26 Fish and Potato Bake Time to make: 30 minutes Cost: $3.00 per serve 4 large potatoes, scrubbed, sliced in 1cm slices olive oil spray 4 white fish fillets (frozen are fine) 3 tablespoons basil pesto 1 head broccoli, cut in florets, or 2 cups frozen broccoli 12 pitted kalamata olives Preheat oven to 200 C. Microwave potato slices on high for 6-7 minutes, until slightly tender. Layer potatoes in a baking dish and spray with oil to lightly coat. Lay fish on top and spread pesto on each fillet. Scatter broccoli and olives over dish. Bake for minutes until potatoes and fish are cooked through. Serve garnished with fresh basil and a green salad. SODIUM FAT GLUTEN diabetes FREE kj MINI OVENS Energy 1510kJ/364cals 35g 13g 3g 25g 2g 4g 330mg 60mg 2.5mg 26 Recipe: Niki Bezzant Photography: Melanie Jenkins

27 Big Fat Zero Cupcakes Portions: 36 Time to make: 25 minutes plus decorating Cost: $0.05 per serve 36 small paper patty cake cases 3 eggs 1/2 cup of castor sugar 3/4 cup of plain flour 1 tablespoon boiling water 1/2 teaspoon vanilla essence For Icing 1 cup icing sugar squeeze of lemon juice for lemon icing, or water and a drop or 2 of colouring and flavour such as raspberry or peppermint lollies, sprinkles, silver balls or other appropriate decorations Preheat the oven to 180 C. Use a mixer to beat the sugar and eggs together until pale and thick. The mixture should leave a trail when you lift the beater out and will be nearly treble its original size. Allow 5-8 minutes depending on how powerful your beater is (or your forearms). Using a metal spoon, fold in half the flour. When that is incorporated, fold in the remaining flour. Lastly, add the hot water and vanilla. Spoon the mixture into the prepared patty cases and bake for minutes or until golden and springy when gently pressed. Allow to cool completely before decorating. PER SERVE (2 cup cakes) Energy 365kJ/87cals 1.6g 1.0g 0.3g 18.0g 14.3g 0.2g 15mg 5mg 0.3mg MINI OVENS Recipe: Sophie Gray Photography: Joanna Wickham 27

28 Ut landio odigna amconsecte PRACTICAL IDEAS FROM THE EXPERTS for even more delicious, healthy recipes pick up a copy of NZ s #1 selling Food magazine* * Healthy Food Guide Available in supermarkets and bookstores for only $5.50, or by subscription. For more information go to * Audit Bureau of Circulations, Jul-Dec 2009, net paid sales Giam voloreet utpat. Am zzriure dolo autat. Ut landio odigna amconsecte exercidunt venit dolent init nonsed. RRP: $4.99 Giam voloreet utpat. Am zzriure dolo autat. Ut landio odigna amconsecte exercidunt venit dolent init nonsed. RRP RRP $5.50 $5.50 GACB1