The perfect Kiwi BBQ Recipes, tips and techniques In association with PRACTICAL IDEAS FROM THE EXPERTS
Real Kiwis cook on a Goldair Whether you re simply chucking a steak on the barbie or creating a feast for family and friends, your trusty Goldair will be up for the job. Light her up she won t let you down! 2
Contents How to Barbecue 4-5 Sauces & marinades 6-7 Rubs & sides 8-9 Kebabs 10-13 Burgers 14-17 Fish 18 Steak 19 Lamb 20 Chicken 21 Salads 22-25 Maintain your Barbecue 26 Delicious recipes at you fingertips 3
How to Barbecue Barbecue Tips Brushing oil on the grill makes nice grill marks on your food and reduces sticking Serve plenty of side dishes so everyone has plenty to eat fresh air makes you hungry Cook spicy potatoes or other vegetables on the grill plate while the meat is cooking Keep sauces warm in a saucepan on the back of the grill tools you will need oil spray or an oil can with a fine spout. Steak Sneak Technique No one enjoys tough steak. This technique makes a regular cut like rump tender like fillet. Coat the steaks on each side with sea salt and leave for 15 minutes to half an hour, then rinse thoroughly to remove all the salt. Pat dry and cook in the normal manner. The tenderising is all due to osmosis and the breakdown of the protein cell structure. pastry brush skewers (metal, wooden or rosemary twig) long tongs for turning food. 4
Timing guidelines These guidelines are for steaks about 3cm thick, cooked over a medium-high heat. Rare Cook for two minutes each side. The steak should feel quite soft when pressed lightly with tongs and will be red and moist inside. Medium-rare Cook steak for about three minutes each side. The steak will feel quite soft when pressed with tongs, and inside will be a lighter red with pink juices. Medium Cook steak for about four minutes each side or until the juice comes to the surface. Then turn it over and cook until juice appears on the other side. The steak will feel slightly springy to the touch and the inside will be pink in the middle and brown near the edges with clear pink juices. Well-done Cook steak for five minutes each side. Sear until juice is seeping out on the top, then turn and cook until juice seeps out again. At this point reduce heat slightly so steak can continue to cook through without burning. Steak should be quite firm when pressed with clear juices and no sign of pink inside. A well-done steak will tend to be drier no matter what steak you use. Spray steak with oil. Once Barbecue is hot, use long tongs to place steak on Barbecue Rare Consult timing guidelines to cook steak as preferred. Turn steak using tongs and press down lightly Tips for the perfect Steak Buy the best steak you can afford. Fillet steaks are a good choice. Trim steak of any visible fat. Make sure the barbecue is hot before cooking steak. Spray steak, not the barbecue, with a little oil to prevent them sticking to the barbecue. It s OK to turn steak more than once during cooking. Once steak is cooked, allow it to rest for a few minutes before serving to allow the juices to settle. Serve steak with a salad or vegetables and new potatoes or rice. Medium rare 5
Sauces & Marinades Satay Sauce 1 teaspoon grated fresh ginger 1 tablespoon soy sauce 2 tablespoons crunchy peanut butter 2 tablespoons sweet chilli sauce 2 tablespoons honey 1/4 cup water Combine all ingredients in a saucepan. Bring to a gentle simmer, stirring, to make enough flavouring for a stir-fry for four. Sweet & Sour Sauce 1/2 cup fruit juice 1 1/2 tablespoons brown sugar 1 tablespoon soy sauce 1 1/2 tablespoons white vinegar 1 1/2 tablespoons tomato sauce 1 tablespoon cornflour Combine fruit juice, sugar, soy sauce, vinegar and tomato sauce in a saucepan. Bring to a gentle simmer. Cook for 5 minutes, then add cornflour dissolved in a little hot water. Stir until it thickens, to make enough sauce for a stir-fry for four. Thai Curry Sauce This paste has amazing flavour compared to bought curry paste. 1/2 onion 1 clove garlic, peeled 1 red or green chilli (or 1/2 if you like less heat) 2 kaffir lime leaves or 1 lime, zest 1 stalk lemongrass, sliced 2cm piece ginger, peeled 2 tablespoons roughly chopped fresh coriander 1 teaspoon fish sauce 1 teaspoon sugar 2 teaspoons water Put all ingredients in a blender or processor and blend to a smooth paste. If necessary, add a little more water for consistency. Zim Zam Barbecue Sauce This sauce is great as a glaze on chicken or pork, or as a dipping sauce for barbecue meats. If you re using it for both, make sure you separate the glazing sauce from the dipping sauce for food safety reasons. Makes 4 serves 1/3 cup white vinegar 1/2 cup prepared tomato sauce 1 tablespoon golden syrup 3 tablespoons brown sugar 1/2 cup orange juice 1 teaspoon mustard powder 1/4 cup sweet chilli sauce 1 tablespoon Worcestershire sauce Combine the Barbecue sauce ingredients in a small sauce pan and simmer gently for 15-20 minutes. Recipe: Sophie Gray PER SERVE (4 serves) Energy 530kJ/127cals Protein 0.9g Total Fat 0.4g Sat Fat 0.1g Carbs 29.5g Sugars 29.0g Fibre 0.6g 425mg 45mg 1.1mg 6 Recipe: Niki Bezzant
Beef Steak with a simple marinade Portions 6-8 Preparation time 30 mins 4 sirloin steaks (125-150g each), fat-trimmed 2 cloves garlic, crushed 1 tablespoon oil 2 tablespoons red wine vinegar 2 tablespoons parsley, chopped 1 tablespoon Dijon or whole grain mustard Place steaks in a non-metallic dish. Mix garlic, oil, vinegar, parsley and mustard together. Use to coat the steaks. Cover and refrigerate for at least 30 minutes before cooking on the barbecue. Recipe: Sarah Swain Ginger & Spice Marinad 1/4 cup tomato sauce 2 tablespoons salt-reduced soy sauce 1 teaspoon grated ginger 1 teaspoon crushed garlic 1 tablespoon honey 1/2 teaspoon five spice powder Mix all ingredients together and use to marinate meat, chicken or fish for at least an hour. Recipe: Bronwen King Honey Barbecue Marinade 2 tablespoons honey 1/4 onion, finely chopped 2 tablespoons lime or lemon juice 2 tablespoons salt-reduced soy sauce 2 tablespoons hoisin sauce 2 cloves garlic, minced 1 teaspoon minced chilli 1 teaspoon minced ginger Mix all ingredients together and use to marinate meat, chicken or fish for at least 1 hour. Recipe: Bronwen King Honey, Soy & Ginger Marinade A tasty, basic marinade that s much more economical than bought versions. PER SERVE (4 serves) Energy 1040kJ/248cals Protein 34g Total Fat 12g Sat Fat 5g Carbs 0g Sugars Fibre 0g 0g 160mg 20mg 4mg 2 tablespoon honey 1/3 cup salt-reduced soy sauce 3cm piece ginger, peeled, grated 2 cloves garlic, crushed 1 tablespoon brown sugar 1 teaspoon sesame oil Mix all ingredients together, to make enough flavouring for a stir-fry for four (or four steaks). Recipe: Niki Bezzant 7
Rubs & Sides Cajun Spice Mix (rub) Channel the taste of South Louisiana with this exotic French- Canadian influenced spice mix. 1 teaspoon black peppercorns 1 teaspoon mustard seeds 1 teaspoon cumin seeds 2 teaspoons paprika 1 teaspoon chilli powder 1 teaspoon dried oregano 2 teaspoons dried thyme 2 teaspoons garlic powder 1 teaspoon salt Mix all ingredients together and store in an airtight container Recipe: Bronwen King Morroccan Spice Mix (rub) Add a taste of the exotic with a blend of ground spices that conjure up images of the African continent. 5 teaspoons ground nutmeg 5 teaspoons ground cumin 5 teaspoons ground coriander 2 1/2 teaspoons allspice 2 1/2 teaspoons ground ginger 1 1/4 teaspoons cayenne pepper 1 1/4 teaspoons cinnamon Mix all ingredients together and store in an airtight container. Use with fish, chicken or meat Recipe: Bronwen King Mexican Spice Mix Add to hot dishes or use as a dry spice rub or to season sauces and salsa: 1 heaped tablespoon ground cumin 2 teaspoons sugar 1 teaspoon salt 1 teaspoon oregano 1 tablespoon chilli powder Mix all ingredients together and store in an airtight container. Recipe: Sophie Gray Tandoori Spice Mix Can be mixed with yoghurt as a marinade or used as a dry spice rub 1 tablespoon ground ginger 1 tablespoon cumin 1 tablespoon coriander 1 tablespoon paprika 1 tablespoon turmeric 1 tablespoon salt 1 tablespoon cayenne pepper 1 tablespoon garum masala Mix all ingredients together and store in an airtight container. 8 Recipe: Sophie Gray
Mark s barbecue bread Portions 6-8 Preparation time 25 mins plus resting time Cost per serve 48 cents 4 cups plain flour 2 teaspoons salt 1 teaspoon sugar 1 sachet instant dried yeast 2 tablespoons 2 cups olive oil warm water use more or less as needed For brushing 1/3 cup olive oil or as required 1 clove, garlic crushed In a large bowl combine the sugar, salt, flour, yeast and oil. Stir in the warm water and mix to form a soft dough. Turn mixture on to bench adding more flour if required. Knead until smooth and springy, 5-8 minutes. Place dough into a clean greased bowl, cover with cling film and microwave on low power for 1 minute. Rest the dough for 10 minutes then repeat. After the second rest the dough should have doubled in size. (Alternatively set aside in a warm place until doubled in size). Combine the 1/3 cup oil and garlic and set aside. Punch the dough down, knead lightly and divide into 10 or so pieces. Roll the pieces so they are the thickness of pita bread the shape doesn t matter. Brush with garlic oil and place oil side down on the Barbecue grill. After a minute or two the dough will begin to puff and bubble. Brush the remaining side with the oil and flip the dough until bubbled and lightly coloured. I usually let the kids cook the bread. Serve warm. PER SERVE (8 serves) Energy 1395kJ/333cals Protein 7.4g Total Fat 14.1g Sat Fat 2.2g Carbs 44.6g Sugars 0.6g Fibre 2.6g 580mg 15mg 1.1mg Recipe: Sophie Gray, Photography: Joanna Wickham 9
Beef kebabs with balsamic citrus marinade Portions 8 or more Preparation time 20 mins plus marinating & cooking time Cost per serve $3.13 Marinade: 1/4 cup balsamic vinegar 1 tablespoon olive oil 1 tablespoon lemon juice lemon zest 1 tablespoon orange juice orange zest 3 garlic cloves crushed 1 teaspoon cumin black pepper, a couple of grinds For the kebabs 1 kg rump steak 2 capsicums cut in chunks 3 courgettes cut in chunks 24 whole button mushrooms 1 red onion cut in chunks 24 bamboo skewers, soaked in water for a couple of hours to reduce scorching Trim the meat of all visible fat and cut into 100g sections. Cube the meat and marinate for 4 hours or more. Thread the skewers alternating between meat and vegetables. Use 3 pieces of meat per skewer with big colourful vegetable pieces in between. Drizzle the remaining marinade over the prepared skewers and grill on a medium flame until meat is cooked and vegetables tender. LOW sodium PER SERVE (8 serves) Energy 1065kJ/254cals Protein 29.0g Total Fat 13.7g Sat Fat 5.8g Carbs 3.6g Sugars 3.3g Fibre 1.9g 70mg 30mg 4.0mg 10 Recipe: Sophie Gray, Photography: Joanna Wickham
Spicy beef pick-up sticks Portions 10 Preparation time 20 mins Cost per serve $1.42 500g lean beef mince 1 small onion, finely chopped 1/2 teaspoon salt 1 teaspoon oregano 1/2 teaspoon cumin 1/2 teaspoon chilli powder 10 bamboo skewers soaked in water for 2hrs to reduce scorching Mix all the ingredients together and divide into 10 portions. Shape each portion with your hands to form a smallish sausage shape and insert a skewer through the meat. Squeeze it firmly around the skewer. When all the mixture has been used cook the skewers on a heated Barbecue or under the grill for 7-10 minutes, turning frequently until done. Serve with tomato sauce and bread, or in a pita pocket. LOW FAT LOW sodium PER SERVE (5 serves) Energy 645kJ/154cals Protein 23.0g Total Fat 6.2g Sat Fat 2.9g Carbs 1.6g Sugars 1.4g Fibre 0.5g 280mg 15mg 3.8mg Recipe: Sophie Gray, Photography: Joanna Wickham 11
Chicken on rosemary skewers Portions 4 Preparation time 20 mins Cost per serve $3.00 rosemary stems or wooden skewers, soaked in cold water 500g skinless chicken breast fillets, cut in 1.5cm cubes olive oil spray 1/3 cup sun-dried tomato pesto 1 medium red capsicum, halved, deseeded, cut in 2cm cubes 1 medium green capsicum, halved, deseeded, cut in 2cm cubes Thread chicken and capsicum on stem or skewer. Preheat a barbecue or chargrill to medium. Spray chicken with oil and brush with pesto. Grill skewers, turning occasionally, for 7-8 minutes, or until cooked through and brown. Transfer skewers to a plate. Cover with foil and stand for 5 minutes. Step 3 Serve with a salad, chutney and baked potatoes or rice. LOW sodium LOW kj PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1110kJ/265cals 34g 11g 3g 5g Sugars Fibre 5g 2g 320mg 90mg 2.5mg 12 Recipe: Amanda Lennon, Photography: Cath Muscat
Salmon kebabs with creamy salsa verde Portions 6 Preparation time 10 mins Cost per serve $3.46 Skewers 500g salmon chunks 500g (two punnets)cherry tomatoes olive oil, lemon infused if you have it bamboo skewers soaked in water for a couple of hours to reduce scorching Creamy salsa verde 1/2 cup fresh parsley 1/4 cup fresh mint chives a handful of chopped 1/3 cup olive oil 1 1/2 tablespoons capers 1 fat clove garlic 1 teaspoon grainy mustard 1-2 tablespoons lemon juice 1 tablespoon chopped onion 1/2 cup natural yoghurt LOW sodium Salsa Very finely chop or process all ingredients except for the yoghurt. Adjust the consistency by adding a drizzle more oil if very thick. Taste and add more lemon juice if needed. Fold into the yoghurt and serve with cooked salmon or other Barbecued foods. Skewers Thread the salmon and tomatoes alternately on to the skewers, allowing 3 pieces of salmon and 4 cherry tomatoes for each skewer. You should end up with roughly 3 skewers per person. Of course if you are serving other varieties of kebab then they ll go a lot further. Step 3 Spray with oil and cook on a medium Barbecue, turning gently until just cooked through: about 5 minutes. Serve with a spoonful of creamy salsa verde. PER SERVE (6 serves) Energy 1460kJ/349cals Protein 19.6g Total Fat 28.3g Sat Fat 6.1g Carbs 3.9g Sugars 3.7g Fibre 1.9g 185mg 90mg 1.6mg Recipe: Sophie Gray, Photography: Joanna Wickham 13
Best beef burgers Portions 4 Preparation time 30 mins plus chilling time Cost per serve $3.68 450g lean beef mince 2 spring onions, finely chopped 1 courgette, grated 4 sweet baby peppers, finely chopped 2 tablespoons tomato paste 2 tablespoons sweet chilli sauce 1/4 cup breadcrumbs salt and pepper, to season To serve 4 wholemeal burger buns 4 tablespoons fruity relish 1/4 red onion, cut in rings 2 spring onions, finely diced 2 cups shredded lettuce Place mince in a large bowl. Add vegetables, paste, sauce, breadcrumbs and seasoning. Mix well. For a smoother texture, mix ingredients in a food processor. Use hands to bind mixture and shape into 4 even-sized patties. Chill before cooking. Cook patties on a barbecue hotplate or in a pan for 7 minutes each side, or until cooked through. Step 3 To assemble burger, place beef patties in buns with fruity relish, onions and lettuce. HIGH FIBRE HIGH IRON PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1610kJ/385cals 33g 9g 3g 45g Sugars Fibre 16g 6g 500mg 90mg 6mg 14 Recipe: Sarah Swain, Photography: Melanie Jenkins
Chicken & fennel burger Portions 4 Preparation time 30 mins plus chilling time Cost per serve $2.53 500g chicken mince 1/4 small onion, finely chopped 1 medium carrot, grated 1/4 cup breadcrumbs 1 clove garlic, crushed 1 teaspoon fennel seeds, crushed 1 teaspoon dried thyme 3 tablespoons chopped parsley salt and pepper, to season cooking oil spray, to grease To serve 4 tablespoons low-fat natural yoghurt 1 clove garlic, crushed 1 teaspoon chopped parsley 4 wholemeal burger buns Place chicken in a bowl with other burger ingredients. Mix well. Shape into 4 even-sized patties. Cover and refrigerate for 3 hours, or overnight. Preheat grill pan or barbecue and spray lightly with oil. Cook patties for 6-7 minutes each side. Step 3 For dressing, mix yoghurt garlic and parsley. Assemble patties in buns with dressing. Serve with finely diced red onion and spring onion condiment. HIGH FIBRE LOW kj PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1500kJ/358cals 32g 12g 4g 30g Sugars Fibre 4g 5g 410mg 110mg 3.5mg Recipe: Sarah Swain, Photography: Melanie Jenkins 15
Marinated spicy chicken burger Portions 4 Preparation time 30 mins plus 1 hour marinating Cost per serve $5.09 3 skinless chicken breasts, flattened Marinade: 1 lemon, juice 3 tablespoons korma paste or mild curry paste 1 1/2 cups natural yoghurt 2 tablespoons coriander, chopped Mango salsa 1 small mango, diced 1 ripe avocado, diced 1 red onion, diced 2 tablespoons coriander, chopped 4 tablespoons sweet chilli sauce squeeze of lime or lemon juice 4 mini naans or pita bread Place chicken between plastic wrap sheets and hit with a rolling pin to flatten until double in size. Cut chicken in thin strips. Combine marinade ingredients. Marinate chicken in marinade for at least 1 hour. Meanwhile, prepare salsa by mixing salsa ingredients together. Step 3 Cook chicken on a barbecue hotplate or in a heated pan for 4-5 minutes each side. Step 4 Warm naan or pita bread. Split open and assemble burger. Fill with chicken. Garnish with spring onion and diced peppadew. Serve with mango salsa. HIGH FIBRE LOW sodium PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 2080kJ/496cals 39g 21g 5g 40g Sugars Fibre 20g 6g 450mg 180mg 2.5mg 16 Recipe: Sarah Swain, Photography: Melanie Jenkins
Tuna burger with lemon dressing Portions 4 Preparation time 15 mins plus 1 hour marinating Cost per serve $5.65 4 tuna steaks, about 150g each 3-4 tablespoons olive oil 2 tablespoons parsley 2 tablespoons fresh basil 1 lemon, juice Pepper, to season To serve: 4 buns such as Turkish pide 2 cups mixed salad leaves 1 chargrilled capsicum, cut in strips lemon wedges Place fish steaks in a dish. Mix olive oil with herbs and juice. Pour over fish. Season with pepper. Marinate for at least 1 hour. Heat a pan or hotplate to a high heat. Add tuna and cook for 3 minutes each side. Step 3 Serve fish in bun with salad, capsicum and lemon. HIGH FIBRE LOW sodium PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 2110kJ/503cals 43g 17g 3g 45g Sugars Fibre 4g 2g 600mg 100mg 3mg Recipe: Sarah Swain, Photography: Melanie Jenkins 17
Chargrilled moroccan fish fillets with couscous salad Portions 4 Preparation time 15 mins Cost per serve $6.82 1 tablespoon Moroccan seasoning 1 teaspoon lemon pepper 4 thick white fish fillets such as tarakihi olive oil spray 1/2 cup freshly squeezed orange juice Couscous salad 1 orange rind, finely grated 1 tablespoon white wine vinegar 2 teaspoons olive oil 1 1/2 cups couscous 1/4 cup pinenuts, toasted 1 large mango, diced 1/2 cup mint leaves, chopped HIGH FIBRE HIGH IRON Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn over and repeat. Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to plate. Cover and keep warm. Step 3 Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions. Step 4 Stir pinenuts, mango and mint into couscous until well-combined. Add half the juice mixture. Step 5 Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve. PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 2190kJ/522cals 41g 16g 3g 55g Sugars Fibre 14g 7g 710mg 110mg 5mg 18 Recipe: Dixie Elliott, Photography: André Martin
Barbecue steaks with caponata Portions 4 Preparation time 25 mins Cost per serve $5.84 Caponata 1 teaspoon olive oil 1 onion, chopped 1 large eggplant, cut in 2cm cubes 1 red capsicum, deseeded, diced 3 small courgettes, diced 2 x 400g cans diced Italian tomatoes, no added salt 1/3 cup vinegar 4 x 150g scotch fillet or sirloin steaks, trimmed Heat oil in a large deep nonstick frying pan over a barbecue wok burner on a medium heat. Add onion. Cook for 3 minutes, or until soft. Add eggplant, capsicum, courgettes, tomatoes and vinegar. Stir until well combined and mixture comes to the boil. Reduce heat and simmer uncovered for 20 minutes, or until mixture thickens and vegetables are tender. Heat a barbecue hotplate or grill to a medium heat. Cook steaks for 2-3 minutes, or until browned. Turn and cook for 2 minutes for medium-rare steak, or until cooked to your liking. Serve steaks with caponata and crusty bread. HIGH IRON LOW sodium PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1430kJ/342cals 39g 15g 5g 14g Sugars Fibre 12g 5g 220mg 110mg 5mg Recipe: Dixie Elliott, Photography: André Martin 19
Barbecued lamb chops with potatoes & iceberg lettuce salad Portions 4 Preparation time 20 mins plus marinating time Cost per serve $3.97 1/3 cup tomato sauce 2 tablespoons Worcestershire sauce 1/4 cup barbecue sauce 1/4 cup brown sugar 4 lamb forequarter chops Dressing 1/4 cup reduced-fat sour cream 1 tablespoon lemon juice 1 teaspoon horseradish cream 500g baby potatoes olive oil spray 1/2 head iceberg lettuce, washed, cut in 4 wedges 4 radishes, trimmed, thinly sliced HIGH FIBRE HIGH IRON For marinade, combine tomato, Worcestershire and barbecue sauces with brown sugar. Add chops. Coat well with marinade. Cover and refrigerate for about 30 minutes. For dressing, combine sour cream, lemon juice and horseradish cream in a bowl. Cover and refrigerate until needed. Boil potatoes until tender. Drain and rinse. Squash potatoes using the palm of your hand. Step 3 Cook chops on barbecue for 3 minutes on each side for medium-cooked chops, or cook to your liking. Step 4 Spray potatoes with olive oil. Cook potatoes for 3-4 minutes on each side, or until golden, crispy and heated through. Serve chops with potatoes and lettuce wedges. Sprinkle radish over lettuce and top with dressing. PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1750kJ/417cals 35g 14g 6g 40g Sugars Fibre 19g 3g 580mg 100mg 4mg 20 Recipe: Dixie Elliott, Photography: André Martin
Marinated chicken with asian coleslaw Portions 4 Preparation time 20 mins plus marinating time Cost per serve $4.39 1/3 cup salt-reduced soy sauce 3cm piece ginger, peeled, grated 2 cloves garlic, crushed 1 tablespoon brown sugar 1 teaspoon sesame oil 500g skinless chicken tenderloins or breast strips Asian coleslaw 1/2 head Chinese cabbage, finely shredded 100g snow peas, thinly sliced 1 large carrot, peeled, grated 100g crispy fried noodles 2 teaspoons sesame seeds, toasted For marinade, combine soy, ginger, garlic, sugar and sesame oil. Add chicken. Stir to coat well. Cover and refrigerate for about 30 minutes. For coleslaw, combine cabbage, snow peas and carrot in a large bowl. Cover and refrigerate until needed. Heat barbecue grill to a medium heat. Cook chicken for 3 minutes on each side, or until cooked through. Meanwhile, pour marinade in a small saucepan. Bring to the boil. Reduce heat. Simmer for 1 minute. Step 3 Add noodles to coleslaw just before serving. Spoon coleslaw on 4 serving plates. Top with chicken. Spoon over hot sauce and sprinkle with sesame seeds. LOW FAT LOW kj PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1010kJ/240cals 33g 7g 2g 10g Sugars Fibre 6g 3g 850mg 80mg 2.5mg Recipe: Dixie Elliott, Photography: André Martin 21
Mixed vegetable quinoa Portions 6 Preparation time 30 mins Cost per serve $1.20 225g quinoa 1 tablespoon olive oil 400g frozen stir-fry vegetables 1 teaspoon garlic purée 1 tablespoon tomato purée 200ml vegetable stock 1 lemon, juice Cook quinoa following packet instructions. Meanwhile, heat a large non-stick pan with oil. Add stir-fry vegetables and garlic purée. Fry for 3-4 minutes. Add drained quinoa, tomato purée, stock, and juice. Heat through. Transfer to a serving dish and keep warm. VEGE PER SERVE (6 serves) Energy Protein Total Fat Sat Fat Carbs 820kJ/195cals 8g 5g 1g 30g Sugars Fibre 2g 3g 100mg 40mg 4mg 22 Recipe: Sarah Swain, Photography: Melanie Jenkins
Barbecue vegetable medley Portions 4 Preparation time 25 mins Cost per serve $5.77 Sauce: 300ml reduced-fat sour cream 1/3 cup sun-dried tomatoes in water, roughly chopped olive oil spray 2 medium eggplants, trimmed, thinly sliced lengthways 8 large flat mushrooms 2 bunches asparagus, trimmed 2 red capsicums, deseeded, quartered 2 tablespoons finely chopped chives For sauce, process sour cream and tomatoes in a food processor until well combined. HIGH FIBRE LOW sodium VEGE Place in a bowl. Cover and refrigerate until needed. Heat barbecue hotplate to a medium heat. Spray both sides of eggplant slices with oil. Cook for 2-3 minutes on each side, or until golden and tender. Transfer to a large plate. Cover to keep warm. Step 3 Spray mushrooms, asparagus and capsicum with oil. Cook mushrooms for 3-4 minutes on each side, or until tender and golden. Transfer to a large plate. Cook asparagus and capsicum for 2 minutes on each side, or until tender. Step 3 Layer a slice of eggplant, mushroom, asparagus and capsicum on 4 serving plates. Repeat another vegetable layer. Top with a dollop of sauce. Sprinkle with chives. PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1040kJ/248cals 11g 16g 7g 15g Sugars Fibre 12g 7g 150mg 140mg 1.5mg Recipe: Dixie Elliott, Photography: André Martin 23
Zesty couscous & tofu salad Portions 4 Preparation time 20 mins plus 30 minutes marinating Cost per serve $2.98 300g pack firm tofu Marinade 1 cup plain unsweetened yoghurt 1 teaspoon cumin 1 clove garlic, crushed 2 tablespoons lemon juice 1 cup couscous 2 cups hot vegetable stock 1/4 cup raisins 1 lemon, zest and juice 3 tablespoons chopped coriander 1/3 cup sunflower seeds, toasted 5 spring onions, sliced 1/2 teaspoon pepper HIGH IRON LOW sodium Cut tofu in 1cm-sized cubes. Place in a bowl and add marinade ingredients. Gently stir to coat tofu. Refrigerate for at least 30 minutes. Place couscous in a bowl and cover with stock. Leave for 5-10 minutes, then fluff with a fork. Step 3 Once couscous has cooled, mix in raisins, lemon zest and juice, coriander, sunflower seeds and spring onions. Season with pepper. Step 4 Heat barbecue grill. Cook tofu on each side for a few minutes, or until browned. Step 5 Add tofu to couscous and combine. Add more lemon juice if desired and serve. PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1530kJ/366cals 19g 13g 3g 40g Sugars Fibre 12g 5g 360mg 230mg 7mg 24 Recipe: Sally Travis, Photography: Melanie Jenkins:
Lamb, lentil & cherry tomato salad Portions 4 Preparation time 15 mins Cost per serve $5.31 2 x 400g cans lentils, drained, rinsed 250g punnet cherry tomatoes, halved or quartered 1 large bunch parsley, stems removed 1 lemon, shredded rind and juice olive oil spray 500g lamb leg steak low-fat Greek-style yoghurt, to serve pepper, to season Combine lentils, tomatoes, parsley, lemon rind and juice. Heat a barbecue hotplate to a medium heat. Spray steaks with oil and cook on barbecue for 2-3 minutes, or until browned. Turn and cook other side for 2 minutes for a medium-rare steak, or until cooked to your liking. Transfer steaks to a plate. Cover and stand for 5 minutes. Step 3 Thinly slice and toss through lentil salad. Serve with a dollop of yoghurt and freshly ground black pepper. HIGH FIBRE HIGH IRON LOW sodium LOW kj PER SERVE (4 serves) Energy Protein Total Fat Sat Fat Carbs 1430kJ/342cals 36g 12g 5g 20g Sugars Fibre 4g 7g 490mg 120mg 6.5mg Recipe: Trish Heagerty, Photography: André Martin 25
Maintain your Barbecue Your Barbecue requires regular maintenance to ensure it remains in proper working order and to maintain its appearance. Exterior: Overtime grease, fat and other cooking oils may build up on your Barbecue. To clean, wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry. Stainless Steel Barbecues Apply a stainless steel Barbecue protector to stainless steel surfaces, Powder Coated Barbecues Apply a non-stainless steel Barbecue exterior cleaner, these will apply a protective coating on the exterior of the Barbecue and assist in repelling the elements. Always you use a soft cloth to clean your Barbecue. Never use abrasive heavy duty sponges or scouring pads on the exterior of your Barbecue, these products will begin to remove the stainless steel or powder coated finish resulting in an uneven surface and faster rusting in the future. Interior: Plates and Grills The best way to clean your Barbecue plates, grills is to start-up the Barbecue and leave it on with the hood down to warm-up for 10-15 minutes. After this time, remove excess fat, oils, cooking residue with paper towels or a cotton rag from plates, grills. This can also be completed after each time you use your Barbecue. Depending on how often you use your Barbecue you should also wash your plates, grills monthly. After you have completed the steps above and have allowed time for the Barbecue to cool, remove the plates, grills and wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry and place back into Barbecue. Warming Rack, Flame Tamers and Drip Tray Remove and wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry and place back into Barbecue. For stubborn stains on your warming rack, soak in hot soapy water. Burners Check the port holes of all burners regularly for signs of blockage. Over time fat, marinades, juices, etc. can build-up and cover port holes. This reduces gas and flame flow and may result in fires within the Barbecue during cooking. Also check for spider and insect webs and/or nests. In some cases where Barbecues have not been used in some time (normally during winter) these webs can be made within burners and gas lines restricting gas flow and ignition. See your instruction manual for more information 26 BBQ COOKBOOK 03-06-10.indd 26 11/06/10 2:30 PM
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