3 serves of vegies Carrot & Parsnip Muffins 15 minutes preparation + 25 minutes cooking 1 cup wholemeal self-raising flour ¾ cup white self-raising flour ¼ teaspoon paprika or curry powder 1 large carrot, peeled and grated 1 parsnip, peeled and grated 2 tablespoons grated Parmesan cheese 2 tablespoons chopped parsley or basil 2 eggs, beaten 2 tablespoons oil 1 cup low-fat milk Preheat oven to 190 C. Lightly spray muffin trays with oil. Sift flours into a large bowl, returning husks to the bowl. Add paprika and fold in carrot, parsnip, cheese and herbs. In a separate bowl mix eggs, oil and milk. Pour into the dry ingredients. Lightly combine but do not over-mix. Spoon into a greased 12 - muffin tray and bake for 25 minutes or until golden brown and firm to touch. Cool on a wire rack. These muffins freeze well and can be defrosted and microwaved to serve warm. Makes 12 Serving suggestion Serve with low-fat cheese such as cottage cheese, quark or labneh.
8 serves of vegies Chicken Burgers 15 minutes preparation + 5 minutes cooking Pattie 500g chicken mince 100g mushrooms, roughly chopped 1 stick celery, roughly chopped 1 onion, roughly chopped 1 large sprig parsley 1 egg 2 teaspoons reduced-salt soy sauce ½ -1 cup fresh breadcrumbs A little flour to shape patties Other 6 wholemeal rolls, cut open and spread with sweet chilli sauce 3 lettuce leaves, shredded 1 tomato, sliced ½ cucumber, sliced Place mince in a large bowl and process all other ingredients in a food processor until smooth. Mix with chicken mince and enough breadcrumbs to make a soft but manageable texture. Divide mixture into six and shape with a little flour to round patties larger than the width of the rolls. Spray a non-stick pan with oil and cook for 4 5 minutes on each side until brown and cooked through. Serve on a roll with lettuce, tomato and cucumber slices. Makes 6 For a beef burger, substitute 500g lean minced beef for chicken. Substitute low-fat cottage cheese or labneh for the sweet chilli sauce.
7 serves of vegies Toasted Tortilla Sandwiches 5 minutes preparation + 5 minutes cooking Tortillas are a flat bread made from either corn or wheat. Tortillas can be warmed in the oven, steamed, grilled, heated in a microwave or toaster or baked in the oven. 4 small tortillas 300g can four bean mix, rinsed and drained 1 teaspoon chilli sauce 1 small avocado, peeled and sliced Mix beans and chilli sauce together and make sandwiches of tortillas, beans and avocado slices. Place on a non-stick fry pan to brown. To flatten, place a plate on top and weight it down with a large can. When browned and crisp, turn over. Repeat for next sandwich. Serves 2 Cook in a sandwich maker until crisp and brown. The two types of tortillas, wheat and corn, come in small and large sizes. Choose size according to use. Serving suggestion Serve with a side salad of crisp lettuce, cucumber and tomato.
2 serves of vegies Savoury Toastie 5 minutes preparation + 2-3 minutes cooking 3 small mushrooms, finely chopped ½ cup baked beans (or 130g can) 6 leaves English spinach or rocket, washed and chopped 4 slices multigrain bread Microwave mushrooms on HIGH (100%) for 45 seconds and strain excess moisture. In a small bowl combine mushrooms, baked beans and spinach. Lightly spray sandwich maker with oil. Place two slices of bread on the base of the sandwich maker then divide the filling over the two slices. Top with two slices of bread and toast until heated through and golden brown. Serves 2 Replace spinach and mushrooms with other vegetables.
5 serves of fruit and veg Tropical Pizza 5 minutes preparation + 10-15 minutes cooking 25cm pizza base or Turkish bread ¼ cup tomato pasta sauce 100g ham, chopped 225g can pineapple pieces (in natural juice), drained 1 medium red or green capsicum, seeded and chopped 100g mushrooms, sliced 100g grated Mozzarella cheese 1 tablespoon chopped herbs (parsley, oregano and/or basil) or a pinch of dried mixed herbs Preheat oven to 200 C. Spread pizza base with pasta sauce. Top with ham, pineapple, capsicum, mushrooms and cheese. Sprinkle with herbs. Bake for 10-15 minutes until heated through and browned. Serves 4 On top of the tomato sauce pile sliced onion, cooked red kidney beans, mushrooms, olives, cooked sliced potato and rosemary and top with cubes of reduced-salt feta cheese. Make 8 mini pizzas using 4 halved English muffins as bases.