Get on Track recipes
Week beginning 30 August
Roasted pork fillet and mustard sauce with dry roasted vegetables
*Prepare dry roasted vegetables first as these take longer to cook.
Roasted pork fillet and mustard sauce
Serves four to five
Ingredients:
750gm pork fillet, trimmed
1 tablespoon extra virgin olive oil
2 teaspoons curry powder
2 teaspoons lime juice
Method:
Preheat oven to 180°C.
Heat oil in non-stick baking dish in oven and spread evenly over dish.
Sprinkle curry powder over a sheet of greaseproof paper and roll the pork fillet on the paper so that it becomes lightly coated in curry powder.
When oil is heated, place the curry-coated pork fillet in the baking dish and sprinkle with lime juice. Turn the fillet so that it is lightly coated in the lime juice and olive oil.
Return to oven and cook, uncovered for approximately 25-30 minutes or until tender. Baste pork frequently during cooking. Remove from oven, allow to rest for five minutes and then slice thinly into 1cm thick slices.
Serve immediately with mustard sauce.
Mustard sauce:
1 cup chicken stock
2 teaspoons French, Dijon or grain mustard
1 tablespoon sherry
2 teaspoons cornflour
2 teaspoons water
2 tablespoons evaporated light milk (optional)
Method for mustard sauce:
Combine chicken stock, mustard, and sherry in small saucepan and bring to boil on stove. Mix cornflour with water in small bowl and blend paste into stock mixture while stirring. Reduce heat and continue to simmer until slightly thickened, stirring occasionally. If a creamier sauce is desired, add the evaporated light milk while stirring. Reduce heat and simmer for one to two minutes. Pour over sliced cooked pork.
Dry roasted vegetables
Serves four
8 chat potatoes
4 pieces of sweet potato (approx. 100gm each)
4 pieces of pumpkin (approx. 100gm each)
1 medium onion, peeled and quartered
Preheat the oven to 180°C. Scrub the potatoes, sweet potato and pumpkin and remove the blemishes but do not peel. Pierce the potatoes with a fork once or twice.
Bake on oven tray, uncovered until tender — this will take about one hour.
Serve with pork fillet and steamed green vegetables such as green beans, asparagus, snow peas or broccoli.
Honey chicken stir-fry with noodles
Serves four
500g chicken tenderloins or chicken breast fillets, cut into strips
1 tablespoon olive or macadamia nut oil
4 spring onions, finely chopped
1 clove garlic finely chopped
1 teaspoons crushed or finely chopped ginger
1 tablespoon salt-reduced soy sauce
1 teaspoon ground coriander
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon chilli paste (optional) or 1 tablespoon sweet chilli sauce
250g green vegetables, trimmed (eg snow peas, sugar snap peas, asparagus, green beans).
1 red capsicum, deseeded and trimmed
2 zucchini, sliced
1 tablespoon slivered almonds or unsalted cashews (optional)
Method:
Heat oil in non-stick frying pan or wok over a high heat, add chicken strips, spring onions, garlic and ginger and cook until chicken is tender. Add soy sauce, ground coriander, lemon juice, honey and chilli (if desired) and stir through for one minute.
Add snow peas (or alternative green vegetable), red capsicum, zucchini and almonds.
Stir fry for two to three minutes more or until vegetables are just tender.
Serve with cooked noodles or steamed basmati rice.
Asian baked fish
Serves four
Ingredients:
4 white fish fillets eg snapper, sea perch, barramundi
(approx. 200-250g each)
2 teaspoons honey
1 teaspoon macadamia nut oil (or other mono- or poly-unsaturated oil)
1 teaspoon chilli paste or 1 small chilli, seeded and finely sliced (optional)
1 clove garlic, crushed
1 teaspoon grated ginger
2 teaspoons lime juice
Half teaspoon sesame oil
1 tablespoon salt-reduced soy sauce
Method:
Preheat oven to 200°C.
In a small bowl combine the honey, oils, chilli, garlic, ginger, lime juice and soy sauce.
Make several shallow cuts across each fish fillet on both sides (not cutting all the way through) and brush each fish fillet with the marinade.
Place fish in non-stick baking dish and cook in preheated oven for 10- 20 minutes.
The exact cooking time will depend on the thickness of each fish fillet. Alternatively, the fish can be cooked covered in the microwave for just five to seven minutes.
Serve with steamed vegetables and zucchini and tomato mix (recipe follows) or a small serve of steamed rice and stir fried vegetables.
Note: when cooking fish fillets in the microwave turn any thin ends under to ensure the fish is a similar thickness throughout — this helps to ensure the ends do not overcook and dry out.
Zucchini and tomato mix
Serves four
Ingredients:
1 teaspoon olive oil
1 onion, peeled and finely chopped
Half red capsicum, seeded and finely chopped
1 clove garlic, chopped or crushed
4 small or 2 large zucchini, trimmed and sliced into 1cm rounds
1 tomato, finely chopped
2 tablespoons bottled Italian tomato puree
Ground black pepper, to taste
Sprinkle of oregano or basil to taste
Method:
Heat oil in saucepan over medium heat and add onion, capsicum, and garlic until softened and slightly transparent.
Add zucchini and cook for two minutes, stirring occasionally then add tomato, tomato puree, pepper and herbs.
Reduce heat and simmer with lid on for a few minutes until zucchini is tender. Serve with other vegetables and meat, fish or chicken.
Baked salmon steak with sweet potato mash
*It is best to prepare the sweet potato mash first — it can be reheated in the microwave or on the stove just before serving.
Baked salmon steak
Serves one or more
Ingredients:
1 salmon steak or salmon cutlet per person (approx. 150g)
Per salmon steak:
1clove garlic, crushed
1 teaspoon grated ginger
Freshly ground black pepper, to taste
1 teaspoon extra virgin olive oil
2 teaspoons lime juice
1 teaspoon honey
Method:
Preheat oven to 180°C.
Spread the garlic, ginger, pepper over each salmon steak and then drizzle each piece of salmon with the olive oil, lime juice and honey — rub over salmon steak gently so that all ingredients are combined.
Place salmon steaks in non-stick baking dish, uncovered and place in preheated oven.
Cook for approximately seven minutes or until salmon has become white in colour on the outside but is still tender on the inside.
Remove from oven and allow to rest for several minutes before serving.
Serve with sweet potato mash and other steamed vegetables.
*Salmon can be cooked longer if you prefer but can tend to become dry if overcooked. It tastes best if it is still succulent and pink inside.
Sweet potato mash
Serves four
Ingredients:
1 large golden sweet potato (approx. 500g), peeled and roughly diced
1 clove garlic, crushed
1 teaspoon grated ginger
1 teaspoon curry powder
Half a teaspoon ground coriander
Juice of half a lime
Method:
Steam the sweet potato until very soft and ready to mash.
Place the cooked sweet potato in a large bowl and retain a little of the water from the steaming saucepan (about one cup). Add the remaining ingredients to the sweet potato and add a little of the retained cooking water (just a little at a time). Mash all the ingredients together until smooth adding a little more of the cooking liquid as necessary. Set aside. Can be reheated in saucepan on stovetop or in covered dish in microwave.
Curried lamb
Serves four
Ingredients:
2 teaspoons olive oil
One quarter teaspoon cumin seeds
2 cardamom pods
1 large onion, chopped
Half a red capsicum, seeded and chopped
2 cloves garlic, peeled and finely chopped
2 teaspoons grated ginger
2 — 4 teaspoons curry powder
1 teaspoon turmeric
500g lean lamb, trimmed and cubed
One and a half cups chopped tomato
2 tablespoons bottled tomato puree
Half cup beef or vegetable stock
2 medium zucchini, sliced
2 medium carrots, peeled and sliced
Method:
Heat oil with cumin seeds and cardamom pods in a large heavy saucepan then add onion, capsicum, garlic and ginger and gently fry for several minutes.
Add curry powder and turmeric and combine well. Add lamb and stir meat mixture until meat starts to brown and is coated with spices. Add tomato and cook for a minute or two and then add the tomato puree and stock. Cover the pan and simmer for about one hour.
Add the zucchini and carrots and Cook for a further 45-60 minutes or until lamb is tender. Serve with steamed rice and green vegetable.
*Note: This dish can also be slow cooked in the oven at 180°C in a covered baking dish if preferred or in a electric slow cooker for several hours.
Vegetarian lasagne
Serves four
Ingredients:
1 tablespoon olive oil
1 onion, peeled and chopped
1 red capsicum, seeded and chopped
2 cups chopped pumpkin
2 cloves garlic, crushed
100g mushrooms, sliced
2 bunches English spinach, trimmed, well-washed and roughly chopped
440g canned chopped tomatoes
Half a cup vegetable stock
2 tablespoons fresh basil or parsley, chopped
2 teaspoons chilli sauce
12 sheets instant spinach lasagne
45g grated Parmesan cheese
45g grated lite Mozzarella cheese
White sauce:
2 cups (500ml) low fat milk
2 tablespoons cornflour blended with three tablespoons water
1 teaspoon Dijon mustard
Freshly ground black pepper to taste
Method:
Preheat oven to 180°C
Heat oil in large non-stick frying pan over a medium-high heat. Add onion, capsicum and pumpkin and garlic and cook until vegetables soften.
Add mushrooms, tomatoes, stock, herbs and chilli sauce and bring to boil, reduce heat and simmer for eight to 10 minutes or until vegetables are all tender. Remove pan from heat and set aside.
To make white sauce, heat milk in saucepan over medium heat on stovetop stirring occasionally, until almost boiling. Stir in cornflour mixture and cook stirring constantly, until sauce boils and thickens. Add the mustard and pepper and stir through.
To assemble the lasagne spread a little of the vegetable mixture (about half a cup) in the base of a lasagne then line the dish with about four lasagne sheets, top with one third of vegetable mixture then spread with one third of the spinach and top with one third of the white sauce and sprinkle with a little parmesan. Repeat the layers finishing with a layer of sauce. Combine parmesan and mozzarella cheeses and sprinkle over the top of the lasagne.
Bake in oven for 30 minutes or until lasagne sheets are soft.
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