Get on Track recipes

Week beginning 20 September

Breakfast

Egg & Ham Florentine on Wholegrain Muffin

Serves 1

Half cup cooked fresh spinach or frozen spinach, thawed and well-drained
2 tbsp cottage cheese
pinch nutmeg
1 egg
1 slice lean ham
half Multigrain English muffin
freshly ground black pepper, to taste

Method:
Place the spinach, cheese and nutmeg in a saucepan on top of the stove and heat thoroughly (but do not boil). Set aside and keep warm.
Toast the muffin half on the crust side under the grill.
Place the slice of ham on top of the untoasted side of the muffin.
Meanwhile poach the egg.
To serve, top the muffin and ham with the spinach mixture and place the poached egg on top. Season with pepper and serve immediately

Bircher Muesli

Serves 2

Two thirds of a cup natural muesli
Half cup LF yoghurt (plain or flavoured)
1 green apple, peeled and grated

Method:
Combine all the ingredients in a bowl and mix until well-combined.
Cover and set aside in the refrigerator for at least 2 hours but preferably overnight. The muesli will be ready to eat in the morning – no need to add anything extra but you can add a little more yoghurt or LF milk if you find it too thick.

Fruit Smoothie

Serves 1

Half cup LF Milk
Half cup LF flavoured yoghurt
1 cup chopped fresh fruit eg banana, strawberries, or rockmelon
1 dsp wheatgerm
1 tsp honey (optional)

Method:
Place all the ingredients in a blender and blend until smooth. Serve at once in tall glass.
Great and easy start to the day!

Snacks

Blueberry (or raspberry) Muffins

Makes 12

1 cup ripe or frozen blueberries or raspberries
1 tbsp brown sugar
1 cup self-raising (SR) flour
half cup wholemeal SR flour
half cup oat bran
1 and a half tsp baking powder
1 tsp ground cinnamon
1 egg
half cup LF berry yoghurt
1 cup LF millk

Method:
Pre heat oven to 210°C and lightly grease the muffin tin.
Wash blueberries(if fresh) and combine with sugar in a saucepan and heat gently until the sugar has dissolved.
Sift the flour, oat bran, baking powder and cinnamon into bowl. When sifting the wholemeal flour remember to return the bran husks to the flour mixture.
Mix egg yoghurt and milk in a bowl until well-combined.
Add the egg mixture to the flour mixture and blend until smooth.
Fold the berries into the muffin mixture – taking care to be gentle and not mix too long.
Spoon the mixture into the greased muffin tins and place in the preheated oven for 15-20 minutes or until firm and lightly browned

Lunches

Guacamole

Makes about 1 to 1and a half cups

1 ripe avocado, halved and stone removed
1 small or half large ripe tomato, finely chopped
2 shallots, trimmed and finely chopped
1 tsp crushed garlic
cracked black pepper, to taste
2 tsp lime juice
1-2 dsp LF natural yoghurt

Method:
Scoop the avocado flesh out of the skin with a spoon and place into a small mixing bowl.
Add the other ingredients except for the yoghurt and mix with a fork until well-combined and the mixture is an ‘easy to spread’ consistency.
Add the yoghurt and mix through gently to give a creamier consistency.

Serve as a dip with vegetable sticks or spread on bread in place of margarine or butter.

Marinated Chicken

Serves 4-6

The marinade:
1 tsp chilli paste
2 cloves garlic, finely chopped
2 tbsp lemon juice
1 tbsp extra virgin olive oil
1 tsp ground coriander
1 tsp paprika

500g chicken breast fillets, trimmed
An additional 2 tsp extra virgin olive oil

Method:

Combine the ingredients for the marinade in small bowl.
Place chicken in shallow dish and pour the marinade over the chicken.
Allow to stand and marinate for about 30 minutes and then drain the marinade.

Heat additional oil in non stick frying pan to medium high .
Add marinated chicken and cook for a few minutes each side or until golden brown.
Remove from heat and allow to cool before slicing as required for sandwiches, salads etc.

Thai Lamb Salad

Serves 4

30g angel hair (cellophane) noodles
300g cold roasted lamb fillet (cooked so it is just pink in the middle), sliced thinly

for dressing:
Juice of 1 lime (about 3 tbsp)
1 tbsp spoon fish sauce
2 tsp chopped lemongrass
1 tsp grated ginger
1 clove garlic, finely chopped
2 tbsp fresh coriander leaves, finely chopped
2 tbsp fresh mint leaves , finely chopped
2 tbsp sweet chilli sauce

half telegraph cucumber, thinly sliced
half red onion, finely sliced
1cup finely shredded won buk (Chinese cabbage)
1 medium carrot, peeled and coarsely grated
half cup mung bean sprouts
1 Japanese (Daikon) radish, coarsely grated

Method:
Soak noodles in warm water for about 15 minutes, then drain
In a small bowl, place the lime juice, fish sauce, lemongrass, ginger, garlic, coriander leaves, mint, and sweet chilli sauce and mix until well-combined.
Place the salad vegetables – cucumber, onion, cabbage, carrot , bean sprouts, and radish- into a large bowl and mix through half the dressing. Transfer the dressed salad vegetables onto a serving platter.
Add the sliced meat and noodles to the same large bowl and combine with the remainder of the dressing.
Gently mix the meat and noodles through the salad vegetables on the serving platter and serve for a refreshing lunch.
• note – to make this quick to prepare, the meat and dressing can be prepared the night before

Chicken Cacciatore

Serves 4

1 tbsp extra virgin olive oil
8 chicken legs (drumsticks), skinned
sprig of fresh thyme (or 1 tsp dried thyme leaves_
1 large brown onion, peeled and chopped
half red capsicum, seeded and sliced
half green capsicum, seeded and sliced
2 cloves garlic, finely chopped
60 gm mushrooms, sliced
1 tsp paprika
1 x 400g can chopped tomatoes
2 tbsp tomato paste
120ml (half cup) dry white wine
half cup bottled Italian tomato puree
half cup chicken stock
1 tsp sugar
1 tbsp fresh basil, chopped
2 tsp fresh oregano, chopped
freshly ground black pepper, to taste

Pour oil into heavy based saucepan and use a pastry brush to distribute it evenly over the base of the pan. Heat to a high temperature and add the chicken pieces and the thyme. Cook the chicken until it is browned on all sides and transfer to a
plate.
Reduce the heat for the pan to medium and add the onion, green and red capsicum and garlic and fry gently for about 2 minutes.
Add the mushrooms and cook for another minute.
Add the paprika, chopped tomatoes, tomato paste, wine chicken and stock and bring to the boil. Reduce heat and simmer for 2 minutes.
Add the sugar, herbs and pepper and stir through.
Cover and simmer for about 20-30 minutes or until chicken is cooked through. Remove lid and allow to cook uncovered for about 10 more minutes so that some of the liquid evaporates.
Serve with cooked rice and steamed green vegetables.

Mushroom Sauce

Serves 4-6

1 tsp olive oil
12 button mushrooms or 5 large flat mushrooms
1 cup well-flavoured beef, vegetable or chicken stock
1 tbsp sherry
half tsp dried thyme leaves or sprig of fresh thyme
freshly ground black pepper
half cup water (not all the water may be needed)
2 tsp cornflour mixed to a paste with a little water

Method:
Heat the oil in a frypan to a high heat and add the mushrooms.
Cook until the mushrooms start to soften.
Add the stock, sherry, pepper and thyme and bring to the boil. Reduce heat and simmer for about 5-10 minutes adding a little water as required as the sauce reduces.
Add the cornflour paste and bring to the boil stirring. Reduce heat and simmer until sauce thickens slightly (just 1-2 minutes)
Serve as an accompaniment to grilled steak or any cooked red meat.

Mustard Sauce

1 cup chicken stock
2 teaspoons French, Dijon or grainy mustard
1 tablespoon sherry
2 teaspoons cornflour
2 teaspoons water
2 tablespoons evaporated light milk (optional)

Method:
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 about 1-2 minutes. Pour over cooked meat.

Curried Fish Cutlets

Serves 4

4-6 medium ripe Roma tomatoes, cut into 1cm slices
(use more tomatoes if they are small)
2 tsp curry powder
2 tsp turmeric
quarter tsp fennel seeds
half to 1 tsp chilli paste (eg sambal oelek)
1 tsp lemon or lime juice
4 x 150g firm fish cutlets eg mackerel, tuna or salmon
half cup fresh basil , chopped

Method:
Preheat oven to 180°C
Line a casserole dish with half the tomato and sprinkle with half the basil.
Mix together the curry powder, turmeric, fennel seeds, chilli paste and lemon or lime juice to form a paste.
Rub this paste over both sides of the fish cutlets and place the spice-covered fish on top of the sliced tomato and basil. Sprinkle with the remaining basil and top with the remaining tomato slices.

Bake in oven until fish is cooked through - about 10-20 minutes depending on the fish (salmon and tuna are best not overcooked).
This recipe can also be cooked in the microwave where it will only take about 5-7 minutes.

Mediterranean Salad

Serves 4

200g green beans, trimmed, cut into 5 cm lengths
1 bunch rocket lettuce, washed
4 Roma tomatoes, cut into chunks
half a red Spanish onion, finely sliced
8 kalamata olives
2 tbsp fresh basil, torn and shredded

Dressing:
1tbsp Extra virgin olive oil
1 tbsp balsamic vinegar
1 clove garlic, crushed
freshly ground black pepper
1 tsp sugar

Method:
Combine the green beans, rocket, tomatoes, and onion in a large shallow bowl.
Scatter the olives and basil over the salad vegetables.
To make dressing combine all the dressing ingredients into a screw-top jar and shake to mix.
Just before serving pour the dressing over the salad.

Pasta with Roasted Pumpkin, Basil and Tuna Fillet.

Serves 4

800g Queensland blue pumpkin, peeled, seeded and cut into 2cm cubes
1 onion, peeled and chopped
½ red capsicum, seeded and sliced
2 tablespoons olive oil
½ cup shredded basil
4 cloves garlic, unpeeled
2x210g can tuna fillet or 400g fresh tuna, cut into 2cm cubes
400g dried pasta shapes, eg penne
100g semi-dried tomatoes, roughly chopped
½ cup grated parmesan
cracked black pepper

Preheat oven to 200°C.
Place pumpkin, onion, capsicum, olive oil, basil and garlic in a shallow roasting pan, season to taste, then toss to coat in oil.
Roast at 200°C for 40 minutes, squeeze garlic from cloves into pumpkin mixture, then add tuna and semi-dried tomatoes and roast for another 5 minutes or until pumpkin is browned around edges.

Cook pasta in plenty of boiling salted water until just tender (al dente). Drain pasta and return to saucepan, add pumpkin mixture and toss to combine .
Divide pasta among 4 bowls, then top with parmesan and cracked black pepper.

Veal or Pork Medallions & Fruity Sauce

Serves 4

4 veal or pork medallions, trimmed
1-2 cloves garlic, finely chopped
freshly ground black pepper
2 tsp fresh thyme leaves, chopped if necessary
1 tbsp extra virgin olive oil
half red capsicum, seeded and thinly sliced
1tsp grated ginger
1 green apple, cored and thinly sliced (peel left on)
4 spring onions (shallots) trimmed, washed and finely chopped
quarter cup dry white wine
quarter cup apple juice

Method:
Season the meat with the garlic and pepper rubbing it in well on both sides
Gently pat on the thyme spreading it evenly over the meat
Heat half the oil in a non-stick skillet or frypan to a medium heat and fry the meat gently turning only once – about 6-8 minutes each side.
Transfer the meat to a serving dish and keep warm.
Add the remainder of the oil to the pan and then add the capsicum, ginger, apple and spring onions and cook over a medium heat until the fruit and vegetables start to soften.
Spoon the apple mixture over the cooked meat
Add the wine and apple juice to the pepper – season to taste with a little more pepper if desired. Bring the sauce to the boil, and allow it to reduce over a high heat for several minutes and then pour the sauce over the meat and apple mixture.

Fragrant Lamb Fillet

Serves 4

Marinade:
1 tbsp extra virgin olive oil
2 cloves garlic, crushed
1 tbsp lemon juice
2 tsp chopped fresh rosemary leaves

2 lamb fillets (backstraps or sirloin)

Method:
Combine the olive oil, garlic, lemon juice and rosemary in a small bowl.
Place the lamb in a shallow dish and pour the marinade over the meat, turning to ensure it is well-coated in the marinade.
Heat a large non-stick frying pan or skillet to a medium-high temperature and add the lamb, cooking for about 4 minutes each side – depending on how rare you like the meat. The lamb is often more tender if left a little pink in the middle.
Transfer lamb to plate and allow to rest before slicing thinly just before serving.
Serve with vegetables or rice dish or as part of a salad.

Pumpkin and Spinach Risotto

Serves 4

500g pumpkin, cut into 2 cm cubes
1and a half tbsp olive oil
3 and a half cups well-flavoured chicken stock
half cup dry white wine
1 medium brown onion, peeled and finely chopped
1 clove garlic, crushed
1 and a half cups Arborio rice
100g baby spinach or rocket leaves
6 semi-dried tomatoes, chopped
2 tbsp flat leaf parsley, finely chopped
freshly ground black pepper, to taste
1 tbsp lemon juice
1 tbsp finely grated parmesan cheese

Method:
Preheat oven to 180?C
Place pumpkin in nonstick baking dish and drizzle over 2 tsp of the oil, turn the pumpkin to ensure the oil is well distributed. Bake in oven for about 30 minutes or until lightly browned and tender.
(If you are in a hurry, just cook the pumpkin until just tender in the microwave)
Combine the stock and wine in a saucepan and bring to boil.
Cover, reduce the heat and allow to simmer.
Heat the remainder of the oil in a large saucepan, add the onion and garlic and cook stirring occasionally until the onion is soft.
Add the rice and stir to coat in the onion and garlic mixture
Stir in 1 cup of the hot stock mixture and cook, continuing to sir over a low heat until the liquid is absorbed.
Continue to add the stock and wine mixture in 1 cup batches, stirring after each addition until the liquid is absorbed. This will take about 30-40 minutes. The rice needs to become tender.
Fold in gently the spinach, tomatoes, pumpkin, parsley and pepper.
Finally add the lemon juice and parmesan cheese and serve immediately.

Quick and Easy Quiche

Serves 4

4 eggs, lightly beaten
1tsp butter or margarine
1 tsp olive oil
4 tbsp self-raising flour
two thirds of a cup low fat milk
3 slices lean ham
1 onion, peeled and chopped
half red capsicum, seeded and chopped
100g button mushrooms
sliced freshly ground black pepper
140g can corn kernels
1 medium tomato, sliced
half cup grated cheese

Pre heat oven to 180°C
Combine the eggs, butter, oil, flour and milk in an ovenproof dish, mix well.
Add ham, onion, capsicum, mushrooms, corn, pepper and half the cheese.
Top with the tomato slices and the remaining cheese
Bake in moderate oven for 30 minutes or until set.
Serve with bread and tossed salad.