vegetables
Greek-style Gnocchi
- Preheat the oven to 200°C.
- Place tomato, capsicum and garlic on a baking tray. Drizzle with oil and season. Roast for 20-25 minutes or until soft. When cool enough to handle, remove garlic skin. Place garlic, tomato, capsicum and juices in a food processor. Process until smooth and season to taste.
- Cook gnocchi according to packet instructions, drain and return to pan. Add sauce, olives and parsley, and stir to combine. Serve with crumbled feta and a rocket salad, if desired.
Serves 6.
Basic Risotto
2 tablespoons olive oil
200g arborio rice
5 cups stock
fillings of your choice: try pumpkin, pea and feta; sun-dried tomato and baby spinach
1- Simmer stock on the stove, in a saucepan
2- In another saucepan, heat the oil, add the rice. Stir, coating the rice with oil, for 2 mins until you hear a cracking sound and rice becomes translucent.
3- add 1/2 cup stock to the rice, and stir until absorbed. continue adding stock this way until the rice is cooked.
4- After 15-20 mins, taste- the rice should be firm, but not crunchy.
5- Remove from heat, add whatever flavourings you want. Serve.
Serves 4
Recipe sourced from book: 4 ingedients by Kim McCosker & Rachael Bermingham
Vegetarian Lasagne
Mixed vegetables, chopped: try 1 onion, 1 capsicum, 2 zucchini, 1/2 cup frozen peas, 1 leek
500g vegetable stock
1 large tin canned tomatoes
1 jar tomato-based pasta sauce
1 tsp crushed garlic (optional)
1/4 jar tuscan seasoning (by Masterfoods)
2 tbsp tomato paste
500g pumpkin
500g frozen spinach, defrosted accoding to packet directions
1 can chickpeas (optional)
1 packet 8 mountain bread*
2 cups low fat milk
2 tbsp cornflour
1 cup low fat cheese
nutmeg and paprika, to taste
* mountain bread is a type of flat bread found in the bread isle of supermarkets. When cooked in this lasagne, it tastes just like pasta, but with a lighter texture and is much healthier. Alternatively, you can just use pasta sheets but note that the lasagne will need to be cooked in the oven for longer, until pasta is cooked.
1- Place vegetables, stock, tomato paste, pasta sauce, most of the tuscan seasoning and garlic in a large saucepan. Stir until combined and place on stove over medium heat. Put the lid on the saucepan and let it cook, for about 15-20 or until vegetables are soft.
2- Slice pumpkin thinly, then steam in microwave (put pumpkin in microwave safe bowl, add a few spoons of water, cover with gladwrap and cook for 5 mins, or until soft)
Thai Green Chicken Curry
1 large onion, finely slice 1/4 cup chicken or vegetable stock (liquid, or make with stock cube and water) 2 large chicken breasts, skinned and cubed, 1-2 tbsp green curry paste, 100g (1 cup) canned lite coconut milk 2 cups chopped mixed vegetables (such as snow peas, carrots, capsicum, bok choy)
Cook the onion gently in the oil until softened. Add the chicken, then stir in the curry paste. Pour coconut milk over the chicken and stir well. Bring the mixture back to the boil, lower the heat, and simmer gently for 20 minutes. Serve with rice. Serves 4. Sourced from: www.healthy-eating-made-easy.com
Chicken and Veges
4 skinless chicken breasts vegetables of choice 1 tablespoon oil rosemary
This is a simple baked chicken recipes that couldn’t be easier for a satisfying one-dish mid-week meal. You can use any vegetables that are suitable for baking, such as onions, potatoes, carrots, pumpkin, eggplant or zucchini. If you use potatoes, you won’t need an accompaniment, but if not try serving the dish with rice. Serves 4: Preheat the oven to 200C. Trim any excess fat off 4 chicken breats and put into a roasting tin with vegetables cut into chunks. Sprinkle over 1 tbsp fresh chopped rosemary (or 2 tsp dried) and brush with oil.
Vegetable Soup
2 medium potatoes, washed but unpeeled
2 onions, peeled
2 large carrots, scraped
1-2 cloves garlic (optional)
half cup red lentils
1 litre vegetable or chicken stock (use stock cube or powder if you wish)
Serves 4
Grate the vegetables. The quickest way to do this is by using the grating disc in a food processor, but if you've plenty of time you can shred the vegetables using a handheld grater.
Heat a large pan, add the vegetables- add a little bit of water or stock so they don't stick.
Add the lentils. Pour on the hot stock, stir well, bring to the boil and simmer until the vegetables are tender, about 8 minutes. You can serve the soup at this stage or blend it if you prefer.
Variations
Try adding a few leaves of shredded cabbage or a handful of finely chopped spinach.
Pumpkin Soup
500g pumpkin, cubed
350ml (1 ½ cups) vegetable stock
1 sliced onion
2 diced carrots
1 tsp ground cinnamon
Serves 4:
Place the vegetables and stock in a large saucepan, bring to the boil and simmer for 15-20 mins until the vegetables are tender. Blend or process until smooth.
Leftover soup can be frozen and re-heated.
Whatever You Fancy Soup
This is a soup base you can use to make a variety of delicious soups. Just add the vegetables of your choice, a few herbs and spices and enjoy.
Staple Ingredients:
1 large onion, diced
1 packet chicken noodle soup
4 potatoes, peeled and diced
Milk or evaporated milk (for creamy soups)
Vegetables of choice:
Cauliflower soup - ½ large cauliflower, broken into pieces
Pumpkin soup - 1 medium sized butternut pumpkin
Carrot soup - 5 large carrots, chopped
Zucchini soup - 3-4 zucchinis, chopped
Potato and Leek - 3 leeks, chopped (add with the onions)
Tomato soup - tinned or fresh peeled tomatoes
1. Saute onions in a little butter.
2. Add potatoes and the packet of soup with 2 cups of water.
3. Cook for 5 minutes.
4. Add prepared vegetables of choice, depending on which soup you are making.
5. Add extra seasonings as desired e.g curry powder, pepper, herbs.
6. When vegetables are tender, blend with a stab mixer
Sourced with permission from www.bestrecipes.com.au and written by Kaye
Potato and Corn Soup
1 tablespoon olive oil
3 large potatoes, cubed
6 bacon rashers, chopped, fat removed
1 onion, chopped
1 L chicken stock
1 tin creamed corn
1. Heat the olive oil in a saucepan.
2. Saute bacon and onion until cooked.
3. Add potatoes, stir through and cook for a further minute.
4. Pour in chicken stock to cover potatoes and allow to boil until potatoes are cooked.
5. Remove from heat and add creamed corn.
6. Stir through and season to taste with salt and pepper
Serves 6
Sourced with permission from www.bestrecipes.com.au and written by Than
Red Lentil and Sweet Potato Soup
20 g butter
500 g sweet potato, peeled and coarsely chopped
1 onion, finely chopped
1 teaspoon ground cumin
5 cups vegetable stock
1/2 cup red lentils
1/4 cup tomato paste
Parsley, to serve
1. In a large saucepan, melt butter then saute kumara, onion and cumin for 2-3 minutes until onion is tender.
2. Add remaining ingredients and bring to the boil. Reduce heat and simmer covered for 20 minutes, stirring occasionally.
3. Blend or process soup until smooth. Return to heat, season to taste before serving.
4. Sprinkle with parsley.
5. Serve with crusty bread
Serves 6
Sourced with permission from www.bestrecipes.com.au and written by Valralph
