Chargrilled Broccoli with Almonds, Chilli and Chickpeas
Developed in partnership by Miele Home Economist Loughlin Hunter & Claire Saundry, APD, AccSD
Serves 4 as a side dish | Prep time 15 minutes | Cooking time 10 minutes
- 1kg broccoli (2 heads), cut into florets
- 120ml extra virgin olive oil
- 80g salted capers, rinsed and drained
- 2 garlic cloves, finely chopped
- 1 long red chilli, thinly sliced
- 500g cooked chickpeas, (2 tins, drained and rinsed)
- 1 cup baby spinach
- Zest and juice of 1 lemon
- 1 cup parsley, finely chopped
- 2/3 cup mint leaves
- 80g parmesan, shaved
- 50g flaked almonds, toasted
- Place the broccoli florets in a perforated steam tray and steam at 100°C for 1 minute.
- Pre-heat a griddle pan on high heat, Induction setting 8, until the pan is smoking hot.
- Remove the broccoli from the steam oven, quickly toss in half of the olive oil and place on the griddle pan, in batches, until you have nice char marks on the broccoli. Keep aside in a large mixing bowl.
- Add the remaining oil into a small saucepan, with the capers, garlic and chilli. Cook on medium heat, Induction setting 5, until the garlic starts to just turn slightly golden.
- Remove from the heat immediately and pour directly over the broccoli.
- Add the chickpeas, spinach, lemon zest, salt and pepper and mix well.
- Just prior to serving, squeeze over the lemon juice and top with parsley, mint, parmesan and almonds.
|Nutrient||Per serve (560g)|
|Energy – kJ||2710|
Berry Protein Icy Poles
- 3 scoops organic whey or vege protein powder
- ½ cup low fat Greek yoghurt
- 1 cup low fat milk
- ½ cup blueberries
- In a blender, mix the protein powder, yoghurt, and milk together until smooth.
- Then, using standard icy pole moulds, evenly distribute blueberries into the bottom of each mould.
- Pour the yoghurt mixture over the blueberries, ensuring it is evenly distributed amongst the moulds, and insert an icy pole stick in the centre of each mould.
- Place filled moulds in the freezer for 5 hours or until completely frozen.
|Nutrient||Per serve (41g)|
|Energy – kJ||312|
Banana & Mango Smoothie
- 1 ripe banana
- ½ cup frozen mango
- 2 tbsp thick organic yoghurt
- 2 drops vanilla essence
- 1 scoop organic whey or vege protein powder
- ¼ – ½ cup banana/mango nectar (or other 100% fruit juice)
- Blend all ingredients until smooth and creamy – add nectar to achieve desired consistency
|Energy – kJ||1530|
Nutty Banana Liquid Fuel
- ½ cup almond milk (or regular milk)
- 1 scoop whey or vege protein powder
- 1 tbsp almond or peanut butter
- 1 large frozen banana (peel before freezing)
- 1 tbsp raw maple syrup
- ½ tbsp wheatgerm
Blend ingredients together… add ice if desired.
OAT & APPLE PANCAKES
- ½ cup oats
- ½ cup quinoa flakes
- ½ apple chopped
- 1 tbsp pecans
- 1 tsp cinnamon
- 1 tsp baking powder
- 1 egg, beaten
- 2 tsp maple syrup if desired
- ¾ cup milk/almond milk (plus little extra if required)
- Put oats, quinoa, apple and pecans in food processor and blend for 5-10 seconds until broken down
- Mix in cinnamon, egg, maple and milk.
- Leave to sit for approx. 15 mins (if you have time!) and then add additional milk if required to get good pancake consistency. Meanwhile heat non stick pan to medium/hot temperature.
- Cook for 2-3 minutes each side.
Kale Mushroom & Sweet Potato Quiche
8 serves (1 serve = 1 slice)
- 1 medium sweet potato
- 3 cups mushrooms, sliced
- 1 medium onion: chopped
- 5 garlic cloves: crushed
- 2 cups kale or spinach chopped
- 2 large eggs + 1 cup egg whites
- 1/2 cup light shredded cheese
- 1 cup cottage cheese
- 1 tsp dried mixed herbs
1. Preheat oven to 200 degrees C. Cut sweet potato into small cubes and bake for 30 minutes, remove from the oven and set aside to cool.
2. Meanwhile, preheat skillet and spray with oil. Add mushrooms and sauté for 5 mins or until golden brown, add onion and garlic and cook for 2 mins, stirring frequently.
3. Add kale, herbs, salt and pepper and sauté until kale is wilted. Transfer mixture to a bowl.
4. To make the crust, mash sweet potato flesh using a fork and add mixed herbs, salt and pepper to mash. Mix thoroughly. Transfer mash to a deep pie dish and press evenly on the bottom and sides. Set aside.
5.In a large bowl, combine eggs with egg whites and whisk for 30 seconds. Add cheese, cottage cheese, previously cooked mushrooms and kale, herbs, salt and pepper and mix all ingredients to combine. Pour mixture into prepared crust and flatten with spatula
6. Bake 50 mins at 200 degrees or until the knife inserted comes out clean. Let quiche cool then cut into 8 slices. Serve hot or cold.
|Energy – kJ||715|
|Energy – calories||170.1|
SDA Member Peta Carige
Sweet Potato, Quinoa and Lentil Burgers
- 2 sweet potatoes
- 1/2 cup of quinoa
- 400g of tinned lentils, strained and dried
- Handful of chopped parsley
- 1 teaspoon of chilli flakes
- 1/2 onion, finely diced
- 1/2 teaspoon of dried cumin, oregano and crushed coriander seeds
- A few drops of tabasco sauce
- 1 clove of garlic, finely chopped
- 1 egg, gently beaten
- Dice the sweet potato and boil until soft and then mash
- Place quinoa in pot with 1 cup of water and cook until was is absorbed and quinoa is fluffy
- Add all ingredients together and mix with your hands (or fork)
- Set aside in the fridge for 30 minutes
- Shape into burgers and lightly pan fry until golden brown
- Prepare in a bun with your choice of fillings – I used tomato, reduced fat cheese, lettuce, beetroot and hummus plus some BBQ sauce
|Energy – kJ||673|
|Energy – calories||161|
SDA Member Joel Feren
Ricotta Pancakes with Caramelised Banana
Makes 6 small pancakes
- 1 cup low fat ricotta
- ½ cup reduced fat milk
- 2 large eggs (separated)
- ⅔ cup wholemeal flour
- 1 teaspoon baking powder
- 1 tablespoon of maple syrup
- pinch of salt
- Spray olive oil
- 2 bananas, sliced lengthways
- 1 tablespoon maple syrup
- 1 tablespoon water
- 300 g low fat Greek yoghurt
Place the ricotta, milk and egg yolks into a bowl and mix well to combine. Stir in the flour, baking powder and salt and gently whisk to make a smooth batter. Beat the egg whites until they become foamy and then fold them into the ricotta mixture.
Heat the oil in a large frying pan and drop in heaped dessertspoons of batter.
Cook the pancakes for about 1 minute until golden and then flip them over and cook for another minute. Keep the cooked pancakes warm, by covering them with a tea towel or foil on a large warmed plate, while you cook the rest of the batter.
In a separate pan add banana, maple syrup, water and cinnamon. Flip banana every 2-3 minutes until the banana is just about to fall apart.
Place banana on top of 1-2 pancakes and add a scoop of yoghurt and a little bit more cinnamon if desired.
|Nutrient||Per serve (2 Pancakes)|
|Energy – kJ||1239|
|Energy – calories||295|
Meatballs with “Spaghetti”
For the meatballs:
- 500 g lean beef mince
- 1 teaspoon of crushed garlic
- 1 small onion, grated
- 1 apple, peeled and grated
- 1 small carrot, grated
- 125 g ricotta cheese, drained
- 1/3 cup fresh breadcrumbs
- ¼ cup freshly grated parmesan cheese
- ½ cup fresh chopped parsley
- 1 egg
- Pinch of nutmeg
- Pinch of paprika
- 4 cups Napolitana fresh tomato sauce
For the Spaghetti:
- 1 Leek – cut into thin strips
- 1 teaspoon olive oil
- 6 zucchinis, grated into spaghetti using a mandolin (If you don’t have a mandolin a grater works as well)
- Black pepper
- Squeeze of lemon
Preheat the oven to 180°C.
Combine mince, garlic, onion, apple and carrot in a bowl, and mix until all ingredients are combined. Add ricotta, breadcrumbs, parmesan, parsley, egg and spices to the bowl and mix until well combined. Shape into meatballs and place into an ovenproof dish.
Pour tomato sauce over meatballs and cover and bake for 10 minutes. After 10 minutes remove lid and bake for a further 15 minutes or until meatballs are cooked through.
Meanwhile cook the leek in a pan over medium heat with olive oil. Add the zucchini and toss through for a few seconds until warm.
Season spaghetti with a little lemon and black pepper and divide between serving plates and top with the meatballs when they are ready.
Serve sprinkled with fresh chopped parsley a little grated parmesan.
|Energy – kJ||2045|
|Energy – calories||487|
Easy Peasy Prosciutto Risotto
- 1 tablespoon of olive oil for cooking
- 2 cloves garlic, crushed
- 1 onion, finely diced
- 2 celery sticks, sliced
- 1 red capsicum, diced
- 1 ½ cup arborio rice
- 5 cups of reduced salt vegetable or chicken stock
- 1 cup green peas, frozen
- 2 large handfuls of baby spinach leaves
- 100 g prosciutto, fat removed and diced
- Parmesan and chopped parsley to serve
In a pan, add olive oil, onions and garlic then sauté over medium heat for 2-3 minutes or until soft. Add capsicum and celery to the pan and cook for a further two minutes. Once both the onion and capsicum are fragrant and translucent in colour, add the rice to the pan, stir until combined and cook for 1 minute.
Gradually add stock to rice and continue stirring over medium-low heat until the rice has absorbed all the stock and is tender but not too soft (mushy).
Blanch peas for one minute in boiling hot water and then drain. Add half the peas and half the spinach into a blender and blend until smooth.
Combine the green pea and spinach puree along with the whole green peas, spinach and prosciutto to the risotto and stir through.
Season with black pepper and add a little grated parmesan to stir through the dish.
Serve onto shallow plates and serve topped with extra grated Parmesan and chopped parsley.
|Energy – kJ||1071|
|Energy – calories||255|
Beefy Quinoa and Veggie Stuffed Capsicum with Sweet Potato Chips
- 4 red capsicums, deseeded, tops removed
- 1 cup quinoa, uncooked
- 400 g sweet potato, peeled, cut into chip slices
- 30 g pine nuts, toasted
- 1 tablespoon olive oil
- 1 onion, finely diced
- 300 g lean beef mince
- 1 teaspoon minced garlic
- ½ teaspoon fresh rosemary
- ½ teaspoon fresh oregano
- 3 carrots, finely diced
- 3 stalks of celery, diced
- 1 small eggplant, cubed
- 1 teaspoon honey
- ½ teaspoon cinnamon
Preheat oven to 180°C.
Place a small heavy bottomed saucepan, filled with 2 cups of water, on high heat. Add the quinoa and bring the water to the boil. Reduce the heat to low, cover and simmer until water evaporates (approximately 20 minutes).
Meanwhile, place capsicums on a baking tray and spray with oil. Roast capsicums in the oven for 15 minutes.
Toast pine nuts in a fry pan for 5 minutes. Once the pine nuts are golden, set aside.
Place oil and onions in a large pan and cook, stirring occasionally for 2-3 minutes or until onion is soft. Add beef mince, ginger, oregano and rosemary and stir until beef mince is browned. Lastly, add carrots, celery, and eggplant and cook for another 10 minutes to allow the vegetables absorb the flavour of the mince and spices.
Add cooked quinoa to the mixture and then cut the capsicums in half. Fill each capsicum half with mince and quinoa mixture. Place the sweet potato chips and the capsicums on a tray with baking paper. Top the sweet potato chips with honey and cinnamon. Cook both the chips and capsicum for 20 minutes.
|Energy – kJ||1454|
|Energy – calories||346|