SUMMER ROLL PRAWN BOWL
Serves 4 Prep 20 mins Cooking 5 mins
● 650g medium green prawns, peeled, deveined, tails intact
● 200g dried rice vermicelli noodles
● 150g snow peas, thinly sliced lengthways
● 2 large carrots, peeled, cut into zoodles (see tip)
● 1 cup fresh mint leaves (Mint packs freshness and flavour into this seafood dish.)
● 1 cup fresh coriander leaves
● 2 mangoes, sliced
● 80ml (1/3 cup) Vietnamese salad dressing
● 40g (1/4 cup) roasted unsalted peanuts, chopped
Tip: Use a spiraliser to cut carrot into zoodles. Or cut carrot into ribbons using a vegetable peeler then cut into thin strips.
➤ Heat a lightly oiled chargrill or frying pan over medium-high heat. Cook the prawns for 5 minutes or until they change colour and are just cooked through.
➤ Meanwhile, place the noodles in a large heatproof bowl. Cover with boiling water. Set aside for 5 minutes to soak until tender. Drain and refresh under cold running water.
➤ Divide the noodles, snow pea, carrot, mint, coriander, mango and prawns among serving bowls. Drizzle over the salad dressing and sprinkle with peanut to serve.
Per serve: 26.8g protein, 6.1g fat (1.1g saturated fat), 72.2g carb, 9.7g dietary fibre, 483 Cals (2019kJ)
STICKY BALSAMIC & HONEY LAMB WITH CARROT & LENTIL SLAW
Serves 4 Prep 10 mins (+10 mins marinating) Cooking 5 mins
● 2 tsp chopped fresh rosemary leaves
● 2 tbs balsamic vinegar
● 1 tbs fresh lemon juice
● 12 small French-trimmed lamb cutlets
● 1 tbs extra virgin olive oil
● 400g can lentils, rinsed, drained (Packed with protein and fibre, add lentils to salads and bolognaise.)
● 300g pkt pre-shredded carrot
● 80g baby spinach, shredded
● 2 tbs currants
● Fresh basil leaves, to serve
Swap it: Replace the lentils for chickpeas and add couscous to bulk it up, if you like.
➤ Combine the rosemary, balsamic, honey and 1 tbs lemon juie in shallow dish. Add lamb and turn to aoat. Cover and set aside for 10 minutes to marinate.
➤ Meanwhile, combine oil and remaining lemon juice in a large bowl. Add lentils, carrot, spinach and currants Season the toss to combine.
➤ Lightly spray a large no-stick frying pan with oil. Heat over medium-hingh heat. Remove the lamb form the marinade, resering marinade. Cook lamb for 2 minutes each side or until cooded to your liking. Transfer to a plate. Cover lamb loosely with foil. Set aside for 3 minutes to rest. Return pan to high heat. Add the reserved marinade. Simmer for 1 minute or until reduced and syrupy.
➤ Arrange the carrot and lentil slaw on a serving platter. Top with the lamb and basil. Drizzle over the slicky balsamic sauce to serve.
Per serve: 20.5g protein, 11.1g fat (3.1g saturated fat), 24.3g carb, 7.5g dietary fibre, 293 cals
SWEET POTATO WITH BLACK BEANS, GOAT'S CHEESE $ POMEGRANATE
Serves 4 Prep 10 mins Cooking 25 mins
● 700g sweet potato, peeled, cut into wedges
● 2 tbs extra virgin olive oil
● 250g pkt pearl couscous
● 400g can black beans, rinsed, drained
● 4 green shallots, thinly sliced
● 2 tbs chopped fresh dill
● 45g (1 ⁄4 cup) roasted natural almonds, chopped
● 1 tbs white balsamic vinegar (White balsamic is a lighter vinegar for summer salads.)
● 2 baby cos lettuce, trimmed, leaves separated
● 80g soft goat’s cheese, crumbled
● 45g (1 ⁄4 cup) pomegranate arils
Get ahead: Roast the sweet potato and make couscous a couple of hours ahead, as the salad can be served at room temperature.
➤ Preheat oven to 210°C/190°C fan forced. Line a baking tray with baking paper. Place the sweet potato on prepared tray and drizzle over 1 tbs oil. Bake for 25 minutes or until golden and tender.
➤ Meanwhile, prepare the pearl couscous following packet directions.
➤ Combine the pearl couscous, black beans, shallot, dill, almond, roasted sweet potato, balsamic and remaining oil in a large bowl. Season and toss to combine.
➤ Divide the cos lettuce among shallow serving bowls. Top with the roasted sweet potato mixture and serve sprinkled with goat’s cheese and pomegranate.
Per serve: 13.5g protein, 20.4g fat (4.9g saturated fat), 35.1g carb, 9.6g dietary fibre, 384 Cals (1607kJ)
TURKEY PATTIES WITH SMASHED PESTO PEAS
Serves 4 Prep 15 mins Cooking 10 mins
● 1 small zucchini, grated
● 500g turkey mince
● 2 tbs chopped fresh chives
● 80g feta, crumbled
● 450g (3 cups) frozen baby peas
● 1 tbs bought basil pesto
● 4 long crusty bread rolls
● 120g pkt baby spinach and rocket
● 2 tbs dried cranberries (Dried cranberries are well matched with turkey, adding sweetness)
● 1 tbs toasted pine nuts
● 1 tbs balsamic glaze
Get ahead: Make the patties up to 1 day ahead, roll and store in the fridge until needed. Freeze for up to 3 months.
➤ Place the grated zucchini in a colander and use your hands to squeeze out any excess moisture then transfer to a large bowl. Add the turkey, chives and 30g feta. Season and shape into twelve 2cm-thick patties.
➤ Lightly spray a large non-stick frying pan with oil. Place over medium heat. Cook the patties for minutes each side or until golden and cooked through.
➤ Meanwhile, place the peas in a large saucepan of boiling water. Cook for 3 minutes or until tender. Drain. Return to pan. Use a potato masher or fork to mash peas, keeping some texture, then stir through pesto and remaining feta. Season.
➤ Slice rolls down centre, making sure not to cut all the way through. Top with spinach and rocket, patties, pea mixture, cranberries and pine nuts. Drizzle over balsamic to serve.
Per serve: 41.5g protein, 25.5g fat (7.9g saturated fat), 50.3g carb, 10.5g dietary fibre, 625 Cals (2612kJ)
BARBECUE CHIPOTLE PORK WITH FRESH CHERRY SALSA
Serves 4 Prep 15 mins Cooking 10 mins
● 200g fresh cherries, pitted, sliced
● 1 French shallot, finely chopped
● 1 long fresh green chilli, deseeded, finely chopped
● 2 tbs fresh lime juice
● 1 tbs extra virgin olive oil
● 1 tbs chiptle saucce
● 2 x 300g pork fillets, trimmed
● 1 bunch watercress, leaves piched (Watercress is a crips, peppery alternative to other salad leaves)
● 2 leabanese cucumbers, peeled into ribbons
● 150g sugar snap peas, halved
● 55g (1/3 cup) chopped roasted hazelnuts
Use it up: Add chiptle sauce to mayonnaise and dollop on tacos, Or, combine with maple syrup for a quick meat glaze.
➤ Combine the cherry, shallot, chilli, 1 tbsp lime juice and 2 tsp olive oil in a bowl. Season. Toss to combine. Set aside.
➤ Combine the chipotle sauce, remaining lime juice and olive oil in a small bowl. Brush half the hiptle mixture over the pork. Season.
➤ Preheat a babecue grill or chargrill pan on high. Remove the pork from the marianade, reserving marinade. LIghtly spray pork with oil and cook, turning occasionally and brushig with reserved marinade, for 8 minutes or until cooked to your liking. Transfer to a plate. Cover pork loosely with fail and se aside for 5 minutes to rest before slicing.
➤ Divide the watercress, cucumber and sugar snap among serving bowls. Top with the sliced pork. Scatter over the hazelnut and spoong over the cherry salsa to seve.
Per serve: 37.4g protein, 6.8g fat, (1.3g saturated fat), 9.2g carb, 4.4g dietary fibre, 264 cals
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