Recipes

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19

Mixed meals
Quick corn quiche
1 x 450 g can whole kernel corn, drained
3 medium tomatoes, sliced
cup self-raising our
1 cup low-fat milk
2 eggs
1 tablespoon grated parmesan cheese
freshly ground black pepper
1 tablespoon grated parmesan for sprinkling
Place the corn and tomatoes in a 20 cm quiche dish. Beat the our, milk, eggs,
1 tablespoon of cheese and the pepper together. Pour over the corn and tomatoes.
Sprinkle with the second tablespoon of cheese. Bake at 200C for 2530 minutes or until
set and golden brown.
Serves 56.

Chilli bean topping

1 x 440 g can chilli beans (or baked beans with a little chilli sauce or powder)

Variation: Replace corn and tomato with 1 cup cooked, drained and chopped spinach and
1 cup sliced mushrooms.

1 large onion, roughly chopped

1 large carrot, roughly chopped
1 apple, peeled and roughly chopped
cup water
grated edam cheese
nely chopped parsley
Place the beans, onion, carrot, apple and water in a food processor and process until
smooth, or mash the beans with a potato masher and nely chop or grate the onion,
carrot and apple. Place in a saucepan and simmer gently for 56 minutes. Serve on
pizza base, in pita bread or on a baked potato; sprinkle with cheese and parsley. Grill
until the cheese melts.
Serves 46

21

Lamb or beef koftas

Home burger

500 g lamb or beef mince

500 g lean mince

1 egg

onion

cup fresh breadcrumbs

pinch mixed herbs

1 onion, nely chopped

3 tablespoons fresh breadcrumbs

2 cloves garlic, crushed

1 egg

2 teaspoons ground cumin

pepper

1 teaspoon ground coriander

Combine all ingredients in a bowl and mix well. Divide the mixture into portions and
shape into patties. Grill patties and serve on burger buns or in pita pockets with
salad ingredients.
Serves 46

pinch of salt and pepper

pita bread

Yoghurt sauce
cup low-fat unsweetened yoghurt
2 tablespoons chopped mint
salad ingredients (eg, lettuce, tomato, cucumber, couscous,
grated carrot)
Combine the mince, egg, breadcrumbs, onion, garlic, spices,
salt and pepper. Mix well. Divide the mixture into 12 equal
portions. Form each portion into a 10-cm-long sausage
shape. Place on a at plate, cover and refrigerate for 30
minutes. Place on an oiled baking tray and cook under
a preheated grill for 10 minutes, turning once during
cooking. Serve in pita bread with yoghurt sauce and
salad ingredients.
Serves 4.

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Moroccan lamb pizza

1 tablespoon oil
1 red onion, nely chopped
1 clove garlic
225 g lean lamb or beef mince
cup canned chopped tomatoes
1 teaspoon ground cumin
1 teaspoon ground coriander
teaspoon cinnamon
1 tablespoon chopped fresh coriander
1 tablespoon lemon juice
4 single-serve pizza bases (or 1 large
pizza base)
cup grated lower fat cheese
2 tablespoons pine nuts (optional)

Preheat the oven to 200C. Heat the oil in

a frypan, add the onion and crushed garlic
and cook over medium heat for 1 minute.
Add the mince and cook until browned,
breaking the meat up with a fork. Drain
any excess oil from the pan. Add the
tomatoes, ground cumin, ground coriander
and cinnamon and cook for 5 minutes. Stir
in the fresh coriander and lemon juice.
Spread the meat mixture over the pizza
bases and sprinkle with cheese and pine
nuts. Bake for 10 minutes or until the
cheese has melted and the pizza is heated
through.

Raita (yoghurt relish)

Vegie noodle stir-fry

1 cup low-fat unsweetened yoghurt

Garnish suggestion

cucumber, grated

2 x 85 g packets instant noodles

fresh mint leaves, fresh at-leaf

parsley and/or a little mango chutney

1 clove garlic

2 beef schnitzels (300 g)

1 tablespoon fresh mint, chopped

1 tablespoon oil
1 onion, nely chopped

To make the raita: Mix the yoghurt, grated

cucumber, crushed clove of garlic and
chopped mint in a bowl.

2 carrots, nely sliced

1 cup broccoli orets
45 mushrooms

Serve the pizzas topped with the herbs,

raita and a little mango chutney.
Serves 4.

2 stalks celery, sliced

cup water
1 tablespoon cornour
2 tablespoons low-salt soy sauce
1 tablespoon black bean sauce
Cook the noodles to the manufacturers directions, but dont use the avour sachets.
Drain. Cut the schnitzel into thin strips. Heat the oil in a large pan and saut the meat
until browned on the outside but still pink on the inside. Remove from the pan. Stir-fry
the vegetables until tender but still slightly crisp; keep the vegetables from sticking by
adding a little water. Mix the water, cornour, soy sauce and black bean sauce together.
Return the meat to the pan, add the drained noodles and soy sauce mixture. Stir together
and heat until well mixed and heated through.
Serves 45.

23

Fish pie
head broccoli, cut into orets
250 g macaroni
2 tablespoons margarine
1 small onion, chopped
1 teaspoon curry powder
1 tablespoon our
1 cup low-fat milk
1 x 185 g can smoked sh llets
cup lower fat cheese, grated (or 2 tablespoons parmesan cheese see Table:
Fat content of cheeses page 34)
Cook the broccoli in boiling water or in the microwave; drain. Cook the macaroni and
drain. Place the macaroni in a greased ovenproof dish. Melt the margarine in a pan
and add the chopped onion. Cook until the onion turns clear. Add the curry powder and
our to the onion, mix to combine. Gradually stir in the milk. Stir until the mixture boils
and thickens. Add the sh and broccoli to the sauce. Spoon over the macaroni. Sprinkle
grated cheese over the top. Bake uncovered in oven at 180C for 20 minutes or until
golden brown.
Serves 46

Chicken chop suey

1 packet (250 g) bean thread vermicelli
1 tablespoon oil
800 g to 1kg diced, boneless,
skinless chicken
1 onion, peeled and chopped
3 cloves garlic, crushed
3 stalks celery, chopped
4 large carrots, chopped
1 cabbage, sliced
1 packet (500 g) frozen peas
cup reduced-salt soy sauce
Break the vermicelli into shorter lengths, place in a bowl and cover with boiling water.
Leave until soft. Drain the vermicelli. Heat the oil in a large pan with a heavy base, add
the chicken in 23 batches depending on size of the pan. Cook until the chicken is no
longer pink and remove from the pan. Add the onion, garlic, celery and carrot and cook
for 5 minutes. Add cabbage and peas and cook a further 5-8 minutes. Add the vermicelli
to the vegetables and stir through. Add the chicken and soy sauce and heat thoroughly.
Serve with rice.
Serves 1012.
(From Kai Lelei: Recipes for Large Families, 2nd ed., 2006)

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Soups
Creamy vegetable soup

Quick minestrone

1 onion, chopped
1 tablespoon oil

3 cups prepared and chopped seasonal vegetables (eg, potato, carrot, celery,
kumara, parsnip, pumpkin, leeks)

1 potato, peeled and chopped

1 onion, peeled and chopped

2 cups chopped seasonal vegetables

34 cups water

water or stock (home-made or low-salt commercial)

2 x 140 g pots (1 cup) Italian pizza-style low-salt tomato paste

low-fat milk

2 cups roughly chopped tomatoes or 425 g can chopped tomatoes in juice

Saut the onion in the oil in a large saucepan or stockpot. Add the potato and other
vegetables and cook with the lid on over a low heat for about 5 minutes. Just cover the
vegetables with water or stock or a combination of both. Simmer with the lid off until the
vegetables are very soft. Drain off some cooking liquid to use to thin the soup if desired.
Process or mash until smooth. Add cooking liquid and/or low-fat milk to thin the soup
if needed.
Serves 46

25

cup bulgur wheat or couscous

freshly ground black pepper
fresh or dried Mediterranean herbs to taste (eg, basil, marjoram, oregano,
thyme)
Put all the ingredients except the pepper and herbs in a saucepan and
bring to the boil. Simmer for 1520 minutes. Sprinkle with the pepper and
herbs. Serve with a fresh roll or toast.
Serves 46

Snacks
Fluffy fruity milk smoothie
For one serving allow:
1 cup low-fat milk
cup low-fat yoghurt (either plain or fruit avoured)
a selection of fresh fruit, eg:
banana
68 berries (eg, strawberries, blueberries, raspberries)
1 stone fruit, depending on size (eg, plum, peach, apricot, nectarine)

Popcorn

kiwifruit

1 tablespoon oil
cup popping corn

cup canned or stewed fruit (eg, peaches, pears, apricots)

Place the oil and corn in an oven bag. Loosely twist the open end of the bag. Microwave
on 100 percent power for 23 minutes or until most of the kernels are popped.

Blend all together in a food processor or hand-held mixer until smooth and uffy.

Curried popcorn
Add teaspoon curry powder to the oven bag before popping.

Sweet and spicy popcorn

Add 1 tablespoon brown sugar, 1 teaspoon cinnamon and cup sultanas after the corn
has been popped. Mix well.

Cheesy popcorn
Add 1 tablespoon parmesan after the corn has been popped.

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Vegetables and

Vegetables and fruit

Blushing wedges

Salads

Red coleslaw

6 medium potatoes (cut into wedges)

Interesting salads can be made by putting together fresh

vegetables, fruit, pasta, rice, lean meats, chicken, sh, cheese,
seeds, nuts and pulses in different combinations.
Note: Recipes for dressings are listed below under Salad dressings.

Mix 3 cups nely sliced red cabbage, cup crushed pineapple

(canned in juice), 3 stalks nely sliced celery, cup chopped
raisins or prunes and 2 tablespoons nely chopped fresh parsley.
Add spiced dressing and mix thoroughly.

Basic potato salad

Salad dressings

Dice cooked potato (leave skins on for extra bre), add nely
chopped spring onion and sunower seeds.

Creamy dressing

For variety add one or more of the following:

Mix together 1 cup unsweetened low-fat yoghurt, cup vinegar or

lemon juice, 1 tablespoon nely chopped parsley or chives, 1 teaspoon
mustard, 1 tablespoon sugar and freshly ground black pepper.

1 tablespoon oil
cup tomato paste, low-salt
cup water
2 cloves garlic, peeled and nely
chopped (optional)
2 tablespoons nely chopped fresh
mint or 1 teaspoon dried mint
1 red pepper, deseeded and cut into
thin strips
freshly ground black pepper
Toss wedges with oil. Bake at 180C for
15 minutes.
Combine the tomato paste, water, garlic,
mint, red pepper and pepper. Pour this
over the wedges, stir gently to coat evenly.
Return to the oven for 1015 minutes or
until wedges are cooked.

red onion, sauted onion rings, avocado, cooked frozen peas or

corn, cooked egg.

This replaces mayonnaise or salad dressing.

Curry dressing

Pasta salad

For potato or pasta salad.

Mix cooked pasta (use different shapes and colours for variety),
mixed vegetables (eg, corn, peas), chopped cucumber, green
pepper, toasted pine nuts and creamy dressing.

Tabouleh
Cover 1 cup of bulgur with boiling water and leave for 30 minutes.
Stir and drain. Mix with 2 tablespoons chopped fresh mint, 1 cup
chopped parsley, 2 chopped spring onions, 2 chopped tomatoes, 12
tablespoons olive oil, cup lemon juice and ground black pepper.

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Mix together 1 cup unsweetened low-fat yoghurt, cup low-fat

milk, 23 teaspoons curry powder.

Half and half mayonnaise

Reduce the concentration of commercial salad dressing or
mayonnaise by using equal quantities of mayonnaise and
unsweetened low-fat yoghurt.

Spiced dressing
Mix together 2 tablespoons spiced vinegar, 1 tablespoon oil and
1 teaspoon sugar.

Breads and cereals

Bread cases
6 thin slices wholemeal bread
12 tablespoons margarine
Remove the crusts from the bread and
spread slices lightly with margarine. Cut
each slice in half diagonally and place
greased side down into mufn trays. Bake
at 200C for 5 minutes. Place a spoonful
of the chosen lling (eg, vegetable medley)
into each bread case and bake at 200C for
a further 810 minutes or until the lling
has set. Makes 12.

Vegetable medley
lling

Cheesy rolls
1 cup grated low-fat cheese
1 onion, nely chopped

1 tablespoon oil

1 cup nely chopped mushroom, tomato or pepper or a mixture of all three

1 tablespoon our

1 egg

cup low-fat milk

freshly ground black pepper

1 egg, lightly beaten

8 slices thin bread

2 tablespoons grated parmesan cheese

2 tablespoons margarine

1 cup nely chopped vegetables

(mushroom, tomato, broccoli, spring
onion, pepper, sweet corn)

Mix the cheese, onion, vegetables, egg and black pepper together. Lightly spread each
slice of bread with margarine. Turn the bread over and place 1/8 lling on each slice. Roll
up and secure with a toothpick. Grill for 45 minutes or until golden brown, turning once
or twice during cooking.

Heat oil in a saucepan. Add the our and

mix to a paste. Gradually add the milk.
Heat, stirring constantly for 34 minutes
or until the sauce thickens. Add the egg,
parmesan cheese and vegetables.

Variation: Replace half the cheese with cup drained canned tuna or salmon.

Garlic bread
French bread or long rolls
margarine
fresh or commercial minced garlic
fresh or dried herbs (eg, parsley)
For long rolls, allow 1 teaspoon margarine and about clove fresh garlic ( teaspoon
minced garlic) per roll.
For French bread, allow 2 tablespoons margarine and about 12 cloves garlic (1 teaspoon
minced garlic) for 1 French loaf (serves 56).
Cut bread into thick slices to use less margarine. Mix margarine with garlic and herbs.
Spread the mixture thinly on the bread. Wrap in foil and heat in a hot oven.

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Meat, sh, poultry and eggs

Chicken curry
1.2 kg chicken
3 bay leaves
1 tablespoon oil
2 large carrots, nely chopped
1 large onion, nely chopped
1 tablespoon curry powder
1 tablespoons our
cup low-fat milk
cup sultanas
freshly ground black pepper

Remove any excess fat from the chicken.

Place the chicken and bay leaves in a
large saucepan or stockpot. Cover with
water and simmer for 4550 minutes or
until the juices run clear when a skewer is
inserted. Reserve 1 cups of the cooking
liquid. Discard the chicken skin and bone
and cut the meat into bite-sized pieces.
Heat the oil in a large saucepan. Add the
carrots, onion and curry powder. Saut
until lightly browned. Add the our and mix
well. Gradually add the reserved cooking
liquid, stirring continuously, and heat until
thickened. Add the chicken, milk and
sultanas. Heat through. Season to taste
with pepper.
Serves 46.

Chilli bean mince

Chicken fajitas

1 tablespoon oil

1 tablespoon oil

1 large onion, nely chopped

1 onion, nely chopped

300 g lean mince

1 red pepper, nely sliced

teaspoon chilli powder

1 courgette, nely chopped (optional)

cup water

400 g diced chicken meat

1 x 450 g can chilli beans

1 x 140 g pottle tomato paste

Heat the oil in a saucepan. Saut the onion

for 34 minutes or until softened. Add
the mince and chilli powder. Continue
sauting until the mince is browned. Add
the water and chilli beans and then simmer
gently for 1015 minutes. This can be
served with rice, on a split baked potato, in
pita bread or as a pizza topping with grated
edam cheese.
Serves 6.

Variation: If using cooked chicken, use 1

cups of chicken stock.

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teaspoon cinnamon
1 tablespoon brown sugar
tortilla bread
salad ingredients (eg, grated carrot,
sliced cucumber and tomato, lettuce,
sliced mushroom)
sprinkle of grated edam cheese
Heat oil in a frypan. Add onion and pepper
and saut until softened. Add courgette
and saut for a further 2-3 minutes. Add
chicken and lightly cook. Mix tomato paste,
cinnamon and brown sugar and add to
chicken mixture. Stir and heat through for
23 minutes until chicken is coated. Serve
in tortilla bread with salad ingredients
and grated edam cheese.
Serves 46.

Vegetarian options
Bean booster

Lentil patties

1 tablespoon oil

cup dried lentils

1 cup roughly chopped celery

8 slices bread

2 medium onions, nely chopped

1 carrot

1 x 440 g can baked beans

1 onion

2 tablespoons low-fat natural yoghurt

1 large potato, cooked

freshly ground black pepper

1 egg

Heat the oil in a saucepan. Saut the

celery and onions until lightly browned
and softened. Add the baked beans and
yoghurt. Heat gently until warmed through.
Season with pepper.
To serve
This lling is suitable for:

pizza

baked potato or kumara

pita bread.

Top with grated edam cheese.

1 tablespoon Worcestershire Sauce

1 teaspoon curry powder
black pepper
3 tablespoons sesame seeds (optional)
Cover the lentils with water and simmer
until soft (about 20 minutes). Drain well.
In a food processor, blend all ingredients
briey, adding the lentils and sesame seeds
last. With wet hands, form into patties.
Heat a little oil in a frying pan. Cook on
both sides until heated through. Serve
in burgers or in pita bread, with a tasty
tomato-based salsa or chutney and salad
ingredients. (Makes 12 patties)

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