Greek Pasta with Tomatoes and White Beans

Greek Pasta with Tomatoes and White Beans

Ingredients

Directions

  1. Cook the pasta in a large pot of boiling salted water until al dente.
  2. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
  3. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
  4. Serve sauce over pasta, and sprinkle with feta.
Spinach and Feta Pita Bake

Spinach and Feta Pita Bake

Ingredients

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet. Top pitas with tomatoes, spinach, mushrooms, feta cheese, and Parmesan cheese; drizzle with olive oil and season with pepper.
  3. Bake in the preheated oven until pita breads are crisp, about 12 minutes. Cut pitas into quarters.
Homemade Black Bean Veggie Burgers

Homemade Black Bean Veggie Burgers

Ingredients

Directions

  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

 

TERIYAKI CHICKEN AND VEGETABLES

TERIYAKI CHICKEN AND VEGETABLES

Ingredients

For the sauce:

  • ¼ cup soy sauce
  • ½ cup water
  • 2 teaspoons minced garlic
  • 1 teaspoons minced ginger
  • 2 tablespoons of honey
  • 1 tablespoon brown sugar
  • 2 teaspoons toasted sesame oil
  • 1 tablespoon + 1 teaspoon cornstarch

For the stir fry:

  • 1 1/4 lbs chicken breast cut into 1-inch pieces
  • 2 cups broccoli florets
  • 1 red bell pepper cut into1-inch pieces
  • salt and pepper to taste
  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame seeds

Instructions

For the sauce:

  1. Place the soy sauce, water, garlic, ginger, honey, brown sugar and sesame oil in a small pot over medium-high heat. Cook for 2 minutes. Turn up the heat to high and bring to a boil.
  2. Mix the cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until sauce has thickened. Set sauce aside.

For the stir fry:

  1. Heat 1 teaspoon vegetable oil in a large pan over medium-high heat. Add the broccoli and red peppers and season with salt and pepper. Cook for 4-5 minutes or until the vegetables have started to brown and soften. Add 2 tablespoons of water and cook, until water has evaporated. When your vegetables are crisp & tender, remove them from the pan and set aside; cover to keep warm.
  2. Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over high heat.
  3. Place half of the chicken in the pan and season generously with salt and pepper. Cook for 3-4 minutes on each side or until cooked through. Set the first batch of chicken aside and repeat the process with the rest of the chicken.
  4. Add all of the chicken and vegetables back to the pan. Pour the sauce over the top and cook for 2-3 minutes over medium-high heat until warmed through.
  5. Sprinkle with sesame seeds and serve.
Edamame Succotash with Shrimp

Edamame Succotash with Shrimp

Ingredients

  • slices bacon
  • tablespoon extra-virgin olive oil
  • bunch scallions, sliced, or 1 medium onion, diced
  • red bell pepper, diced
  • cloves garlic, minced
  • 1 1/2 teaspoons chopped fresh thyme
  • 10 – ounce package frozen shelled edamame, (see Tip), thawed
  • 10 – ounce package frozen corn, (about 2 cups), thawed
  • 1/2 cup reduced-sodium chicken broth, or vegetable broth
  • tablespoon cider vinegar
  • 1/4 teaspoon salt
  • pound raw shrimp, (26-30 per pound), peeled and deveined
  • 1/4 teaspoon lemon pepper

Directions

  1. Cook bacon in a large nonstick skillet over medium heat until crisp, about 5 minutes. Leaving the drippings in the pan, use tongs to transfer the bacon to a plate lined with paper towels; let cool.
  2. Add oil to the pan. Add scallions (or onion), bell pepper, garlic and thyme and cook, stirring, until softened, about 3 minutes. Stir in edamame, corn, broth, vinegar and salt. Bring to a simmer; reduce heat to medium-low and cook for 5 minutes.
  3. Meanwhile, sprinkle shrimp on both sides with lemon pepper. Scatter the shrimp on top of the vegetables, cover and cook until the shrimp are cooked through, about 5 minutes. Crumble the bacon and sprinkle it on top.
  4. Tip: Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you’ll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 307 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 491 mg sodium, 26 g carb. (7 g fiber), 30 g pro.

Vegetarian Chili

Vegetarian Chili

 

Ingredients

1 h 15 m8 servings391 cals

Directions

  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.
Scallops & Sweet Peas

Scallops & Sweet Peas

Ingredients

  • tablespoon dried thyme leaves
  • cups shelled fresh peas (3 pounds unshelled), or frozen peas
  • 1 1/2 pounds large dry sea scallops, (about 12), tough muscle removed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • cups pea shoots, (optional; see Tip)
  • tablespoons extra-virgin olive oil
  • teaspoon freshly grated lemon zest
  • tablespoon lemon juice

Directions

  1. Working over a small bowl, rub thyme leaves between your palms until finely powdered. Place a large steamer basket in a Dutch oven; add water to just below the steamer bottom. Add peas to the steamer; top with scallops in a single layer, touching each other as little as possible. Sprinkle with the powdered thyme, 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. Cover the pot and place over high heat. When steam begins to escape, start timing. Steam for 3 minutes. Add pea shoots (if using), cover and continue steaming until the scallops are just cooked through, 2 to 3 minutes more. Remove from the heat.
  3. Meanwhile, whisk oil, lemon zest, lemon juice and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl until combined. Spoon the scallops, peas and pea shoots (if using) onto a serving platter, drizzle with the dressing and serve immediately.
  4. Tip: Shopping Tip: Pea shoots, sometimes called “pea tendrils” or “pea sprouts,” are the tender vines and leaves of pea plants. Sweet in flavor, with a delicate crisp texture, they can be found in the spring at farmers’ markets, Asian markets and some supermarkets. They’re best used immediately, but can be refrigerated for up to 2 days. Or use small sprouted pea plants (they resemble large, straight alfalfa sprouts), labeled “pea shoot” or “pea sprout,” found with the produce in well-stocked supermarkets.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 305 cal., 12 g total fat (2 g sat. fat), 56 mg chol., 646 mg sodium, 15 g carb. (4 g fiber), 32 g pro.

Couscous tabouli with Moroccan lamb

Couscous tabouli with Moroccan lamb

INGREDIENTS

  •  2/3 cup (130g) couscous
  •  2/3 cup (160ml) boiling water
  •  2 x 250g Coles Australian Lamb Backstraps
  •  1 tablespoon Moroccan seasoning
  •  1 green cucumber, finely chopped
  •  250g cherry tomatoes, halved
  •  2 spring onions, thinly sliced
  •  1 cup flat-leaf parsley leaves
  •  1/2 cup mint leaves
  •  2 tablespoons olive oil
  •  1 lemon, rind finely grated, juiced
  •  200g beetroot dip

 METHOD

  • Step 1
    Place the couscous and boiling water in a heatproof bowl. Cover with plastic wrap and set aside for 5 mins. Use a fork to separate the grains.
  • Step 2
    Meanwhile, heat a barbecue grill or chargrill on medium-high. Lightly spray the lamb with olive oil spray and sprinkle with Moroccan seasoning. Cook for 3 mins each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for 5 mins to rest. Thinly slice.
  • Step 3
    Add the cucumber, tomato, spring onion, parsley and mint to the couscous and toss to combine. Add the oil, lemon rind and 2 tbs lemon juice and toss to combine. Season.
  • Step 4
    Divide the couscous tabouli among serving plates. Top with lamb and dip.
Sweet and Spicy Edamame-Beef Stir-Fry

Sweet and Spicy Edamame-Beef Stir-Fry

Directions

  1. If desired, partially freeze beef for easier slicing. Trim fat from meat. Thinly slice meat across the grain into bite-size strips. Set beef aside.
  2. In a nonstick wok or large skillet heat 2 teaspoons of the canola oil over medium-high heat. Add ginger; cook and stir for 15 seconds. Add broccoli and sweet pepper to wok. Cook and stir about 4 minutes or until crisp-tender. Remove vegetables from wok.
  3. Add the remaining 2 teaspoons oil to wok. Add beef and edamame; cook and stir about 2 minutes or until beef is desired doneness. Return vegetables to wok.
  4. In a small bowl combine hoisin sauce, vinegar, and chile paste. Add to beef mixture, tossing to coat. Heat through. Serve over rice.
The Perfect Roasted Chicken

The Perfect Roasted Chicken

 

Ingredients

  • 1 3-4 pound whole chicken
  • 2 carrots, peeled and chopped into 1/2-inch pieces
  • 2 parsnips, peeled and chopped into 1/2-inch pieces
  • 1 yellow onion, quartered
  • 6 small red potatoes, quartered
  • 4 tablespoons olive oil, divided
  • Salt
  • Ground pepper
  • 1 tablespoon dried thyme
  • Butcher’s twine, for trussing

 Nutrition Facts

For 1 serving out of 4

  • Calories1321
  • Protein83 g
  • Carbs80 g
  • Fiber11 g
  • Sugars11 g
  • Sodium1218 mg
  • Fat74 g
  • Saturated19 g

Directions

  1. Preheat the oven to 400 degrees.
  2. Toss vegetables with 1 tablespoon olive oil and a pinch of salt and pepper, and spread evenly across the bottom of a large cast iron pan or large baking dish.
  3. Season chicken cavity with salt and pepper. Use butcher’s twine to truss chicken.
  4. Brush 3 tablespoons olive oil over outside of chicken. Season with 1 teaspoon salt, 1/2 teaspoon pepper, and thyme. Place chicken on top of vegetables.
  5. For a 3 to 3 1/2 pound chicken, cook for 75 to 80 minutes. For a 3 1/2 to 4 pound chicken cook for 80 to 90 minutes.
  6. To check if chicken is done cooking, remove from the oven and insert an instant-read thermometer into the meat between the leg and the breast. The thermometer should read 165 degrees F.
  7. When chicken is cooked through, remove from the oven and let rest for 10 minutes before serving.