Thursday, September 1, 2011

My three recipes

Breakfast:Scrambled Eggs with Tuna


  • 3 eggs

  • 4 tablespoons trim milk

  • 1 spring onion, finely chopped

  • 95g can tuna in spring water, drained

  • 2 tablespoons diced Peppadews (optional)

  • freshly ground black pepper

  • 2 small wholemeal pita bread

  • 1 cup chopped fresh spinach

Step 1 Whisk eggs and milk with a fork in a microwave-proof bowl. Cook on high for 1 minute. Remove and whisk again.

Step 2 Microwave for a further 30 seconds on high for eggs to begin scrambling slig

htly. Remove and add spring onion. Cook for 30 more seconds.

Step 3 Stir with a fork. Add tuna and diced Peppadews (if using). Season with pepper. Spoon onto bread and serve with spinach.

Lunch:Beef and chilli bean pies


  • olive oil spray

  • 500g beef chuck steak, trimmed, diced

  • 1 onion, finely chopped

  • 1 green capsicum, deseeded, diced

  • 2 cloves garlic, crushed

  • 1 teaspoon ground chilli

  • 400g can no-added-salt diced tomatoes

  • 1/2 cup salt-reduced chicken stock

  • 420g can red kidney beans, drained, rinsed

  • 125g can corn kernels, drained

  • 1 sheet reduced-fat puff pastry, partially thawed

Step 1 Preheat oven to 200°C. Heat a large frying pan (with a lid) over a medium-high heat. Spray with oil. Cook beef in batches, 5 minutes each batch, or until browned. Remove and set aside.

Step 2 Spray pan with oil. Cook onion, capsicum and garlic, stirring, for 5 minutes, or until soft. Stir in chilli and tomatoes. Bring to the boil. Return beef to frying pan and add stock. Simmer, partially covered, for 40 minutes. Add beans andcorn. Cook for 25 minutes, or until beef is tender.

Step 3 Spoon mixture into 4 x 1-cup capacity dishes. Cut 4 x 12cm-diameter circles from pastry and place on top, pressing over sides of dish to seal. Lightly spray with oil. Make a small slit in the top to allow steam to escape. Place on an oven tray. Bake for 20–25 minutes, or until golden. Serve with vegetables or salad.

Dinner:Beef pasticcio


  • 300g (3 cups) macaroni
  • olive oil spray
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 courgette, finely chopped
  • 1 small red capsicum, seeded, finely chopped
  • 350g lean beef mince
  • 400g can tomato pasta sauce
  • 250ml (1 cup) low-fat plain yoghurt
  • 1 egg
  • 40g crumbled feta

Step 1 Preheat oven to 180ÂșC. Cook pasta following packet directions. Drain well.

Step 2 Meanwhile, heat a large pan over a medium heat. Spray with oil. Add onion, carrot, courgette and capsicum.Cook, stirring occasionally, for 6-7 minutes, or until soft. Add mince. Cook, breaking mince up with a wooden spoon, for 5-6 minutes, or until browned. Add pasta sauce. Simmer for 5 minutes.

Step 3 Add mince mixture to drained pasta and stir until wellcombined. With the back of a spoon, press pasta firmly into a 24cm-round springform tin sprayed with oil.

Step 4 In a small bowl place yoghurt, egg and feta and whisk until well combined. Pour yoghurt mixture evenly over pasta to cover. Place in oven and bake for 25-30 minutes, or until top is golden. Remove and cool for 10 minutes. Remove from tin and cut in wedges.

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