Steph's Potato Salad

My simple, clean (figure friendly) version of a creamy potato salad- Photo to come.

Ingredients:
400g new potatoes or larger white potatoes diced
spring onions
fresh parsley and chives
Dried onions
fresh lemon juice (1/2 lemon)
salt and pepper
2 Tbl low fat creamed cottage cheese
2 Tbl plain natural yoghurt (I like Jalna fat free)

Boil the potatoes for about ten minutes and drain. While the potatoes are warm they will absorb flavour well- add the salt and pepper, lemon juice, parsley, chives, dried onions and spring onions. Allow to cool. Before serving, mix through cottage cheese and natural yoghurt.

Optional extras for more flavour:
Depending on what you're serving potatoes with I've tried sugar free sweet chilli sauce (Ayam brand) with chicken;
wholegrain mustard with kanga bangas; and
low carb sweet and sour sauce with kanga steak.
I like to add the meat warm to the cool potato salad and usually serve with green salad as well.

Rae's Spicy Turkey Burgers

Makes 5 servings

Ingredients:
500g Turkey Mince
2 Spring Onions (green), sliced
2 tspns crushed chilli (or to taste)
3 cloves crushed garlic
1 cup grated zucchini
½ cup cooked cous cous

Method:
Place all ingredients in a bowl and mix well together with hands. Spray non-stick pan or BBQ(grill) until cooked through.

Nutritional Content per serve:
174 calories
9g fat (3g saturated)
125g sodium
7g carbohydrates (1g dietary fibre)
18g protein

Organic Home Made Quiche

Ingredients
20 Organic Eggs
2 1/2 Cup Organic Lite Milk
5 Rashers Bacon
1 Punnet Organic Button Mushrooms
1 Bag Organic Spinach
1 Large Organic Tomato

Method
1. Preheat oven to 180°C
2. Saute bacon and mushrooms in a non-stick pan and drain excess oil
3. Add spinach to bacon and mushroom until adequately wilted
4. Beat eggs and milk together
5. Pour egg mixture into round baking dish
6. Sprinkle bacon, mushroom and spinach evenly on top of egg mixture
7. Bake in oven for 40 minutes or until egg is set in middle
8. At 20 minutes place tomato slices on top

Serves: 10 Breakfasts

Rating: ★★★

Adults Only Rocky Road

Eating well for life is about balance. We all love our treats so in my opinion, when you treat yourself you and your body deserve the best quality ingredients.

This decadent recipe comes from Jamie Olliver's latest recipe book 'Jamie's America'. 

Makes 12 chunky pieces.

Ingredients:

200g dark chocolate (70% cocoa solids)

1/2 fresh red chilli, deseeded and finely chopped

100g mixed unsalted nuts: almonds, hazelnuts, pistachios or pecans

1 Tbl sunflower or pumpkin seeds

100g mixed dried fruit: golden raisins, dried mango, dried sour cherries or cranberries

Method:

Preheat oven to 200 degrees.

Smash up the chocolate and melt in a heatproof bowl over a pan of simmering water.

Once smooth and melted remove bowl and set aside.

Put chopped chilli pieces on a baking tray with mixed nuts and seeds. Bake in the oven for 5mins until the nuts are toasted and shiny. Leave to cool for a few minutes then roughly chop everything together and mix with the dried fruit in a bowl.

Put a large handful of the fruit and nut mixture aside and tip the rest into the bowl of chocolate- stir well until coated. 

Line a baking tray with greaseproof paper and spoon the chocolate mixture onto it using the back of a spoon to smooth it out to the sides. Sprinkle the reserved fruit and nuts evenly over the top and put it in the fridge for 30mins to set.

Once set, smash it up into chunky pieces and pile on a serving plate.

Jamie recommends serving with a glass of tawny port or a cup of coffee or finely bashed up over some good quality vanilla icecream.

leftovers (if any ) will keep for 1 week in an airtight container.

Mint & Coriander Chicken

(Makes 5 serves, 1 serve = 1 cup)

Adapted from a recipe from "The Gut Foundation" cookbook by Terry Bolin & Geraldine Georgiou, ABC Books, $39.99, available from October 1. Found in the October 2009 Delicious magazine.




Ingredients:
1/2 tablespoon coconut oil
500g minced (ground) chicken breast
4 garlic cloves, roughly chopped
4 eschalots, roughly chopped
1 small green chilli, finely chopped
2 long red chillies, seeded, cut into strips
1/2 red onion, thinly sliced
1/2 teaspoon fish sauce (you can add more than this but I like keeping my sodium low)
2 kaffir lime leaves, thinly sliced
1/2 bunch mint, leaves picked & chopped roughly
1/2 bunch coriander, chopped roughly
juice of 1 lime

Method:
Heat oil in larg non-stick wok. Add chicken and stir fry for 5-7 minutesuntil just cooked. Stir in the garlic, eschalots and chillies and toss for 1 minute. Quickly add spring onion, onion, fish sauce, lime leaves and herbs. Finish with lime juice for a sour flavour. Remove from heat.

Approximate Nutritional Content:
Cals: 151
Fat: 3g (1g saturated)
Sodium: 149mg
Carbohydrate: 7g
Protein: 24g

Notes: This would be nice served over rice. With rice vermicelli noodles tossed through before the lime juice is added. For a snack you can wrap a serve of this up in a couple of lettuce leaves. For a lunch you can warm this up, add a bunch of spinach and a few slices of tomato and wrap up in a wholemeal tortilla. Toss through some green leaves, add some cucumber & other vegetables for a salad. Very versatile!!