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Healthy Cookbook

By Nathan D’Souza

Recipes:Spaghetti BologneseLow Fat Chicken Lemon and Herb BurgerSweet Chilli Chicken WrapsTeriyaki Chicken Hand RollsAnzac BiscuitsStir Fry NoodlesChicken Fried RiceButter Chicken with Steamed RiceChicken Chow MeinChicken Laksa

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Student CookBookSpaghetti Bolognese

Ingredients (serves 4)

1 6 short-cut bacon rashers, excess fat trimmed

2 375g dried spaghetti3 2 tsp olive oil4 400g lean beef mince5 1 x 575g jar bolognese pasta sauce6 1/3 cup loosely packed shredded fresh basil

leaves

Method1. Heat a frying pan over medium-high heat. Add half the bacon and cook for 2

mins each side or until crisp. Transfer to a plate lined with a paper towel. Repeat with remaining bacon. Coarsely chop and set aside.

2. Cook spaghetti following packet directions, until al dente. Drain well.

3. Meanwhile, heat oil in the frying pan over high heat. Add mince and cook, uncovered, stirring with a wooden spoon, for 3-4 mins or until the mince changes colour. Pour in pasta sauce and simmer over medium heat, stirring occasionally, for 5 mins. Remove from heat.

Low Fat Chicken,Lemon and Herb Burger

Ingredients (serves 4)1 3 slices white bread, crusts removed2 600g lean chicken-breast mince3 3 garlic cloves, chopped4 1/4 cup torn basil leaves5 1/4 cup torn mint leaves6 1 small lemon, rind grated, juiced7 30ml low-fat milk8 150g cherry tomatoes, halved9 1/2 small red onion, thinly sliced10 1/4 cup flat-leaf parsley leaves11 Light olive oil, to brush12 4 butter lettuce leaves13 1 roasted red capsicum14 1 roasted yellow capsicum15 4 hamburger buns, toasted16 Low-fat natural yoghurt and paprika, to serve

Method1. Place bread in a food processor and process until you have fine crumbs. Add

mince, garlic, basil, mint, lemon rind and milk and process for a few seconds until well combined. Season with salt and pepper. Form into 4 patties, then refrigerate for 30 minutes.

2. Place tomato, onion, parsley and 1 tablespoon of lemon juice in a bowl. Season with salt and pepper.

3. Preheat oven to 170°C. Brush patties with a little olive oil. Preheat a non-stick frying pan over medium-high heat. Add the patties in batches and cook for 1-2 minutes each side until golden. Transfer to a baking tray in the oven for 5 minutes until cooked through.

4. Place lettuce leaves and roasted capsicum on the bun base, top with a pattie and some tomato salad. Add a dollop of yoghurt and dust with paprika. Serve with bun top

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Sweet Chilli Chicken Wrap

Page 3

Ingredients (serves 4)

1 2 cups of shredded Woolworth's Country Style Roast Chicken.

2 4 tablespoons of sweet chilli sauce.3 shredded lettuce.4 2 carrots, coarsely grated.5 4 pieces of lavash bread.

Method

1. Combine chicken and sweet chilli sauce.

2. Place the chicken mixture, shredded lettuce and carrot, coarsely grated, along the centre of lavash bread.

3. Roll up firmly to enclose filling.

Teriyaki Chicken Hand Rolls

Page 4

Ingredients (serves 4)

1 1/2 quantity Basic sushi rice (see related recipe)2 500g chicken breast fillets3 1/3 cup teriyaki marinade4 2 teaspoons vegetable oil5 8 nori sheets, quartered6 2 teaspoons wasabi paste7 6 green onions, cut into 5cm lengths8 100g snow pea sprouts, trimmed

Method1. Make Basic sushi rice (see related recipe). Combine chicken and

marinade in a glass or ceramic bowl.

2. Heat oil in a large frying pan over high heat. Cook chicken for 6 minutes each side or until browned and cooked through. Transfer to a plate. Cut into 1cm-thick slices.

3. Make hand rolls, layering with chicken, onion and sprouts. Repeat with remaining ingredients to make 32 rolls.

Anzac biscuits

Page 5

Ingredients (Serves 4)

1 1 cup rolled oats2 1 cup plain flour3 1 cup SPLENDA® Granular4 1 teaspoon bicarbonate of soda, sifted5 3/4 cup desiccated coconut6 125g butter, chopped7 2 tablespoons golden syrup

Method1. Preheat oven to 160°C/140°C fan-forced. Grease 2 baking

trays. Combine oats, flour, SPLENDA®, bicarbonate of soda and coconut in a large bowl.

2. Combine butter, 1/4 cup water and syrup in a small saucepan over low heat. Stir until smooth. Add butter mixture to oat mixture. Stir until combined.

3. Roll level tablespoons of mixture into balls. Place 5cm apart, on prepared trays. Flatten. Bake for 12 to 15 minutes or until golden. Loosen biscuits on trays whilst still warm. Cool on trays. Serve.

Stir Fry Noodles

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Ingredients (serves 4)1 150g fresh Asian noodles (such as Singapore or chow mein)2 1 tbs soy sauce3 1 tbs Chinese rice wine (shaohsing)4 1 tsp caster sugar5 2 tsp mild curry powder6 150ml chicken stock7 1 tbs vegetable oil8 1 garlic clove, crushed9 1/2 tsp freshly grated ginger10 1 small red chilli, seeded, chopped11 1 chicken breast, thinly sliced12 300g cooked medium prawns, peeled, deveined, tails intact13 50g frozen peas14 2 spring onions, finely chopped15 1 egg, lightly beaten16 2 tbs freshly chopped coriander, plus extra leaves to garnish

Method1. Place noodles in a large bowl, carefully cover with boiling water,

soak for 2 minutes, then drain. Mix soy, rice wine, sugar, curry powder and stock in a small bowl.

2. Heat oil in a wok over high heat, add garlic, ginger and chilli, stir-fry for 1 minute, then add chicken and stir-fry for 2 minutes.

3. Add prawns, peas, onion, noodles and soy mixture and stir-fry 1-2 minutes until heated through.

4. Add egg, stirring in quickly to break up, then stir in coriander. Garnish with coriander leaves.

Chicken Fried Rice

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Ingredients (serves 4)1 2 tablespoons light soy sauce2 2 tablespoons sweet chilli sauce3 2 tablespoons oyster sauce4 2 tablespoons peanut oil5 600g chicken breast fillets, trimmed, thinly sliced6 1 brown onion, cut into thin wedges7 2 garlic cloves, crushed8 2 eggs, lightly beaten9 3 cups cold cooked rice (see note)10 1 cup Thai basil leaves11 4 green onions, sliced diagonally12 1/4 cup fried shallots

Method1. Combine soy sauce, sweet chilli sauce and oyster sauce in a

small bowl. Set aside. Heat a wok over high heat until hot. Add 3 teaspoons oil and swirl to coat. Add half the chicken and stir-fry for 2 minutes or until browned. Transfer to a plate. Repeat with oil and remaining chicken.

2. Add remaining 2 teaspoons oil and onion to wok. Stir-fry for 2 to 3 minutes or until golden. Add garlic and stir-fry for 30 seconds. Add egg and rice. Stir-fry for 2 to 3 minutes or until egg is well combined with rice.

3. Return chicken to wok. Add soy sauce mixture, basil and green onions. Stir-fry for 1 to 2 minutes or until well combined. Spoon into bowls. Sprinkle with fried shallots and serve.

Butter Chicken (Served with Steamed Rice)

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Ingredients (serves 4)1 3 tsp garam masala2 1 tsp chilli powder3 2 tsp ground ginger4 2 tsp ground coriander5 2 tsp lemon juice6 2 tsp tomato paste7 1/2 cup plain yoghurt8 1kg chicken thigh fillets, trimmed, quartered9 75g butter, chopped10 1 brown onion, halved, thickly sliced11 2 garlic cloves, crushed12 1 cinnamon stick13 3 cardamom pods, bruised14 2 tsp smoked paprika15 1 cup chicken stock16 1 1/2 cups tomato passata17 1/2 cup pure cream18 Steamed rice to serve

Method1. Combine garam masala, chilli powder, ginger, coriander, lemon

juice, tomato paste and yoghurt in a large glass or ceramic bowl. Add chicken. Toss to coat. Cover and refrigerate for 2 hours.

2. Melt butter in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring for 3 minutes or until softened.

3. Add cinnamon, cardamom and paprika. Cook, stirring for 1 minute or until fragrant.

4. Add chicken to pan. Cook, stirring for 5 minutes or until chicken just starts to change colour. Add stock and passata.

5. Cover. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 1 hour or until chicken is tender.

6. Stir in cream. Simmer for 5 minutes or until heated through. Discard cinnamon stick, and cardamom pods. Season with salt and pepper.

7. Serve with rice.

Chicken Laksa

Page 9

Ingredients (serves 4)

1 250g Chang's dried rice vermicelli noodles2 1/2 cup laksa paste (see tip)3 400ml can coconut milk4 2 cups chicken stock5 1/2 large barbecued chicken, skin and

bones removed, meat shredded6 150g snow peas, trimmed, thinly sliced

Method

1. Place noodles in a large heatproof bowl. Cover with boiling water. Stand for 5 minutes or until tender. Using a fork, separate noodles. Drain.

2. Heat a wok or large saucepan over medium heat. Add laksa paste. Stir-fry for 1 minutes or until fragrant. Add coconut milk and stock. Bring to the boil. Add chicken and snow peas. Reduce heat to low. Simmer for 2 to 3 minutes or until snow peas are bright green and tender.

3. Divide noodles between bowls. Spoon over coconut milk mixture. Top with bean sprouts.

Chicken Chow Mein

Ingredients (serves 4)

1 500g chicken tenderloin, sliced2 1 tablespoon sweet sherry3 2 teaspoons cornflour4 2 tablespoons peanut oil5 1 garlic clove, crushed6 2 teaspoons grated ginger7 100g green beans, sliced8 4 green onions, sliced9 2 cups shredded cabbage10 2 tablespoons ketcap manis11 2 tablespoons chicken stock12 100g packet dried crunchy chow mein noodles, to serve (see

note)

Method

1. Combine chicken, sherry and cornflour in a bowl. Cover. Refrigerate for 10 minutes.

2. Heat a wok over high heat until hot. Add 3 teaspoons of oil. Swirl to coat. Add half the chicken. Stir-fry for 2 minutes, or until golden. Remove to a plate. Repeat with oil and remaining chicken.

3. Heat remaining 2 teaspoons of oil in wok. Add garlic, ginger, beans and onions. Stir-fry for 1 minute. Add chicken, cabbage, ketcap manis and stock. Stir-fry for 2 minutes, or until cabbage is wilted. Serve with noodles.