20 Sunday Territorian. Sunday, January 26, 2014. www.sundayterritorian.com.au

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AUSSIE TREATS MADE

HEALTHYDietitians Melanie McGrice and

Kate Wengier share their guilt-free recipes for these Australia Day classics P

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body soul+

MEAT PIE Serves 4

1 tbs margarine

1 tsp extra virgin olive oil

375g wholemeal flour, plus 28g for filling

300g lean blade steak, fat trimmed, diced

200g can four bean mix, drained and rinsed

1 onion, diced

Cracked black pepper, to taste

10 button mushrooms, finely sliced

2 medium carrots, finely chopped

2 tsp chopped parsley

Preheat oven to 180°C. Use your

fi ngertips to rub margarine and oil

into the fl our. Add 225ml of water

and stir with a knife. Lightly knead

on a fl oured surface and roll thinly.

Cut out a 25cm-diameter circle for

the lid. Roll out the remainder of the

pastry, place in a greased 20cm pie

tin and blind bake for 10 minutes.

Mix the rest of the ingredients in

a deep pan, add 320ml of water

and bring to the boil. Simmer over

medium heat, stirring often, for

1 hour or until thick. Pour into the

pastry base and top with the lid,

pressing the pastry edges together

with a fork. Use a knife to cut a

cross in the centre of the lid to allow

steam to escape. Cook for 20-30

minutes. Serve with a green salad.

Tip: To further reduce the fat

content of this pie, replace pastry

lid with mashed sweet potato.

ANZAC BISCUITSMakes 10

11/4 cup rolled oats1/2 cup plain wholemeal flour 1/2 cup desiccated coconut 1/3 cup brown sugar2 tbs golden syrup 1/4 cup olive oil 1 tsp baking soda

Preheat oven to 180°C. Mix oats,

fl our, coconut and sugar in a bowl.

In a separate bowl, mix syrup,

oil and 4 tablespoons of boiling

water, then add baking soda and

whisk until it bubbles. Pour liquid

mixture into dry mixture and stir

with a wooden spoon. Using

heaped teaspoons of mixture,

form 10 balls and place them on

a tray lined with baking paper,

leaving space for them to spread.

Gently fl atten with a fork. Cook for

15 minutes or until golden, then

cool on a wire rack before serving.

LAMINGTONSMakes 20

Canola oil spray60g low-GI caster sugar120g margarine2 eggs, beaten85ml skim milk190g wholemeal self-raising flour100g dark chocolate (70 to 85

per cent cocoa)135g shredded coconut

Preheat oven to 180°C. Spray

a square cake tin with oil and

line with grease-proof paper.

Mix sugar and margarine until

light and fl uffy. Gradually add

eggs and beat well. Gently

stir in milk and fl our. Pour

into tin and cook for about 40

minutes or until golden. After

cooling on a wire rack, cut the

cake into 20 squares. To make

the icing, melt chocolate and

stir in 60ml of water, then

spread the mixture over

each square and roll it

in coconut. Place

on a tray to set,

then serve.

AUSSIE

HEALTHYSAUSAGE ROLLSMakes 16

1/2 cup homemade breadcrumbs

(see right) or quick-cook oats

250g premium beef mince

250g chicken mince

1 onion, diced�

2 zucchini, grated�

2 carrots, grated

1 cup diced mushrooms

1 red capsicum, diced�

1 large Granny Smith apple, grated

1 egg

2 tbs no-salt tomato paste

1 bunch parsley or coriander, chopped1/4 tsp sweet paprika�

8 wheat mountain bread wraps�

Preheat oven to 180°C. To make

the breadcrumbs, toast two

slices of multigrain bread, then

mix in a processor for 5 seconds

until they form breadcrumbs,

or place in a plastic bag and

smash with a rolling pin. Place all

ingredients except the mountain

bread wraps in a large bowl and

mix. With clean, dry hands (or

wearing gloves), place the mince

mixture down one edge of a

bread wrap, in a sausage shape.

Brush edges of wrap with water

and roll fi rmly. Cut into 2 pieces.

Repeat with remaining wraps

and mixture. Place on a tray

lined with baking paper and

cook for 25 minutes. Serve hot.

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