Recipe

Chickpea Curry

Isiah Recipe ,
Chickpea Curry

Serves: 6

Ingredients​

2 finely chopped onions  
4 finely chopped cloves of garlic  
1/2 – 1 tsp. chilli powder  
1 tsp salt  
1 tsp tumeric  
1 tsp. paprika  
1 tbsp ground cumin  
1 tbsp ground coriander  
1 tsp garam masala  
2 x 400g cans of chickpeas  
2 x 400g cans tomatoes 

Instructions

  1. Heat oil briefly and add garlic and onion. Set pan to medium heat and stir till onion and garlic is soft. 
  2. Add ingredients from chili to coriander. Stir for 60 seconds.  
  3. Add chickpeas and tomatoes including liquid from tomato tin.  
  4. Cover, reduce heat to low and cook for 20 minutes stirring occasionally.  
  5. Add garam masala.  
  6. Cover again and cook for 10 minutes.

Chicken Yakitori

Isiah Recipe ,
Chicken Yakitori

Introduction

Chicken yakitori is an easy Japanese grilled recipe served on skewers.

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients

2 tablespoon (Metric) Soy Sauce (salt reduced)  
1 tablespoon (Metric) Worcestershire Sauce  
1 tablespoon (Metric) Plum Sauce  
2 tablespoon (Metric) White Wine  
1 ginger (cube fresh sliced or 1 teaspoon ground)  
2 tablespoon (Metric) honey 1 Garlic clove (crushed)
500 gram chicken thigh fillets (cut into 3 pieces) 

Chicken Yakitori

Instructions

  1. In a flat container, combine ingredients for the marinade. Add chicken.  
  2. Stir, cover and place in refrigerator to marinate for at least 2 hours (can be left for several hours or overnight).
  3. Preheat chargrill pan, grill or barbecue until hot. 
  4. Remove chicken from dish and grill until cooked through. 

Nutritional Information

Energy:
Protein:
Fat:
Carbohydrates:
Sugars:
Fibre:
Sodium:
Calcium:
Iron:

605 kJ
12 g
4g (Saturated fat 1 g)
11 g
10 g
0 g
395 mg
19 mg
1 mg

Tips/ Handy Hints

To create a full meal, serve with Gourmet Mixed Salad and a side of rice, cous or a potato salad.
This recipe uses chicken, but also works with pork, beef or tofu.

Chicken Fried Rice

Isiah Recipe ,
Chicken Fried Rice

Introduction ​

This recipe is easy to make and makes the perfect lunch or dinner.

Serves: 6 
Preparation Time: 10 minutes 
Cooking Time: 15 minutes

Chicken Fried Rice

Ingredients

Cooking oil spray  
2 tablespoon grated ginger  
450 gram packet frozen vegetables (or 4 cups of chopped, mixed, fresh vegetables)  
4 cup cooked rice  
280 gram cooked chicken breast fillets (shredded or chopped)  
2 tablespoon reduced-salt soy sauce 
4 green onions (thinly sliced)

Instructions

  1. Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes. 
  2. Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
  3. Add half the onion and toss to combine. Serve fried rice topped with remaining onion.

Nutritional Information

Energy:
Calories:
Protein:
Fat:
Saturated fat:
Carbohydrates:
Sugars:
Dietary fibre:
Sodium:
Calcium:
Iron:

1670 kJ
399 cal
27 g
6.6 g
1.6 g
54 g
3 g
4.4 g
750 mg
36 mg
2 mg

Tips/ Handy Hints

For best results, cook rice the day before (this allows rice to dry slightly, so it’s less sticky). Cooking on the day? Drain very well in a colander before using. 

Breakfast Smoothie

Isiah Recipe ,
Breakfast Smoothie

Introduction

Favorite way to load up on healthy fruit that tastes like a dessert. 

Serves: 1 
Preparation Time: 5 minutes
Cooking Time: 5 minutes 

Ingredients

1 cup natural yoghurt  
1 cup reduced fat milk  
2 bananas  
2 teaspoon (Metric) honey  
1⁄2 cup ice cubes  
1 tablespoon (Metric) rolled oats  
1 passionfruit, halved, pulp removed (to garnish)

Breakfast Smoothie

Instructions

Blend all ingredients except passionfruit until smooth, pour into chilled glasses and serve topped with passionfruit. 

Nutritional Information

Energy:
Protein:
Fat:
Carbohydrates:
Sugars:
Fibre:
Sodium:
Calcium:
Iron:

1222 kJ
13.7 g
4.5 g (Saturated fat 2.7 g)
46.8 g
40.3 g
3.4 g
148 mg
394 mg
0.8 mg

Tips/ Handy Hints

And for a berry twist, add 1/2 cup of frozen raspberries to the blender.  
For longer lasting energy, serve with a piece of grainy toast or increase the amount of oats.  

Borscht

Isiah Recipe ,
Borscht

Introduction

Borscht is a simple beet soup typically made
with beef broth and garnished with sour cream. We give it a kick with horseradish. For a vegetarian soup, use vegetable broth instead.

Serves: 4 (about 1 cup each)
Preparation Time: 30 minutes
Cooking Time: 30 minutes

Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 cups reduced-sodium beef broth, or vegetable broth
1 medium russet potato, peeled and diced
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 cups steamed cubed beets, 1/2-inch cubes (see Tip)
2 teaspoons red-wine vinegar
1/4 cup reduced-fat sour cream
1 tablespoon prepared horseradish
1 tablespoon fresh chopped parsley

Instructions

  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
  2. Combine sour cream and horseradish in a small bowl. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley

Nutritional Information

Per serving:
Calories:
Fat:
Cholesterol:
Carbohydrates:
Sugar:
Protein:
Fibre:
Sodium
Potassium:


172
10 g (Saturated fat 2 g, Monosaturated fat 6 g)
6 mg
18 g
0 g
5 g
3 g
395 mg
534 mg

Nutrition Bonus:

Vitamin C:
Potassium:

25% daily value
15% daily value

Tips/ Handy Hints

  • Tip: How to Prep & Steam Beets: Trim greens (if any) and root end; peel the skin with a vegetable peeler.
  • Cut beets into 1/2- to 1-inch-thick cubes, wedges or slices.
  • To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.
  • To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.
  • No time to prep? Look for Melissa’s brand Peeled Baby Red Beets in the produce section of many supermarkets. They’re peeled, steamed and ready to eat and contain far less sodium than their canned counterparts.

Berry French Toast

Isiah Recipe ,
Berry French Toast

Introduction

Treat yourself to a berry breakfast this weekend!

Ingredients

8 slices bread (wholemeal preferably)
2 cups fat reduced milk
1 cup low fat ricotta cheese
1 1⁄2 teaspoon cinnamon sugar
250 gram mixed berries
2 tablespoon (metric) honey

Instructions

  1. Dip bread, one slice at a time into combined milk and eggs, draining excess.
  2. Heat a non stick frypan over medium heat and cook bread on both sides until golden brown.
  3. Divide French toast between serving plates and top with combined ricotta cheese and cinnamon sugar. Sprinkle with mixed berries and a drizzle of honey.

Tips/ Handy Hints

Cinnamon sugar can be made by combining 1/2 cup caster sugar with 1/2 teaspoon cinnamon. Store the remainder for later use. Bread can be substituted with thickly sliced wholemeal or wholegrain bread.

BBQ Halloumi and Vegetable Kebabs

Isiah Recipe
BBQ Halloumi and Vegetable Kebabs

Introduction

No BBQ or summer party should be complete without some kind of halloumi dish and these Vegetable and Halloumi Kebabs are our favourite way to serve them.

Serves: 8
Preparation Time: 15 minutes
Cooking Time: 5 minutes

Ingredients

2 zucchini, peeled into ribbons
2 x 180g pkts halloumi, cut into 2cm cubes
250g cherry tomatoes
1 red onion, cut into thin wedges
1 tablespoon Coles brand olive oil
1 tablespoon chopped oregano
1 teaspoon paprika
Lemon wedges, to serve

BBQ Halloumi and Vegetable Kebabs

Instructions

  1. Preheat barbecue grill on medium. Place zucchini in a heatproof bowl. Cover with boiling water. Set aside for 2 mins. Drain.
  2. Place the zucchini, halloumi, tomatoes and onion in a large bowl. Drizzle with oil and sprinkle with oregano and paprika. Gently toss to combine.
  3. Thread vegetables and halloumi onto soaked bamboo skewers (see tip). Cook for 2 mins each side or until lightly charred. Serve on a platter with lemon wedges.

Nutritional Information

9717 calories per serving

Tips/Handy Hints

You’ll need to soak 16 bamboo skewers in water for 10 mins – this stops them burning on the barbecue.

Baked Chicken Parma with Sweet Potato Mash

Isiah Recipe ,
Baked Chicken Parma with Sweet Potato Mash

Introduction

Try this healthy take on a classic chicken dish.

Serves: 4
Preparation Time: 20 minutes

Baked Chicken Parma with Sweet Potato Mash

Ingredients

400 g can no-added-salt diced tomatoes with basil, onion and garlic
2 small skinless chicken breasts, fat trimmed
20 basil leaves
270 g jar 97% fat free sundried tomatoes, drained
270 g jar char-grilled capsicum or roasted pepper strips, drained
2 cups baby spinach leaves
1 cup reduced-fat mozzarella cheese
800 g sweet potato, peeled and cut into 1 1/2cm dice
1/4 – 1/2 cup low-fat milk
basil leaves, extra, to serve
1/2 red chilli, chopped (optional)

Instructions

  1. Preheat oven to 200°C (180°C fan forced).
  2. Spread ¼ cup diced tomato in the base of a large ovenproof dish.
  3. Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.
  4. Place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.
  5. Divide sweet potato and chicken between serving plates, sprinkle with basil.
  6. Serve with fresh chilli for extra heat.

Variation: Sweet potato may be microwaved in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes

Apple and Pork Kebabs

Isiah Recipe
Apple and Pork Kebabs

Introduction

Middle East specialty made with tender cuts of meat.

Serves: 8
Preparation Time: 30 minutes
Cooking Time: 15 minutes

Apple and Pork Kebabs recipe

Ingredients

500g lean and boneless cubed pork
1 tsp ground black pepper
1 tsp ground cumin
1 tsp mixed dried herbs
2 apples, peeled and cubed
3 potatoes, cooked and sliced
2 tbsp olive oil

Instructions

1. Combine cubed pork with pepper, herbs and spices. Mix to coat well. Stand for 10-15 minutes.
2. Thread peppered pork and apple cubes onto kebab skewers alternately.
3. Heat half the oil in a non-stick pan. Cook kebabs for 10 minutes, turning often.
4. Brush the remaining oil onto the cooked potato slices and grill until crispy.

Nutritional Information

Calories:
Total fat:
Cholesterol:
Sodium:
Carbohydrates:
Protein:
Potassium:
Calcium:
Iron:

247
9.9 g
49 mg
46 mg
20.5 g
19.4 g
66 mg
22 mg
1 mg

Tips/Handy Hints

Chicken can be a good substitute if you don’t want pork.