Recipes

Beef Hot Pot
Vegetarian Burger
Low-Fat Healthy Tomato & Vegetable Soup
Hot ‘n’ Spicy Chicken & Vegetables
Shepherd’s Pie
Chicken Noodle Soup
Spicy Chicken Casserole
Stir-Fried Mixed Vegetables
Chicken Rissoles
Low-Fat Thai Vegetable Soup
Veal Pie with Potato Crust
Vegetable Bake
Low-Fat Chicken Pie
Scotch Broth
Minestrone Soup
Quick Vegie Slice
Thai Red Curry
Beef & Vegie Hot Pot
Hearty Lamb Stew
Tray Roasted Vegetables

Beef Hot Pot

Preparation Time: 20 minutes
Cooking Time: 1½ - 2 hours
Serves: 6

2kg diced beef
Plain flour

• 2 onions, thickly sliced
• 1 parsnip, thickly sliced
• 3 carrots, thickly sliced
• 3 sticks celery, roughly sliced
• 1 swede or turnip, thickly sliced

Zucchini (optional)
60g Ghee or oil
3 cloves garlic, crushed
2½ teaspoons rosemary, coarsely chopped
½ cup dry red wine
750ml beef stock
½ cup coarsely chopped fresh parsley
250ml tomato puree
Black pepper to taste

• vegetables from starter pack

1. Toss beef in flour, shaking off excess. Heat oil/ghee in a large saucepan and cook beef until browned. Set aside on absorbent paper.
2. Add garlic, rosemary and vegetables to the pan stirring until onion is soft.
3. Add wine and reduce liquid by half. Return beef to pan, adding stock and pepper to taste.
4. Cook uncovered for 1¼ hour.
5. Add tomato puree and parsley. Cook for a further 15 – 20 minutes uncovered.

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Vegetarian Burger

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Serves: 6

2 teaspoons crushed garlic

• 1 onion, chopped or grated
• 3 carrots, chopped or grated
• 1 Swede or turnip, chopped or grated
• 1 parsnip, chopped or grated
• 3 sticks celery, diced

2 cups dried breadcrumbs
2 x 400g cans brown lentils (drained)
2 eggs
1cup parsley, finely chopped
Salt and pepper to taste
Cooking spray or oil

• vegetables from starter pack

1. Sauté garlic, onion, carrots, swede or turnip, parsnip and celery. Set aside to cool.
2. Once cool combine all ingredients into a food processor and blend well. Add salt and pepper to taste.
3. Shape mixture into patties about 7cm in diameter, refrigerate for at least 1 hour.
4. Generously coat a non-stick pan with cooking spray/oil, heat pan and cook burgers until brown on both sides.
5. Serve in a bun with salad or on a bed of greens. Top it off with your favourite dressing. Try natural yogurt, with a hint of garlic and finely chopped cucumber (better known as Tzaziki).

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Low-Fat Healthy Tomato & Vegetable Soup

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves: 6-8

2 x 400g cans brown lentils (or 1½ cups dry lentils soaked for ½ hour in water)
1 teaspoon crushed garlic

• 2 onions, diced
• 3 carrots, diced
• 3 celery sticks, diced
• 1 parsnip, diced

3 litres water
2 x 415g cans chopped tomatoes
1 x 410g can tomato puree
1 tablespoon fresh basil, finely chopped (or 2 tablespoons dried basil)
1½ tablespoons salt reduced vegetable stock powder
1 tablespoon curry powder
pepper to taste

• vegetables from starter pack

1. Drain and wash canned lentils and leave to side.
2. Coat a large boiler with cooking spray, and sauté onion, garlic, carrots, celery and parsnip for 2 mins.
3. Add all remaining ingredients. Slow boil for 45 mins. Stir occasionally. Add pepper to taste.
4. Serve with a tablespoon of low-fat natural yoghurt and sprinkle with more fresh basil.

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Hot ‘n’ Spicy Chicken & Vegetables

Preparation Time: 20 minutes
Cooking Time: 45 minutes
Serves: 6

12 skinless chicken thigh fillets

• 2 onions, quartered then halved
• 2 carrots, julienne style
• 1 Swede or turnip, julienne style
• 1 parsnip, julienne style
• 3 celery sticks, julienne style

Mushrooms (optional extra)
½ cup plain flour
2 teaspoons each of cumin, paprika and turmeric powder
2 tablespoons vegetable oil
3 cloves garlic, crushed
1teaspoon sambal oelek
375ml chicken stock
½ cup coarsely chopped fresh coriander
½ cup sour cream

• vegetables from starter pack

1. Toss chicken through combined spices and flour. Set aside remaining flour mixture.
2. Heat oil in a large non-stick pan and cook chicken in batches until browned all over. Set aside on absorbent paper.
3. Add vegetables, garlic and sambal oelek to pan. Stirring until onion is soft. Add remaining flour mixture to pan and stir. Mixture will become dry. Lower heat and slowly stir in stock. Keep stirring and increase heat until mixture thickens slightly.
4. Return chicken to the pan and simmer without lid for 30 minutes. Add coriander and simmer for a further 5 minutes.
5. Turn down heat to a very low setting and stir in cream. Serve with rice of your choice or on roti bread.

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Shepherd’s Pie

Preparation Time: 20 minutes
Cooking Time: 45 minutes
Serves: 6

500g minced beef or lamb

• 2 carrots, diced
• 2 brown onions, finely chopped
• 2 sticks celery, diced
• 1 parsnip, grated
• 1 turnip or swede, grated

6 large potatoes, boiled
1 tablespoon tomato paste
1 ¼ cups beef stock
1 ½ tablespoons butter or margarine
1 tablespoon oil
1 tablespoon flour
Worcestershire Sauce
½ teaspoon dried mixed herbs
Salt and freshly ground black pepper
¼ cup milk
1 egg, beaten

• vegetables from starter pack

Variation: Replace mince with 2 x 400g cans drained red lentils. Top with ½ cup grated cheese.

1. Melt oil in large pan. Cook mince in batches until brown. Remove. Cook onions until tender, add celery and carrots, stir in flour and cook 1 minute.
2. Gradually stir in stock and bring to boil, stirring constantly.
3. Add tomato paste, grated vegies and Worcestershire sauce to taste, herbs, salt and pepper. Cover the pan, reduce heat and simmer for 15 min. Remove from heat, add mince and mix well. Season to taste.
4. Turn the mince mixture into an ovenproof dish. Allow to cool a little. Mash the potatoes and beat in butter, milk and seasoning. Spread potato over mixture (fluff with fork to make attractive). Brush top with beaten egg. Cook 220°C for 20 mins or until golden.

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Chicken Noodle Soup

Preparation Time: 20 minutes
Cooking Time: 2 ½ hours
Serves: 6

1 large chicken
4 litres water

• 3 celery sticks, coarsely chopped
• 2 carrots, coarsely chopped
• 2 brown onions, coarsely chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

2 cloves garlic, crushed
¼ cup fresh parsley, coarsely chopped
3 bay leaves
120g pasta (spaghetti, tagliatelle or egg noodles)

• vegetables from starter pack

Variations: Add 1 seeded and finely chopped red chilli for bite. Add ½ cup cream or evaporated milk.

1. Fill large saucepan with 4 litres of water, add chicken, onions, celery, carrots, garlic, bay leaves. Bring to boil then simmer for 1½ hours. Remove chicken fat from surface.
2. Strain through strainer into large bowl. Throw out bay leaves. Remove chicken skin and bones and chop meat finely.
3. Return chopped chicken, vegetables and broth into large saucepan and bring to boil. Add parsnip, turnip or swede and simmer for 30 minutes. Season to taste.
4. Add pasta and cook for 10 minutes or until just tender.
5. Stir in parsley when serving.

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Spicy Chicken Casserole

Preparation Time: 30 minutes
Cooking Time: 1 hour
Serves: 6

12 chicken thighs (2kg)
¼ cup plain flour

• 2 carrots, coarsely chopped
• 1 brown onion, coarsely chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

1 sweet potato, coarsely chopped
2 cloves garlic, crushed
1 ½ cups chicken stock
2 tablespoons oil
1 ½ teaspoons ground tumeric
2 teaspoons ground cumin
1 ½ teaspoon ground paprika
½ cup natural yoghurt or sour cream
¼ cup fresh coriander, coarsely chopped

• vegetables from starter pack

Variations: Add 1 seeded and finely chopped red chilli for extra bite.

1. Remove skin from chicken. Combine flour and spices and toss chicken to cover. Keep remaining mixture.
2. Heat oil in pan, cook chicken in batches until brown. Remove from pan.
3. Add carrots, onion, garlic, parsnip, turnip or swede. Cook, stirring until vegetables are slightly tender. Add remaining mixture and stir.
4. Stir in stock slowly until mixture slightly thickens. Bring to boil, add chicken and sweet potato. Simmer uncovered for 15 minutes. Add coriander and simmer for further 15 minutes. Stir in yoghurt or sour cream.

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Stir-Fried Mixed Vegetables

Preparation Time: 20 minutes
Cooking Time: 10 minutes
Serves: 6 for accompaniment or 4 for mains

1/3 cup (80ml) soy sauce
2 tablespoons chopped fresh coriander
1 teaspoon honey
3 cloves crushed garlic
2 teaspoons grated fresh ginger
1 tablespoon finely chopped lemon grass
1 tablespoon peanut oil

• 2 carrots cut into strips
• 1 parsnip cut onto strips
• 1 brown onion, chopped
• 2 celery stalks, sliced

200g green beans, cut in half
½ small cauliflower, cut into small florets
½ chinese cabbage, chopped coarsely
¾ cup (180ml) vegetable stock
1 tablespoon cornflour
2 teaspoon hoisin sauce
1 teaspoon lime juice

• vegetables from starter pack

Variations: For further Oriental flavour, add 200g fried bean curd, cut into 1cm slices and 6 shitake mushrooms, sliced with stems being discarded.

1. Combine soy sauce, coriander and honey in small bowl.
2. Heat oil in large wok or fry pan; stir fry garlic, onion, ginger and lemon grass. Add carrots, parsnip, celery, beans and cauliflower and stir fry until tender crisp. Add cabbage until heated through. Stir in blended stock, cornflour, sauce and juice. Stir over medium heat until mixture boils and thickens slightly.

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Chicken Rissoles

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Serves: 6

1cup brown rice, uncooked

• 3 Carrots, grated
• 3 Celery sticks, finely diced
• 1 Onion, finely chopped

500g lean chicken mince
1 egg
1teaspoon chicken stock powder
1teaspoon vegetable stock powder
2 tablespoons oyster sauce
Pepper to taste

• vegetables from starter pack

1. Cook rice, drain and let stand until cool.
2. Place vegetables in a large mixing bowl adding rice & all remaining ingredients, combine well. Use hands to achieve a good consistency. Shape into patties and refrigerate for a few hours before cooking if time permits.
3. Coat a non-stick frypan with cooking spray and fry rissoles 3 to 5 minutes on each side or until cooked through and browned.
4. Serve on a bed of mashed potatoes and gravy. A side of greens would also compliment this dish.

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Low-Fat Thai Vegetable Soup

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves: 6

• 3 Carrots, sliced
• 2 onions, diced
• 1 parsnip, diced
• 1 turnip or swede, diced

1 teaspoon red curry paste
1 teaspoon crushed garlic
1 tablespoon salt reduced vegetable stock powder
1½ litres water
1 teaspoon fish sauce
1 x 375ml can evaporated light milk
1 teaspoon imitation coconut essence
pepper to taste

• vegetables from starter pack

1. Coat a boiler with cooking spray, sauté carrots, onions, parsnip and turnip or swede with red curry paste for 3 minutes.
2. Add all other ingredients except the milk and coconut essence. Bring soup to the boil, lower heat and simmer 45mins.
3. Add milk and coconut essence. Once boiled, puree soup using either a food processor or barmix. Add pepper to taste.

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Veal Pie with Potato Crust

Preparation Time: 25 minutes
Cooking Time: 1 hour, 45 minutes
Serves: 6

1kg diced veal
1/3 cup plain flour
¼ cup olive oil
2 cloves garlic, crushed

• 2 onions, diced
• 3 carrots, diced
• 3 celery sticks, diced
• 1 parsnip, diced

½ cup white wine (optional)
400g can diced tomatoes, undrained
1 cup chicken stock
800g potatoes, peeled
¾ cup grated cheese

• vegetables from starter pack

1. Toss veal in flour, shake away excess. Heat 2 tbsp of oil in large frypan, cook veal in batches until browned then remove.
2. Heat remaining oil in same pan, cook garlic, onion, carrots, celery, parsnip, stirring until soft. Add wine (if using), simmer until almost evaporated.
3. Return veal to pan with tomatoes and stock, bring back to the boil. Simmer 45 mins. Transfer to casserole dish.
4. Cut potatoes into thin slices. Place on top of casserole then add cheese, salt and pepper. Bake uncovered for 30 mins or until potatoes are tender and brown.

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Vegetable Bake

Preparation Time: 25 minutes
Cooking Time: 40 minutes
Serves: 6

• 3 carrots, sliced
• 2 onions, diced
• 1 parsnip, diced
• 1 turnip or Swede, diced

2 large potatoes
1 cup pumpkin

Cheese sauce:
2 cups grated cheese
1 tablespoon butter
1 tablespoon plain flour
2 cups milk
Salt and pepper to taste.

• vegetables from starter pack

1. Peel and cut potatoes & pumpkin into cubes. Bring to the boil, for 5 mins.
2. Meanwhile sauté the carrots, parsnip, onion and turnip for 3 mins. Add all to baking tray.
3. Make cheese sauce by melting the butter, carefully stirring in the flour making a paste. Over low heat add milk slowly until you get a thin sauce, adding the cheese slowly until you have the right consistency.
4. Add cheese sauce and sprinkle top with pine nuts or breadcrumbs and parmesan cheese. Bake for 40 mins at 150°C.

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Low-Fat Chicken Pie

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serves: 6

Pie Filling:
600g skinless chicken breasts

• 2 onions, diced
• 3 celery sticks, diced
• 2 carrots, diced
• 1 parsnip, diced
• 1 turnip or swede, diced

250g mushrooms, quartered
1½ cups skim milk
2 sachets cream of mushroom cup-a-soup
2 sachets cream of chicken cup-a-soup
2 tablespoons parsley, chopped
pepper to taste

Pie Top:
1 tablespoon light margarine
¼ cup skim milk
1 egg white
1 cup self raising flour
pinch of salt

• vegetables from starter pack

Variations: Replace chicken with lean rump steak or 500g tofu. Replace pie top with mashed potato and sprinkle with cheese and bread crumbs.

To make Pie Filling

1. Cut chicken into bite sized pieces. Coat a large non stick frypan with cooking spray, sauté chicken for 3 minutes.
2. Add onion, celery, carrots, parsnip and turnip sauté for a further 3 minutes. Add mushrooms and cook for 2 minutes.
3. Combine milk and soup mixes then pour into pan. Stir in parsley and pepper to taste. Once mixture has boiled pour into a casserole dish. Leave to side.

To make Pie Top

1. Melt margarine in microwave, add to milk and combine. Add egg white, beat with a fork until blended. In a medium sized mixing bowl put flour and salt, pour milk mixture into flour and combine.
2. Turn onto a floured surface and roll out the dough to the size of the casserole dish. Using a rolling pin, roll up pie top and lift onto top of filling. Trim edges and make decorative pattern. Using pastry brush, brush a little milk over top. Bake 10 minutes or until top is golden and cooked in the centre.

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Scotch Broth

Preparation Time: 20 minutes
Cooking Time: 1 1/2 hours Serves: 6

6 lamb neck chops (1kg)
8 cups water
3/4 cup pearl barley
1 medium leek, coarsely chopped
2 cups savoy or chinese cabbage, finely shredded

• 2 carrots, coarsely chopped
• 2 brown onions, coarsely chopped
• 3 sticks celery, chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

3/4 cup frozen peas
2 tablespoons parsley, chopped

• vegetables from starter pack

1. Combine lamb, water and barley in large saucepan. Bring to boil, simmer covered for 1 hour. Skim fat from surface.
2. Add onion, carrot, leek, turnip or swede, parsnip, celery and simmer for a further 40 minutes covered or until vegetables are tender.
3. Remove lamb from soup and remove meat from bones and coarsely chop meat.
4. Add lamb, cabbage and peas to soup and cook uncovered for 10 minutes.
5. To serve, stir through parsley and serve with crusty bread.

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Minestrone Soup

Preparation Time: 15 minutes
Cooking Time: 1 hour
Serves: 6

1 zucchini, coarsely chopped

• 2 carrots, coarsely chopped
• 2 brown onions, coarsely chopped
• 3 sticks celery, chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

2 potatoes, diced
2 cloves garlic, crushed
400g can crushed tomatoes
1 tablespoon tomato paste
1 litre vegetable or chicken stock
2 tablespoons oil
¾ cup small macaroni or shell pasta
Parmesan cheese, grated)

• vegetables from starter pack

Variations: Add 400g tin kidney, borlotti or butter beans.

1. Heat oil in large pan. Add zucchini, carrots, onions, celery, parsnip, turnip or swede, potatoes and garlic. Cook, stirring until vegetables are slightly tender.
2. Add stock, undrained tomatoes and paste. Bring to boil, add pasta. Simmer uncovered for 15 minutes or until pasta and vegies are tender. Season with salt and pepper.
3. Add fresh herbs to garnish. Sprinkle grated Parmesan cheese on top.

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Quick Vegie Slice

Preparation Time: 20 minutes
Cooking Time: 45 minutes
Serves: 4

1 small zucchini, grated

• 2 carrots, grated
• 1 brown onions, finely chopped
• 2 sticks celery, finely chopped
• 1 parsnip, grated
• 1 turnip or swede, grated

1 potato, grated
2 cloves garlic, crushed
1 tablespoon chopped parsley
1 ½ cups cheddar cheese, grated
4 eggs, beaten
¼ cup milk
½ cup wholemeal self-raising flour
2 tablespoon sesame seeds
Sea salt & cracked pepper to taste

• vegetables from starter pack

Variations: Line tin with short-crust pastry. Add 4 rashers chopped bacon.

1. Combine all ingredients except sesame seeds.
2. Turn into lightly greased loaf tin. Top with sesame seeds. Bake at 200°C for 45-50 minutes.
3. Let stand 20 minutes before slicing.

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Thai Red Curry

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

2 cloves garlic, crushed
1 large red chilli, seeded, chopped finely
1 large leek, sliced thinly

• 2 brown onions, chopped coarsly
• 2 carrots, chopped coarsely
• 3 celery sticks, thinly sliced
• 1 swede or turnip, chopped coarsely

½ small cauliflower, cut into florets
1 medium sweet potato, cut into 3cm slices
200g green beans, cut in half
1 cup (250g) vegetable stock
400g tin tomatoes
400ml can coconut cream
1 tablespoon peanut oil
1/3 cup thai red curry paste
4 kaffir lime leaves
¼ cup coarsely chopped fresh coriander

• vegetables from starter pack

Variations: Stir fry 750g piece beef rump, sliced thinly in batches until browned all over. Combine with curry at end.

1. Heat oil in large saucepan, cook onions, leek, garlic and chilli, stirring until onions and leek are just soft.
2. Add paste to pan and stir. Add carrot, celery, swede or turnip, cook stirring for 5 minutes. Add undrained crushed tomatoes, coconut cream and stock, bring to boil. Reduce heat, simmer uncovered for 10 minutes.
3. Add cauliflower, sweet potato, beans and lime leaves, simmer uncovered for 15 minutes or until potato is just tender. Stir through coriander and cook further 5 mintues until curry thickens.

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Beef & Vegie Hot Pot

Preparation Time: 30 minutes
Cooking Time: 2 hours Serves: 6

2kg beef chuck steak, coarsely chopped
5 bacon rashers, coarsely chopped
plain flour

• 2 carrots, coarsely chopped
• 2 brown onions, coarsely chopped
• 3 sticks celery, chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

1 sweet potato, diced
4 baby potatoes, halved
2 cloves garlic, crushed
1 tablespoon tomato paste
1 litre beef stock
4 tablespoons oil
2 tablespoons fresh thyme, coarsely chopped
1 tablespoon parsley, chopped

• vegetables from starter pack

Variations: Add 400g button mushrooms Replace 250ml beef stock with 250ml red wine.

1. Toss beef in flour (easy in a plastic bag). Shake away excess flour.
2. Heat 2 tablespoons oil in large pan. Cook onion, garlic and bacon until soft. Remove.
3. Heat remaining 2 tablespoons oil in pan and cook beef in batches until brown.
4. Return onion mixture to pan with beef, add stock and cook covered in moderate oven 1 hour.
5. Add all other vegetables and thyme. Cook covered for 1 hour.
6. Add tomato paste. Season with salt and pepper. Add parsley to garnish.

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Hearty Lamb Stew

Preparation Time: 30 minutes
Cooking Time: 1 ½ hour
Serves: 6

2kg lamb neck chops
1 small zucchini, coarsely chopped

• 2 carrots, coarsely chopped
• 2 brown onions, coarsely chopped
• 3 sticks celery, chopped
• 1 parsnip, coarsely chopped
• 1 turnip or swede, coarsely chopped

6 baby potatoes, halved
2 leeks, finely chopped
2 cloves garlic, crushed
400g can crushed tomatoes
1/3 cup tomato paste
1 cup beef stock
1 cup red wine
2 tablespoons oil
3 teaspoons fresh rosemary, chopped

• vegetables from starter pack

Variations: Thicken with 2 teaspoons of cornflour if desired.

1. Trim fat from lamb. Heat oil in large pan and cook until browned.
2. Add garlic, leeks, onions and cook until just tender.
3. Add carrots, celery, parsnip, turnip or swede, potatoes, wine, stock paste and undrained tomatoes . Simmer, stirring occasionally for 1 hour.
4. Stir in zucchini and rosemary and simmer uncovered for 15 minutes or until lamb is tender. Season with salt and pepper.

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Tray Roasted Vegetables

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 6 as an accompaniment

• 3 carrots, chopped coarsely
• 1 parsnip, chopped coarsely
• 2 brown onions, quartered
• 1 turnip or swede, cut into 2cm slices

6 potatoes, cut into 2cm slices (scrubbed rather than peeled)
1 bunch baby beetroot, trimmed & scrubbed
½ small butternut or kent pumpkin piece, cut into 2cm slices
1 bulb of garlic, cloves separated
1/3 cup olive oil
Sea salt and black pepper

• vegetables from starter pack

Variations: Add 400g tin chick peas, drained. Add 2 tablespoons fresh rosemary leaves.

1. Preheat oven to 190°C. Wrap beetroot together in foil. Place all other vegetables in roasting tray, add sea salt and cracked pepper, pour on oil and toss to combine. Place wrapped beetroot to one side in pan. Cover the whole pan in foil and cook for 20 minutes.
2. Remove foil (from the pan, not the beetroot), toss and continue roasting for 20 to 30 minutes until vegetables are tender and golden. Peel beetroot and cut in half to serve.

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