This delicious vegetarian recipe from http://www.taste.com.au only takes 10 minutes to cook, is healthy and sustaining as well as economical. It is nice for a quick lunch with salad. Other veggies can be substituted for Chinese one (e.g. zucchini, mushrooms, carrot).
Fresh Living – May 2005 , Page 51
Recipe by Gemma Purcell
Photography by Louise Lister
- 1 cup (200g) medium grain brown rice
- 400g Asian Stir-fry Vegetables
- 2 teaspoons oil, plus extra to brush
- 1 garlic clove, chopped
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds
- 2 eggs, lightly beaten
- 2 tablespoons chopped fresh coriander
- Cook the rice for 25 minutes until firm according to packet instructions. Set aside to cool.
- Slice the snow peas in the stir-fry mix into thin strips and thinly slice any large pieces of broccoli. Heat the oil in a large frying pan over a medium-high heat. Add the garlic and stir-fry mix. Stir-fry for 4 minutes or until soft. Add the soy sauce and sesame oil. Stir through. Transfer to a large bowl. Allow to cool slightly.
- Preheat oven to 200°C. Brush the base and sides of a 20cm springform pan with oil. Sprinkle 3 teaspoons of sesame seeds over the base and two-thirds of the way up the sides of the pan.
- Add the rice, eggs and coriander to the stir-fried vegetables. Mix until well combined. Spoon the mixture evenly over the base of the pan and press firmly. Sprinkle with the remaining sesame seeds. Cook in the oven for 45 minutes or until golden. Set aside for 10 minutes to cool slightly. Remove from the pan and slice into wedges.
Here is a great healthy, delicious, easy to make and economical meal or snack. It would be a terrific lunch box option for schoolchildren (now that they are back to school in Australia after Xmas holidays) and can be spiced up with the addition or substitute of grated carrot, peas, mushrooms etc. It serves 4. Another great recipe from http://www.taste.com.au
Super Food Ideas – June 2013 , Page 73
Recipe by Annette Forrest
Photography by Andrew Young
- 1/2 x 440g packet shelf-fresh Singapore noodles
- 1 tablespoon olive oil
- 1 small brown onion, finely chopped
- 2 garlic cloves, finely chopped
- 200g middle bacon rashers, trimmed, chopped
- 1 small zucchini, grated
- 1 cup frozen sweet corn kernels
- 1/2 cup reduced-fat grated tasty cheese
- 1/3 cup self-raising flour
- 5 eggs, lightly beaten
- Mixed salad leaves, to serve
- Preheat oven to 180°C/160°C fan-forced. Grease a 6cm-deep, 10cm x 21cm (base) loaf pan. Line base and sides with baking paper, allowing paper to extend 2cm above edges of pan.
- Place noodles in a large heatproof bowl. Cover with boiling water. Stand for 1 minute. Separate noodles with a fork. Drain. Return to bowl. Using scissors, roughly chop noodles.Heat oil in a medium frying pan over medium heat. Add onion, garlic and bacon. Cook, stirring often, for 4 to 5 minutes until bacon is starting to brown. Set aside for 10 minutes to cool.
- Add bacon mixture, zucchini, corn, cheese, flour and egg to noodles. Season. Mix until well combined. Pour into prepared pan. Bake for 50 to 55 minutes or until golden and firm. Cool in pan for 15 minutes.
- Transfer loaf to a chopping board. Slice. Serve with salad.
This is amazing. What a great idea and hopefully a terrific hope for sustainable farming in the future around the world.
Here is another gluten-free dish from http://www.taste.com.au. They are quick and easy to make and are a great option when you are asked to bring a dish to a picnic etc. Can be frozen. Makes 24.
Super Food Ideas – May 2011 , Page 64
Recipe by Chissy Freer
Photography by Mark O’Meara
- Rice flour, for dusting
- 3 sheets savoury gluten-free shortcrust pastry, partially thawed
- 185g can tuna in springwater, drained, flaked
- 1/2 cup frozen corn kernels, thawed
- 2 tablespoons finely chopped fresh chives
- 1/2 medium red capsicum, finely diced
- 30g reduced-fat cheddar cheese, grated
- 3 eggs
- 1/2 cup milk
- Preheat oven to 190°C/170°C fan-forced. Lightly grease two 12-hole, 1 1/2 tablespoon-capacity round-based patty pans. Dust holes with rice flour, shaking out excess.
- Using a 7.5cm round cutter, cut 24 rounds from pastry sheets. Press each round firmly into prepared holes.
- Place tuna, corn, chives, capsicum and cheese in a bowl. Whisk eggs and milk together in a jug. Add to tuna mixture. Season with salt and pepper. Stir to combine. Spoon 1 tablespoon filling into each pastry case. Bake for 15 to 20 minutes or until golden and puffed. Stand for 5 minutes. Serve.
Here is a very quick, easy , economical and delicious vegetarian recipe from http://www.taste.com.au. Great for the whole family or for children’s lunches or picnics. You can substitute sweet potato, onion, mushrooms and/or corn, broccoli for variety. Makes 12 fingers. You will want to eat it all yourself!
Australian Good Taste – April 2004 , Page 99
- Melted butter, to grease
- 2 tsp light olive oil
- 80g (1/2 cup, firmly packed) grated green zucchini
- 60g (1/2 cup, firmly packed) Grated carrot
- 50g (1/2 cup, firmly packed) grated parsnip
- 2 green shallots, ends trimmed,finely chopped
- 3 eggs, lightly whisked
- 40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
- 2 tbs finely chopped fresh parsley
- 1 tbs plain flour, sifted
- Preheat oven to 180°C. Brush a shallow, square 18.5cm (base measurement) cake pan with melted butter to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
- Heat the oil in a medium saucepan over medium heat. Add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool.
- Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.
- Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.
Another quick, economical and tasty dish from http://www.taste.com.au. Other vegies such as carrot, baby corn, beans, bok choy and/or mushrooms can be added if wished. Another great meal using mince. Children love it.
Super Food Ideas – April 2005 , Page 16
Recipe by Marie Brown, Coldstream Vic (reader recipe)
Photography by Luke Burgess
- 2 tablespoons peanut oil
- 1 onion, finely chopped
- 500g beef mince
- 1/4 cup mild curry paste
- 2 teaspoons Worcestershire sauce
- 3 celery sticks, leaves removed, finely sliced
- 1/4 cabbage, shredded
- cooked basmati rice, to serve
- Heat oil in a large non-stick saucepan over a medium-high heat. Add onion. Cook for 3 minutes or until soft. Add mince. Cook, stirring with a wooden spoon, for 5 minutes or until browned.
- Add curry paste, Worcestershire sauce, salt and pepper. Stir well. Reduce heat to medium-low. Cook, uncovered, stirring occasionally, for 15 minutes or until liquid has evaporated.
- Stir in celery and cabbage. Cook, uncovered, stirring, for 5 to 7 minutes or until cabbage just wilts. Serve with rice.
Fabulous idea and very environmentally friendly and beautiful.