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Pineapple and
Papaya Salsa
s t a r t t o f i n i s h
20
minutes
INGREDIENTS
250 gm fresh pineapple, cut in
V2
inch dice
(about
i y
cups)
250 gm papaya, peeled and cut in
y
inch dice
(about
V/2
cups)
2
green onions, trimmed and thinly sliced
x
/4
cup chopped fresh coriander
1
tsp finely shredded lime peel
1
tbsp freshly squeezed lime juice
1
tbsp olive oil
PREPARATION
In a large bowl gently toss together all the
ingredients. Season to taste with salt.
Stacked Sweet Corn,
Bean, and Mutton
Casserole
A blend of fresh flavours with meat makes
this casserole a filling meal.
p r e p
45 minutes
b a k e
20 minutes
s t a n d
10 minutes
o v e n
375°F
INGREDIENTS
2
ears fresh com on the cob
240 gm lean ground mutton
210
gm uncooked chorizo sausage or any
sweet-sour sausage
450 gm pinto beans, rinsed and drained or
boiled and drained
lobhiya
1
tbsp extra virgin olive oil
1
small onion, chopped
1
large yellow sweet pepper, chopped
2
cloves garlic, minced
%
cup bottled chunky green salsa
1
tbsp chilli powder
2
tsp ground cumin
y4
tsp cayenne pepper
4
8
- to 9-inch flour tortillas
VA
cups shredded Cheddar
sour cream (optional)
chopped tomatoes and coriander
PREPARATION
1. Preheat oven to 375°F. Cut com from cobs;
set aside. Grease a 9 inch large oven-going
platter, or
12
inch pizza pan; set aside.
2. In a large frying pan, cook mutton and
sausage until brown and cooked through,
breaking up any large pieces with a spatula;
drain fat. Add beans to mutton mixture and
heat through. Cover and keep warm.
3. In another large pan, heat olive oil over
medium heat. Add onion, sweet pepper, and
garlic. Cook until tender, for 10 minutes. Add
com, salsa, chilli powder, cumin, and cayenne.
Cook 5 minutes, stirring occasionally.
4. Place two of the tortillas in prepared pan.
Top with meat mixture. Reserve
l/4
cup of
cheese. Divide the remaining l 1
/, cups of
cheese in half; sprinkle one half on the meat
mixture. Add another tortilla, vegetable
mixture, and remaining half of the cheese.
Add final tortilla. Cover loosely with foil.
Bake 10 minutes. Uncover and sprinkle with
reserved
y
cup of cheese. Bake 10 minutes
more. Let stand 10 minutes. Top with sour
cream, tomatoes, and coriander. Slice neatly
with a serrated knife.
Makes
6
servings.
Each Serving 514
cal, 30 gmfat, 82 mgchol,
890 mg sodium, 33 gm carb, 6 gm fibre,
30 gm pro.
Fish Tacos
These tacos are seasoned with shredded
orange and lime peel. Use the citrus juices for
the slaw,
right.
p r e p
25 minutes
b a k e
10 minutes
o v e n
400°F
INGREDIENTS
250 gm fresh or frozen cod or halibut fillets,
thawed and cut into 1-inch pieces. You
can substitute this with any firm fish.
Surmai
is a good option.
2
fresh green tomatoes, cut into
%
inch
pieces
(2
cups)
2
tsp olive oil
1
clove garlic, minced
y
tsp finely shredded orange peel
l
/2
tsp finely shredded lime peel
12
6
inch com tortillas
1
recipe Cabbage and Chilli Pepper
Slaw,
below
PREPARATION
1. Preheat oven to 400°F. In bowl toss
together fish, tomatoes, oil, garlic, orange
peel, and lime peel. Season with salt and black
pepper; set aside.
2. Cut six 12 inch squares of a foil sheet.
Place one-sixth (about
%
cup) fish mixture in
centre of each square. Fold diagonally in half
in a triangle. Fold edges two or three times to
make a packet. Place packets in single layer on
a large baking sheet.
3. Bake fish 10 to 12 minutes, until packets
puff slightly (carefully open a packet to check
fish doneness; fish should flake easily with
a fork). Meanwhile, in dry frying pan warm
tortillas over medium-high heat until soft,
about 15 seconds per side.
4. To serve, divide fish mixture between two
tortillas. Top with Cabbage and Chilli Pepper
Slaw. Serve immediately.
Makes
6
servings.
Each Serving
(with Cabbage and Chilli Pepper
Slaw
)
341 cal, 13gmfat, 36 mgchol, 293 mg
sodium, 30 gm carb, 5 gm fibre, 28 gm pro.
Cabbage and Chilli
Pepper Slaw
s t a r t t o f i n i s h
15 minutes
INGREDIENTS
150 gm cabbage, thinly shredded
(iy 4
cups)
y
cup thinly sliced red onion
1
poblano pepper, halved, seeded, and
sliced or use a medium-spicy red pepper
1
carrot, peeled and shredded
l
/4
cup chopped fresh coriander
3
tbsp olive oil
2
tbsp freshly squeezed lime juice
1
tbsp freshly squeezed orange juice
n o
