V2 red capsicum, roughly
chopped
Sea salt and freshly ground
black pepper, to season
2 Tbsp vegetable oil
1 50g plain Greek-style
yoghurt
4 flatbreads or pita breads
'h
iceberg lettuce, shredded
6 cherry tomatoes, sliced
Mint leaves, torn, to serve
1 Preheat oven to 18 0 “C.
Line an oven tray with baking
paper. Put chicken, garlic,
onion, coriander, breadcrumbs,
tandoori paste, cauliflower
and capsicum in a large bowl.
Season with salt and pepper,
and mix to combine. Roll
mixture into 3cm balls and
put on a tray.
2 Heat oil in a large frying
pan over a medium heat.
Add meatballs and cook, in
2 batches, until browned.
Transfer to the prepared tray
and cook for 1 5-20 minutes
or until cooked through.
3 Spread yoghurt on 1 side
of each flatbread. Top with
lettuce, tomato and meatballs.
Sprinkle over mint and serve.
■ Per serve:
2740kJ; protein
40g; total fat 23g (sat. fat 5g);
carbs 68g; sodium
1021 mg;
Gl estimate high (does not include
‘to serve item
’)
Chilli con poulet
Preparation time: 1 5 mins
Cooking time: 30 mins
Serves 4
2 Tbsp olive oil
1 medium brown onion,
finely diced
1 clove garlic, finely diced
1 Tbsp freshly grated,
peeled ginger
2 tsp chilli powder
2 tsp paprika
2 tsp ground cumin
2 tsp ground cinnamon
2 stalks celery, roughly
chopped
Vz
orange capsicum,
chopped into 2cm cubes
SOOg chicken mince
440g can chopped
tomatoes
440g can baked beans
Sea salt and freshly ground
black pepper, to season
2 Tbsp flat-leaf parsley,
roughly chopped
1 2 tortillas
Vz punnet cherry tomatoes,
halved, to serve
1 small red onion, finely
chopped
1 50g sour cream
Coriander leaves, torn,
to serve
Sweet paprika, to serve
1 lemon, cut into wedges,
to serve
Lime cheeks, to serve
1 Heat oil in a large heavy-
based frying pan over a
medium heat. Stir in onion,
garlic, spices, celery and
capsicum, and cook for
1 minute. Add chicken, and
cook, breaking it up with a
wooden spoon, for a further
10 minutes. Add tomatoes
and cook for 15 minutes. Add
baked beans and cook for a
further 5 minutes. Season,
then toss through parsley.
2 Warm tortillas in microwave
on high for 20 seconds. Spoon
chicken mixture into tortillas.
Top with tomato, a little onion
and sour cream and coriander.
Serve with remaining onion,
sour cream (sprinkled with
paprika), lemon and lime.
■ Per serve:
3019kJ; protein 37g;
total fat 39.5g (sat. fat 1
5
g); carbs
50g; sodium
993mg; Gl estimate
low
(does not include ‘to serve' items
Thai chicken
noodle balls
Preparation time: 10 mins
Cooking time: 30 mins
Serves 4
500g chicken mince
1 clove garlic, finely
chopped
3
spring onions, finely
sliced
250g cooked Hokkien
noodles, drained, cooled,
roughly chopped
2 tsp green curry paste
Vz
cup fresh coriander,
roughly chopped
1 cup wholemeal
breadcrumbs
Vz
red capsicum, coarsely
chopped
Sea salt and freshly ground
black pepper, to season
2 Tbsp vegetable oil
Sweet chilli sauce, to serve
1 Preheat oven to 180°C.
Line an oven tray with
baking paper.
s
Lamb koftas
■ If the kofta mixture is a little soft, add breadcrumbs
to firm it up. To help prevent the koftas from breaking
up during cooking, you can put them on a lined oven
tray and freeze for 20 minutes.
■ These koftas make tasty little appetisers - just double
the recipe, then shape and pack them (without skewers)
in an airtight container with plastic wrap in between, and
freeze. When ready to cook, defrost until semi-frozen,
then thread onto skewers and cook as directed.
Middle Eastern beef
with chickpeas on flatbread
■ Sumac is a dark reddish-purple spice of crushed
berries from the Mediterranean. It gives a wonderfully
sharp tang to salads or roasted meats.
■ If you prefer, you can add other flavours such as
cloves, cardamom, bay leaf or a whole cinnamon stick.
■ The beef mixture can be frozen in an airtight container
for up to three months.
Tandoori chicken balls
■ Add a beaten egg to the mixture if it is too dry.
■ For extra flavour - and a vitamin and a mineral boost
- add vegetable puree, such as mashed
sweet potato, to the meatball mixture.
Thai chicken noodle balls
■ If the mixture is too dry, add a
beaten egg to it.
■ You can freeze this dish for up
to three months.
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