pulserecipes
30 minutes or until golden
brown. Remove from oven
and set aside.
2 Heat remaining oil in
large heavy-based pan over a
medium heat. Add curry leaves,
onion, garlic and chilli flakes,
and cook, stirring with a
wooden spoon, for 3 minutes.
Add tomato paste, remaining
curry powder and carrot, and
cook, stirring, for a further
2 minutes. Stir in lentils and
600ml of the stock, then bring
to the boil. Reduce heat to low
and simmer for 30 minutes. Add
remaining stock, then bring to a
simmer. Add eggplant, coconut
milk and coriander. Season with
salt and pepper, then cook for
3 minutes or until hot.
3 Serve dhal with rice, and
pappadums, roti paranthi and
yoghurt, if desired.
■ Per serve:
3 1 24 kJ; p ro te in
3 5 g ; to ta l fa t 3 6 .5 g (sat. fa t
15 .5 g ); carbs 6 2 .5 g ; sodium
12 8 9 m g ; Gl estim ate low (does
n o t include ‘to serve' item s)
Boston baked beans
Preparation time: 15 mins
plus overnight soaking time
Cooking time: 1 hour 20 mins
Serves 8
500g dry haricot beans
2 tsp sea salt
2 Tbsp olive oil
1 brown onion, finely
sliced
1 clove garlic, crushed
1 bay leaf
3 sprigs thyme
4 whole cloves
4 rashes bacon, diced
1 Tbsp Worcestershire sauce
1 carrot, roughly sliced
2 tsp dry English mustard
2 Tbsp tomato paste
'A
cup brown sugar
2 tsp cayenne pepper
400g can diced tomatoes
Sea salt and freshly ground
black pepper, to season
Crusty bread slices, toasted,
buttered, to serve
Extra thyme sprigs,
to serve
)
£>
Boston baked beans
■ If you’re short on time, you can use canned cannellini
beans, drained, in place of the dry haricot beans. Navy and
borlotti beans work well in this recipe, too.
■ Leftovers will keep well in the fridge for up to two weeks.
■ You can freeze these beans, then add to soups or
bolognese sauce for a real flavour burst.
Lentil salad with chicken skewers
■ You can use other beans, such as lima or cannellini beans,
in this recipe. Or mix two different types, for variety.
■ Before using, soak bamboo skewers in water for about
20 minutes to prevent them from burning.
1 Put haricot beans in a large
bowl, cover completely with
water, then soak overnight.
2 Drain beans, then put in a
large pan. Cover with water to
about 5cm above beans, add
salt and cook over a medium
heat for 30 minutes or until
tender. Drain and set aside.
3 Preheat oven to 140DC.
Heat oil in a large ovenproof
pan over a medium heat. Add
onion, garlic, bay leaf, thyme
and cloves, and cook for
3 minutes or until onion is
translucent. Add bacon and
cook for 4 minutes or until
browned. Stir in Worcestershire
sauce, carrot, mustard, tomato
paste, sugar, cayenne pepper,
tomatoes and beans. Season.
4 Remove pan from heat. Put
lid on pan, transfer to oven and
cook for 40 minutes or until
sauce is thickened. Put bean
mixture on buttered toast, then
top with extra thyme to serve.
■ Per serve:
12 8 4 k J ; p ro te in
19 .5g ; to ta l fa t 9 g (sat. fa t 2g );
carbs 3 3 g ; sodium 10 96m g ;
Gl estim ate lo w (does no t include
‘to serve' item s)
Lentil salad with
chicken skewers
Preparation time: 10 mins
Cooking time: 20 mins
Serves 4
1 clove garlic, crushed
2 tsp cumin
1 tsp sea salt
2 Tbsp olive oil
700g chicken breast fillet
(about 4), cut into
2cm-long pieces
2 x 240g cans green lentils,
drained
1 small red onion, finely
chopped
1 small red capsicum, sliced
1 carrot, grated
1 small fennel bulb, sliced
1 lemon, quartered,
to serve
DRESSING
Finely grated rind and
juice of 1 lemon
% cup olive oil
Va
cup sweet chilli sauce
2 cloves garlic, crushed
1 birdseye chilli, seeded,
diagonally sliced
2 Tbsp roughly chopped
fresh coriander
2 Tbsp sesame seeds,
toasted
Sea salt and freshly ground
black pepper, to season
1 Preheat a grill plate to
medium. Combine garlic, cumin,
salt and 1 Tbsp of the oil in a
medium bowl. Add chicken and
toss to coat. Thread chicken
evenly onto 12 pre-soaked
bamboo skewers.
2 Heat remaining oil on grill,
add skewers and cook for
10 minutes on each side or
until cooked through. Cover
with foil and set aside.
3 Put lentils, onion, capsicum,
carrot and fennel in a large
bowl and toss to combine.
4 To make dressing, combine
all ingredients in a small bowl.
Pour dressing over lentil salad
just before serving.
5 Serve lentil salad and
chicken with lemon wedges.
■ Per serve:
2 4 5 3 k J ; protein
4 4 g ; to ta l fa t 3 7 g (sat. fa t 7g);
carbs 16 .5 g ; sodium 1 2 3 4 m g ;
Gl estim ate lo w
Pasta fagioli
Preparation time: 1 5 mins
plus overnight soaking time
Cooking time: 1 hour 50 mins
Serves 4
200g dried borlotti beans
100g risoni or small pasta
3 Tbsp olive oil
2 brown onions, diced
1 clove garlic, crushed
100g pancetta, diced
1 stalk celery, finely diced
1 carrot, halved, sliced
2 x 400g cans diced tomatoes
1L chicken stock
1 cup roughly chopped
flat-leaf parsley
Sea salt and freshly ground
black pepper, to season
Extra olive oil, to serve ►
112 BETTER HOMES AND GARDENS, MAY 2011 bhg.com.au
