B00CU1W244_EBOK

More documents

Recommendations

Info

en baked in a bread crust entil salad COOK 90 mins, plus resting time the chicken in a bread crust seals in the moisture nts any flavour escaping during cooking. The result nt, juicy and fragrant chicken, with enough leftovers st sandwiches ever (see page 137). e oven to 200°C and line a baking tray with baking paper. he flour and 1½ cups (375 ml) warm water in a bowl til the dough starts to come together. Gradually add cup (125 ml) warm water, mixing between additions, ugh is pliable but not too sticky, then set aside. ice one of the lemon halves and slice the other half. bowl, combine the lemon juice, zest, parsley, olive oil, ¾ of the crushed garlic. Season with salt and pepper is marinade all over the chicken. Place the lemon slices maining clove of garlic inside the cavity of the chicken. dough in half and roll each portion into a 33 cm ircle. Sit the chicken in the centre of one dough round the other round over the top. Bring the edges of each ther and pinch to seal. hicken on the prepared tray and bake for 1½ hours. om the oven and set aside to rest for 15 minutes.
Page 3 and 4:
the CSIRO total wellbeing diet reci
Page 6 and 7:
the CSIRO total wellbeing diet reci
Page 8:
y Noakes Photography by Cath Muscat
Page 11 and 12:
1 introduction 2 the CSIRO total we
Page 14 and 15:
introduction These days, watching w
Page 16 and 17:
the CSIRO total wellbeing diet basi
Page 18 and 19:
HIGH-FIBRE CEREAL 1 unit a day 1 un
Page 20 and 21:
THE FREE LIST: ANYTIME FOODS The ve
Page 22 and 23:
(pg 12) ½ unit cereal 1 unit dairy
Page 24 and 25:
THURSDAY Pear, strawberry and kiwif
Page 26 and 27:
stocking your kitchen on a budget I
Page 28:
• reduced-fat cream cheese • re
Page 31 and 32:
Mint A pot of mint on the windowsil
Page 33 and 34:
Sage Sage is a hardy herb that is a
Page 35 and 36:
BREAKF BRUNC & SNAC
Page 37 and 38:
1 SERVE = ½ unit bread 1 unit dair
Page 39:
fast smoothies e breakfast in itsel
Page 42 and 43:
ar, strawberry and kiwifruit rcher
Page 45 and 46:
1 SERVE (1 SLICE) = 2 units bread
Page 47:
1 SERVE = 1 unit bread ½ unit dair
Page 50 and 51:
mon curd crepes with namon-spiced a
Page 53 and 54:
1 SERVE = 1 unit protein 1 unit bre
Page 55 and 56:
oiled eggs with cheesy rs and baked
Page 57 and 58:
Israeli eggs with zucchini hummus S
Page 59 and 60:
ked cheese and chive omelettes with
Page 63 and 64:
1 SERVE = 1 unit protein ¾ unit br
Page 65 and 66:
5 To serve, divide the spina 1 SERV
Page 67:
ivide the spinach leaves among four
Page 70 and 71:
ce two ramekins on each plate, spoo
Page 73 and 74:
Page 75 and 76:
cm frying pan over high heat and sp
Page 77 and 78:
Cajun-spiced corn and bacon mini mu
Page 79 and 80:
editerranean mini muffins 15 mins C
Page 83 and 84:
LUNCH
Page 85 and 86:
1 SERVE = 1 unit protein 2 units br
Page 89 and 90:
Page 91 and 92:
Page 93 and 94:
eamy chicken and mushroom up with r
Page 96 and 97:
Page 98:
For the guacamole, mash the avocado
Page 101 and 102:
ce the broad beans, lentils, roast
Page 105 and 106:
Page 107 and 108:
5 Meanwhile, for the salad, 1 SERVE
Page 109:
, for the salad, segment the orange
Page 112 and 113:
mb kebabs with spiced eggplant p an
Page 114 and 115:
1 SERVE = 1 unit protein 1¾ units
Page 116 and 117:
1 SERVE = 1 unit protein 2 units ve
Page 118:
-steamed tofu with ied vegetables C
Page 122 and 123:
Roast vegetable and tofu lasagne SE
Page 124 and 125:
urmet vegetarian burgers 25 mins, p
Page 127 and 128:
BEEF, LAMB & PORK
Page 129 and 130:
BEEF, LAMB & PORK
Page 131 and 132:
ce a large wok or frying pan over h
Page 135 and 136:
1 SERVE = 2 units protein 1 unit br
Page 137 and 138:
Chilli con carne with blackened cor
Page 139 and 140:
ng a slotted spoon, remove the pork
Page 142 and 143:
1 SERVE = 2 units protein 3 units v
Page 144:
ickled carrot and oom stir-fry COOK
Page 147 and 148:
oroccan-spiced lamb with tils and r
Page 151 and 152:
1 SERVE = 2 units protein ¾ unit f
Page 153 and 154:
Page 155:
sian beef curry with d cucumber COO
Page 158 and 159:
ove the beef from the oven, cover w
Page 161 and 162:
Page 163 and 164:
a pork chops with d silverbeet 15 m
Page 165 and 166:
Braised beef, rosemary and mushroom
Page 167 and 168:
iced lamb chops with uteed mustard
Page 170 and 171:
1 SERVE = 2 units protein ¼ unit d
Page 172:
and spinach curry oast cauliflower
Page 175 and 176:
iced pork meatballs th Asian slaw 2
Page 178 and 179:
1 SERVE = 2 units protein 1 unit ve
Page 180:
poon the puree into bowls and top w
Page 183 and 184: CHICKEN & FISH
Page 185 and 186: 1 SERVE = 2 units protein ¼ unit f
Page 187: lemon chicken COOK 25 mins proach t
Page 190 and 191: mple Thai green fish curry 15 mins
Page 193 and 194: 1 SERVE = 2 units protein 2 units v
Page 195: tyle san choi bao 20 mins, plus soa
Page 198 and 199: n-fried fish with ginger d miso bro
Page 201 and 202: 1 SERVE = 2 units protein ¾ unit b
Page 203 and 204: garlic and lemon soup ice and chick
Page 205 and 206: Chicken baked in a parcel with mush
Page 207 and 208: icken tikka with turmericaised gree
Page 211 and 212: Tip: You can add an them into simil
Page 215: -spiced roast chicken with carrot a
Page 218 and 219: ice-rubbed chicken with mato and gr
Page 220 and 221: 1 SERVE = 2 units protein ¾ unit d
Page 222 and 223: 1 SERVE = 2 units protein ¾ unit d
Page 224: ish curry with tomato mongrass COOK
Page 227 and 228: ow-baked chicken with black ives, t
Page 230 and 231: 1 SERVE = 2 units protein 1½ units
Page 234 and 235: SLOW COOKE RECIPE
Page 236 and 237: SLOW- OOKER ECIPES
Page 238 and 239: mb shanks with braised rrots and ro
Page 243 and 244: nt chicken with d radish salad 15 m
Page 245 and 246: Garlic and sage chicken with squash
Page 247 and 248: Garnish with some chopped flat-leaf
Page 250 and 251: 1 SERVE = 2 units protein ½ unit b
Page 252 and 253: eef stew COOK 7 hours g winter favo
Page 254 and 255: Oregano and lemon chicken with Gree
Page 256 and 257: USING LEFTOVERS
Page 258 and 259: Place the burekas on the 1 SERVE =
Page 260: urekas on the prepared trays, seam-
Page 263 and 264: ef pie 15 mins COOK 30 mins rybody
Page 265 and 266: 1 SERVE = 2 units protein 1 unit br
Page 268 and 269: 1 SERVE = 1 unit protein 1 unit bre
Page 270 and 271: 1 SERVE = 2 units protein 1 unit br
Page 272: and sage chicken pie COOK 30 mins u
Page 276 and 277: Fattoush salad with lamb SERVES 4 P
Page 278 and 279: 1 SERVE = 1 unit protein 1 unit bre
Page 281 and 282: SANDWICHES
Page 283 and 284:
Page 285 and 286:
Page 287 and 288:
Page 289 and 290:
Page 291 and 292:
VEGETABLES, SALADS & SOUPS
Page 293 and 294:
1 SERVE = 2 units vegetables Braise
Page 295:
d Asian vegetables COOK 5 mins e of
Page 298 and 299:
iddle Eastern-spiced ratatouille 15
Page 301 and 302:
1 SERVE = 2 units vegetables 1 unit
Page 303:
1 SERVE = 2 units vegetables Honey-
Page 306 and 307:
1 SERVE = 1½ units vegetables Carr
Page 308 and 309:
1 SERVE = 2 units vegetables Parsni
Page 310 and 311:
1 SERVE = 2 units vegetables Braise
Page 312:
d red cabbage with and mustard COOK
Page 315 and 316:
mac-spiced broccoli and peas 10 min
Page 318 and 319:
1 SERVE = 2½ units vegetables 1 un
Page 320 and 321:
capsicum and tomato salad 15 mins,
Page 322 and 323:
Page 324 and 325:
1 SERVE = 2 units vegetables ½ uni
Page 327 and 328:
Page 329:
zucchini and green bean ith lemon a
Page 332 and 333:
on the tomato and rocket mixture on
Page 335 and 336:
1 SERVE = ¼ unit dairy 1¼ units v
Page 337:
ant, mint and coriander salad 10 mi
Page 340 and 341:
ast vegetable salad th salsa verde
Page 342 and 343:
Page 344 and 345:
Page 346:
y vegetable soup COOK 30 mins cue f
Page 349 and 350:
1 SERVE = 2 units vegetables Corian
Page 352 and 353:
SWEE THING
Page 354 and 355:
SWEET THINGS
Page 356 and 357:
ple and rhubarb crumble with ney, o
Page 359 and 360:
Serve three rolls per per 1 SERVE =
Page 361:
e rolls per person, dusted lightly
Page 364 and 365:
ango and passionfruit ozen yoghurt
Page 367 and 368:
1 SERVE = ½ unit bread ½ unit dai
Page 369:
pear and date strudel COOK 25 mins
Page 373 and 374:
Rice puddings with ginger and figs
Page 375 and 376:
nger and fig loaf PREP 15 mins COOK
Page 378 and 379:
1 SERVE = ¼ unit protein 1 unit da
Page 380 and 381:
oney and 2 tablespoons of the reser
Page 382 and 383:
Lemon and poppy-seed biscotti MAKES
Page 385 and 386:
Apple and with lemo 1 SERVE = ¼ un
Page 387 and 388:
Apple and watermelon jelly with lem
Page 389 and 390:
on mess with passionfruit d mango 1
Page 392 and 393:
1 SERVE (1 MUFFIN) = ½ unit bread
Page 394:
and cinnamon mini muffins COOK 17 m
Page 397 and 398:
nnamon and clove-spiced erry custar
Page 400 and 401:
BASICS
Page 402 and 403:
BASICS
Page 404 and 405:
mesco sauce ES 2 CUPS (540 G) PREP
Page 407 and 408:
1 SERVE (155 ML) = 3 units vegetabl
Page 409:
Variations TO MAKE BASIL AND OLIVE
Page 413 and 414:
1½ cups (375 ml) rice vinegar or w
Page 415 and 416:
1 SERVE (125 G) = 2 units vegetable
Page 418 and 419:
1 SERVE (100 G) = 1 unit vegetables
Page 420 and 421:
1 SERVE (40 G) = ½ unit vegetables
Page 422 and 423:
1 SERVE (20 G) = ¼ unit vegetables
Page 424 and 425:
1 SERVE (25 ML) = 1 unit fats Herb
Page 426 and 427:
1 SERVE (30 ML) = 1 unit fats Garli
Page 428 and 429:
1 SERVE (1 TABLESPOON) = 1 unit fat
Page 430 and 431:
Madras curry powder MAKES 5 ¼ TABL
Page 432 and 433:
Chicken stock MAKES ABOUT 2 LITRES
Page 435 and 436:
index A Anchovy and parsley pasta s
Page 437 and 438:
Lamb shanks with braised carrots an
Page 439 and 440:
E eggplant Eggplant, mint and coria
Page 441 and 442:
Roast cauliflower and lentil salad
Page 443 and 444:
R Roast pumpkin and zucchini salad
Page 445 and 446:
Dukkah 208 Garam masala 208 Harissa
Page 448 and 449:
PENGUIN BOOKS Published by the Peng
show all

B00CU1W244_EBOK

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?