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12<br />
Tasty Bites<br />
The role of protein in<br />
people’s bodies, its<br />
sources and the benefits of<br />
consuming it across the day<br />
can’t be underestimated.<br />
These recipes provide a<br />
science-based approach to<br />
ensuring you get enough in<br />
your diet<br />
Orange kumara and<br />
haloumi fritters<br />
Serves 4<br />
Ingredients<br />
1.2kg orange kumara, peeled and<br />
coarsely grated<br />
3<strong>20</strong>g haloumi, coarsely grated<br />
2 tsp ground cumin<br />
Light olive oil spray for cooking<br />
2 cloves garlic, crushed<br />
4 spring onions, white part thinly<br />
sliced into rounds, green part<br />
thinly sliced diagonally<br />
1<strong>20</strong>g baby spinach leaves<br />
Avocado dressing:<br />
80g medium-sized avocado<br />
⅓ cup (80ml) white wine vinegar<br />
or apple cider vinegar<br />
½ tsp dijon mustard<br />
Directions<br />
Tuesday <strong>August</strong> <strong>20</strong> <strong>20</strong>19<br />
To make the avocado dressing,<br />
blend all the ingredients in a jug<br />
with a hand-held blender until<br />
smooth. Season with black pepper<br />
and set aside.<br />
Heat a large non-stick frying<br />
pan over low-medium heat.<br />
Combine the kumara, haloumi<br />
and cumin in a bowl and season<br />
with freshly ground black pepper.<br />
Lightly spray the pan with<br />
olive oil and drop in firmly<br />
packed cup measures of the<br />
Latest Christchurch news at www.star.kiwi<br />
Getting protein through a science-based diet<br />
kumara mixture, pressing down<br />
to form 8cm circles. Depending<br />
on the size of your pan, you will<br />
probably need to do this in two<br />
batches of four.<br />
Cook for 5min each side<br />
or until golden and cooked<br />
through. Remove and cover to<br />
keep warm. Lightly spray the pan<br />
with a little more oil and increase<br />
the heat to high.<br />
Add the garlic, white part<br />
of the spring onion, spinach<br />
and 60ml water. Cook, tossing<br />
constantly, for 2min or until the<br />
spinach has just wilted. Remove<br />
the pan from the heat and season<br />
with black pepper.<br />
Serve two kumara fritters per<br />
person, layered with the spinach<br />
mixture. Spoon over the dressing<br />
and sprinkle with the green<br />
spring onion.<br />
Roast herb chicken and<br />
vegetables<br />
Serves 4 with leftovers<br />
Ingredients<br />
½ cup finely chopped flat-leaf<br />
parsley<br />
2 Tbsp finely chopped rosemary<br />
1 Tbsp mixed dried herbs<br />
6 cloves garlic, crushed<br />
¼ cup (60ml) olive oil<br />
¼ cup (60ml) red wine vinegar<br />
1.8kg lean chicken tenderloins<br />
1 head cauliflower, cut into florets<br />
7 carrots, sliced into rounds<br />
7 zucchini, thickly sliced into<br />
rounds<br />
750g button mushrooms<br />
Light olive oil spray for cooking<br />
1 cup (250ml) salt-reduced<br />
chicken stock<br />
Lemon wedges and flat-leaf parsley<br />
leaves, to serve<br />
Ingredients<br />
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Heat the oven to <strong>20</strong>0 deg C (or<br />
180 deg C fan-forced).<br />
Combine the parsley, rosemary,<br />
dried herbs, garlic, olive<br />
oil, vinegar and chicken in a<br />
large bowl. Season generously<br />
with freshly ground black pepper<br />
and toss well to coat the chicken.<br />
Divide the vegetables among<br />
two large roasting tins and<br />
lightly spray with olive oil. Toss<br />
to combine, then top evenly with<br />
the chicken mixture.<br />
Pour half the stock over the<br />
ingredients in each tin. Bake,<br />
swapping the tins halfway<br />
through and tossing the chicken<br />
and vegetables, for 25-30min<br />
or until the chicken is cooked<br />
through and the vegetables are<br />
soft.<br />
Divide one-third of the chicken<br />
and vegetables among four for<br />
dinner, with lemon wedges and<br />
parsley. Cool the leftovers, then<br />
divide evenly between two large<br />
airtight containers.<br />
Store the leftovers in the fridge<br />
for up to two days or in the<br />
freezer for three months. Thaw<br />
the frozen mixture in the fridge<br />
overnight. Transfer the chilled<br />
mixture to a baking dish and<br />
reheat in a preheated 2<strong>20</strong> deg C<br />
(<strong>20</strong>0 deg C fan-forced) oven for<br />
15-<strong>20</strong>min or until hot and crisp.<br />
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