INGREDIENTS:
400gr mixed fresh or frozen berries
200gr no-fat, no added sugar honey yoghurt
50gr white chocolate, roughly chopped (opt)
METHOD:
1. Put the berries, yoghurt and chocolate into a bowl and mix, crushing the berries slightly to release some of the colour into the yoghurt.
2. Divide the mixture into 8 x 1/2 cup ice block moulds.
3. Add the sticks and freeze until firm.
4. Rub a warm cloth over the outside of the mould and pull on stick to remove.
Thursday, 10 December 2009
POTATO & HAM OMELETTE
INGREDIENTS:
200gr spinach
1 tbs olive oil
2 spring onions sliced
1 medium potato, peeled and grated
130gr drained canned corn kernels
2 tbs chopped fresh parsley
2 tbs chopped fresh chives
100gr 97% fat free ham, chopped
6 eggs, lightly beaten
1 cup reduced fat milk
1/4 cup reduced fat grated cheddar cheese
METHOD:
1. Wash spinach, put into pan, cover and cook over medium heat for 5 ins or till wilted. Squeeze out any excess moisture and roughly chop.
2. Heat the olive oil in a fry pan over medium heat, add the spring onions and potato and cook for 5 mins or till potato starts to soften.
3. Spread the potato mixture over the bottom of the pan then sprinkle with the chopped spinach, corn herbs and ham.
4. Whisk together the eggs, milk and cheese. Pour the egg mix into the pan and cook over medium heat for 10 mins or until the egg sets around the edges.
5. Transfer the pan to a grill preheated to high and cook for 5 - 10 mins or until the omelette is set and starts to come away from the side of the pan.
6. Serve wedges of the omelette with toasted wholegrain bread and salad. This omelette can be eaten hot or cold.
Serves 4 - 6
200gr spinach
1 tbs olive oil
2 spring onions sliced
1 medium potato, peeled and grated
130gr drained canned corn kernels
2 tbs chopped fresh parsley
2 tbs chopped fresh chives
100gr 97% fat free ham, chopped
6 eggs, lightly beaten
1 cup reduced fat milk
1/4 cup reduced fat grated cheddar cheese
METHOD:
1. Wash spinach, put into pan, cover and cook over medium heat for 5 ins or till wilted. Squeeze out any excess moisture and roughly chop.
2. Heat the olive oil in a fry pan over medium heat, add the spring onions and potato and cook for 5 mins or till potato starts to soften.
3. Spread the potato mixture over the bottom of the pan then sprinkle with the chopped spinach, corn herbs and ham.
4. Whisk together the eggs, milk and cheese. Pour the egg mix into the pan and cook over medium heat for 10 mins or until the egg sets around the edges.
5. Transfer the pan to a grill preheated to high and cook for 5 - 10 mins or until the omelette is set and starts to come away from the side of the pan.
6. Serve wedges of the omelette with toasted wholegrain bread and salad. This omelette can be eaten hot or cold.
Serves 4 - 6
FUSS-FREE LASAGNE
INGREDIENTS:
500gr mince
2 cloves garlic, crushed
250gr button mushrooms, sliced
600ml tomato pasta sauce
500gr fresh lasagne sheets
100gr baby English spinach
200gr low fat ricotta cheese
150ml can reduced fat evaporated milk
1/2 cup grated reduced fat cheddar cheese
METHOD:
1. Preheat oven to 200C (400F)
2. Heat a large non stick fry pan, add the mince and cook for 5 mins til browned.
3. Add garlic, mushrooms and tomato pasta sauce, bring to the boil.
4. Reduce heat and simmer for 10 mins.
5. Spoon 1/4 cup of meat sauce into the bottom of a rectangular ovenproof dish.
6. Top with a layer of lasagne sheets and half of the meat mixture.
7. Top with another layer of lasagne sheets, half of the spinach leaves and the combined ricotta and evaporated milk.
8. Follow with another layer of lasagne sheets. Continue layering with the remaining ingredients, finished with a layer of lasagne sheets topped with the spinach and ricotta mixture.
9. Sprinkle with grated cheese and bake for 30-40mins or until the cheese is golden and lasagne sheets are cooked through.
Serves 8
Accompany with salad or vegetables and garlic bread.
500gr mince
2 cloves garlic, crushed
250gr button mushrooms, sliced
600ml tomato pasta sauce
500gr fresh lasagne sheets
100gr baby English spinach
200gr low fat ricotta cheese
150ml can reduced fat evaporated milk
1/2 cup grated reduced fat cheddar cheese
METHOD:
1. Preheat oven to 200C (400F)
2. Heat a large non stick fry pan, add the mince and cook for 5 mins til browned.
3. Add garlic, mushrooms and tomato pasta sauce, bring to the boil.
4. Reduce heat and simmer for 10 mins.
5. Spoon 1/4 cup of meat sauce into the bottom of a rectangular ovenproof dish.
6. Top with a layer of lasagne sheets and half of the meat mixture.
7. Top with another layer of lasagne sheets, half of the spinach leaves and the combined ricotta and evaporated milk.
8. Follow with another layer of lasagne sheets. Continue layering with the remaining ingredients, finished with a layer of lasagne sheets topped with the spinach and ricotta mixture.
9. Sprinkle with grated cheese and bake for 30-40mins or until the cheese is golden and lasagne sheets are cooked through.
Serves 8
Accompany with salad or vegetables and garlic bread.
PARMESAN ZUCCHINI RIBBONS
INGREDIENTS:
1kg zucchini
2 tbs olive oil
1/3 cup grated parmesan cheese
salt & pepper
extra finely grated parmesan cheese
METHOD:
1. Run a vegetable peeler down the length of zucchinis to form thin ribbons.
2. Bring a large saucepan of water to the boil.
3. Add zucchini.
4. When water returns to the boil, remove pan from heat and drain.
5. Return zucchini to pan with the olive oil and 1/3 cup parmesan cheese.
6. Season with salt and pepper and toss.
7. Sprinkle with extra parmesan cheese to serve.
1kg zucchini
2 tbs olive oil
1/3 cup grated parmesan cheese
salt & pepper
extra finely grated parmesan cheese
METHOD:
1. Run a vegetable peeler down the length of zucchinis to form thin ribbons.
2. Bring a large saucepan of water to the boil.
3. Add zucchini.
4. When water returns to the boil, remove pan from heat and drain.
5. Return zucchini to pan with the olive oil and 1/3 cup parmesan cheese.
6. Season with salt and pepper and toss.
7. Sprinkle with extra parmesan cheese to serve.
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