Recipes Brunch Lunch Dinner

BRUNCH

Pancakes With Fresh Fruit and Honey

Makes 6-8

• 1 cup flour
• 2 teaspoons baking powder
• Pinch salt
• 1 cup milk
• 1 egg

Into a large bowl sift flour, baking powder and salt. In a separate bowl, mix together the egg and milk. Gradually mix into the dry ingredients until a smooth batter. Chill for ½ hour. Heat a greased fry pan. Drop 2 tablespoons of batter per pancake into the pan. Cook over medium heat for 2-3 minutes or until the pancakes are golden and cooked through. Stack pancakes onto a plate. Serve with fresh fruit drizzled with honey.

Berry and Banana Smoothie

Makes 1 large glass or 2 small

• Handful frozen berries,
• 300mls “lite” cranberry juice
• ½ banana
• 2 tablespoons low fat yoghurt (flavoured optional)

Place all the ingredients in to a food processor and mix until smooth.

LUNCH

Chicken Wrap Tortilla

Makes 1

• 1 Tortilla (Quality Bakers are excellent)
• 2 Chicken Tenderloins
• 2 tablespoons hummus
• Shredded lettuce
• Red and yellow pepper, cut into thin slices
• Cucumber, thinly sliced

In a non-stick fry pan, place chicken tenderloins on medium heat. Cook for 8-10 mins on either side until golden and cooked through. On a medium size tortilla, spread over hummus. Place 2 chicken tenderloins in the middle of the tortilla lengthways. Add shredded lettuce, sliced red and yellow peppers and cucumber. From the middle, roll up the tortilla until the filling is completely enclosed. Secure with a toothpick or wrap in lunch wrap.

Pita Pocket Pizza

Makes 4

• 4 small pita pockets
• ¾ cup crushed tomato
• ¼ cup fetta
• ¼ cup olives
• Shredded basil

Preheat oven to 200C. On a baking tray place 4 pita pockets. Spread 2 tablespoons of crushed tomato on each pita. Add crumbled fetta and olives to taste. Bake for 10-15 mins until pita pocket are crispy and fetta.

DINNER

Lemon Chicken on Couscous with a Low Fat Yoghurt Garlic Sauce

Serves 4

• 4 small chicken breasts, skin off
• Freshly ground pepper
• 1 onion, finely sliced
• 2 lemons
• 1 tablespoon chopped oregano
• 2 tablespoons olive oil
• 4 cups cooked couscous
• 1 tablespoon chopped parsley

Preheat oven to 200C. In a baking dish, spread the onion on the bottom and place the chicken breasts on the bed of onions. Cut one of the lemons into fine slices and arrange over the chicken. Sprinkle with oregano and drizzle with 1 tablespoon of olive oil. Cover and leave to marinate for 1 hour in the fridge. Squeeze juice of the other lemon over the chicken and bake in the oven for 20-25 mins or until the chicken is cooked. While chicken is in the oven, cook the couscous as per instructions on the packet. Stir in the chopped parsley. Serve chicken breasts on 1 cup of couscous, drizzled with low fat yoghurt garlic sauce. (optional)

Yoghurt Garlic Sauce

Serves 4

• 2 cloves garlic, crushed
• ¼ teaspoon sea salt
• 1 cup low fat natural yoghurt

Crush together the garlic and salt. Mix together with the yoghurt. Ready to serve.

Lamb Burger with Hummus

Serves 4

• 4 wholemeal rolls
• 500g lean lamb mince
• 1 red onion, grated
• Season to taste
• 2 tablespoons olive oil
• Sliced tomato
• Sliced red onion
• Shredded lettuce or rocket

Cut the rolls in half. In a bowl mix together mince, onion, salt and pepper. Combine will with your hands. Form into four patties. Heat oil in a large non0stick fry pan. Add the lamb patties and cook for 4 mins on each side on medium to high heat until cooked to your liking. While burgers are cooking, toast the rolls cut side up. To serve, spread on toasted side 1 tablespoon hummus. Top with lamb patty, salad and roll top.

Hummus

Serves 4

• 300g can chickpeas
• 1 clove garlic
• 2 tablespoons lemon juice
• 4 tablespoons water
• Sea salt
• Freshly ground black pepper.

In a food processor, add chickpeas, garlic and lemon juice with 4 tablespoons of water until hummus is smooth. Season to taste with salt and pepper.

Penne with Bolognaise Sauce

Serves 4

• 1 tablespoon olive oil
• 1 large onion, chopped finely
• 400g lean beef mince
• ¼ cup tomato paste
• 2 x 400g can crushed tomatoes
• 1 cup sliced mushrooms (optional)
• 1 teaspoon basil
• 1 teaspoon oregano
• 4 cups cooked pasta

In a large fry pan, heat oil on medium heat. Add onion and cook until golden. Add meat and brown quickly. Add tomato paste, crushed tomatoes and mushrooms. Stir in basil, and oregano. Bring to the boil. Reduce heat and cook uncovered for 45 minutes until mixture is a thick sauce. Season to taste with salt and pepper. Serve over hot pasta, garnished with chopped parsley and low fat cheese.