Quick and Easy FOOTY DIPS Tzatziki Dip
Herby Chicken and Vegie Balls
Custard Apple, Passion fruit and Coconut Ice Blocks
500g lean chicken mince
• 280mls water
1 medium-sized zucchini, grated 1/2 small brown onion, grated 500g lean chicken mince 1 tablespoon tomato paste or 1 medium-sized tomato sauce zucchini, grated
3 tablespoons chopped fresh basil or chives or a mixture of both 1 egg tbsp chopped fresh or basil or 13cup fresh wholemeal chives or a breadcrumbs mixture of both wholegrain 1 egg
1 cup fresh wholemeal or 1 tbsp tomato paste orSIZE BALLSwholegrain breadcrumbs MAKES 24 GOLF BALL (see tip page 41) ketchup
• 3/4 cup caster sugar (170 grams) • 350 grams ripe custard apple flesh (approximately 1 custard apple) • 120 mls passion fruit pulp (no seeds) • 120 mls coconut cream
½ small brown onion, grated
1. Combine all the ingredients and mix using your hands or a large spoon. Using slightly moistened hands, form the mixture into 24 meatballs and place them on a plate. Cover and set aside in the refrigerator until ready to cook. 2. Preheat the oven to 200°C. Brush a non-stick baking tray lightly with oil, using a pastry brush. 3. Spread the meatballs out on the prepared tray. Bake in the preheated oven until cooked through and nicely browned, about 20 minutes. If not using at once, store in an airtight container in the refrigerator. Tip: To make a meatball wrap, spread a wholemeal wrap with a little Tzatziki Dip, Hummus Dip or Pesto Yoghurt Dip (See Footy Dips on back of this flyer). Top with shredded lettuce, meatballs, halved cherry tomatoes and grated low or reduced fat cheese. Roll up firmly and secure with string or a strip of greaseproof paper.
MAKES 8 100ML ICE BLOCKS
1. Make up sugar syrup by placing water and sugar in a small saucepan and bringing to the boil. Stir to dissolve sugar then turn off heat and leave to cool. 2. Blend custard apple in a processor until completely smooth, and then mix blended custard apple with half of the sugar syrup. 3. Evenly spoon custard apple mixture into eight 100ml ice block moulds. 4. Insert ice block sticks and then freeze moulds for four hours. 5. Mix 120mls passion fruit pulp with 3 tablespoons (45 mls) of the remaining sugar syrup and pour into four of the moulds. 6. Mix 120mls coconut cream with 3 tablespoons (45 mls) of the remaining sugar syrup and pour into the remaining four moulds.
125g low or reduced-fat cream cheese 1 Lebanese cucumber, grated 1 clove garlic, crushed 2 teaspoons lemon juice 1-2 tablespoons chopped mint (optional) Pinch salt and pepper 2-3 tablespoons low or reduced-fat Greek-style yoghurt
Hummus Dip 400g can chickpeas, rinsed, and drained 2-3 tablespoons fresh lemon juice 1 tablespoon salt-reduced soy sauce 1-2 tablespoons tahini 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1-2 garlic cloves, crushed Pepper to taste
Pesto Yoghurt Dip 1 cup low or reduced-fat Greek-style yoghurt 2 tablespoons pesto 2 tablespoons chopped parsley Pepper to taste
7. Freeze for another four hours.
To make dips blend all ingredients in a bowl or lightly blitz in a food processor. Blend until all ingredients are combined or smooth. Season to taste.
Visit us online at www.brisbanemarkets.com.au BMK4824_Taste_of_Footy_Flyer_V2.indd 1
Delicious recipes for game nights & footy parties
Brisbane Produce Market’s Healthy Easting Ambassador rugby league player Ben Hannant
SHOP AT YOUR
Local Greengrocer 8/04/2014 1:55 pm
3 chorizo sausages (see tip)
1 lemon, juiced
1 yellow capsicum
2 teaspoons smoked paprika 2 teaspoons brown sugar
1 red capsicum Tossed salad & lemon wedges, to serve
24 button mushrooms
You will need 8 bamboo skewers (soaked in water to stop them from burning) 1. Combine oil, lemon juice, paprika and sugar in a large bowl, season with salt and pepper and whisk until well combined. Add the mushrooms and stir to coat thoroughly. Cover and refrigerate for 1 hour to marinate. 2. Cut each chorizo into 8 slices. Cut capsicums into pieces. Thread the chorizo, capsicum and mushrooms alternately onto 8 skewers. 3. Heat a lightly greased barbecue plate on medium-high. Barbecue the skewers, turning often, for 6-8 minutes or until mushrooms and chorizo are warmed through. 4. Serve with salad and lemon wedges. Tip: Chorizo is a cured Spanish sausage made from pork and various spices. It has a strong flavour and a firm texture. Chorizo can be eaten raw but taste better cooked.
Mini Vegie Frittatas
Ham and Pineapple Mini Pizzas
3 spring onions, sliced or 1/2 small onion, chopped
4 English muffins split in half 125g grated low or (wholemeal’s the best choice) reduced-fat cheese
3 cups cooked vegetables (such as asparagus, capsicum, carrot, peas, sweetcorn, spinach, sweet potato or zucchini), chopped (see tip)
2 tablespoons chopped parsley 1-2 teaspoons oil 7 large eggs, beaten 1/4 cup low or reduced-fat milk 1/4 cup low or reduced-fat cheese
2 1/2 tablespoons tomato paste
1/2-1 cup chopped fresh pineapple
4 button mushrooms, sliced thinly
1/4 red capsicum, chopped
50-100g lean ham, chopped
Pinch of dried oregano or fresh herbs (see tip)
1. Preheat the oven to 190°C.
1. Preheat the oven to 200°C.
2. Mix the cooked vegetables with the spring onions and parsley. Brush the insides of 12 muffin pans with the minimum amount of oil. Divide the vegetable mixture evenly between the prepared muffin pans.
2. Spread the tomato paste thinly over the muffins and scatter the remaining ingredients on top.
3. In a large jug, whisk the eggs with the milk. Pour the egg mixture evenly over the vegetables leaving 1 cm space from the top of the muffin pan so the mixture does not spill over. 4. Sprinkle each frittata with a little cheese. Bake in the preheated oven until just firm and golden brown, 1520 minutes. Avoid overcooking or you will end up with rubbery frittatas. 5. Allow to cool slightly before removing from the muffin pans using a blunt knife. If not using at once, store in an airtight container in the refrigerator for 1-2 days. Tip: Cook chopped vegies until just tender in microwave oven (2-3 minutes) or steam (5 minutes).
3. Arrange the pizzas on a baking tray. 4. Bake in the preheated oven until the pizza bases are crispy and the cheese is melted, 12-15 minutes. Tip: Sprinkle Mini Pizza's with your choice of fresh herbs such as basil or parsley. For a bit of spice add some fresh chillies.
Open Hamburger 500g lean mince 1 medium egg 1 small brown onion, finely diced 1/2 cup multigrain breadcrumbs 1 tablespoon chopped flat leaf parsley 4 multigrain or seeded bread rolls cut in half
1/2 large or 1 small zucchini, grated 2 tablespoons fruit chutney Assorted sliced salad ingredients (tomato, lettuce or spinach, onion & cucumber) Cracked pepper to taste To serve: 1 tablespoon of fruit chutney, tomato sauce, mustard and /or avocado
Tip: These delicious burger patties can be made ahead of time and stored in the fridge.
Energy: 1385kJ Protein: 24g Total Fat: 10.9g Saturated Fat: 3.5g Carbohydrate: 31.8g Sodium: 534mg
Recipe: Courtesy of Diabetes Queensland www.diabetesqld.org.au
3 tablespoons extra virgin olive oil
Recipe courtesy of Australian Mushroom Growers http://www.powerofmushrooms.com.au
Mediterranean Mushroom and Chorizo Skewer
1. Combine mince, egg, breadcrumbs, grated zucchini, diced onion, fruit chutney and parsley in a mixing bowl. If the hamburger mixture is too dry, add another teaspoon of chutney and, if too wet, an additional sprinkling of breadcrumbs. 2. Shape into eight patties. For best results, place in fridge on a plate covered in cling wrap for at least an hour (to help them hold their shape). 3. To cook, heat a barbeque hot plate or a non-stick pan. Lightly spray with oil and fry patties until they are cooked through, turning after 5-6 minutes. 4. To assemble: spread avocado on one half of a multigrain or seeded bun and layer with your choice of salads. Add the patty and drizzle with a little tomato sauce, chutney or mustard.
Provided by Diabetes Queensland
8/04/2014 1:56 pm