IN THE KITCHEN
Chicken Pizziola To support Coeliac Awareness Week between March 13- 20, cookbook author, Annette Sym, has provided some healthy low fat gluten free recipes for our readers. Annette understands the restrictions of a gluten free diet. “When my granddaughter was diagnosed with gluten intolerance, I had to rethink the meals and treats I made when she came to stay. And this was the inspiration for my gluten free baking section in book 7. No bland, boring food here! Just tasty, delicious food the whole family will enjoy.” Her two most recent cookbooks are filled with deliciously healthy recipes specifically for one or two people, three of these recipes are included in those titles.
Difficulty SERVES: 2 | Cooking for 1 or 2 people Ingredients • 250g skinless chicken breast • ¼ cup 97% fat free ham diced • ¼ cup mushrooms thinly sliced • ¼ cup capsicum thinly sliced • ¼ cup shallots chopped or onion thinly sliced • ¼ cup fresh tomato diced • ½ teaspoon crushed garlic (in jar) • ¼ teaspoon dried basil • cooking spray • 4 teaspoons no-added-salt tomato paste • ½ cup (50g) 30% reduced fat tasty cheese freshly grated Method: Preheat oven 180ºC fan forced. 1: Flatten chicken breast to double its size with meat mallet. Cut in half giving you two pieces. 2: Combine ham, mushrooms, capsicum,
shallots, tomato, garlic and basil in a medium size mixing bowl. 3: Place the two flattened chicken pieces onto a baking tray that has been coated with cooking spray then spread 2 teaspoons of tomato paste over each breast. 4: Spread pizza topping evenly over each piece. Sprinkle ¼ cup of cheese over each piece. Bake 30-40 minutes or until chicken is cooked and topping is golden brown. Suitable to be frozen. Nutritional information: fat 8.6g, saturated fat 4.9g, fibre 1.4g, protein 39.7g, carbs 3.0g, sugar 2.5g, sodium 339mg, kilojoules 1042 (cals 249), GI rating – Too low in carbs to score a GI rating. DIETITIAN’S TIP: This recipe is high in lean protein required for the growth and repair of our cells throughout our life.
Drovers Potato Pie
Gluten Free Carrot Cake
Difficulty
Difficulty
SERVES: 2
Ingredients • 250g small potatoes • 200g lean lamb mince • ¼ cup onion diced • cooking spray • 3 tablespoons frozen peas • ½ cup carrot grated • ½ cup zucchini grated • ½ cup water • 1 teaspoon salt-reduced beef stock powder (Massel®) • pepper • 1 tablespoon Worcestershire sauce (Spring Gully®) • ½ tablespoon oyster sauce • 4 teaspoons cornflour • ¼ cup (25g) Bega® 50% reduced fat cheese freshly grated Method: 1: Peel potatoes and cut into round slices 3mm thick. Rinse starch off potato then place in a microwave dish with a little water, cook on high for 5-6 minutes or until potato is just cooked. Drain, gently rinse with cold water to remove starch, leave to cool slightly.
2: Fry mince and onion until cooked in a saucepan that has been coated with cooking spray. Add peas into mince and combine. 3: Add carrot and zucchini and cook 3 minutes. 4: Place water, stock powder, pepper, Worchestershire and oyster sauce in a small bowl, combine well. Add cornflour, whisk to combine. Pour mix into mince, stir until gravy has thickened. 5: Pour into a small lasagne or casserole dish then top with potato slices, overlapping slices. Sprinkle cheese over top then place under grill until cheese has browned. VARIATION: Replace lamb mince with very lean beef or chicken mince. Suitable to be frozen. DIETITIAN’S TIP: Salt-reduced stock provides loads of taste. Too much salt (sodium) in our eating plan can contribute to high blood pressure and strokes. Nutritional information: fat 9.2g, saturated fat 2.6g, fibre 4.0g, protein 29.0g, carbs 24.6g, sugar 6.5g, sodium 579mg, kilojoules 1255 (cals 300), GI rating – High.
SERVES: 8
Ingredients • 2 egg whites • ¼ cup white sugar • ½ teaspoon bicarb soda • ¼ cup (55g) Heinz® baby apple (in jar) • ¼ cup almond meal • ½ cup carrot grated • 2 tablespoons walnuts chopped • 3 tablespoons currants • ½ teaspoon ground mixed spice • ½ teaspoon ground ginger • ¾ teaspoon fresh orange peel • ¼ cup skim milk • ¼ cup wheat-free cornflour • 1/3 cup gluten-free self-raising flour cooking spray Icing • cup gluten free icing sugar • 1 tablespoon Philadelphia® Light cream cheese Method: Preheat oven 180ºC fan forced. 1: Beat egg whites and sugar together in a medium size mixing bowl for 1 minute using an electric beater. 2: Stir bicarb into apple sauce (it will froth), then
add to bowl. 3: Fold almond meal, carrots, walnuts, currants, spices, peel and milk into mix and combine well. 4: Sift both flours into mixture in one go then gently fold ingredients together, DO NOT BEAT as this will make the cake tough. The less the mixture is moved, the lighter the cake. 5: Once flour is combined (mixture can look a little lumpy) pour into a small loaf tin that has been coated with cooking spray. 6: Bake 35-40 minutes or until cake springs back when lightly pressed in centre. Turn onto a wire rack to cool. 7: Icing: Mix icing sugar together with cream cheese, spread over top of cooled cake. Suitable to be frozen. DIETITIAN’S TIP: A great tasting recipe for people with diabetes and coeliac disease. Well done Annette this is extremely hard to do! The best option for people with diabetes is to omit the icing to lower the carbohydrates. Nutritional information: fat 3.7g, saturated fat 0.2g, fibre 1.1g, protein 3.2g, carbs 23.1g, sugar 15.2g, sodium 131mg, kilojoules 572 (cals 137), GI rating – Medium.
Recipes supplied and used by permission from the author, Annette Sym, from her best-selling low-fat cookbook series, Symply Too Good To Be True. Her cookbooks are available online at www.symplytoogood.com.au © Annette Sym 2022. 24 YOUR TIME MAGAZINE / March 2022
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Sunshine Coast
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