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WOW! 5-LAYER

CHOC DESSERT

MAKE-AHEAD EASTER SWEET

15-MINUTE MEALS!

Australia’s #1 food blogger shares her fave recipes and time-saving secrets

Last-minute

dinners!

Beat the pantry panic with our 12 easy weeknight winners

EASTER IDEAS EASY MAINS TO SUPER SWEETS

Last-minute dinners! Beat the pantry panic with our 12 easy weeknight winners EASTER IDEAS EASY MAINS
Last-minute dinners! Beat the pantry panic with our 12 easy weeknight winners EASTER IDEAS EASY MAINS
Last-minute dinners! Beat the pantry panic with our 12 easy weeknight winners EASTER IDEAS EASY MAINS
Last-minute dinners! Beat the pantry panic with our 12 easy weeknight winners EASTER IDEAS EASY MAINS
Last-minute dinners! Beat the pantry panic with our 12 easy weeknight winners EASTER IDEAS EASY MAINS

This is a fresh, sun-ripened olive, renowned for its

Sorry to interrupt.

We’re in a bit of a hurry. You see, we crush and juice all our olives within hours of picking to capture a freshness and flavour like no other. So without this perfect olive, we wouldn’t be able to make one of the most versatile, healthy and award-winning olive oils in the world. So please excuse us while we get back to our 2016 harvest.

Discover a delicious new world of cooking ideas at cobramestate.com.au

WOW!

CHOC 5-LAYER

DESSERT

MAKE-AHEAD

EASTER SWEET

15-MINUTE MEALS!

Australia’s

#1 food

blogger

shares

her fave

recipes

and time-saving

secrets

Last-minute

dinners!

Beat

the

our pantry

easy panic

with

12 winners

weeknight

EASTER

EASY

SUPER MAINS

QUICK $4 DINNER p70

15 FOOD

MINUTE

GREEK

CHICKEN

FROM

#1

AUSTRALIA’S

BLOGGER

p63

contents

On the cover

84

84

FOR EASTER

60

60
84 FOR EASTER 60 TOP TIME-SAVING RECIPES 22 LAST-MINUTE DINNERS 75 14 EASTER IDEAS

TOP TIME-SAVING RECIPES

22

LAST-MINUTE DINNERS

75

14 EASTER IDEAS

Up front

6

THIS MONTH

A note from our editor.

8

YOUR FOOD IDEAS

8 YOUR FOOD IDEAS or tag us, and you could win a prize. 10 OUR RECIPES…

or

tag us, and you could win a prize.

10

OUR RECIPES…

tag us, and you could win a prize. 10 OUR RECIPES… 12 THE TEST KITCHEN We

12

THE TEST KITCHEN

We share the time-saving tricks we live by,

and go back in time to see what was cooking

in

the test kitchen in 2006.

16

HEALTHY KITCHEN

We explain the reasons why we should all be eating more fish and pick four recipes that will go down swimmingly with the family.

17

THIS MONTH’S BEST

Pawpaw, spinach and cauliflower are just three

of

the beauties at their prime this month.

18

SMART SHOPPER

Learn why our expert and Facebook friends are swapping this for that at the supermarket.

19

TABLE TALK

Get crafty with these table decoration ideas that will make your Easter feast look extra special.

20

SUPER SPY

Keep up-to-date with what the team has tried, tasted and loved this month.

21

SHELF TALK

These milk chocolate blocks deserve a golden ticket! We’ve chosen our five faves (for the moment).

22

HEY PRESTO! DINNER

These 12 last-minute meals use everyday staples (that are probably already in your pantry, fridge and freezer) so you can skip the supermarket queue at the end of the day. What a relief!

43

Kim says:

Nutty shortbread base. Cheesecake. Chocolate pudding. White chocolate pudding. Whipped cream.

Chocolate pudding. White chocolate pudding. Whipped cream. 64 amazing dessert better than Brad Pitt. RECIPE Kim

64

pudding. White chocolate pudding. Whipped cream. 64 amazing dessert better than Brad Pitt. RECIPE Kim Coverdale

amazing dessert better than Brad Pitt. RECIPE Kim Coverdale PHOTOGRAPHY Andrew Young STYLING Michelle Noerianto FOOD PREP Emma Braz

MAKEOVERS p55 IDEAS TO SWEETS Wow-factor!
MAKEOVERS p55
IDEAS
TO
SWEETS
Wow-factor!
Michelle Noerianto FOOD PREP Emma Braz MAKEOVERS p55 IDEAS TO SWEETS Wow-factor! APRIL 2016 super food
Michelle Noerianto FOOD PREP Emma Braz MAKEOVERS p55 IDEAS TO SWEETS Wow-factor! APRIL 2016 super food

Dont forget!

2016 ISSUE

OUR MAY

HITS STANDS ON APRIL 7 (AUSTRALIA)

our issues?

on of

Missed any

past

easily download

You can

Visit onwards,

May 2011

issues, from

iTunes.

$2.49

for

appstore.com/superfoodideas

70

4 super food ideas APRIL 2016

88

89

92

70 4 super food ideas APRIL 2016 88 89 92 Fish tacos get a modern makeover

Fish tacos get a modern makeover in these dukkah-crusted fish wraps.

get a modern makeover in these dukkah-crusted fish wraps. We solve the ‘what’s for dinner’ dilemma

We solve the ‘what’s for dinner’ dilemma with five themed weekday winners.

for dinner’ dilemma with five themed weekday winners. These easy dishes prove asking friends to drop

These easy dishes prove asking friends to drop in midweek can be stress free.

prove asking friends to drop in midweek can be stress free. These vibrant sides will melt

These vibrant sides will melt away your misconceptions about frozen vegetables.

melt away your misconceptions about frozen vegetables. When you’re late heading home, turn to these

When you’re late heading home, turn to these beat-the-clock busters from our favourite blogger, Nagi of RecipeTin Eats.

busters from our favourite blogger, Nagi of RecipeTin Eats. You’ll never guess what Claire dreams up

You’ll never guess what Claire dreams up using everyday staples chicken, corn and stock.

dreams up using everyday staples chicken, corn and stock. This wallet-friendly super sausage salad will satisfy

This wallet-friendly super sausage salad will satisfy the hordes without breaking the bank.

salad will satisfy the hordes without breaking the bank. This creamy smoked salmon pizza makes a

This creamy smoked salmon pizza makes a perfect light lunch for when friends pop over.

75

SET THE TABLE

Choose one of our six easy mains, from a slow-roasted lamb to a sticky glazed ham, to make your Easter menu one to remember.

84

SWEET DREAMS

You’ll be dreaming of these luscious chocolate desserts long after your last bite.

90

GLUTEN-FREE ANZAC SLICE

ANZAC biscuits are pretty much perfect, but not if you can’t eat gluten. This ANZAC Slice just tweaks the recipe a bit for our GF friends.

92

CUTE AS!

You only need six ingredients to make these Chocolate Easter Egg Chicks. Tweet, tweet!

94

GRANDMA’S KITCHEN

Sub-editor Rosalie shares her Nanna’s Pineapple Carrot Cake recipe and the edible ordeal she had to go through to have a piece.

Regulars and competitions

46

96 SUPERSHELF

97 DIGITAL SUBSCRIPTION OFFER

98 PUZZLES

SUBSCRIPTION OFFERS

KING OSCAR ADVERTISING FEATURE

make

mine

mackerel

It’s easy to add some of this tasty little fish to your diet. Mackerel is packed with nutrients and all the good oils. Try King Oscar Skinless Mackerel Fillets in this delicious dish the family will love.

pearl couscous with lemon mackerel

serves 4| prep 10 mins | cooking 25 mins

200g (1½ cups) pearl couscous

1 ½ tbs extra virgin olive oil

1 red onion, finely chopped

2 garlic cloves, finely chopped

Pinch saffron 125ml (½ cup) white wine 400g can cherry tomatoes

3 tsp fresh thyme leaves

3 x 115g cans King Oscar Skinless Mackerel Fillets Lemon Flavour, drained Fresh continental parsley, finely chopped, and extra thyme leaves, to serve Lemon cheeks, to serve

1 Cook the pearl couscous following the packet instructions. Drain.

2 Meanwhile, heat oil in a large frying pan

over high heat. Add the onion and garlic. Reduce heat to low and cook, stirring often,

for 10 minutes or until soft but not coloured. Add the saffron and wine. Simmer for

3 minutes or until wine is reduced by half.

Add the tomatoes and thyme. Simmer for

5

minutes or until reduced slightly. Season.

3

Stir couscous through the tomato

mixture and add mackerel fillets. Stir gently

to combine. Cook for a further 2 minutes or until mackerel is warmed through. Sprinkle with parsley and thyme. Serve with lemon.

Pearl couscous with lemon mackerel

A great

source of

protein and

omega 3.

DELICIOUS AND HEALTHY – THIS FISH TICKS THE BOXES

King Oscar Skinless Mackerel Fillets are sourced from the pristine North Atlantic waters. Mackerel is a naturally nutritious source of protein and contains healthy fatty acids, such as omega 3.

STOCK YOUR PANTRY

Keep a few cans of King Oscar Atlantic Mackerel Fillets in the pantry and have it on toast, add it to a salad, mezze plate, pasta or rice dish or enjoy it on its own.

add it to a salad, mezze plate, pasta or rice dish or enjoy it on its

For more recipe ideas, visit taste.com.au

to all.

eatings

Easter

clucky?

feeling

tweets

these

Make

ASTRONOMICAL!

Edible dinners made by me without a recipe are about as likely to happen as a supernova – I’m light years away from being a star in the kitchen

O ccasionally I cook something amazing without a recipe. It does

happen once in a blue moon. The stars align (to keep the cosmic metaphor going) and the throw-together of seemingly unrelated ingredients creates something surprisingly good. Most other nights, not so good. My always-on-hand ingredients are frozen peas and broad beans, parmesan, canned

chickpeas, fetta, lemon, extra virgin olive oil, bacon and eggs. The peas frozen together in

one big lump usually require a bashing and the parmesan has matured for the worse (maybe I should have wrapped

it a bit more securely), but nonetheless they’re all there. So on those nights when there’s no time to shop, that’s what I have to work with. Combined in different proportions and ways, I end up with a salty, eggy, legumey mess that I can barely choke down, let alone the kids! But sometimes, when that second moon of the month is full in the sky and there’s a clear line from Sirius to Betelgeuse, it turns out just fine.

Rebecca

REBECCA COX, EDITOR

PS For those more frequent disaster nights, this last-minute themed issue is just what I need.

We’re excited about:

#1

SUPER-CUTE EASTER ‘TWEETS’

There was an audible ‘aaaww’ when deputy food ed Claire brought in these little cuties (p92).

#2

NO-SHOP LAST-MINUTE MEALS

Using ingredients you’re likely to already have on hand, these easy recipes

(p22) help avoid the pantry panic!

#3

SWEET SURPRISES Cover recipe

(p84), you had us at chocolate – was it really necessary to add layers of cheesecake and pudding? You bet!

SUPER FAST!

Hopefully you’ve become as big a fan of Nagi from RecipeTin Eats as we have. Not only is she passionate and filled with a never-ending well of ideas, she’s also funny, practical and talented. Her 15-minute marvels, p60, need some multi-tasking and a rethink about the ingredients you use, but once you’ve mastered the concept, you’re set. Imagine being able to get dinner on the table in just a quarter of an hour! Set your stopwatch and get cooking.

ON YOUR MARKS:

GET SET, GO! THESE CLEVER RECIPES FROM AUSTRALIA’S #1 FOOD BLOGGER GET DINNER ON THE TABLE, STAT!

pg

#1 FOOD BLOGGER GET DINNER ON THE TABLE, STAT! pg We thought we’d make it official!

We thought we’d make it official! Look out for our new Tested and Trusted logo on features. They’re tested by us,

and Trusted logo on features. They’re tested by us, trust our recipes work. 6 super food

trust our

recipes

work.

6 super food ideas APRIL 2016

get in

touch

Email us at:

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@news.com.au

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Super Food Ideas, NewsLifeMedia, Level 1 Locked Bag 5030, Alexandria, NSW 2015

Easter made easy with Dr. Oetker.

Please visit www.oetker.com.au to see the recipe or find us on

Dr. Oetker Edible Decorations such as Wafer Daisies will add colour and beauty to your baking this Easter. Decorate with the Dr. Oetker range to add that special touch.

Dr. Oetker Baking Australia.

Oliver whipped this

family bbQ

up for a

Like something? Cooked

something? Hate

Took something?

a picture of it?

We love all your feedback!

WOW! 5-LAYER

DESSERT

CHOC

MAKE AHEAD

SWEET

EASTER

15 MINUTE MEALS!

food blogger

Australia’s #1

fave recipes

shares her

and time-saving secrets

Last-minute

dinners!

Beat the pantry panic with our 12 easy weeknight winners

EASTER

SUPER MAINS

EASY

QU CK $4 DINNER p70

get in

touch

Email us at:

superfoodideas

@news.com.au

Follow us on Instagram:

@superfoodideas

Proud as punch

My 10-year-old son, Oliver, did a fantastic job of making your Chilli, Pea, Bacon and Fetta Pasta (p35) from the November 2015 issue, for a family barbecue. Thank you for giving our children the confidence to cook in the kitchen. He was very proud of himself! Kylie Scrown, via email

LIKE MOTHER, LIKE DAUGHTER

I was able to share my joy of cooking with my two-year-old daughter when together we made the Ham, Cheese and Pineapple Scrolls and the Cheesy Vegemite Scrolls (p26) from the Jan/Feb issue. The recipe was so easy and my daughter loved putting the pineapple and cheese on top! We can’t wait to make a sweet version using Nutella. Linda Eagland, via Facebook

Top of the evening

I was late home and left my hubby to serve the Tomato-topped Meatloaf (Jan/Feb, p49) to Miss Seven, Miss Five and himself. They said it was so delicious they just had to have seconds, so there wasn’t much left for me! I’ll have to make double next time. Shannon Skead, via Facebook

‘Like’ us at:

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Follow us

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@superfoodideas

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Write to us at:

Super Food Ideas, NewsLifeMedia, Level 1 Bag 5030, Alexandria, NSW 2015

Did you miss any of these recipes?

Alexandria, NSW 2015 Did you miss any of these recipes? Whether it was the Easy Butter

Whether it was the Easy Butter Chicken Rice Pie from July 2013 or the Choc-chip Banana Bread from February 2014, everyone has a favourite Super Food Ideas recipe. And now it’s easy to download past issues and relive your favourite meals.

IDEAS TO SWEETS Wow-factor! PAGE 8
IDEAS
TO
SWEETS
Wow-factor!
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$ 15 MINUTE GREEK CHICKEN FROM AUSTRAL A’S #1 FOOD BLOGGER p63
$
15
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GREEK
CHICKEN
FROM
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A’S
#1
FOOD
BLOGGER
p63

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Download past issues, from May 2011 onwards, for only $2.49 on iTunes. Visit appstore.com/superfoodideas.

8 super food ideas APRIL 2016

appstore.com/superfoodideas. 8 super food ideas APRIL 2016 make up to 20 batches of cheese. Whether you

make up to 20 batches of cheese. Whether you prefer mozzarella, haloumi or fetta, it’s easy to make your own cheese at home.

Entries open 7/3/16 and close 6/4/16. Australian residents only. Winners selected 12/4/16 at NewsLifeMedia. Total prize pool valued at $554.85. For full TCs, visit superfoodideas. com.au. For the NewsLifeMedia Privacy Policy, see p98.

Editor Rebecca Cox, rebecca.cox@news.com.au Food Director Kim Coverdale, kim.coverdale@news.com.au Deputy Food Editor Claire Brookman, claire.brookman@news.com.au Art Director Sarah Cooper, sarah.cooper@news.com.au Senior Designer Chloe McIntosh, chloe.mcintosh@news.com.au Acting Chief Sub-editor Rosalie Gordon, rosalie.gordon@news.com.au Recipe Analysis Susanna Holt Reader & editorial enquiries Ph: (02) 8045 4891, superfoodideas@news.com.au

ADVERTISING SALES National Director of Sales & Integration Paul Blackburn, paul.blackburn@news.com.au Sales & Strategy Director – Food & Family Nicole Bence

Brand Strategy Head of Strategy – Food Ed Faith Head of Sales and Strategy – Food Donna Hodges

New South Wales Head of Sales – Food & Family Rachael Delalande Ph: (02) 8045 4657, rachael.delalande@news.com.au Direct Sales Director Sam Tomlinson Ph: (02) 8045 4676, sam.tomlinson@news.com.au

Victoria Sales Director Kim Carollo Ph: (03) 9292 3204, kim.carollo@news.com.au Group Sales Director – Food & Family Vanessa Seidel Ph: (03) 9299 3232, vanessa.seidel@news.com.au

Queensland Qld, SA & WA Sales Director Rose Wegner Ph: (07) 3666 6903, rose.wegner@news.com.au

Advertising Creative Advertising Creative Director Richard McAuliffe Advertising Creative Manager Eva Chown Advertising Copy Editor Brooke Lewis Advertising Copy Editor Celeste Maddocks

Production Director Mark Moes Production Manager Neridah Burke Advertising Production Galina Karavaev, galina.karavaev@news.com.au

Marketing Director Ali Cassim Marketing Manager Dylan Edwards Junior Brand Manager Alyssa Piva Product Manager – Digital Editions Danielle Stevenson

Chief Executive Officer Nicole Sheffield Group Publisher – Food Fiona Nilsson Chief Commercial Officer Prue Cox General Manager – Retail and Circulation Brett Willis

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Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street, Surry Hills, NSW 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2016, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press by News PreMedia. Printed by Hannanprint, 8 Priddle Street, Warwick Farm, NSW 2170, under ISO14001 Environmental Certification. Paper fibre is sourced from certified forests and controlled sources. Distributed by Gordon & Gotch, Unit 2, Bldg 2B, MFive Industry Park, 1 Moorebank Ave, Moorebank, NSW 2170. Tel: (02) 8706 1704. Nutrition and health advice contained in Super Food Ideas is of a general nature only and does not constitute medical or dietetic advice. Readers should seek advice from a health professional to ensure changes to their diet and lifestyle are suitable for their individual circumstances.

NEXT MONTH

With a focus on favourite family dinners, we revisit and reinvent the recipes that never go out of style. Sweet or savoury, you’re in for a treat

Look out for:

Everything tastes better with mash on top and our eight shepherd’s pies prove it!

Weeknight inspiration is often found on the side. Our sensational side dishes are all designed to be drizzled and devoured.

PLUS, our Mother’s Day lunch will show how much you care, Nagi takes fried chicken on a trip around the world, sample classic family desserts, and make Nonna’s gnocchi.

OUR RECIPES…

Last-minute meals, Easter mains and decadent chocolate desserts. Start planning now!

SIDES, STARTERS, SNACKS & SALADS

Bean, Broccoli and Sugar Snap Stir-fry with Sesame Brittle

Creamy Mixed Vegetable and Pesto Bake

BEEF, PORK & LAMB

15-minute Moroccan Lamb on Couscous

BEEF, PORK & LAMB 15-minute Moroccan Lamb on Couscous Pasta with Garlic Crumbs Cutlets with Warm

Pasta with Garlic Crumbs

15-minute Moroccan Lamb on Couscous Pasta with Garlic Crumbs Cutlets with Warm Pumpkin Salad Pear Bake

Cutlets with Warm Pumpkin Salad

Pasta with Garlic Crumbs Cutlets with Warm Pumpkin Salad Pear Bake 10 super food ideas APRIL

Pear Bake

10 super food ideas APRIL 2016

Garlic-roasted Beans with Tomato Dressing

ideas APRIL 2016 Garlic-roasted Beans with Tomato Dressing Meatballs in Roast Tomato Sauce Sherry, Pineapple and

Meatballs in Roast Tomato Sauce

Sherry, Pineapple and Mustard Butter Glazed Ham

79

Sauce Sherry, Pineapple and Mustard Butter Glazed Ham 79 Serve this caramelised pork with peas, roasted

Serve this caramelised pork with peas, roasted potato and apple wedges for an easy Easter main.

 

Super-easy Smoky

Indian-style Potato and Pea Smash

Creamed Corn

Lamb Sausage, Chickpea and Baby Pepper Salad

Last-minute Lamb and Fetta Rissoles

Shortcut Veal

Schnitzel

Slow-cooker Indian- style Roast Beef

Steak Diane ‘Stir-fry’

Steak Diane ‘Stir-fry’

One-pan Slow-roasted Leg of Lamb with Scalloped Potatoes

Speedy Spanish

Chorizo Soup

of Lamb with Scalloped Potatoes Speedy Spanish Chorizo Soup   Chops with Broccolini and Nashi Salad
 

Chops with Broccolini and Nashi Salad

VEGETARIAN

Egg, Mushroom and Pesto Tarts

Polenta Crespelle with Ricotta and Spinach

Quick Crunchy-topped Vegetable Pasta Bake

Roasted Pumpkin, Mushroom and Quinoa Tray Bake

Sweet Potato and Chickpea Dhal

‘Better

Than Brad

Pitt’

Five-layer

Dessert

FISH & SEAFOOD

15-minute Creamy

Egyptian Spiced Fish

Maple and Balsamic

Salmon Risoni

Wraps

Glazed Salmon

 
 

Mediterranean Mackerel and Potato Patties

Oven-roasted Garlic and Lime Prawns

Bagel Pizza

Speedy Tuna Risotto

Thai Red Curry Prawns with Cucumber and Ginger Rice Salad

Tuna, Bean and Roasted Tomato Fattoush

CHICKEN

15-minute Greek

Cheesy Chicken with

Chicken, Corn and

Chicken

Roasted Brussels Sprouts & Chickpea Salad

Noodle Soup

Chicken Schnitzel

Chicken with Olives and Lemon

Wings

Dukkah-crusted Chicken, Crunchy Apple and Iceberg Salad

Dukkah-crusted Chicken, Crunchy Apple and Iceberg Salad Asparagus Risotto with Spinach and White Beans COVER RECIPE

Asparagus Risotto

Chicken, Crunchy Apple and Iceberg Salad Asparagus Risotto with Spinach and White Beans COVER RECIPE With

with Spinach and White Beans

COVER RECIPE

With layers of shortbread, cheesecake, chocolate and vanilla pudding, and whipped cream, this dessert really is better than Brad Pitt!

SWEETS

COVER

RECIPE

Choc-malt Cake

Chocolate Easter

Chocolate Mousse

with Salted

Egg Chicks

Doughnut Tiramisu

Caramel Sauce

Gluten-free Anzac

Peg’s Pineapple

Triple Choc Upside-

Slice

Carrot Cake

down Cheesecake

the supermarket and

Skip

the

cook straight from

fridge and pantry, p22

a n d Skip the cook straight from fridge and pantry, p22 Kim says: Try our

Kim says: Try our time-saving kitchen shortcuts to take the heat out of the kitchen. Plus, we flashback to 2006

TIME SAVERS

The food team share their smartest ways to save time in the kitchen. Prep and go: Remove midweek prep by chopping vegies on the weekend. Place in clear re-usable containers and stack in the fridge. Quick cook: Cut a chicken breast in half horizontally to make two thin fillets. The chicken cooks much faster.

Snap to it: Place steak and marinade in a snap-lock bag and freeze. Remove in the morning and place in the fridge – when you’re home from work, dinner’s ready to go. Base is best: Make a classic beef and vegetable casserole and freeze in portions. Defrost and use in pot pies or as a jaffle filling, or serve with mashed potato or rice.

BEHIND THE SCENES

1 When we need to

prep a ham we call

the expert – our Art

Director, Sarah! You can check out her fine work on p82 and find the other five easy mains we’re serving up this Easter.

2 We may have

had kids in mind

when we imagined

our Pool Party Cake (Jan/Feb, 2016), but that didn’t stop Deputy Food Editor Claire’s family from making it for a 20th birthday party!

3 If you think these little chooks look adorable, wait

until you see our cute Chocolate Easter Egg Chicks (p92). All you need is Turkish delight Easter eggs, melted chocolate and a few lollies to make them.

4 Who said working

in magazines was

glamorous? Our

Senior Designer, Chloe, swapped the keyboard for the heat gun to create some backgrounds for upcoming issues.

5 We’re always

encouraging our

readers to turn

leftovers into lunch, so at our This Month shoot we enjoyed leftover Steak Diane ‘Stir-fry’ (p31). Practise what you preach!

REWIND

ASIAN

From Japanese to Malaysian, we celebrated all our favourite Asian meals with easy recipes that could be made at home from scratch.

April, 2006

Here’s what we were cooking 10 years ago

NOODLES

What would Asian cooking be without oodles of noodles? We learnt all about the different varieties as well as cooking tips and quick recipe ideas.

SWEETS

Even after 10 years, we still have fond memories of this Rich Chocolate Easter Egg Tart. It makes the perfect finish to an Easter feast. Find the recipe on taste.com.au.

12 super food ideas APRIL 2016

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ENLIVA is available at all participating pharmacies across Australia:

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*Contains clinically trialled ingredients that may assist healthy people to reduce cholesterol absorption and maintain cholesterol within normal range. Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. ENLIVA contains Lactobacillus Plantarum (AB-LIFE) 1.2 billion CFU. BGP Products Pty Ltd. trading as Mylan EPD. ABN 29 601 608 771. 299 Lane Cove Road, Macquarie Park NSW 2113. Ph: 1800 314 527. ENLIVA is a registered trademark. AU-ENL-2015-37(1)b. Date Prepared: January 2016. ABB3242/SF

EASTER

JUST GOT

SPECIAL

MELT HEARTS WITH THESE GORGEOUS DECORATING IDEAS BY FERRERO

ADVERTISEMENT

Ferrero Rocher has your

Easter styling sorted. Hop to it!

Make Easter magical

Set the scene for a fabulous Easter with these

inspirational ideas.

A rustic bird’s nest is a creative way to deliver Ferrero Eggs. It’s a nice take-home gift, too.

Are you planning an Easter feast with family and

friends? Make it even more delicious with beautiful table settings. Try some sweet bunny-ear rings for your napkins and scatter the table with gold – a few Ferrero Rocher chocolates. Have a Ferrero Rocher Bunny waiting to be enjoyed in an Easter nest teacup or go all out and dazzle guests with the mouth-watering Grand Ferrero Rocher (pictured left). It’s irresistible.

• For more styling ideas, visit ferrerochocolates.com.au.

MAGAZINE DOES

READERS

IN THIS

BY INDIVIDUAL

INFORMATION

RECEIVED

NUTRITION

ADVICE

AND THE

DIETETIC

ONLY

MEDICAL OR

IS AN ESTIMATE

PROFESSIONAL

INFORMATION

OR REPLACE

CONSTITUTE ANALYSIS

THE NUTRITION

NOT

Healthy kitchen

Claire says: There’s nothing fishy about fish: it’s good for you, quick to cook and delicious when you make one of our recipes. Turns out we’re not eating enough. Why not ‘scale’ it up?

EGYPTIAN SPICED

MEDITERRANEAN

FISH WRAPS

MACKEREL AND

POTATO PATTIES

p39

SPEEDY TUNA

RISOTTO

p34

p45

MAPLE AND

BALSAMIC GLAZED

SALMON

p82

Hooked on fish

O Fresh fish can cost a bit

but canned salmon and

tuna are budget-friendly and are easy to include in midweek meals.

O Fish is low in fat, a

source of protein and contains omega-3 fatty acids and essential vitamins and minerals

such as iron, zinc, iodine and vitamin B12.

O Barbecuing, steaming,

baking and pan frying retain fish’s nutritional value. Just don’t add too much oil or butter.

FROZEN VEGIES We all need to eat more vegies, and frozen vegetables are a handy way to achieve it (see p55 for fab recipe ideas). They’re just as nutritious as cooked fresh vegies if they’re stored for no more than 6 months and cooked correctly. Use as little water as possible to steam, microwave or bake, and remember they’re already blanched so don't overcook them.

Recipe

know-how:

We use Australian standard measures. In liquid measures, 250ml = 1 cup. Dry ingredients

are measured in level

1 cup, ½ cup, ¹⁄ ³ cup and ¼ cup measures.

1 tablespoon = 20ml

(note NZ, US and UK tablespoon = 15ml).

1 teaspoon = 5ml.

We use 59g to 60g eggs. We use 1100-watt microwaves, unless otherwise specified.

Nutrition know-how:

HEART-FRIENDLY: Low saturated fat, high fibre, lower sodium with heart- friendly fats. Desserts that are based on low-fat dairy without fruit/grain ingredients don’t need to be high fibre. DIABETES-FRIENDLY: Low saturated fat, high fibre, lower sodium with lower

GI carbs. HEALTHY: Low saturated fat, less than

3000kJ and 800mg sodium per main meal. VEGETARIAN: No meat, fish or poultry but may contain eggs and/or dairy.

GLUTEN-FREE: No gluten-containing ingredients (ie, wheat, rye, barley, oats or derivatives). HIGH IN CALCIUM: At least 200mg of calcium per serve from lower fat dairy products and/or canned fish with bones. LOWER GI: Low saturated fat with at least 10g carbs per serve from lower GI carbs. CONTAINS OMEGA-3: Contains at least 115g raw or 95g canned oily fish per serve, or at least 100g raw oysters, mussels, scallops or squid/calamari per serve.

Main meal

Meal

component

Light meal

Snack/dessert

LOW

LOW

LOW

HIGH

KILOJOULE

FAT

SAT FAT

FIBRE

< 2000kJ

< 15g

< 6g

>5g

< 1000kJ

< 8g

< 3g

>3g

< 1500kJ

< 10g

< 4g

>4g

< 600kJ

< 5g

< 2g

>3g

LOWER

SODIUM

< 600mg

< 300mg

per 100g

<

<

200mg

400mg

Tags: Look out for THE INFO on recipes to find nutrition info.

Serves: For

‘to serve’ information, go to superfoodideas. com.au

Email questions about our recipes to superfoodideas@news.com.au

16 super food ideas APRIL 2016

DID YOU KNOW?

50

TONNES

OF SEAFOOD,

mostly Australian, is traded every weekday at the Sydney Fish Markets.

TIMES

EVERY

WEEK

Eating fish, especially oily fish, two to three times a week is recommended for overall good health. Oily fish includes tuna, sardines, mackerel, trout and salmon.

Highest OMEGA-3 levels

Fish with the highest levels of omega-3 fats are salmon, blue-eye, blue mackerel and canned fish.

In 2014, Australians consumed about 40% less seafood than recommended.

40%

To serve and protect

Our ‘to serve’ suggestions are based on the following amounts for four people.

RICE = 4 cups cooked rice

PASTA = 375g uncooked dried pasta

COUSCOUS = 3 cups cooked couscous made with water

MASHED POTATO = 800g peeled and boiled desiree potatoes, 20g butter and 2 tablespoons full-fat milk

BREAD = 4 x 50g slices crusty white bread or 4 x 70g slices sourdough bread

PARMESAN CHEESE = ¹⁄ ³ cup finely grated

SALAD LEAVES, BABY ROCKET OR BABY SPINACH = 80g

SOUR CREAM = ¹⁄ ³ cup

LEMON OR LIME WEDGES = 1, cut into wedges

TOMATO SAUCE, BARBECUE SAUCE OR SWEET CHILLI SAUCE = ¹⁄ ³ cup

GRAVY = 1 cup instant gravy

PLAIN GREEK-STYLE YOGHURT = ¹⁄ ³ cup

DOUBLE CREAM = ¹⁄ ³ cup

WHIPPED CREAM = ½ cup pure cream, whipped

CUSTARD = 1 cup

CHOCOLATE CURLS OR GRATED CHOCOLATE = 40g

ICE-CREAM = 4 x 45g scoops vanilla ice-cream

PHOTOGRAPHY ANDREW YOUNG STYLING MICHELLE NOERIANTO WORDS AMIRA GEORGY

ENGLISH

SPINACH

PAWPAW

NOERIANTO WORDS AMIRA GEORGY ENGLISH SPINACH PAWPAW BRUSSELS SPROUTS Red delicious apples These fellas certainly
NOERIANTO WORDS AMIRA GEORGY ENGLISH SPINACH PAWPAW BRUSSELS SPROUTS Red delicious apples These fellas certainly
NOERIANTO WORDS AMIRA GEORGY ENGLISH SPINACH PAWPAW BRUSSELS SPROUTS Red delicious apples These fellas certainly

BRUSSELS

SPROUTS

Red delicious apples

These fellas certainly live up to their name with their crisp texture and sweet, juicy flesh. They’re the perfect eating apple, but can also be used in cooking for sweet and savoury dishes. PERFECT PARTNERS: Vanilla, cinnamon, pork, walnuts, fetta, custard, rhubarb. QUICK IDEA: Toss apple wedges, shredded smoked chicken, rocket, toasted walnuts and goats cheese in a bowl. Drizzle with a maple and mustard dressing.

Cauliflower In recent years it’s been promoted from a cheese-sauced side dish to the star of the table. Cauliflower rice, pizza bases and steaks are just some of the new ideas that have become family favourites. PERFECT PARTNERS: Bacon, parmesan, pine nuts, cream, cumin, tahini, lemon. QUICK IDEA: Toss roasted cauliflower florets with baby spinach, pine nuts and pomegranate seeds. Drizzle with a lemon tahini dressing.

English spinach Raw, boiled,

steamed or stir-fried, English spinach is glorious in all forms. It not only tastes great, but is packed full of nutrients, such as vitamin C, E and potassium.

CAULIFLOWER

RED DELICIOUS

APPLES

PERFECT PARTNERS: Eggs, garlic, cream sauces, avocado, fish, chicken, fetta. QUICK IDEA: Cook spinach in butter with garlic until just wilted. Place in a food processor with ricotta, sour cream and parmesan for a delicious dip.

Pawpaw This distinctive-flavoured fruit makes a wonderful addition to fruit and savoury salads, and is also great to make relishes and chutneys, which go well with grilled pork, salmon and chicken. PERFECT PARTNERS: Chilli, seafood, pork, chicken, lime, mint, passionfruit, Thai basil. QUICK IDEA: Toss chopped pawpaw with mint, coriander, lime juice, chilli, peanut oil and green onion. Serve over grilled prawns.

Brussels sprouts With memories

of overcooked cabbage, Brussels sprouts once had bad associations for lots of people, but cooked correctly their nutty flavour is absolutely delicious. PERFECT PARTNERS: Butter, bacon, hazelnuts, lemon, cream, parmesan. QUICK IDEA: Finely shred raw Brussels sprouts and toss with grated carrot, sliced red onion, bean sprouts and coriander. Drizzle with a lime and ginger dressing.

and toss with grated carrot, sliced red onion, bean sprouts and coriander. Drizzle with a lime

PHOTO GETTY IMAGES

WORDS ROSALIE GORDON

Tiffany Terczak

dontwastethecrumbs.com

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on twitter:

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When payday seems a very long way off or if you’re just keeping to a tight budget, food can be a major expense. These ‘swap and save’ ideas help you trim your grocery bill without sacrificing on taste.

1 CHICKEN

With a little more fat and more

flavoursome meat, chicken thighs are a great alternative to breast (if you’re reducing your saturated fat, just trim them). When it comes to mince, use chicken or turkey in place of beef – they have less fat and are often cheaper than lean beef mince.

2

HERBS

Fresh herbs add brightness to

dishes but can be a waste of money unless you use them all up. Add herbs to salads and dressings, or use in pestos and herbed butters, which are great for freezing, too. If you find herbs wilted in the crisper time and time again, use dried instead – substitute a teaspoon of dried for a tablespoon of fresh.

3

MEAT

Replacing expensive cuts of

meat for cheaper ones can save you squillions, and when they’re

slow cooked for hours in a braise, they become fork-tender. But it’s not just for cool-weather cooking. In summer, opt for ribs over steak and drumsticks over kebabs.

4

LEGUMES

Next time you cook bolognese

or chilli, swap out some of the meat for beans or lentils. Both dried and canned beans cost significantly less than mince and are packed with protein and fibre.

5

SHOPS

Head off the beaten track to

specialty stores rather than buying everything at the supermarket. At Asian groceries, for instance, not only is the range of products more extensive, but they also have bulk items, such as rice, at a bargain price. Middle Eastern stores are great for spices. If you’re a little adventurous, you can make some serious savings.

Expert advice:

“Substituting ingredients in recipes can lead to big savings over time. Use the ‘same colour, same texture’ principle as a guide for making the swap. For example, spinach is interchangeable with kale, as is sour cream for Greek yoghurt. Always use what you already have at home first, and then shop for whichever is the better deal.”

18 super food ideas APRIL 2016

IT’S EASY TO SAVE WHEN YOU SWAP THIS FOR THAT!

We asked our helpful Facebook community whether they swap ingredients or brands at the supermarket to save money.

“I swap for what I already have on hand, so I’m not letting vegies go bad and wasting money. Yesterday’s dinner called for eggplant, but I threw in zucchini and pumpkin instead, and I must say, it made the dish so much better!” Sue Hill

“I’ve started buying turkey mince when it’s on special because I find it’s cheaper than beef mince.” Amanda Renee Woods

“I don’t swap ingredients to save money, but to add fibre and nutrients for a child who refuses to eat fruit! I add a handful of red lentils to the bolognese and they melt down to nothing.” Stacey Foley

“I quite often swap pumpkin for sweet potato and fetta for hard goats cheese.” Maggie Hicks

“I shop by its cost per kilogram/gram/millilitre. I think it’s the cheapest way!” Miriam McArdle

“I always buy name brand no matter the price. You get what you pay for.”  Anne Williamson

PRICES ARE A GUIDE ONLY – CORRECT AT TIME OF PRINTING

STYLING JENN TOLHURST

PHOTOGRAPHY CRAIG WALL

table

TALK

3

GILT EDGED

Dress up your Easter table with simple ideas to add a touch of gold

1

1 Bowl them over with metallic eggs and sweet flowers

Spray-paint eggs with gold, bronze or copper paint (available from art stores or hardware stores). Spray-paint one side of the egg first, allow to dry, then turn over and paint the other side. Arrange the eggs in a glass compote dish, or shallow bowl, with sprigs of 2 flowers. We used elderflowers, but you can use any small flowers.

2 They’ll be all ears for these cute bunny napkin holders

Cut Easter bunny shapes out of metallic cardboard. We used an embellished gold card; you can find

something similar at craft shops, or create your own with glitter and glue. Tie the bunny and

a small rose to the

napkin with a length

of matching

metallic ribbon

– we also found

a napkin with

gold stitching

to match.

ALL WRAPPED UP:

USE THIS TEMPLATE FOR YOUR EASTER BUNNY NAPKIN HOLDER. WE ENLARGED IT TO DOUBLE THIS SIZE FOR OUR VERSION.

3 Give a gift of gold for a touch of gilt-edged glamour

This simple idea for a place-setting doubles as a lovely take-home gift for your guests, and is the perfect way to give adults an Easter treat. We sourced nests at a craft store and filled them with Ferrero Rocher chocolates. Buy a box of 30, $19, and divide them among the nests. We printed out names on white card and arranged them with matching gold ribbon on the plate to personalise each place-setting.

PRICES ARE A GUIDE ONLY – CORRECT AT TIME OF PRINTING

WORDS ROSALIE GORDON

SUPER SPY

The latest on what the team’s eating,

GORDON SUPER SPY The latest on what the team’s eating, 20 super food ideas APRIL 2016

20 super food ideas APRIL 2016

3

5

the team’s eating, 20 super food ideas APRIL 2016 3 5 1 Freezer pleasers Before the

1 Freezer pleasers

Before the mercury drops too

low, try Bulla’s fun new fusion ice-cream flavours. Inspired by fairy bread (pictured), and cookies and cream, there’s also choc- dipped strawberry and chocolate ice-creams in a delicious biscuit crumb. Free from artificial flavours and colours, they make a great midweek sweet. $6.19 for a pack of six at supermarkets.

2 Full as a goog!

Breakfast just got a whole lot

more warm and fuzzy with these cute Davis & Waddell Critters boiled egg cosies, $5.99 each. There are three designs to choose from or dial up the adorable with colour-matched dotty egg cups. Visit davisandwaddell.com.au for stockist information.

4

3 Club veg

Although the new superfood

deli crisps, $4.95, from the Vege Chip Company are free from gluten, nuts, egg, soy, MSG and artificial colours and preservatives, they certainly aren’t lacking in flavour! We found it hard to stop after one… packet! You’ll find them in the health food aisle at Coles and Woolworths.

4 The eggs factor

Every year, the Easter bunny

drops us off a few Easter treats early, so that the SFI team can taste test them (rest assured, we take this job very seriously!). This year, Moser Roth finest Easter eggs caramel crunch, $3.49, from Aldi, hit the spot egg-zactly. Each egg is filled with a creamy milk chocolate centre and crispy pieces of caramel. Hop to Aldi to find them.

5 Snack attack

Looking for a healthy savoury

snack to get you through to lunch or dinner? Tassal’s new salmon snacking range, $4.29, are convenient ready-to-eat snacks that don’t need to be refrigerated or heated, and are so filling we had one for lunch! Available in three flavours, salmon and quinoa, salmon and beans, and salmon and rice, you’ll find them at Coles.

6 Easy does it

In The Simple Home ($45,

Viking), award-winning QLD blogger Rhonda Hetzel shares her best-kept secrets to help you simplify your home life and become more content. Set out in 6 12 monthly chapters, she covers topics including managing your finances, going back to basics and getting organised, as well as sharing her favourite home-style recipes. This month’s topic? How to grow food in containers!

STYLING MICHELLE NOERIANTO

PHOTOGRAPHY ANDREW YOUNG

PRICES ARE A GUIDE ONLY CORRECT AT TIME OF PRINTING

WORDS ROSALIE GORDON

shelf

TALK

4

CHOC-A-BLOCK

There’s clearly nothing plain about these five milk chocolates

1

5

3

2

1 Coles Milk Chocolate, 200g, $2.50 This

chocolate is part of the Fairtrade Cocoa Program, which means the cocoa is sustainably sourced. Plus, it has no artificial colours or preservatives, so you can enjoy it (relatively) guilt free.

2 Lindt Excellence Extra Creamy Milk Chocolate,

100g, $3 With its delicate super-smooth texture, this luscious chocolate almost melts in your fingers! It has a mild flavour and a lovely creamy finish.

3 Whittaker’s Creamy Milk Chocolate,

200g, $3.79 If you don’t like your chocolate super sweet, this block is for you. It has less sugar than other milk chocolate and with 33 per cent cocoa, it has a more intense flavour.

4 Moser Roth Finest Milk Chocolate, 125g, $2.79

Smooth, silky and oh-so creamy, this chocolate from Aldi ticks all the right boxes. It’s also divided into five individual serves, so exercising portion control is slightly easier… slightly!

5 Cadbury Dairy Milk Chocolate, 200g, $5

With its famous purple packaging, Dairy Milk is hard to beat. Its main ingredient is milk, which gives it that creamy texture and delicious flavour. After one bite, you really do wish the world was Cadbury!

PHOTOGRAPHY CRAIG WALL & GUY BAILEY STYLING KRISTEN WILSON & JENN TOLHURST FOOD PREPARATION AMIRA GEORGY & CLAIRE BROOKMAN

RECIPES KATE MURDOCH

TUNA, BEAN AND ROASTED TOMATO FATTOUSH, p26

THE INFO

+ CLASSIC MAKEOVER

+ HIGH FIBRE

$5.33

PER SERVE

30

4

VEGIES PER

SERVE

22 super food ideas APRIL 2016

THIS MONTH LAST-MINUTE MEALS

DINNERS

Kim says: Late heading home and no time to shop? Raid your pantry, fridge and freezer, to make magic out of everyday staples!

LAST-MINUTE LAMB AND FETTA RISSOLES, p27

THE INFO

+ HIGH IN IRON

$3.81

PER SERVE

40

SAUSAGE AND MAPLE PEAR BAKE, p28

THE INFO

+ SUPER EASY

$4.33

PER SERVE

35

2.5

VEGIES PER

SERVE

24 super food ideas APRIL 2016

PUMPKIN AND BACON PASTA WITH GARLIC CRUMBS, p29

THE INFO

$1.72

PER SERVE

30

3

VEGIES PER

SERVE

THIS MONTH LAST-MINUTE MEALS

TUNA, BEAN AND ROASTED TOMATO FATTOUSH

SERVES 4

PREP 5 MINUTES COOK 25 MINUTES

150g green beans, trimmed, halved

1 Lebanese cucumber, peeled into ribbons

2 tablespoons red wine vinegar 500g cherry tomatoes

2 red capsicum, thickly sliced

Olive oil cooking spray

2

large pita breads

2

tablespoons extra virgin olive oil

1

teaspoon sumac (see Kim’s tip)

400g can four bean mix, drained, rinsed 425g can tuna in oil, drained, flaked into large pieces

2 green onions, chopped

1 cup fresh flat-leaf parsley leaves

1 Preheat oven to 200ºC/180ºC fan-forced.

Line a large baking tray with baking paper.

2 Place green beans and cucumber in a

large glass or ceramic bowl. Add vinegar.

Season with salt and pepper. Toss to coat. Set aside for 20 minutes.

3 Meanwhile, place tomatoes and

capsicum on prepared tray. Spray with

oil. Season with salt and pepper. Roast for 20 minutes or until tender.

4 Heat a chargrill pan over medium-high

heat. Cook pita, 1 at a time, turning, for 1 to 2 minutes or until crisp. Transfer to a baking tray. Brush with ½ the oil. Sprinkle with sumac. Season with salt.

5 Add four bean mix, tomatoes and

capsicum, tuna, green onion, parsley leaves and remaining oil to green bean mixture. Toss to combine. Tear bread into pieces. Add to green bean mixture. Toss until just combined. Serve immediately.

NUTRITION: (per serve) 2042kJ; 20.5g fat; 3.1g sat fat; 27.5g protein; 42.4g carbs; 11.2g fibre; 26mg chol; 725mg sodium.

Kim says:

Sumac is a Middle Eastern spice with a tangy flavour. If you don’t have any on hand, sprinkle the bread with grated lemon rind instead.

26 super food ideas APRIL 2016

TUNA, BEAN AND ROASTED TOMATO FATTOUSH

THE INFO

+ CLASSIC MAKEOVER

+ HIGH FIBRE

$5.33

PER SERVE

30

4

VEGIES PER

SERVE

SWEET POTATO AND CHICKPEA DHAL

SERVES 4

PREP 5 MINUTES COOK 25 MINUTES

400g can chickpeas

3 teaspoons vegetable oil

1 small brown onion, chopped

1 teaspoon cumin seeds

½ teaspoon ground coriander

Pinch dried chilli flakes, plus extra to serve

1 garlic clove, crushed

1cm piece fresh ginger, peeled, finely grated 1½ cups dried red lentils

1 litre vegetable stock

150g sweet potato, peeled, cut into 1cm pieces ¼ cup chopped fresh coriander leaves, plus extra to serve Plain yoghurt and pappadums, to serve

1 Drain and rinse chickpeas. Reserve

2 tablespoons in a small bowl.

2 Heat 2 teaspoons of the oil in a medium

saucepan over medium-high heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add cumin, ground coriander, chilli, garlic and ginger. Cook, stirring, for

2 minutes or until fragrant. Add lentils. Stir to coat in spice mixture. Add stock, sweet potato and chickpeas. Cover. Bring to the boil. Remove lid. Reduce heat to low. Simmer for 15 minutes or until the sweet potato is tender and mixture has thickened.

3 Meanwhile, heat remaining oil in a

small saucepan on medium-high heat.

Add reserved chickpeas. Cook, stirring, for 4 minutes until lightly browned and crisp. Remove from heat.

4 Stir chopped coriander into the dhal.

Season well with salt and pepper. Dollop with yoghurt and sprinkle with crispy chickpeas, extra dried chilli flakes and extra coriander. Serve with pappadums.

NUTRITION: (per serve) 1700kJ; 7.7g fat; 1.1g sat fat; 26.1g protein; 50.1g carbs; 14.5g fibre; 0mg chol; 1943mg sodium.

Freeze ahead:

Dhal can be made ahead to the end of step 2. Spoon cooled mixture into an airtight container and freeze for up to 3 months. Do not reserve chickpeas in step 1 if freezing.

SWEET POTATO AND CHICKPEA DHAL

THE INFO

+ HIGH FIBRE

+ VEGETARIAN

$1.82

PER SERVE

30

2.5

VEGIES PER

SERVE

LAST-MINUTE LAMB AND FETTA RISSOLES

SERVES 4

PREP 10 MINUTES

(PLUS 10 MINUTES REFRIGERATION)

COOK 20 MINUTES

600g lamb mince

1 garlic clove, crushed

1 teaspoon ground cumin

100g Greek fetta, crumbled ¼ cup extra virgin olive oil 1½ cups couscous 1½ cups boiling water 60g baby spinach

LAST-MINUTE LAMB AND FETTA RISSOLES

THE INFO

+ HIGH IN IRON

$3.81

PER SERVE

40

2 Heat 2 tablespoons of the oil in a large frying pan over medium-high

heat. Cook the rissoles, in 2 batches, for 3 to 4 minutes each side or until browned and cooked through.

3 Meanwhile place the couscous in a

large heatproof bowl. Stir in the boiling water. Cover. Stand for 5 minutes. Fluff the grains with a fork. Add the spinach, onion, lemon zest, lemon juice and the remaining oil. Season with salt and pepper.

4 Serve the rissoles with couscous salad, beetroot relish and lemon wedges.

THIS MONTH LAST-MINUTE MEALS

Time-saving tips:

+ FOR THE TUNA AND ROASTED TOMATO

FATTOUSH: Roast the tomatoes and capsicum, following steps 1 and 3 of the

recipe, up to 1 day ahead. Store in an airtight container in the fridge. Remove from fridge 30 minutes before continuing the recipe to bring to room temperature.

+ FOR THE LAST-MINUTE LAMB AND FETTA

RISSOLES: Make rissoles to the end of step 1 the day before cooking. Store in an

airtight container in the fridge.

2

green onions, thinly sliced diagonally

NUTRITION: (per serve) 2920kJ; 31.6g fat;

2

teaspoons lemon zest

10.2g sat fat; 43.7g protein; 55.6g carbs;

tablespoons lemon juice ¹⁄ ³ cup beetroot relish Lemon wedges, to serve

2

4.5g fibre; 107mg chol; 580mg sodium.

1 Place mince, garlic, cumin and fetta

in a bowl. Season well with salt and pepper. Mix to combine. Divide mixture into 12 equal portions. Shape into rissoles. Place on a baking tray lined with baking paper. Cover. Refrigerate for 10 minutes.

Freeze ahead:

You can make these rissoles ahead and freeze them. Follow the recipe to the end of step 1. Place the uncooked rissoles in an airtight container between sheets of baking paper. Freeze for up to 1 month. Thaw in the fridge overnight.

SAUSAGE AND MAPLE PEAR BAKE

THE INFO

+ SUPER EASY

$4.33

PER SERVE

35

2.5

VEGIES PER

SERVE

28 super food ideas APRIL 2016

CHICKEN SCHNITZEL

WINGS

THE INFO

$3.93

PER SERVE

30

SAUSAGE AND MAPLE PEAR BAKE

SERVES 4

PREP 5 MINUTES COOK 30 MINUTES

500g baby cream delight potatoes

4 Meanwhile, heat a large, non-stick frying pan over medium heat. Cook sausages,

turning, for 5 minutes or until browned all over and almost cooked through.

5 Remove roasting pan from oven. Add

1

large head broccoli, cut into large florets

sausages. Toss to coat in pan juices. Bake

4

small packham triumph pears, halved

for a further 5 minutes or until sausages

1

large red onion, cut into thick wedges

¾ cup chicken stock

are cooked through. Serve.

¼ cup maple syrup

12 fresh thyme sprigs

NUTRITION: (per serve) 2583kJ; 31.3g fat; 16.1g sat fat; 26g protein; 55.5g carbs; 8.3g fibre; 41mg chol; 1172mg sodium.

50g butter, chopped

8 thick pork sausages

1 Preheat oven to 220ºC/200ºC fan-forced.

2 Place potatoes in a large saucepan.

Cover with cold water. Bring to the boil

over high heat. Boil for 5 minutes or until just tender. Drain well. Rinse under cold water. Cut potatoes in half.

3 Place potatoes, broccoli, pear and red

onion in a large bowl. Season with salt and pepper. Toss to combine. Transfer to a large roasting pan. Combine maple syrup and stock in a jug. Pour over the vegetables in pan. Top with thyme sprigs and dot with butter. Bake for 20 minutes.

CHICKEN SCHNITZEL WINGS

SERVES 4

PREP 10 MINUTES

COOK 20 MINUTES

1½ cups panko breadcrumbs

½ teaspoon garlic powder

1 teaspoon smoked paprika

¹⁄ ³ cup finely grated parmesan ²⁄ ³ cup plain flour

2 eggs

1kg chicken nibbles Olive oil cooking spray

400g frozen shoestring fries

½ cup low-fat Greek-style yoghurt

1 tablespoon lemon juice

PUMPKIN AND BACON PASTA WITH GARLIC CRUMBS

THE INFO

$1.72

PER SERVE

30

3

VEGIES PER

SERVE

1 tablespoon chopped fresh dill leaves, plus extra sprigs to serve Salad and lemon wedges, to serve

1 Preheat oven to 230ºC/210ºC fan-forced.

Line a large baking tray with baking paper.

2 Combine breadcrumbs, garlic powder,

paprika and parmesan in a large bowl.

Season with salt and pepper. Place flour in a large bowl. Whisk eggs in a separate bowl.

3 Working 1 at a time, toss chicken nibbles in flour, shaking off excess. Dip in egg, then toss in breadcrumb mixture to coat.

Place in a single layer on prepared tray. Spray liberally with oil.

4 Bake for 20 minutes or until golden and chicken is cooked through.

5 Meanwhile, cook the fries following

packet directions.

6 Combine yoghurt, lemon juice and dill

in a bowl. Season with salt and pepper. Sprinkle chicken with extra dill sprigs. Serve with fries, yoghurt mixture, salad and lemon wedges.

NUTRITION: (per serve) 3479kJ; 39.4g fat; 11.4g sat fat; 42g protein; 73.3g carbs; 6.1g fibre; 224mg chol; 933mg sodium.

THIS MONTH LAST-MINUTE MEALS

PUMPKIN AND BACON PASTA WITH GARLIC CRUMBS

SERVES 4

PREP 5 MINUTES

COOK 25 MINUTES

375g dried spaghetti 350g butternut pumpkin, peeled

¹⁄ ³ cup extra virgin olive oil

3 middle bacon rashers, trimmed, thinly sliced

1½ cups coarse fresh breadcrumbs

2 garlic cloves, crushed

1 teaspoon dried oregano

¼ cup finely grated parmesan

1 tablespoon capers

½ cup chopped fresh flat-leaf parsley leaves

1 Cook pasta following packet directions.

Drain, reserving ¹⁄ ³ cup cooking water. Return pasta to pan. Cover to keep warm.

2 Meanwhile, using a vegetable peeler,

peel the pumpkin into thin ribbons. Heat 1 tablespoon oil in a large, non-stick frying pan over medium heat. Add bacon. Cook for 5 minutes or until golden. Drain on paper towel. Add pumpkin to pan. Cook

Time-saving tips:

+ FOR THE SAUSAGE AND MAPLE PEAR

BAKE: You can use any leftover cooked

sausages for this recipe. We used pork sausages because they go so well with the sweetness of the baked pears.

+ FOR THE CHICKEN SCHNITZEL WINGS:

The chicken can be crumbed the day before.

Store overnight in an airtight container in the fridge. You can also freeze them in an airtight container, layered between sheets of baking paper, for up to 2 months.

+ FOR THE PUMPKIN AND BACON PASTA

WITH GARLIC CRUMBS: Whenever you have leftover stale bread, process slices into coarse crumbs and store in a snap-lock bag in the freezer for up to 3 months. They’re great to have ready for when you need them.

for 2 minutes or until just tender. Transfer to a bowl. Cover to keep warm.

3

Reduce heat to medium-low. Add

2

tablespoons of remaining oil to pan.

Add the breadcrumbs. Cook, stirring occasionally, for 1 to 2 minutes. Add garlic and oregano. Cook, stirring

occasionally, for a further 3 to 4 minutes or until golden and crispy. Season with salt and pepper. Set aside.

4 Add pasta, reserved cooking water,

parmesan, capers, parsley, bacon, pumpkin and remaining oil to pan. Season with salt and pepper. Gently

toss to combine. Heat over low heat for

2 to 3 minutes or until heated through. Divide among serving bowls. Sprinkle with garlic crumbs. Serve.

NUTRITION: (per serve) 2856kJ; 25.4g fat; 5.2g sat fat; 23.4g protein; 88.2g carbs; 6.2g fibre; 24mg chol; 804mg sodium.

ONE-PAN CHICKEN WITH SPINACH AND WHITE BEANS

THE INFO

+ HIGH FIBRE

+ ONE PAN

$5.91

PER SERVE

30

3

VEGIES PER

SERVE

ONE-PAN CHICKEN WITH SPINACH AND WHITE BEANS

SERVES 4

PREP 5 MINUTES

COOK 25 MINUTES

¼ cup plain flour

2

teaspoons smoked paprika

8

small chicken thigh cutlets (skin on)

2

tablespoons extra virgin olive oil

1

small brown onion, finely chopped

2 garlic cloves, crushed 1½ cups chicken stock

8

sprigs fresh thyme, plus extra sprigs to serve

2

dried bay leaves

1

tablespoon lemon juice

1

bunch English spinach, trimmed

400g can cannellini beans, drained, rinsed

1 large zucchini, sliced, and 300g broccoli, cut into florets, steamed, to serve

1 Place flour and paprika in a large

snap-lock bag. Add chicken. Seal bag.

Shake to coat chicken all over in flour.

2 Heat oil in a large, heavy-based frying

pan over medium-high heat. Cook chicken,

30 super food ideas APRIL 2016

QUICK CRUNCHY-

TOPPED VEGETABLE

PASTA BAKE

THE INFO

+ VEGETARIAN

$2.21

PER SERVE

30

3

VEGIES PER

SERVE

in batches, for 3 minutes each side or until browned all over. Transfer to a plate.

3 Add onion and garlic to pan. Cook,

stirring, for 2 minutes. Add stock, thyme, bay leaves and lemon juice. Return chicken to pan. Bring to the boil. Reduce heat to medium-low. Simmer for 15 minutes. Remove and discard bay leaves.

4 Add spinach and beans. Season with

salt and pepper. Cook for a further 2 minutes or until spinach is just wilted and chicken is cooked through. Sprinkle with extra thyme. Serve with steamed zucchini and broccoli (see Kim’s tip).

NUTRITION: (per serve) 2868kJ; 42g fat; 12.2g sat fat; 53.7g protein; 20.1g carbs; 11.7g fibre; 190mg chol; 823mg sodium.

Kim says:

If you need more carbohydrates with this meal, serve it with rice or crusty bread to mop up the delicious sauce.

QUICK CRUNCHY-TOPPED VEGETABLE PASTA BAKE

SERVES 4 PREP 5 MINUTES COOK 25 MINUTES

375g dried penne

2 cups frozen carrot, cauliflower and broccoli (see Kim’s tips)

¹⁄ ³ cup frozen corn kernels (see Kim’s tips) ²⁄ ³ cup panko breadcrumbs 1¼ cups grated tasty cheese 420g can condensed tomato soup

2 tablespoons tomato paste

1 teaspoon garlic powder

1 teaspoon dried mixed herbs

1 small red capsicum, chopped

Chopped fresh flat-leaf parsley and salad leaves, to serve

1 Preheat oven to 200ºC/180ºC fan-forced.

2 Cook the pasta following the packet directions, adding the frozen carrot,

cauliflower and broccoli mix, and corn in the last 2 minutes of cooking.

3 Meanwhile, combine breadcrumbs and cheese in a bowl.

4 Drain pasta and vegetables. Return

to pan. Add tomato soup, tomato paste,

THE INFO + LOW SATURATED FAT $4.62 PER SERVE 25 garlic powder, mixed herbs and

THE INFO

THE INFO + LOW SATURATED FAT $4.62 PER SERVE 25 garlic powder, mixed herbs and capsicum.

+ LOW SATURATED FAT

$4.62

PER SERVE

25

garlic powder, mixed herbs and capsicum. Season well with salt and pepper. Toss to combine. 5 Transfer mixture to an 8-cup-capacity baking dish. Sprinkle with breadcrumb mixture. Bake for 15 minutes or until top is golden and bake is heated through. Stand for 5 minutes. Sprinkle with parsley and serve with salad leaves.

THIS MONTH LAST-MINUTE MEALS

Time-saving tips:

+ FOR THE ONE-PAN CHICKEN WITH

SPINACH AND WHITE BEANS: Use

chicken thigh fillets instead of the cutlets and reduce the cooking time by around 10 minutes.

+ FOR THE QUICK CRUNCHY-TOPPED

VEGETABLE PASTA BAKE: The pasta can be cooked up to 2 days ahead. Store in a snap-lock bag or airtight container in the fridge. Just be aware that the bake may

take a little longer to heat through if using cold pasta.

+ FOR THE STEAK DIANE ‘STIR-FRY’: Use

pre-cut beef stir-fry strips from the supermarket or butcher. You could also use pre-cut stir-fry vegetables.

STEAK DIANE 'STIR-FRY'

2

Heat a wok over high heat. Add

SERVES 4

COOK 15 MINUTES

2

teaspoons of the oil to the wok. Swirl

PREP 10 MINUTES

to coat. Add ½ the sliced beef. Stir-fry

1 tablespoon Worcestershire sauce

for 2 to 3 minutes or until browned. Transfer to a bowl. Add ½ the remaining

1 beef stock cube, crumbled

oil to wok. Add the remaining beef.

2 tablespoons brandy

Stir-fry for 2 to 3 minutes or until

½ teaspoon cracked black pepper

browned. Transfer to a bowl.

1 teaspoon cornflour

3

Add remaining oil to the wok. Add the

NUTRITION: (per serve) 2764kJ; 14.8g fat; 8.5g sat fat; 27.6g protein; 99.3g carbs;

2 tablespoons vegetable oil

500g piece beef rump steak,

asparagus, snow peas and beans. Stir-fry for 2 minutes. Add garlic. Stir-fry for

8g fibre; 37mg chol; 1034mg sodium.

trimmed, thinly sliced

1

minute or until fragrant.

1

bunch asparagus, trimmed,

4

Add the Worcestershire mixture to the

Kim says:

halved diagonally 100g snow peas, trimmed,

wok. Stir-fry for 1 to 2 minutes. Add beef and cornflour mixture to the wok. Stir-fry

+

Instead of the frozen vegetables, you can

halved diagonally

for 2 to 3 minutes or until heated through

use leftover cooked vegetables. Add to the cooked pasta in step 4.

100g green beans, trimmed, halved diagonally

and sauce thickens slightly. Sprinkle ‘stir-fry‘ with parsley and fried shallots.

+

If you don’t have frozen corn, you could

2

garlic cloves, crushed

Serve with rice.

use canned corn kernels. No need to cook them, just drain and add to the pan in step 4.

Fresh flat-leaf parsley leaves, fried shallots and steamed brown basmati rice, to serve

1 Combine Worcestershire sauce, stock

cube, brandy and pepper in a small bowl. Blend cornflour with ¹⁄ ³ cup water in a small jug. Set aside.

NUTRITION: (per serve) 2539kJ; 18.8g fat; 4.8g sat fat; 34.8g protein; 65.8g carbs; 5.7g fibre; 77mg chol; 342mg sodium.

+ VEGETARIAN $3.34 PER SERVE 25 2.5 VEGIES PER SERVE EGG, MUSHROOM AND PESTO TARTS

+ VEGETARIAN

$3.34

PER SERVE

25

2.5

VEGIES PER

SERVE

EGG, MUSHROOM AND PESTO TARTS

SERVES 4 (MAKES 4) PREP 10 MINUTES

COOK 15 MINUTES

2

sheets frozen puff pastry, partially thawed

8

eggs

½ small red onion, cut into thin wedges 150g cherry tomatoes, halved ¹⁄ ³ cup grated parmesan

1 tablespoon extra virgin olive oil

200g button mushrooms 200g swiss brown mushrooms, quartered ¹⁄ ³ cup basil pesto Baby rocket, to serve

1 Preheat oven to 220°C/200°C fan-forced.

Line 2 large baking trays with baking paper.

2 Cut each pastry sheet in half to make

4 rectangles. Place 2 pieces of pastry on each prepared tray. Fold edges over on all sides to form a 1.5cm border, pressing firmly to secure. Using a fork, prick bases all over (see Kim’s tips). Carefully crack

32 super food ideas APRIL 2016

2 eggs onto each tart base. Top with onion,

tomato and parmesan. Season with salt and

pepper. Bake for 15 minutes or until filling has set and pastry is puffed and golden.

3 Meanwhile, heat oil in a large frying pan over high heat. Add mushrooms. Cook for

5 minutes or until golden and any liquid has evaporated. Season with salt and pepper.

4 Serve tarts topped with mushrooms, pesto and rocket.

NUTRITION: (per serve) 2421kJ; 35.3g fat; 12.3g sat fat; 25.5g protein; 37.6g carbs; 5g fibre; 402mg chol; 740mg sodium.

Kim says:

+ FOR THE EGG, MUSHROOM AND PESTO

TARTS: Pricking the bases with a fork stops them from puffing up during cooking.

+ FOR THE DUKKAH-CRUSTED CHICKEN,

CRUNCHY APPLE AND ICEBERG SALAD: To save time, use a prepared dukkah mixture. They’re available in the herb and spice aisle of supermarkets and gourmet delis.

DUKKAH-CRUSTED CHICKEN, CRUNCHY APPLE AND ICEBERG SALAD

SERVES 4 PREP 10 MINUTES

COOK 20 MINUTES

1

cup raw cashews

1

tablespoon cumin seeds

2

teaspoons ground coriander

2

tablespoons sesame seeds

1

teaspoon sea salt

½

cup plain flour

²⁄ ³ cup plain Greek-style yoghurt

4 (150g each) chicken breast fillets Olive oil cooking spray

500g baby potatoes, quartered ¾ cup frozen peas

2

tablespoons lemon juice

2

tablespoons chopped fresh chives

1 iceberg lettuce, cut into wedges ¹⁄ ³ cup fresh mint leaves

1 red apple, cored, cut into thin wedges

½ red onion, thinly sliced

1 Preheat oven to 230°C/210°C fan-forced.

Line a large baking tray with baking paper.

2 Place cashews in a small food

processor. Pulse until finely chopped. Transfer to a large bowl. Add cumin, coriander, sesame seeds and sea salt. Mix well to combine (see Kim’s tips).

3 Place flour on a large plate. Season

with salt and pepper. Combine ½ the yoghurt and 2 tablespoons water in a bowl. Working with 1 piece at a time, toss chicken in flour, shaking off excess. Dip in yoghurt mixture, allowing excess to drain. Transfer to prepared tray. Sprinkle with nut mixture,

pressing to secure. Spray liberally with oil.

4 Bake for 20 minutes until chicken is golden and cooked through.

5 Meanwhile, cook potato in a medium

saucepan of boiling water for 10 minutes

or until tender, adding peas during the last 2 minutes of cooking time. Drain. Rinse under cold water. Drain.

6 Combine remaining yoghurt, lemon

juice and chives in a small jug to make a dressing. Season with salt and pepper. Slice chicken. Place potato, peas, chicken, lettuce, mint, apple and onion on a serving platter. Drizzle with dressing. Serve.

NUTRITION: (per serve) 2852kJ; 29.3g fat; 6.8g sat fat; 51.6g protein; 46.5g carbs; 9g fibre; 97mg chol; 689mg sodium.

DUKKAH-CRUSTED

CHICKEN, CRUNCHY

DUKKAH-CRUSTED CHICKEN, CRUNCHY THE INFO $5.64 PER SERVE 30 5 VEGIES PER SERVE THIS MONTH LAST-MINUTE

THE INFO

$5.64

PER SERVE

30

5

VEGIES PER

SERVE

THIS MONTH LAST-MINUTE MEALS

THIS MONTH LAST-MINUTE MEALS

SPEEDY TUNA RISOTTO

SERVES 4 PREP 5 MINUTES

COOK 20 MINUTES

1

tablespoon extra virgin olive oil

1

small red onion, chopped

1

garlic clove, crushed

2

cups white medium-grain rice

¼

cup tomato paste

4

cups chicken stock

¼

cup boiling water

1½ cups frozen peas ½ cup finely grated parmesan, plus extra to serve 425g can tuna in oil, drained, flaked ¹⁄ ³ cup chopped fresh basil, plus extra leaves to serve Sliced red chilli (optional), to serve

1 Heat oil in a large, heavy-based saucepan

over medium-high heat. Add onion. Cook, stirring, for 3 minutes or until starting

to soften. Add garlic. Cook for 30 seconds or until fragrant.

2 Add rice. Stir to coat. Add tomato paste.

Stir to combine. Add stock and boiling water. Season with salt and pepper. Bring to a simmer. Reduce heat to low. Cook,

stirring occasionally, for 15 minutes or until rice is just tender and liquid is absorbed.

3 Add peas and parmesan to risotto. Cook

for 2 minutes or until peas are tender. Remove from heat. Stir in tuna and basil. Serve risotto topped with extra parmesan, basil leaves and chilli, if using.

NUTRITION: (per serve) 2965kJ; 20.6g fat; 6g sat fat; 36.3g protein; 91.5g carbs; 5.4g fibre; 44mg chol; 1835mg sodium.

SPEEDY TUNA

RISOTTO

THE INFO

$3.52

PER SERVE

25

34 super food ideas APRIL 2016

An irresistible range of chef-inspired gourmet recipes

Introducing FANCY FEAST INSPIRATIONS – unique chef-inspired gourmet recipes made with fine delicate cuts of fish or meat, carefully cooked and combined with selected ingredients like vegetables, wholegrain rice or pasta pearls. She will be spoilt for choice with six irresistible recipes, including FANCY FEAST INSPIRATIONS with Tuna, Courgette & Wholegrain Rice.

®

®

PHOTO GETTY IMAGES

THIS MONTH LAST-MINUTE MEALS

KITCHEN MUST-HAVES

With these staples in your pantry, fridge and freezer you’ll

always be able to cook a meal. Check the recipes for specific amounts and ingredients.

IN THE FRIDGE Bacon

IN THE PANTRY Bread

IN THE FREEZER Fresh breadcrumbs

+

+

Our best storage tips:

Butter

Canned legumes

Frozen chips

Store items in clear labelled jars and containers in groups such

Cheese (parmesan,

Canned soup

Frozen pastry

as flours, pasta, rice, sugars, so it’s easy to spot what you have.

tasty and fetta) Chicken

Canned tuna Capers

Frozen vegetables

Remember to put an expiry date on items that you have transferred to jars or containers so you know when to use them by.

Eggs

Cornflour

+

Cut out and keep any cooking instructions you might need – stick

Mayonnaise Mince Sausages Steak Yoghurt, plain

Couscous Dried breadcrumbs Dried herbs and spices Dried lentils

them to the back of the jar or pop them inside.

FRUIT AND VEG Apples Beans Broccoli Capsicum Cucumber Fresh herbs Garlic Ginger Lemons Lettuce Mushrooms Onions Potatoes Pumpkin Rocket Spinach Sweet potato Tomatoes Zucchini

Maple syrup Nuts and seeds Oils and vinegars Pappadums Pasta Pesto Plain flour Rice Stock cubes and liquid stock Tomato paste Worcestershire sauce

36 super food ideas APRIL 2016

®

®

An irresistible range of chef-inspired gourmet recipes

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EGYPTIAN SPICED FISH WRAPS

SERVES 4 PREP 15 MINUTES