Home Cook Recipe Book

CONTENTS Dinner3 Dessert7 Index11

DINNER

Quick mu shu pork4 2 tablespoons peanut or canola oil 600g pork stir-fry strips 1/4 cup (60ml) reduced-salt soy sauce 2 tablespoons Chinese rice wine* (shaohsing) 2 tablespoons oyster sauce 1 large carrot, cut into thin matchsticks 1 red capsicum, thinly sliced 100g fresh shiitake mushrooms 6 spring onions, thinly sliced 1/4 small Chinese cabbage (wombok), finely shredded 2 teaspoons sesame oil Preparation: 10 minutes Cooking: 10 minutes Serves: 4 ingredients 1 Heat 2 teaspoons of peanut oil in a wok over high heat. Stir-fry half the pork for 1 minute or until browned. Transfer to a bowl. Repeat with another 2 teaspoons of peanut oil and the remaining pork. Add soy, wine and sauce to pork in the bowl. 2 Heat remaining tablespoon of peanut oil over high heat. Stir-fry carrot, capsicum and shiitakes for 1 1/2 minutes. Add spring onion, cabbage and pork mixture and stir-fry for 2 minutes or until liquid is almost evaporated and cabbage has just wilted. Remove from heat, stir in sesame oil and serve topped with extra spring onion. Energy 1415kJ Fat saturated 2.70g Fat Total 15.41g Carbohydrate sugars 0g Carbohydrate Total 10.00g Dietary Fibre 2.90g Protein 36.30g Cholesterol mg Sodium mg All nutrition values are per serve.

Baked Indian fish pilaf5 3 teaspoons chicken stock powder 3 1/4 cups boiling water 1 tablespoon olive oil 1 brown onion, finely chopped 1/3 cup tikka masala curry paste 1 1/3 cups SunRice Basmati Rice 450g frozen barramundi fish fillets, thawed, cut into 2.5cm pieces 1 cup frozen peas 100g baby spinach Pappadums or naan bread, to serve Preparation: 15 minutes Cooking: 35 minutes Serves: 4 ingredients 1 Preheat oven to 190C/170C fan-forced. 2 Combine stock powder and boiling water in a jug. Heat oil in a large, heavy-based, non- stick flameproof casserole dish over medium heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add curry paste. Stir for 1 minute or until fragrant. Add rice. Stir to coat. Add 3 cups stock mixture. Bring to the boil. Cover. Transfer to oven. Bake for 20 minutes. 3 Stir in fish, peas and remaining stock. Cook, covered, for 10 minutes or until fish is just cooked through. Gently stir in spinach. Cover. Set aside for 3 to 5 minutes or until spinach has wilted. Serve with pappadums or naan bread. All nutrition values are per serve. Energy 2096kJ Fat saturated 2.00g Fat Total 13.00g Carbohydrate sugars 4.00g Carbohydrate Total 61.00g Dietary Fibre 5.00g Protein 31.00g Cholesterol 61.00mg Sodium mg

One-pot sausage stew 6 1 tablespoon olive oil 500g extra-lean beef chipolata sausages 1 medium brown onion, halved, sliced 2 garlic cloves, crushed 400g can cannellini beans, drained, rinsed 800g can diced tomatoes 1/4 cup barbecue sauce 1 tablespoon brown sugar Chopped fresh flat-leaf parsley leaves and crusty bread, to serve Preparation: 10 minutes Cooking: 43 minutes Serves: 4 ingredients 1 Heat half the oil in a large, heavy-based saucepan over medium-high heat. Cook sausages, in batches, turning, for 5 to 6 minutes or until browned all over. Transfer to a plate. 2 Heat remaining oil in pan. Add onion and garlic. Cook, stirring, for 5 to 6 minutes or until onion has softened. Add beans, tomato, barbecue sauce and sugar. Return sausages to pan. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 25 minutes or until sausages are cooked through and sauce thickened. Sprinkle with parsley. Serve with bread or mashed potato. All nutrition values are per serve. Energy 2078kJ Fat saturated 13.00g Fat Total 32.00g Carbohydrate sugars 18.00g Carbohydrate Total 27.00g Dietary Fibre 9.00g Protein 21.00g Cholesterol 71.00mg Sodium mg

DESSERT

Apricots in rosewater syrup with cinnamon ricotta8 12 just-ripe apricots, halved, stones removed 100g (1/2 cup) caster sugar 80ml (1/3 cup) cold water 1 tablespoon rosewater essence (Queen brand) 160g fresh ricotta 60ml (1/4 cup) milk 1/2 teaspoon ground cinnamon 50g pistachios, shelled, coarsely chopped Preparation: 15 minutes Cooking: 20 minutes Serves: 4 ingredients 1 Fill a large heatproof bowl with cold water. Place the apricots, 70g (1/3 cup) sugar, water and rosewater essence in a medium saucepan over medium-high heat. Bring to the boil. Reduce heat to low and simmer, stirring occasionally, for minutes or until apricots soften and the syrup thickens slightly. Remove from heat and place the base of the saucepan in the bowl of cold water. Set aside for 10 minutes to cool. 2 Meanwhile, use an electric beater to beat remaining sugar, ricotta, milk and cinnamon in a bowl until smooth. Divide apricots among serving bowls and drizzle with syrup. Spoon over the ricotta mixture and sprinkle with pistachios. All nutrition values are per serve. Energy 1073kJ Fat saturated 3.00g Fat Total 10.00g Carbohydrate sugars 33.00g Carbohydrate Total 33.00g Dietary Fibre 3.00g Protein 7.00g Cholesterol 19.00mg Sodium 55.93mg

Strawberry vanilla whip9 1 x 250g punnet strawberries, hulled, washed, thinly sliced 2 teaspoons caster sugar 300g lactose-free vanilla frozen dessert (Fruccio brand), softened slightly Preparation: 30 minutes Serves: 4 ingredients 1 Reserve 1/3 cup of the strawberries. Combine the remaining strawberries and sugar in a large bowl. Add the frozen dessert and use a metal spoon to fold until just combined. Spoon among four 125ml (1/2-cup) capacity ramekins and smooth the surface. Cover with foil and place in the freezer for 20 minutes to set. 2 Turn desserts onto serving plates and garnish with the reserved strawberries. Serve immediately. All nutrition values are per serve. Energy 531kJ Fat saturated 1.00g Fat Total 2.00g Carbohydrate sugars 23.00g Carbohydrate Total 24.00g Dietary Fibre 1.00g Protein 3.00g Cholesterol 4.00mg Sodium 29.25mg Plain vanilla ice-cream can substitute the lactose-free vanilla frozen dessert

Tropical fruit salad10 1 pineapple, peeled, chopped 2 mangoes, peeled, chopped 3 kiwifruit, peeled, chopped 2 bananas, peeled, chopped 1 bunch black grapes 8 fresh or canned lychees 3 passionfruit, halved, pulp removed Preparation: 15 minutes Serves: 6 ingredients 1 Combine pineapple, mangoes, kiwifruit, bananas and grapes in a large bowl. 2 Peel and discard skins and seeds from lychees (if fresh). Add to fruit salad with passionfruit pulp. Toss gently to combine All nutrition values are per serve. Energy 737kJ Fat saturated - Fat Total 1.00g Carbohydrate sugars 35.00g Carbohydrate Total 36.00g Dietary Fibre 8.00g Protein 3.00g Cholesterol - Sodium 8.12mg Simple add your favourite fruit combinations.

INDEX Quick mu shu pork4 Baked Indian fish pilaf5 One-pot sausage stew6 Apricots in rosewater syrup with cinnamon ricotta8 Strawberry vanilla whip9 Tropical fruit salad10