Quick Breakfast Taco

Makes: 1 serving
Active time: 15 minutes Total: 15 minutes

Heart Health Diabetes Weight Loss Gluten Free
A smaller cousin of the breakfast burrito, the
breakfast taco made with reduced-fat Ched-
dar and egg substitute is a satisfying and
healthy breakfast option.

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat
Cheddar cheese
1/2 cup liquid egg substitute, such as
Egg Beaters

METHOD
1. Top tortillas with salsa and cheese. Heat in
the microwave until the cheese is melted,
about 30 seconds.
2. Meanwhile coat a small nonstick skillet with
cooking spray. Heat over medium heat, add
egg substitute and cook, stirring, until the
eggs are cooked through, about 90 seconds.
Divide the scrambled egg between the tacos.
Per serving: 239 calories; 7 g fat (2 g sat, 2 g
mono); 4 mg cholesterol; 24 g carbohydrate;
0 g added sugars; 21 g protein; 0 g fiber; 426
mg sodium; 560 mg potassium.

Nutrition bonus: Iron (19% daily value); Zinc
(18% dv), Calcium (17% dv), Potassium
(16% dv).
Carbohydrate servings: 11/2
Exchanges: 1 starch, 2 lean meat

Spaghetti bolognaise (serves 4)

Ingredients
2 medium onions
2 sticks of celery
2 medium carrots
1 red pepper
1 clove of garlic
80 g mushrooms
2 tbsp. vegetable oil
400 g extra lean mince
1 tsp. mixed herbs
2 tbsp. tomato puree
400 g can of chopped tomatoes
300 g uncooked wholewheat spaghetti
40 g parmesan
Starter: Small bowl (150g) of vegetable soup from can

Instructions
1. Chop the onion, celery, carrot, red pepper, garlic and mushrooms and
place aside
2. In a saucepan, heat the vegetable oil and add the extra lean mince,
stirring frequently, until the mince is browned and cooked all the way
through
3. Add the vegetables and the garlic and cook for a further five minutes
4. Add the mixed herbs, tomato puree and the tinned chopped tomatoes
and leave to simmer for 20-30 minutes
5. Whilst the bolognaise is simmering, boil the water for the pasta and cook
the wholewheat spaghetti in the unsalted water, according to the pack
instructions
6. Drain the pasta, serve and place the bolognaise mixture on top
7. Finish with a small grating of parmesan cheese

Cajun Chicken Salad

This is not your ordinary chicken salad. Cajun spices up the flavor ante on this chicken salad recipe. This
is a quick easy chicken recipe that you need to try.

Ingredients
 1 1/2 tablespoons lemon juice
 2 cloves garlic, minced
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1/2 cup non-fat plain yogurt
 3 cups cooked chicken, cubed
 1 cup green onions, thinly sliced
1/2 cup green bell pepper, diced
1/2 cup celery, diced
 3 cups fresh tomatoes, diced

Instructions
1. Combine lemon juice, garlic, thyme, salt, pepper and cayenne pepper. Beat in yogurt.
2. Gently fold chicken and onions, peppers and celery into dressing. Chill. Just before serving, fold
in tomatoes.

Buffalo Chicken Salad

Spice makes everything better and chicken salad is no exception. This spicy buffalo chicken salad recipe
is easy to make even if you’ve never done much cooking before. Make it for a party and you’ll be the
hero of the night!

Preparation Time: 24 hr

Ingredients
 2 boneless chicken breasts
 Olive oil
 Durkee’s Red Hot Sauce
 Lemon juice
 Salt and pepper

Instructions
1. Marinate the boneless chicken breasts in Durkee’s Red Hot Sauce and a little olive oil, lemon
juice, salt and pepper.
2. Let the chicken marinade overnight.
3. Preheat oven to 350 degrees F.
4. Bake the chicken at 350 degrees F until cooked through.
5. Let cool and tear into pieces, drizzling more Durkee’s if desired.
6. Toss with chopped celery, and homemade blue cheese dressing (mayonnaise, sour cream,
chopped green onion, salt, pepper, lemon juice, and crumbled blue cheese).

Chicken Curry

• 1 chicken
• 1 large onion
• 1 tomato
• 3 cloves garlic
• 2.5 cm ginger
• 1 tsp cumin seeds (jeera)
• 1 heaped tsp ground cumin
• 2 tsp paprika
• 1 tsp turmeric
• 1/2 tsp chilli powder
• coriander leaves

Method
Joint and skin the chicken then put the pieces to one side.
Chop the onions and fry until lightly browned. Add the cumin
seeds, grated ginger and garlic, and fry for a few minutes.
Add the chicken pieces to the pan and brown. Then add the
rest of the spices and fry for a few minutes.
Add salt, the chopped tomato and some water then bring to the
boil and simmer for at least 1 hour. Garnish with fresh corian-
der leaves.

Tips – You can add potatoes to this curry, or even bulk it out
with a couple of hard boiled eggs.

Tapsilog

A delicious meal composed of fried marinated beef, garlic fried rice, and fried egg. This is best eaten with a saucer of vinegar as dipping sauce for the beef.

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Breakfast

Cuisine: Filipino

Servings: people

Calories: 883kcal

Author: Vanjo Merano

Ingredients

1 lb. beef sirloin sliced thinly
3 pieces eggs
6 tablespoons cooking oil

Tapa marinade

3 tablespoons Knorr Liquid Seasoning
6 cloves crushed garlic
¾ cups pineapple juice
2 tablespoons brown sugar
¼ teaspoon ground white pepper

Sinangag

5 cups leftover rice
1 teaspoon salt
5 cloves garlic crushed

Instructions

Prepare the tapa by placing the beef in a large bowl. Combine with all the tapa marinade ingredients. Mix well and cover the bowl. Place inside the fridge and marinate overnight.
Cook the garlic fried rice (sinangag na kanin) by heating 3 tablespoons cooking oil in a pan. Add crushed garlic. Cook until garlic turns light brown. Add the leftover rice. Stir-fry for 3 minutes.
Season with salt. Continue to stir-fry for 3 to 5 minutes. Set aside.
Start to cook the tapa. Heat a pan and pour the marinated beef into it, including the marinade. Add ¾ cups water. Let the mixture boil. Cover the pan and continue to cook until the liquid reduces to half. Add 3 tablespoons cooking oil into the mixture. Continue to cook until the liquid completely evaporates. Fry the beef tapa in remaining oil until medium brown. Set aside.
Fry the egg by pouring 1 tablespoon oil on a pan. Crack a piece of egg and sprinkle enough salt on top. Cook for 30 seconds. Pour 2 tablespoons water on the side of the pan. Cover and let the water boil. Continue to cook until the egg yolks gets completely cooked by the steam.
Arrange the beef tapa, sinangag, and fried egg on a large plate to form Tapsilog. Serve with vinegar as dipping sauce for tapa.

Nutrition

Baklava CHEESECAKE

PREP: 1 HOUR COOK: 1 HOUR SERVES: 24

INGREDIENTS

ORANGE BLOSSOM
HONEY SYRUP
100g caster sugar
150ml water
125g honey
1 cinnamon stick
20g orange blossom water

FILLING
500g cream cheese, softened
175g caster sugar
250g sour cream
3 eggs, lightly beaten
75g walnuts, toasted and finely
chopped
75g blanched almonds, toasted and
finely chopped
9 sheets filo pastry
75g butter, melted

METHOD
ORANGE BLOSSOM HONEY SYRUP
1. For the Orange Blossom Honey Syrup: Place all
ingredients except orange blossom water in a small
saucepan and stir over medium heat until sugar has
dissolved
2. Simmer for 15-20 minutes or until syrup has reduced
and thickened. Discard cinnamon stick and stir in
orange blossom water. Cool

FILLING
1. Beat cream cheese with an electric mixer (paddle
attachment) on low speed until just smooth. Add
sugar and beat until combined. Add sour cream, eggs
and mix until just combined. Set aside
2. Mix 90ml of honey syrup with the walnuts and
almonds to combine. Set aside
3. Layer 5 sheets of filo pastry on top of each other,
brushing well between each layer with butter. Ease
pastry into the base and sides of a buttered and lined
20cm x 30cm slab pan; trimming as required
4. Pour in half of the cheesecake batter and spoon over
the half the syrup nuts; repeat again. Swirl with a
butter knife to roughly mix
5. Make 2 piles of 2 sheets each with remaining filo
pastry, brushing well between each layer with melted
butter
6. Cut each pile into 8 lengthwise. Scrunch the filo
pastry and place in a single layer on top of the batter
to cover
7. Bake at 160°C for 40-45 minute or until just set.
Remove from oven and drizzle with remaining syrup.
Serve warm or cold

Recipe by The Dairy Kitchen legendairy.com.au

Baked Vanilla & Ricotta Tart WITH STAR ANISE CITRUS

PREP: 25 MINS COOK: 40 MINS + COOLING SERVES: 12

INGREDIENTS
600g wedge ricotta cheese
½ cup reduced fat vanilla yogurt
3 eggs, lightly beaten
¼ cup caster sugar
2 teaspoons vanilla
600g citrus fruit eg oranges, ruby
grapefruit, mandarins
1 star anise
¾ cup reduced fat vanilla yoghurt,
extra
Mint leaves, to decorate

METHOD
1. In a food processor, combine ricotta, yoghurt, eggs,
sugar and vanilla until very smooth and creamy. Pour
into a baking paper lined 23-24cm spring form pan
2. Bake at 150°C for 30 minutes or until just firm, turn off
oven and allow cake to cool in the oven for 1 hour, stand
at room temperature for ½ hour and then refrigerate
until cold
3. Peel and segment the citrus fruits over a bowl to collect
the juice, then squeeze any remaining juice out of the
leftover membrane etc
4. Place the juice and star anise in a small saucepan and
boil until slightly reduced and thickened. Pour the hot
syrup over the segments and chill until required
5. Remove the cheesecake from the pan and place on a
serving platter, top with fruit, syrup and mint leaves.
Serve slices of the tart with extra yoghurt dolloped on
the side

TIPS & HINTS
To segment citrus fruit, first peel the fruit removing any pith.
Slide a small paring knife between each segment and the
connective membrane, until you hit the middle of the fruit,
turn the knife around on itself, hooking around the bottom
of the segment and slip the knife up the otherside of the
segment to remove.

Frozen LEMON MERINGUE

PREP: 30 MINS COOK: 1 HOUR SERVES: 8-10

“This delicious frozen lemon meringue is my all time go to gluten free recipe,
which I like to change sometimes by experimenting with different toppings and
flavours. Once made, it is stored in the freezer and then taken out approximately
20 minutes before serving.” Vivienne Polak

INGREDIENTS
MERINGUE DISCS
4 egg whites
¼ teaspoon cream of tartar
2 teaspoons cornflour (cornstarch)
225g (8 oz) caster (superfine) sugar

LEMON CUSTARD
4 egg yolks
125g (4 ½ oz) caster (superfine) sugar
125ml (½cup) lemon juice
Finely grated zest of 2 lemons
300ml (1 ⅓ cups) thickened (whipping) cream

LEMON SYRUP (OPTIONAL)
Finely grated zest of ½ lemon
60ml (¼ cup) lemon juice, strained
2 tablespoons sugar

METHOD
MERINGUE DISCS
1. Start this recipe the day before serving.
Preheat the oven to 150°C (300°F/Gas 2)
2. Line two baking trays with baking paper
which have been marked with three
20cm (8 inch) diameter circles or 28 x
12cm (11 x 4 inch) rectangles
3. To make the meringue discs, sprinkle the
egg whites with the cream of tartar and
whisk until stiff. Mix the cornflour with
the sugar, then add to the egg whites, 1
tablespoon at a time, whisking well after
each addition
4. Whisk for a few more minutes until thick
and glossy. Using a spatula, spread the
meringue inside the marked outlines,
smoothing out to the edges
5. Place in the oven, reduce the
temperature to 140°C (275°F/Gas 1) and
bake for 1 hour, or until the meringue
discs are crisp to touch and will lift off
the paper easily. Place on a wire rack to
cool completely

LEMON CUSTARD
1. Start making the lemon custard as soon
as the meringues go in the oven, as it
must be quite cold before the cream is
folded in
2. Put the egg yolks and sugar in a heavy-
based saucepan over a low heat, mix
until smooth and well combined, then
add the lemon juice and zest
3. Continue to stir constantly until the
mixture thickens and coats the back of a
spoon, about 10-15 minutes

4. Remove from the heat and stir for
another minute. Pour into a bowl and
refrigerate until completely cold, or
place over a bowl of ice to cool faster
5. In a separate bowl, whip the cream until
firm, then gently fold it into the cooled
lemon custard one spoon at a time, until
combined. Refrigerate until needed
6. Set aside the best meringue disc to
be the top. To assemble, place one
meringue disc on a piece of baking paper
and top it with half of the lemon custard.
7. Do not spread the custard all the way to
the edge; when you place the next disc
on top, it will spread
8. Repeat with another layer of meringue
and the remaining filling, then top with
the final meringue layer. Wrap gently
in foil then freeze for several hours or
overnight. This can be done several
days ahead

LEMON SYRUP (OPTIONAL)
1. To make the lemon syrup, combine
all the syrup ingredients in a small
saucepan, stirring over low heat until
the sugar dissolves
2. Simmer, without stirring, for about 5
minutes, or until slightly thickened and
tacky. Allow to cool to room temperature
3. Remove the lemon meringue from the
freezer 30 minutes before serving.
Drizzle the lemon syrup over the top

Magic Beesting CUSTARD CAKE

PREP: 20 MINS COOK: 1 HOUR 15 MINS SERVES: 8-10

This impressive cake is absolutely magic, one thin milky batter separates into
three unique textures in the oven, a firmer thick batter at the bottom, creamy
custard in the centre and a spongey cake topping. Sounds impossible?
You’ll just have to try it! Serve this cake with fresh berries or citrus.

INGREDIENTS
CAKE
4 eggs, separated
1 ¼ cups caster sugar
2 teaspoons vanilla extract
1 tablespoon water
125 g butter, melted
¾ cup plain flour
2 cups (500 ml) full cream milk,
lukewarm

HONEY SYRUP
⅓ cup sugar
⅓ cup water
2 tablespoons honey
½ cup flaked almonds, toasted

METHOD
CAKE
1. Preheat an oven to 160°C (140°C fan forced). Line the
base and sides of a 20cm round cake pan
2. In a clean mixing bowl, beat egg whites with an electric
mixer until firm peaks form. Set aside
3. In a separate bowl, beat the egg yolks, sugar, vanilla
and water with an electric mixer over high speed for 5
minutes or until mixture is light and fluffy. Gradually add
in the butter until mixed through
4. Reduce mixer speed to low, add flour and mix in until
just combined. Gradually beat in the lukewarm milk until
incorporated. Gently fold in beaten egg whites with a
large metal spoon
5. Pour mixture into pan and bake for 1 hour 10 minutes or
until the top is golden, and the centre is slightly wobbly.
Cool in the pan until completely cold

HONEY SYRUP
1. Combine sugar, water and honey in a small saucepan. Stir
over medium heat until sugar has dissolved. Bring to the
boil, reduce heat and simmer for 15-20 minutes or until
thickened into a syrup. Allow to cool to room temperature
2. Sprinkle almonds over cake and drizzle with syrup, then
serve

TIPS & HINTS
When adding beaten egg whites to batter, begin by stirring
one spoonful of the beaten egg white into the mix. It will
lighten the batter and make it more accepting of the
remaining egg white when you gently fold it in.