Wednesday, June 19, 2013

Lemon and Coconut Slice

75g reduced-fat spread
300g lite sweetened condensed milk
1 lemon, zest and juice
150g crushed arrowroot biscuits 
1 cup rolled oats
1/2 cup desiccated coconut
4 tablespoons icing sugar
1 tablespoon lemon juice

Line a 17cm x 27cm slice tin with non-stick baking paper. Microwave spread and condensed milk in a microwave-proof bowl, using 50% power setting, for 2 minutes until spread has melted. Quickly stir in lemon juice and zest then mix well until smooth.

In a large bowl combine all the dry ingredients and pour lemon mixture on top. Mix well and press into slice tin.

Combine icing ingredients then drizzle over slice base.

Refrigerate for 1 hour or until slice is completely set. Cut into 20 slices. Store in an airtight container for 3-5 days.

Nutrition Facts
Energy: 560kJ
Calories: 134cal
Protein: 3g
Fat: 5g
- saturated: 2g
Carbohydrates: 20g
- sugars: 13g
Dietary Fibre: 1g
Sodium: 40mg
Calcium: 60mg
Iron: 0.5mg


Thursday, June 13, 2013

Grilled Shrimp & Asparagus Skewers

8 asparagus spears, trimmed of woody ends
8 skewers
16 medium raw shrimp, deveined and peeled
8 cherry tomatoes
1 Tbsp (15 mL) extra virgin olive oil
1/2 lemon
Pinch chili flakes

Preheat grill to medium-high. 

In a small pot, boil some water and blanch asparagus for two minutes. 

Remove and cool under cold water. 

Cut each into three pieces. Spear one piece of asparagus on a skewer, followed by shrimp, cherry tomato, asparagus, shrimp and finally asparagus. 

Repeat for each skewer. 

Brush with olive oil, and season with salt and pepper. 

Grill for two minutes on each side, or until shrimp is pink. 

Remove from grill, squeeze lemon juice overtop and sprinkle with chili flakes.

Makes eight skewers. 
Per skewer: 35 calories, 3 g protein, 2 g fat (0 g saturated fat), 2 g carbohydrates, 1 g fibre, 18 mg cholesterol, 19 mg sodium


Saturday, June 8, 2013

Quinoa Tabbouleh

1 3/4 cups water 
1 cup uncooked quinoa 
1/2 cup coarsely chopped seeded tomato 
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber 
1/4 cup fresh lemon juice
2 tablespoons chopped green onions 
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion 
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper 

Combine water and quinoa in a medium saucepan; bring to a boil. 

Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. 

Stir in tomato and remaining ingredients. 

Cover; let stand 1 hour. 

Serve chilled or at room temperature.


Sunday, June 2, 2013

Crunchy Peanut Butter Thins

Nonstick baking spray
1/2 cup all-purpose flour
1/2 cup whole wheat or white whole wheat flour
1/4 cup rolled oats
1 tablespoon wheat germ
2 teaspoons chia seeds, optional
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/3 cup creamy natural peanut butter
1/3 cup packed light brown sugar
3 tablespoons vegetable oil
1 large egg white
1 ounce bittersweet chocolate, melted (about 2 small squares)
Preheat the oven to 350 degrees F. Line a 9-by-13-inch baking dish with aluminum foil with a 1-inch overhang on all sides. Spray lightly with baking spray.

Combine both flours, oats, wheat germ, chia seeds if using, salt and cinnamon in a medium bowl. Set aside.

Combine the peanut butter, brown sugar, vegetable oil and egg white in another medium bowl. Beat with a hand mixer until creamy, about 2 minutes. Add the dry ingredients and beat on low until a wet and sandy mixture that holds together when squeezed. Turn the dough out into the prepared pan and press into an even layer. Bake until golden, 25 to 30 minutes. Let cool completely. Drizzle with the chocolate. Let the chocolate harden and break into eighteen 2-inch even pieces.

Per serving: Calories: 106; Total Fat: 5.5 grams; Saturated Fat: 1 gram; Protein: 3 grams; Total carbohydrates: 12 grams; Sugar: 5 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 76 milligrams

Copyright 2012 Television Food Network, G.P. All rights reserved.


Marbled Banana Bread

Nonstick cooking spray
3/4 cup all-purpose flour, plus extra for dusting the pan
2 ounces bittersweet chocolate, chopped
2 medium very ripe bananas
2/3 cup sugar
1/4 cup canola oil
2 large eggs
3/4 cup white whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/2 cup buttermilk
1 teaspoon vanilla extract

Preheat the oven to 350 degrees F. Lightly mist a 9-by-5-inch metal loaf pan with nonstick cooking spray and dust well with all-purpose flour to cover the pan completely, tapping out the excess.

Put the chocolate in a medium microwave-safe bowl and microwave on high in 30-second intervals, stirring, until melted and smooth, 1 minute to 1 minute 30 seconds. Set aside to cool slightly while preparing the batter.

Combine the bananas and sugar in a large bowl and mash with a potato masher or fork until mostly smooth with just a few small pieces of banana left. Add the oil and eggs and stir until combined. Using a wooden spoon or rubber spatula, mix in both flours, the baking powder, baking soda and salt. Stir in the buttermilk and vanilla.

Stir 1 cup batter into the melted chocolate. Fill the loaf pan with half the banana batter and then half the chocolate batter. Repeat the layers and gently swirl together using a spoon or knife. Bake until golden brown on top and a toothpick inserted in the center comes out clean, about 45 minutes.

Cool in the pan 15 minutes, and then turn out onto a wire rack to cool completely. Serve warm or at room temperature.

Cook's Note: To prepare your loaf pan for baking, you can also use a nonstick spray with flour already in it. Flouring the pan helps the bread rise well and prevents any collapse after it comes out of the oven.

Per serving: Calories: 203; Total Fat 8 grams; Saturated Fat: 2 grams; Protein: 4 grams; Total carbohydrates: 31 grams; Sugar: 16 grams Fiber: 2 grams; Cholesterol: 32 milligrams; Sodium: 212 milligrams

Copyright 2012 Television Food Network, G.P. All rights reserved.


Grilled Vegetable Salad

2 to 3 tablespoons olive oil, plus more for greasing
8 ounces baby bella mushrooms, stems trimmed and caps halved
1 red onion, cut into 1/4-inch-thick rings
1 red bell pepper, cut into 1/4-inch-wide strips
1 zucchini, cut crosswise into 1/4-inch-thick slices
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried oregano
5 cloves garlic, finely chopped

Grease the grill pan by brushing it with some oil. Preheat to medium-high heat.

Combine the mushrooms, onions, bell peppers and zucchini in a shallow dish. Whisk together the vinegar, salt, black pepper, oregano and garlic in a large bowl. Whisk in the 2 to 3 tablespoons oil to make the marinade. Add the vegetables to the marinade and let stand while the grill pan heats up.

Place the vegetables on the grill. Turn the vegetables once until they are all slightly charred and cooked through, about 20 minutes. Place the vegetables back into a large bowl with any leftover marinade. Toss and serve.

2 strips low-sodium bacon
1/2 cup ice cubes
1/2 medium red onion, thinly sliced
1/2 cup buttermilk
1/3 cup reduced-fat sour cream
1/4 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
Kosher salt and freshly ground black pepper
6 1/2 cups broccoli florets (about 1 pound), cut into bite-size pieces
1/3 cup golden raisins
2 tablespoons salted roasted sunflower seeds

Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, and reserve 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve.

Combine 1 cup water, the ice cubes and onions in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, and then drain and pat dry.

Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour or up to 4 hours.

Before serving, toss well and season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.

Per Serving: Calories: 107; Total Fat: 4.5 grams; Saturated Fat:2 grams; Protein: 5 grams; Total carbohydrates: 14 grams; Sugar: 7 grams; Fiber: 3 grams; Cholesterol: 9 milligrams; Sodium: 198 milligrams

Copyright 2012 Television Food Network, G.P. All rights reserved.