Receipes

LEAN BURGER

INGREDIENTS:
•Olive oil cooking spray
• 1 slice whole-grain bread, torn into 1-inch squares

• 2 tbsp low-fat milk (or enough to slightly dissolve bread)
• 1 lb extra-lean ground beef
• Sea salt, ground black pepper or other burger seasonings, to taste
• 4 1-oz slices reduced-fat Swiss cheese
• 4 whole-wheat hamburger buns
• 1 tsp olive oil
• 1/2 sweet onion, sliced

INSTRUCTIONS:
1.Ensure you have 2 racks in oven and preheat oven to 350°F. Line a rimmed baking sheet with foil and mist with cooking spray.
2.In a small bowl, add bread. Add milk, 1/2 tbsp at a time, mixing into bread to create a paste (do not over mix; there may be milk left depending on bread).
3.Place beef into a medium bowl. Add bread-milk paste and thoroughly work into beef using your hands. Sprinkle beef mixture with desired seasonings. Divide mixture into quarters and form each portion into a patty.
4.Place burgers on baking sheet and cook to desired doneness on bottom rack, flipping once, about 12 to 15 minutes for medium-well. About 2 minutes before removing burgers from oven, top each with 1 slice cheese and place buns on top rack to toast, being careful not to let them burn.
5.Meanwhile, heat oil in a small skillet on medium-high. Add onion and sauté until translucent. Remove and set aside.
6.Remove burgers from oven, place on buns and top with onion. If desired, garnish burgers with your favorite veggies such as chopped tomatoes and sprouts (shown here).

Nutrients per burger: Calories: 328, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 3.5 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4 g, Sugars: 5 g, Protein: 35 g, Sodium: 405 mg, Cholesterol: 70 mg


Lamb Cutlets with Green Beans

Preparation Time
5 minutes


Cooking Time
15 minutes

Ingredients (serves 4)
1 tbs finely chopped fresh rosemary
2 tsp wholegrain mustard
1 1/2 tbs olive oil
12 (about 550g) lamb cutlets, excess fat trimmed
Salt & freshly ground black pepper
250g green beans, topped
1 small garlic clove, crushed
1 tbs fresh lemon juice


Method
Preheat a barbecue plate or frying pan over medium-high heat. Combine the rosemary, mustard and 1 tbs of the oil in a bowl. Add the lamb and turn to coat. Season with salt and pepper. Cook lamb for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for 5 minutes to rest.

Meanwhile, cook the beans in a saucepan of salted boiling water for 1 minute or until bright green and tender crisp. Drain.

Heat remaining oil in pan over high heat. Add beans, and garlic and cook, stirring, for 2-3 minutes or until heated through. Add the lemon juice and season with salt and pepper.

Camembert Stuffed Pork

Ingredients (serves 4)

2 tbs Tru-Blue garlic butter
8 pork medallions with cracked black pepper
1 bunch Dutch carrots, trimmed, peeled
1 bunch asparagus, woody ends trimmed
150g Tasmanian Heritage Camembert, thinly sliced
1/4 cup (30g) chopped walnuts

Method
Cut the pork fillets in half horizontally and fill with the cheese slices. Heat a chargrill pan over medium-high heat. Melt half of the garlic butter and add the pork to the pan. Cook for 2-3 minutes each side. Transfer to a plate and cover.

Meanwhile, cook the carrots in a large frying pan of boiling water, or steam for 2 minutes. Add the asparagus and cook for a further 3-4 minutes or until just tender. Drain. Toss with the remaining garlic butter.

Serve the pork with the carrots and asparagus and scattered with walnuts.

Keep warm this winter with our selection of casseroles, slow cooker recipes, soup recipes and pasta bakes.

Chicken and Dumpling Soup

Prep: 20 min. + cooling Cook: 2-3/4 hours Yield: 12 Servings


Ingredients
•1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up
•2-1/4 quarts cold water
•5 chicken bouillon cubes
•6 whole peppercorns
•3 whole cloves
•1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
•1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
•1-1/2 cups chopped carrots
•1 cup fresh or frozen peas
•1 cup chopped celery
•1 cup chopped peeled potatoes
•1/4 cup chopped onion
•1-1/2 teaspoons seasoned salt
•1/4 teaspoon pepper
•1 bay leaf

•DUMPLINGS:
•2 cups all-purpose flour
•4 teaspoons baking powder
•1 teaspoon salt
•1/4 teaspoon pepper
•1 egg, beaten
•2 tablespoons butter, melted
•3/4 to 1 cup milk
•Snipped fresh parsley, optional

Directions
•Place the chicken, water, bouillon, peppercorns and cloves in a stockpot. Cover and bring to a boil; skim foam. Reduce heat; cover and simmer 45-60 minutes or until chicken is tender. Strain broth; return to stock pot.
• Remove chicken and set aside until cool enough to handle. Remove meat from bones; discard bones and skin and cut chicken into chunks. Cool broth and skim off fat.
• Return chicken to stockpot with soups, vegetables and seasonings; bring to a boil. Reduce heat; cover and simmer for 1 hour. Uncover; increase heat to a gently boil. Discard bay leaf.
• For dumplings, combine dry ingredients in a medium bowl. Stir in egg, butter and enough milk to make a moist stiff batter. Drop by teaspoonfuls into soup. Cover and cook without lifting the lid for 18-20 minutes. Sprinkle with parsley if desired. Yield: 12 servings (3 quarts).

Nutritional Facts 1 serving (1 cup) equals 333 calories, 14 g fat (5 g saturated fat), 79 mg cholesterol, 1,447 mg sodium, 28 g carbohydrate, 3 g fiber, 22 g protein