BROCCOLI, CARROT AND BRUSSEL SPROUT SAUTE
14 May 2019
Ingredients
- 250g Carrots
- 250g Brussel Sprouts
- 200g Broccoli
- 50g Butter
- 2 tbsp Finely Chopped Sage
- 100ml Vegetable Stock
- ½ Orange Finely Grated
Instructions
1. Prepare the carrots by trimming the tops and cutting them in quarters lengthwise.
4. Add the carrots, brussels and sage and sauté for about 5 minutes before adding the stock.
5. Bring to the boil and cook gently for a few minutes.
6. Add the broccoli and toss all of the vegetables around the pan for up to 5 minutes until they’re tender.
7. Stir in the zest, season with salt and pepper and serve straight away.
Enjoy!
Thank you food-mag.co.uk for this delicious recipe.
- 250g Carrots
- 250g Brussel Sprouts
- 200g Broccoli
- 50g Butter
- 2 tbsp Finely Chopped Sage
- 100ml Vegetable Stock
- ½ Orange Finely Grated
Instructions
1. Prepare the carrots by trimming the tops and cutting them in quarters lengthwise.
- 2. Halve the brussel sprouts and broccoli florets.
4. Add the carrots, brussels and sage and sauté for about 5 minutes before adding the stock.
5. Bring to the boil and cook gently for a few minutes.
6. Add the broccoli and toss all of the vegetables around the pan for up to 5 minutes until they’re tender.
7. Stir in the zest, season with salt and pepper and serve straight away.
Enjoy!
Thank you food-mag.co.uk for this delicious recipe.
30 May 2018
PUMPKIN AND LEAFY GREEN FRITTATA
Ingredients
- 500 g Butternut Pumpkin or Crown Pumpkin cut into small 1-2cm cubes
- 1 large Red Onion cut into 2cm chunks
- 1 tbsp Olive Oil
- 2 tbsp Liquid Honey
- 2 Cloves Chopped Garlic
- 120gm Silverbeet, Kale or Spinach leaves with tough stalks removed and chopped
- 6 Eggs
- ½ Cup Milk
- ½ Cup Cream
- 200gm Feta Cheese
- 2 tsp chopped Thyme
- ½ tsp Chilli Flakes (optional)
- ½ cup sliced Sundried Tomatoes
- pinch of Salt
Instructions
- 500 g Butternut Pumpkin or Crown Pumpkin cut into small 1-2cm cubes
- 1 large Red Onion cut into 2cm chunks
- 1 tbsp Olive Oil
- 2 tbsp Liquid Honey
- 2 Cloves Chopped Garlic
- 120gm Silverbeet, Kale or Spinach leaves with tough stalks removed and chopped
- 6 Eggs
- ½ Cup Milk
- ½ Cup Cream
- 200gm Feta Cheese
- 2 tsp chopped Thyme
- ½ tsp Chilli Flakes (optional)
- ½ cup sliced Sundried Tomatoes
- pinch of Salt
Instructions
- Heat oven to 200C.
- Toss butternut/pumpkin and red onion with olive oil and honey on prepared oven tray. Season with salt and pepper and roast for 20-30 minutes or until soft and slightly caramelised.
- Heat a drizzle of olive oil in a large heavy-based frying pan with high sides. Sizzle garlic for 30 seconds, then add silverbeet (or preferred green leaves) and cook for a further 2-3 minutes or until wilted — add a couple of tablespoons of water and place a lid on top of the pan to help create steam to cook the greens through.
- Lightly whisk eggs, milk, cream, salt, feta, thyme and chilli flakes together.
- Toss roast butternut/pumpkin and onion with silverbeet inside the fry pan, and pour over the egg mixture. Scatter over sundried tomatoes. Bake for 20-30 minutes or until frittata is puffed and golden. Stand frittata in the pan for 10 minutes, before serving. Serve with a leafy green salad on the side. Yum!
Thank you Bite.co.nz for this delicious recipe.
FISH TACOS WITH MANGO SALSA
1 August 2017
Ingredients
500gm of your favourite firm white fish
1 tablespoon Cajun seasoning
1 teaspoon salt
Mango Salsa
1 ripe mango peeled and diced
1/2 cup minced coriander
1/2 cup red onion minced
1/4 cup fresh lime juice (1-2 limes)
Optional minced jalapeno (remove seeds and stem for mild salsa)
salt and pepper to taste
1 teaspoon oil
12 corn tortillas
Instructions
500gm of your favourite firm white fish
1 tablespoon Cajun seasoning
1 teaspoon salt
Mango Salsa
1 ripe mango peeled and diced
1/2 cup minced coriander
1/2 cup red onion minced
1/4 cup fresh lime juice (1-2 limes)
Optional minced jalapeno (remove seeds and stem for mild salsa)
salt and pepper to taste
1 teaspoon oil
12 corn tortillas
Instructions
- Pre-heat grill on high. Line a tray with foil and spray with lightly brush with oil.
- Sprinkle fish with Cajun seasoning and salt. Arrange prepared fish filets in a single layer and grill until fish is golden brown and flakes easily with a fork, about 6-8 minutes.
- While the fish is grilling, prepare the mango salsa by tossing together all ingredients in a bowl. Season with salt and pepper to taste.
- Remove the fish from the grill to a plate and flake into bite-sized pieces with a fork.
- To prepare the corn tortillas, heat oil over a medium-high heat in a large pan. Using tongs, quickly toss the tortillas in the warm oil about 30-60 seconds per side and move to a plate lined with a towel.
- Cover the tortillas to keep warm and continue until you heat all 12 tortillas.
- Divide the fish between the tortillas and top with mango salsa to serve. Enjoy!
HEALTHY BAKED BROCCOLI TOTS
18 July 2017
Ingredients
2 cups of fresh broccoli
1 large egg
¼ cup diced onion
⅓ cup cheese
2/3 cup panko breadcrumbs
2 tablespoons parsley, coriander or rosemary
½ teaspoon salt
½ teaspoon pepper
Instructions
2 cups of fresh broccoli
1 large egg
¼ cup diced onion
⅓ cup cheese
2/3 cup panko breadcrumbs
2 tablespoons parsley, coriander or rosemary
½ teaspoon salt
½ teaspoon pepper
Instructions
- Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
- Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
- Chop broccoli finely and mix thoroughly with the egg, onions, cheese, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.
- Next, place on your prepared baking sheet.
- Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, chilli sauce or your favorite dipping sauce!