Saturday, October 29, 2011

Janelle Bloom's Chicken Fried Rice Exclusive







Chicken fried rice

Serves 4 as main meal

11/2 cups basmati long grain rice, rinsed

Olive oil cooking spray

2 eggs, lightly beaten

1 chicken breast fillet, trimmed, thinly sliced

1 brown onion, thinly sliced

100g Tick-approved leg ham, chopped

4 green onions, thinly sliced

1 red capsicum, diced

1/4 small Chinese cabbage, finely shredded

1 large carrot, peeled, coarsely grated

1/2 cup frozen peas

1 tbs reduced-salt soy sauce

1. Place rinsed rice in a large microwave-safe bowl. Cover with cold water. Cover with a lid or two layers of plastic wrap and microwave for 5 minutes on High/100% followed by 7 minutes on Medium/50%. Drain, rinse until cold, then drain well again. Spread the rice onto a tray, cover with plastic wrap and refrigerate 1-2 hours or until cold (see cooking tip)

2. Heat a wok over medium heat until hot. Spray wok lightly with oil. Add the egg and swirl to form a thin omelette. Cook for 30 seconds or until egg sets. Slide onto a board. Roll omelette up and thinly slice crossways.

3. Wipe wok clean and heat over high heat until hot. Spray lightly with oil. Add the chicken and stir-fry 2-3 minutes until just cooked through. Remove to a plate. Spray wok lightly with oil again and add the onion, stir-fry for 2 minutes or until onion is soft.

4. Return the chicken to the wok then add the rice, ham, green onions, capsicum, cabbage, carrot and peas. Stir-fry for 4-5 minutes or until rice is heated through. Add the soy and sliced omelette, stir to combine and serve.

Cooking tip Refrigerating the rice allows the grains to dry, so when you stir-fry, you won’t end up with gluggy rice. You can refrigerate it overnight if you have time.



This recipe is never-seen-before exclusive devised by celebrity chef Janelle Bloom from Ready Steady Cook to my blog until the 1st December. It is very exciting.

"I’ve been reading your blog and enjoying the beautiful recipes you have on your site your obvious enthusiasm for food and cooking.

And I also think the name of your blog really taps into where the Aussie psyche is at the moment – perfect!

I work for the Heart Foundation and we’ve just launched a really exciting new campaign which I think could be a useful resource for you and your readers. It’s called ‘Mums United’, which aims to provide information and inspiration to make it easier for families to live healthier lives together.

We don’t just want to provide more advice – there’s plenty of that around - we want to equip mums with the practical tools to make raising a healthy family easier. If you want to find out more, please take a look around our new website" http://www.heartfoundation.org.au/mumsunited

How to live a money-less life by Mark Boyle

Thursday, October 20, 2011

Making Delectable Healthy Meals for Your Family

Spices: Turmeric, Paprika, Allspice, Coriander, Chili Photographic Print


Guest post by James Kim. James is a guest writer for foodonthetable.com. Food on the Table is a company that provides online budget meal planning services. Their goal is to help families eat better and save money.


Making Delectable Healthy Meals for Your Family

Eating junk food may be a common pastime, but consistently eating the wrong foods can lead to health complications later. You may wonder why so many healthy meals tend to taste like cardboard and find it difficult to find nutritious foods that you like. This does not always have to be the case, if you use a little creativity.

You don’t need to spend more time in the kitchen, and you don’t need specialized culinary training. You just need to change a few things. Below are some ways to liven up meals that are nutritious.

1. Get to Know Your Spices Better

There are more options to seasoning your food other than salt and pepper. Ground onion, chipotle powder, and variations of garlic can liven up any meal.

Let’s say you like chicken and potatoes. You could try broiling or baking these food products, instead of deep-frying them. Marinate the chicken in any seasoning such as jerk, southwestern, or teriyaki. Fries are delicious, but they are starchy and often cooked in too much oil, including butter or margarine. When you make fries, try to minimize the oil you use and try healthy oils like canola and olive. Oven-cooked fries are a good alternative for those watching their waistline. Cover raw, sliced potatoes in healthy oil, sprinkle on your favorite seasoning, and bake uncovered at 350 degrees for 45 minutes. The fries you end up with will be good for you and taste great.

2. Decrease Your Portions

Many times our eyes are bigger than our stomach, which can lead to weight gain and wasted food. There is no need for that “stuffed” feeling. Get into the habit of measuring your food as well as taking time between bites. The American Journal of Clinical Nutrition reported that the longer you chew, the less you eat.

There is no need to starve yourself. Just enjoy your food, and push the plate away when you are full.

3. Be the Master of Your Kitchen

By cooking at home, you are in control of your portions. Restaurants tend to use plates larger than most used at home. Some even use platters that are much wider in size. By using small plates, you can measure how much food will be eaten. It does not hurt to eat at home on a weekend instead of dining out. Also, learn to use color for visual aesthetic and health benefits. Adding vegetables that are green, red, or orange will not only guarantee that you are getting more vitamins like Vitamin C and beta-carotene, but it will also guarantee that you are getting less fat and carbohydrates. Go online to find out which vegetables and fruits contain the nutrients you and your family may be missing out on. A good way to integrate more veggies is with meatless entrees. This Eggplant Parmigiana recipe is a perfect example of a healthy, meatless entree. Cook meals at home, and you’ll save money and get healthy!

Tuesday, October 18, 2011

Cabbage Menu

Barbeque Sandwich with Coleslaw Photographic Print


Cabbage and cauliflowers are on special this week. I have found some lovely recipes, maybe I can plan on them since I am going to the regional centre. But to be safe I have put them in the interesting recipes section. They look lovely.

Tuesday ~ Chilli Sweet Potato & Beans with Polenta
Wednesday ~ Silverbeet & Cheese Lasagne (to use up some Jarlsberg cheese)
Thursday ~ Macaroni & Cauliflower Cheese Bake
Friday ~ Sticky Sausage & Fennel Coleslaw Lavash Wraps (uses pork chipolatas)
Saturday ~ Pork & Dill Cabbage Rolls (uses pork mince)
Sunday ~ Pies, Peas & Chips and Gravy
Monday ~ Spaghetti Bolognaise
Tuesday ~ Chipolata & Bean Casserole
Wednesday ~ Pies, Wedges & Peas
Thursday ~ Greek Bean & Silverbeet Stew
Friday ~ Chow Mein (beans)
Saturday ~ Spaghetti with Asparagus and Fried Egg
Sunday ~ Pumpkin, Cauliflower & Lentil Curry
Monday ~ Japanese Vegetarian Pancakes

Filling in the last bits from stuff from the vegetable crisper etc. Ordered extra vegies to cover it.

As it turned out I could plan on a couple, the silverbeet lasagne was beautiful, also the fennel salad wraps. The cabbage rolls were great except the garlic and spice were accidently left out. I had no idea my husband had never had cabbage rolls. I found what may be the 70s version in Cookery The Australia Way. Have added on these notes, my menu was looking bare and I have to fill in the details now I know what I am doing and how much money I have to work with. I did buy buttermilk at the regional centre.

Duds from last week:
Middle-eastern Lentil & Root Vegetable Ragout
think it had a typo and also I don't like cous cous and maybe I shouldn't make things with turnip, I think really the typo was the problem, it said sweet cayenne

Beef Sausage recipes:
Sausage Sang Choy Bow

Bok Choy Recipes:
Hungarian Sausage, Bok Choy & Sweet Potato Soup

Interesting recipes:
Pork, Pumpkin & Asparagus Stir Fry
Cabbage & Goat's Cheese Filo Pie (uses Meredith Dairy Plain Chevre from Delis)
Veal & Slaw Burgers with Lemon Yoghurt (uses schnitzels)
Italian Sausage Soup (uses pepperoni)
Navajo Fry Bread with Beans and Pork (uses pork leg steaks & buttermilk)
Beef, Miso & Sesame Noodles

Wednesday, October 5, 2011

Left-over Vegetable Menu

Carrots and Greens, Ferry Building Farmer's Market, San Francisco, California, USA Photographic Print


This week I was in the regional centre, and we needed something for tea, so I was able to choose pork mince. There is no meat to speak of in our Foodwork catalogue and I don't know what is over there except kabana and strassburg, so I thought I'd try those to save looking.

Tuesday ~ Cheesey Mac with Roasted Broccoli (recipe has a variation for chorizo)
Wednesday ~ Pork Chow Mein
Thursday ~ Spinach & Feta Bolognaise
Friday ~ Savoury Omelette (uses crab meat, canned)
Saturday ~ Speedy Mince & Noodle Stir Fry baby corn?
Sunday ~ Tuna Frittata with Fennel Salad
Monday ~ Strassberg Lasagne will have to swap strassberg gone
Tuesday ~ boc choy & Sausages Sausage Stir Fry
Wednesday ~ Chilli Sweet Potato & Beans with Polenta
Thursday ~ Chilli Bean Nachos
Friday ~ Middle-eastern Lentil & Root Vegetable Ragout
Saturday ~ Spinach Impossible Pie
Sunday ~ Bacon & Beef Burger with Dijonnaise
Monday ~ Versatile Paella (using kabana)

Success from last week:
Barley & Red Lentil Pilaf
BBQ Chicken with Greek Salad (absolutely gorgeous)

Not so happy with from last week:
Bacon and Spinach Macaroni Cheese

Swaps last week:
the swaps are using the ingredients we already had just swapping recipes, usually to avoid meat or extra expense
Potato & Asparagus Salad
Curried Pumpkin & Lentils
Broad Bean & Silverbeet Soup
Beef & Chorizo Nachos (to use up chorizo) tried this, it was excellent!
Pasta with Pumpkin, Tomato & Butter Beans

Interesting recipes:

Chorizo, Zucchini & Feta Rigatoni
Broad Bean & Chorizo Risotto
Chorizo & Borlotti Bean Soup (uses fennel)
Chorizo, Tomato and Feta Tortilla Pizzas

I have two packets of fenugreek seeds so trying this recipe:

Spinach & Pumpkin Curry