Method

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Ingredients

• 5 eggs
• freshly ground or cracked black pepper
• 1 large zucchini, grated
• 400 g carrot, sweet potato or pumpkin, peeled and grated
• 1 1/2 cups canned corn kernels or frozen peas, drained
• 1 medium brown onion, peeled and diced
• 2 tsp dried mixed herbs
• 3/4 cup wholemeal self-raising flour
• 1 cup reduced-fat cheddar cheese, grated
• olive or canola oil spray
• 3 large tomatoes, sliced, optional
• green side salad, to serve

Method

1. Preheat oven to 200°C (180ºC fan forced).
2. Whisk eggs in a medium jug, season with black pepper and set aside.
3. In a large bowl combine remaining ingredients except tomato. Add eggs and stir mixture until well combined.
4. Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer.
5. Bake for 40-45 minutes or until firm and golden brown.
6. Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices. Serve with a green side salad.

Nutrition Information

https://livelighter.com.au/Recipe/256/zucchini-slice

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For more great recipes then go to livelighter.com.au

Enjoy Cooking and tasting!

Prep: 10 mins

Cook: 25 mins

Serves: 4

Ingredients
olive or canola oil spray
1 large brown onion, diced
2 sticks celery, diced
2 cloves garlic, crushed
2 medium potatoes, peeled and diced
1/4 head cauliflower, cut into florets
400 g no-added-salt corn kernels (reserve liquid)
500 mL salt-reduced chicken stock
freshly ground or cracked black pepper
250 g raw or cooked crab meat
chives, chopped, to serve

Method
Heat a large pot and spray with oil; add onion and celery.
Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined.
Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 – 15 minutes until vegetables are tender. Remove pot from heat.
Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat.
Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through.
Ladle soup into bowls; season with pepper and sprinkle with chives, if desired.

Hint
If no-added-salt corn is not available, drain corn of brine and add to soup with 200 mL of water.

Variations

Substitute a diced leek for onion.
Include 1 small zucchini, diced.
Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn.
Replace crab with a shredded cooked skinless chicken breast.

Nutrition Information     per serve per 100g
Energy 906 kJ 197 kJ
Protein 15.9 g 3.5 g
Fat, total 4.1 g 0.9 g
— saturated 0.4 g 0.1 g
Carbohydrate 24.7 g 5.8 g
— sugars 7.4 g 1.4 g
Sodium 655 mg 142.8 mg
Fibre 7.2 g 1.6 g

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Ingredients

• 500 g skinless chicken breasts, fat trimmed
• freshly ground or cracked black pepper
• 2 cloves garlic, peeled and halved
• 4 coriander stalks, including roots and leaves
• 100 g rice stick or vermicelli noodles
• 3 cups Chinese cabbage (wombok), finely shredded
• 2 carrots, peeled and cut into matchsticks
• 4 spring onions (including green tops), ends trimmed, thinly sliced diagonally
• 3 cups bean sprouts
• 1/2 cup mint leaves, loosely packed, roughly torn
• 2 tbs lime juice
• 2 tbs sweet chilli sauce
• 2 tsp fish sauce
• 1 tbs water
• 40 g unsalted peanuts, roughly chopped

Method

1. Place both chicken breasts in a medium saucepan with enough water to just cover. Season with black pepper.
2. Add garlic, coriander roots and stems, reserving leaves.
3. Place over high heat and bring to the boil. Reduce heat and simmer with the lid on for 2 minutes.
4. Switch off heat, cover and leave chicken to rest in the liquid stock while preparing salad.
5. Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Drain well.
6. Add cabbage, carrot, spring onions, bean sprouts and mint to noodles. Roughly chop mint leaves and add to salad ingredients.
7. Remove chicken and garlic from liquid stock and set aside to cool slightly.
8. To make dressing, mash cooked garlic in a cup and combine with lime juice, sweet chilli sauce, fish sauce and water.
9. Coarsely shred or thinly slice the chicken then add to the salad with dressing and combine.
10. Serve immediately, topped with peanuts.

Hint
This dish can be made in advance, but dressing and peanuts are best to be added to salad just before serving.

Variations

• Replace the rice noodles with 100g fresh egg noodles. If using dried egg noodles, you will have to cook it according to the packet directions.
• Substitute poached chicken for 2 skinless breasts of a cooked roast chicken.

Serving Suggestion: For added spice, add a chopped red chilli to the salad mix or sprinkle with white pepper.

Recipes and images supplied courtesy of LiveLighter Victoria.

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