The Magic Of A Family Meal

The family Lunch:

The Main Course:
Veal Ghoulash(serves 4): This ghoulash is also delicious made with lean lamb.
Ingredients:
4 * 1 cm thick veal steaks(each about 125g, trimmed of visible fat); 2 tbsp plain flour; 1 tbsp paprika; 1/2 tbsp ground black pepper; 2 tsp olive oil; 2 onions(chopped); 125g button mushrooms(sliced); 2 cloves garlic(crushed); 1/2 cup no-added-salt tomato puree; 1/2 cup beef stock; 2 tbsp sweet sherry; 125g frozen peas; 3 tbsp low-fat natural yoghurt; 2 tbsp chopped fresh parsley;
Method:
Cut veal into 2 cm pieces.Place flour, paprika and black pepper in a plactic food bag, add veal and shake to coat evenly.Shake off excess flour.Heat oil in a saucepan over a high heat, add veal and cook, turning several times, for 3-4 minutes or until brown.Remove from pan and set aside.Add onions, mushrooms and garlic and cook for 2-3 minutes or until onion is soft.Stir in tomato puree, stock and sherry and bring to the boil.Reduce heat and simmer. uncovered, for 20 minutes.Return veal to pan, add peas, and cook for 5 minutes or until heated through.Remove pan from heat and stir in yoghurt and parsley.
Serving Suggestion:
For a balanced meal serve with brown rice and a green salad, or vegetables such as pumpkin and beans.

Vegetable And Tofu Stir Fry(Serves 4):
Ingredients:
500g tofu(cut into small cubes); 1 fresh red chilli(finely chopped); 2 tbsp reduced salt soya sauce; 2 tsp honey(warmed); 1 tsp sesame oil; 2 carrots(peeled)2 zucchini(courgettes); 1 small eggplant(aubergine); 1 parsnip; 2 tsp polyunsaturated vegetable oil; 2 onions(cut into eighths); 2 tbsp sesame seeds;
Method:
Place tofu, chilli, soya sauce, honey and sesame oil in a bowl and marinate for 15-20 minutes.Using a wide bladed vegetable peeler, peel lengthwise strips from carrots, zucchini, eggplants and parsnip.Heat oil in a wok or frying pan over a medium heat, add onions and stir-fry for 3 minutes or until soft.Add carrots, zucchini, eggplant, parsnip and sesame seeds and stir-fry for 6-8 minutes, or until vegetables are tender crisp.Add tofu and marinade to pan and stir-fry for 2 minutes or until tofu is heated through.
Maple Roasted Chicken Thighs With Yam(Serves 4):
Ingredients:
4 chicken thighs; 2 small yams or 350g slice of pumpkin(peeled and cut into 1 inch chunks); 1 small onion(cut into 1 inch pieces); 500g baby carrots(cut into 1 inch chunks); � cup maple syrup; salt and pepper to taste;
Method:
Preheat oven to 230�C.In a 15 � inch by 10 � inch baking tin, combine chicken, yam chunks, onions, baby carrots, maple syrup, 1 tsp salt and � tsp pepper, and toss.Roast 40-45 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and liquid in pan thickens slightly- stir vegetables once and turn chicken pieces over halfway through roasting.
Tip:
A flavourful substitute would be a wild or single-flower honey(such as orange blossom).
Spinach With Pine Nuts And Garlic(serves 6):
Pine nuts and garlic transform speedy-to-cook spinach into a stylish dish that�s ready in a flash.This one�s super healthy too- a good source of calcium and vitamin C.
Ingredients:
1 kg fresh spinach; 3 tbsp olive oil; 3 tbsp pine nuts; 2 cloves garlic(finely chopped or crushed);
Method:
Wash the spinach thoroughly and cram into a large pan.Pour over a little boiling water, cover tightly and cook for 2-3 minutes, until the leaves have wilted.Tip into a colander and drain well.Use the side of a small plate to press the spinach down to extract the last of the water. Meanwhile heat oil, add the pine nuts and fry until golden.Add the garlic and fry briefly, then stir in the spinach and stir until heated through.Season and serve in a warm side dish with stirfried Rice Noodles.
Tip:
This treatment also works well with green beans(cook for 5-6 minutes) or broccoli florets(cook for 3-4 minutes).

More Main Course Recipes

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