Recipes - Mains

(Most recently added recipes display first.)

Beef Stroganoff

Ingredients

  • 1 tbs butter
  • 1 medium onion, finely sliced
  • 1 garlic clove, crushed
  • 2 tsp fresh thyme, chopped
  • Pinch of ground nutmeg
  • 250 g button mushrooms, finely sliced
  • ¼ white wine
  • 150 ml beef stock
  • 150 ml light sour cream
  • 1 ½ tbs olive oil
  • 2 tsp paprika
  • 500 fillet steak, tail end, thinly sliced

Serves 4

Preparation

Sauce

Gently heat butter in a pan. Add onion and sauté until soft.
Stir in garlic and cook for 30 seconds, then add thyme, nutmeg and mushrooms and cook for 3 – 4 minutes.
Pour in wine and stock and allow to simmer for several minutes.
Stir in in sour cream and cook a further minute to blend.  Set aside until ready to serve.

Serving Time

Heat oil in a large fry pan over, a high heat. Stir in paprika then fry meat in batches, 2 – 3 minutes, or until seared on all sides.
Combine steak with pre-prepared warm sauce, season to taste, garnish with parsley and serve with fluffy rice.

Tip

Substitute fillet steak with chicken and use chicken stock.

 

Pork Schnitzels

Ingredients

  • 3 pork fillets;
  • 250g Panko breadcrumbs;
  • 2 teaspoon each grated lemon rind; fresh thyme leaves, chopped;
  • ½ cup fresh Italian parsley, finely chopped;
  • 2 large eggs, beaten;
  • 1 cup organic plain flour;
  • Freshly ground sea salt and ground white pepper to season;
  • ½ cup canola oil for cooking schnitzels

Serves 6

Preparation

  • Slice pork fillets into 3 cm/1” pieces and flatten between 2 pieces of baking paper
  • Place seasoned flour; seasoned beaten egg; and seasoned breadcrumbs; onto 3 separate dinner plates.
  • Lightly coat pork pieces with flour each side, then dip in egg and finally cover each side with breadcrumbs,  lemon thyme and parsley
  • Heat a large frypan with the oil until hot and then add crumbed pork pieces, half the quantity at a time.
  • Cook until golden on each side, (about 5 minutes each.)
  • Place cooked schnitzels on a warmed plate lined with absorbent kitchen paper until all the pork is cooked and you are ready to serve
  • If you are cooking for a crowd, place cooked schnitzels on a rack in a warm oven (170 degrees C/) until all the pork has been cooked.

Healthy Hint- Use homemade breadcrumbs using sourdough or wholemeal bread or a mix of both.

Tasty Tip
Add ½ cup Italian Parmesan to the breadcrumbs for an extra flavour sensation. You can substitute pork for veal escalopes or chicken fillets for a flavour alternative.

Japanese Prawn And Scallop Stir Fry

Ingredients

  • 1 bunch broccolini
  • 1 tablespoon canola oil
  • 1.2 teaspoon sesame oil
  • 2.5cm/1″ fresh ginger, peeled and finely sliced
  • 500g/1 lb. raw shelled prawns
  • 8 scallops, cut into 3 sliced
  • 500ml /2 cups low salt vegetables stock
  • 1 pinch of sea salt
  • 1 dessertspoon Miso paste
  • 2 teaspoons low salt soy sauce
  • 1 packet soba noodles

Serves 4

Preparation

  • Blanch broccolini in lightly salt boiling water for 3 minutes, drain and chop into 5cm/2” pieces
  • Heat canola oil in a wok and add prawns, scallops and ginger. Cook over high heat for 2 minutes. Add sesame oil and coat ingredients by gently stirring.
  • Blend hot stock with miso paste. Add soy sauce and gently incorporate ingredients.
  • Stir in broccolini.
  • Serve on a bed of soba noodles.

Tip

Add lightly steamed snow peas and shaved carrot to give the dish added texture and colour. Tamari sauce is a delicious alternative to soy sauce. It can be found in the Asian section of your supermarket.

Healthy Hint – Broccolini is a good source of folate, which is excellent for digestion and very low in saturated fat.

Tuna Pilaf

Ingredients

  • 1 tbsp olive oil
  • 1 medium brown onion, finely chopped
  • 300 g basmati rice
  • Cayenne pepper
  • 400g can cherry tomatoes
  • 400 mls chicken stock,
  • 2 x 200g cans tuna, drained,
  • 200g green beans trimmed and blanched
  • 2 tbsps fresh coriander, finely chopped

Preparation

  • Preheat the oven to 200 degrees
  • Heat the oil in a heavy based container and sauté the onion until golden
  • Add the rice and a pinch of cayenne stirring to coat in oil
  • Stir in the tomatoes and stock, seasoning to taste
  • Bring to the boil
  • Cover and cook in the oven 18 -20 minutes or until the rice is cooked and the liquid has been absorbed
  • Stir through tuna and beans, and garnish with coriander to serve

Tip
Frozen peas can be used in place of blanched green beans

Lemon Tarragon Chicken Marinade

Ingredients

  • Juice 2 lemons,
  • ¼ cup olive oil
  • 2 cloves garlic, crushed
  • 2 tbsp fresh tarragon leaves, finely chopped
  • Salt and pepper to taste
  • 6 small chicken tenderloins

Preparation

  • In a large glass jug whisk together the first 6 ingredients.
  • Add the chicken and leave to marinate for at least 20 minutes, or up to an hour.
  • Grill for 5 minutes, turning over once.