Recipe of the Month

Meals by Mel
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SOY BEEF WITH SOBA NOODLES

Soy Beef with Soba Noodles

Preparation time: 10 minutes
Cooking time: 10 minutes

270g soba noodles
1 tablespoon soy sauce
1 tablespoon honey
1 tablespoon fish sauce
2 tablespoons lemon juice
1 tablespoon sweet chilli sauce
½ cup coriander, chopped
2 carrots, grated
500g rump steak
50g snow pea sprouts

1. Place noodles in a saucepan of boiling water and cook as per directions on packet.
Drain and rinse with cold water.
2. Mix together soy, honey, fish sauce, lemon juice and sweet chilli sauce and pour over
noodles. Add carrot and coriander and toss well.
3. Place steak on a char-grill or BBQ and cook for 2-3 minutes each side or until cooked
to desired preference. Slice and mix through salad along with snow pea sprouts.
Serves 4

EASY PENNE LASAGNE

Easy Penne Lasagne

Preparation time: 10 minutes
Cooking time: 20 minutes

250g penne
250g beef mince
250g pork mince
690g passata (pureed tomato)
salt and pepper, to taste
¼ cup basil, chopped
¼ cup parsley, chopped
375g extra light ricotta
1/2 cup low-fat grated tasty cheese

1. Place penne in a saucepan of boiling water and cook for 12 minutes or until al-denté.
Drain.
2. Place beef and pork mince in a frying pan and cook for 5 minutes. Add passata, salt
and pepper and herbs and cook a further 2-3 minutes. Stir through pasta.
3. Mix together ricotta and cheese. Place half of the pasta mixture in a baking dish. Top
with 1/3 of the ricotta mixture and spread with a knife.
4. Repeat with remaining pasta and ricotta mixtures then grill for 5 minutes or until
cheese turns golden brown.

Serves 4

BACON EXPLOSION

Bacon Explosion

We haven’t had any new recipes posted for a while, so here’s one I got recently from a friend in North Carolina. This recipe is not going to win any healthy eating prizes, but it is tasty! (if you like meat, and lots of it…) What you’ll need:

2 pounds thick cut bacon
2 pounds Italian sausage
1 jar of your favorite barbeque sauce
1 jar of your favorite barbeque rub

For the full recipe, click here

And with that, back to “Meals by Mel”:

Meals by Mel

MASSAMAM CURRY

Massamam Curry

Preparation time: 10 minutes
Cooking time: 15 minutes

1 tablespoon vegetable oil
1 onion, finely diced
2 tablespoons Massamam curry paste
2 cups beef stock
2 large potatoes, cut into 3 cm pieces
400g sweet potato, cut into 3cm pieces
500g rump steak, thinly sliced
1/3 cup light coconut milk
¼ cup coriander, chopped
¼ cup toasted peanuts (optional)

1. Heat oil in a large saucepan. Add onion and curry paste and sauté for 2-3 minutes or until slightly softened.
2. Add stock, potatoes and sweet potato and bring to the boil. Reduce heat to a simmer and cook for 12 minutes or until potato is just soft.
3. Remove from heat and stir through beef for 2-3 minutes. Stir through coconut milk, coriander and peanuts. Serve with rice and natural yoghurt if desired.

Serves 4

Note: To reduce the fat content of this recipe, replace the coconut milk with coconut flavoured reduced cream.

CRUNCHY CHICKEN STRIPS

Crunchy Chicken Strips

Preparation time: 15 minutes
Cooking time: 20 minutes

1 teaspoon mustard powder
2 eggs, lightly beaten
1kg chicken tenderloins
1 cup cous cous
3/4 cup boiling chicken stock
¼ cup ground parmesan cheese (optional)
1 tablespoon Basil leaves, chopped
olive oil spray

1. Pre-heat oven to 200ºC. Mix mustard and egg together.

2. Place cous cous and stock in a bowl. Stir to combine then mix through parmesan and basil leaves.

3. Dip tenderloins in egg then place in cous cous mixture and spread with fingers to coat. Place onto a baking tray lined with baking paper. Spray with oil and cook for 10 minutes, turn and cook a further 10 minutes.

4. Serve with salad, sweet chilli sauce and sour cream if desired.

Serves 4

Note: If you can’t buy tenderloins, you can use chicken breast fillets and cut them into strips.

TUNA AND POTATO RISSOLES

Tuna and Potato Rissoles

Preparation time: 10 minutes
Cooking time: 25 minutes

500g desiree potatoes, peeled and cut into chunks
1 zucchini, grated
1 carrot, grated
425g can tuna in springwater, drained
olive oil spray
salt and pepper, to taste
lemon wedges, to serve

1. Pre-heat oven to 220ºC. Place potatoes in a saucepan of cold water and bring to the boil. Cook for 10 minutes or until soft then drain and mash.

2. Add zucchini, carrot, tuna and salt and pepper to potato and mix well.

3. Form into small patties, spray with oil and bake for 15 minutes or until golden.

4. Serve with lemon wedges and salad.

Serves 4

Note: Any left over patties can be wrap in plastic wrap and frozen for later use. They taste great on sandwiches with tomato sauce!

BAKED NECTARINES WITH CRUMBLE TOPPING

Baked Nectarines with Crumble Topping

Preparation time: 5 minutes
Cooking time: 15 minutes

4 nectarines, cut in half
¼ cup brown sugar
½ cup toasted muesli or favourite cereal
2 teaspoons ground cinnamon
2 teaspoons ground nutmeg

1. Pre-heat oven to 180ºC.
2. Place nectarine halves in an oven proof dish.
3. Mix together sugar, muesli and spices. Place equal amounts on top of each nectarine half and bake for 15 minutes. Serve with low fat vanilla yoghurt.

Serves 4

CHICKEN, BACON AND CHEESE PARCELS

Chicken, Bacon and Cheese Parcels

Preparation time: 15 minutes
Cooking time: 15 minutes

2 carrots, cut into thin strips
4 sticks celery, cut into thin strips
4 single chicken breast fillets
1 tablespoon dried Oregano
4 spring onions, sliced
3 rashers bacon, diced
1 cup tasty shredded cheese

1. Pre-heat oven to 180ºC. Place 4 sheets of baking paper, approximately 30cm x 30cm on a flat surface. Place some carrot and celery in the centre of each one. Top with a chicken breast.

2. Sprinkle each chicken breast with oregano. Place spring onion, bacon and cheese in a bowl and mix well. Divide equally and place on the top of each chicken parcel.

3. Fold baking paper up to form a parcel and place in oven for 15 minutes or until cooked through. Serve with salad.

Serves 4

Note: Cooking time may vary slightly depending upon thickness of chicken breast.

For more information on these recipes, e-mail Mel at mel@mealsbymel.com.au

Meals by Mel

Meals by Mel is a recipe and meal planning website for busy families.

Mel is a food editor who has worked in the industry for over 10 years and has written many cookbooks. She has two young children and knows how hard it can be to find the time and inspiration to organise healthy dinners for the whole family. That’s why she plans 5 dinner recipes per week for you and even writes your shopping lists!

All recipes are quick and easy and use fresh and easy to find ingredients.

By becoming a member, you also receive access to her recipe collection which is growing every day.

Custom Plans are also now available. (Low-carb, Gluten-free, Vegetarian, Low-fat)

Please visit our website to find out more!