RECIPES

POTATO VEGETABLE SOUP

This soup takes just 10 minutes to prepare. It is a prototype for any quick soup, Just start with stock and add any vegetables, potatoes, rice, lentils or other grains or legumes, and cook for 1 hour.

Makes 4 Servings Ingredients... 450ml stock 1 medium potato - cut into eighths 1 onion - sliced 3 carrots - sliced 2 stalks celery - sliced 1/2 teaspoon fresh-ground black pepper 1 dessertspoon dried parsley Directions...

Place all ingredients in a large saucepan. Bring to boil, reduce heat, and cook over a low heat for 1 hour.

Analysis...
Per Serving (225ml)

91 calories, 0 cholesterol, 3g dietary fibre, 0.5g fat, 387mg sodium

Download and print this recipe - Potato Vegetable Soup
Microsoft Word2000 / Adobe Acrobat

SIMPLE FISH IN FOIL

A delicious and simple use for those fish fillets in the freezer!

Makes 4 servings Ingredients... 450g frozen fish fillets 1/4 teaspoon dried dill weed 1 1/2 tablespoons lemon juice 4 slices onion 2 medium potatoes - cut into 1/2cm strips 2 medium carrots - cut into thin slices 225g frozen Italian green beans Directions...

Place each frozen fish fillet in the centre of an individual piece of foil, 30 x 45cm.
Combine dill and lemon juice. Drizzle over fish.
Top with onion slices. Arrange potatoes and carrots beside the fillets. Top with green beans.
Seal foil tightly and place on ungreased baking sheet.
Bake at 220 C till fork tender, about 30 minutes

Analysis...
per serving

189 calories, 59mg cholesterol, 3g dietary fibre, 1.5g fat, 157mg sodium

Download and print this recipe - Simple Fish in Foil
Microsoft Word2000 / Adobe Acrobat

APPLESAUCE BRAN MUFFINS

You can vary this recipe by adding 56g Sultanas or a diced apple before blending.

Makes 12 Muffins Ingredients... 145g All Bran 225ml skim milk 1 egg - slightly beaten 7 tablespoons unsweetened     apple sauce or stewed apple 30g butter or margarine 110g plain white flour 2 teaspoons baking powder 2 level tablespoons brown sugar Directions...

Preheat oven to 200 C. Lightly oil and flour muffin tin.
In a large bowl combine cereal and milk. Set aside.
In another bowl combine egg, apple and melted butter. Stir in the cereal mixture.
Add the dry ingredients stirring until just blended.
Fill each muffin tin 3/4 full.
Bake for 10-15 minutes or until nicely browned on top.

Analysis...
Per Muffin

117 calories, 23mg cholesterol, 4g dietary fibre, 2.5g fat, 238mg sodium

Download and print this recipe - Applesauce Bran Muffins
Microsoft Word2000 / Adobe Acrobat