Anda di halaman 1dari 7



Salad Wrap
Tortilla wrap or similar (square ones are easier)
beef, chicken or meat alternative (cottage cheese, egg,
small carrot (grated)
c grated cheese
of a 10cm slice of cucumber (slice finely lengthwise)
medium sized tomato (diced)
1-2 lettuce leaves or c coleslaw
red pepper (a little finely sliced)
salad dressing, mayonnaise, sweet chilli sauce
1. Place a piece of glad wrap onto the bench and place wrap in
the centre.
2. Place the slice of meat in the centre of wrap.
3. Add the rest of chosen fillings evenly over the centre but not
going right to the edges and leave about a 4cm space at the
top and the bottom. Dont over fill.
4. Roll up the filled wrap, then roll glad wrap around wrap and fold
in the ends
5. Keep chilled and eat within 4 hours.
Warning: Wrap may go soggy if too much dressing or grated
carrot is used.

Chilli Bean Mince

1 t oil
1 onion (finely chopped)
400g mince

4. Add the water and chilli beans simmer for 8-10 minutes.
5. Place mixture on pita bread pocket, tortillas, nachos or baked
Flat Bread or Pizza Bread
c warm water
1 t sugar
1 t dry yeast
2 c high grade flour
1 t salt
1 t olive oil
1. Put water into large bowl and stir in sugar and yeast.
2. Add all other ingredients and stir briskly with a large spoon for
2 minutes.
3. Cover the bowl with plastic wrap and leave in a warm place for
30 minutes.
4. Spray a pizza dish with oil and pour the mixture into this dish
by loosening the dough with a spatula and carefully scraping
it from the sides of the bowl, keeping it as inflated as
6. Pat the dough LIGHTLY (spray fingers with oil so that it wont
stick) and stretch the dough out gently to cover the base of
the tin.
7. If you are making a flatbread, drizzle with a little olive oil and
sea salt and some springs of rosemary.
8. If you are making pizza, place toppings on now.
9. Bake at 200 oC for 10-15 minutes.

c water
450g tin chilli beans

1. Heat the oil in a saucepan.

2. Saut the onion for 3 minutes.
3. Add the mince (chilli powder) dont add all the mince at once
(divide it into thirds adding small amounts at a time to help
the meat brown)

Suitable vegetables for roasting are: kumara, potato, pumpkin,
parsnip, yams, and onion.

1. Choose a selection of vegetables and cut into even sized

2. Cut into cubes drizzle with 1 t oil, cover with a paper towel
and microwave for 4 minutes.(if using potato cook for 1-2
minutes before adding the rest.
3. Then place in a baking dish and bake for 10-15 minutes in
preheated oven at 180 oC.

c rice
1 c hot water
t salt
1. Measure rice and water into a saucepan.
2. Bring to the boil cover and lower temperature to low
setting .Cook for 12 minutes
3. Turn heat off and leave for 5minutes.
The important points are correct measuring of the water and
If using rice for stir fried rice, precook and chill rice.
It is best if rice is pre-cooked and left over night in the fridge.

c honey
c BBQ sauce
1 T teriyaki sauce
8 chicken drumsticks
1. Combine all ingredients in a plastic bag or shallow dish and
mix well.
2. Refrigerate for a couple of hours or overnight.
3. Preheat oven to 180 oC. Place the drained chicken in a
baking dish lined with baking paper
4. Roast for about 20 minutes then turn and pour over the
marinade ingredients.
5. Roast for another 15minutes.

Paprika Chicken Drumsticks

Stir Fried Rice
1 t oil
1 c cooked rice
1 diced onion
3 Slices ham or slice bacon
c diced vegetables e.g. carrot, courgette, broccoli
c frozen peas
2 T soya sauce

Saut oil, onion and ham/bacon for 1 minute.

Add vegetables and cook for 2 minutes.
Add the cooked rice and stir well until heated through.
Finally add the soya sauce and cook for 1 minute.
At this stage a finely sliced cooked omelette can be added.

Sticky Chicken Drumsticks


chicken drumsticks
T flour
t paprika
t salt
t caster sugar

1. Place flour, salt, sugar and paprika into a plastic bag and
shake to mix.
2. Add 2 chicken drums at a time, seal the bag and shake to
cover. Place on a tray lined with baking paper. Coat all the
drumsticks with the mixture.
3. Bake 180 oC for 20 minutes, turn and continue to bake for
another 20minutes.
4. Roasties can be added to the tray after the first 20minutes

Self-Crusting Quiche

onion finely chopped

c grated cheese
slice ham
c 1 c vegetables

c flour
t baking powder
100mls milk
1 egg

1. Line a dish with baking paper.

2. Microwave vegetables in a microwave proof dish for 3
minutes on high, remember to cover. Then add chopped
3. In a bowl combine: flour, baking powder, add milk and egg
and beat with a whisk until combined.
4. Place the vegetables and ham onto bottom of a pie dish.
(add leafy greens)
5. Sprinkle over cheese.
6. Pour over egg mixture.
7. Bake at 180 oC for 20 minutes till golden brown.
Variations add 4 T of whole corn kernels ,2 leaves silver beet
chopped, 1small grated courgette, cooked potato, c
broccoli, c diced pumpkin, c chopped kumara.

Chinese Stir Fry Steak

300g rump steak
1 small onion
1 t oil


3 T soya sauce
1 T water
2 T sherry
1 t sugar
1 t cornflour

Cut meat into finger size portions.

Heat oil in a pan. Add sliced onion and cook for 1 minute.
Add sliced meat, brown then turn over.
Cook until no longer pink.
Add the sauce ingredients and 1T water until thickened
Serve on basmati rice with some steamed vegetables

Moroccan Beef

(2-3 servings)

1 c cooked brown rice

2 100g steaks
1 T Moroccan seasoning
c diced pumpkin
c diced kumara
1 t oil
8 green beans/ snow peas
2 c baby spinach
1 orange rind and juice
1. Turn oven onto 180 oC fan bake.
2. Season both sides of the steak with Moroccan spice and sit
it at room temperature for 10minutes.
3. Prepare kumara and pumpkin. Cut into cubes drizzle with 1
t oil cover with a paper towel and microwave for 4 minutes.
Then place in a baking dish and bake for 10mins.
4. To prepare beans, snow peas place in a cup of hot water
leave for 1 minute then drain hot water and cover with cold
water and leave to sit.
5. Heat a non-stick pan, add steaks and cook 2 minutes each
6. Remove the meat and slice into strips.
7. Return to the pan to cook for another 2-3mins.
8. Microwave the rice covered with a paper towel for 90
seconds. Add roast vegetables, beans/snow peas, spinach.
9. Mix the orange rind and orange juice into the rice and
10.Add meat slices on top and serve.

Afghan Biscuits

2. Melt butter add sugar and mix into beaten egg and milk.
3. Mix together and place into a lined tin.
4. Arrange apple slices on top and sprinkle with brown sugar
and cinnamon.
5. Bake for 40mins at 180 oC
6. Serve warm with whipped cream or yoghurt or ice cream.

100g butter
c sugar
c flour
3 T cocoa
1 c cornflakes
1. Cut butter into cubes and place in a pyrex bowl, cover with a
paper towel and microwave 10 seconds.
2. Add sugar to the butter and beat on high until a light creamy
3. Stir in the flour and cocoa and mix until combined.
4. Add cornflakes, careful that you dont crush them when
5. Using a teaspoon make into a small ball and place on a tray
lined with baking paper.
6. Bake 15 minutes at 160 oC.
7. Cool on a cake rack.
8. Ice with chocolate icing or place a chocolate button on top as
soon as they come out of the oven.

Dutch Apple Cake

1 c flour
2 t baking powder
50g butter
1 egg
c milk

2 apples peeled and

2 T brown sugar
1-2 t cinnamon

1. Sift flour and baking powder.

Chocolate Brownie
1 c unsweetened apple puree or sauce
5 T cocoa
c flour
1 t baking powder
t baking soda
c sugar
t salt
c chocolate chips
70g chopped walnuts or c of mixed berries -optional
1. Pre heat oven to 180 oC and line 20cm x 20cm baking tin
with baking paper.
2. Sift in the flour, baking powder and baking soda.
3. Gently fold in choc chips and walnuts.
4. Pour into your baking tin.
5. Bake for 25-30minutes or until centre feels set and fudgy.
6. Cool in dish 5-10minutes before turning out. Cool completely
before cutting
7. Dust with icing sugar before serving.