Posts Tagged ‘fast and nutritious food’
Fast food made healthy
Recipes supplied by Richard Rust , a 5 star trained, gourmet chef. He has cooked for, amongst others, British royalty, Woolworths and written for Taste magazine. See more details below.
These recipes are quick, nutritious, kids will love them and enjoy making them – especially the messy moulding or crumbing part!
Vegetable Nuggets
Process uncooked but defrosted ready cut vegetable mix. Add a pinch of salt and enough flour to make a workable paste. Place on a baking sheet and bake for 10 minutes at 200c until crisp.
Fish fingers
Slice hake fillets into bite sized pieces, dip in flour, beaten egg and breadcrumbs. Bake at 200c for 10 minutes until crisp.
‘Fried’ Chicken
Mix freshly grated breadcrumbs with salt, paprika, and BBQ spice. Dip chicken braai cut pieces into flour, egg then crumb mixture. Bake at 180c for 40 minutes or cooked through
Beef Burgers
Fry until soft finely diced onion, mix into beef mince, egg, breadcrumbs, salt and pepper. Mix well. Form balls and squish to make patties. Grill until golden brown on each side. Let the kids make their own burgers with a selection of greens, relishes and condiments.
Oven baked potato, sweet potatoe or butternut wedges
Cut washed unpeeled potatoes, sweet potato and/or butternut. Boil for 5-10minutes until just going soft. Place on a baking sheet sprayed with cook and bake and roast on a high heat 220c for 20-30 minutes until crisp.
Lower Fat Fruity Coleslaw
Mix equal quantities grated cabbage (red or white or a combination), and carrot, mix in some raisins and diced pineapple. Mix equal amounts of reduced fat mayonnaise and smooth cottage cheese and simply mix all together.
Funky Rice Salad
Chop a handful of dried apricots, peaches, mangoes and apples together. Mix into cold rice with a tin of creamed corn.
Low Fat Butternut and Feta Pasta salad
Mix cooked and cooled penne pasta with cooked butternut, feta, fat free yoghurt and a squeeze of lemon juice season to taste and serve.
Recipes supplied by Richard Rust, Chef and co owner of Deli SuCasa, Restaurant and Deli, Fourways – “feel at home” – Cell 0741722312 or richard@delisucasa.co.za
