Fernwood Recipes

Zesty Prawn and Spinach Spaghetti

Lemon Chicken with Yoghurty Quinoa Salad

Lentil and Beef Salad

Lamb Chops with Couscous Salad  

Via Fernwood Fitness magazine

Apple and Pear Studel

2 apples, sliced
2 pears, sliced
2 Tbs caster sugar
1/2 tsp lemon rind
pinch ground cinnamon
4 Tbs water
6 sheets of pastry

Stew fruit with sugar, lemon and cinnamon, cool. Layer 3 pastry sheets together, fold in half, spoon fruit mixture along centre. Fold in ends and sides over fruit. Place on paper-lined baking tray, bake in hot oven (240C) 7mins each side or until browned. Serve with custard.

Makes 2 

Oaty Sultana Biscuits

1 1/2 cups rolled oats
1/2 cup sultanas
1/4 cup SR flour
1/4 cup brown sugar
2 eggs
2 Tbs honey
20g marg

Combine oats, sultanas, sifted flour and sugar in bowl. Stir in combined egg, honey and marg. Place Tbs sized mixture 3cm apart on lined baking trays, press with fork. Bake moderate oven (180C) 15mins until golden brown.

Makes 16

Fruity Cookies

2 cups wholemeal SR flour
1 tsp cinnomon
1 tsp nutmeg
4 Tbs brown sugar
2 Tbs dried apricots, finely chopped
2 Tbs dried apples, finely chopped
2 Tbs sultanas
2 Tbs olive oil
4 eggs
2/3? cup skim milk

Sift dry ingredients into bowl, stir n fruit. Make well i centre, add oil, egg and milk, stir until combined. Place 2 heaped Tbs mixture 5cm apart on non-stick oven trays. Bake in moderately hot oven (200C) 15mins or until lightly browned. Cool on trays.

Makes 16

Toasted Museli

2 cups rolled oats
1/2 cup unprocessed bran
1/2 cup dried apricots, chopped
1/2 cup dried apple, chopped
4 Tbs sultanas
2 Tbs honey
2 Tbs water

Combine oats, bran and fruit in a bowl, stir in combined honey and water. Spread mixture onto oven tray, bake 120-150C 45mins, or until toasted, stirring occasionally.

Almond Meal Banana Muffins

2 eggs
2-3 ripe bananas
3 Tbsp honey
3 Tbsp milk
1 tsp vanilla
1 tsp baking powder
1 cup almond meal
1/2 cup flour
banana chips

Preheat oven to 180 C. In a large bowl mash bananas. Add eggs, honey, baking powder, vanilla, milk and stir. Add almond meal and flour and stir once more. Spoon into greased muffin tins and top with banana chips. Bake for 25-30 minutes or until a tooth pick or knife inserted into the center comes out clean and they become somewhat firm to the touch with a little give.

Bean Suprise

425g can baked beans
1/2 cup grated zucchini
1/2 cup red capsicum, diced
3/4 cup mushrooms
1/3 cup celery
1/4 cup onion

Place all ingredients in a microwave safe dish, cook with lid 5mins on high, serve with toast or over jacket potato.

Serves 2

Banana Muffins

2 cups plain flour
1 tsp baking powder
1 cup milk
1 egg, beaten
1/3 cup vegetable oil
2-3 ripe bananas
2 Tbs honey
1/2 cup chopped walnuts

1/4 cup banana chips, optional

Preheat oven to 200C. Grease 12 cup muffin tin. Sift flour and baking powder in a bowl. Make a well. Mix milk, egg, oil, banana, honey and walnuts in a separate bowl and add to well. Mix batter until moistened but not over-mixed. Spoon batter into muffin tins with ice cream scoop for uniformity. Top with banana chips. Bake for approx 15min minutes until golden brown and come out clean with tester.

Banana Bread

1 cup pitted dates, chopped
1 cup brown sugar, firmly packed
1 cup water
2 cups self-raising flour
1 cup ripe banana, mashed
1/2 cup walnuts, chopped
1/2 tsp bicarb soda

Preheat oven to 180C. Grease 14x 21cm loaf tin. Combine dates, sugar and water in large saucepan over low heat. Cook, stirring, for 2 mins or until sugar dissolves. Increase heat and bring to boil. Remove from heat. Add flour, banana, walnuts and bicarb soda and stir until combined. Spoon into prepared tin. Bake in oven for 40mins or until skewer comes out clean. Remove and set aside for 5mins to cool before turning onto wire rack. Serve warm, at room temp or toasted with butter.

Carbonara

3 cups sliced mushrooms
1 cup diced lean ham
1 small onion, diced
1 tsp garlic, crushed
375ml can evaporated light milk
3/4 cup skim milk
2x 30g pkts lite mushroom and chive cup a soup
2 Tbs grated paramasan cheese
1 Tbs marg
2 Tbs plain flour
1 tsp beef stock powder
300g fettuccine

Cook onions and garlic, toss in ham. Add mushrooms, remove and set aside. Melt marg, add flour mixing well. Slowly add evaporated milk and skim, mixing continuously until smooth. Stir in soup mix, stock and parmasan. Return mushroom mix, combine well.

*via Simply Too Good To Be True 2

Roasted Vegetable Couscous

1/4 butternut pumpkin, diced
Olive oil spray
1/2 eggplant, diced
1 zucchini, diced
1 cup uncooked couscous
1/2 red onion, finely sliced
1/2 red capsicum, finely sliced
150g rocket leaves

Dressing
1 clove garlic, crushed
2 tsp red wine vinegar
1 tsp balsamic vinegar
1/3 cup olive oil
1/4 tsp honey

Preheat oven to 250C. Place pumpkin pieces in a tray and spray lightly with oil. Bake for 10mins then add the eggplant and zucchini sprayed lightly with oil. Roast for a further 20mins or until cooked. Remove from oven and set aside. Prepare couscous as per packet. To make dressing place all ingredients in airtight jar and shake until combined. Add roast vegetables. onion, capsicum and rocket leaves to cooked couscous. Mix dressing through until coated.
Serves 4

Curried Mince

1/2 cabbage, shredded
500g mince (pork)
1 large onion, diced
1 tsp curry powder
1 tsp stock (optional)
Noodles or rice

Cook mince. Cover base of pan with water, boil. Add onion, simmer 2min with lid on. Add cabbage, simmer 5min. Add curry, mince and noodles/rice.

Oat Cookies

1 1/2 cups regular rolled oats
1 cup coconut flakes
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon allspice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/2 chopped dried dates, and 1/2 raisins)

3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract

Preheat oven to 175C. Line baking sheet with parchment paper. In a large bowl, combine rolled oats, almond meal, mixed nuts and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches. In another bowl, combine canola oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined. Take a large cookie cutter and press spoonfuls of the batter into it. Remove cookie cutter. Bake for about 20 minutes or until edges are golden brown.

Penne Bosciala

350g dried wholemeal penne pasta 
1 Tbs cornflour 
1/2 cup salt-reduced chicken stock 
250ml tub Philadelphia 60% less fat cream for cooking 
2 tsp olive oil 
125g 98% fat-free rindless shortcut bacon, chopped 
250g button mushrooms, sliced 
2 garlic cloves, crushed 
2 green onions, sliced 
1 bunch asparagus, trimmed, cut into 1cm-thick slices 
3/4 cup fresh green peas 
1/2 cup fresh flat-leaf parsley leaves, chopped 
1 tsp finely grated lemon rind

Cook pasta in a saucepan of boiling water, following packet directions, until tender. Drain. Meanwhile, place cornflour in a bowl. Add half the stock. Stir until smooth. Add cream and remaining stock. Whisk until smooth. Heat oil in a large, deep frying pan over medium heat. Add bacon. Cook, stirring, for 4mins or until golden. Add mushrooms and garlic. Cook, stirring, for 5 mins or until mushrooms are tender. Add onion and asparagus. Cook, stirring, for 2 mins or until onion is tender. Add cream mixture and peas to pan. Bring to boil. Reduce heat to medium-low. Cook, stirring for 2 to 3 mins or until thickened and asparagus is tender. Add pasta, parsley and lemon rind. Toss to combine. Season with salt and pepper. Serve.

Risotto

1 onion, diced

1 clove garlic
2 tsp marg

2 cups arborio rice

6 cups (1 1/2L) stock
2 stock cubes
1/3 cup white wine
3 Tbs parmesan cheese

Vege risotto
2 cups mushrooms
1 cup beans
1 cup corn
1 red capsicum

Chicken and Spinach
500g chicken breast
250g pkt frozen spinach, thawed and drained

Cook onion and garlic with marg. Add rice and cook 2mins stirring frequently. Add 2 cups stock liquid and cubes, bring to boil, reduce to simmer, stir frequently, until absorbed. [Add raw chicken] Add wine and 2 cups stock liquid, boil. [Add veges] until absorbed. Add final 2 cups liquid stock, stirring frequently until absorbed. Stir in cheese [spinach] and pepper.

Stroganoff

600g chicken breast (or beef or veal)
1 cup onion
3 cups mushrooms
375ml can evaporated milk
2 Tbs tomato paste
1 Tbs paprika
2 gherkins
1 clove garlic
1 Tbs cornflour

Brown chicken with garlic, add onion, add mushrooms, add gherkins, stock powder, tomato paste, paprika and stir well. Blend cornflour into milk, add to pan, stir continuously until sauce boils. Pepper.

*via Simply Too Good To Be True

Oat Cookies

1 1/2 cups regular rolled oats
1 cup coconut flakes
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon allspice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/2 chopped dried dates, and 1/2 raisins)

3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract

Preheat oven to 175C. Line baking sheet with parchment paper. In a large bowl, combine rolled oats, almond meal, mixed nuts and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches. In another bowl, combine canola oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined. Take a large cookie cutter and press spoonfuls of the batter into it. Remove cookie cutter. Bake for about 20 minutes or until edges are golden brown.