Weekly Recipe of Eat Smart Nutrition Consultants

Recipes from Holly, Kerry, Liz and Lauren 1/5/06

Beef Stroganoff (serves 4-6)

600-800g lean beef eye fillet
1 ½ tablespoons Worcestershire sauce
1 ½ tablespoons oil
1 clove garlic
1 large onion
1 ½ cups mushrooms

3 tablespoons cornflour
1 ½ tablespoons tomato paste
1 ½ cups reduced fat milk
1 beef stock cube, crumbled
1 packet fettuccine (cook as per packet)
2 tablespoons chopped fresh parsley

1. Cut beef into wafer thin slices.
2. Place in a bowl with sauce and stand 10 minutes.
3. Boil water and cook pasta for recommended time while preparing rest of dish.
4. Heat oil or spray pan, add garlic and beef, stir-fry for about 3 minutes, or until lightly browned. Add chopped onion and sliced mushrooms to pan, stir constantly for 2 minutes.
5. Blend cornflour with a little of the milk, add to pan with the remaining milk, tomato paste and stock cube.
6. Stir constantly over heat until mixture boils and thickens.
7. Serve with combined fettuccine and parsley and with mixed steamed vegetables or a side salad.

Buttermilk spiced chicken (serves 4-6)

Hawayji spice mix (make yourself or use a commercial version with similar ingredients):
1 teaspoons black peppercorns
3 teaspoons caraway seeds
1 teaspoons cardamom seeds (from pods)
teaspoon ground turmeric
700-800 g chicken thigh fillets
2 preserved lemon quarters
250ml buttermilk or plain yoghurt
3 teaspoons spice mix
½ cup chopped fresh dill plus extra for garnish

To make spice mix:
Place all ingredients into a mortar and pestle or spice grinder and grind to a powder. Store in airtight jar.

1. Slash chicken fillets diagonally to allow more effective marinating.
2. Discard flesh and seeds from preserved lemon, rinse skin, pat dry and dice finely.
3. In a bowl combine buttermilk/yoghurt, preserved lemon, spice mix and dill and season to taste. Pour over the chicken, cover and refrigerate for a few hours or overnight.
4. Bake on a lined tray at ~200C for 40-45 minutes or until cooked through. Serve with extra dill and a Mediterranean salad.

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