JULIE LE CLERC – former café owner, caterer and chef – is well-known for creating nourishing, innovative recipes that keen home-cooks can put together from scratch. Her stunning new book “is all about flavour, not sacrifice. Just because the food I am suggesting is natural, wholesome or light does not mean it’s boring or tasteless. This is about having your cake and eating it too …”
LIGHT CHICKEN MEATLOAF
Meatloaf is a popular family meal, so here’s a lighter version with some clever twists – made with chicken and bound with high-fibre oats. I’ve also hidden lots of grated vegetables in here, which is a great way to up the family’s vegetable intake without them even realising it. The tomatoes are decorative but when sliced also form a nice juicy sauce for the meatloaf.
- 500 g lean chicken mince, preferably organic
- 1½ cups old-fashioned rolled oats
- 2 tbsp tomato paste
- 1 small onion, very finely chopped
- 1 large carrot, peeled and coarsely grated
- 1 courgette, trimmed and coarsely grated
- 2 cloves garlic, crushed
- 2 tbsp chopped fresh parsley
- 1 tbsp chopped fresh oregano
- 2 egg whites
- salt and freshly ground black pepper
- 6 small tomatoes
1. Preheat oven to 180°C. Line a 1.5-litre-capacity loaf tin with baking paper, leaving an overhang on all sides.
2. Place all ingredients, except tomatoes, in a large bowl and mix with clean hands to combine. Season well with salt and pepper and mix well again.
3. Spoon mixture into prepared tin, pressing down well to compact the mixture. Press tomatoes down halfway into the surface of the mixture.
4. Bake for 60 minutes, or until the juices run clear when a small sharp knife is inserted into the centre of the meatloaf.
5. Cool in the tin for 10 minutes to firm, then use the paper overhang to lift and remove the meatloaf from the tin. Serve hot or refrigerate until cold. Slice to serve.
Serves 6
Good Idea: Choose lean chicken for proven health benefits. Breast meat contains less fat than leg meat. And remember, much of the fat is contained in the skin, so it is a healthier choice to go for skinless chicken portions, trimmed of excess fat.
BERRY CHIFFON PUDDING CAKES
- 2 egg whites
- 1/3 cup caster sugar
- 1 tsp pure vanilla extract
- 2 tbsp light olive oil
- ½ cup low-fat plain unsweetened yoghurt
- 1½ cups mixed berries (fresh or frozen)
- 1 cup plain flour
- ¾ tsp baking soda
- icing sugar, to dust
1. Preheat oven to 180°C.
2. Lightly spray six ¾-cup capacity cake or muffin tins with olive oil.
3. In a clean bowl, beat egg whites until soft peaks hold their shape. Fold in sugar and vanilla and then the oil, yoghurt and half the berries. Sift flour and baking soda into bowl and stir just enough to combine.
4. Spoon mixture into prepared tins and scatter with remaining berries. Bake for 25-30 minutes, or until firm and golden brown.
5. Serve warm, dusted with icing sugar and with extra yoghurt on the side, if desired.
Makes 6
REPRINTED WITH PERMISSION FROM ‘MADE BY HAND’ PUBLISHED BY PENGUIN GROUP (NZ). RRP $52. COPYRIGHT © JULIE LE CLERC, 2010.
