queenslandgovernment

Vegetable Frittata

Easy 4 servings 13 serves of veg 15m preparation 30m cooking Ingredients 1 teaspoon vegetable oil 1 medium onion, sliced 500g sweet potato, peeled and thinly sliced ¼ cup water 420g can sweet corn kernels (or 1 corn cob, cooked) 2 cups broccoli, cut into florets 60g grated reduced-fat cheddar cheese or 30g grated Parmesan cheese []

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Potato Frittata

Easy 4 servings 11 serves of veg 10m preparation 10m cooking Ingredients 250g sweet potato, peeled and sliced thinly 250g potato, peeled and sliced thinly 1 teaspoon olive oil 1 onion, thinly sliced 1 bunch baby spinach, washed and drained 3 eggs, beaten 2 tablespoons grated Parmesan cheese ¼ teaspoon nutmeg Method Preheat grill. Boil potato []

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Chicken Stock

Easy 5 servings 5m preparation 120m cooking Ingredients 1 kg chicken bones 1 onion, sliced 1 carrot, sliced 1 stick celery, sliced 3 sprigs parsley 1 bay leaf, fresh or dried ½ teaspoon grated lemon rind 6 black peppercorns Water   Note: Serving quantity of fruit and veg will be zero. There will be some nutrients []

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Cucumber and mint infused water

Easy 4 servings 1 serves of veg 5m preparation Ingredients 1 jug plain water (approximately 1.5L), either tap or sparkling ½ Lebanese cucumber 1 handful of mint Method Pour water into jug Wash cucumber and mint Thinly slice cucumber (leaving skin on) Pick mint leaves off stems. Squeeze mint leaves in your hand to slightly []

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Curried Carrot Soup

Easy 4 servings 13 serves of veg 10m preparation 10m cooking Ingredients 1 teaspoon vegetable oil 1 onion, sliced 2 teaspoons mild curry powder 5 cups vegetable or chicken stock* 5 large carrots, washed and chopped 1 large potato, peeled and chopped Method Heat oil in a large pot and cook onion until translucent. Stir through []

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Creamy Vegetable Soup

Easy 6 servings 12 serves of veg 10m preparation 15m cooking Ingredients 250g pumpkin, peeled and cut into small chunks Half head of cauliflower, cut into florets 1 zucchini, chopped 1 large onion, diced 2 large potatoes, peeled and diced 6 cups chicken stock* ½ cup low-fat evaporated milk Method Combine pumpkin, cauliflower, zucchini, onion, potato and []

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Hearty Bean and Ham Soup

Easy 6 servings 18 serves of veg 15m preparation 75m cooking Ingredients 1 kg lean bacon bones 5 cups water 440g can haricot beans, rinsed and drained 2 carrots, diced 2 sticks celery, sliced 2 zucchinis, diced 440g can tomatoes, peeled and diced 1 tablespoon tomato paste 2 tablespoons fresh parsley, chopped Method Place bacon []

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Pumpkin Soup

Easy 4 servings 14 serves of veg 10m preparation 30m cooking Ingredients 1 medium brown onion, chopped 1 clove garlic, crushed 1 tablespoon olive oil 750g pumpkin, peeled and cubed 1 large potato, peeled and cubed 4 cups vegetable or chicken stock* ¼ cup low-fat natural yoghurt Method Heat oil in a large pot and cook onion []

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Ham and Veggie Slice

Easy 4 servings 4 serves of veg 15m preparation 30m cooking Ingredients 6 eggs 60g plain flour 1 cup zucchini, grated and drained ½ cup sweet corn kernels or 225g can, drained 1 cup carrot, grated ¼ cup chives, chopped 100g lean ham, chopped 50g reduced-fat cheese, grated Method Preheat oven to 180˚C. Beat eggs []

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Roasted Chickpeas

Easy 4 servings 6 serves of veg 10m preparation 45m cooking Ingredients 2 x 400g cans of chickpea, drained 30 mL olive oil 2 teaspoons sweet paprika 1/2 teaspoon ground cumin 1/2 teaspoon curry powder 1 tablespoon freshly grated lemon rind 1 teaspoon dried thyme 1 teaspoon fresh rosemary, chopped Method Preheat oven to 200ºC []

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Caramelised Onions

Easy 6 servings 6 serves of veg 10m preparation 30m cooking Ingredients 3 large red onions, peeled and chopped 2 tablespoons olive oil 2 tablespoons brown sugar 2 tablespoons red wine vinegar or balsamic vinegar Method Heat oil in large non-stick fry pan, add onions and cook over medium heat until soft and clear, 1-2 minutes. []

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Tropical Pizza

Easy 4 servings 4 serves of veg 1 serves of fruit 10m preparation 15m cooking Ingredients 25cm pizza base or Turkish bread ¼ cup tomato pasta sauce 100g ham, chopped 225g can pineapple pieces (in natural juice), drained 1 medium red or green capsicum, seeded and chopped 100g mushrooms, sliced 100g grated Mozzarella cheese 1 []

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Mexican Salad

Easy 6 servings 9 serves of veg 10m preparation Ingredients 420g can sweet corn kernels (or 1 1/2 corn cob, cooked) 1 green capsicum, seeded and diced 3 ripe tomatoes, chopped 2 tablespoons chopped parsley 2 spring onions, sliced 1 Lebanese cucumber, finely diced 1 tablespoon olive oil Juice of 1 lemon 1 tablespoon sweet []

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Salsa

Easy 2 servings 3 serves of veg 5m preparation Ingredients 2 ripe tomatoes, chopped 1 Lebanese cucumber, chopped ½▹red onion, finely chopped 1 teaspoon lemon juice 2 teaspoons olive oil 1 tablespoon chopped parsley Method Combine all ingredients and toss well. Makes 2 cups. <!– Recommended Daily Intake —Per Serve –> <!– –> <!– –> []

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Cabbage Rolls

Easy 4 servings 18 serves of veg 20m preparation 70m cooking Ingredients ½ cup white rice 8 large cabbage leaves 1 onion, finely chopped 250g lean pork minced 50g packet reduced-salt cream of chicken soup mix 1 egg ¼ cup chives, chopped 3 spring onions, chopped 2 ripe tomatoes, chopped 1 large capsicum, seeded and []

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