Cheese and Spinach Pie
Preparation Time – 10 minutes
Ingredients
Serves 6
- 1 bunch (about 500g) English spinach, remove stalks, wash, dry
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1 bunch silver beet (about 500g) remove stalks, wash, dry
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1 cup water
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1 large brown onion, halved, finely chopped
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200g reduced-fat ricotta
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6 heaped tablespoons (84g) Vanilla Sustagen Hospital Formula
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60g low-fat feta, crumbled
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3 eggs
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2 egg whites
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½ cup loosely packed coarsely chopped fresh continental parsley
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½ teaspoon ground nutmeg
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Salt and freshly ground black pepper
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6 sheets filo pastry* (Antoniou brand)
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2 teaspoons extra lite olive oil
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2 teaspoons reduced-fat butter/ dairy spread, melted
Serving Suggestions
Garnish with fresh parsley leaves and serve with side salad.
Options
*For a gluten free recipe replace filo pastry with a gluten free shortcrust / piecrust pastry.
This mixture will also make 6 individual pies. To increase fibre intake use Sustagen Plus Fibre. |
Method
1.Preheat oven to 190C.
2. Place spinach and silver beet and 2 tablespoons of the water in a large saucepan. Cover and place over medium heat. Cook until spinach wilts. Drain and allow to cool. Squeeze out excess liquid. Coarsely chop spinach and place in a bowl.
3. Place ½ cup water and onion in a separate saucepan and bring to boil. Cover and reduce heat, stirring occasionally, until onion softens. Drain.
4. In a bowl mix the onion, ricotta, feta, Sustagen Hospital Formula, remaining water, parsley and nutmeg. Stir well.
5. Whisk eggs and egg whites in a jug. Pour into the Sustagen Hospital Formula mixture.
6. Add spinach and stir to combine. Add salt and pepper to taste.
7. Combine oil and melted butter in a bowl.
8. Place filo sheets on a clean work surface. Cover half the filo sheets with a dry towel, then a damp towel to prevent the pastry drying out.
9. Use half of the filo to cover the bottom of a medium sized pie-plate. Layer one sheet at a time. Lightly grease every second sheet with oil mixture as it is placed down.
10. Place the spinach mixture on top of the layered pastry and fold in any ends.
11. Use the remaining filo sheets to top the pie (following step 9).
12. Pinch together top and bottom edges of filo.
13. Brush the top of the pie with the oil mixture.
14. Bake in the preheated oven for approximately 45 minutes.
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Thai Seafood Hot Pot
Preparation Time – 30 minutes
Ingredients
Serves 4
- 2 tablespoons olive oil
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1 red onion, chopped
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2 stalks celery, sliced
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3 cloves garlic, crushed
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2 x 400g cans diced tomatoes
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4 cups fish or vegetable stock*
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6 heaped tablespoons (84g) Vanilla Sustagen Hospital Formula
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2 tablespoons Thai curry paste
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1kg firm white fish fillets (cut in 3 cm cubes)
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12 medium green prawns (peeled)
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12 mussels (closed, scrubbed and bearded)
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4 fresh kaffir lime leaves, finely shredded
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1 lemon grass stalk, finely chopped
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½ cup chopped coriander
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Zest or grated rind of ½ lemon / lime
Serves 10
- 3 1/2 tablespoons olive oil
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3 red onions, chopped
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4 stalks celery, sliced
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4 cloves garlic, crushed
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4 x 400g cans diced tomatoes
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6 ½ cups fish or vegetable stock*
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10 heaped tablespoons (140g) Vanilla Sustagen Hospital Formula
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4 tablespoons Thai curry paste
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2kg firm white fish fillets
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24 medium green prawns (peeled)
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24 mussels (closed, scrubbed and bearded)
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6 fresh kaffir lime leaves, finely shredded
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2 lemon grass stalks, finely chopped
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1 ½ cups chopped coriander
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Zest or grated rind of 1 lemon / lime |
Method
1. In a jug mix Sustagen Hospital Formula and 1 cup of stock.
2. Heat olive oil in a large heavy-based saucepan. Add onion, celery, half the lime leaves, lemon grass and garlic. Cook for 5 minutes, until soft.
3. Add tomatoes, curry paste and stock. Bring to the boil. Reduce heat and simmer for 20 minutes. Pour in Sustagen Hospital Formula mixture. Stir well.
4. Add fish to saucepan and simmer for 5 minutes.
5. Add remaining seafood. Cover and cook for 3 minutes. Discard any unopened mussels. Spoon into bowls, garnish with remaining lime leaves and top with coriander and lemon rind.
Serving Suggestions
Garnish with a slice of lime and fresh coriander or celery leaves.
Options
For additional flavour add cumin or a Moroccan seasoning mix to taste. To increase fibre intake use Sustagen Plus Fibre.
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Easy Lamb Curry
Preparation Time – 30 minutes
Ingredients
Serves 6
- 1 ½ cups beef or vegetable stock**
- 1 large brown onion, chopped
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2 garlic cloves, crushed
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2 (300g each) lamb eye of loin
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2 tablespoons mild curry paste
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6 heaped tablespoons (84g) Vanilla Sustagen Hospital Formula
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1 x 400g can diced tomatoes
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Salt and freshly ground black pepper
Serves 10
- 2 ½ cups beef vegetable stock*
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2 large brown onions, chopped
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3 garlic cloves, crushed
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4 (300g each) lamb eye of loin
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3 ½ tablespoons mild curry paste
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10 tablespoons (140g) Vanilla Sustagen Hospital Formula
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2 x 400g can diced tomatoes
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Salt and freshly ground black pepper
Options
For a spicier curry add in a hotter curry paste. To increase fibre intake use Sustagen Plus Fibre.
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Method
1. In a jug mix Sustagen Hospital Formula and 1 cup of stock. Set aside.
2. Place the remaining stock, onion and garlic in a saucepan. Cover and bring to the boil. Reduce heat and cover, until the onion is soft. Transfer the onion mixture to a bowl.
3. Meanwhile, cut the lamb into 3cm pieces and combine with curry paste.
4. Heat the pan again and add a third of the lamb. Cook, tossing occasionally, for 1 minute or until the lamb is just sealed all over. Transfer the lamb to a plate and repeat with the remaining lamb in two more batches.
5. Return the onion mixture to the pan and stir in the tomatoes. Bring to the boil. Reduce heat and cook, partially covered, stirring often, for 6 minutes or until sauce thickens slightly.
6. Stir in Sustagen Hospital Formula mixture until it fully dissolves.
7. Cook lamb, uncovered, stirring often, for a further 2 minutes or until lamb is medium rare. Taste and season with salt and pepper.
Serving Suggestions
For low GI option serve with, brown rice or non starch or green vegetables. Spoon the curry over top and garnish with coriander. Serve immediately with low fat natural (gluten-free) yoghurt and slides of cucumber.
Papadums (chick pea flour) can also be served to accompany the dish.
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Basil and Chicken Cannelloni
Preparation Time – 30 minutes
Ingredients
Serves 4
- 1 ½ teaspoons olive oil
- 1 ¾ cups loosely packed fresh basil leaves
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1 small white onion, cut into quarters
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2 garlic cloves, crushed
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2 ¼ tablespoons plain flour
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4 heaped tablespoons (56g) Vanilla Sustagen Hospital Formula
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400mL no-fat / skim milk
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Salt and freshly ground black pepper
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450g lean chicken breast mince
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1 x 120g packet instant dried cannelloni tubes
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30g shredded light mozzarella
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1 bunch English spinach, stems trimmed, washed
Serves 10
- 2 ½ teaspoons olive oil
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3 cups loosely packed fresh basil leaves
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2 small white onions, cut into quarters
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4 garlic cloves, crushed
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4 tablespoons plain flour
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10 heaped tablespoons (140g) Vanilla Sustagen Hospital Formula
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650mL no-fat / skim milk
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Salt and freshly ground black pepper
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750g lean chicken breast mince
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2 x 120g packet instant dried cannelloni tubes
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50g shredded light mozzarella
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2 bunches English spinach, stems trimmed, washed |
Method
1. Position an oven shelf in top rack of oven. Preheat oven to 230C. Brush a 17 x 23cm shallow (base measurement) baking dish with ½ teaspoon of oil.
2. Place basil leaves, onion, garlic, Sustagen Hospital Formula, flour, 400mL milk, remaining oil, ½ teaspoon salt in bowl or a food processor. Use a hand-mixer or process until basil is chopped.
3. Combine mince, ¼ teaspoon of salt, ½ teaspoon of pepper and 8 tablespoons of basil mixture in bowl.
4. Fill each cannelloni tube with chicken mixture. Place in a single layer in the baking dish.
5. Place remaining milk and basil mixture in a saucepan over medium heat. Cook, stirring, for 1-2 minutes or until mixture thickens.
6. Pour sauce over the cannelloni and sprinkle with mozzarella. Bake in preheated oven for 18 minutes or until cannelloni are tender when pierced with a knife.
Serving Suggestions
Cook spinach in a saucepan for 2 minutes. Place spinach on plates, top with 3 cannelloni tubes and remaining basil.
Options
Try adding crushed garlic, sultanas or pine nuts to the chicken mixture. To increase fibre intake use Sustagen Plus Fibre.
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Mediterranean Vegetable Lasagne
Total time – 11/2 hours
Ingredients
Serves 6
- 8 Roma tomatoes
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450g eggplant, sliced lengthways
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600g red capsicum
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Olive oil cooking spray
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3 tablespoons balsamic vinegar
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6 heaped tablespoons (84g) Vanilla Sustagen Hospital Formula
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600g English spinach, leaves washed
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500g Silver beet, stalks removed leaves washed
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300g light ricotta
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2 tablespoons fresh basil, finely chopped
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9 sheets dried instant lasagne
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1 cup hot and spicy breadcrumbs†
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20g butter, melted
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1 tablespoon extra lite live oil
Serves 10
- 14 Roma tomatoes
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750g eggplant, sliced lengthways
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900g red capsicum
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Olive oil cooking spray
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4 tablespoons balsamic vinegar
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10 heaped tablespoons (140g) Vanilla Sustagen Hospital Formula
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1000g English spinach, leaves washed
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1000g Silver beet, stalks removed leaves washed
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480g light ricotta
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4 tablespoons fresh basil, finely chopped
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15 sheets dried instant lasagne
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1 cup hot and spicy breadcrumbs†
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35g butter, melted
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2 tablespoons extra lite olive oil |
Method
1. Preheat oven to 200 C.
2. Line 3 baking trays with baking paper. Cut eggplant into 3cm-thick slices. Place onto the baking tray. Cut capsicum into quarters lengthways. Remove seeds and membrane. Place, skin-side up, onto third tray. Spray vegetables with oil, and season with salt and pepper. Roast vegetables for 15-20 minutes, or until tender. Cool.
3. Slice tomatoes. Drizzle vinegar over tomatoes. Roast for 5 minutes. Cool.
4. Shred spinach and silver beet leaves. Place into a heat-proof bowl. Cover with boiling water. Stand for 2 minutes. Drain. Refresh in cold water. Squeeze to remove excess liquid.
5. Combine Sustagen Hospital Formula, ricotta, basil, and salt and pepper. Mix well.
6. Arrange half the spinach in a greased, 5cm-deep, 26cm x 17cm heat-proof dish (a larger dish for the bigger serve). Top with 3 sheets of lasagna (5 sheets for the larger serve). Spread with half the ricotta mixture. Top with half the vegetables. Repeat lasagne, ricotta and vegetable layers. Top with spinach and lasagne.
7. Combine breadcrumbs, butter and oil. Sprinkle over lasagne. Cover with foil. Bake for 35-40 minutes. Remove foil. Bake for 15 minutes, or until tender and golden. Serve.
Serving Suggestions
Garnish with fresh tomato and sprigs of basil and serve with a salad.
Options
† To remove the spiciness, replace hot and spicy bread crumbs with 2 cups fresh white breadcrumbs. To increase fibre intake use Sustagen Plus Fibre.
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Cheese and Broccoli Macaroni Bake
Preparation time – 30 minutes
Ingredients
Serves 6
- 300g macaroni pasta
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380g (1 head) broccoli, trimmed, cut into small florets
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1 tablespoon reduced-fat butter or dairy spread
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4 green onions, thinly sliced
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2 garlic cloves, crushed
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1 tablespoon plain flour
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6 heaped tablespoons (84g) Vanilla Sustagen Hospital Formula
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1 cup skim milk
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1 lemon, rind finely grated
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½ cup reduced-fat spreadable cream cheese
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½ cup grated reduced-fat tasty cheese
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200g 98% fat-free ham, chopped
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½ cup fresh wholemeal breadcrumbs
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Olive oil cooking spray
Serves 10
- 480g macaroni pasta
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600g (2 head) broccoli, trimmed, cut into small florets
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2 tablespoons reduced-fat butter or dairy spread
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6 ½ green onions, thinly sliced
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3 garlic cloves, crushed
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1 ½ tablespoons plain flour
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10 heaped tablespoons (140g) Vanilla Sustagen Hospital Formula
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2 cups skim milk
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1 ½ lemons, rind finely grated
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¾ cup reduced-fat spreadable cream cheese
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¾ cup grated reduced-fat tasty cheese
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320g 98% fat-free ham, chopped
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¾ cup fresh wholemeal breadcrumbs
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Olive oil cooking spray |
Method
1. Preheat oven to 180 C.
2. Cook pasta in a large saucepan of boiling, salted water following packet directions, until just tender. Add broccoli to saucepan 1 minute before pasta is cooked.
3. Meanwhile, melt dairy spread in a small saucepan over medium heat. Add onions and garlic. Cook, stirring, for 1 minute. Add flour and cook, stirring constantly, for 30 seconds. Remove from heat. Add milk, a little at a time, whisking until smooth. Return to heat. Add lemon rind. Cook, stirring, for 3 minutes or until sauce just comes to the boil. Reduce heat to low. Simmer, stirring occasionally, for 2 minutes. Remove from heat and add Sustagen Hospital Formula, cream cheese and tasty cheese. Stir until melted and smooth. Season with salt and pepper.
4. Drain pasta and broccoli. Place in an 8-cup capacity ovenproof dish. Top with ham. Pour cheese sauce over ham and stir until well combined. Sprinkle breadcrumbs over pasta. Spray lightly with oil. Bake for 20 minutes or until golden and hot.
Serving Suggestions
Garnish with fresh tomato and a sprig of rosemary and serve with a salad.
Options
For a main meal add (in step 2) 420g tomato condensed soup and/or additional vegetables such as corn, zucchini, onion, and sweet potato. For a vegetarian option, remove ham from recipe. To increase fibre intake use Sustagen Plus Fibre.
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