Cheat’s Chicken Paella: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

p138 THE CSIRO HEALTHY GUT DIET
11 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH

Cheat’s chicken paella

SERVES 4
PREPARATION 20 minutes, plus standing time
COOKING 45 minutes, plus rice cooking time

 

Cheats Chicken Paella

olive oil spray, for cooking
600 g chicken breast or thigh fillets, cut into bite-sized pieces
1 red onion, finely chopped
1 large red capsicum, seeded, 1/2 finely chopped and 1/2 thinly sliced
1 clove garlic, chopped
1 teaspoon sweet paprika
1 1⁄ 2 cups (375 ml) salt-reduced tomato passata
pinch of saff€ron threads, soaked in 2 tablespoons boiling water for 10 minutes
150 g broad beans
1 1/2 cups (180 g) frozen peas
150 g green beans, trimmed
1 cup (185 g) cooked basmati rice (see page 41)

2 cups mixed salad leaves, lemon wedges, to serve

Heat a heavy-based frying pan with a lid over medium heat and spray with olive oil. Add the chicken and cook, stirring for 4–5 minutes until browned all over. Transfer to a bowl and set aside.

Spray the pan with a little more olive oil, then add the onion, chopped capsicum and garlic and cook, stirring occasionally, for 5 minutes or until softened. Stir in the paprika and cook for 30 seconds. Add the passata and bring to a simmer. Stir in the saffron mixture, chicken and 1/2 cup (125 ml) water and bring to the boil over high heat. Cover, reduce the heat to low and cook for 20–25 minutes until the chicken is cooked through.

Preheat the oven grill to high. Line a baking tray with foil, top with the sliced capsicum and grill for 5 minutes or until softened and the skin is slightly charred.

Cook the broad beans in a small saucepan of simmering water for 3 minutes, then remove with a slotted spoon, run under cold water and double-peel. Add the peas to the pan of simmering water and cook for 3 minutes or until tender. Drain. Cook the beans in a saucepan of simmering water for 4 minutes or until tender but a little crisp. Add the capsicum, broad beans, peas and beans to the chicken mixture.

Divide the rice among 4 plates or bowls, top each bowl with one quarter of the chicken and vegetable mixture and serve immediately with the salad leaves and lemon wedges to the side.

 

Brekky Fritters with Smoked Salmon and Herbed Goat’s Cheese: The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

p74 THE CSIRO HEALTHY GUT DIET
5 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 2 PROTEIN 1 FRUIT 0 VEGETABLES 1 DAIRY 1.5 FATS AND OILS 1

Brekky fritters with smoked salmon and herbed goat’s cheese

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

 

Brekky Fritters with Salmon

8 thin slices (400 g) smoked salmon

HERBED GOAT’S CHEESE
115 g soft goat’s cheese (such as a small log of Bourdin chevre)
2 tablespoons finely chopped chives
2 tablespoons finely chopped
flat-leaf parsley leaves

BREKKY FRITTERS
3/4 cup (90 g) frozen peas
500 g potatoes, quartered, steamed
and chilled overnight (see page 41)
1ž 1/2 tablespoons skim milk
1 tablespoon light sour cream
150 g cabbage, thinly sliced
2 spring onions, finely chopped
2 tablespoons plain flour, plus extra for dusting
olive oil spray, for cooking

To make the herbed goat’s cheese, place the cheese, chives and parsley in a small bowl and stir to combine well. Cover with plastic film and refrigerate until required.

To make the fritters, cook the peas in a small saucepan of boiling water for 5 minutes or until tender, then drain and set aside. Place the cooked potato in a large bowl and roughly mash with a vegetable masher. Add the milk and sour cream and roughly mash. Add the peas, cabbage and spring onion and stir to combine, then fold in the
flour.

Divide the mixture into 8 even portions and, using lightly floured hands, form into patties.
Heat a large non-stick heavy-based frying pan over medium heat, then spray with olive oil. Dust both sides of each patty lightly with flour, then place in the pan and cook over low–medium heat for 3–4 minutes on each side or until golden. (Depending on the size of your pan you may need to do this in batches.)

Serve the fritters warm with smoked salmon and herbed goat’s cheese.

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

#MeatlessMonday: Lentil Hotpot with Steamed Greens – The CSIRO Healthy Gut Diet -Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

 

p178 THE CSIRO HEALTHY GUT DIET
21 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 3 DAIRY 0 FATS AND OILS 0

Lentil hotpot with steamed greens

SERVES 4
PREPARATION 20 minutes
COOKING 1 hour, plus potato cooking time

 

Lentil Hotpot

olive oil spray, for cooking
1 onion, finely chopped
1 large carrot, finely chopped
1 stick celery, finely chopped
1 large clove garlic, finely chopped
2 teaspoons curry powder
1 × 400 g tin salt-reduced chopped tomatoes
1 × 400 g tin lentils, drained and rinsed
1 × 400 g tin salt-reduced four-bean mix, drained and rinsed
1 1/2 cups (180 g) frozen peas
5 potatoes, cut into 5 mm thick slices, steamed and chilled overnight (see page 41)
sweet paprika, for sprinkling
1 head broccoli, trimmed and cut into small florets
100 g green beans, trimmed

 

Preheat the oven to 190°C (170°C fan-forced). Spray a 1.5 litre baking dish with olive oil.
Heat a deep heavy-based frying pan over medium heat and spray with olive oil. Add the onion, carrot and celery and cook, stirring, for 5 minutes or until softened. Add the garlic and curry powder and stir for 30 seconds or until fragrant.

Stir in the tomatoes, lentils and bean mix and bring to a simmer over medium–high heat, then stir in the
peas and return to a simmer; add a little water if necessary to prevent the mixture from sticking.

Spoon the lentil mixture into the prepared baking dish, then top with the potato slices, placing them in overlapping lines to cover the lentil mixture. Spray with olive oil and sprinkle with paprika.

Bake the hotpot for 45–50 minutes until the potato topping is golden
and crisp.

Just before serving, steam the broccoli and beans in a steamer basket over a saucepan of simmering water for 3 minutes or until tender but crisp.

Serve the hotpot with the steamed vegetables alongside.

into small florets
100 g green beans, trimmed

 

Slow-Roasted Lamb Shawarma with Crushed Chat Potatoes and Salad: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

 

BEEF AND LAMB MAINS p175
8 G FIBRE PER SERVE LOW FODMAP GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 2 DAIRY 1 FATS AND OILS 0

SlowRoastedLambShwama

 

 

Slow-roasted lamb shawarma with crushed chat potatoes and salad

SERVES 4
PREPARATION 25 minutes
COOKING 2 hours 30 minute, plus potato cooking time.

2 teaspoons ground allspice
2 teaspoons sweet paprika
3 teaspoons dried Greek-style oregano
pinch of ground cinnamon
1 × 800 g boneless butterflied lamb leg, all visible fat trimmed
olive oil spray, for cooking
600 g chat potatoes, steamed, lightly crushed and chilled overnight (see page 41)
juice of 1 lemon
200 g salt-reduced low-fat feta, crumbled or diced

BROCCOLI, CUCUMBER AND PEA SALAD

1/2 small head broccoli, broken into florets
150 g frozen peas
1 baby cos lettuce, base trimmed, leaves washed, dried and shredded
1 Lebanese cucumber, halved length ways, seeds removed, then thinly sliced on the diagonal
2 spring onions (green tops only), finely chopped
2 teaspoons lemon juice
1 teaspoon extra virgin olive oil

Preheat the oven to 190°C (170°C fan-forced). Combine the allspice, paprika, 2 teaspoons of the oregano, the
cinnamon and some freshly ground black pepper in a small bowl and rub all over the lamb to coat well. Place in a ceramic baking dish, then pour in enough water to come 2 cm up the side of the lamb, taking care not to pour it over the lamb.

Spray the lamb with olive oil, then cover the dish tightly with foil. Roast for 2 hours, checking the
water occasionally and adding more if necessary. The lamb should be tender and easily shredded with a fork.
When the lamb has been cooking for 1 hours, place the crushed potatoes in another roasting tin and pour the lemon juice evenly over the top. Spray with olive oil and sprinkle evenly with the remaining 1 teaspoon of oregano, then roast for 1 hour, turning occasionally, until golden and crisp.

Meanwhile, to make the salad, cook the broccoli in a saucepan of simmering water for 3 minutes, then add the peas and cook for another 2 minutes or until the vegetables are just tender. Drain and rinse under cold running water then set aside.

Just before serving, combine the broccoli, peas, cos, cucumber and spring onion in a bowl. Whisk together the lemon juice and olive oil, then add to the salad and toss to combine.

Shred the lamb with a fork, then serve  200 g per person with one quarter each of the roast potatoes, salad and feta.

Brekky Rice Pudding: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

 

 

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

**I eat this or a version of it most mornings ( and sometimes for lunch) 🙂

BREAKFAST 71
7 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0.5 PROTEIN 0 FRUIT 1 VEGETABLES 0 DAIRY 1 FATS AND OILS 1

Brekky rice pudding with fruit and almonds

SERVES 4
PREPARATION 10 minutes
COOKING 25 minutes

1 cup (100 g) basmati rice
600 ml high-calcium, lactose-free skim milk
1 stick cinnamon
1 large wide strip lemon zest
1 teaspoon pure vanilla extract
2 teaspoons pure maple syrup
ground cinnamon, to serve
seeds and juice from 4 passion fruit
125 g strawberries, hulled and halved or quartered
20 g flaked almonds
2 tablespoons lactose-free natural yoghurt, to serve

 

BrekkyRicePudding

Bring a small saucepan of water to the boil, then add the rice and boil for 5 minutes. Drain and transfer to a heavy-based saucepan. Add the milk, cinnamon, lemon zest and vanilla and bring to the boil over
medium heat. Reduce the heat to low–medium and simmer, stirring frequently, for 20 minutes or until the milk is absorbed, the rice is cooked and the mixture is thick.

Stir in the maple syrup.

Divide the rice pudding among 4 bowls, sprinkle with ground cinnamon to taste, then top evenly with the passionfruit, strawberries and almonds and serve warm with yoghurt.

This can be made the day before and chilled in the refrigerator overnight, if desired. The pudding will thicken on chilling, so loosen with a little extra skim milk, if you like.

 

Easy Lemon Shortbread Cookies: Love Laugh Bake! Silvia Colloca

Love Laugh Bake

Love, Laugh, Bake! By Silvia Colloca, Published by Plum, RRP $39.00, Photography by Rob Palmer

 

BISCUITS, BISCOTTI & COOKIES,
EASY LEMON SHORTBREAD COOKIES 
“When I’m craving a simple yet satisfying cookie, I often turn to my mother’s tried and tested recipe for lemon
shortbread. The dough can be made by hand in minutes, but if you are in a hurry, a stand mixer fitted with
a paddle attachment will do the job for you in a matter of seconds. The almond meal adds moistness and
longevity to these cookies, and the potato starch helps create an ineffably light texture.” p193

100 g icing sugar, plus extra for dusting (optional)
150 g unsalted butter, softened
200 g (1¹⁄³ cups) self-raising flour
50 g (½ cup) almond meal
1 tablespoon potato starch
1 vanilla bean, split and seeds scraped, or 1 teaspoon vanilla bean paste
finely grated zest of 1 large lemon (or 2 small ones)

Cream the icing sugar and butter in a stand mixer fitted with a whisk, or use
a wooden spoon (the old-fashioned way is more laborious, but that’s how my
nonna used to make these!).

Add the remaining ingredients and mix well to incorporate. Roll the dough into
a log. Wrap it firmly in plastic film and refrigerate for 20 minutes.

Preheat your oven to 180°C and line a baking tray with baking paper.

Take the dough log out of the fridge and cut into 1 cm thick rounds. Place
them on the prepared tray, leaving plenty of room for spreading, and bake for
12–15 minutes or until cooked through and lightly golden.

Cool on the tray for a few minutes, then transfer to a wire rack to cool completely. Serve as
they are or dusted with extra icing sugar.
MAKES 10–12

 

LLB_Cookies_EasyLemonShortbreadCookies

Focaccia with Peaches, Goats Cheese and Prosciutto: Love Bake Laugh! Silvia Colloca

Love Laugh Bake

Love, Laugh, Bake! By Silvia Colloca, Published by Plum, RRP $39.00, Photography by Rob Palmer

“I have included a recipe for focaccia in most of my books and television shows, and I suppose this goes to show
how much I adore this type of bread. Traditionally, focaccia originated in the coastal town of Genoa, on Italy’s
west coast, where the artisan bakers created a soft dough flavoured with local extra-virgin olive oil. The end
result is a soft and bouncy bread, dotted with holes moist with oil and flavoured with plenty of sea salt. The
dough also contains another ingredient often used in Italian bread making: barley malt syrup. This dark brown,
thick and sticky sweetener can be found in most good delis, but if it is too hard to come by, use honey instead.
(Please note that if you make this substitution, your focaccia will not be suitable for vegans.)” p.110

 

BASIC FOCACCIA DOUGH
1 tablespoon dried yeast
1 teaspoon barley malt syrup
or honey
250 ml (1 cup) lukewarm water
400 g (2²⁄³ cups) 00 or plain flour
2 tablespoons extra-virgin olive oil
2 teaspoons salt
VEGAN (IF NOT USING HONEY)

Mix the yeast, syrup or honey and water in a large bowl and stand for a few
minutes to froth up.
Add the flour and olive oil and knead for 3–4 minutes, then add the salt and
knead vigorously for a further 5 minutes until smooth and elastic (feel free to
use a stand mixer fitted with a dough hook).
Shape the dough into a ball and place in an oiled bowl. Cover with a damp tea
towel and rest for 20 minutes.
Using floured hands, stretch the dough into a rectangle, then fold the top and
bottom thirds into the centre, like folding a letter. Place the folded dough on an
oiled baking tray, cover with a damp tea towel and prove at room temperature
for about 1½ hours or until doubled in size.

 

FOCACCIA WITH PEACHES, GOAT’S CHEESE AND PROSCIUTTO
There comes a time, towards the end of summer, when peaches are so cheap it is almost a crime not to buy
them in bulk. This is when I find myself preserving them in syrup for winter or making jams. However, the
flavour of this gorgeous fruit is so versatile that it suits savoury dishes as well, and makes a delightful addition
to the universally loved combination of prosciutto and goat’s cheese.  p.116

1 quantity of basic focaccia dough (see above)
salt
2 tablespoons extra-virgin olive oil
1 tablespoon water
1 tablespoon honey
3–4 peaches, quartered, stones removed
150 g goat’s cheese, crumbled
150 g prosciutto, finely sliced

Make and rest the dough as instructed.

Using floured hands, stretch out the dough to cover the baking tray and
sprinkle the surface with salt. Cover and rest for 30 minutes.

Using your fingertips, press down on the dough to create lots of little indents.
Whisk together the olive oil, water and honey, then coat the peach quarters
with the glaze. Tumble the glazed peaches over the focaccia, letting the juices
run into the holes. Sprinkle with some more salt, then cover and rest for a
further 20 minutes.

Preheat your oven to 200°C.

Bake the focaccia for 15–18 minutes, then scatter over the goat’s cheese.
Bake for a further 5 minutes or until it looks golden and utterly irresistible.
Take the tray out of the oven and top with the prosciutto. Serve hot or warm.
Any leftovers will be delicious cold too, but focaccia is best eaten on the day
it’s made.

SERVES 6–8

LLB_Breads_Foccacia_