Spaghetti fritters with salami & zucchini

• Ingredients

•  200g spaghetti
•  3 eggs, lightly beaten
•  1/4 cup (35g) plain flour
•  1 garlic clove, crushed
•  1 cup (80g) parmesan, grated
•  80g salami, chopped
•  2 large zucchini, grated
•  Olive oil, to shallow-fry
•  100g semi-dried tomatoes, finely chopped
•  2/3 cup (220g) tomato chutney
•  Green salad leaves, to serve

• Method

1. Step 1
   Cook the pasta according to packet instructions, then drain and cool slightly.
2. Step 2
   Place the egg, flour, garlic and parmesan in a bowl and stir well to combine. Add the salami, zucchini and pasta, season and toss to combine.
3. Step 3
   Heat the oil in a deep frypan over medium-high heat. Gather small handfuls of the pasta mixture and carefully lower into the hot oil. Cook the fritters, in batches, for 2 minutes each side or until crisp and golden. Drain on paper towel.
4. Step 4
   Combine the semi-dried tomatoes with tomato chutney. Serve fritters topped with chutney and salad on the side.

Macaroni and cheese

• Ingredients

Equipment

•  You will need a 5cm-deep, 20cm x 30cm ovenproof dish.

Ingredients

•  250g macaroni
•  310ml (1 1/4 cups) milk
•  310ml (1 1/4 cups) pouring cream
•  50g butter, chopped
•  50g (1/3 cup) plain flour
•  80g (2/3 cup) grated gruyere
•  2 spring onions, lightly sliced
•  2 eggs, lightly beaten
•  100g mozzarella, grated
•  2 tablespoons finely chopped flat-leaf parsley
•  2 tablespoons panko (Japanese) breadcrumbs (see note)
•  Green salad (optional), to serve

• Method

1. Step 1
   Cook macaroni in a saucepan of boiling, salted water for 8 minutes or until al dente, then drain.
2. Step 2
   Preheat oven to 180C fan-forced. Meanwhile, to make bechamel sauce, place milk and cream in a small saucepan and bring to a gentle simmer over medium heat. Melt butter in a heavy-based saucepan over low heat, then add flour and cook, stirring, for 2 minutes or until dry and grainy. Whisking continuously, ladle milk mixture into flour mixture until sauce is smooth and thick (this will take 12 minutes).
3. Step 3
   Remove pan from heat, then stir in cooked pasta, gruyere, spring onions, eggs and half the mozzarella. Season with salt and pepper.
4. Step 4
   Spoon mixture into ovenproof dish. Combine parsley, breadcrumbs and remaining mozzarella, then scatter over the top. Bake for 30 minutes or until top is golden. Stand for 15 minutes. Serve with green salad, if using.

Chicken, potato and spinach curry

                    

Ingredients

•  2 tablespoons vegetable oil
•  600g chicken thigh fillets, cut into 4cm pieces
•  1 large brown onion, halved, sliced
•  1 cinnamon stick
•  4 cardamom pods, bruised
•  2 garlic cloves, crushed
•  500g jar Patak's Tikka Masala simmer sauce
•  400g chat potatoes, halved
•  120g baby spinach leaves
•  Plain yoghurt and warmed naan bread, to serve

       

• Method

1. Step 1
   Heat half the oil in a large saucepan over medium-high heat. Cook chicken, in batches, for 5 to 6 minutes or until browned all over. Transfer to a bowl.
2. Step 2
   Heat remaining oil in pan. Add onion. Cook, stirring, for 3 minutes or until softened. Add cinnamon, cardamom and garlic. Cook, stirring, for 1 minute or until fragrant.
3. Step 3
   Return chicken to pan. Add simmer sauce and potatoes. Season with salt and pepper. Cover. Bring to the boil. Reduce heat to low. Simmer for 30 to 35 minutes or until chicken is cooked through and potato is tender. Stir in spinach. Cook for 2 to 3 minutes or until wilted.
4. Step 4
   Serve curry with yoghurt and naan bread.

    

GO FISH FOR HEALTHY EYES

Eating fish is important to the health of your eyes because fish contain theomega-3 fatty acids DHA and EPA. In the eye, DHA and EPA have an important role in vision and help decrease inflammation. Researchers have found that eating cold-water fish has protective effects against age-related macular degeneration, cataracts and dry eye syndrome.

The most effective way to get DHA and EPA into your diet is to eat cold-water fish that are high in these omega-3 fatty acids and also low in contaminants. Wild Alaskan salmon, sardines, rainbow trout, and mackerel are all excellent choices.

This delicious salmon dish makes a great weeknight dinner. Its vibrant, bright presentation also makes it a hit at dinner parties. If you are dining outdoors, don't forget to wear your sunglasses!

Roasted Salmon with Melon Salsa (serves 4)
4 wild Alaskan salmon fillets (frozen or fresh)	1 Tbsp olive oil salt and pepper
Melon Salsa: 1 cup cantaloupe (cut into 1/4-inch cubes) 1/2 red pepper (cut in 1/4-inch cubes) 1 green onion, chopped finely 1 Tbsp fresh cilantro, chopped	salt and pepper Juice and zest of 1 lime 1 Tbsp olive oil
Preheat oven broiler to 400 degrees (or maximum). Line a cooking sheet with aluminum foil. Place fish fillets on the cooking sheet and brush with olive oil. Sprinkle a little salt and pepper on each fillet. Place in oven for 5-10 minutes, or until brown on the top and cooked throughout. While the salmon is cooking, prepare the salsa: Mix together gently the cantaloupe, green onion, red pepper and cilantro. Season with a little salt and pepper. In a small bowl, whisk together the olive oil, lime zest and lime juice. Poor dressing over salsa and mix to combine. When salmon is ready, place one fillet on each plate and spoon one quarter of the salsa on top. Serve with a green salad and brown rice.

Orange Peppers(for healthy eye)

Eat Your Orange Peppers

Parents, tell your children to eat orange peppers for their eye health! This versatile vegetable is a great source of zeaxanthin — a protective carotenoid that is concentrated in the macula of the eye.

Orange peppers also are a great source of vitamin C, lutein, vitamin E and beta-carotene.

The eggs in this tasty frittata recipe are also an eye-healthy food, as they are a good source of lutein, vitamin E and the omega-3 fatty acid DHA.

Orange Pepper, Spinach and Sundried Tomato Frittata (serves 2)
3 eggs (preferably omega-3 fortified) 1 Tbsp milk (1% or skim) 1/2 cup diced orange peppers 1/4 cup sundried tomatoes	1/4 cup frozen spinach (chopped) 1 Tbsp olive oil 1 Tbsp parsley salt and pepper
Whisk together eggs, milk, parsley, salt and pepper and set aside. Saute pepper and sundried tomatoes in 1 tablespoon olive oil for 1 minute over medium-high heat in a non-stick pan. Add frozen spinach and continue cooking until spinach has thawed and cooked. Reduce heat to low and add egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan. Cook on low heat until top of frittata begins to cook, approximately 5 minutes. Make sure the bottom does not burn. Flip frittata by placing a plate over top of pan, flip the pan and slide frittata back into pan. Cook on low for another 1-2 minutes. Alternatively, place ovenproof pan in oven and broil on low for 3 minutes or until top of frittata is cooked. Remove from heat and let sit for 10 minutes.