Category : Recipes

Veggie Quesadillas

Veggie Quesadillas

What’s great about it?

These quesadillas make the perfect leftover lunch for your kiddies and are great eaten cold! With six different kinds of veg and each serving providing 1 and a half serves of veg, you can rest easy knowing the kids are getting the nutrition they need to help them succeed throughout the school day.

 

 

 

 

 

 

 

 

Serves: 4 (makes 8)               Prep Time: 15 minutes               Cook Time: 25 minutes

Fruit & Veggies: 1.5 serves per portion

Ingredients 

8 multigrain tortillas

1/3 cup tomato salsa

11/3 cups tasty cheese, reduced fat, grated

400g can red kidney beans, reduced salt, drained

1 cup carrot, grated

1 cup baby spinach leaves

Olive oil cooking spray

1 avocado, peeled and chopped

1 tablespoon lemon juice

 

SALSA

1 medium tomato, diced

½ medium red onion, diced

1 medium red capsicum, sliced

½ avocado, diced

1 lime, juiced

 

Method 

LAY 4 tortillas on a clean surface. Spread with tomato salsa and sprinkle with half the cheese.

TOP each tortilla evenly with kidney beans, grated carrot and spinach leaves. Sprinkle with remaining grated cheese. Cover with the remaining 4 tortillas.

HEAT a large non-stick frying pan or an open sandwich toaster grill and grease with cooking spray. Add one filled tortilla, cook over a medium heat for about 3 minutes or until golden underneath. Using an egg slide, carefully turn and cook other side until golden. Remove from pan or toaster grill.

REPEAT the above step with remaining filled tortillas to make 4 quesadillas. Cool then cut each into 4 wedges.

MASH avocado with lemon juice in a small bowl. Serve with quesadillas if desired.

 

Recipe Courtesy of Healthy Kids NSW

Feta and Oregano Stuffed Cherry Tomatoes

Feta and Oregano Stuffed Cherry Tomatoes

Whats great about it

Just in time for all your festive platters this Silly Season! These Feta and Oregano stuffed tomatoes will add a bit of colour and veg to your plate. You can mix things up and experiment with your favourite herbs and spices.

Serves 8        Prep Time 15 minutes        Cook time 10 minutes

Fruit & Veggies: 1 serve per portion

Ingredients

24 round cherry tomatoes

100 g Danish feta, crumbled

2 tablespoon fresh oregano leaves, finely chopped

Freshly ground black pepper

1 teaspoon lemon zest

1 tablespoon extra virgin olive oil

Micro herbs to garnish

 

Method

PREHEAT oven to 200oC. Line oven tray with baking paper.

PLACE tomatoes, stem side down on chopping board. Cut a small cross into each tomato about 1/3 of the way through, using a small sharp knife. Arrange on prepared tray.

COMBINE feta, oregano, black pepper and zest in small bowl. Spoon into small zip-lock bag and cut corner. Pipe into the cross of each tomato, to fill.

DRIZZLE with oil and ground black pepper.

BAKE in oven for 10 minutes or until tomatoes begin to blister and feta is light golden.

SERVE garnished with micro herbs and extra olive oil.

 

Recipe courtesy of Country Kitchens Team

Recipe- Salmon and Tomato for Two

Salmon with Tomato for Two

What’s great about it

We have a vegetable garden at the moment producing tomatoes galore, so I trialed this and it worked out quite tasty. Judy Fysh, Nelia Branch, North Western Division, QCWA.

Salmon and Tomato for Two

Serves: 2 | Preparation time: 10mins | Cooking time: 20mins

Fruit & Veggies: 3 serves per portion

Ingredients

2 pieces of salmon

2 teaspoon olive oil

1 onion chopped

2 cloves garlic crushed

20 cherry tomatoes, quartered

1/8 cup raisins

1 teaspoon oregano

½ teaspoon pepper

½ teaspoon cumin

1 tablespoon balsamic vinegar

To serve

1 cup brown rice, cooked

1 cup broccoli, steamed

 

Method

HEAT oil in a pan over medium heat

ADD onions cook for 3 -4 minutes until soft

ADD garlic and cook until fragrant

ADD the chopped tomatoes and the remaining ingredients (except fish). Bring to a boil, then lower heat& simmer for 5 minutes

PLACE the fish into a greased medium sized casserole dish

POUR the tomato mixture over the fish& bake, uncovered, in a preheated 180oC oven for 30 minutes

SERVE with brown rice and broccoli

NAIDOC 2019 Recipes

Gin Gin Branch led by Country Kitchens Regional Facilitator Rose Aston hosted a spectacular showcase at the Yarning Stones

on Saturday July 13th for NAIDOC week 2019. Rose and Central Region Health Promotion Team Leader, Rachael Belot, created a range of bush tucker recipes for the event.

Keen to try some Emu Burgers with Saltbush and Native Basil Salsa…. Kangaroo… or delicious Bush Tomato, Lemon Myrtle and Wattleseed Muffins?  Download our recipe booklet, and let us know which is your favourite.

 

[qc_button size="theme-shortcode" size="medium" rounded="true" btn_style="flat shadow" color="#f7941e" link="http://www.qcwa.org.au/countrykitchens/wp-content/uploads/NAIDOC-Recipe-Booklet.pdf" target="_blank"]Download Recipe Booklet[/qc_button]

 

[caption id="attachment_6903" align="alignleft" width="450"] Bush Tucker[/caption]

 

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