1. Home Cook Recipe Book

2. CONTENTS Lunchbox Ideas3 Lunch6 Index10

3. LUNCHBO X IDEAS

4. Baked bean dip with vegie sticks3 50g green beans 220g can salt-reduced baked beans in tomato sauce 2 tablespoons plain yoghurt 2 celery stalks, trimmed, cut into sticks 1 large carrot, peeled, cut into sticks 1 large red capsicum, cut into sticks Original crisp breads Preparation: 10 minutes Cooking: 5 minutes Serves: 4 ingredients 1 Bring a saucepan of water to the boil over high heat. Cook green beans for 3 minutes or until just tender. Drain. Refresh in a bowl of iced water. 2 Place baked beans in a food processor. Process until smooth. Transfer to a bowl. Fold through yoghurt. Serve with vegetable sticks and green beans. Energy 294kJ Fat saturated 0.30g Fat Total 0.70g Carbohydrate sugars 0g Carbohydrate Total 9.50g Dietary Fibre 4.20g Protein 4.10g Cholesterol 2.00mg Sodium 77.00mg All nutrition values are per serve.

5. Nutella scrolls4 150ml milk 1 teaspoon vanilla bean paste 20g unsalted butter 1/3 cup (75g) caster sugar 7g sachet dried yeast 2 eggs 2 cups (300g) plain flour 1/2 cup(140g) nutella 2 tablespoons thin cream (at room temperature), plus extra to brush Preparation: 40 minutes Cooking: 25 minutes Makes 10 ingredients 1 Preheat oven to 180C. Lightly grease 8 holes of a large Texas muffin tin with non- stick baking spray. Heat the milk, vanilla, butter and sugar in a small saucepan over low-medium heat until lukewarm. Add the yeast and leave for 5 minutes, or until foamy on the surface. 2 Place the flour in the bowl of an electric mixer and add the milk mixture and eggs. Using a dough hook, beat for 6-8 minutes or until smooth and elastic (the dough will be very sticky). Transfer dough to an oiled bowl. Cover with a clean tea-towel and leave in a warm, draught-free place for 1 hour or until doubled in size. 3 Knock dough down and knead for a few seconds on a well floured surface. The dough will be smooth, slightly sticky and very elastic. Roll out to a 35cm by 30cm rectangle. Combine the nutella and cream together in a small bowl and stir until smooth. Spread evenly over dough, almost to the edge. 4 Starting at the long edge tightly roll up. Cut into 10 pieces with a sharp flat-bladed knife. Carefully place each scroll in each muffin cup, cut-side up. Cover loosely with a clean tea-towel and leave to rest for 20 minutes, or until risen. Lightly brush with extra cream and bake for 15-20 minutes, or until golden and cooked. Energy 1100kJ Fat saturated 5.50g Fat Total 9.50g Carbohydrate sugars 16.00g Carbohydrate Total 39.00g Dietary Fibre 2.00g Protein 6.50g Cholesterol 50.00mg Sodium 55.00mg All nutrition values are per serve.

6. Rainbow wraps 5 225g can sliced beetroot, drained 4 spinach and herb wraps 50g baby spinach 90g (1/3 cup) chargrilled capsicum, halved 1 large carrot, grated 60g fetta, sliced Preparation: 15 minutes Serves: 4 ingredients 1 Pat beetroot dry with paper towel to remove excess moisture. 2 Place 1 wrap on a flat surface. Arrange ¼ of the spinach, capsicum, carrot, beetroot and fetta along 1 side of the wrap. Season with salt and pepper. Roll up wrap, folding in ends, to enclose filling. Cut in half. Wrap in plastic wrap 3 Repeat with remaining ingredients. Variety of ingredients can be used: Ham, Tuna, chicken, left over meat Cheese Lettuce, cucumber, tomato, corn, mushrooms Energy 1245kJ Fat saturated 5.00g Fat Total 9.40g Carbohydrate sugars 0g Carbohydrate Total 40.40g Dietary Fibre 5.40g Protein 9.80g Cholesterol 10.00mg Sodium 1065.00mg All nutrition values are per serve.

7. LUNCH

8. Sweet chilli chicken pitas7 850g chicken tenderloins 1 garlic clove, finely chopped 1 tablespoon soy sauce 1 tablespoon sweet chilli sauce, or to taste, plus extra to serve Olive oil spray 4 wholemeal pita breads, warmed, halved 2 cups Asian salad leaves 2 small tomatoes, seeds removed, cut into wedges 1 small onion, thinly sliced 1/4 cup each Thai basil and mint leaves Preparation: 20 minutes Cooking: 10 minutes Serves: 4 ingredients 1 Combine the chicken tenderloins, garlic, soy sauce and sweet chilli sauce in a bowl and stir well to coat. 2 Preheat a chargrill pan or large frypan over medium heat. Spray the chicken with a little oil and cook, in batches if necessary, for 3 minutes each side or until lightly charred and cooked through. Slice. 3 Stuff the pita bread with the salad leaves, tomatoes, onion, herbs and chicken. Energy 1813kJ Fat saturated 1.00g Fat Total 5.00g Carbohydrate sugars 7.00g Carbohydrate Total 38.00g Dietary Fibre 7.00g Protein 55.00g Cholesterol 125.00mg Sodium 802.74mg All nutrition values are per serve.

9. Falafel with cucumber and herb salad (gluten-free)8 800g canned chickpeas 1 tablespoon tahini paste* 1 cup flat-leaf parsley leaves 2 garlic cloves 1 teaspoon ground cumin 1 egg Vegetable oil for deep-frying Hummus, to serve Cucumber & herb salad 2 Lebanese cucumbers, halved, sliced 1/2 cup whole mint leaves 1/2 small red onion, thinly sliced 1 long red chilli, seeds removed, thinly sliced 1 tablespoon red wine vinegar 1 tablespoon olive oil Preparation: 20 minutes Cooking: 12 minutes Serves: 4 ingredients 1 Drain chickpeas, reserving 2 tablespoons of the liquid. Place chickpeas, reserved liquid, tahini, parsley, garlic, cumin and egg in a food processor and process until smooth. Season well with salt and pepper. 2 Form mixture into 8 flat patties. Half fill a deep-fryer or large heavy-based saucepan with oil and heat to 190°C (a cube of bread will turn golden in 30 seconds when oil is hot enough). Deep-fry falafel in two batches, for 2-3 minutes until browned. Drain on paper towel. 3 Place all salad ingredients in a bowl and toss to combine. Serve falafel with the salad and hummus. All nutrition values are per serve. Energy 1990kJ Fat saturated 4.00g Fat Total 30.00g Carbohydrate sugars 2.00g Carbohydrate Total 31.00g Dietary Fibre 0g Protein 16.00g Cholesterol 0mg Sodium 535.91mg

10. Quick vegetable curry 9 1 tablespoon sunflower oil 1 onion, finely sliced 2 tablespoons mild curry paste 400g canned chopped tomatoes (we used canned cherry tomatoes) 600g cauliflower, cut into florets 150g baby spinach 1 tablespoon chopped coriander, plus extra leaves to serve Low-fat yoghurt, to serve Preparation: 10 minutes Cooking: 15 minutes Serves: 4 ingredients 1 Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry paste and cook, stirring, for a further 1-2 minutes. 2 Add tomatoes, cauliflower and 200ml water, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes or until cauliflower is tender. 3 Remove from the heat and season with salt and pepper. Add spinach and chopped coriander, then stir through until spinach is just wilted. Serve topped with coriander leaves and yoghurt. Energy 632kJ Fat saturated 1.00g Fat Total 8.00g Carbohydrate sugars 8.00g Carbohydrate Total 10.00g Dietary Fibre 0g Protein 6.00g Cholesterol 0mg Sodium 458.83mg All nutrition values are per serve.

11. INDEX Baked bean dip with vegie sticks3 Nutella scrolls4 Rainbow wraps5 Sweet chilli chicken pitas7 Falafel with cucumber and herb salad (gluten free)8 Quick vegetable curry9