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The perfect Kiwi BBQRecipes, tips and techniques

BBQ COOKBOOK 03-06-10.indd 1 11/06/10 2:27 PM

Real Kiwis cook on a GoldairWhether you’re simply chucking a steak on the barbie or creating a feast for family and friends, your trusty Goldair will be up for the job.

‘Light her up… she won’t let you down!’

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Contents

How to Barbecue 4-5

Sauces & marinades 6-7

Rubs & sides 8-9

Kebabs 10-13

Burgers 14-17

Fish 18

Steak 19

Lamb 20

Chicken 21

Salads 22-25

Maintain your Barbecue 26

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“Delicious recipes at you fingertips”


How to Barbecue

4

Barbecue Tips

Steak Sneak Technique

• Brushing oil on the grill makes nice grill marks on your food and reduces sticking

• Serve plenty of side dishes so everyone has plenty to eat – fresh air makes you hungry

• Cook spicy potatoes or other vegetables on the grill plate while the meat is cooking

• Keep sauces warm in a saucepan on the back of the grill

No one enjoys tough steak. This technique makes a regular cut like rump tender like fillet. Coat the steaks on each side with sea salt and leave for 15 minutes to half an hour, then rinse thoroughly to remove all the salt. Pat dry and cook in the normal manner. The tenderising is all due to osmosis and the breakdown of the protein cell structure.

tools you will needoil spray or an

oil can with a fine spout.

long tongs for turning food.

skewers (metal, wooden or

rosemary twig)

pastry brush


5

Timing guidelines

These guidelines are for steaks about 3cm

thick, cooked over a medium-high heat.

Rare Cook for two minutes each side. The

steak should feel quite soft when pressed

lightly with tongs and will be red and moist

inside.

Medium-rare Cook steak for about three

minutes each side. The steak will feel quite

soft when pressed with tongs, and inside will

be a lighter red with pink juices.

Medium Cook steak for about four minutes

each side or until the juice comes to the

surface. Then turn it over and cook until juice

appears on the other side. The steak will feel

slightly springy to the touch and the inside

will be pink in the middle and brown near the

edges with clear pink juices.

Well-done Cook steak for five minutes each

side. Sear until juice is seeping out on the

top, then turn and cook until juice seeps out

again. At this point reduce heat slightly so

steak can continue to cook through without

burning. Steak should be quite firm when

pressed with clear juices and no sign of pink

inside. A well-done steak will tend to be drier

no matter what steak you use.

Spray steak with oil. Once Barbecue is hot, use long tongs to place steak on Barbecue

Consult timing guidelines to cook steak as preferred. Turn steak using tongs and press down lightly

Rare

Medium rare

Tips for the perfect Steak

• Buy the best steak you can afford. Fillet steaks are a good choice.• Trim steak of any visible fat.• Make sure the barbecue is hot before cooking steak.• Spray steak, not the barbecue, with a little oil to prevent them sticking to the barbecue.• It’s OK to turn steak more than once during cooking.• Once steak is cooked, allow it to rest for a few minutes before serving to allow the juices to settle.• Serve steak with a salad or vegetables and new potatoes or rice.


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Sauces & MarinadesSatay Sauce1 teaspoon grated fresh ginger

1 tablespoon soy sauce

2 tablespoons crunchy peanut

butter

2 tablespoons sweet chilli sauce

2 tablespoons honey

1/4 cup water

Combine all ingredients in a

saucepan. Bring to a gentle simmer,

stirring, to make enough flavouring

for a stir-fry for four.

Sweet & Sour Sauce1/2 cup fruit juice

1 1/2 tablespoons brown sugar

1 tablespoon soy sauce

1 1/2 tablespoons white vinegar

1 1/2 tablespoons tomato sauce

1 tablespoon cornflour

Combine fruit juice, sugar, soy

sauce, vinegar and tomato sauce

in a saucepan. Bring to a gentle

simmer. Cook for 5 minutes, then

add cornflour dissolved in a little

hot water. Stir until it thickens, to

make enough sauce for a stir-fry

for four.

Thai Curry SauceThis paste has amazing flavour

compared to bought curry paste.

1/2 onion

1 clove garlic, peeled

1 red or green chilli (or 1/2 if you like

less heat)

2 kaffir lime leaves or 1 lime, zest

1 stalk lemongrass, sliced

2cm piece ginger, peeled

2 tablespoons roughly chopped

fresh coriander

1 teaspoon fish sauce

1 teaspoon sugar

2 teaspoons water

Put all ingredients in a blender or

processor and blend to a smooth

paste. If necessary, add a little more

water for consistency.

Zim Zam Barbecue SauceThis sauce is great as a glaze on chicken or pork, or as a dipping sauce for barbecue meats. If you’re using it for both, make sure you separate the glazing sauce from the dipping sauce for food safety reasons.

Makes 4 serves1/3 cup white vinegar 1/2 cup prepared tomato sauce 1 tablespoon golden syrup3 tablespoons brown sugar1/2 cup orange juice 1 teaspoon mustard powder1/4 cup sweet chilli sauce 1 tablespoon Worcestershire sauce Combine the Barbecue sauce ingredients in a small sauce pan and simmer gently for 15-20 minutes.

Recipe: Sophie Gray

© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Niki Bezzant

Energy 530kJ/127calsProtein 0.9g Total Fat 0.4gSat Fat 0.1gCarbs 29.5g

Sugars 29.0g Fibre 0.6gSodium 425mgCalcium 45mgIron 1.1mg

PER SERVE (4 serves)

© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nz


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Beef Steak with a simple marinade

Portions 6-8Preparation time 30 mins

4 sirloin steaks (125-150g each), fat-trimmed2 cloves garlic, crushed1 tablespoon oil2 tablespoons red wine vinegar2 tablespoons parsley, chopped1 tablespoon Dijon or whole grain mustard

Place steaks in a non-metallic dish. Mix garlic, oil, vinegar, parsley and mustard together. Use to coat the steaks.Cover and refrigerate for at least 30 minutes before cooking on the barbecue.

Recipe: Sarah Swain

Ginger & Spice Marinad1/4 cup tomato sauce

2 tablespoons salt-reduced soy

sauce

1 teaspoon grated ginger

1 teaspoon crushed garlic

1 tablespoon honey

1/2 teaspoon five spice powder

Mix all ingredients together and use

to marinate meat, chicken or fish for

at least an hour.

Recipe: Bronwen King

Honey Barbecue Marinade2 tablespoons honey

1/4 onion, finely chopped

2 tablespoons lime or lemon juice

2 tablespoons salt-reduced soy

sauce

2 tablespoons hoisin sauce

2 cloves garlic, minced

1 teaspoon minced chilli

1 teaspoon minced ginger

Mix all ingredients together and use

to marinate meat, chicken or fish for

at least 1 hour.


Honey, Soy & Ginger MarinadeA tasty, basic marinade that’s much more economical than bought versions.

2 tablespoon honey 1/3 cup salt-reduced soy sauce 3cm piece ginger, peeled, grated 2 cloves garlic, crushed 1 tablespoon brown sugar 1 teaspoon sesame oil

Mix all ingredients together, to make enough flavouring for a stir-fry for four (or four steaks).

Recipe: Niki Bezzant

Energy 1040kJ/248calsProtein 34g Total Fat 12gSat Fat 5gCarbs 0g

Sugars 0g Fibre 0gSodium 160mgCalcium 20mgIron 4mg




8

Cajun Spice Mix (rub)

Channel the taste of South Louisiana with this exotic French-Canadian influenced spice mix.

1 teaspoon black peppercorns 1 teaspoon mustard seeds 1 teaspoon cumin seeds 2 teaspoons paprika 1 teaspoon chilli powder 1 teaspoon dried oregano 2 teaspoons dried thyme 2 teaspoons garlic powder 1 teaspoon salt

Mix all ingredients together and store in an airtight container


Morroccan Spice Mix (rub)

Add a taste of the exotic with a blend of ground spices that conjure up images of the African continent.

5 teaspoons ground nutmeg 5 teaspoons ground cumin 5 teaspoons ground coriander 2 1/2 teaspoons allspice 2 1/2 teaspoons ground ginger 1 1/4 teaspoons cayenne pepper 1 1/4 teaspoons cinnamon

Mix all ingredients together and store in an airtight container. Use with fish, chicken or meat


Rubs & Sides

Mexican Spice Mix

Add to hot dishes or use as a dry spice rub or to season sauces and salsa:

1 heaped tablespoon ground cumin2 teaspoons sugar1 teaspoon salt1 teaspoon oregano1 tablespoon chilli powder

Mix all ingredients together and store in an airtight container.

Recipe: Sophie Gray

Tandoori Spice Mix

Can be mixed with yoghurt as a marinade or used as a dry spice rub

1 tablespoon ground ginger1 tablespoon cumin1 tablespoon coriander1 tablespoon paprika1 tablespoon turmeric1 tablespoon salt1 tablespoon cayenne pepper1 tablespoon garum masala

Mix all ingredients together and store in an airtight container.

Recipe: Sophie Gray© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nz


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Portions 6-8Preparation time 25 mins plus resting timeCost per serve 48 cents

Ingredients4 cups plain flour 2 teaspoons salt1 teaspoon sugar1 sachet instant dried yeast 2 tablespoons2 cups olive oil warm water use more or less as needed

For brushing1/3 cup olive oil – or as required1 clove, garlic crushed

Step 1In a large bowl combine the sugar, salt, flour, yeast and oil. Stir in the warm water and mix to form a soft dough. Turn mixture on to bench adding more flour if required. Knead until smooth and springy, 5-8 minutes.

Step 2Place dough into a clean greased bowl, cover with cling film and microwave on low power for 1 minute. Rest the dough for 10 minutes then repeat. After the second rest the dough should have doubled in size. (Alternatively set aside in a warm place until doubled in size).

Combine the 1/3 cup oil and garlic and set aside.

Punch the dough down, knead lightly and divide into 10 or so pieces. Roll the pieces so they are the thickness of pita bread – the shape doesn’t matter. Brush with garlic oil and place oil side down on the Barbecue grill. After a minute or two the dough will begin to puff and bubble. Brush the remaining side with the oil and flip the dough until bubbled and lightly coloured. I usually let the kids cook the bread. Serve warm.





Mark’s barbecue bread

Recipe: Sophie Gray, Photography: Joanna Wickham


Portions 8 or morePreparation time 20 mins plus marinating & cooking timeCost per serve $3.13

IngredientsMarinade:

1/4 cup balsamic vinegar

1 tablespoon olive oil

1 tablespoon lemon juice

lemon zest

1 tablespoon orange juice

orange zest

3 garlic cloves crushed

1 teaspoon cumin

black pepper, a couple of grinds

For the kebabs1 kg rump steak 2 capsicums cut in chunks3 courgettes cut in chunks 24 whole button mushrooms

1 red onion cut in chunks 24 bamboo skewers, soaked in water for a couple of hours to reduce scorching

Step 1Trim the meat of all visible fat and cut into 100g sections. Cube the meat and marinate for 4 hours or more. Thread the skewers alternating between meat and vegetables. Use 3 pieces of meat per skewer with big colourful vegetable pieces in between.

Step 2 Drizzle the remaining marinade over the prepared skewers and grill on a medium flame until meat is cooked and vegetables tender.




Beef kebabswith balsamic citrus marinade

10 © Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Sophie Gray, Photography: Joanna Wickham

LOWSOdIuM


Portions 10Preparation time 20 minsCost per serve $1.42

Ingredients500g lean beef mince 1 small onion, finely chopped1/2 teaspoon salt1 teaspoon oregano1/2 teaspoon cumin1/2 teaspoon chilli powder 10 bamboo skewers soaked in water for 2hrs to reduce scorching

Step 1Mix all the ingredients together and divide into 10 portions. Shape each portion with your hands to form a smallish sausage shape and insert a skewer through the meat. Squeeze it firmly around the skewer.

Step 2When all the mixture has been used cook the skewers on a heated Barbecue or under the grill for 7-10 minutes, turning frequently until done. Serve with tomato sauce and bread, or in a pita pocket.




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Spicy beef pick-up sticks

© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Sophie Gray, Photography: Joanna Wickham

LOWSOdIuM

LOWFAT



Ingredientsrosemary stems or wooden skewers, soaked in cold water 500g skinless chicken breast fillets, cut in 1.5cm cubesolive oil spray1/3 cup sun-dried tomato pesto1 medium red capsicum, halved, deseeded, cut in 2cm cubes1 medium green capsicum, halved, deseeded, cut in 2cm cubes

Step 1Thread chicken and capsicum on stem or skewer.

Step 2 Preheat a barbecue or chargrill to medium. Spray chicken with oil and brush with pesto. Grill skewers, turning occasionally, for 7-8 minutes, or until cooked through and brown. Transfer skewers to a plate. Cover with foil and stand for 5 minutes.

Step 3Serve with a salad, chutney and baked potatoes or rice.


Sugars 5g Fibre 2gSodium 320mgCalcium 90mgIron 2.5mg


12 © Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Amanda Lennon, Photography: Cath Muscat

Chicken on rosemary skewers

LOWSOdIuM

LOWkJ



IngredientsSkewers500g salmon chunks 500g (two punnets)cherry tomatoes olive oil, lemon infused if you have itbamboo skewers soaked in water for a couple of hours to reduce scorching

Creamy salsa verde1/2 cup fresh parsley 1/4 cup fresh mint chives a handful of chopped1/3 cup olive oil 1 1/2 tablespoons capers1 fat clove garlic 1 teaspoon grainy mustard 1-2 tablespoons lemon juice1 tablespoon chopped onion1/2 cup natural yoghurt

Step 1 SalsaVery finely chop or process all ingredients except for the yoghurt. Adjust the consistency by adding a drizzle more oil if very thick. Taste and add more lemon juice if needed. Fold into the yoghurt and serve with cooked salmon or other Barbecued foods.

Step 2 SkewersThread the salmon and tomatoes alternately on to the skewers, allowing 3 pieces of salmon and 4 cherry tomatoes for each skewer. You should end up with roughly 3 skewers per person. Of course if you are serving other varieties of kebab then they’ll go a lot further.

Step 3Spray with oil and cook on a medium Barbecue, turning gently until just cooked through: about 5 minutes. Serve with a spoonful of creamy salsa verde.




13© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Sophie Gray, Photography: Joanna Wickham

Salmon kebabswith creamy salsa verde

LOWSOdIuM


Portions 4Preparation time 30 mins plus chilling timeCost per serve $3.68

Ingredients450g lean beef mince2 spring onions, finely chopped1 courgette, grated4 sweet baby peppers, finely chopped2 tablespoons tomato paste2 tablespoons sweet chilli sauce1/4 cup breadcrumbs salt and pepper, to season

To serve4 wholemeal burger buns4 tablespoons fruity relish 1/4 red onion, cut in rings2 spring onions, finely diced2 cups shredded lettuce

Step 1Place mince in a large bowl. Add vegetables, paste, sauce, breadcrumbs and seasoning. Mix well. For a smoother texture, mix ingredients in a food processor. Use hands to bind mixture and shape into 4 even-sized patties. Chill before cooking.

Step 2Cook patties on a barbecue hotplate or in a pan for 7 minutes each side, or until cooked through.

Step 3 To assemble burger, place beef patties in buns with fruity relish, onions and lettuce.

Best beef burgers

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© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Sarah Swain, Photography: Melanie Jenkins

HIGHFIBRE

HIGHIRON


Portions 4Preparation time 30 mins plus chilling timeCost per serve $2.53

Ingredients500g chicken mince1/4 small onion, finely chopped1 medium carrot, grated1/4 cup breadcrumbs1 clove garlic, crushed1 teaspoon fennel seeds, crushed1 teaspoon dried thyme3 tablespoons chopped parsleysalt and pepper, to seasoncooking oil spray, to grease

To serve4 tablespoons low-fat natural yoghurt 1 clove garlic, crushed1 teaspoon chopped parsley4 wholemeal burger buns

Step 1Place chicken in a bowl with other burger ingredients. Mix well. Shape into 4 even-sized patties. Cover and refrigerate for 3 hours, or overnight.

Step 2Preheat grill pan or barbecue and spray lightly with oil. Cook patties for 6-7 minutes each side.

Step 3For dressing, mix yoghurt garlic and parsley. Assemble patties in buns with dressing. Serve with finely diced red onion and spring onion condiment.

Chicken & fennel burger

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HIGHFIBRE

LOWkJ


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Portions 4Preparation time 30 mins plus 1 hour marinatingCost per serve $5.09

Ingredients3 skinless chicken breasts, flattened

Marinade:1 lemon, juice3 tablespoons korma paste or mild curry paste1 1/2 cups natural yoghurt2 tablespoons coriander, chopped

Mango salsa1 small mango, diced1 ripe avocado, diced1 red onion, diced2 tablespoons coriander, chopped4 tablespoons sweet chilli saucesqueeze of lime or lemon juice

4 mini naans or pita bread

Step 1Place chicken between plastic wrap sheets and hit with a roll-ing pin to flatten until double in size. Cut chicken in thin strips.

Step 2Combine marinade ingredients. Marinate chicken in marinade for at least 1 hour. Meanwhile, prepare salsa by mixing salsa ingredients together.

Step 3Cook chicken on a barbecue hotplate or in a heated pan for 4-5 minutes each side.

Step 4Warm naan or pita bread. Split open and assemble burger. Fill with chicken. Garnish with spring onion and diced peppadew. Serve with mango salsa.





Marinated spicy chicken burger

LOWSOdIuM

HIGHFIBRE


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Tuna burgerwith lemon dressing

Portions 4Preparation time 15 mins plus 1 hour marinatingCost per serve $5.65

Ingredients4 tuna steaks, about 150g each3-4 tablespoons olive oil2 tablespoons parsley2 tablespoons fresh basil1 lemon, juicePepper, to season

To serve:4 buns such as Turkish pide 2 cups mixed salad leaves1 chargrilled capsicum, cut in stripslemon wedges

Step 1Place fish steaks in a dish. Mix olive oil with herbs and juice.Pour over fish. Season with pepper. Marinate for at least 1 hour.

Step 2Heat a pan or hotplate to a high heat. Add tuna and cook for 3 minutes each side.

Step 3Serve fish in bun with salad, capsicum and lemon.





LOWSOdIuM

HIGHFIBRE


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Ingredients1 tablespoon Moroccan seasoning1 teaspoon lemon pepper4 thick white fish fillets such as tarakihiolive oil spray1/2 cup freshly squeezed orange juice

Couscous salad1 orange rind, finely grated1 tablespoon white wine vinegar 2 teaspoons olive oil 1 1/2 cups couscous1/4 cup pinenuts, toasted1 large mango, diced1/2 cup mint leaves, chopped

Step 1Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn over and repeat.

Step 2Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to plate. Cover and keep warm.

Step 3Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions.

Step 4Stir pinenuts, mango and mint into couscous until well-combined. Add half the juice mixture.

Step 5Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve.




Chargrilled moroccan fish filletswith couscous salad

© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Dixie Elliott, Photography: André Martin

HIGHFIBRE

HIGHIRON


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IngredientsCaponata1 teaspoon olive oil1 onion, chopped1 large eggplant, cut in 2cm cubes 1 red capsicum, deseeded, diced3 small courgettes, diced 2 x 400g cans diced Italian tomatoes, no added salt

1/3 cup vinegar4 x 150g scotch fillet or sirloin steaks, trimmed

Step 1Heat oil in a large deep non-stick frying pan over a barbecue wok burner on a medium heat. Add onion. Cook for 3 minutes, or until soft. Add eggplant, capsicum, courgettes, tomatoes and vinegar. Stir until well combined and mixture comes to the boil. Reduce heat and simmer uncovered for 20 minutes, or until mixture thickens and vegetables are tender.

Step 2Heat a barbecue hotplate or grill to a medium heat. Cook steaks for 2-3 minutes, or until browned. Turn and cook for 2 minutes for medium-rare steak, or until cooked to your liking. Serve steaks with caponata and crusty bread.




Barbecue steakswith caponata


HIGHIRON

LOWSOdIuM


Portions 4Preparation time 20 mins plus marinating timeCost per serve $3.97

Ingredients1/3 cup tomato sauce2 tablespoons Worcestershire sauce 1/4 cup barbecue sauce1/4 cup brown sugar4 lamb forequarter chops

dressing1/4 cup reduced-fat sour cream1 tablespoon lemon juice1 teaspoon horseradish cream500g baby potatoesolive oil spray1/2 head iceberg lettuce, washed, cut in 4 wedges4 radishes, trimmed, thinly sliced

Step 1For marinade, combine tomato, Worcestershire and barbecue sauces with brown sugar. Add chops. Coat well with marinade. Cover and refrigerate for about 30 minutes. For dressing, combine sour cream, lemon juice and horseradish cream in a bowl. Cover and refrigerate until needed.

Step 2Boil potatoes until tender. Drain and rinse. ‘Squash’ potatoes using the palm of your hand.

Step 3Cook chops on barbecue for 3 minutes on each side for medium-cooked chops, or cook to your liking.

Step 4Spray potatoes with olive oil. Cook potatoes for 3-4 minutes on each side, or until golden, crispy and heated through. Serve chops with potatoes and lettuce wedges. Sprinkle radish over lettuce and top with dressing.

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Barbecued lamb chopswith potatoes & iceberg lettuce salad


HIGHFIBRE

HIGHIRON


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Portions 4Preparation time 20 mins plus marinating timeCost per serve $4.39

Ingredients1/3 cup salt-reduced soy sauce 3cm piece ginger, peeled, grated2 cloves garlic, crushed1 tablespoon brown sugar1 teaspoon sesame oil500g skinless chicken tenderloins or breast strips

Asian coleslaw1/2 head Chinese cabbage, finely shredded100g snow peas, thinly sliced1 large carrot, peeled, grated100g crispy fried noodles 2 teaspoons sesame seeds, toasted

Step 1For marinade, combine soy, ginger, garlic, sugar and sesame oil. Add chicken. Stir to coat well. Cover and refrigerate for about 30 minutes.

Step 2For coleslaw, combine cabbage, snow peas and carrot in a large bowl. Cover and refrigerate until needed. Heat barbecue grill to a medium heat. Cook chicken for 3 minutes on each side, or until cooked through. Meanwhile, pour marinade in a small saucepan. Bring to the boil. Reduce heat. Simmer for 1 minute.

Step 3Add noodles to coleslaw just before serving. Spoon coleslaw on 4 serving plates. Top with chicken. Spoon over hot sauce and sprinkle with sesame seeds.




Marinated chickenwith asian coleslaw


LOWFAT

LOWkJ


Mixed vegetable quinoa

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Ingredients225g quinoa 1 tablespoon olive oil400g frozen stir-fry vegetables 1 teaspoon garlic purée1 tablespoon tomato purée 200ml vegetable stock1 lemon, juice

Step 1Cook quinoa following packet instructions. Meanwhile, heat a large non-stick pan with oil. Add stir-fry vegetables and garlic purée. Fry for 3-4 minutes.

Step 2Add drained quinoa, tomato purée, stock, and juice. Heat through. Transfer to a serving dish and keep warm.


VEGE


Barbecue vegetable medley

23


IngredientsSauce:300ml reduced-fat sour cream1/3 cup sun-dried tomatoes in water, roughly chopped

olive oil spray 2 medium eggplants, trimmed, thinly sliced lengthways8 large flat mushrooms2 bunches asparagus, trimmed2 red capsicums, deseeded, quartered2 tablespoons finely chopped chives

Step 1For sauce, process sour cream and tomatoes in a food processor until well combined.

Place in a bowl. Cover and refrigerate until needed.

Step 2Heat barbecue hotplate to a medium heat. Spray both sides of eggplant slices with oil. Cook for 2-3 minutes on each side, or until golden and tender. Transfer to a large plate. Cover to keep warm.

Step 3Spray mushrooms, asparagus and capsicum with oil. Cook mushrooms for 3-4 minutes on each side, or until tender and golden. Transfer to a large plate. Cook asparagus and capsicum for 2 minutes on each side, or until tender.

Step 3Layer a slice of eggplant, mushroom, asparagus and capsicum on 4 serving plates. Repeat another vegetable layer. Top with a dollop of sauce. Sprinkle with chives.





Recipe: Dixie Elliott, Photography: André Martin

LOWSOdIuM

HIGHFIBRE VEGE


Zesty couscous & tofu salad

24

Portions 4Preparation time 20 mins plus 30 minutes marinating Cost per serve $2.98

Ingredients300g pack firm tofu

Marinade1 cup plain unsweetened yoghurt1 teaspoon cumin1 clove garlic, crushed2 tablespoons lemon juice1 cup couscous

2 cups hot vegetable stock1/4 cup raisins1 lemon, zest and juice3 tablespoons chopped coriander1/3 cup sunflower seeds, toasted5 spring onions, sliced1/2 teaspoon pepper

Step 1Cut tofu in 1cm-sized cubes. Place in a bowl and add marinade ingredients. Gently stir to coat tofu. Refrigerate for at least 30 minutes.

Step 2Place couscous in a bowl and cover with stock. Leave for 5-10 minutes, then fluff with a fork.

Step 3Once couscous has cooled, mix in raisins, lemon zest and juice, coriander, sunflower seeds and spring onions. Season with pepper. Step 4Heat barbecue grill. Cook tofu on each side for a few minutes, or until browned.

Step 5Add tofu to couscous and combine. Add more lemon juice if desired and serve.




© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Sally Travis, Photography: Melanie Jenkins:

HIGHIRON

LOWSOdIuM


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Ingredients2 x 400g cans lentils, drained, rinsed250g punnet cherry tomatoes, halved or quartered1 large bunch parsley, stems removed1 lemon, shredded rind and juiceolive oil spray500g lamb leg steaklow-fat Greek-style yoghurt, to servepepper, to season

Step 1Combine lentils, tomatoes, parsley, lemon rind and juice.

Step 2 Heat a barbecue hotplate to a medium heat. Spray steaks with oil and cook on barbecue for 2-3 minutes, or until browned. Turn and cook other side for 2 minutes for a medium-rare steak, or until cooked to your liking. Transfer steaks to a plate. Cover and stand for 5 minutes. Step 3 Thinly slice and toss through lentil salad. Serve with a dollop of yoghurt and freshly ground black pepper.




© Recipe reproduced with permission from Healthy Food Guide magazine. For more healthy recipes go to www.healthyfood.co.nzRecipe: Trish Heagerty, Photography: André Martin

HIGHIRON

LOWSOdIuM

LOWkJ

HIGHFIBRE

Lamb, lentil & cherry tomato salad


for even more delicious, healthy recipes pick up a copy of

Healthy Food GuideNZ’S #1 SELLING FOOD MAGAZINE**

Available in supermarkets and bookstores for ONLY $5.50 , or by subscription. For more information go to www.healthyfood.co.nz

* Audit Bureau of Circulations, Jul-Dec 2009, net paid sales

Maintain your Barbecue

26

Your Barbecue requires regular maintenance to ensure it remains in proper working order and to maintain its appearance.

Exterior:Overtime grease, fat and other cooking oils may build up on your Barbecue. To clean, wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry. Stainless Steel Barbecues Apply a stainless steel Barbecue protector to stainless steel surfaces, Powder Coated Barbecues Apply a non-stainless steel Barbecue exterior cleaner, these will apply a protective coating on the exterior of the Barbecue and assist in repelling the elements. Always you use a soft cloth to clean your Barbecue.

Never use abrasive heavy duty sponges or scouring pads on the exterior of your Barbecue, these products will begin to remove the stainless steel or powder coated finish resulting in an uneven surface and faster rusting in the future.

Interior:

Plates and Grills The best way to clean your Barbecue plates, grills is to start-up the Barbecue and leave it on with the hood down to warm-up for 10-15 minutes. After this time, remove excess fat, oils, cooking residue with paper towels or a cotton rag from plates, grills. This can also be completed after each time you use your Barbecue.

Depending on how often you use your Barbecue you should also wash your plates, grills monthly. After you have completed the steps above and have allowed time for the Barbecue to cool, remove the plates, grills and wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry and place back into Barbecue.

Warming Rack, Flame Tamers and Drip Tray Remove and wash with warm, hot soapy water. Rinse off soapy water with warm, hot clean water, leave to air dry and place back into Barbecue. For stubborn stains on your warming rack, soak in hot soapy

water.

Burners Check the port holes of all burners regularly for signs of blockage. Over time fat, marinades, juices, etc. can build-up and cover port holes. This reduces gas and flame flow and may result in fires within the Barbecue during cooking. Also check for spider and insect webs and/or nests. In some cases where Barbecues have not been used in some time (normally during winter) these webs can be made within burners and gas lines restricting gas flow and ignition.

See your instruction manual for more information


for even more delicious, healthy recipes pick up a copy of

Healthy Food GuideNZ’S #1 SELLING FOOD MAGAZINE**

Available in supermarkets and bookstores for ONLY $5.50 , or by subscription. For more information go to www.healthyfood.co.nz

* Audit Bureau of Circulations, Jul-Dec 2009, net paid sales


CDB GOLDAIR PO Box 100707, Albany, Auckland, New Zealand

Phone: 09 917 4000 Fax: 09 917 4001

www.goldair.co.nz

RRP $5.50 GBCB1


the perfect kiwi bbq - goldair · h ts the perfect kiwi bbq recipes, tips and techniques bbq...

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