Gateway Cooking Program

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Beef Kebabs with Slaw
Avocado Toast
Basic Creamy Carbonara
Roasted Pumpkin & Tomato Salad
Spanish Tortilla
Pork Fillet with Chickpeas and Spinach
Cheats Chicken Curry
Chicken Satay with Rice

Beef Kebabs with Slaw

Beef Kababs with Crunchy Pomegranate Slaw

Ingredients (makes 2 serves)

200g Lean Beef Mince
1 tbsp Garam Masala
30g Sultanas
1 Egg
150g Cabbage
1 medium Carrot
1 Red Onion
Mint
½ Pomegranate, seeds removed
1 Lemon

Method

Make a paste with the nuts, sultanas and curry powder. You could use a food processor, a mortar and pestle or just chop with a knife depending on what equipment you have available.
Combine the nut mixture with the mince and egg and combine well. Then form into patties and pan fry with a small amount of oil.
Meanwhile make the salad by shredding the cabbage, cutting the carrot into match sticks and finely slicing the onion.
Deseed the pomegranate and add to the other veg. Finally add the mint and then the lemon juice, mix to combine all of the ingredients and then serve with the meat kababs.

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Recipe Video

Avocado Toast

Avocado Toast With Poached Eggs, Tomato and Parsley

Ingredients (makes 1 serve)

1 Slice of Bread
½ Avocado
2 Eggs
½ Tomato
2 Sprigs of Parsley
Pinch of Salt and Pepper

Method

1. To poach the eggs in a large pot heat water to around 80 degrees. The way I tell the temperature without a thermometer is that there is some steam rising, some tiny air bubbles on the bottom of the pan but the water is still and not boiling.
2. Using a spoon create spiral in the water, but think gentle stream as a pose to tornado.
3. Carefully crack the eggs and then into a small cup or ladle and place them into the gently spinning water for 4-5 minutes.
4. While the eggs are cooking simply dice up the tomato and chop the parsley and mix together.
5. Carefully open the avocado and remove the skin. Slice or mash depending on your preference.
6. Toast the bread then top with the avocado, then the then the eggs and finally the tomato mixture.

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Recipe Video

Basic Creamy Carbonara

Basic Creamy Carbonara with Bacon and Parsley

Ingredients (makes 2 serves)

½ Onion, diced
2 Cloves of Garlic crushed
2 Rashers of bacon all visible fat removed then sliced
120ml Fat reduced Cream
10g Parsley finely chopped
100gms Pasta
Pinch of Salt and Pepper

Method

1. Cook the pasta as per packet instructions
2. In a pan add the oil and then add the diced onion and garlic and cook for 30 seconds.
3. Add the sliced bacon and cook for 1-2 minutes.
4. Add the fat reduced cream and cook until the cream is reduced and thick enough to coat the pasta.
5. Add the parsley and season with salt and pepper.
6. Add the cooked pasta to the sauce and mix to combine.

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Recipe Video

Roasted Pumpkin & Tomato Salad

Image for illustration purposes only.

Roasted Pumpkin & Tomato Salad

Ingredients (makes 2 serves)

1 medium butternut pumpkin washed, seeds removed and cut into 5 cm cubes
50ml Olive oil
8 medium Tomatoes cut in half or quarters
2 cloves of Garlic
1 long Red Chilli (optional)
2cm Ginger (optional)
¼ ts Cardamom powder
90g Nuts (any nuts that you have at home will work)
150ml Low Fat Yoghurt
1 Lime, juiced. (You can use any acid you have on hand i.e. lemon, malt, white wine)
Black or white pepper

Method

Get the oven on at 180 degrees, this will speed up your cooking time.
Prepare the pumpkin and tomatoes. Use a mixing bowl, first for the pumpkin and add half the olive oil and toss. This will coat what you are baking evenly and reduce the need to add extra to the baking tray. Then repeat with the tomatoes.
Add the pumpkin and tomatoes at the same time and cook for 30 minutes or until the pumpkin is soft and golden.
Make a paste of the garlic, chilli, cardamom and ginger and top the tomatoes. Turn the heat down to 160 degrees and return the tomatoes to the oven for another 30 – 40 minutes.
Make the dressing, just combine the yoghurt.

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Recipe Video

Spanish Tortilla

Ingredients (makes 2 serves)

Sunflower or other vegetable Oil for frying
320g Potatoes, peeled and sliced or cubed
8 large eggs
0.5g Salt

Method

1. In a pan add the oil and then add the thinly sliced or cubed potatoes and cook until they start to turn golden. You may need to do this in batches.
2. Remove the potatoes with a slotted spoon into a mixing bowl.
3. Wisk the eggs in a separate bowl and then add them to the potatoes, this will start the cooking process for the eggs and
helps to set the tortilla.
4. Into a clean pan add the potato and egg mixture and cook until it has set and is golden brown on the bottom.
5. Flip the tortill using a plate on top of the pan and then slide the uncooked side back into the pan.

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Recipe Video

Pork Fillet with Chickpeas and Spinach

Ingredients (makes 2 serves)

250g Pork Fillet
30ml Olive Oil
300g Red Capsicum
1 tbsp Fennel Seeds
400g Canned Chickpeas
150g Silverbeet

Method

1. To prepare the capsicum, place on a gas stove and blacken all over. If you don’t have gas simply place in the oven at 180 degrees until
they are soft and sweet. Allow to cool in a covered container and then remove the skin and chop.
2. To a pan add the oil and cook the pork until medium and remove.
3. To the same pan add the silverbeet and a small amount of water to soften, the fennel seeds and the chickpeas. Stir to cook
through.
4. Serve with the Pork.

Cheats Chicken Curry

Ingredients (makes 2 serves)

4 Chicken thighs
1 tbsp Vegetable Oil
1 diced Onion
3 cloves crushed Garlic
2cm pieces grated or finely chopped Ginger
1 tbsp Curry Powder
300ml Tomato Passata
300 ml Lite Coconut Milk
¾ cup Rice

Method

Put the rice on first, as this takes the longest time. Simply add 1.5 cups of cold water to the rice and place on a medium heat on the stove. When the water has evaporated turn the heat off and cover with a lid. Leave to steam for 20-30 minutes.
To a pan add the diced onion, garlic and ginger. Cooking the onions until they are soft and sweet and even starting to brown is the most important step in a curry.
Next add the curry powder, you can add a small amount of water to stop it from sticking to the base of the pan.
Add the chicken, tomato passata and coconut milk and stir to combine. Bring to a simmer and cook for 10 – 15 minutes.
Serve with rice.

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Recipe Video

Chicken Satay with Rice

Ingredients (makes 2 serves)

240gms Chicken Thigh cut into strips
1 clove crushed Garlic
1cm diced Ginger (optional)
2 tbsp Sweet Soy Sauce
1 tsp Coriander Seeds, Cumin Seed, Curry powder, Turmeric (optional)
1 tbsp Brown Sugar
8 Kebab skewer sticks
50gms per serve Rice

Satay Sauce

A neutral (flavourless) oil – 60ml Canola or Sunflower oil
1 diced Onion
1 clove crushed Garlic
1cm diced Ginger (optional)
4 diced Spring Onions
2 tbsp Sweet Soy Sauce
1 tbsp Coriander Seeds, Cumin Seed, Curry powder and Turmeric (optional)
1 tbsp Brown Sugar
3 tbsp Peanut Butter
200ml lite Coconut Milk

Method

1. Prepare all the ingredients for the chicken satay skewers and combine in a large bowl.
Leave to marinate for as long as possible anything more than 1 hour is great. Please
think about food safety, cover and marinate the chicken in the fridge. Wash down all
cooking areas in which you have prepared chicken.

2. To a hot pan add the oil and then the onion and if using the garlic and ginger. As in
every recipe cook the onions until soft and sweet. Add the remaining ingredients and
cook for 10 mins on medium heat to melt the peanut butter.

3. Put the sauce mixture into a blender and blend until smooth

4. To serve cook rice using the absorption method. Add twice the volume of water to the
rice and cook on a medium heat until the water drops below the rice and then turn the
heat off and cover for 30 mins.

5. Put the chicken on skewers and pan fry until cooked through. Because you added
sugar to the marinade be careful not to cook the chicken too hot the sugar may burn.
Serve with rice and satay sauce.

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