Quesadillas with avocado and tomato salsa

Ingredients

• ​Salsa:
• 1 avocado, peeled, seeded and chopped
• 2 tomatoes, finely chopped
• 1 small red onion, peeled and sliced
• 420g can no-added salt corn kernels, drained
• ½ cup chopped fresh coriander
• 2 teaspoons finely grated lemon rind
• 2 tablespoons lemon juice
• Quesadillas:
• 2/3 cup reduced fat grated tasty cheese
• ½ red capsicum, finely chopped
• 4 spring onions, thinly sliced
• Black pepper, to season
• 4 regular flour tortillas
• Olive oil cooking spray

Method

1. To make salsa, combine all ingredients in a bowl. Cover and refrigerate while making quesadillas.
2. For the quesadillas, combine the cheese, capsicum and spring onions in a bowl. Season with pepper.
3. Place two of the tortillas on a board and divide the cheese mixture evenly between them, spreading almost to the edges. Place another tortilla over the filling and gently press down.
4. Heat a large non-stick frying pan over a medium heat. Spray lightly with cooking oil. Add one quesadilla. Spray top tortilla lightly with cooking oil. Cook for 2-3 minutes, or until lightly browned underneath. Carefully turn using an egg slide. Cook other side for 2-3 minutes, or until browned and cheese is melted. Remove from pan. Repeat with remaining quesadilla. Cut each quesadilla into six wedges.
5. Serve with salsa.

TIP

Serve these quesadillas and salsa as a tasty to side to grilled lean chicken or pork steaks.

Falafel bowl

Ingredients

• Falafels
• 600g no-added-salt chickpeas, drained and rinsed
• 3 cloves garlic
• 1 brown onion, roughly chopped
• 2 tablespoons parsley
• 2 tablespoons coriander
• 2 teaspoons ground cumin
• 4 tablespoons wholemeal plain flour
• 1 egg
• 2 tablespoons olive oil
• Parsley salad
• 1 bunch parsley, roughly chopped
• 4 tomatoes, roughly chopped
• 1 red onion, finely chopped
• 1 Lebanese cucumber, diced
• 2 tablespoons lemon juice
• Tahini yoghurt
• ½ cup reduced fat Greek yoghurt
• 1 garlic clove, crushed
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• ½ teaspoon ground cumin
• ¼ teaspoon freshly ground black pepper
• 1 tablespoon olive oil
• 4 x small wholemeal pita breads, to serve
• 4 lemon wedges, to serve

Method

1. ​Place chickpeas, garlic, onion, parsley, coriander, cumin, flour and egg into a food processor and process until almost smooth. Using your hands, divide the mixture into 8 and roll 8 falafel patties. Cover and refrigerate for 30-45 minutes.
2. Meanwhile, prepare parsley salad. Combine parsley, tomatoes, red onion, cucumber, and lemon juice in a medium bowl and stir to combine. Set aside.
3. To make tahini yoghurt, whisk together yoghurt, garlic, tahini, lemon juice, ground cumin, pepper and olive oil in a small bowl until well combined.
4. Heat oil in a large frying pan over medium heat. Cook patties for 4-5 minutes each side or until cooked through.
5. To serve, divide the parsley salad, falafels and pitas between the 4 bowls. Top with tahini yoghurt and a lemon wedge.

Savoury muffins

Ingredients

• Spray olive oil
• 1 medium zucchini grated
• 1 medium carrot grated
• ¼ cup frozen peas
• ¼ cup frozen corn
• 1 red capsicum finely chopped
• 1 tablespoon parsley finely chopped
• 1 tablespoon chives finely chopped
• ½ cup reduced fat cheddar cheese, grated
• ½ cup reduced fat milk
• ¼ cup reduced fat Greek yoghurt
• 2 tablespoons olive oil
• 2 eggs
• 2 cups wholemeal plain flour
• 3 teaspoons baking powder

Method

1. Preheat oven to 180°C. Spray 8 large muffin hole tray with olive oil and set aside.
2. Place the grated zucchini and carrot into either a sieve or a clean tea towel and squeeze out the juice.
3. Place the zucchini, carrot, peas, corn, capsicum, parsley, chives, cheese, milk, yoghurt and egg in a large mixing bowl and stir until combined.
4. Add flour and baking powder to wet ingredients and fold in gently until just combined.
5. Spoon the mixture evenly between 8 muffin holes. Bake for 20-25 minutes or until golden and mixture is set.
6. Once defrosted, muffins can be enjoyed cold or warmed in the oven.