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Transcript of Food Assignment
http://www.deluxecatering.com.au/ BY LILLY MILLS Define Chef... References...
http://www.deluxecatering.com.au/ PART 2 Pumpkin, Chickpea and Spinach Satay... • 2 teaspoons peanut oil
• 1 onion chopped
• 2 garlic cloves, crushed
• 700g pumpkin, peeled and chopped into cubes
• 165mL can reduced fat coconut milk
• ½ cup vegetable stock
• 2 cups cauliflower chopped into chunks
• ½ cup chunky peanut butter
• 1 tablespoon soy sauce
• 2 teaspoons brown sugar
• 400g can drained chickpeas
• ¼ cup coriander
• 60g baby spinach leaves
• Boiled rice, to serve
1) Heat oil in a large saucepan and cook onion for 4 – 5 minutes until soft. Add garlic and cook for one minute, stirring to combine. Add pumpkin and stir till combine. Pour in coconut milk and stock, bring to the boil, cover and simmer for 8 – 10 minutes, until pumpkin is just cooked. Add cauliflower, cover and cook for a further 3 – 4 minutes until cauliflower is tender. Add peanut butter, soy sauce, sugar and chickpeas, stir to combine and heat through. Stir in coriander and spinach leaves.
2) Serve satay with hot rice.
3) This dish can also be served with bread, wraps or a favourite in my family papadums. Pumpkin, Chickpea and Spinach Satay Serving Size: Serves 4
Portion Size: 1 cup rice and 2 spoonfuls of satay First things first...
wash your hands! Oops, almost fogot...
Tie your hair up too! Get out all of your ingredients...
So your all set to start! Heat oil and brown the onions... Add garlic and stir
till combined... Add the pumpkin... (yum!) Next Step, add the cauliflower... Add peanut butter, soy sauce, sugar and chickpeas in the pot... Add Spinach... Stir everything until combined... Wait patiently for the rice
to cook in the microwave... Serve, eat and enjoy! My family and I have been enjoying this healthy recipe for a long time. The recipe uses ingredients from various food groups and conforms with the “Australian Guide to Healthy Eating.” It uses various vegetables as well as legumes and rice.
Variations could be made to the recipe to make it even healthier. For example, instead of using canned chickpeas which can often be high in salt, supplement them for dried and boil them yourself? I prefer white rice but serve with brown rice and the meal becomes extra healthy!
You could even swap or add extra vegetables to vary the dish. I have made this satay before using sweet potato instead of pumpkin. The choices are endless. When I cooked the dish I was very happy with the end result. I used a wooden spoon to combine the ingredients in the pot and a desert spoon to scoop out some of the ingredients from their containers. I could probably of cooked the pumpkin a little bit less as it was a bit mushy when I ate it. My family and I love this meal, especially in Winter. The End...