Blueberry Muffins

Recipe extracted from Women's Weekly Healthy Heart Cookbook.

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Make 12 muffins
Per muffin 0.5g fat; 545KJ


Ingredients:
1. Cooking-oil spray
2. One cup white self raising flour (150g)
3. One cup wholemeal self raising flour (160g)
4. 1/2 cup firmly packed brown sugar (100g)
5. One cup fresh or frozen blueberries (150g)
6. Two egg-whites, beaten lightly
7. 1/3 cup prepared apple sauce (80ml)
8. 1/4 cup skim milk (180ml)

Method:
1. Lightly coat a 12-hole muffin pan (1/3 cup capacity) with cooking-oil spray.
2. Sift flours into a large bowl; stir in sugar and blueberries.
3. Stir in egg whites, sauce and milk until almost combined (do not over-mix); spoon into prepared pan.
4. Cook in a hot oven about 20 minutes or until cooked when tested.


Store: Muffins can be made a day ahead and kept in an airtight container at room temperature or frozen.

Chicken and Lentil Cacciatore

This recipe is from Women's Weekly, Healthy Heart Cookbook
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 4

Per serving: 17.3g fat; 1858KJ

Store: Recipe can be made a day a head and refrigerated, covered or frozen

Ingredients:
1. Cooking-oil spray
2. 8 skinless chicken thigh fillets (880g), halved
3. 1 medium brown onion (150g), chopped finely
4. 300g button mushrooms, halved
5. 1 clove garlic, crushed
6. 2 x 440g cans no-added salt tomatoes
7. 1 tablespoon no added salt tomato paste
8. 1 cup chicken stock (250 ml)
9. 1/3 cup red lentils (65g)
10. ½ cup seeded black olives (60g)
11. 1 tablespoon drained capers
12. 2 teaspoons finely chopped fresh oregano
13. 2 tablespoons finely chopped fresh parsley

Method:
1. Lightly spray large non-stick saucepan with cooking oil spray. Cook chicken until browned all over, turning occasionally. Remove from pan.
2. Add onion, mushrooms and garlic to pan; cook, stirring, until onion is soft. Add unstrained crushed tomatoes, paste, stock and lentils.
3. Return chicken to pan simmer, covered, for about 30 minutes or until chicken is tender. Stir in olives, capers, oregano and parsley.

Note: Additional herbs and carrots in photos are my own additions to the recipe.
For correct reading of Per serving: 17.3g fat; 1858KJ, please adhere strictly to the recipe given.