Recipes from Bicycling Australia Issue 155

Here are all the recipes you need to complete our ‘Lose 5 Kilos in 28 Days’ featured in Bicycling Australia Jan/Feb issue. Each of these has been tested by our staff for taste and variety. Enjoy your cooking and mroe importantly, enjoy your riding!

Chicken and Brown Rice

Ingredients

• 500g chicken breast
• 1 clove garlic, chopped finely
• 1 1/2 cups salt reduced chicken stock
• 1 small broccoli, broken into florets
• 1 small rec capsicum, finely sliced
• 1 cup quick cook brown rice
• 1/2 cup shaved Parmesan

Method

1. Heat chicken, garlic, stock, broccoli and capsicum till boiling in a hot frying pan.
2. Then stir in brown ride and reduce heat to simmer.
3. Once cooked through, serve into bowls and sprinkle with Parmesan.

Lentil Patties with Yoghurt Mint Sauce

Ingredients

• 1/2 cup red lentils
• 1/2 trimmed stick celery, chopped finely
• 1 small carrot, chopped finely
• 2 cups water
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1 cup stale breadcrumbs
• 2 tablespoons plain flour
• 1 egg white, beaten lightly
• 1 cup stale breadcrumbs, extra
• 1 tablespoon finely chopped fresh parsley
• 1 tablespoon monounsaturated or pollyunsaturated oil

Yoghurt Mint Sauce

• 1/2 cup lo-fat plain yogjurt
• 1 tablespoon finely chopped fresh mint
• 1 small clove garlic, crushed
• 1 teaspoon lemon juice

Method

1. Combine lentils, celery, carrot, water, coriander and cumin in large saucepan; bring to boil. Simmer, covered, for about 20 minutes or until mixture is thickened; cool.
2. Stir in breadcrumbs; shape mixture into four patties. Toss in four; dip in egg white, then combined extra breadcrumbs and parsley.
3. Heat oil in large non-stick frying pan; cook paties until well browned on both sides. Drain on absorbent paper; serve with yoghurt mint sauce and a green leaf salad, if desired.