MULTICULTUR A L R ECIPE BOOK - Nazareth Catholic College
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MULT ICULT UR A L R ECIPE BOOK
IN T RODUC T ION
Nazareth Catholic Community is certainly multicultural! Over the years we have welcomed many
families and staff from diverse cultural backgrounds, and as of 2018 there are over 70 different
cultures represented across our community. In the spirit of Harmony week, we wish to celebrate
this multicultural diversity with our entire community – and what better way to share our stories
than through food!
Most of us will be able to think of a recipe that reminds us of our family, or know a smell that
immediately makes us think of home. All around the world, food is used for celebration, to
give thanks, as an expression of love and for comfort. Food means much more to us than just
nutrition. The foods we eat, the way we cook them and how we eat them is a central part to
every culture, and is strongly linked to our values and beliefs. Sharing food allows us to share a
little bit of our cultural identity, connect with others, bridge cultural barriers and bring us closer
together.
Embracing our cultural diversity includes learning more about each other and our backgrounds.
The Nazareth Multicultural recipe book has been developed to allow the community to share their
stories and better understand each other through the power of food. Just like our Community,
our recipe book is dynamic and will continue to grow.
If you would like to contribute a recipe, please get in touch with our Pastoral Support Worker Sr.
Amelia Fatima on amelia.fatima@nazareth.org.au
Georgia Larkin and Simone Cammarere
Community and Public Health Placement, Flinders University, 2018
“If you really want to make a friend, go to
someone’s house and eat with him… the
people who give you their food give you
their heart.” – Cesar Chavez
This recipe book has been produced from the partnership between
Nazareth Catholic Community and Flinders University Nutrition & Dietetics.
Thanks to student dietitians Georgia Larkin, Simone Cammarere, Yuki Shum and
Jessica Bauer for collecting and compiling the recipes with additional support from
Hannah Rohrlach, Sr. Amelia Fatima and Ann Bliss.
BURUNDI
BE A NS A ND P OTATOES
Serves Preparation Time Cooking Time
4 15 45 minutes
‘Beans and potatoes’ is a traditional Burundi staple dish. This
recipe was provided by Marie, who moved to Australia 12
years ago from Burundi, in east Africa. The family learnt this
recipe from their parents, however emphasized that this dish
can be modified and experimented with to suit preferences
and other traditions. Marie likes Australian BBQ & Italian
salad. Marie likes all Australian food, so it is hard to say
which one she likes the most.
Ingredients
• 10 potatoes Method
• 2 can of beans (any type) 1. Cut and peel potatoes into small cubes
• 1 tablespoon olive oil 2. Boil potatoes (water to cover the potatoes)
• 2 onions or 2 stalks of 3. Potatoes are ready when soft (test with folk)
spring onion 4. Add olive oil into pan
• 2 raw tomatoes or 5. Add onion, tomato, celery, salt, chili and beans
½ canned
6. Cook down the mixture till everything is soft
• Salt (to taste)
7. Add potatoes to the mix for 2 – 3 min
• 1 x chili
(depending on preference) 8. Add preferred side (either piece of meat, rice)
Cooking tips
• You can add your favourite roasted vegetables to this dish
• Optional: Add a serve of lean meat
• Add your own spices
Nutrition facts
• Olive oil is a great choice for cooking because it contains
monounsaturated fatty acids which is good for heart health.
• Beans and legumes are a great meat alternative because they are
good source of vegetable protein.
• Potatoes are an excellent source of energy because it is rich in starch.
C HIN A
F R IED R IC E
Serves Preparation Time Cooking Time
4 10 minutes 30 minutes
Fried rice is a traditional dish in China. The following recipe
was contributed by Linda who moved from Southern
China in 2008. She was taught this recipe by watching her
parents and says this is a quick easy version. Alternative
versions include adding different types of meat, prawns or
vegetables.
Method
1. Precook the rice and allow to cool
Ingredients 2. Coat a Wok with oil and place on heat
• 3 Cups Pre Cooked Medium
3. Whisk eggs, add salt and pepper to taste
Grain White Rice
4. Place egg in wok, swirling to coat pan evenly
• 1 tablespoon olive oil
5. When the omelet begins to firm up gently lift sides with spatula and
• 2 Eggs
fold in half
• 1 Bunch Spring Onion
6. When it starts to brown remove from pan and slice
• 2 Tbs soy sauce
7. Add some more oil to the pan and add rice, stirfry until hot
• Salt (to taste)
8. Add the soy sauce and fry until colour is evenly distributed
• 1 x chili (depending on
preference) 9. Add the cooked sliced egg and spring onion, mixing through
10. Add a pinch of salt to taste and serve
Cooking tips
• You can add any veggies you like in step 9. Be creative by trying
carrot, peas, bean sprouts, broccoli or whatever you have left over in
the fridge – the options are endless. Alternatively, serve with veggies
or salad on the side to balance your plate
• Using pre-cooked rice means the grains would have firmed up
and are less likely to stick together. If you are using fresh rice, try
refrigerating it for 30 minutes prior to cooking
Nutrition facts
• Eggs are an excellent source of protein, in the form that is easiest for
our body to use
• Eggs are a powerhouse of nutrients that protect our body from
diseases
• Rice is a versatile grain food that’s great for energy and is naturally
gluten free
EQUA DOR
C HIL I CON C A R NE
Serves Preparation Time Cooking Time
8-10 20 minutes 40-50 minutes
This recipe was shared by Katherine, who has been in Australia for 6
years. Katherine values food highly and believes it’s worth spending
money on good food because you share it with your friends and family
and shows your love. Katherine tries to cook as much from scratch
or with home grown ingredients as possible, so she knows what the
ingredients are and where they come from. Katherine says “the food
tastes different in Australia compared to Equador, and I miss the food
from home, but I really enjoy eating dumplings with hot chili”.
Method
1. Prepare your vegetables. Finely chop the onion into 5mm squares. Cut
Ingredients capsicum in half lengthways, remove stalk and wash the seeds away, then
chop. Peel and finely chop garlic cloves
• 1 tbsp oil
2. Heat oil in a pan over medium heat for 1-2 minutes. Add the onions and
• 1 large onion cook, stirring frequently, for about 5 minutes or until the onions are soft
and slightly translucent. Add the garlic, capsicum, chilli powder, paprika and
• 1 capsicum, deseeded and cumin. Give it a good stir and leave it to cook for another 5 minutes, stirring
occasionally
chopped into strips
3. Add the minced beef to the pan and break it up with your spoon or spatula.
• 2 garlic cloves, peeled and Turn up the heat so that the mixture sizzles a bit when you add the mince.
finely chopped Continue cooking and stirring until the mince is broken evenly into small
lumps and no more pink is visible. Make sure you keep the heat hot enough
• 1 heaped tsp hot chilli powder for the meat to fry and brown, rather than stew
(or to your preference) 4. Crumble beef stock cube into 300mL of hot water, and pour the mix into
the pan with the mince mixture. Add the canned tomatoes, marjoram, sugar,
• 1 tsp paprika
salt, pepper and tomato puree. Stir the sauce well
• 1 tsp ground cumin 5. Bring the mix to a boil, give it a good stir and put a lid on the pan. Turn
down the heat until it is gently simmering and leave it for 20 minutes. Stir
• 500g lean minced beef the pan occasionally to make sure the sauce doesn’t stick to the bottom of
the pan. If the mixture is drying out, add a couple of tablespoons of water
• 1 beef stock cube
and make sure that the heat is low enough. The mixture should look thick,
moist and juicy
• 400g can chopped tomatoes
6. Drain and rinse the kidney beans and add them to the chili. Bring to the boil
• ½ tsp dried marjoram again, and gently simmer uncovered for another 10 minutes, adding water
if it looks too dry. Taste and season if necessary. Now replace the lid, turn
• 1 tsp sugar off the heat and leave your chili to stand for 10 minutes before serving, and
relax
• 2 tbsp tomato puree
7. Serve with corn chips or tortillas or rice and sour cream
• 410g can red kidney beans
Cooking tips
• You can add any veggies you like in step 9. Be creative by trying carrot, peas,
bean sprouts, broccoli or whatever you have left over in the fridge – the
options are endless. Alternatively, serve with veggies or salad on the side to
balance your plate
• Using pre-cooked rice means the grains would have firmed up and are less
likely to stick together. If you are using fresh rice, try refrigerating it for 30
minutes prior to cooking
EQUA DOR
EMPA N A DA S DE V IEN TO
Serves Preparation Time Cooking Time
8-10 20 minutes 40-50 minutes
This recipe was shared by Katherine, who has been in Australia for 6
years. Katherine values food highly and believes it’s worth spending
money on good food because you share it with your friends and family
and shows your love. Katherine tries to cook as much from scratch
or with home grown ingredients as possible, so she knows what the
ingredients are and where they come from. Katherine says “the food
tastes different in Australia compared to Equador, and I miss the food
from home, but I really enjoy eating dumplings with hot chili”.
Method
Ingredients For the dough:
1. Mix the flour, salt and baking powder in a food processor. Add the butter
• 15 medium size or 25 small and process to combine
empanada discs as per recipe
2. Add the orange juice and ½ cup of the water. Pulse and process until clumps
below of dough start to form, adding more water as needed
• 3 cups all purpose flour 3. Form the dough into a ball and lightly knead
• ½ tsp salt 4. Place the dough in a bowl, coat with a small amount of oil, cover and let rest
at room temperature for about an hour
• 1 tsp baking powder
5. Roll the dough out into a thin layer and cut out round disc shapes for
• 120g butter, cut into 8 pieces empanadas using a small plate or glass as a mold. Make sure the discs are
very thin as they cook very quickly when fried
• ¼ cup orange juice
To assemble:
• 2/3 cup warm water
6. Mix the cheese and chopped onions together
7. Spoon some of the mixture onto the centre of each empanada disc
For the filling and cooking
8. Fold the empanadas in half and seal the edges with your fingers. Then use
• 2 ½ cups cheese (I personally a fork to press down and seal, before twisting and folding the edges of the
use a mix of fetta and empanadas and using a fork again for the final sealing
mozzarella) 9. Chill the empanadas for at least an hour
• 1 cup finely chopped spring 10. Deep fry the empanadas in batches, placing on paper towel after frying to
drain the excess oil
onion
11. Sprinkle generously with sugar and serve warm
• ½ cup sugar for sprinkling
• Oil for deep frying Cooking tips
• To save time with this recipe, you could use store bought empanada discs.
You can find these in the refrigerated section of the supermarket
• If you are having trouble getting the dough thin enough, first try rolling the
dough into smaller balls and rolling with a tortilla press or pasta machine
• Try leaving off the sprinkled sugar for a more savoury snack
• Making your own dough is a fun way to get kids involved and having fun in
the kitchen – just prepare for things to get messy!
GR EEC E
AVG OL EMONO (GR EEK EG G A ND L EMON SOUP)
Serves Preparation Time Cooking Time
6 15 minutes 3.5 hours
Katrina was born in Australia but has a strong Greek
heritage. This soup is something her grandmother used to
make when she was a child, but because her mother didn’t
like it, she was never shown how it was made and the recipe
was lost after her grandmother passed away. As an adult,
Katrina decided to learn how to make this traditional dish
and, without a written recipe, was taught by her great-
aunt. The dish brings back many fond memories of those
who have passed away, and is used as a comforting dish in
Ingredients her family. She now regularly makes the dish for her own
• 1 free range chicken (uncooked) children, both to pass down the tradition and because they
love it.
• 4 L water
Method
• Salt, to taste
1. Place the chicken in a large stockpot and cover with 4 litres of water,
• 2/3 cup white rice bring to a boil
• 4 eggs 2. Add the salt and simmer covered, on low heat for about 3 hours
• Juice of 3 lemons 3. When chicken is tender, remove the carcass from the stock and set
aside
4. Add the rice to the stock and return to the boil
5. While rice is cooking, remove chicken meat from carcass by
shredding and add meat back to the soup pot
6. Once rice is cooked, remove soup from the heat
7. In a separate bowl, whisk the eggs and slowly add the lemon juice,
stirring constantly
8. Remove about 1 cup of soup and gradually add to the egg mixture,
while stirring
9. Gently whisk the egg mixture into the soup
10. Season with salt or extra lemon to taste
Nutritional tips
• Chicken soup is a very warming and comforting food when we are ill.
The large amount of protein from the chicken and eggs in this soup
can help the body to heal and repair itself and speed up recovery
• Lemons are very high in vitamin C. Adding lemon slices to fresh
water can help us to drink more during the day and are less likely to
stick together. If you are using fresh rice, try refrigerating it for 30
minutes prior to cooking
GR EEC E
BA K L AVA
Serves Preparation Time Cooking Time
20 45 minutes 1 hour
Baklava is a sweet dessert pastry, made of many layers of
filo pastry and sweetened with syrup or honey. This recipe
is provided by a Nazareth family. The family is Australian
however this recipe was passed down by their Greek
grandmother.
Method
1. Preheat oven to 200°C.
Ingredients 2. Mix cinnamon and sugar in a bowl.
• 2 packs 375g filo pastry 3. Melt butter in a bowl in microwave, grease a baking tray with the
• 1 cup crushed almonds melted butter.
• 1 teaspoon cinnamon 4. Place 5-6 layers of filo pastry on the bottom, brush butter on each
layer.
• 3½ tablespoon sugar
• 250g butter 5. Add thin layer of almonds to this layer.
Syrup 6. Place 2-3 layers of filo pastry on top.
• 2 ½ cups water 7. Repeat steps 4-5 until the baking tray is full or all pastry has been
used.
• 2 ½ cups sugar
8. Cut the baklava in parallel lines to make diamond shapes.
• 3 tablespoon honey
9. Bake in oven until golden brown (around 45 minutes).
10. Prepare the syrup while baking, mix all the ingredients in the pot and
bring to boil for around 10 minutes, the mixture should be fairly thin.
11. When finish baking, remove from oven and pour over the syrup
evenly.
12. When cooled it is ready to serve!
Cooking tips
• You can use other nuts according to your own preference like
walnuts and cashews. Nuts are good source of unsaturated fatty
acids which is good for heart health.
• This dish is sweet and delicious, however it contains sugar and
saturated fats (butter) so it should be consumed in moderation!
INDI A
BU T T ER C HIC K EN
Serves Preparation Time Cooking Time
10 25 minutes 45min - 1 hour
This is a famous Indian dish. The original butter chicken in India
can be spicy, but this recipe is mildly spicy so that most of us can
have a try! This recipe was provided by Maria, who has been in
Australia for 11 years. In Australia, she likes to eat roasted foods
like potatoes, carrots, pumpkin, and meat like beef, chicken or
pork. “Food is important because it gives our bodies strength,”
says Maria. “In India we cook each meal fresh and don’t keep any
leftovers. Sometimes there is no electricity so people can’t rely on
refrigerators like we do here”.
Ingredients
Method
• 1 kg chicken thigh
1. Cut chicken thighs into small pieces
• 2 fresh tomato
2. Finely dice tomato and onion
• 2 red onion
3. Blend ginger and garlic in a blender
• 3 – 4 slices coin size ginger
4. Heat oil in pan. Fry ginger garlic paste, tomato, onion and curry
• 2 cloves garlic
paste
• Handful cashews
5. In a separate pan, fry cashews with butter for a few minutes.
• 250ml cooking cream Remove from pan and put aside for later use
• 2 tablespoon curry paste 6. Use the same pan in frying the cashews, add oil to the pan and
(Pataks)
lightly fry the chicken
• 2 tablespoon olive oil for
7. Add (4) to the chicken and cook for around 10 minutes
cooking
8. Add cooking cream, stir and cook for another 5-7 minutes
• 1 tsp butter for frying
9. Add fried cashews to the pan. Remove from stove
• Fresh coriander to garnish
10. Serve with rice/ naan bread and garnish with chopped coriander
Serve with basmati rice or naan
bread
Cooking tips
• Use chicken thigh without skin, or chicken breast, if you are
concerned with fat intake or blood lipid levels
• You may also like to use lite cream to reduce saturated fat intake
• Olive oil is a good source of monounsaturated fatty acid which is
good for heart health
• Fats and oils from plants sources increase cholesterol, whereas
animals fats increase bad cholesterol in our body
• Basmati rice is low GI which means it will keeps us fuller for longer
INDI A
C R E A M Y KOF TA
Serves Preparation Time Cooking Time
8-10 20 minutes 45 minutes
Malai kofta is a very rich and spicy dish, made with fried potato
and cottage cheese (called paneer) dumplings served in a creamy
tomato gravy. This recipe was submitted by Monia, who joined
the Nazareth community in 2018 when her son started Reception.
Monia has been in Australia for 7 years but hasn’t tried much
Australian food in that time so doesn’t have a favourite yet. Maybe
her new favourite will be something from this recipe book!
Method (Gravy)
Ingredients 1. Heat the oil in a large pan and add cumin seeds. Saute for a minute
For kofta: before adding ginger and garlic paste. Lower heat and cook these for
2-3 minutes, or until the raw smell goes away
• 150g cottage cheese, crumbled
• 2 large potatoes, boiled and 2. Add in the onion paste, mix and cook until golden brown. Add the
crumbled tomato and saute for another 3-4 minutes
• 2 ½ tbsp corn flour
3. Add mustard leaves, coriander powder, tumeric powder and salt, and
• Fresh coriander, chopped, to
taste saute for about 3-5 minutes, until the mixture visually thickens
• Pinch salt 4. Add the yoghurt, cashews, half the cream and a little bit of water to
• 1 tsp coriander powder make it into a gravy.
• ½ tsp garam masala 5. Cook, covered until the gravy thickens again and traces of oil can be
• ½ tsp tumeric powder seen on the top
• 1 tsp cashew nuts
6. Reduce the heat to low, add stir through the remaining cream and
• 1 tsp sultanas garam masala
• Oil for deep frying
7. Remove from heat and set aside while you make the kofta
For the gravy base:
• 1 cup red onion, grinded 8. (For Kofta) Combine all ingredients in a large bowl and mix well to
form a dough
• ½ cup tomato, grinded
• 8 cashew nuts 9. Divide the dough into 8-10 equal parts and roll into balls
• 2-3 tbsp cream 10. Deep fry the kofta until crispy and golden
• ½ tsp dry mustard leaves
11. Add all the koftas to the gravy and pour some cream over the top of
• ½ tsp tumeric powder
everything.
• ½ tsp garam masala
• ½ cup water 12. Serve with plain steamed rice
• ½ tbsp yoghurt
• ½ tbsp cumin seeds Nutrition Facts
• ½ tbsp ginger paste
• This is a very rich dish that should be eaten in small amounts or
• ½ tbsp garlic paste reserved for special occasions
• 1 tsp vegetable oil
• Low fat cottage cheese, or paneer is an excellent vegetarian source
of protein. Try some on a wrap, salad, crackers or with fruit as a
pancake toppingI TA LY
R ICOT TA ST UF F ED C A P SIC UM
Serves Preparation Time Cooking Time
6 15 minutes 35 - 40 minutes
This recipe was shared by Jane Rodriguez-Gentile. “This dish was
made by my mother growing up but I wasn’t a fan at that stage.
Later on in life after my mother passed away, and my father
started to make it for me on a regular basis. It was the last dish he
made for me before he joined my mother. It has taken me years to
replicate and make it taste close to what I remember”.
Method (Gravy)
Ingredients 1. Preheat oven to 180 degrees
2. Lightly beat the eggs in a large bowl, add the ricotta and mix.
• 1 500 gram Tub of Ricotta. 3. Add the cheese, breadcrumbs, salt, garlic and chopped parsley. Set
(Preferably La Casa Del aside.
Formaggio Brand) 4. Cut the capsicums in half and scoop out the seeds.
• 2 Eggs 5. Add a liberal amount of olive oil to a large baking dish.
• 1/3 cup of Grated Parmesan or 6. Add Ricotta Mixture into the hollowed-out capsicums and place into
Pecorino cheese baking dish.
• 1/3 cup of Breadcrumbs 7. Once all capsicums are in the baking dish, drizzle tops with olive oil.
• 1/2 teaspoon salt 8. Cover with alfoil and place in oven to cook.
• 1 Garlic clove minced 9. After approx. 40 minutes, remove the alfoil and place back into the
oven for approx. 10 – 15 mins to brown on top and remove some of
• Small bunch of parsley chopped the moisture in the pan.
finely
• Extra virgin Olive oil Cooking Tips
• Approx. 6 red capsicums • Capsicums can be substituted for Zucchini, Onions and Potato.
• You can add even more veggies by including some grated carrot or
zucchini with the ricotta mixture
Nutrition Facts
• Choosing a vegetarian dish a few nights a week is a great way to
improve the overall health of your diet. How about trying this dish
for Meat free Monday?
• Extra virgin olive oil is very high in antioxidants, which protect the
body from damage and help to reduce blood pressure. Extra virgin
olive oil comes from the first pressing of the olives, which means it is
less processed and contains more nutrients than standard ‘olive oil’NEPA L
MOMO (NEPA L ESE DUMPL INGS)
Serves Preparation Time Cooking Time
4 20 minutes 60 minutes
Momo are traditional steamed dumplings commonly served
in Nepal. Momo are usually served as a main meal, with
each serve size about 10-15 dumplings and lots of dipping
sauce. This recipe is Joti Sanjel’s vegetarian version of the
classic dish. Joti is a parent at Nazareth and has been in
Australia for almost 10 years. Her favourite Australian meal is
a veggie pie.
Method
Ingredients 1. Make sure all veg is minced/very finely chopped. You may use a food
For the filling processor to help with this but keep onions separate
• 2 cups grated cabbage 2. Heat oil in a large pan and add onions, cook until onions turn
• 1 cup grated carrot translucent and add ginger and garlic
• 3 cups grated paneer or cottage 3. Add cabbage and carrot and cook until soft
cheese
• 1 onion, finely chopped 4. Add paneer, coriander, turmeric, other spices and mix well
• 1 tbsp garlic paste 5. Taste the mix and season to your tastes
• 2 tsp ginger paste 6. Transfer the mix to a bowl and allow to cool
• 1 bunch fresh coriander
7. Place a teaspoon of the filling into the centre of each momo
• Salt, to taste wrapper. Dip your finger in some water and use it to brush the
• 1 tsp tumeric outside of the momo wrapper. Lift each side of the wrapper and
• Any other spices you like. use your thumb and index finger to form pleats and seal the edges
Suggestions include ground together
coriander and cumin powder
8. Repeat until all wrappers have been filled with the mixture and
• 1 tsp extra virgin olive oil to
cook shaped into momo dumplings
• 2 packets momo wrapper 9. Place momo in a steamer basket and steam in batches until wrapper
(at Asian store or some appears translucent
supermarkets with the chilled
noodles and pasta) 10. For the chutney, heat some oil in a pan and add the onion, garlic and
For the Chutney tomato
• 4-6 fresh tomatoes, chopped 11. Cook this mixture until tomatoes reduce, approximately 10 minutes,
• 2 tsp garlic then add toasted sesame seeds and remove from heat
• 1 onion, roughly chopped 12. Transfer mixture to a blender and pulse to make a smooth sauce
• 1 tbsp toasted sesame seeds
13. Add lemon juice, turmeric and other spices to taste
• Juice of ½ fresh lemon
14. Serve chutney with a plate of momo
• 1 tsp tumeric and other spices
as above
• Salt, to taste Nutritional Facts
• Steamed dumplings are a healthier choice than pan or deep fried
varieties from other cultures
• If you are watching your weight, choosing a filling with lots of
vegetables will reduce the number of kilojoules per serveNE W Z E A L A ND/COOK ISL A NDS
R AW F ISH
Serves Preparation Time Cooking Time
4 15 minutes 2 hours
Raw fish also known as “Ika mata”. It is a dish of the Cook
Islands involving raw fish which is marinated with lemon
and served with coconut cream. This recipe was provided
by Ruth, who learnt the dish from her mum. “I have been
living in Australia for 16 years. Food is important to our body
because it helps us to grow and be healthy. My favourite
Australian dish is beef stir-fry and salad. The dish that I have
chosen to share is a dish from my culture called Raw Fish.
Fish is healthy because it has lots of protein in it”.
Ingredients
• 6 fresh lemons
• 1 tin coconut cream Method
• 1 brown or white onion
1. Cut tuna in small diced cubes
• 1 celery stalk
• 1 spring onion stalk 2. Cut lemons into halves
• 1 large green capsicum 3. Squeeze all lemons onto tuna and let marinate for 90 minutes
• 1 continental cucumbers
4. Dice all vegetables into small cubes
• 2 tomatoes
• 4 fresh tuna steaks 5. Add the coconut cream with ½ cup water + salt (according to taste),
mix well
6. Add coconut cream mix and vegetables to the marinated tuna
7. Serve
Cooking tips
• Oily fish such as tuna and salmon are rich in omega-3 fatty acids,
which is increase the good cholesterol in our body and good for
heart health!M A LTA
BA K ED PA STA
Serves Preparation Time Cooking Time
4-6 20 minutes 45min - 1 hour
Baked pasta is a traditional staple Maltase dish. It is very
common to eat this at family gatherings. This recipe was
provided by Jane, whose family came from Malta, a country
to the south of Italy. Jane’s family moved to Australia in
1983 and Jane learnt this dish from her mum.
Method
1. Chop the onion thinly and cook until soft (not brown)
Ingredients 2. Add minced meat and bacon to the onions
• 500g macaroni pasta 3. Add tomatoes and tomato paste and pinch of sugar and spices and
• 500g lean beef mince bay leaf and simmer approx. 30min
• 4 eggs 4. While meat and tomato sauce is simmering, cook the pasta in salted
water till tis ¾ cooked (just less than al dente)
• 3 canned chopped tomatoes
5. Preheat oven to 180 degrees Celsius (fan forced if available)
• 2 onions
6. In a large bowl gently mix the sauce and the pasta (gentle to not
• 1 small tomato paste tub
break the pasta)
• 1 cup shredded cheese
7. Break egg into separate bowl, beat and add cheese and dash of milk
• 100g shortcut bacon
8. Add egg mixture to the pasta dish
• Chicken stock cube
9. Grease a large oven proof baking dish and fill it with pasta mixture
• 2 tablespoon curry powder
10. Sprinkle cheese and bake for 30 – 45min until cheese is melted,
• 1 bay leaf
golden and crisp
• ~ 5mls of milk
• Salt and pepper to taste Cooking tips
• Bacon is optional, removing bacon will lower the salt, saturated fat
and kilojoules. If you do include bacon, choose shortcut bacon which
already has some of the fat removed
• Chose low salt stocks for heart health and blood pressure
• Add your own spices!PHIL IPPINES
C HIC K EN A DOBO
Serves Preparation Time Cooking Time
5 1 hour 20 minutes
Adobo is a traditional dish from the Philippines, which was
influenced by the Spanish. It is the ‘unofficial national dish’ of
the Philippines. It is one of those dishes that tastes even better
the day after cooking, once the flavours are more developed. It
is made with vinegar which also preserves and extends its shelf
life. This recipe was provided by Arlene who came from the
Philippines 7 years ago. Arlene learnt to cook by helping out in
her parents business, and this recipe has been passed down from
her grandparents. “In the Philippines cooking is a great way to be
involved and share with the community”. Different variations of
Ingredients this dish include using chicken, beef, pork, seafood or vegetables
• 1 kg chicken thigh cut into as the main ingredient according to your own preference – a
serving pieces pork version has even been featured on MasterChef! In Australia,
• 5 hard-boiled eggs Arlene likes to eat steak and homemade chicken schnitzel.
• 2 cups chicken broth Method
• 2 tablespoons dark soy sauce
1. Combine chicken, soy sauce, whole peppercorn, and half of the
• 3 tablespoons vinegar
crushed garlic in a large bowl. Mix well and ensure that the chicken
• 6-8 cloves garlic, crushed gets coated with the marinade. Cover the bowl and marinate for at
• 1 table spoon whole least 1 hour. Note: the longer the time to marinate, the better
peppercorn 2. Heat oil in a cooking pot
• 4 pieces dried bay leaves 3. Add the remaining crushed garlic. Cook until the garlic starts to turn
• 2 tablespoons olive oil brown
• 2 teaspoons sugar 4. Add the marinated chicken including the marinade. Stir and cook for
3 minutes
5. Pour the chicken broth into the pot. Let boil
6. Add the bay leaves and pour the vinegar into the pot. Let boil. Stir
and cover the pot. Continue to cook until the chicken gets tender
and the sauce reduces to your preference
7. Add the eggs to the pot. Stir and cook for 2 minutes more
8. Transfer to a plate and serve
Nutrition Facts
• Use chicken thigh without skin if you are concerned with fat intake
or blood lipid levelsSUDA N
MI X ED SPIN AC H W I T H PE A NU T BU T T ER
Serves Preparation Time Cooking Time
4 10 minutes 30-45 minutes
In Sudan, peanut butter is used a lot to flavour and thicken
sauces. In this dish, spinach is cooked in a peanut butter
based sauce. The dish can be prepared without fish for a
side dish or vegan option, or fish can be added for a more
substantial main meal. This recipe was shared by Helen.
Method
1. Remove leaves from spinach stalks and wash them well
Ingredients 2. Finely cut okra and dice the tomato
3. Add spinach leaves to a pot and cover with 1-2 cups of water. Bring
• 1 bunch spinach to a boil
• 6 okra 4. Add okra and tomato to spinach and cook until only a small amount
• 1 tomato of water is remaining
• Salt, small pinch 5. Add salt to season (nutritionists suggest ¼-½ teaspoon) and remove
• ¼ cup peanut butter spinach mixture from heat
• 1 fillet white fish 6. In a separate pan, add peanut butter and ¼ cup cold water, and heat
until the peanut butter is dissolved and mixed well with the water
7. Add spinach mixture to peanut butter and stir to combine*
8. Meanwhile, place fish fillet into a pot, cover with water and bring to
a boil. Add a small amount of salt to season
9. When fish is thoroughly cooked, remove from water and de-bone if
necessary. Cut fish into large chunks and add to spinach mixture
Cooking Tips
• Some recipes include the spinach stalks as well as the leaves. Try
adding the stalks as well if you don’t mind a firmer texture
• To save time, you can prepare the fish while the spinach mix is being
brought to the boil
• Try serving this dish with rice to make a balanced meal
Nutrition Facts
• Spinach really is a superfood – it’s full of vitamins and minerals like
vitamin A, vitamin C, vitamin K, iron, calcium, and potassium
• Fish contains lots of healthy fats that are good for our heart health
– Dietary Guidelines recommend including fish in your diet at least
twice a weekT IMOR - L EST E
T IMOR ESE C HIC K EN
Serves Preparation Time Cooking Time
10 10 minutes 45 minutes
Sister Amelia Fatima has been in Australia for 20 years. Food
is an important part of Timorese culture, to bring together
family and friends. Sharing food strengthens relationships. In
Australia Sister Amelia likes to eat lasagne and pasta.
Method
1. In a saucepan, put the olive oil, chopped onion and cook over low
heat until the onion starts to turn slightly golden brown and add
Ingredients the peeled tomatoes cut into small pieces, cook for 3 minutes. Add
the chicken pieces and fry them approximately 10 minutes, stirring
• 1.5 kg chicken cut into pieces occasionally
• 400 grams potatoes cut into 2. Then add potatoes, white wine, bay leaves and the flour. Stir with a
pieces
wooden spoon and season with some salt, pepper, chicken powder,
• 1 medium ripe tomato soy sauce and nutmeg. Cover the pan and cook about 30 to 35
• 1 medium onion, diced minutes, stirring occasionally. Add some hot water if it is necessary
• Nutmeg (to taste) 3. When the chicken is ready, turn off the heat, transfer it into a tray
• Pepper (to taste) and serve with steam rice
• 1 tablespoon all-purpose flour
(if you would like a thicker
sauce) Cooking Tips
• 5 tablespoons white wine • Soy sauce is very salty – try adding the soy sauce and tasting before
• 3 1/2 tablespoons olive oil seasoning with salt. You may not need to add any extra salt at all
when using soy sauce
• Salt (to taste)
• 1 teaspoon chicken stock • This recipe uses a large amount of oil, you could try halving this if
powder you are watching your weight
• Two bay leaves (optional) • Choose lean cuts of chicken, such as breast meat and ensure all skin
• 2 tablespoons dark soy sauce is removed
Nutrition Facts
• The humble potato often gets a bad wrap as it is high in
carbohydrates – even though these carbohydrates are a good source
of energy for our body. You may be surprised to hear that potatoes
eaten with the skin on can have more potassium than a banana and
more vitamin C than an orange!
• Tomatoes contain lycopene, a powerful antioxidant that has been
associated with reduced risk of cancer. Cooking tomatoes increases
their lycopene contentUK R A INE
C L A SSIC BOR SC H
Serves Preparation Time Cooking Time
8 15 minutes 2 hours
This recipe has been shared by Irene Boujenko. Irene has
been in Australia for 25 years. Food is part of Ukranian
life; people come together, cook together and love to
share. Food is an excellent way to connect and strengthen
relationships in Ukraine. Irene’s favourite Australian dish is
chicken casserole.
Method
1. Boil the beetroot
Ingredients
2. 2.Pour water into a saucepan and add sliced potatoes and boil 15-20
minutes
• 2 large or 3 medium beetroots,
thoroughly washed and peeled 3. Grate both carrots and dice one onion. Add 4 Tbsp of cooking oil
• 2 large or 3 medium potatoes, to the frying pan and saute vegetables until they are soft (7-10
sliced into bite-sized pieces minutes). Stir in tomato paste when they are almost done cooking
• 4 Tbsp of cooking oil
4. Meanwhile, thinly shred 1/2 a cabbage and add it to the soup pot
• 1 medium onion, finely diced when potatoes are half way done
• 2 carrots, grated
5. Next, peel and slice the beets into match sticks and add them back
• 1/2 head of cabbage, thinly
sliced to the pot (I use my mandolin slicer). When you peel beets, use
plastic gloves your unless you want red fingers
• 1 can kidney beans with their
juice 6. Add 6 cups of chicken broth, lemon juice, pepper, bay leaves and can
• 2 bay leaves of kidney beans (with their juice) to the pot
• 10 cups water 7. Add sauteed carrots and onion to the pot along with chopped dill
• 6 cups chicken broth
8. Cook another 5-10 minutes, until the cabbage is done. Season to
• 5 Tbsp tomato paste taste with salt and pepper. I usually don’t have to add any unless I
• 4 Tbsp lemon juice use low sodium broth
• 1/4 tsp freshly ground pepper 9. 9.Serve with a dollop of sour cream or real mayo and pampushky
• 1 Tbsp chopped dil
Cooking Tips
• The amount of salt can really add up in recipes like this one. Try no
added salt or salt reduced options for the canned kidney beans,
stock and tomato paste, and make sure to taste test before adding
any additional salt to season. Use tomato paste instead of ketchup
for less additives and salt
Nutrition Facts
• Beetroot comes from the same family as spinach, and the beetroot
greens can be cooked in the same way. Beetroot is a good source of
vitamin C, fibre, manganese and potassium
• Beetroot gets its purple colour from a pigment called betacyanin
which works as an antioxidant and anti-inflammatoryUK R A INE
PA MPUSHK Y
Serves Preparation Time Cooking Time
8 1.5 hours 2 hours
This recipe has been shared by Irene Boujenko. Irene has
been in Australia for 25 years. Food is part of Ukranian
life; people come together, cook together and love to
share. Food is an excellent way to connect and strengthen
relationships in Ukraine. Irene’s favourite Australian dish is
chicken casserole.
Method
1. First make a yeast starter. Dissolve the yeast and sugar in lukewarm
Ingredients
water (hot water would kill the yeast!). Add 200g of the flour and
mix roughly. Cover with plastic wrap or a damp tea towel and leave
• 15 grams fresh yeast or 7g dried to prove in a warm place for half an hour
active yeast
2. Add the rest of the flour and fine sea salt to the starter and knead
• 1 teaspoon caster sugar
on a well-floured work surface until the dough is smooth and comes
• 225 mLs warm water
away from your hands easily
• 400 grams strong white flour ,
plus extra for dusting 3. Divide the dough into 8 pieces and shape into round buns. Put them
• 8 grams fine sea salt side by side in an oiled round ovenproof dish or a 24cm (9½ inch)
round cake tin, cover and let them prove again, this time in a warm
• 3 tablespoons sunflower oil ,
plus extra for oiling place, until doubled in size. They will join together just like hot cross
buns do
• 20 grams/3cloves of regular
garlic , crushed 4. Meanwhile, preheat the oven to 220°C/425°F/Gas Mark 7. To make
• ½ bunch fresh parsley , finely the basting oil, simply stir the crushed garlic through the oil with a
chopped small pinch of sea salt and the parsley, then let it infuse
• 1 egg beaten, to glaze
5. When the pampushky look plump and ready, brush them generously
with some beaten egg to glaze and bake for 20–25 minutes or until
they form a glistening golden crust. Take them out and baste them
with the garlic oil. Serve immediately
Cooking Tips
• Make sure to place the buns close together when baking to ensure
they join together while baking
Nutrition Facts
• Pampushky is sometimes called Ukranian garlic bread! Some say that
garlic can prevent the common cold, but the research is still catching
up to these lived experiences. We do know that garlic contains
vitamin C, vitamin B6 and manganeseU. S. A
SPICED WA L NU T S OR PEC A NS
Serves Preparation Time Cooking Time
6 5 minutes 2 hours
This recipe has been shared by Jane Rodriguez-Gentile
whose husband Louis is American. “Because Louis is
American, we celebrate Thanksgiving here in Australia. This
dish reminds Louis of his Grandmothers’ house when he
would pick fresh pecans off the backyard pecan tree. The
spices represent the Fall (Autumn) in the USA, so we now
include this recipe in our annual Thanksgiving dinner feast”.
The original recipe calls for pecans, but the cost of pecans in
Australia is high so walnuts make a great substitute.
Ingredients
Method
• 1 egg white, lightly beaten 1. Preheat oven to 180 degrees and line a baking sheet with alfoil
• 1 tablespoon water
2. In a small bowl beat the egg white with the water. Stir in the walnuts
• 3 cups pecan or walnut halves /pecans and mix until the nuts are well coated
• 1/2 cup sugar
3. In a small bowl, mix together sugar, salt, cinnamon, cloves and
• 1/2 teaspoon salt nutmeg. Sprinkle over the coated nuts then spread nuts on prepared
• 1 teaspoon ground cinnamon baking sheet
• 1/2 teaspoon ground cloves 4. Bake in oven for approx. 30 minutes, stirring once or twice
• 1/2 teaspoon ground nutmeg
5. Cool and add to your nibbles platter!
Cooking Tips
• Be careful not to overcook and burn the nuts –watch them carefully
for the last few minutes
• Don’t be worried if they look soft when coming out of the oven, the
coating will harden as the nuts cool
• This recipe will work with any nuts you have available, try using
mixed nuts for variety
• Always buy raw unsalted nuts. Even if you roast or season them
yourself you’re likely to use far less oil and salt than a commercial
manufacturer
Nutrition Facts
• Adding spices like cinnamon, cloves and nutmeg is a great way to
reduce the overall sugar in a dish while keeping things tasting sweet
• Cinnamon is an excellent source of manganese which is needed for
normal growth and nervous system function
• Nuts are a great source of healthy fats which are beneficial for heart
health and can reduce the risk of developing heart diseaseYou can also read
