Viskoekies

Rohanja

Bestanddele
1 blik vis (sonder grate) – nie al die sous
Sout en peper
1 eier
Broodkrummels
Koekmeel
Oats

Metode
Meng tot ‘n stywerige deeg. Vorm koekies. Druk plat. Bak in bietjie olie in die pan.

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PILCHARD, CARROT & BROCCOLI TART

Woumarie

Ingredients
400g can Lucky Star Pilchards in Tomato
250g carrots, peeled and sliced
150g broccoli florets
1 onion, finely sliced
oil for frying
1 cup milk
3 eggs, lightly beaten
3 tablespoons grated cheddar cheese
½ teaspoon mustard powder
salt and ground black pepper

SHORTCRUST PASTERY
2 cups cake flour
½ teaspoon salt
½ teaspoon baking powder
150g cold butter or margarine, cut into blocks
1 egg yolk
1 tablespoon oil
1 tablespoon iced water

Method
TO MAKE THE PASTRY: sift together the flour, salt and baking powder in a bowl. Rub in the butter or margarine with your fingertips until the mixture is crumbly. Mix together the egg yolk, oil and water, add to the pastry, and mix to a stiff dough. Add extra water if necessary. Refrigerate the pastry for at least an hour. Heat the oven to 200°C. Roll out the pastry and line a large, greased quiche tin or pie plate. Prick the base and bake for about 15 minutes until lightly browned. Allow to cool before adding the filling. Reduce the oven temperature to 160°C. Flake the pilchards in their sauce with a fork. Simmer the carrots in salted boiling water in a medium saucepan for about 3 minutes until half cooked. Add the broccoli, cover and simmer for about 6 minutes more until the vegetables are tender. Drain well. Fry the onion in a little oil in a small frying pan till golden brown. Scatter the pilchards, carrots, broccoli and onion into the pastry case. Mix together the milk, egg and cheese, and season with mustard, salt and pepper. Pour over the pilchards and vegetables and bake uncovered for about 45 minutes until the filling has set. Serve with salad.

 

QUICK PILCHARD CURRY

Woumarie

Ingredients
400g can Lucky Star Pilchards in Chilli
2 onion, finely sliced
oil for frying
2 garlic cloves, crushed
1 green chilli, sliced and seeded
3 tomatoes, peeled and chopped
1 teaspoon curry powder (more or less, to taste)
salt and ground black pepper
6 hard-boiled egg, peeled and quartered

Method
Drain the pilchards; keep the sauce. Fry the onion in little oil until golden brown in a frying pan. Add the garlic, chilli, tomato and curry powder, and season with salt and pepper. Stir in the sauce from the can of pilchards, cover and simmer for 5 minutes. Add the pilchards and heat through. Transfer the curry to a serving bowl, garnish with hard-boiled eggs and serve with rice and chutney.
Another serving suggestion is to roll the curry up in a roti.

 

Tunakasserol

Rohanja

Bestanddele
1 bl. Hoenderroomsop                                         
1 bl. Tuna
150 ml. Melk
250 ml. gekookte/ ingemaakte ertjies
1 eier    
500 ml. chips of broodkrummels
5 ml. sout

Metode
Gooi sop in oondbak en klits eier en melk en voeg by. Gooi 200 ml. fyn chips by mengsel. Vlok tuna en voeg by. Voeg ertjies by en gooi chips oor. Bak 30 min. by 180°.

 

PILCHARD & SPINACH BAKE

Woumarie

Ingredients
400g can Lucky Star Pilchards in Tomato
1 bunch spinach, washed, trimmed and chopped
Canola oil for frying
1 onion, finely chopped
½ x 225g tub fat-free chunky cottage cheese
Milled black pepper
125ml (½ cup) whole-wheat breadcrumbs

Cheese Sauce
30ml (2 Tbsp.) soft margarine
30ml (2 Tbsp.) cake flour
125ml (½ cup) low-fat or fat-free milk
1ml (¼ tsp) mustard powder
Tomato sauce from the can of pilchards
Milled black pepper
½ x 225g fat-free chunky cottage cheese

Method
Heat the oven to 200°C. Drain the pilchards over a bowl and separate into fillets. Keep the sauce.
Cook the spinach in a little water in a medium saucepan until limp. Drain well, then squeeze out the excess moisture. Heat a few drops of oil in a non-stick pan and fry the onion until golden. Remove from the heat and mix in the cottage cheese and spinach. Season with pepper. Spread evenly into an ovenproof dish. Arrange the pilchard fillets on top.

Cheese Sauce: Melt the margarine in a medium saucepan. Remove from the heat and stir in the flour, milk, mustard powder and sauce from the can of pilchards. Season with pepper. Bring to the boil and cook, stirring, for about 2 minutes until the sauce is smooth and thick. Remove from the heat and mix in the cottage cheese. Pour the cheese sauce over the pilchards and sprinkle the breadcrumbs on top. Bake, uncovered, for about 20 minutes until the topping is golden brown. Serve hot.

 

LOW-FAT FISH LASAGNA

Woumarie

Ingredients
2 x 425g Lucky Star Middelcut, drained
1 x onion, chopped
1 x tin tomato soup
1 x tin chopped tomato
1 x 250gr low-fat cottage cheese
1 x sachet low-fat Orley whipped cream
1 x tablespoon canola oil
1 x packet lasagne pasta sheets
1 x cup low-fat edam cheese
2 x tablespoons grated parmesan
Handful parsley, chopped

Method
Preheat oven to 200 degrees Celsius. Fry the onion in oil until translucent. Add the Lucky Star Mackerel and mash with a fork. Add the tomato soup and chopped tomatoes. Let the mixture cook through, until soft and season to taste with the chopped parsley Layer the fish mixture alternatively with the pasta sheets, until mixture is finished. Be sure to end with a fish layer. Mix with the cottage cheese, cream and cheeses and pour over the lasagne. Bake for 45 minutes until golden. Serve

 

Sardyne met Pasta

Lynette Muller

Bestanddele
1 koppie rou skulpienoedels
410 g blik sardyne in tamatiesous
½ ui, gerasper
Kaas
Wit Sous [sommer die pakkies]
Visspeserye
Rooi Peper

Metode:
Kook noedels gaar. Meng sardyne met ui en visspeserye. Maak 2 koppies witsous met gekapte pietersielie en rooi peper apart. Pak gaar noedels onder in vuurvaste bak, dan ‘n laag vis, laag witsous, weer ‘n laag noedels, en weer witsous met gerasperde kaas bo-op. Bak teen 180ºC, oop, vir 20 minute.

 

Sardyne op rys

Isabel Lombard

Hierdie is my vroeu se skepping. Dit is ‘n sakpas resep.

Bestanddele Sardyne (Die hoveelhede hang af van die aantal mense wat gaan eet)
1 Blikke sardyne in tamatiesous
Genoeg gaar rys

Bestanddele Kaassous
3 Eetlepels koekmeel
3 Eetlepels margarien
Sout na smaak
Gersaperde kaad
300 ml melk

Metode kaassous
SIt meel en margarien in ‘n bakkie. Mikrogolf vir so 30 sekeondes en meng goed met ‘n vurk. Gooi melk in 2l houer en mikrogolf vir 3 minute. Passop vir oorkook. Gooi nou die melk bietjies vir bietjies in die bakkie met die meel. Roer goed. Hou so aan totdat die meel mengsel loperig is. Gooi die bakkie se mengsel by die melkmengsel. Mokroglf die melkmengsel vir ‘n minuut en roer goed met ‘n vurk. Mikrogolf en roer totdat die mengsel dik word. Neem gewoonlik so drie minute. Gooi sout by en kaas en roer tot die kaas gesmelt is.

Metode sardyne
Skep rys in middel van die bord
Haal sardyne uit blikkie uit en haal die grate uit
Pak saryndjies oor die rys
Skep nou van die tamatiesous oor die sardyne en rys
Skep nou van die kaassous oor die sardyne en geniet

 

TUNAGEREG

Lynette Muller

Bestanddele
1 blikkie tuna in olie, fyngemaak
1 gekapte ui
1 koppie gerasperde cheddarkaas
2 eiers
30 ml meel
1 teelepel sout
1 teelepel mosterd
200 ml melk

Metode:
Braai ui in die olie van die tuna.
Laat afkoel en meng dan met tuna en kaas, en sit dit in tertbak.
Meng 2 eiers met meel, sout, mosterd en melk.
Gooi oor tuna en ui in bak.
Bak vir 30 minute teen 180 grade.
Heerlik met ‘n groen slaai en vars broodjies!*

 

TUNA  VIR  AANDETE 

Rika Theron
(6 – 8 porsies)

Bestanddele
6 – 8 snye witbrood,
2 blikkies tuna,
1 – 2 k gerasperde kaas,
1 blikkie Idealmelk,
2 eiers,
botter,
sout,
rooipeper.

Metode
Sny korsies van brood af en smeer met botter.  Plaas onder in gesmeerde oondskottel.  Dreineer tuna, breek fyn met vurk en versprei eweredig oor brood.  Strooi kaas bo-oor.  Klits eiers, Idealmelk, sout & rooipeper saam.  Gooi oor vis en kaas in skottel.  Bak in matige oond (180°C) tot eier en melk gestol is.  Bedien warm met gemengde slaai.