FRIDAY MEN

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BREAKFAST: CORN CAKES Ingredients: 2 cobs of Corn 2 finely chopped spring onions 2 eggs, beaten 1-Cup Polenta  Method: Bring a large pot of water to the boil and add

the corn. Gently boil for 8 minutes. Meanwhile in another pot, bring 3 cups of water to the boil, reduce heat and steadily pour in polenta, stirring constantly. Continue to stir until the polenta is thickened, 10 to 15 minutes. After 8 minutes, remove the corn from water and cool.

Slice the corn kernels from the cobs and place in a bowl. With a hand held blender 'smash' to a creamed corn consistency. When polenta is cooked, remove from heat and cool. Add the smashed corn, spring onions and eggs, season with cracked pepper and mix well.

In a non-stick frying pan, place four large egg rings. Dollop enough mixture to level with the top of each ring. Over a moderate heat, cook for 4 minutes, then using an egg flip, turn and cook for another 4 minutes or until cooked through.

Using a long, slender knife run it around the inside egg ring to loosen the cakes. Serve with your family's favourite salad.

Nutritional Information (per serve)Energy (kJ) 1152.3Total Fat (g) 5.3Saturated Fat (g) 1Carbohydrates (g) 42.7Dietary Fibre (g) 7Sodium (mg) 39

LUNCH : WARM POTATO AND BROAD BEAN SALAD WITH TUNA

Ingredients10 Small potatoes, sliced thickly500g frozen broad beans425g can tuna in spring water, drained, and flaked 1/3 cup (80ml) bottled mustard dressing  Method 1. Boil, steam or microwave potato and beans separately, until

tender; drain. When cool enough to handle, peel outer layer from beans.

2. Combine potato and beans in large bowl with tuna and dressing.

SNACKS : FRUIT POPSICLES Ingredients : Paddle pop sticks 2 large ripe bananas1 punnet of Strawberries, hulled ¼ pineapple peeledJuice of 1 orange  Method : 1. Peel all fruit and cut into 3cm sized pieces 2. Soak banana into orange juice for 2 minutes3. Thread fruits onto sticks 4. Place into container for 4 hours or until ready to serve. Serve frozen.

Ingredients:1 Small red onion, finely chopped 1 teaspoon finely grated ginger 1 teaspoon of mustard seeds20g (1/4 cup) shredded coconut 1 Truss tomorrow, seeded, finely chopped 1 Long, fresh chilli, seeded, thinly sliced 1/4 cup of fresh coriander 1 Tablespoon like juice Pinch of caster sugar 4 (about 150g each) firm white fish filletsSteamed green beans (to serve) Steamed Asparagus (to serve)

Method: Heat a frying pan over medium heat. Spray

with oil. Stir in the onion for 5 minutes or until soft. Stir in the ginger and mustard sees for 30 seconds or until aromatic. Stir in the coconut for 1-2 minus or until light golden. Transfer to a bowl. Sit aside to cool slightly. Stir in tomato, chilli, coriander, lime juice and sugar

Preheat a barbecue grill of chargrilled on high spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily with tested with a fork.

Divide the steamed vegetable among plates. Top with fish and a spoonful of the coconut mixture.

DINNER : CHAR-GRILLED WITH GREEN CHILLI, CORIANDER AND COCONUT

CORIANDER