Barbeque ideas
Make a few small changes to the traditional sausage sizzle (white bread and tomato sauce) and have a tasty event with less saturated fat and salt.
Make a big difference to the nutritional value of your BBQ menu and introduce the school community to a wide range of tasty foods that support the MWEW messages.
Top tips for meat:
- Avoid over catering on meat and only offer one piece of lean meat, burger patty or sausage per person
- If offering sausages, look for reduced fat and salt varieties
- Include some lean meat options such as chicken breasts, minute steaks, lean meat kebabs or make your own burgers with lean beef mince with added vegetables
- Trim off any visible fat from meats before cooking
- Include some vegetarian options such as commercial or homemade lentil or vegetable burgers or mixed vegetable kebabs.
Add some 'everyday' foods:
- In addition to the usual white bread, try wholemeal, multigrain or rye bread or bread rolls – no need to add margarine or butter
- Add some vegies:
- Make a crisp garden salad or a simple coleslaw with reduced fat mayonnaise
- BBQ some onion, capsicum, mushrooms, zucchini, sweet potato, pineapple rings or corn on the cob
- Offer a range of cut-up salad vegetables such as tomato, lettuce, cucumber, grated carrot or beetroot
- Provide plenty of icy cold water to drink
- Serve pieces of fresh fruit or slices of melon for a simple way to finish the BBQ
Recipes:
Ingredients | serves 10 | 25 | 50 |
Potatoes, cooked and mashed | 2 | 5 | 10 |
Zucchini, grated | 1 | 2 ½ | 5 |
Parsley, chopped | 1 | 3 | 5 |
Instant oats | 1 cup | 2 ½ cups | 5 cups |
Chives, chopped | to taste | ||
Egg | 1 | 3 | 5 |
BBQ sauce | 2 tbsp | 5 tbsp | 10 tbsp |
Oil (polyunsaturated) | 1 tbsp | 2 ½ tbsp | 5 tbsp |
Method:
* Combine potato, zucchini, herbs and oats well together.
* Fold in the egg and BBQ sauce.
* With damp hands shape the mixture into 10 burgers.
* BBQ the burgers with a little oil.
* Serve with a salad and a bread roll.
Note: these can also be pan friend or cooked in the oven on moderate heat on a
greased tray for 15 minutes.
Zucchini burgers
Ingredients | serves 10 | 25 | 50 |
Zucchinis, grated | 3 | 7 | 14 |
Wholemeal bread slices, crumbed | 4 | 9 | 18 |
Parmesan cheese, grated | ½ cup | 1 cup | 2 cups |
Eggs, beaten | 4 | 9 | 18 |
Dried mixed herbs | To taste | ||
Onion, grated | 1 | 2 | 4 |
Parsley, chopped | 2 tbsp | 4 tbsp | 8 tbsp |
Method:
* Combine zucchini, breadcrumbs, cheese, eggs, herbs and onion in a bowl and mix well.
* Form into patties.
* BBQ the burgers with a little oil.
Note: these can also be pan friend or cooked in the oven on moderate heat on a greased tray for 15 minutes.
Lentil patties
440g can lentils | ½ can | 1 can | 2 cans | |
Potato, mashed | 1 ½ cups | 3 ¾ cups | 7 ½ cups | |
Onions, finely chopped | 1 | 1 ½ | 5 | |
Rolled oats | ¾ cup | 2 cups | 3 ¾ cups | |
Wholemeal breadcrumbs | ½ cup | 1 ¼ cups | 2 ½ cups | |
Cumin powder | Pinch | Pinch | ¼ tspn | |
Chilli powder (optional) | Pinch | Pinch | ¼ tspn | |
Eggs, beaten | 2 | 4 | 8 | |
Parsley, finely chopped | ¼ cup | ½ cup | 1 ¼ cups | |
Lemon juice | 60 ml | 155 ml | 310 ml | |
Wholemeal flour to coat patties | ||||
Oil for cooking | ||||
Method:
* Mix washed and well drained lentils together with other ingredients. If mixture seems too moist add some more breadcrumbs.
* Form into patties.
* Coat in the wholemeal flour.
* BBQ patties in a little oil.
Note: these can also be pan friend or cooked in the oven on moderate heat on a greased tray for 5 – 8 minutes on each side. They are good with mild chilli sauce or satay sauce.
