Roasted Chicken and Vegetable Frittata

Chicken & Vegetable Fritatta


1 dozen free range eggs mixed well in a deep bowl
2 cups of sliced button mushrooms
2 cups of washed baby spinach leaves
2 cups of washed and sliced thin zucchini rounds
2 cups of feta cheese diced small
1 raw beetroot freshly grated
½ roast chicken shredded
Olive oil spray
Salt and Pepper to taste


*Heat your oven to 180 degrees not fan forced or 160 degrees fan forced

  1. Line a medium sized deep baking tray with two layers of baking paper using olive oil spray to keep them in place ( spray the tray, place one layer of paper on top and spray that paper and then lay the other paper on top of this)
  2. Lay the chicken over the bottom of the tray followed with the mushrooms, spinach, zucchini rounds and the beetroot, and then pour the egg over the top of the chicken and vegetable
  3. Spread the feta cheese over the top of the dish and sprinkle with ground salt and pepper
  4. Bake in the oven until golden brown and firm, the egg mix needs to be cooked all the way through
  5. Let cool slightly, mark cutting lines across the top and carefully lift out of the tray, peel the paper from the bottom of or just scoop out of the tray to eat


Medium deep baking tray, measuring cup, whisk, deep bowl, baking paper, chopping board, grater, cooks knife


Chicken and Vegetable Sausage Rolls – Gluten Free

gluten free sausage rolls


500 Grams Lilly Dale Chicken Mince
1 onion (chopped fine)
1 carrot (chopped fine)
1 zucchini (chopped fine)
¼ teaspoon of turmeric
½ teaspoon of Dijon mustard
3 tablespoons of egg replacer- (Orgran brand)
¼ teaspoon Himalayan salt and Organic pepper
Sesame seeds Or Poppy seeds
2 packets of Gluten Free Puff Pastry – Coles GF or Pastry Pantry Rough Puff


Lactose free milk or full dairy milk for brushing over pastry
Soy free milk or rice milk for brushing over pastry

Sausage rolls


  1. Defrost the pastry until it’s slightly thawed and able to be rolled and set aside
  2. Use a food processer to chop the onion, carrot and zucchini into a small dice, and then place the chicken mince in the same bowl and lightly pulse the machine so the mince mixes well into the vegetables
  3. Add the mustard, egg replacer, salt, pepper and turmeric into the chicken mince and turn the food processer to a medium mix so the mince and vegetable are well combined and place the mixture in the fridge to keep cold
  4. Place the pastry between two pieces of baking paper and roll the pastry so it is a little thinner keeping the square shape, make a line down the centre of the pastry and cut through to separate the pastry
  5. Place a thin layer of mince down one edge of the pastry and roll until the edge of the pastry is under the bottom, continue until finished
  6. Place the sausage roll with the edge on the bottom on a lined and sprayed baking tray and mark the pastry with a knife on where you will cut when they are cooked
  7. Heat your oven for 10 minutes to 180 degrees and brush your sausage rolls with milk, sprinkle with sesame or poppy seeds and bake in the oven until golden brown

Note: Depending on your oven they should take 30 to 40 minutes, you may need to drop the temperature of the oven if it becomes too hot and the pastry is browning too quickly

*When cooked cool slightly and then cut your sausage rolls, serve with Gluten Free BBQ or Tomato sauce

*Freezable food item – wrap really well and place in freezer


Food processor, teaspoon, tablespoon, pastry brush, baking tray, baking paper, knife, rolling pin



Turkey Meatloaf with Sweet Potato, Pumpkin and Green Beans (GF)

Gluten Free Turkey Meatloaf

Serves: 6


1 kg of Turkey Mince
2 medium carrots (Grated)
2 medium zucchini (Grated)
2 medium sweet potatoes (peeled and chopped)
1 small wedge of pumpkin (peeled and chopped)
2 handfuls of green beans (top and tailed)
1 onion (chopped finely if you can tolerate it)
1 dessert spoon Dijon mustard
2 tablespoons of no egg mix (Orgran brand) or two free range eggs if you can tolerate eggs
2 cups of Gluten Free rice crumbs
200 grams of tomato paste
Salt and pepper to taste


  1. Preheat oven to 200ºC
  2. In a deep bowl add the turkey, tomato paste, mustard, salt and pepper to taste
  3. Grate the carrot and zucchini, chop the onion and add this to the turkey, add the breadcrumbs and mix really well so the meat is combined (you can use a food processor for this part)
  4. Double line a baking loaf tin with a dash of olive oil and spread around the bottom and sides of the tray to help the baking paper stick to the tray, then add the baking paper and spread a little oil on the bottom of the paper and place the turkey mince evenly on the bottom building up the sides and then press flat so you have no air bubbles
  5. Place your baking loaf in a preheated oven of 200 degrees for roughly 40 minutes or until the meat is cooked and coming away from the sides of the tray (there will be quite a bit of juice you can use in gravy)
  6. Cook your sweet potato and pumpkin in the same pot until soft for mashing, drain and then mash with a little salt, pepper and nuttlex margarine, steam your beans last and eat with your meatloaf
  7. Cut your meatloaf and place your vegetables on your plate top with gravy if you like and enjoy eating your dinner

*You can add low salt Gluten Free gravy or vegetable gravy if you like a sauce with your meat loaf


Vegetable grater, 1 dessert spoon, 1 tablespoon, cup measurements, 1 deep bowl, 1 baking loaf tin, baking paper, 1 deep small pot, 1 small steamer and pot, 1 masher, 1 serrated edge knife, 1 chopping board

Crumbed Chicken Nuggets (GF)

Serves: 4


4 Chicken Thighs
1 ½ cups of gluten free flour
3 cups of rice bread crumbs (Orgran brand or Make your own from fresh GF bread)
1 cup of soy milk and 1 egg if tolerated (mixed well)
1 ½ tablespoon of Coconut oil

– Use Rice Milk
– Lactose free milk or full cream milk if you can tolerate milk
– To change the flavour add fresh chopped dill to the breadcrumbs
– Use ½ Gluten Free bread as the crumbs and mix in with the dry rice crumbs from Orgran
– Or you can add the crispy Orgran corn crumbs to the rice crumbs
You can add Parmesan cheese to the breadcrumbs if you can tolerate cheese
– You can add desiccated coconut to the bread crumbs if you like a little coconut flavour


  1. Set out your chicken on a chopping board and cut the chicken thigh into 2cm squares and place the chicken on the plate and put back in the fridge for 5 minutes
  1. Fill one bowl with flour, one bowl with soy milk, one bowl with breadcrumbs and get 1 large plate ready in this order -dip the chicken pieces into the flour coating on both sides, then dip into the milk and then into the breadcrumbs making sure you coat the chicken on both sides, press down firmly into the crumbs and place the chicken on the plate and back into the fridge for 5 minutes to get cold (this helps with keeping the crumbs on the chicken)
  1. Turn your oven onto 160 degrees fan forced
  1. Once the chicken nuggets are chilled for 5 minutes you can begin to cook them
  1. Heat your fry pan with the oil and place the chicken nuggets into the frypan to cook on one side, then when it is turning golden brown flip onto the other side and cook, then place onto the oven tray lined with baking paper and place in the oven for a couple of minutes
  1. Fill your steamer pot with water, cover with a lid and bring to the boil, place all your vegetables in the steamer basket with the broccolini sitting on the top, then place your steamer basket into the pot and steam until the peas, beans and broccolini are just soft


3 deep bowls, 2 large dinner plates, Baking paper, Chopping board, Fry pan, Oven tray, Tongs, Steamer basket, Chopping board, Cooks knife