Sarah Pound, creator of the hugely popular Wholesome by Sarah community, is known for her easy, healthy and delicious recipes that’ll please even the fussiest eaters.
Now, the nutritionist, cookbook author and mum-of-three shares four fabulous recipes from her new cookbook, Family Food (RRP $44.99).
Cheesy salmon & veggie pasta bake
SERVES 4
PREP TIME 15 MINUTES
COOK TIME 55 MINUTES
“I created this dish, similar to tuna mornay, to encourage my girls to eat salmon. It’s a favourite in our household. It’s a fantastic way to introduce kids to fish and plenty of veggies, great for meal prep and freezes beautifully too,” writes Sarah Pound about this recipe.
INGREDIENTS
400g bow tie pasta
2 tablespoons extra virgin olive oil
4 x 150g salmon fillets, skin removed
60g unsalted butter
2 leeks, white part only, finely sliced
3 tablespoons plain flour
1 teaspoon dijon mustard
1 litre (4 cups) full-cream milk
125ml (½ cup) thickened cream
125g (1 cup) freshly grated cheddar or tasty cheese, plus extra for sprinkling
60g (1 cup) broccoli florets
155g (1 cup) frozen peas
150g (1 cup) frozen corn
2 handfuls of baby spinach leaves
1 small handful of dill parsley leaves, finely chopped
30g (½ cup) panko breadcrumbs
METHOD
- Preheat the oven to 180°C (fan-forced). Bring a large saucepan of salted water to the boil. Add the pasta and cook until just al dente. Drain and set aside.
- Heat the olive oil a large, non-stick frying pan over medium heat. Add salmon; pan-fry for 2 minutes on each side until browned and almost cooked through.
- Transfer to a plate and cut into chunks. Melt butter in a large saucepan over medium heat. Add leek and sauté for 3–4 minutes until softened. Stir in the flour and mustard and cook for 3–4 minutes.
- Gradually whisk in milk; continue to stir until sauce is smooth and thickened, about 10 minutes. Remove from heat; add cream and cheese, stirring until melted.
- Add pasta, broccoli, peas, corn, spinach and herbs to sauce; gently fold in salmon.
- Pour salmon and pasta mixture into a baking dish (approximately 30cm x 24cm in size). Sprinkle on breadcrumbs and extra cheese; bake for 30 minutes until golden and bubbly on top. Rest for 5 minutes, then serve.
Pork chop tray bake with potatoes & brussels sprouts
SERVES 4
PREP TIME 15 MINUTES
COOK TIME 40 MINUTES
“This dish is effortless, affordable and tasty, and I’m determined to get people to try and enjoy more pork. So, please do me a favour and give this recipe a go – the sweet and sour sauce makes all the difference and provides depth as well as delightful flavours,” says Sarah Pound. “Stop carrying on like a pork chop and give this one a whirl!”
INGREDIENTS
500g baby potatoes, halved
300g brussels sprouts, trimmed and halved
1 red onion, cut into wedges
80ml (⅓ cup) extra virgin olive oil
salt flakes and freshly ground black pepper
4 pork chops (or pork cutlets)
green salad or steamed greens to serve
SWEET & SOUR SAUCE
1 tablespoon light-flavoured extra virgin olive oil
80ml (⅓ cup) soy sauce
3 tablespoons balsamic vinegar
2 tablespoons brown sugar
1 teaspoon mustard (seeded or dijon)
2 garlic cloves, finely chopped
pinch of freshly ground pepper
METHOD
- Start with the sweet and sour sauce. Whisk together all the ingredients in a small bowl. Set aside.
- Preheat the oven to 200°C (fan-forced).
- Arrange the potatoes, brussels sprouts and onion on a large baking tray. Drizzle on 2 tablespoons of olive oil, season with salt and pepper and toss to coat evenly. Roast for 15 minutes until the vegetables start to soften and colour.
- Now for the pork. While the vegetables are roasting, heat the remaining 2 tablespoons of olive oil a large, heavy-based frying pan over medium–high heat. Add the pork chops and sear for 2–3 minutes per side until golden brown.
- Remove the tray from the oven. Nestle the seared pork chops among the veggies, then drizzle the sauce over everything. Return the tray to the oven and bake for 20–22 minutes until the pork chops are cooked through and the vegetables are tender and caramelised.
- Serve with a fresh green salad or some steamed greens.
Pesto, sun-dried tomato & mozzarella-stuffed chicken breasts
SERVES 4
PREP TIME 15 MINUTES
COOK TIME 25 MINUTES
“’Pillows of heaven’ I like to call these. Not much prep or effort is needed at all, yet the result is a creamy, flavoursome and moreish dinner option your whole family will enjoy. I like to serve these alongside a fresh green salad and some oven-baked potato wedges. Yummy!,” says Sarah Pound of this quick recipe.
INGREDIENTS
4 small chicken breasts
salt flakes and freshly ground black pepper
150g pesto (homemade or store bought)
1 fresh buffalo mozzarella, sliced into 4
150g (1 cup) freshly grated mozzarella
45g (1 cup) baby spinach leaves
160g (1 cup) sun-dried tomatoes in oil, drained and chopped 2 tablespoons extra virgin olive oil
METHOD
- Prepare the chicken. Slice each chicken breast horizontally to create a pocket, being careful not to cut all the way through.
- Season each chicken breast pocket with a pinch of salt and pepper.
- Spread 2 tablespoons of pesto in each pocket, then layer with a slice of buffalo mozzarella, some grated mozzarella, spinach and sun-dried tomatoes.
- Close the chicken pocket and secure it with toothpicks.
COOKING OPTIONS
Option 1 (pan-fry and roast):
Preheat the oven to 200°C (fan-forced). Heat the olive oil in a large frying pan over medium heat. Sear the stuffed chicken breasts until golden, about 2 minutes per side. Transfer the chicken breasts to a baking dish, remove the toothpicks and roast for 15–18 minutes until golden and cooked through.
Option 2 (roast and grill):
Preheat the oven to 200°C (fan-forced). Brush the stuffed chicken breasts with the olive oil, place them in a greased baking dish and roast for 20–25 minutes until golden and fully cooked. Switch over to the grill function for the last 5 minutes to brown if needed. Let the chicken rest for 5 minutes before removing the toothpicks.
Nutty brown rice with broccolini & goat’s cheese
SERVES 4
PREP TIME 15 MINUTES
COOK TIME 30 MINUTES
“This salad uses easy-to-find ingredients and is quick to prepare. It’s wonderful for busy days when you want something nutritious that still feels special. The orange and ginger dressing adds a deliciously different twist,” says Sarah Pound.
INGREDIENTS
300g (1½ cups) brown rice, rinsed well
2 bunches of broccolini, trimmed
110g (¾ cup) currants, soaked in boiling water for 20 seconds and drained
5 spring onions, finely sliced
60g (½ cup) slivered almonds, toasted
salt flakes and freshly ground black pepper
80g soft goat’s cheese (or feta)
ORANGE & GINGER DRESSING
3 tablespoons extra virgin olive oil
1 teaspoon finely grated orange zest
3 tablespoons freshly squeezed orange juice
1 tablespoon apple cider vinegar
2cm piece of ginger, very finely chopped
1 tablespoon honey
PROTEIN PAIRING
Chicken:
Season a chicken breast fillet with olive oil, a squeeze of orange juice and some salt and pepper. Pan-fry for 6–7 minutes per side until cooked through. Rest, then slice and add to the salad.
Salmon:
Season a salmon fillet with salt and pepper and rub with some oil of choice. Pan-sear over medium heat for 4–5 minutes on each side until just cooked. Flake and add to the salad.
This is an edited extract from Family Food by Sarah Pound, published by Plum, RRP $44.99. Photography by Mark Roper. Styling by Kirsten Jenkins. Photochefs: Caroline Griffiths and Claire Pietersen.
